Kev cob qhia kom raug: lub plawv dhia thiab lub plawv dhia

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

Rau lub sij hawm ntev kuv tau ntseeg hais tias nyob rau hauv thiaj li yuav kom qhov kev cob qhia kom muaj lub siab tshaj plaws nyhuv, nws yog tsim nyog los muab tag nrho cov zoo tshaj plaws rau 120%. Koj yuav tsum tau cob qhia me ntsis kom txog thaum koj txav tau ib leeg ceg. Nws tau muab tawm tias qhov kev cob qhia no tuaj yeem tsis tsuas yog txaus ntshai, tab sis kuj tsis coj qhov kev xav tau. Thaum jogging, ua luam dej los yog lwm yam dej num uas ua rau kom lub load ntawm lub plawv, nws yog ib qho tsim nyog yuav tsum tau saib xyuas ib qho ntsuas xws li lub plawv dhia.

Lub plawv dhia yog lub plawv dhia, nyob rau hauv tib neeg, lub plawv dhia. Feem ntau, qhov ntsuas no qis dua, qhov kev noj qab haus huv ntawm tus neeg mob plawv yuav zoo dua (nrog rau qee yam kab mob, xws li bradycardia) - qhov no txhais tau hais tias lub plawv xav tau kev cog lus tsawg dua txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhav Tsis tas li ntawd, lub plawv dhia tuaj yeem ua qhov qhia txog kev siv zog ntawm kev cob qhia. Txhawm rau ua qhov no, ua ntej, koj yuav tsum suav MHR (siab tshaj plaws lub plawv dhia) ntawm tus neeg siv cov mis 220 - hnub nyoog. Tam sim no, nyob ntawm seb muaj pes tsawg feem pua ntawm MHR yog lub plawv dhia thaum lub sij hawm kev cob qhia, nws tuaj yeem raug ntaus nqi rau ib qho ntawm cov cheeb tsam thiab nkag siab tias nws cuam tshuam rau lub cev li cas.

Kev kho mob (mob plawv) cheeb tsam - 60-70% ntawm MHR. Qhov chaw no yog rau cov neeg uas muaj lub cev tsis muaj zog. Nyob rau hauv cheeb tsam no, kev ua hauj lwm ntawm lub plawv yog loyal heev, thiab tej zaum yuav raug mob yog tsawg. Nyob rau hauv cheeb tsam no, raws li txoj cai, lub mem tes yog nyob rau thaum sawv ntxov ce, tsis muaj zog heev warm-up los yog ib tug tsis tu ncua taug kev.
Tsawg (qis zog) cheeb tsam - 70-80% MHR. Kev cob qhia hauv cheeb tsam no yog yam uas tib neeg xav tau kom poob phaus. Thaum lub sij hawm xws li workouts, lub cev nquag hlawv rog nyob rau hauv lub cev kom nws lub zog. Ib tug neeg nyob hauv lub plawv dhia no, piv txwv li, thaum jogging lossis nce ntaiv.
Aerobic cheeb tsam - 80-90% MHR. Ib qho hnyav dua load, ntau calorie ntau ntau hlawv. Tab sis lub cev tsis muaj sij hawm txaus kom tau txais tag nrho cov tsim nyog lub zog vim kev tawg ntawm cov rog, yog li ntawd, carbohydrate reserves kuj tau siv nyob rau hauv cheeb tsam no. Thaj chaw no sib xws, piv txwv li, seev cev lossis aerobics.
Anaerobic cheeb tsam - 90-95% MHR. Thaj chaw no ua rau muaj kev txhim kho siab tshaj plaws ntawm tib neeg kev ua siab ntev. Txawm li cas los xij, nyob rau hauv hom no, lub cev hlawv yuav luag tsuas yog carbohydrates, yog li cov kws kho mob qhia kev hloov ntawm aerobic thiab anaerobic (piv txwv li, caij skiing, khaus cycling).
Thaj tsam ntawm qhov siab tshaj plaws yog ntau tshaj 95% ntawm MHR. Kev cob qhia hauv cheeb tsam no feem ntau yog ua los ntawm cov neeg ncaws pob tshaj lij ua ntej kev sib tw. Rau cov neeg uas xav kom poob phaus lossis tsuas yog txhim kho lawv txoj kev noj qab haus huv, ua rau lawv tus kheej rau qhov kev ntxhov siab tsis yog tsuas yog ua tsis zoo, tab sis kuj txaus ntshai.

Yog li dab tsi peb yuav tsum txiav txim siab los ntawm tag nrho cov ntaub ntawv no? Qhov tseem ceeb tshaj plaws yog kom paub koj lub hom phiaj. Vim li cas koj thiaj cob qhia? Yog tias koj xav kom poob phaus, hloov ntawm kev qoj ib ce thiab aerobic workouts. Yog tias qhov no tsis txaus rau koj thiab koj xav txhim kho koj tus kheej kev ua siab ntev, koj tuaj yeem ntxiv kev cob qhia anaerobic rau koj lub sijhawm. Yog tias koj tsuas yog xav txhim kho koj tus mob, suav nrog cov haujlwm hauv thawj plaub thaj chaw hauv koj txoj kev npaj kev cob qhia. Qhov tseem ceeb tshaj plaws yog kom nco ntsoov tias kev mob siab rau ntau dhau thiab coj tus kheej mus rau lub xeev ua ntej faint nrog kev cob qhia nyuaj tseem tsis tau muaj txiaj ntsig rau leej twg.