Yuav ua li cas kom poob phaus los ntawm kev taug kev

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

Leej twg ntawm peb tsis tau npau suav ntawm kev ua kom peb tus kheej zoo yam tsis muaj kev tawm dag zog? Ntawm no nws yog, lub caij nyoog - kev npaj ua haujlwm uas suav nrog kev taug kev thiab kev tawm dag zog yooj yim heev uas yuav pab koj poob phaus.

Hiking qee zaum ua tau zoo heev uas nws maj mam dhau los ua kev sib tw ncaws pob tshiab. Piv txwv li, Whitney M. Cole, tus kws qhia hauv Los Angeles, tau tsim ib txoj haujlwm ua haujlwm hu ua kev taug kev toj roob hauv pes. Rau Fitness Magazine, nws tau muab tso ua ke 150 feeb hauv ib lub lim tiam workout npaj los pab koj kom haum. Nws raug pom zoo tias koj yuav ua cov haujlwm no 7-11 zaug hauv ib lub lis piam.

Thawj qhov kev tawm dag zog: 15-feeb taug kev

Kev taug kev 15 feeb txhua hnub yuav pab koj hlawv yam tsawg 50 calories. Cov kws tshaj lij hais tias cov 15 feeb thiab 50 kcal no tuaj yeem yog qhov kev txiav txim siab ntawm qhov pom ntawm cov ntiv taw ntxiv ntawm lub duav (ib yam dab tsi zoo li lub pob zeb me me uas tuaj yeem ua rau lub avalanche). Lwm qhov ntxiv: tom qab taug kev zoo li no, koj yuav tsis tshaib plab, ib yam li cov ntaub ntawv tom qab kev tawm dag zog. Thiab koj tsis tas yuav kaw lub qhov rais protein-carbohydrate ib yam nkaus. Tsawg kawg yog qhov uas cov kws tshawb fawb ntawm Loughborough University hauv UK hais.

Cole pom zoo kom taug kev ntawm 5 km ib teev twg thiab tsis txhob nres thaum twg los tau. Maj mam, qhov kev taug kev no tuaj yeem nqa mus txog 45 feeb ib hnub. Raws li ib qho kev tawm dag zog ntxiv uas tuaj yeem ua tiav ntawm txoj kev mus, nws raug nquahu kom nyem lub pob tw. Yog li, koj yuav tua ob tug noog nrog ib lub pob zeb: hlawv calories ntxiv thiab ua rau koj lub nroog Yeiuxalees thiab puag ncig.

Kev Ua Haujlwm Thib Ob: 40-feeb So Kev Taug Kev

Cov txiaj ntsig tshawb fawb tau lees paub qhov txiaj ntsig zoo ntawm kev taug kev ntawm peb txoj kev xav zoo. Txawm tias 10 feeb sab nraum zoov tuaj yeem txo kev ntxhov siab thiab txhawb koj tus ntsuj plig.

Hauv nws txoj kev npaj, Cole muab 40-feeb kev xav taug kev thaum lub sijhawm koj tuaj yeem suav tsis tau "ib, ob" txhua zaus koj ko taw kov hauv av. Yog li, koj yuav nkag mus rau qee qhov nrawm thiab tsis tsuas yog hlawv calories, tab sis kuj tshem koj lub siab ntawm cov ntaub ntawv pov tseg. Koj tuaj yeem ua nws nyob ntsiag to, lossis koj tuaj yeem sau ib daim ntawv teev npe nrog koj cov nkauj nyiam thiab txaus siab rau lawv thaum taug kev.

Workout 3: 30-Fat-Burning Taug kev + Pob Tawb Strengthening

Txhawm rau ua kom peb ob txhais ceg thiab pob tw ua haujlwm me ntsis ntau dua li thaum taug kev ib txwm, nws tsis tas yuav tsum khiav lossis nce toj. Piv txwv li, qhov ntev stride yuav ua rau muaj kev ntxhov siab ntau dua rau koj cov quads. Koj tuaj yeem hloov ib feeb ntawm kev nrawm nrawm nrog ib feeb ntawm kev taug kev dav.

Koj txoj kev taug kev taug kev yuav zoo li no:

• 1–4 - Taug kev ntawm qhov nruab nrab nrawm raws li kev sov so.
• 5–9 - Hloov ib feeb ntawm kev taug kev ntawm qhov dav pace thiab ib feeb taug kev ntawm qhov nruab nrab. Sim ua kom koj lub cev thiab saib rau pem hauv ntej, tsis yog ntawm koj txhais taw.
• 10–13 - Hloov ib feeb ntawm kev taug kev ntawm qhov nruab nrab pace thiab ib feeb taug kev nrog lunges. Ib kauj ruam dav rau pem hauv ntej nrog sab xis, lub hauv caug lub kaum sab xis ntawm cov ceg txhawb nqa yog 90 degrees, sab laug ceg yog khoov, lub hauv caug xyaum kov hauv av. Txhawm rau hloov sab laug ceg mus rau pem hauv ntej, koj tsis tas yuav ncaj nraim, tawm hauv ob txhais ceg khoov.
• 14–17 - Hloov dua ntawm ib feeb ntawm kev taug kev ntawm qhov nruab nrab pace thiab ib feeb taug kev hauv txoj kev dav.
• 18–21 - Hloov ib feeb ntawm kev taug kev ntawm qhov nruab nrab pace nrog ib feeb taug kev nrog lunges.
• 22-30 - Hloov ntawm ib feeb ntawm kev taug kev ntawm qhov nruab nrab pace nrog ib feeb ntawm kev taug kev hauv txoj kev dav rau plaub feeb. Tom qab ntawd, rau plaub feeb tom ntej, hloov ib feeb ntawm kev taug kev ntawm qhov nruab nrab pace thiab ib feeb taug kev nrog lunges. Siv cov feeb ntxiv rau kev sib tsoo - taug kev leisurely.

Kev ua haujlwm thib plaub: 20-40 feeb

Yog tias koj hloov kev taug kev thiab khiav, hauv 20 feeb koj tuaj yeem hlawv 147 kcal es tsis txhob ntawm 70 kcal, uas yog, ob zaug ntau dua. Tempting, txoj cai? Rau qhov no, koj tuaj yeem tawg 20- lossis 40-feeb taug kev mus rau hauv 5-feeb ntu thiab lwm txoj kev taug kev nrog lub teeb jogging.

• 1–5 - taug kev ntawm qhov nruab nrab pace kom sov.
• 6–10 - Rov ua lub voj voog nram qab no tsib zaug: 20 vib nas this ntawm kev taug kev, 20 vib nas this ntawm jogging, 20 vib nas this ntawm qhov siab tshaj plaws acceleration.
• 11–12 - taug kev ntawm qhov yooj yim pace.
• 13–17 - rov ua lub voj voog: 20 vib nas this ntawm kev taug kev, 20 vib nas this ntawm kev dhia, 20 vib nas this ntawm qhov siab tshaj plaws acceleration.
• 18–20 - Ua kom tiav qhov kev tawm dag zog los ntawm kev taug kev ntawm qhov yooj yim pace.

Kev tawm dag zog ntxiv

Cole qhia nws cov neeg siv ntxiv rau kev taug kev ntxiv kom ua tiav lawv qhov kev tawm dag zog tsawg kawg peb zaug hauv ib lub lis piam. Cov no suav nrog:

• Plie squats. Lub pob tw, sab hauv ncej puab thiab hamstrings ua haujlwm. Nws raug nquahu kom koj ua ob pawg ntawm 10 reps txhua.
• Sawv ntawm cov ntiv taw. Sawv ntsug nrog koj txhais taw ua ke thiab koj cov ntiv taw tig tawm sab nraud ntawm 45-degree lub kaum ntse ntse. Coj ib kauj ruam me me mus rau sab xis thiab sawv ntawm koj cov ntiv taw thaum tuav koj lub pob tw. Rov qab mus rau qhov chaw pib thiab ua raws tib kauj ruam mus rau sab laug. Nov yog ib qho rov ua dua. Nws raug nquahu kom koj ua ob pawg ntawm 10 reps txhua.
• Hloov ntawm lub cev. Sawv ntsug nrog koj ob txhais ceg me ntsis dav dua koj lub xub pwg nyom, caj npab tawm mus rau sab. Pib tig los ntawm ib sab mus rau sab, thaum kho lub cev qis (lub plab yuav tsum tsis txhob twist ua ke nrog lub cev). Pom zoo kom ua 20 reps.
• Khoov rau ob txhais ceg. Txoj haujlwm pib yog tib yam li thaum tig lub cev. Tig lub cev mus rau sab laug kom ntau li ntau tau, khoov dua thiab sim kov koj sab laug ko taw nrog koj sab tes xis. Nyob rau tib lub sijhawm, sab laug tes txuas mus rau sab saud. Rov qab mus rau qhov chaw pib thiab rov qab khoov rau sab xis. Nws raug nquahu kom koj ua ob pawg ntawm 10 reps.
• Squats nrog inclines. Sawv ntsug ncaj nraim nrog koj txhais taw me ntsis dav dua koj lub xub pwg nyom, koj cov ntiv taw tig tawm sab nraud ntawm 45-degree lub kaum ntse ntse, thiab koj txhais tes kaw tom qab koj lub taub hau. Ua ib tug squat thiab hauv qab txoj hauj lwm khoov mus rau sab xis, coj lub luj tshib ntawm sab xis ntawm lub hauv caug. Ncaj nce thiab rov qab mus rau qhov chaw pib. Rov ua ib yam ntawm sab laug. Nws raug nquahu kom ua 20 reps (10 khoov rau txhua sab).
• Coj ceg rov qab. Sawv ntsug ncaj nraim nrog koj txhais tes txuas mus rau pem hauv ntej. Nqa koj sab xis rov qab kom deb li deb tau, thaum tuav ib qho me ntsis rau pem hauv ntej khoov kom muaj kev sib npaug. Tuav koj txhais ceg rau ob peb feeb, ces txo nws. Thaum koj ko taw kov hauv pem teb, rub nws rov qab dua. Nws raug nquahu kom koj ua ob pawg ntawm 10 reps ib ceg.
• ncaws lub voj voog. Sawv ntsug ncaj, taw xub pwg dav sib nrug, caj npab tawm mus rau sab. Nqa koj txhais ceg sab xis tawm hauv pem teb thiab coj mus rau pem hauv ntej me ntsis. Ua 10 lub voj voog nrog koj txhais ceg sab xis nyob rau hauv ib qho kev taw qhia clockwise. Tom qab ntawd ua 10 lub voj voog nrog koj txhais ko taw. Nws raug nquahu kom koj ua ob pawg ntawm 10 reps ib ceg.

Cov kev tawm dag zog no yog cov lus qhia hauv qhov xwm txheej, tab sis yog tias koj xav tau cov txiaj ntsig siab tshaj plaws, ces nws yog qhov zoo dua los muab lawv tso rau hauv koj cov kev ua haujlwm tsis tu ncua.