2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Thaum peb thawj zaug pib khiav, tingling nyob rau sab thiab ua pa luv tshwm sim sai dua li peb ob txhais ceg nkees. Txawm li cas los xij, dhau sijhawm, peb kawm ua pa kom raug, peb cov kab mob ua pa thiab cov hlab plawv, thiab peb ob txhais ceg tuaj yeem nkees ua ntej ua pa nyuaj. Yuav daws qhov teeb meem no li cas - qhia tus kws qhia Jenny Hadfield (Jenny Hadfield).
Qee lub sij hawm nws tshwm sim tias koj ob txhais ceg pib lag tom qab koj cov hlab plawv. Tus kws qhia xav kom koj khiav ntawm 160, thiab koj twb tau khiav ntawm 150 ntawm yuav luag koj qhov siab tshaj plaws. Yuav ua li cas? Qhov no tuaj yeem tshwm sim rau ntau qhov laj thawj, thiab kev daws teeb meem yog nyob ntawm seb qhov twg yog qhov ua rau koj nres.
Yog vim li cas # 1. Lub sijhawm cob qhia tsis khoom
Tej zaum koj muaj lub sijhawm cob qhia tsis khoom ntau thiab khiav yuav luag txhua hnub. Lawm, xws li kev thauj khoom thiab kev so luv luv tsis tso cai rau koj lub cev kom rov zoo tag nrho, thiab thaum khiav, koj yuav hnov lub zog lossis qaug zog. Hauv qhov no, nws yog qhov zoo dua los txo tus naj npawb ntawm kev khiav, tab sis txhim kho lawv qhov zoo. Piv txwv li, koj tuaj yeem hloov pauv ntawm kev ua haujlwm nrawm, kev ua haujlwm ib ntus, kev khiav mus ntev, thiab lub teeb rov ua haujlwm. Qhov no muab sijhawm rau koj ntxiv thiab tso cai rau koj lub cev kom rov zoo tag nrho - cov txiaj ntsig ntawm txhua qhov kev khiav yuav zoo dua.
Yog vim li cas #2. qaug zog ib ntus
Rau qee tus neeg, qhov ua tau zoo thiab kev ua tau zoo ntawm kev cob qhia raug kev txom nyem heev yog tias lawv yuav tsum tau kho kom haum rau qhov tshwj xeeb, tsis yog khiav raws li kev xav ntawm lawv lub cev. Piv txwv li, kev nrawm ntawm 6 feeb / km yog qhov yooj yim rau koj. Tab sis tam sim no koj tau tsiv mus rau qhov chaw tshiab lossis mus so mus rau lwm lub tebchaws, nkees ntawm txoj kev thiab tsis tau pw txaus, txawm li cas los xij, raws li lub sijhawm kev cob qhia, koj yuav tsum khiav ntawm qhov ntawd. Tau kawg, koj ob txhais ceg yuav tsis tuaj yeem nqa koj ntawm qhov nrawm mus ntev. Nyob rau hauv cov ntaub ntawv no, lawv yuav twv yuav raug hu tau nkees ua ntej tsawg kawg yog thawj cov tsos mob ntawm ua tsis taus pa tshwm sim.
Yuav ua li cas? Cia koj tus kheej mus thiab cia koj lub cev hloov mus rau qhov chaw xis nyob. Kev khiav koj tus kheej raws li koj lub sijhawm, ntau dua li koj xav li cas, yuav tsis pab koj khiav nrawm dua thiab npaj tau zoo dua rau kev sib tw (thiab feem ntau nws yog lub sijhawm npaj rau kev sib tw uas koj tsis txawv ntawm lub sijhawm). So kom txaus thiab khiav ntawm koj tus kheej pace rau lub sijhawm, tom qab ntawd so kom zoo thiab tuav koj qhov kev tawm dag zog tom ntej.
Qhov laj thawj 3. Kev cob qhia tib yam nkaus
Yog tias koj lub sijhawm ua haujlwm puv sijhawm thiab tsis muaj kev txaus siab, koj cov leeg yuav qaug zog thiab tsis muaj sijhawm rov qab los. Nws yog zoo li yog tias koj niaj hnub pounding ib phab ntsa nyob rau hauv ib qho chaw, thiab ces xav tias lub qhov yog los ntawm qhov twg.
Koj tuaj yeem hloov tsis tau tsuas yog hom kev cob qhia, tab sis kuj yog txoj kev uas koj khiav. Nws yuav muaj txiaj ntsig zoo rau koj ob txhais taw hloov ntawm kev khiav ntawm asphalt mus rau cov nyom mos lossis txoj kev thiab sim koj lub zog hauv kev khiav ntawm cov xuab zeb.
Tsis tas li ntawd, koj yuav tsum nco ntsoov tias qhov ntau koj yuav tsum tau muab tag nrho qhov zoo tshaj plaws, qhov kev ua haujlwm luv luv yuav tsum yog. Piv txwv li, koj feem ntau khiav 6 km ntawm ib tug pace ntawm 5 min / km (nruab nrab calm pace). Yog tias koj txiav txim siab kom nrawm thiab nrawm mus rau 4: 45 min / km, tom qab ntawd koj yuav tsum txo qhov kev ncua deb mus rau 4 km. Txwv tsis pub, koj ob txhais ceg yuav nkees sai. Yog tias koj xav kom nrawm nrawm, koj yuav tsum kaw qhov kev ncua deb thiab tsom mus rau kev ceev thiab kev cob qhia zoo.
Yog vim li cas #4. Tsis muaj lub sijhawm rov qab los thiab noj zaub mov tsis zoo
Qee tus neeg tsis paub thaum twg yuav tsum nres. Nws zoo nkaus li lawv tias yog tias lawv tsis ua haujlwm txawm tias lub sijhawm luv luv lossis txo tus lej thiab qhov nyuaj ntawm kev cob qhia, lawv yuav poob lawv cov duab. Qhov tseeb, lawv feem ntau yuav plam nws mus rau kev raug mob los ntawm kev kawm grueling dua li so. Txawm tias tom qab qhov kev ncua deb xws li ib nrab marathon, ntau tus kws qhia qhia tos peb lub lis piam ua ntej rov qab mus rau koj cov qauv kev ua haujlwm thiab mais. Lub sijhawm so thiab rov qab los yog qhov yuav tsum tau ua, txawm tias koj tsuas yog nquag khiav, thiab ntau dua li tom qab kev sib tw!
Kev noj zaub mov tsis zoo kuj tuaj yeem ua rau muaj kev cuam tshuam. Qee tus neeg khiav dej num ntau dhau los suav cov calories thiab poob phaus. Nrog xws li loads, koj lub cev yuav tsum tau txais tag nrho cov tsim nyog as-ham. Cov zaub mov uas tsis tshua muaj carb tam sim no yog fashionable heev. Lawv zoo heev ntawm kev tiv thaiv cov phaus ntxiv, tab sis lawv tsis zoo rau cov neeg uas koom nrog kev ua kis las uas tsim kev ua siab ntev: khiav, caij tsheb kauj vab, triathlon. Koj tsuas yog yuav tsis muaj lub zog los cob qhia. Saib xyuas koj cov zaub mov thiab calorie kom tsawg.
Lwm txoj hauv kev kom koj ob txhais ceg tsis txhob nkees ntev yog ua ib qho kev tawm dag zog tshwj xeeb uas txhim kho kev nrawm thiab lub zog, nrog rau kev ua haujlwm ntawm koj cov txheej txheem khiav hauv qab kev saib xyuas ze ntawm tus kws qhia.
Pom zoo:
Yog vim li cas ob txhais ceg, caj npab thiab lub ntsej muag o thiab yuav ua li cas txog nws
Qhov no tuaj yeem pab tau qee zaum. Tab sis feem ntau cov ceg, caj npab los yog lub ntsej muag o, qhia tias ib yam dab tsi tsis ncaj ncees lawm rau koj kev noj qab haus huv
Vim li cas peb yuav tsum nyob ib leeg thiab yog vim li cas nws yuav tsum tsis txhob ntshai peb
Kev kho siab yuav tsum tsis txhob ua rau peb ntshai lossis ua rau tsis xis nyob. Qhov kev xav ntawm kev nyob deb ntawm ib leeg tsis txhais hais tias ib yam dab tsi hauv peb lub neej ua yuam kev
Yog vim li cas ob txhais ceg thiab caj npab khov thiab yuav ua li cas txog nws
Yog tias koj ob txhais taw thiab txhais tes khov, thiab nws txias ncig, txhua yam zoo. Tab sis yog tias cov dej khov nab kuab tsis cuam tshuam nrog qhov ntsuas kub ib puag ncig, mus ntsib kws kho mob. Tej zaum koj yuav muaj ntshav qab zib lossis anorexia
Yog vim li cas caj npab thiab txhais ceg mus loog thiab yuav ua li cas txog nws
Feem ntau, cov laj thawj yog vim li cas caj npab thiab txhais ceg mus loog yog kev nyab xeeb, thiab qhov kev xav tsis zoo yuav ploj mus ntawm nws tus kheej hauv ob peb feeb. Tab sis tsis kaj siab surprises kuj ua tau
Vim li cas ob txhais ceg o tom qab ib hnub ua haujlwm thiab yuav ua li cas txog nws
Ob txhais ceg o tsis tsuas yog dab tuag los yog tsis xis nyob. Qee zaum ceg o yog qhov qhia tias koj ua tsis tau zoo rau koj txoj kev noj qab haus huv