Yuav Ua Li Cas Tsim Cov Txheej Txheem Zoo Tshaj Plaws rau Kev Ua Si

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

Kev tawm dag zog yuav tsum muaj ntau dua li kev ncab thiab ob peb yam yooj yim ce. Lub neej hacker yuav qhia koj yuav ua li cas thiaj li ua kom raug thiab cov txiaj ntsig koj tuaj yeem tau txais los ntawm kev ua haujlwm thaum sawv ntxov.

Nws ntseeg tau hais tias thaum sawv ntxov sov so yuav tsum yog lub teeb, tsis muaj zog thiab tawg tawm dag zog thiab cardio loads. Nws ntseeg tau tias kev tawm dag zog lub zog tom qab sawv los ua rau muaj kev ntxhov siab rau lub plawv, nce ntshav siab, thiab tuaj yeem ua rau lub plawv nres lossis mob stroke. Qhov tseeb, qhov no yog qhov teeb meem heev.

Cia peb sim xyuas seb nws puas tuaj yeem suav nrog qee yam hnyav dua li kev thawb thiab ncaws pob thaum sawv ntxov ce.

Xaiv qhov kev siv zog ntawm koj qhov kev tawm dag zog thaum sawv ntxov

Ntshav siab ib txwm nce hauv ob teev tom qab sawv. Thaum lub sijhawm ua haujlwm, tshwj xeeb tshaj yog nrog kev ua haujlwm hnyav, lub siab nce ntxiv, uas cuam tshuam rau lub plawv - qhov kev pheej hmoo ntawm myocardial infarction nce, tshwj xeeb tshaj yog rau cov neeg mob ntshav siab.

Tsis tas li ntawd, cortisol thiab adrenaline, cov tshuaj hormones kev ntxhov siab uas lub cev xav tau sawv, tau nce siab thaum sawv ntxov. Kev tawm dag zog ua kom lawv cov lej ntau dua, yuam kom lub plawv ua haujlwm sai dua.

Tag nrho cov no muaj tseeb, tab sis koj yuav tsum ntshai thaum sawv ntxov workouts? Yog tias koj muaj ntshav siab lossis teeb meem plawv, rog dhau, lossis muaj keeb kwm ntev ntawm kev haus luam yeeb, nws yuav tsim nyog txiav rov qab rau kev tawm dag zog rau kev sib koom ua ke sov so thiab maj mam ncab, thiab teem sijhawm koj tawm mus rau hnub tom qab.

Yog tias koj yog ib tus neeg noj qab haus huv tsis muaj qhov hnyav dhau, koj yuav tsum tsis txhob ntshai kev tawm dag zog ntau dua. Kev tawm dag zog thaum sawv ntxov tsuas yog muaj txiaj ntsig rau koj.

Cov txiaj ntsig ntawm kev ua haujlwm thaum sawv ntxov

Normalizes ntshav siab thiab pw tsaug zog

Kev tawm dag zog thaum sawv ntxov muaj txiaj ntsig zoo rau ntshav siab txhua hnub thiab txhim kho kev pw tsaug zog zoo. Qhov no tau lees paub los ntawm kev tshawb fawb. Dr. Scott Collier ntawm Appalachian State University.

Ua ke nrog cov pab cuam, Dr. Collier tau saib xyuas cov ntshav siab thiab kev pw tsaug zog zoo ntawm cov neeg koom nrog kev kawm - cov neeg muaj hnub nyoog 40 txog 60 xyoo, qoj ib ce peb zaug hauv ib lub lis piam. Ib pawg taug kev ntawm lub treadmill ntawm xya thaum sawv ntxov, thib ob ntawm ib tav su, thiab thib peb ntawm xya thaum yav tsaus ntuj.

Cov neeg koom nrog kev tawm dag zog thaum 7 teev sawv ntxov tau ntsib 10% txo cov ntshav siab thaum nruab hnub thiab 25% txo qis thaum pw tsaug zog. Lawv tau pw tsaug zog zoo dua thiab muaj kev pw tsaug zog zoo dua li cov uas tau tawm dag zog thaum nruab hnub lossis yav tsaus ntuj.

Ua rau koj sawv sai dua

Kev tawm dag zog thaum sawv ntxov luv luv ua rau muaj kev ncig, tsa lub paj hlwb thiab muab cov pa oxygen txaus, suav nrog rau lub hlwb. Yog li tsis muaj cov qe hlawv, tsis nco qab cov khoom thiab litres ntawm kas fes - tom qab them nyiaj, lub hlwb yuav tag nrho sawv thiab npaj txhij mus ua haujlwm.

Zoo rau daim duab

Kev tawm dag zog thaum ntxov yog qhov zoo rau koj lub cev thiab. Yog tias koj pib qoj ib ce tom qab tawm ntawm txaj, koj tab tom tawm dag zog ntawm lub plab khoob. Qhov no ua rau kev tso tawm cov tshuaj hormones loj hlob thiab ua rau koj cov tshuaj insulin rhiab heev, uas tso cai rau kev tswj cov ntshav qab zib kom zoo thiab tso cai rau lub cev khaws cov piam thaj hauv cov leeg es tsis yog cov rog subcutaneous.

Los ntawm kev suav nrog kev ua kom muaj zog hauv koj qhov kev tawm dag zog, koj normalize koj cov metabolism thiab ua kom lub cev nqus cov tshuaj los ntawm cov zaub mov, uas kuj zoo rau koj lub cev.

Pab koj xav zoo dua thiab zoo siab

Ib txoj kev tshawb fawb los ntawm University of Pennsylvania pom tias kev tawm dag zog zoo cuam tshuam rau lub hlwb kev ua haujlwm thiab kev noj qab haus huv txhua hnub.

Nyob rau hauv txoj kev tshawb no, cov kws tshawb fawb pom tau hais tias cov neeg uas ua si kis las rau ib hlis ua tau zoo dua ntawm kev ntsuam xyuas nco thiab muaj kev zoo siab thiab vam meej dua cov neeg uas muaj kev ua neej nyob sedentary.

Tsis tas li ntawd, cov neeg koom nrog txawb kuj tau muab faib ua ob pawg: ib qho tau koom nrog thaum sawv ntxov ua ntej kev sim, thiab qhov thib ob tsis yog. Yog li ntawd, cov txiaj ntsig zoo tshaj plaws tau pom los ntawm cov neeg koom nrog kev tawm dag zog thaum sawv ntxov ntawm hnub xeem.

Nws hloov tawm tias txhawm rau ua kom lub hlwb ua haujlwm zoo dua thiab nyob twj ywm hauv siab thaum nruab hnub, koj yuav tsum tau tawm dag zog thaum sawv ntxov.

Kev them nyiaj yog qhov tseem ceeb. Tab sis dab tsi txog cov kev tawm dag zog kom suav nrog? Nov yog tsib txoj cai los pab koj tsim ib qho chaw zoo.

Txoj cai them nyiaj zoo

Kev tawm dag zog tam sim tom qab sawv

Kev tawm dag zog thaum sawv ntxov yog qhov zoo tshaj plaws thaum ua tiav tam sim tom qab sawv. Yog lawm, koj tuaj yeem mus rau chav dej thiab muaj ib khob dej, tab sis tom qab ntawd pib tawm dag zog.

Thawj feeb tom qab sawv los yog lub sijhawm zoo tshaj plaws los tsim tus cwj pwm tshiab. Thaum xub thawj, tej zaum koj yuav tau yuam koj tus kheej, tab sis tom qab ib pliag, kev tawm dag zog yuav dhau los ua ib feem ntawm koj sawv ntxov.

Ua kom sov ua ke

Kev sib koom ua ke ua kom sov li niaj zaus yuav pab ua kom sov koj cov leeg thiab cov pob qij txha thiab npaj rau kev ua haujlwm. Ntawm no yog ib daim vis dis aus nrog kev xaiv sov so zoo.

Txhawm rau kom tsis txhob cuam tshuam nrog tus lej ntawm kev rov ua dua, ua 10 zaug hauv txhua qhov kev taw qhia, piv txwv li, 10 lub taub hau tig, 10 lub hauv caug tig. Tuav static stretches rau 10 vib nas this.

Ntxiv cov kev tawm dag zog tawg

Txhawm rau kom koj cov ntshav thiab nce koj cov metabolism, suav nrog kev tawm dag zog hauv koj txoj haujlwm.

Qhov no tuaj yeem yog squat dhia, lunges nrog dhia tawm thiab hloov ob txhais ceg, tawg thawb-ups, dhia tawm nrog npuaj teg, uas koj tig 90-180 degrees thaum dhia.

Xaiv cov kev tawm dag zog

National Academy of Sports Medicine pom zoo kom pib koj thaum sawv ntxov nrog dynamic stretching. Qhov no yuav ua rau cov nqaij ntshiv ntev thiab txo cov kev txwv lossis kev mob. Dynamic stretching suav nrog kev tawm dag zog lub cev: squats nrog caj npab qab lub taub hau, lunges, thawb-ups nrog twist, thiab lwm yam.

Koj tuaj yeem ua kev tawm dag zog nrog kev khov ntawm qhov chaw huab cua: Spiderman lunges, Bulgarian phua squat nrog kev ncua ntawm qhov taw tes hauv qab, Hindu push-ups nrog peb-thib ob ncua ntawm qhov taw tes saum toj, sab lunges nrog ncua sij hawm ntawm qhov taw tes hauv qab..

Kev them nyiaj yuav tsum luv luv thiab zoo siab

Kev tawm dag zog yog yam koj yuav ua txhua hnub, suav nrog hnub cob qhia. Yog tias koj ua tag nrho, ua haujlwm hnyav thaum sawv ntxov, koj tsuas tsis muaj sijhawm rov qab los txog thaum yav tsaus ntuj. Yog li ntawd, kev tawm dag zog thaum sawv ntxov yuav tsum tsis pub ntev tshaj 15 feeb, thiab kev tawm dag zog yuav tsum tsis txhob hnyav thiab nyuaj.

Yog li, peb tau tham txog cov kev cai dav dav, thiab tam sim no peb muab ob txoj hauv kev rau kev them nyiaj: rau cov neeg pib tshiab thiab cov neeg siab dua hauv kev tawm dag zog.

Ob qho piv txwv them nyiaj

Ib txheej ntawm ce rau beginners (15 feeb)

1. Joint warm-up (5 feeb).

2. Lub zog seem (5 feeb):

• 2 teeb ntawm 20 squats nrog caj npab qab lub taub hau.
• 2 teev ntawm 10 push-ups. Yog tias koj tsis tuaj yeem ua kev thawb-ups siv cov txheej txheem classic, ua qhov sib dua version - thawb-ups ntawm koj lub hauv caug lossis nrog koj txhais tes ntawm toj.
• 2 teeb ntawm 20 dhia nrog ko taw ua ke / sib nrug nrog ib qho nyiaj siv ua haujlwm nplawm (Jumping Jack).

3. Explosive exercise (1 feeb: 30 vib nas this - ce, 30 - so). Sim hla lub taub hau khawm dhia nrog 90-180 degree twist. Yuav hloov tau los ntawm kev dhia ntawm ib sab mus rau sab.

4. Dynamic stretch (4 feeb):

Sib sib zog nqus lunges rau pem hauv ntej nrog ncua sij hawm ntawm 5 vib nas this ntawm qhov kawg taw tes. Nyob rau hauv tag nrho, koj yuav tsum ua 10 lunges nrog txav nyob ib ncig ntawm chav tsev. Qhov kev tawm dag zog no ib txhij tso cov quadriceps thiab glutes thiab ncab cov hamstrings thiab adductors

Kev tawm dag zog "Cat thiab Camel" - 10 zaug (ob lub deflections raug txiav txim siab ib zaug). Qhov kev tawm dag zog no ua rau cov leeg nraub qaum thiab plab thiab ncab lawv ib zaug

Sab lunges nrog ncua sij hawm ntawm 5 vib nas this ntawm qhov kawg taw tes. Qhov kev tawm dag zog no kuj ua tau 10 zaug

Tawm mus rau qhov bar. Sawv ntsug, muab koj txhais taw rau ntawm koj lub hauv caug. Los ntawm txoj hauj lwm no, nkag mus rau hauv lub plank classic thiab tuav nws rau 5 vib nas this, ces rov qab mus rau qhov chaw pib thiab so rau 5 vib nas this - qhov no yog ib lub voj voog. Nyob rau hauv tag nrho, koj yuav tsum ua 5 laps ib feeb

Ib txheej ntawm kev tawm dag zog rau qib siab (15 feeb)

1. Joint warm-up (5 feeb).

2. Lub zog seem (5 feeb). 10 dhia nrog koj txhais ko taw ua ke / sib nrug nrog kev npuaj teg saum taub hau, 10 squats thiab 10 push-ups yog ib lub voj voog. Nws yuav siv li 45-50 vib nas this, so ntawm feeb yog so. Ua kom tiav 5 laps.

3. Explosive exercises (1 feeb: 30 vib nas this - ce, 30 - so). Ua 20 dhia squats. Nws tuaj yeem hloov tau nrog dhia saum toj, tawg thawb-ups.

4. Dynamic stretch (4 feeb):

10 kev tawm tsam ntawm Spiderman nrog ncua sijhawm ntawm qhov taw tes siab rau 3-5 vib nas this. Qhov kev tawm dag zog ua kom zoo rau sab nraub qaum, pob tw thiab adductors

10 Hindu push-ups nrog tuav nyob rau hauv txoj hauj lwm huab. Qhov kev tawm dag zog no ua haujlwm cov leeg ntawm cov xovxwm, nraub qaum thiab caj npab, ncab cov leeg ntawm nraub qaum, xub pwg, hauv siab, plab, thiab sab nraub qaum

• 10 lateral lunges nrog tuav nyob rau hauv kawg txoj hauj lwm.
• Classic plank hauv ib feeb. Yog tias koj xav ua kom nyuaj rau kev tawm dag zog, nqa ib ceg rau 30 vib nas this, tom qab ntawd hloov ob txhais ceg thiab sawv ntsug rau 30 vib nas this.

Cov no yog cov qauv yooj yim ntawm kev tawm dag zog uas tsis tas yuav simulators lossis cov khoom siv ntxiv, thaum tso cai rau koj ua haujlwm tawm thiab ncab txhua pawg leeg.

Muab nws sim thiab xyuas kom meej tias thaum sawv ntxov yuav muaj zog ntau dua nrog kev tawm dag zog.