15 qhov yuam kev uas tiv thaiv cov neeg tuaj ncig ua si los ntawm kev ua tiav

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

Muaj pes tsawg tus neeg sawv cev ntawm kev sib deev ncaj ncees nrog lub cev zoo nkauj toned koj tau pom hauv lub gym? Tus kheej, kuv yog ib tug! Feem ntau, qhov kub siab xav kom sai sai tau lub cev zoo meej ua rau kev ua tsis ncaj ncees thiab qhov tshwm sim tsis zoo.

Ntau txhiab tus ntxhais niaj hnub mus ntsib gyms, tab sis tsis ua tiav qhov lawv xav tau. Xav txog cov poj niam feem ntau yuam kev: qee qhov tsuas yog cuam tshuam nrog kev ua haujlwm zoo, thaum lwm tus ua rau daim duab tsis zoo.

Tus cwj pwm yuam kev rau cov chav kawm

1. Ntshai raug twj

Thawj thiab ib qho ntawm qhov yuam kev tseem ceeb ntawm cov ntxhais yog kom hla lub gym tag nrho, ntshai los tsim cov txiv neej cov leeg loj. Qhov kev ntshai no yog qhov tsis muaj tseeb: nws tsis tuaj yeem ua tsis tau yam tsis muaj kev noj zaub mov tshwj xeeb thiab muaj kev cob qhia uas cov kws ncaws pob siv. Uas tau hais tias, tsuas yog los ntawm kev kawm tiv thaiv koj thiaj li muaj caj npab zoo nkauj, lub plab toned, tau ntxim hlub pob tw, thiab ob txhais ceg.

2. Ntshai saib tsis zoo saib

Lub ntsej muag nruj, khaub ncaws hws, lub cev tsis zoo, lossis qhov tsis ncaj ncees lawm ntawm kev qoj ib ce … Cov no thiab ntau lwm yam kev ntshai tuaj yeem cuam tshuam nrog kev cob qhia ua haujlwm. Tsis nco qab txog cov kev xav ntawm cov neeg txawv, tsis txhob xav txog qhov koj saib ntawm sab nraud, thiab pib ua haujlwm ntawm koj tus kheej. Koj cov duab tsis tseem ceeb ntawm no, cov txiaj ntsig ntawm koj cov haujlwm tseem ceeb ntawm no!

Kev txhawj xeeb ntau dhau rau qhov tsos

3. Cov khaub ncaws tsis raug

Koj tuaj rau lub gym los txhim kho koj lub cev. Cov txiv neej ntxim nyiam nrog cov ntsej muag zoo nkauj thiab khib koj cov phooj ywg nrog cov khaub ncaws hnav zoo dua hauv lwm qhov chaw, piv txwv li, hauv tsev noj mov lossis club. Nyob rau hauv lub tshuab, koj yuav tsum xav txog kev nplij siab ua ntej: cov ntaub breathable, xis khau, thiab tucked-hauv plaub hau.

Ntawm chav kawm, nws yog ib qho kev sib deev ncaj ncees los xaiv cov khaub ncaws tau ntxim hlub. Txawm li cas los xij, tom qab ntau teev ntawm kev yuav khoom, koj tuaj yeem pom tias cov khaub ncaws koj yuav tsis xis nyob lossis tsis tsim nyog hauv lub gym.

4. pleev

Vim li cas hnav pleev rau kev ua haujlwm txhua? Qhov no tsis yog hnub. Tsis tas li ntawd, qhov tshwm sim yuav yog qhov txawv: smeared tshuaj pleev ib ce thiab cov tawv nqaij lwj. Lub hauv paus yog qhov txaus ntshai tshaj plaws vim tias lawv thaiv hws los ntawm kev khiav tawm ntawm lub qhov hws.

5. Kho kom zoo nkauj

Feem ntau nyob rau hauv lub gym koj tuaj yeem pom cov ntxhais dai kom zoo nkauj nrog cov nplhaib, dai nrog chains, tab sis koj yeej tsis paub dab tsi ntxiv. Puas yog lawv yeej tsis thab koj kawm? Koj puas ntshai ua kom puas koj cov khoom nyiam ntawm cov hniav nyiaj hniav kub? Los yog poob? Tom qab tag nrho, lub nplhaib tuaj yeem yooj yim plam tawm ntawm hws kov.

6. Ntshai tawm hws

Ntau tus ntxhais ntshai heev los ntawm qhov chaw ntub dej ntawm lawv cov T-shirts. Thiab nyob rau hauv vain. Tsis txhob ntshai tawm hws: qhov no yog ib qho txheej txheem physiological uas tsuas yog lees paub tias koj tau ua haujlwm zoo rau koj tus kheej.

7. Tshuaj tsw qab

Thiab yog, naj hoom kuj tsis muaj qhov chaw hauv lub gym.

Kev cob qhia txoj hauv kev

8. Tsuas yog cardio workouts

Ib tug poj niam misconception: kev tawm dag zog lub cev ntawm cov khoom siv plawv yuav pab koj poob phaus sai. Tau kawg, qhov no yog qhov tseeb, tab sis tsis txhob hnov qab tias koj tsis tsuas yog hlawv rog, tab sis kuj nqaij. Yog tias koj pedal lossis khiav ntau dhau ntawm lub treadmill, koj cov qib cortisol yuav nce ntxiv. Qhov no txhais tau hais tias lub cev yuav khaws cov rog es tsis txhob tshem tawm. Yog tias koj tseem xav npaj rau koj tus kheej ib qho kev tawm dag zog tshwj xeeb, ces siv ntau yam simulators rau 15-20 feeb: lub tsheb kauj vab, treadmill, ellipsoid, thiab lwm yam.

Cov ntxhais uas xav tsim cov ntawv appetizing yuav tsum tsuas yog siv cov khoom siv hauv plawv kom sov.

9. Kev xav ntawm lub cev qis

Feem ntau, cov ntxhais xav zoo li no: "Kuv tsuas xav kom nruj kuv lub nroog Yeiuxalees, tus so yog qhov zoo rau kuv." Tom qab ntawd, kev cob qhia hnyav rau cov leeg gluteal pib. Yog tias koj tsis quav ntsej txog kev tawm dag zog lub cev, koj tuaj yeem ua tsis txaus nyiam thiab tsis sib haum.

10. Kev hlub rau simulators rau flattening thiab tsa ceg

Ib qho ntawm cov teeb meem tseem ceeb rau cov ntxhais yog sab hauv thiab sab nraud. Tias yog vim li cas feem ntau ntawm kev sib deev ncaj ncees tsuas yog tsis tuaj yeem raug torn los ntawm cov simulators rau kev txo qis thiab txuas ntxiv ntawm ob txhais ceg. Kuv maj nrawm rau koj chim: cov kev tawm dag zog no tsis tuaj yeem ua rau lub duav slim, vim lawv ntxiv dag zog rau cov leeg nqaij, thiab tsis hlawv rog. Ntxiv mus, nco ntsoov: koj tsis tuaj yeem txo qhov ntim hauv ib cheeb tsam tshwj xeeb.

11. Kev qoj ib ce ntawm oblique plab hnyuv

Xav ua kom koj lub duav nyias dua? Tsis nco qab sab khoov nrog dumbbells! Qhov no yuav tsis tsuas yog tsis shrink lub duav, tab sis kuj yuav ua rau nws wider. Txhua tus leeg yuav loj hlob tom qab kev kawm tiv thaiv. Vim li cas cov obliques yuav tsum muaj kev zam rau koj?

12. Tsis muaj hnub so

So ntawm kev mus ncig mus rau lub gym yog qhov tseem ceeb raws li kev ua haujlwm ntawm lawv tus kheej. Koj xav tau sijhawm kom rov zoo. Qhov mob yog tshwm sim los ntawm microcracks uas tsim los ntawm cov leeg nqaij. Kev tawm dag zog txhua hnub tso lub cev ntau heev, thiab qhov tshwm sim yog tias cov leeg tsis loj hlob.

13. Monotonous workouts

Kev cob qhia tas li ntawm tib cov leeg nqaij tsis tso cai rau koj rov zoo. Qhov tshwj xeeb yog xovxwm: nws yuav tsum tau them sai sai rau txhua zaus koj mus ntsib lub gym. Hauv lwm qhov xwm txheej, nws tsim nyog so ntawm kev thauj khoom ntawm ib pawg leeg rau tsawg kawg ib hnub (lossis zoo dua, ntau dua).

Khoom noj khoom haus thiab dej sib npaug

14. Tsis kam noj

Yog tias koj yoo mov ua ntej lossis tom qab kev tawm dag zog, tsis txhob cia siab tias yuav muaj txiaj ntsig. Catabolism yuav pib noj feem ntau ntawm cov leeg, uas yuav ua rau cov nqaij mos rov tsim dua thiab loj hlob.

15. Tsis kam dej

Ntau tus ntxhais tsis mloog txaus rau qhov sib npaug ntawm cov dej. Thiab nyob rau hauv vain. Tsis tau txais cov dej txaus, lub cev tau nkees sai, cov txheej txheem ntawm kev poob phaus thiab cov leeg nqaij loj hlob, cov metabolism qeeb.

Thiab thaum kawg: kom mob siab rau tag nrho koj lub sijhawm dawb mus rau lub gym yog qhov phem heev uas tsis ua si txhua yam. Tau kawg, kev ua haujlwm nrog ntau qhov hnyav yuav pab koj tsim lub cev zoo nkauj, tab sis txhua yam yuav tsum sib haum xeeb hauv ib tug ntxhais. Tsis txhob hnov qab txog txoj kev tshav ntuj, graceful gait thiab ntse lub siab.;)