Cov txheej txheem:
- Kev cob qhia aerobic thiab anaerobic
- static thiab dynamic ce
- Peb xaiv cov txheej txheem thiab cov txheej txheem ntawm kev cob qhia
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Ib txoj hauv kev xaiv thiab kev cob qhia kom raug yog tus yuam sij rau lub cev zoo tagnrho. Peb tau sau ib phau ntawv qhia kev ua kis las me me rau koj los pab koj txiav txim siab txog hom kev ua si.
Kev cob qhia aerobic thiab anaerobic
Thoob plaws ntiaj teb, txhua hom kev ua si ntawm lub cev tuaj yeem muab faib ua raws li lub hauv paus ntsiab lus ntawm kev tau txais lub zog. Thaum ua kev tawm dag zog aerobic, ntau cov pa oxygen nkag mus rau hauv lub cev, vim lawv ua raws li kev sib xyaw ua ke nrog kev ua pa kom zoo. Anaerobic yog, ntawm qhov tsis sib xws, kev tawm dag zog luv luv, thaum lub sijhawm lub cev ntsib qhov tsis muaj oxygen.
Aerobic workouts
Piv txwv: taug kev nrawm, qeeb mus rau nruab nrab khiav, caij tsheb kauj vab, dej khov skating, ua luam dej, aerobics thiab seev cev.
Nws feem ntau txhais tau hais tias ua haujlwm tawm cov leeg nqaij loj rau lub sijhawm ntev thiab rov ua dua ntawm qee qhov txav. Nrog rau qhov kev tawm dag zog no, cov hlab plawv system pib ua haujlwm hnyav: lub plawv dhia ntshav ntau dua hauv ib qho kev cog lus kom muab cov leeg nrog oxygen. Yog li ntawd, lub cev yog npaj rau hnyav loads. Feem ntau, kev cob qhia aerobic txhais tau tias kev cob qhia cardio, paub txog nws cov roj hlawv.
Qhov zoo
- Kev loj hlob ntawm endurance. Lub cev kawm tau sai sai tom qab kev tawm dag zog.
- Poob qhov hnyav dhau. Tom qab lub sij hawm ntev aerobic ce, cov rog dawb yog nqus mus rau hauv cov hlab ntsha, lawv tawg thiab tawm ntawm lub cev.
- Kev tiv thaiv kab mob ntawm cov hlab plawv, qhov tshwm sim ntawm cov ntshav txhaws thiab kev loj hlob ntawm lub plawv nres vim ntshav thinning.
- Ua pa sib sib zog nqus thaum lub sij hawm qoj ib ce massage lub siab nrog lub diaphragm, uas txhawb cov kua tsib txaus thiab txhim kho cov kua tsib txoj haujlwm.
- Hauv cov ntshav, cov ntsiab lus ntawm "zoo" cholesterol (siab ceev lipoproteins) nce, uas tiv thaiv kev loj hlob ntawm atherosclerosis.
- Txo qhov kev pheej hmoo ntawm kev txhim kho degenerative kev hloov pauv hauv musculoskeletal system cuam tshuam nrog hnub nyoog thiab kev ua neej nyob sedentary.
Indications thiab contraindications
Nrog txoj kev siv zog ntawm kev tawm dag zog, kev ua haujlwm aerobic yog qhov tsim nyog rau txhua tus, tshwj xeeb tshaj yog rau cov neeg pib ua kev npaj rau kev thauj khoom hnyav ntxiv.
Kev cob qhia Anaerobic
Piv txwv: lub zog ce, kev cob qhia ntawm simulators, bodybuilding thiab powerlifting, sprint khiav, high-speed cycling, nrog rau lwm yam kev ua ub no cuam tshuam nrog ceev los yog hnyav lub cev exertion.
Oxygen tsis xav tau ntawm no: kom tau txais lub zog, lub cev yuav siv cov khoom siv sab hauv hauv daim ntawv ntawm cov roj deposits. Feem ntau, hom kev thauj khoom no txhais tau hais tias kev cob qhia lub zog - kev tawm dag zog nrog qhov hnyav, thaum cov leeg sib cog lus thiab nruj ntawm ib qho kev sib dhos. Nrog hom kev ua haujlwm no, nws yog ib qho tseem ceeb uas yuav tsum tau muab sijhawm rau koj lub cev so kom tau txais cov txiaj ntsig xav tau.
Qhov zoo
- Txoj kev nrawm tshaj plaws thiab ua tau zoo tshaj plaws los tsim cov leeg thiab tsim cov leeg.
- Ib qho kev nce nyob rau hauv cov pob txha ceev, uas ntau lub sij hawm thiaj li muaj cov kev pheej hmoo ntawm cov pob txha lov, kev tiv thaiv ntawm cov ntshav qab zib mellitus thiab normalization ntawm cov ntshav siab vim yog lub peev xwm ntawm cov leeg mus rau tim hnyav loads.
Indications thiab contraindications
Xws li workouts yog qhov tseem ceeb rau kev tsim cov leeg nqaij thiab tsim lub cev nyem. Lawv yuav tsum tau kho nrog ceev faj los ntawm cov neeg uas tsis muaj lub cev muaj zog, nrog rau kev raug mob ntawm kev sib koom tes, mob hnyav ntawm lub plawv thiab cov hlab ntsha, nrog rau cov poj niam cev xeeb tub.
static thiab dynamic ce
Txhua qhov kev tawm dag zog tuaj yeem muab faib ua raws li hom leeg nqaij. Static thiab dynamic loads ua haujlwm tawm ntau hom nqaij fibers, yog li kev cob qhia zoo tshaj plaws ua ke nrog lawv. Dynamic ce feem ntau txhais tau hais tias classical zog kev cob qhia thiab kev cob qhia cardio, yog li cia peb saib zoo li qub.
Cov kev tawm dag zog zoo li qub
Piv txwv: ncaj thiab sab tuav, tuav ntawm fitball lossis gymnastic loops, yoga asanas.
Static - tuav lub cev nyob rau hauv ib qho chaw rau qee lub sijhawm. Nws txhais tau hais tias kev ua haujlwm ntawm cov leeg rau kev ua siab ntev yam tsis tau nce lawv qhov ntim thiab kev loj hlob, uas yog, kev ua haujlwm zoo li qub tsis haum rau kev txhim kho cov leeg nqaij thiab tau txais cov ntaub ntawv nyem.
Qhov zoo
- Kev loj hlob ntawm endurance thiab yooj los ntawm kev ua kom lub zog ntawm cov leeg nqaij fiber ntau.
- Cov txiaj ntsig zoo ntawm lub cev: ntxiv dag zog rau kev tiv thaiv kab mob, txhim kho cov ntshav ncig, active saturation ntawm cov ntshav nrog oxygen.
Indications thiab contraindications
Zoo tagnrho rau cov neeg uas xav kom muaj zog yam tsis muaj radically hloov lawv daim duab. Kev thauj khoom zoo li qub tsis pom zoo rau cov neeg muaj hnub nyoog tshaj 40 xyoo, nrog rau cov pib ua kis las.
Qhov zoo tshaj plaws ua ke
Thaum kos cov phiaj xwm kev cob qhia rau cov poj niam, qhov zoo tshaj plaws ua ke ntawm kev thauj khoom yog ⅓ statics thiab ⅔ dynamics. Nws yog qhov zoo dua rau cov txiv neej kom nce me ntsis ntawm cov kev tawm dag zog zoo li qub - txog li 40%. Cov neeg ncaws pob novice yuav tsum maj mam suav nrog cov khoom zoo li qub hauv kev cob qhia (tom qab 1-2 lub hlis ntawm kev tawm dag zog).
Peb xaiv cov txheej txheem thiab cov txheej txheem ntawm kev cob qhia
Interval kev cob qhia
Qhov no yog ib qho load ntawm qhov txwv, uas muaj alternating qis thiab siab siv. Kev tawm dag zog anaerobic yog ua raws li lub sijhawm so ntev. Qhov ntau yog 6-12 ntu. Lub sijhawm kev cob qhia yog 20-30 feeb. Piv txwv li, thawj 5 feeb ntawm kev khiav, ces 15 feeb taug kev.
Qhov tseeb lom zem: Kev cob qhia luv luv luv luv 3-4 npaug calorie ntau dua li kev ua haujlwm ntev ntev.
Qhov no yog ib qho kev daws teeb meem zoo tshaj plaws rau kev npaj rau kev sib tw thiab cov khoom hnyav, tab sis tom qab ib ntus, cov kev cob qhia no yuav tsum tau hloov los ntawm ib txwm ua ntau dua. Kev cob qhia ib ntus tsis tsim nyog rau cov neeg muaj kab mob plawv thiab qee yam kab mob ntev.
Kev cob qhia ncig
Lub ntsiab lus ntawm kev cob qhia yog ua kom nrawm nrawm thiab hloov pauv "los ntawm chaw nres tsheb mus rau chaw nres tsheb". Txhua pawg leeg loj tau ua haujlwm hauv ib zaj lus qhia. Qhov nruab nrab, nws yuav tsum tau ua 8-10 ce nyob rau hauv 45 feeb, txhua tus ntawm cov leeg sib txawv (tsis yog ib qho ua haujlwm ua ntej). Raws li kev txheeb xyuas, kev cob qhia hauv Circuit Court yog qhov kev xaiv zoo rau kev ua kom haum thaum koj muaj sijhawm tsawg los ua si kis las.
Kev cob qhia ua haujlwm
Qhov kev thauj khoom no ua ke nrog cardio thiab kev cob qhia lub zog nrog koj tus kheej qhov hnyav. Haum rau cov neeg uas tsis muaj kev cob qhia lub cev, thaum muaj hnub nyoog rov qab kho dua tom qab raug mob, nrog rau cov neeg uas xav kom poob phaus thiab tone lawv lub cev me ntsis. Kev cob qhia ua haujlwm yog qhov zoo rau kev tsim kom muaj zog, tab sis tsis muaj txiaj ntsig rau kev ua haujlwm nrog kev faib ua feem.
HIIT kev ua haujlwm
Lub hauv paus ntawm kev cob qhia yog kev hloov pauv ntawm lub zog thiab aerobic loads, nrog rau kev ua haujlwm zoo li qub thiab tsis muaj zog. Ib lub voj voog muaj tsawg kawg yog plaub qhov kev tawm dag zog. Lub plawv dhia feem ntau hloov pauv los ntawm siab mus rau nruab nrab thaum lub sijhawm ua haujlwm, uas pab hlawv rog. Cov no yog cov kev ua haujlwm siab, yog li ntawd, lawv yog categorically tsis haum rau cov neeg mob plawv, kab mob ntawm cov pob qij txha thiab cov leeg.
Kauj ruam workout
Lub hauv paus ntsiab lus ntawm kev cob qhia: lub hom phiaj - sab - cov leeg me me. Piv txwv li, thawj qhov kev tawm dag zog yog ua rau ntawm lub hauv siab (push-ups), tom qab ntawm lub xub pwg nyom (swings nrog dumbbells), thaum kawg - lub dumbbells tau rov qab mus rau hauv siab. Thaum lub sij hawm kev cob qhia, tsis muaj cov cim qhia ntawm thermogenesis - tus neeg ncaws pob tsis tawm hws. Qhov kev tawm dag zog yuav raug qhuas los ntawm cov neeg uas twb tau tsim lawv cov txheej txheem, tab sis tsis muaj kev siv zog.
Volume workout
Qhov kev tawm dag zog no tau tsim zoo li kev cob qhia lub zog: kev tawm dag zog yooj yim thiab cais tawm, tab sis siv supersets thiab poob poob, uas yog, ua tau zoo, piv txwv li, ob qho kev tawm dag zog ntawm ib pawg leeg tsis so. Tus naj npawb ntawm repetitions: 15-20 zaug rau cov poj niam thiab 12-15 zaug rau cov txiv neej. Kev tawm dag zog rau cov neeg uas xav ua kom zoo thiab ua haujlwm ntawm lawv cov ntawv yam tsis hloov lawv qhov hnyav.
Basic workout
Tsuas yog ib pab pawg leeg raug thauj khoom rau ib hnub ntawm lub lim tiam. Lub tswv yim yog raws li nram no: ua ntej, peb yam yooj yim ce rau cov hom phiaj (plaub txheej ntawm 15 repetitions), ces ncig kev cob qhia rau txhua pab pawg neeg, tshwj tsis yog rau ib tug uas tau ua hauj lwm thaum pib (plaub lub voj voog ntawm 20 repetitions). Ib qho kev daws teeb meem zoo heev rau cov neeg uas nyuam qhuav pib ua kis las, nrog rau cov neeg ncaws pob tom qab so ntev. Txawm li cas los xij, kev cob qhia yooj yim yuav tsis muaj txiaj ntsig rau cov neeg uas ua nws tsis tshua muaj (1-2 zaug hauv ib lub lis piam).
Thaum txiav txim siab, tsim koj lub hom phiaj thiab kev noj qab haus huv. Tom qab ntawd kev sib xyaw ua ke thiab kev hloov pauv ntawm cov dej num yuav ua rau koj muaj txiaj ntsig tshaj plaws.
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