Cov txheej txheem:
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Ib txoj kev npaj rau lub lim tiam yooj yim thiab siv tau zoo thiab cov ntsiab cai ntawm kev npaj yooj yim.
Kev siv taug kev yog dab tsi
Txhawm rau kom poob phaus, nws tsis tas yuav ua haujlwm tawm ntau teev hauv lub gym. Taug kev yog yooj yim dua thiab ua tau zoo dua. Nws txawm ua tau zoo dua khiav, ua luam dej thiab caij tsheb kauj vab raws li kev poob phaus, raws li cov kws tshawb fawb. Tsis tas li ntawd, ntawm cov txiaj ntsig zoo ntawm kev taug kev, cov hauv qab no tuaj yeem paub qhov txawv.
- Tiv thaiv lub hlwb los ntawm mob stroke thiab txo cov tsos mob ntawm kev nyuaj siab.
- Txhim kho cov pob txha. Taug kev plaub teev hauv ib lub lis piam txo qhov kev pheej hmoo ntawm pob txha pob txha hauv lub hnub nyoog laus los ntawm 43%. Qhov ntau koj tsiv tam sim no, ntau mobile koj yuav tom qab.
- Txhim kho lub plawv. Txawm tias 20 feeb ntawm kev taug kev ib hnub yuav txo tau cov kab mob plawv los ntawm 30%.
Cov kws tshawb fawb tau pom tias kev ua haujlwm luv luv txhawb cov metabolism thiab hlawv rog ntau dua li kev ua haujlwm ntev. Yog li ntawd, txoj kev npaj no yog tsim los ntawm kev hloov ntawm luv luv ntawm cov kauj ruam ceev thiab ntsiag to. Lub voj voog no tau tsim los ntawm Leigh Crews, tus kws qhia ua haujlwm nrog cov kws tshaj lij kev taug kev.
Yuav ua li cas taug kev kom raug
Kev cob qhia rau hnub hauv ib lub lis piam, hloov ntawm kev ua siab ntev taug kev thiab kev cob qhia ib ntus. Nov yog yam uas tos koj.
- Endurance taug kev. Ua kom muaj zog thiab ua siab ntev. Txav mus ntawm ib qho kev sib tw, nruab nrab pace.
- 4+2. Ua kom muaj zog. Hloov plaub feeb ntawm kev taug kev nrawm nrog ob feeb ntawm qhov nruab nrab pace.
- 30 thib ob sprints … Ua kom tag nrho kev mus ncig ceev. Hloov ntawm lub sijhawm luv luv ntawm kev taug kev nrawm nrog ib feeb ntsiag to.
- Kev hloov pauv sib npaug. Txhim kho lub cev muaj peev xwm tiv taus kev kub ceev rau lub sijhawm ntev. Hloov qhov sib npaug sib npaug ntawm kev taug kev nrawm thiab txav mus ntawm qhov nruab nrab pace.
Ua ntej pib koj qhov kev tawm dag zog, ua kom sov los ntawm kev taug kev plaub feeb ntawm qhov siab siab. Thaum kawg, ua tib yam plaub-feeb txias.
Thawj lub lim tiam
- Hnub 1: Endurance - 25 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 4 feeb ntawm kev taug kev nrawm, ces 2 feeb taug kev ntawm qhov nruab nrab pace. Rov ua dua ob zaug.
- Hnub 3: Endurance - 25 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 30 vib nas this ntawm kis las kis las ua raws li ib feeb ntawm kev taug kev ntsiag to. Rov ua yim zaus.
- Hnub 5: Endurance - 25 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Kev sib npaug sib npaug - 1 feeb ntawm kev taug kev nrawm, tom qab ntawd 1 feeb taug kev ntawm qhov nruab nrab pace. Rov ua dua rau lub sijhawm.
Lub lim tiam thib ob
- Hnub 1: Endurance - 30 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 3 zaug.
- Hnub 3: Endurance - 30 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 12 zaug.
- Hnub 5: Endurance - 30 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Kev sib npaug sib npaug - 6 zaug rau 1, 5 feeb.
Peb lub lis piam
- Hnub 1: Endurance - 35 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 4 zaug.
- Hnub 3: Endurance - 35 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 16 zaug.
- Hnub 5: Endurance - 35 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Sib npaug sib npaug - 6 zaug rau 2 feeb.
Plaub lub lis piam
- Hnub 1: Endurance - 40 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 4 zaug.
- Hnub 3: Endurance - 40 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 16 zaug.
- Hnub 5: Endurance - 40 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Sib npaug sib npaug - 6 zaug rau ob feeb.
Tsib lub lim tiam
- Hnub 1: Endurance - 45 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 5 zaug.
- Hnub 3: Endurance - 45 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 20 zaug.
- Hnub 5: Endurance - 45 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Kev sib npaug sib npaug - 6 zaug rau 2, 5 feeb.
Rau lub lim tiam
- Hnub 1: Endurance - 50 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 2: 4 + 2 - 5 zaug.
- Hnub 3: Endurance - 50 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 4: 30 thib ob sprints - 20 zaug.
- Hnub 5: Endurance - 50 feeb taug kev ntawm qhov nruab nrab pace.
- Hnub 6: Kev sib npaug sib npaug - 6 zaug rau 2, 5 feeb.
Yuav npaj li cas rau chav kawm
1. Nrog koj tus kws kho mob tham
Taug kev yog tsim nyog rau txhua leej txhua tus. Tab sis yog tias koj qib kev ua si lub cev yav dhau los yog xoom, ces cov leeg, pob qij txha thiab lub plawv yuav muaj kev ntxhov siab thaum xub thawj. Yog li ntawd, tsuas yog nyob rau hauv rooj plaub, nrog ib tug kws kho mob.
Thaum koj pib taug kev, mloog koj lub cev. Mob, kiv taub hau, thiab xeev siab qhia tias koj ua dhau lawm. "Yog tias koj muaj mob hauv siab, mob uas tawm mus rau koj txhais caj npab lossis caj dab, lossis mob taub hau hnyav, nres thiab mus ntsib koj tus kws kho mob," tus kws kho mob orthopedic Scott Mullen qhia.
2. Yuav cov khau ncaws pob zoo
Nrhiav cov khw muag khoom uas ua kev txheeb xyuas gait. Qhov no ua rau nws yooj yim dua los nrhiav cov khau uas haum rau koj hom ko taw. Siv ib nkawm ib nrab ntawm qhov loj dua li niaj zaus vim tias koj ob txhais ceg o me ntsis thaum lub sij hawm qoj ib ce.
3. Yuav khaub ncaws zoo
Koj tsis xav tau cov cuab yeej ua kis las kim rau kev taug kev, tab sis koj yuav xis nyob dua hauv cov khaub ncaws zoo. Xaiv cov ntaub uas wick kom ya raws, cov ntaub ntawv uas ncab me ntsis thiab yuav tsis nyem koj thaum koj tsiv mus.
Nyob rau hauv huab cua txias, hnav khaub ncaws ntau khaubncaws sab nraud povtseg kom txias thaum pib koj qhov kev tawm dag zog, tab sis yooj yim tshem tawm thaum koj sov so.
4. Teem koj tus kheej lub hom phiaj tiag tiag
"Saib koj tus mob - yog tias koj tsis tau siv sijhawm ntev, pib nrog 10 feeb ntawm kev txav mus los hauv ib hnub," Erin Palinski-Wade, kws paub txog zaub mov noj thiab tus sau phau ntawv ntawm kev noj haus. Ua kom koj lub sijhawm txhua hnub los ntawm 5 feeb txhua lub lim tiam. Qhov no maj mam mus kom ze yuav pab koj lub cev hloov thiab txo qhov kev pheej hmoo ntawm kev raug mob.
"Yog tias koj raug hem los ntawm kev taug kev ntev ntawm 30 lossis 60 feeb, rhuav tshem lawv mus rau hauv 10-feeb seem," Palinsky-Wade txuas ntxiv. "Koj hlawv tib tus naj npawb ntawm calories thiab tau txais cov txiaj ntsig kev noj qab haus huv tib yam yam tsis tau hloov koj txoj haujlwm niaj hnub."
Pib ntawm qhov tsis kub ceev. Nws yuav tsum yog li ntawd koj tuaj yeem siv zog hais ob peb kab lus ntawm kev mus, tab sis tsis tuav kev sib tham ntev. Maj mam, koj yuav ua kom muaj zog dua thiab kev taug kev nrawm yuav yooj yim dua rau koj.
5. Npaj rau mob nqaij
Nws yog ib qho tseem ceeb heev uas tom qab nce lub roob tawm ntawm tus cwj pwm, koj lub ntsej muag yuav raug mob. Qhov no yuav dhau mus thaum koj pib taug kev tsis tu ncua. Txhawm rau tshem tawm qhov tsis xis nyob, siv dej khov rau qhov mob.
Yog tias tus mob cuam tshuam nrog kev taug kev lossis mob tsis yog cov leeg xwb, tab sis kuj yog pob qij txha, so ib hnub lossis ob hnub. Yog tias koj hnov mob tom qab lub hauv caug, hauv cov leeg Achilles, pob taws lossis lub duav, ces koj ua dhau heev lawm. So rau ob peb hnub, thov dej khov rau qhov chaw mob. Yog tias qhov no tsis pab, mus ntsib koj tus kws kho mob.
6. Khaws ib Daim Ntawv Teev Npe Tsis Txaus Siab
Cov ntaub ntawv kaw tseg yuav pab koj nyob twj ywm thiab taug qab koj qhov kev nce qib. Sau tseg tias koj taug kev deb npaum li cas thiab siv sijhawm ntev npaum li cas, thiab lub kaum sab xis yog tias koj nyob ntawm lub treadmill. Thaum lub sij hawm, koj yuav pib pom cov txiaj ntsig. Tsis tsuas yog nyob rau hauv tus naj npawb ntawm kilometers mus, tab sis kuj nyob rau hauv peb tus kheej xav txog.
Pom zoo:
Tej Yam Yuav Tsum Paub Thaum Taug Kev mus rau Latin America: Cov Lus Qhia los ntawm Cov Neeg Taug Kev Paub
Lub teb chaws twg ntawm Latin America mus rau, thiab qhov twg tsis tsim nyog, yuav xav li cas los ntawm cov neeg nyob hauv zos thiab yuav mus xyuas dab tsi
Phau Ntawv Hnub: "A Brief Keeb Kwm ntawm Kev Tshawb Fawb" - kev mus ncig sai rau hauv kev loj hlob ntawm kev xav los ntawm cov kws tshawb fawb thaum ub mus rau kev tshawb pom niaj hnub
Tus kws kho mob Askiv keeb kwm hais txog DNA thiab lub hnub ci hauv cov qauv ntawm kev taug txuj kev nyuaj tshiab. Keeb kwm ntawm txoj kev loj hlob ntawm kev tshawb fawb tsis yog tho txawv li nws zoo li
Yuav ua li cas mus taug kev: qhov tsawg kawg nkaus yuav tsum tau
Koj tuaj yeem sib cav txog qhov muaj qee yam hauv lub hnab ev ntawv, tab sis muaj cov npe ntawm cov khoom tsim nyog, yam tsis muaj qhov uas koj tsis tuaj yeem mus taug kev. Caij nplooj ntoos hlav nco txog nws lub xub ntiag tsis yog los ntawm cov lej ntawm daim ntawv qhia hnub xwb, tab sis kuj los ntawm lub ntuj xiav sab nraum lub qhov rais, cov nplooj ntoo ntawm cov ntoo, thiab qhov kub thiab txias.
Yuav ua li cas mus taug kev ntev thiab tsis mus tawg
Koj tsis tas yuav siv nyiaj txiag los ua kom koj txoj kev npau suav muaj tseeb thiab pib taug kev ntev hla ntau lub tebchaws
Yuav ua li cas hnav kom zoo thaum taug kev los ntawm txias mus rau kub thiab vice versa
Cov neeg uas nyiam bask nyob rau hauv lub tshav kub txawv teb chaws feem ntau nug lawv tus kheej cov lus nug: yuav ua li cas hnav kom zoo rau xws li mus txawv tebchaws? Lifehacker pab daws qhov teeb meem no