Si laim rau lub chaw kom poob ceeb thawj nyob rau hauv tsev: yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav hlawv?

Leej twg uas pib hloov lawv txoj kev ua neej, mus soj ntsuam cov kev noj haus, kev siv zog, tom tej taw tes xav tias: "Yog jogging rau ntawm qhov chaw rau koj?". Nws tus kheej khiav - qhov no yog ib tug ntawm qhov zoo tshaj plaws lub cev ua ub no uas tsim endurance, muab noj qab haus huv thiab zoo nkauj, slim cev zoo. Ce "khiav nyob rau hauv qhov chaw" uniformly loads tag nrho cov nqaij ntshiv ntawm lub cev thiab tsis yuav tsum tau tej kim khoom. Thiab nws undoubted kom zoo dua yog ib tug zoo mus ob peb vas.

Tab sis tsuas yog ib qho running rau ntawm qhov chaw tsis tau muab koj ib tug slender lub cev. Poob phaus yog tsuas 30% nyob rau lub ce. Qhov seem 70% yuav noj haus. Yog hais tias koj tsis ua raws li nrog rau tej yam uas yooj yim cov kev cai ntawm ib tug noj qab nyob zoo noj cov zaub mov, ces khiav nyob rau hauv qhov chaw yuav cia li yuav ib tug zoo ntxiv, tsis ntau.

"Prohindiada, los yog khiav rau ntawm qhov chaw": ib tug zoo ntxim rau lub cev

Impact ntawm khiav nyob rau hauv qhov chaw zoo li lub dog dig mus dhia. Thaum lub sij hawm no, cov nqaij ntshiv tau softer tsis puas ib ce muaj zog. Muaj yog ib tug tsheb ciav hlau thiab tsim kev nyuaj siab rau lub plawv thiab cov hlab ntsha, raws li zoo raws li lub licas. Qhov no yuav tsub endurance thiab pab txoj kev metabolic dab. Si laim rau qhov chaw yuav cov ua hauj lwm ntawm yuav luag tag nrho cov nqaij pawg. Undoubtedly, lub hwj tau lub cev ntawm no ce, nws tsuas tau zoo dua.

Thaum khiav nyob rau hauv qhov chaw lub zog yog siv nyob rau tus nqi ntawm 100 calories rau 15-20 feeb. Thaum khiav tsis tu ncua rau ib teev, nws yuav hlawv mus txog 280 calories (nruab nrab tib neeg qhov hnyav - 58-60 kg). Nrog lub active lifting ob txhais ceg noj ntau calorie ntau ntau. Khiav xav heats lub cev, uas yuav tsum tau ntxiv cov nqi. Yog li ntawd, lub cev pib noj cov tshuaj no muaj zog los ntawm roj.

Yuav kom nce lub load, nws tseem tau mus thov weighting ceg dumbbell tes, hloov cov tempo thiab atherosclerosis ntawm lub zog. Thaum khiav rau ntawm qhov chaw pib kev koom tawm hws, uas tshem tawm los ntawm lub cev co toxins thiab cov khoom pov tseg.

Si laim rau lub chaw ua rau koj nquag ua pa, thiab koj oxygenates lub cev tag nrho. Lub cev yuav ua tsaug koj ceev ceev zoo heev ua hauj lwm.

tau ib ce

Muaj ntau cov poj niam yog ntshai khiav nyob rau hauv lub tiaj ua si los yog cia li nyob rau hauv txoj kev, thiaj li khiav nyob rau hauv qhov chaw rau poob yog ib tug ruaj ntseg lwm txoj. Nyob rau hauv tas li ntawd, tsis tas yuav tos cov khaub ncaws nyob rau txhua txhua kev hloov ntawm huab cua. Tsis xav mus nrhiav ib tug tshwj xeeb chav tsev khiav rau ntawm qhov chaw yuav ua tau nyob rau hauv tsev. Qhov tshaj plaws xwb koj yuav tsum tau them ib tug ntau ntawm cov xim - yog cov kev xaiv ntawm cov khau kom tsis txhob raug mob ntawm cov pob qij txha.

shortcomings

Pa jogging muab yuav tsum kab rov tav tivthaiv, uas ua rau ib tug txiav txim tsim txom. On qhov tsis tooj, jogging nyob rau hauv qhov chaw no yog ua rau ib tug kiag li tiaj tus nto, uas thiaj li muaj qhov load. Muaj ntau heev sai sai tau laj lub monotony thiab monotony.

Nyob rau hauv tas li ntawd, thaum zoo li no ce, lub ntsiab tsim txom ntog rau hauv nyuj, uas txhais tau tias lawv muaj kev koom tsim. Tab sis nws yog heev yooj yim cheeb tsam, yog li ntawd lawv tsim, yuav yuav tsum tau ib tug ntev heev lub sij hawm.

Txia disadvantages rau hauv zoo

Yuav kom nce lub load, los yog hloov nws feem, feem ntau nws yog tsim nyog los hloov lub pace ntawm tus mus dhia. Yuav pab tau tig mus nqa cov heels, hauv caug, ob txhais ceg sib tshooj. Nyob rau hauv tas li ntawd, nws yog ntshaw kom siv ib tug weighting rau tus taw, ua neej ce, "khiav nyob rau hauv qhov chaw". Calorie ntau ntau nyob rau tib lub sij hawm yuav siv ntau mob siab heev.

Nrog monotonous sib ntaus yooj yim. Cia li ntxiv ib stimulating music, ce muaj zog thiab tam sim ntawd yuav brighter. Koj yuav saib tau TV qhia tau hais tias, movies (xws li, "Prohindiada, los yog khiav rau ntawm qhov chaw"), kev qhuab qhia sau ntawv, cwj pwm kev cob qhia rau lub sam thiaj (ntxiv tshiab huab cua), thiab ntau npaum li cas.

Koj ntxiv tau ntau ce rau txoj kev loj hlob ntawm lwm yam nqaij pawg. Qhov no yuav tso cai rau kom poob ntau calorie ntau ntau.

Nws yuav tsum nrhiav tau ib tug zoo txug pib tsis tu ncua nrog ib tug cwj pwm zoo, thiab koj lub cev yuav pib hloov rau lub zoo dua.

Txheej txheem ce "khiav nyob rau hauv qhov chaw"

Slimming tsev yuav txaus mus nqa tawm jogging nyob rau hauv qhov chaw rau 20-30 feeb. Ces koj yuav mus, piv txwv li, mob plab ce.

Kawm kom khiav rau ntawm qhov chaw yog tsis yog li ntawd tsis yooj yim. Sawv tawm tsam lub phab ntsa, qaij me ntsis pem hauv ntej, rov qab, Txawm li cas los, nws tseem tiaj tiaj, thiab cov xovxwm no retracted. Muab nws ob txhais tes rau ntawm phab ntsa thiab pib qho tsa thiab txo ceg, dabtsi yog khoov lawv nyob rau lub hauv caug. Nco ntsoov hais tias koj yuav tsis ncaj lub hauv caug "kom txog thaum nws hnov dhos daws." Yog li, peb yuav ua hauj lwm rau qhov tseeb txoj hauj lwm ntawm lub cev - ib tug me ntsis qaij rau pem hauv ntej. Yog hais tias peb zaprokinem nws rov qab, lub load yuav tsum pauv mus rau lub hip pob qij txha, tab sis nws yog heev teeb meem. Thaum koj kawm khiav nrog qhov tseeb nqes hav ntawm lub cev, koj yuav npaj mus rau cov kev tswj ntawm ko taw ua hauj lwm.

Taw yuav tsum nco ntsoov yuav maj mam rhuav tawm hauv pem teb. Tsaws ntxiab rau pem hauv ntej ntawm lub ko taw. Yog hais tias koj dhia rau koj cov ntiv taw, ces reboot tus thav nyuj. Thiab nco ntsoov ib yam - koj yuav tsis npuaj nrog nws luj taws rau hauv pem teb uas muaj rog. Xav txog tej yam uas tus me nyuam tsaug zog nyob rau hauv lub chav tom ntej, thiab koj nyob nraum ntshai nres nws.

Tej yam yooj yim jogging tsis jumps: ko taw yuav tsum tau muab tso rau nrog lub pob taws nyob rau hauv lub thom khwm. Sim ua lwm nws ob txhais taw kom sai li sai tau, tsis muaj nqa lub hauv caug thaum uas tig mus nrog rau hauv pem teb. Mob plab rub, lub vaj tse yog ncaj los yog bent caj npab ntawm lub luj tshib thiab nyob ze rau qhov lub cev, los yog thaum lub sij hawm ib txwm khiav.

Tej yam yooj yim jogging nrog hops: tus taw kov hauv pem teb xwb koov ntawm tus taw. Tsis yog oputilas ko taw rau hauv pem teb, tam sim ntawd dhia tawm thiab mus txog kuv ob txhais ceg. Nws yuav tsum tsis txhob raug yuam kom unbend lawv. Lawv yuav tsum tau me ntsis bent thoob plaws lub zog. Yuav tiv thaiv koj cov sab nraum qab ceev xovxwm.

Shuttle mus dhia. Tiamsis, nws yog xws li tsiv mus nyob rau hauv ib tug ceev qhov chaw. Piv txwv li, koj muaj peev xwm khiav los ntawm ib tug phab ntsa mus rau lwm lub. Qhov no style yuav pab tau hlawv calorie ntau ntau, vim hais tias thaum xa los yog cornering yog tshuab txais ib tug loj tus naj npawb ntawm cov leeg.

Uas nqaij ua hauj lwm

Raws li hais ua ntej lawm, thaum lub sij hawm no ce muaj kev koom tsim calf cov leeg. Si laim rau lub chaw kom poob ceeb thawj nyob rau hauv tsev pab txoj kev tshuav nyiaj li cas. Qhov no ua rau nws tau nyob rau hauv lub neej yav tom ntej mus tau yooj yim ua jumps, mus ntev ncua kev thiab khiav mus ko taw.

Tsis tas li ntawd tsim quadriceps. Cov nqaij yog lub luag hauj lwm rau cov stability thiab endurance. Nws yog ua tsaug rau lawv hais tias lub cev muaj peev xwm sawv ntsug thiab mus kev.

Lub sij hawm rau lub tsev runs

Nyob rau hauv lub hnub ntawm lub dag lub zog kev kawm muaj peev xwm yuav npaj khiav nyob rau hauv qhov chaw kom poob ceeb thawj nyob rau hauv tsev rau 20-30 feeb. Nws yog ua tau los hloov thaum sawv ntxov ce.

Nyob rau lwm lub hnub, koj yuav thov tau luv jogging rau ntawm qhov chaw. Yuav ua li cas muaj ntau yam calorie ntau ntau hlawv nyob rau tib lub sij hawm, nws yog nyob ntawm seb koj ua. Ua ntej, lub sov-up yog ua (qub taug kev), ces 2 feeb ceev ceev lwm khiav 1 - jumps, thiab 2 - reductive qeeb khiav zos. Cov yav tas yuav tsum tau hloov nrog ib tug Hula-hoop los yog ua hauj lwm nyob rau hauv lub noj qab haus huv tsav. Pib poob yuav qhib kom ua huaj rau cov mob uas koj nyob ib ncig ntawm 200 feeb ib lub lim tiam ntawm cardio them.

Pom zoo rau kev siv

Raws li cov kev workout, jogging nyob rau hauv qhov chaw yuav tsum tau ib tug sov so-up. Koj yuav ua tau ib tug me me xwb, los yog ib tug me ntsis taug kev nyob ib ncig ntawm lub chav tsev. Yog li, nws pib lub metabolism thiab thiaj li load rau cov hlab plawv system. Cov chav tsev nyob qhov twg koj yeej yuav tau mus khiav, yuav tsum zoo ventilated.

Ib teev ua ntej kev kawm thiab tsis pub dhau ib teev tom qab noj mov undesirable. Koj muaj peev xwm tsuas haus dej haus dej.

Si laim rau lub chaw kom poob ceeb thawj nyob rau hauv tsev yuav ua tau nyob rau txhua lub sij hawm ntawm lub hnub. Nws tag nrho cov nyob rau thaum koj muaj lub sij hawm thiab thaum twg koj npaj txhij rau cov chav kawm ntawv.

Tus thawj lub sij hawm ua tau zoo dua mus dhia rau 5-7 feeb. Txhua workout yuav muab ntau zog thaum lub sij hawm los ntawm 1-2 feeb. Ib tug loj load tsis tau muab sai li sai tau, nws yuav ua rau qaug zog thiab yuav tshwm sim qeeb pib nqaij ce.

Ua pa nyob rau hauv lub chav kawm ntawv ua tau tsuas yog lub qhov ntswg. Nyob rau hauv ib tug huab ntaub ntawv, tshuab pa ntawm qhov ncauj. Sau lub ce taug kev nyob ib ncig ntawm lub chav tsev rau tsib feeb.

Cov chav kawm yuav tsum tau ua tsis tu ncua, tsawg kawg yog ob los yog peb lub sij hawm ib lub lim tiam. Tag nrho cov pab khiav nyob rau hauv qhov chaw. Tswv yim los ntawm cov neeg uas xyaum tu ncua kom paub meej tias qhov no.

Contraindications

Thawj kauj ruam yog zoo zoo thiab kom tiv thaiv cov taw, tus txha nqaj thiab lub hauv siab. Yog li ntawd, khiav khau ntaub, barefoot los yog yooj yim rau khau ntaub tsis yooj yim sua. Khiav khau txig tiv thaiv cov licas tiv thaiv shocks. Cov kev raug mob thiab sprains yuav zam tau nrog kom lub mis fixation.

Cov kws kho mob tsis pom zoo kom mus nqa tawm jogging nyob rau hauv qhov chaw nyob rau hauv cov ntaub ntawv ntawm:

• mob loj heev curvature ntawm cov nqaj qaum;
• kev raug mob hauv caug, lub duav thiab qij taws;
• cev xeeb tub;
• BMI ntau dua li 35 (rau cov pob qij txha tsub kom txoj kev pheej hmoo, nws yog zoo dua los hloov lub me me cardio);
• Varicose kab mob (Txawm li cas los, nws yog ib qhov zoo tshaj plaws mus tham koj tus kws kho mob - nyob rau hauv ib tug tshwj xeeb compression tsoos tsho yuav tsum khiav);
• exacerbation ntawm tawg.

Yuav pab tau cov teebmeem - cos

Yog hais tias koj xav mus cuag poj ntsuam, koj muaj peev xwm yuav ib tug cos. Nws tso cai rau koj saib xyuas koj tus mem tes (yog li ntawd nws tsis mus dhau lub sab sauv ncej), tus naj npawb ntawm cov calories hlawv. Koj muaj peev xwm siv nws los teev cov tempo, tsim tsim nyog qib uas qaij. Tag nrho cov no yog tsuas ib tug zoo feem nyob rau hauv koj lub cev.

Raws li qhov cos yog amortized mos nto, thaum kev kawm rau cov nqaij thiab pob qij txha tsis raug ntau heev kev nyuaj siab.

Nyob rau hauv tas li ntawd, ua tsaug rau qhov no simulator yuav pom nrog cov ib txwm haiv neeg taug kev. Yuav kom poob cov ntxiv kilos, txaus mus koom nyob rau hauv hais txog ib nrab ib teev txhua txhua hnub. Tom qab ib co sij hawm, lub load yuav muab ntau zog. Cov tshwm sim yuav tsis ntev ntev!