Vim li cas koj yuav tsum suav nrog dhia hlua hauv koj qhov kev tawm dag zog

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev dhia hlua yog ib qho kev tawm dag zog zoo heev uas tuaj yeem ua lwm txoj hauv kev khiav thiab muaj peev xwm zoo rau cov neeg ncaws pob ntawm txhua qib thiab cov profile.

Kev tsis sib haum xeeb txog qhov zoo thiab qhov tsis zoo, cov txiaj ntsig thiab kev phom sij ntawm kev khiav yog maj mam txo qis: nws twb muaj ntau tus neeg txhawb nqa thiab cov neeg tiv thaiv nquag. Tab sis tib lub sij hawm, muaj ntau yam teeb meem nyob rau hauv thiaj li yuav khiav mus tas li: huab cua tej yam kev mob, siab nqi ntawm treadmills, txwv kev noj qab haus huv, thiab lwm yam. Lwm txoj hauv kev khiav yog txoj hlua dhia. Txawm hais tias qhov tseeb tias kev dhia hlua tsis yog nrov ntawm cov neeg txhawb nqa ntawm kev ua si thiab kev noj qab haus huv ntawm lub neej, qhov kev tawm dag zog no, zoo li kev khiav, yog fraught nrog ntau lub sijhawm.

Dhia hlua los yog khiav?

Peb tham txog kev dhia hlua raws li ib qho kev xaiv rau kev khiav, nthuav tawm hauv kev tiv thaiv ntawm yav dhau los xws li kev sib cav raws li qhov muaj qhov projectile, nws tus nqi qis, kev ywj pheej ntawm huab cua puag thiab compactness. Kev dhia hlua hlawv ob peb zaug ntau calories ntau dua li khiav hauv tib lub sijhawm. Tau kawg, txhua yam nyob ntawm qhov nrawm thiab kev siv zog ntawm kev tawm dag zog, tab sis koj tsis tuaj yeem sib cav nrog txoj hlua ua haujlwm: 10 feeb ntawm kev dhia ntawm qhov kev sib tw zoo rau tus neeg ncaws pob tuaj yeem hloov 30-40 feeb ntawm kev khiav thiab hlawv. 10 mus rau 18 kcal ib feeb, thaum tib qhov taw qhia rau jogging yog kwv yees li 13 kcal / min.

Kev dhia hlua siv ntau cov leeg. Vim kev sib hloov ntawm txoj hlua, tsis tsuas yog cov leeg ntawm ob txhais ceg ua haujlwm, tab sis kuj cov leeg ntawm lub cev, biceps, triceps, cov leeg ntawm cov xovxwm tau txais cov load. Kev dhia tshwj xeeb nrog txoj hlua hnyav hnyav yuav pab ua kom muaj txiaj ntsig ntawm jumps.

Ntawm lwm yam, kev tawm dag zog nrog txoj hlua hla kev txhim kho kev sib koom tes thiab kev ua haujlwm zoo, ua kom lub zog tawg, hlawv cov rog subcutaneous, ntxiv dag zog rau cov pob txha, thiab txhim kho cov hlab plawv (tshwj xeeb tshaj yog nyob rau hauv hom kev cob qhia ntau tshaj 10 feeb ua ke).

Nyob rau hauv txhais tes ntawm ib tug neeg tsis tau txais kev cob qhia, ib txoj hlua dhia yuav tsis zoo dua li jogging. Txawm li cas los xij, tom qab me me ntawm kev cob qhia thiab nrog cov neeg ncaws pob muaj peev xwm tswj tau qhov nrawm nrawm, dhia tseem dhau qhov kev tsim txom ntawm lub treadmill hauv kev ua haujlwm zoo.

Dhia hlua hauv tes ntawm tus kws tshaj lij

Thaum nws los txog rau kev dhia hlua kom hlawv calories, txhua yam yog ntau dua lossis tsawg dua thiab txawm tias me ntsis tho txawv. Ntau qhov nthuav yog yuav ua li cas txoj hlua siv los ntawm cov kws ncaws pob thiab nws hloov mus rau hauv lawv txhais tes li cas. Cov neeg ncaws pob ntaus pob, ncaws pob, ntaus pob, crossfitters, skaters, ntaus pob ntaus pob thiab cov neeg ua luam dej dhia hla hlua.

Boxing

Roy Jones, Lennox Lewis, Mike Tyson, Mohammed Ali - qhov no tsis yog tag nrho cov npe ntawm cov boxers uas tau them nyiaj ntau rau kev dhia hlua hauv lawv txoj kev kawm. Lawv dhia rau 10 mus rau 30 feeb txhua qhov kev tawm dag zog, nrog qee zaus so ntawm ib feeb lossis tsis so txhua. Ib tug neeg dhia ntawm qhov ceev tsis tu ncua, thaum lwm tus nyiam ua kom nws nce ntxiv.

Boxers siv tag nrho ntau yam ntawm kev dhia hlua hauv lawv qhov kev cob qhia, tsis txhob tso tseg qhov kev tawm dag zog no. Qhov no txhim kho cov leeg nqaij thiab, tsis zoo li kev khiav, txhim kho kev sib koom tes. Jumping hlua pab txhim kho koj tus kheej atherosclerosis ntawm kev ua hauj lwm nyob rau hauv lub nplhaib, kom muaj zog striking. Dab tsi ntxiv, nws yog ib qho kev ua kom muaj zog heev.

Ntaus pob

Cov neeg ntaus pob basketball siv txoj hlua dhia kom nce qhov siab ntawm qhov dhia. Nws yog nrog qhov kev tawm dag zog no uas lawv ntxiv dag zog rau cov nqaij nyuj thiab cov leeg nqaij. Lawv dhia rau 15-20 feeb ib hnub, maj mam nce lub sij hawm no mus rau ib nrab ib teev. Thaum dhia, kom ua tiav cov txiaj ntsig siab tshaj plaws, khaws cov pob taws kom ze rau ib leeg li sai tau. Nws ntseeg tau tias qhov tshwm sim tau tiav tom qab 2-4 lub lis piam ntawm kev tawm dag zog tsis tu ncua.

Skating

Rau cov neeg skaters, txoj hlua yog suav nrog hauv cov kev tawm dag zog rau kev tawm dag zog lub cev (GPP). Dhia hlua txhim kho endurance, qhia ua pa.

Ua luam dej

Txoj hlua dhia yog ib feem ntawm cov kev tawm dag zog uas ua kom muaj zog thiab nrawm. Kev dhia yog ua nyob rau ntawm qhov nce, txwv, ze-txheej pace.

Crossfit

Kev dhia hlua yog ib qho ntawm cov kev tawm dag zog hauv CrossFit. Qhov tseem ceeb ntawm no yog ua kom ntau li ntau tau hauv lub sijhawm luv tshaj plaws. Qhov no yog vim li cas CrossFitters feem ntau siv zog los ua ob txoj hlua dhia.

Kev dhia hlua yuav pab koj kom tau txais lub cev zoo, siv sijhawm tsawg dua ntawm kev cob qhia dua li peb tau siv rau lawv. Lub sijhawm zoo los ua kom cov khoom tsim tau zoo ntawm koj cov chav kawm.