Dhia hlua rau poob phaus: yuav ua li cas dhia? Txoj kev qoj ib ce

Txhua leej txhua tus paub tias tsis muaj kev ua si yog qhov nyuaj heev kom poob phaus. Tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem metabolic. Tsis yog txhua tus muaj sij hawm los mus cuag kev nyab xeeb, da dej, jogging thiab lwm yam kev ua ub no, ua kom poob phaus. Nyob rau hauv cov ntaub ntawv no, ib qho qub zoo hlua tuaj rau tus cawm. Tom qab tag nrho, qhov yooj yooj yim khoom, uas ib txwm muaj ntawm tes, yog muaj peev xwm heev ntawm ntau. Nyob rau hauv kev sib tw ntiaj teb kev dhia hlua tau hu ua "skipping". Nyob rau hauv no tsab xov xwm, peb mam li saib seb dab tsi yog dhia hlua rau poob phaus, yuav ua li cas mus dhia rau qhov no apparatus, uas nws yog li ntawd zoo.

Cov kev pab ntawm txoj hlua

Qhov zoo ntawm cov hlua ntawm lub cev tuaj yeem hais ntau heev. Peb yuav xav txog qhov teeb meem los ntawm qhov kev xam pom ntawm poob phaus. Npaum li cas koj poob phaus los ntawm dhia hlua?

Nws yog muaj pov thawj uas los ntawm tus taw tes ntawm view ntawm kev noj ntawm calorie ntau ntau ib ce muaj zog nrog rau qhov no yooj yim plhaub yog tsis inferior mus khaus khiav los yog ua luam dej hauv lub maj mam nkag. Txoj hauj lwm nruab nrab ntawm 15-feeb siv hlua hluav taws xob tuaj yeem hlawv txog 30 feem pua calorie ntau dua li yog yoga, aerobics, seev cev thiab lwm yam kev ua ub ua no. Yog li ntawd, cov neeg uas xav kom sai thiab yooj yim poob phaus, xaiv dhia hlua. Calories nyob rau hauv txoj kev no tsis kub hnyiab tshaj qhov ua si nrog lub hwjchim. Rau ib teev ntawm kev cob qhia, koj tuaj yeem siv kwv yees li 600 calories.

Lwm qhov kom zoo dua ntawm txoj hlua yog tias cov chav kawm tsis tas yuav tsum tau ntau lub sijhawm thiab qhov chaw. Lub plhaub nws tus kheej tau yooj yim rau hauv koj lub hnab ris. Nws tuaj yeem tau so ntawm kev ua si txhua txhua hnub ntawm daim ntawv thiab txawm tias yuav ua haujlwm, los txhawb lub cev tom qab qhov kev ua ub ua no ntev.

Contraindications

Hmoov tsis, tawv nqaij muaj qee qhov teeb meem. Nws tsis haum rau cov neeg muaj kev mob ntawm cov pob txha, thiab cov uas tau txais kev phais mob hauv cov hauv caug khob los yog pob txha mos. Nws zoo dua rau cov neeg zoo li xaiv ua luam dej.

Cov hlua khaus khaus kuj tseem muaj cov neeg uas muaj teeb meem ntawm cov kab mob yoov thiab cov teeb meem nrog lub plawv, thiab cov neeg mob hlwb.

Thiab rau cov neeg uas nws hnyav tshaj 100 kilograms, nws pom zoo ua ntej yuav paab los ntawm lwm txoj kev (tsawg kawg yog 10 kg), thiab tom qab pib skimming. Qhov no yog vim qhov hnyav tshaj qhov uas lub cev tau txais kev nyuab siab heev.

Lub cev zoo li no, xws li khiav, yog txwv tsis pub muaj thaum muaj kev noj mov tom qab ob teev dhau los.

Xaiv ib qhov projectile

Rau kev cob qhia zoo rau cov hlua yuav nplua, yuav muaj kev ntshaw. Tab sis nws zoo dua yog tias nws muaj raws li cov hauv qab no:

1. Ntev. Nws nyob ntawm kev loj hlob ntawm cov kis las. Tej zaum txhua tus paub paub xaiv qhov ntsuas no, tiam sis peb tseem yuav nco qab. Folding hlua nyob rau hauv ib nrab thiab txo nws thiaj li hais tias nws nphav maj mam nyob rau hauv pem teb, koj yuav tsum tau saib nyob li cas qib lub cwjmem yuav. Lawv yuav tsum nyob ze ntawm lub hauv siab.
2. Qhov taub thiab qhov hnyav. Txoj hlua yuav yog qhov sib txawv diameter, uas yog nyob ntawm qhov kev hloov kho thiab cov khoom siv los ntawm nws tau ua. Ib tug 7-10 hli projectile yog heev haum. Nws yog ib qho tseem ceeb uas nws tsis hnyav heev (qhov yooj yim dua txoj hlua, qhov nyuab dua thiab zoo dua rau kev cob qhia).
3. Nyuaj kov. Qhov kev ntsuas no tsis tseem ceeb raws li qhov ntev, tiam sis rau cov neeg uas npaj siab mus koom rau hauv ib lub sij hawm ntev, nws muaj nqis rau nws. Cov tuam txhab yuav tsum pw hauv cov xib teg ntawm koj ob txhais tes thiab tsis txhob plam thaum lawv tawm hws.

Los ntawm txoj kev, kev ua si hlua, uas yog siv hauv gymnastics, tsis muaj cwjmem. Tsis txhob muab xaws los yog ua kom me me ntxiv.

Tias tag nrho, tam sim no koj paub dab tsi yuav tsum tau raws li hlua rau poob phaus.

Yuav dhia li cas: kev kawm

Feem ntau, txhua tus neeg raug teeb meem nrog qhov teeb meem no tom tsev kawm ntawv, thaum nws tsim nyog kom dhau txoj kev cai. Rau cov neeg uas tsis tuaj yeem kawm hauv tsev kawm lossis cia li tsis nco qab tias yuav ua li cas, cia peb nco qab. Tias qhov kev cob qhia yog ib qho yooj yim thiab ceev, peb faib nws mus rau peb theem:

1. Thawj qhov koj yuav tsum kawm paub dhia tsis muaj hlua. Nws yog ib qho tseem ceeb uas yuav tsum tsim kom muaj kev txawj ntse los tawm ntawm lub thom khwm los ntawm hauv pem teb rau ob peb cees. Tib lub sij hawm, nws yog tsim nyog ua kom ceev ceev - txog 100 dhia ib feeb.
2. Qhov thib ob theem - koj yuav tsum kawm kom tig txhuam txhuam li cas nrog lub tsho. Ua ntej cia li ua hauj lwm tawm cov taw nrog koj ob txhais tes. Rau qhov no, ob txhais tes raug coj los ntawm tes. Muab nws xwv kom hlua tsawg zog me ntsis rau hauv pem teb. Tam sim no koj tuaj yeem txuas tau qhov kev qoj ib ce nrog jumps, tab sis koj tsis tas yuav tsum tau siv lub projectile rau ob txhais tes. Kawm kom ntaus ib hlua rau hauv pem teb thaum lub sijhawm thaum ob txhais ceg ua txhaum ntawm nws.
3. Nws tseem tshuav tsuas yog los ua ke tag nrho cov kev paub kev kawm thiab npaj mus rau tag nrho cov kev khiav haujlwm. Tam sim no koj tus neeg pabcuam txhua txhua hnub nyob rau hauv kev sib ntaus tawm tsam ntxiv phaus yuav ua tau ib txoj hlua rau qhov poob phaus.

Yuav ua li cas dhia: nuances

Tus yuam sij rau txoj kev vam meej hauv cov tawv nqaij yog txoj kev yog. Tus neeg twg uas tsis tau ua haujlwm tawm thawj zaug, yog li ntawd, tsis tuaj yeem dhia mus ntev thiab ua tiav qhov kev ntshaw.

Yog li, noj cov hlua los ntawm cov tuam haujlwm, koj yuav tsum khoov koj ob sab caj npab hauv lub luj tshib, uas tau nias lub cev. Los ntawm txoj haujlwm no, txhua yam kev ua nrog lub projectile yuav tsum pib. Lub cev yuav tsum ua kom dhau los ntawm kev sib tw tes, tsis txhob txhais tes. Tes thiab lub xub pwg nyom yuav tsum tsis raug rau, ces lawv yuav tsis nkees, thiab koj tuaj yeem tau txais kev ua tau zoo dua.

Av tom qab dhia yuav tsum nyob rau lub cushions ntawm ko taw, thiab tsis nyob rau tag nrho cheeb tsam. Yog li, thoob plaws hauv tag nrho cov teeb, tsuas yog cov thom khwm kov hauv av. Nws yog ib qho tseem ceeb tias tus nqaj qaum nyob ncaj nraim thaum dhia.

Thaum xub thawj, koj tsis tas yuav maj maj kom ncav cuag lub siab. Thaum xub thawj, txav mus rau qhov zoo li no uas koj tsis tuaj yeem ua yuam kev. Ua kom siv rau qhov projectile, koj yuav tsis pom li cas maj mam nce ceev thiab sai sai no pib mus dhia xws li ib tug kws tshaj lij.

Yuav ua li cas poob phaus nrog ib tug hlua? Txoj kev qoj ib ce

Pib dhia rau qhov hnyav yog nrog me me. Thawj hnub - ob chav kawm ib hnub rau tsib feeb. Cov hnub tom ntej yog ob tshooj ntawm xya feeb txhua qhov, thiab ntxiv rau. Hauv ob peb lub lis piam koj tuaj yeem ncav cuag cov kev mus 15 feeb, thiab tom qab ntawd ces ua rau kom ntev li 30 feeb.

Rau cov neeg uas xav poob phaus sai sai, kev cob qhia ntawm txoj hlua yuav tsum khaus ntau dua. Nws yuav tsum tau pib tam sim ntawd nrog 15-feeb txojkev thiab nce lawv ntev txog 40 feeb rau ib lub lim tiam. Tab sis qhov no, koj yuav tsum tau mloog koj lub cev kom nws tsis tuaj yeem ntes. Tsis txhob hnov qab tias kev noj qab haus huv tshaj txhua yam! Thaum lub sij hawm tus mus kom ze, nws yog thawj zaug thiab foremost tau noj so ntawm 30-60 seconds.

Ntxiv cov ce

Txhawm rau kom poob phaus thiab tig mus rau ib qho chaw khav theeb, koj tuaj yeem ua ntau yam. Nyob rau hauv lub rooj lub variant ntawm txoj kev kawm yog xam nyob rau hauv ib qho piv txwv ntawm 30-feeb mus kom ze. Yog tias koj tabtom koom nrog 15 feeb, yoojyim txhua theem ob zaug, yog 10 zaug - peb zaug thiab ntxiv rau.

Yog hais tias tsis muaj peev xwm ua tau jumps nrog ib sim simulation vim tsis muaj chaw, koj tuaj yeem hloov tau lawv nrog ib tug variant nrog ib tug hloov ntawm ob txhais ceg. Thiab raws li lwm txoj hauv kev dhia ntawm ob sab, taw kev tuaj yeem tuaj rau pem hauv ntej thiab rov qab.

Tsib kawg 5 feeb yuav tsum muaj thiaj li yuav txo tau qhov kev siv ntawm qhov khoom thiab tsis txhob ua kom nres. Tom qab ua tiav qhov nyuaj, koj yuav tau so kom txaus rau tsawg kawg 5 feeb.

Txhob maj raus cov kev pabcuam no, vim hais tias nws muaj ntau txoj hauv kev thiab yuav tsum tau muaj qee yam kev paub. Tab sis, yog tias koj xyaum koj cov kev txawj, nws yuav tas yuav tso.

Thaum koj tswj kom poob phaus nrog txoj hlua, koj tuaj yeem txo lub sijhawm kawm 10-15 feeb. Xws li kev them nyiaj yuav pab kom ib txwm muaj kev zoo siab thiab muaj kev zoo siab. Nws yog tshwj xeeb tshaj yog tseem ceeb mus txuas ntxiv xyaum hlua rau cov neeg uas muaj feem ntau txoj kev ua neej nyob.

Hluav taws nrog cov txee

Cov neeg tsim ntawm thawj hlua yuav xav tau yog tias lawv kawm tau hais tias niaj hnub zoo li muaj peev xwm suav tau cov calories thiab grams roj hlawv thaum lub caij kawm, nrog rau lub sij hawm ntawm txoj kev mus kom ze thiab pes tsawg tus jumps. Cov lus nug ntawm qhov tseeb ntawm qhov kev sib txuas lus tseem tshuav qhib, tabsis, raws li kev txheeb xyuas, lawv zaj lus tim khawv nyob ze rau qhov kev muaj tiag, tshwj xeeb tshaj yog tias qhov projectile yog tsim los ntawm lub chaw tsim khoom lag luam. Tiv thaiv txoj hlua nrog lub txee haum rau cov neeg uas tau dhia cias thiab xav pom kev pom lawv qhov ua tiav.

Xaus

Yog li ntawd, peb tau pom tawm tias qhov hlua tawg yog rau, yuav ua li cas dhia rau nws, yuav ua li cas tuaj tos nws thiab dab tsi ntxiv nws yog tsim nyog los them koj cov xim.

Qhov kev ntaus kis las no yog ib qho zoo tshaj plaws cardio, tsim cov ceg, pab kom hlawv rog. Tias yog vim li cas nws yog nrov heev nrog kev ncaws pob, nrog rau cov boxers. Great lover thiab pab txhawb ntawm cov hlua yog Muhammad Ali. Nyob rau nws cov yeeb yam, nws dhia 15 teev 3 feeb, uas nws so rau ib pliag xwb. Nyob rau tib lub boxer cia ib tug heev tus nqi - 220 jumps ib feeb twg. Dhia ntawm hlua, tsis yog ib tug neeg nto moo ploj zuj zus, thiab koj tuaj yeem ua tib yam.

Lub ntsiab lus tseem ceeb hauv kev cob qhia yog kev tswj ntawm koj tus mob, thiab hauv peb qhov xwm txheej no yog qhov tshwj xeeb tshaj yog, vim dhia hlua yog ib yam kab mob loj ntawm lub cev. Lawv muab co co rau tag nrho lub cev thiab ua rau nws muaj kev ntxhov siab. Yog li ntawd, nce lawv yog qhov muaj nuj nqis thiab muaj tseeb.