Cov txheej txheem:
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Ib qho zoo tsib-feeb sov so ua ntej khiav yog ib qho yuav tsum tau rau kev khiav haujlwm yog tias koj xav kom tsis txhob raug mob thiab ua tiav cov txiaj ntsig zoo dua. Nyob rau hauv cov huab cua kub, nws yog txaus los ua ob peb ce, txij li thaum lub cev yog heev mos thiab mloog lus, thiab ligaments stretch zoo heev nyob rau hauv warmth. Tab sis thaum huab cua tsis languid thiab koj tsis tuaj yeem mus jogging yam tsis muaj hnab looj tes thiab lub kaus mom, koj yuav tsum mob siab rau lub sijhawm kom sov thiab ua kom nws khaus ntau dua, vim nws nyuaj heev kom sov cov leeg ntoo thiab ligaments thaum txias. huab cua.
Yog li ntawd, peb tsis yog tub nkeeg, peb tab tom saib xaiv cov yeeb yaj kiab nrog cov kev tawm dag zog uas peb tau npaj tshwj xeeb rau koj, thiab peb sov so zoo heev ua ntej kev cob qhia!
Qee lub sij hawm nws nyuaj rau koj tus kheej kom khiav, thiab khiav hauv huab cua txias, thaum txawm tias cov lus qhia ntawm koj cov ntiv tes ua ntoo, yog tias koj tsis nco qab hnav hnab looj tes, tuaj yeem sib npaug yuav luag rau kev ua yeeb yam.
Video naj npawb 1
Doug Herron, tus thawj coj ntawm Alaska Running Academy hauv Anchorage, hais tias thaum huab cua txias, qhov tshwm sim ntawm kev raug mob thaum khiav yog nce ntau. Ua kom sov kom zoo ua ntej kev tawm dag zog ua rau koj lub cev kub, lub plawv dhia, thiab cov ntshav ntws mus rau koj cov leeg - tag nrho cov no txo qis qhov kev ntxhov siab uas koj lub cev tau txais thaum koj thawb nws nyuaj hauv cov xwm txheej nyuaj.
Txij li thaum muaj ntau yam kev ua kom sov so ua rau txo qis hauv huab cua txias, Doug Herron pom zoo ua qee yam ua ntej tawm hauv tsev
Raws li kev xaiv sim, nws tau thov kom ua 10-feeb sov so los ntawm tus sau ntawm Yoga Cov Lus Qhia rau Cov Ncaws Pob. Cov kev tawm dag zog no yuav pab txhawb koj lub cev kub thiab ua kom cov leeg tseem ceeb (tshwj xeeb tshaj yog koj lub hauv paus, glutes, thiab ncej puab). Cov kev tawm dag zog tau pom zoo kom ua tsis tau nres, ua ntej ntawm ib sab, thiab tom qab ntawd rau lwm qhov. Ua 10 repetitions ntawm lub voj ntawm txhua sab. Tom qab ntawd hnav khaub ncaws rau huab cua, tawm mus sab nraud thiab khiav!
Video naj npawb 2
Qhov no yog qhov yooj yim tab sis muaj txiaj ntsig zoo huab cua sov los ntawm NAIT Fitness Weight Center tus thawj coj thiab tus kws qhia hla tebchaws Wayne Dahlman. Ntawm cov ntiv taw - 10-15 kauj ruam, ntawm pob taws - 10-15 kauj ruam. Qhov no yog ua raws li 10 repetitions ntawm alternating 1 feeb ntawm khiav nrog 1 feeb taug kev. Qhov ntawd yog tag nrho cov warm-up. Nws yuav zoo yog tias koj tab tom khiav nrog koj tus khub thiab tuaj yeem tham nrog nws thaum khiav. Ua ntej, nws txhawb nqa, vim nws yooj yim dua rau ob mus rau kev sib tw tshaj li ib leeg, thiab qhov thib ob, nws tuaj yeem ua tus cim ntawm kev siv zog ntawm koj qhov sov so: yog tias koj pom tias nws nyuaj rau kev sib tham nrog koj tus khub thaum. khiav, ces lub warm-up yog khaus heev rau koj, koj yuav tsum tau qeeb me ntsis.
Qhov kev ua kom sov no tuaj yeem yog qhov pib zoo rau kev khiav mus ntev.
Video naj npawb 3
Cov kev tawm dag zog hauv daim vis dis aus no tsuas yog siv sijhawm 5 feeb xwb thiab yuav pab koj sov koj txhais ceg thiab cov leeg nqaij zoo.
Video naj npawb 4
Thiab qhov no yog ib qho yeeb yaj kiab ua kom sov siab los ntawm James Dunn thiab Kinetic Revolution, uas yog ib lub koom haum pab tswv yim rau triathlon, khiav, thiab kev sib tw Ironman.
Video naj npawb 5
Lwm dynamic warm-up video los ntawm qhov uas koj tuaj yeem hla dhau lub ntsiab lus kawg, raws li kev thawb-ups nrog dhia tawm (burpees) rau hauv av txias tsis zoo nkauj heev. Lwm qhov kev tawm dag zog yog qhov tseem ceeb. Yog tias koj yog tus pib khiav, koj tsis tas yuav ua tib tus lej ntawm reps. Hauv qhov no, koj tuaj yeem faib txhua yam hauv ib nrab.;)
- Thawj qhov kev tawm dag zog (dab ntxwg nyoog taug kev) - 20 reps.
- Qhov thib ob ce (bum kicks) - 30 reps.
- Ce 3 (lub hauv caug puag taug kev) - 30 reps.
- Qhov kev tawm dag zog plaub (khiav w / ncaws) - 15 ntawm txhua sab.
- Thib tsib ce (dynamic squats) - 20 reps.
- Sixth ce (dab lunges) - 10 ntawm txhua sab.
Xaiv qhov koj nyiam, muab cov kev tawm dag zog los ntawm cov yeeb yaj kiab sib txawv thiab siv sijhawm tsawg kawg 5 feeb ntawm kev ncab hauv chav tsev ua ntej tawm mus!
Pom zoo:
Yuav noj dab tsi hauv huab cua kub los pab koj lub cev tiv taus cua sov
Cov txuj lom kub, txiv lws suav thiab lwm yam khoom noj uas ua rau nws yooj yim dua los ntxiv dej poob. Tag nrho cov no - cua thiab noj qab haus huv tiv thaiv tiv thaiv overheating, uas yog ib txwm nyob ntawm tes
Yuav ua li cas pw hauv huab cua kub yog tias koj tsis muaj cua txias
Kev pw tsaug zog thaum tshav kub yog nkees, thiab lub cev tsis tuaj yeem so li qub. Yog tias koj pw tsis taus lossis sawv ntau zaus thaum hmo ntuj, siv cov lus qhia no
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