Treadmill: tswv yim poob ceeb thawj. Yuav ua li cas kom poob ceeb thawj nyob rau hauv ib tug cos?

Khiav yog ib tug ntawm cov kev ua si uas yog npaj meej muaj nyob rau ib tug neeg. Nws yog tsis tsuas cov load rau hauv lub ob txhais ceg. Thaum khiav, nws yuav tag nrho cov tib neeg nqaij, pab txoj kev ntshav, uas yuav muab kev pab oxygen mus rau tag nrho cov lub cev hlwb. Khiav yog tsis rau tsis muaj dab tsi attracts txhua leej txhua tus kom poob ceeb thawj, vim hais tias nws yog ib tug ntawm ob peb txoj kev uas tsis yuav tsum tau tej nyiaj txiag cov nqi. Yog hais tias koj tsis muaj sij hawm los xyaum nyob rau hauv lub chaw ntau pob los yog nyob rau hauv lub tiaj ua si, nws yuav pab tau qhov cos. Xyuas ntawm cov neeg yuag paub meej tias tias cov kev ua nyob rau hauv lo lus nug - ib tug yooj yim ce mus pib dua tshaj qhov hnyav.

Hom racetracks

Treadmills tuaj nyob rau hauv ob cov ntaub ntawv. Nws yog txhua yam thiab hluav taws xob pab kiag li lawm. Nws yog ib qhov zoo tshaj plaws cos rau poob? Xyuas, pros thiab cons mus rau ib tug zoo dua kev nkag siab ntawm yuav ua li cas qhov no yuav ua tau ib tug kim lus nug muas. Koj kuj yuav tsum to taub lub ntau ntau yam ntawm paths thiab to taub lawv kev khiav hauj lwm hauv paus ntsiab lus. Ntaub txhua yam ntaus ntawv tsav ntawm ib tug neeg khiav kev rau siab. Cov hluav taws xob kev ntaub tsiv nrog built-nyob rau hauv lub cev muaj zog. Qhov zoo yog cov tsis tuaj kawm ntawv ntawm cov neeg kho tshuab pab kiag li lawm thiab lub hwj chim noj ywj siab ntawm ib tug network. Thiab tib zoo tshaj rau hluav taws xob treadmills yuav ntaus nqi rau lub shortcomings.

Tsawg txhua yam khiav ib - ib tug enormous load rau lub pob qij txha ntawm tus taw thaum lub sij hawm pib thiab acceleration ntawm lub Web site. Hluav taws xob cov ntaus ntawv nrog built-nyob rau hauv computer uas tso cai rau koj yuav hloov lub kaum sab xis ntawm ntaub thaum lub sij hawm mus dhia, thiab siv qhov kev pab cuam, simulating lub zog tshaj ntxhib struts, ntawm nws tus kheej hloov cov kev ceev ntawm qhov chaw.

Poob - physiological txheej txheem

Lub cev rog txiv neej - tsis yog hais tias lwm yam, raws li ib qhov chaw ntawm lub zog (calories) nyob rau hauv cia. Thaum khiav no Tshuag, nyob rau hauv tej yam tej yam kev mob, nws yog siv los ntawm lub cev. Ntawm cov hoob kawm lub tsev kawm ntawv biology yog zoo dua lub npe hu hais tias lub qhov ntawm lub zog rau tib neeg yog qabzib. Qhov no, nyob rau hauv lem, tus tsis txaus yog generated los ntawm glycogen muab cia rau hauv txaus qhov ntau nyob rau hauv mob hlwb. Thaum khiav, nws siv lossis loj nyiaj ntawm lub zog, depleting reserves ntawm zib thiab glycogen. Lub cev pib siv roj hlwb. Tau ncauj lus kom ntxaws ntaub ntawv los ntawm tshwj xeeb qhov chaw. Koj yuav tau nyeem txog seb nws puas yuav tau nqa tsis tau cos xyuas. Calorie ntau ntau tsis txhob cia li ploj, lub cev muaj expend lawv nyob rau hauv tsab ntawv tsa suab. Yog li ntawd hais lus thiab dietitians thiab kev nyab xeeb instructors thiab lwm cov tub txawg.

Tej yam tej yam kev mob rau cov khiav

Qhov tseem ceeb tshaj plaws nyob rau hauv cov haiv neeg rau poob - nws yog cardio. Tom qab tag nrho, nws yog ua tsaug rau ib qho kev nce nyob rau hauv lub plawv dhia tshwm sim muaj calorie ntau ntau. Txawm li cas los, tsis yog txhua txhua thiaj li yooj yim. Untrained neeg yuav tsis cia li tuaj tos thiab pib khiav. Ua ntej peb yuav tsum kam nrog tus mem tes, tab sis, theej, nrog ib tug tshaj plaws zaus (SPE) uas, nyob ntawm seb muaj hnub nyoog, yog ib tug muaj nuj nqis ruaj tsis khov. Cov mis, pom thoob ntiaj teb rau lub xam ntawm MPP yog raws li nram no:

MPP = 220 - "hnub nyoog ntawm tus txiv neej". Piv txwv li, yog hais tias tus muaj hnub nyoog ntawm 37 xyoo, lub MPP = 220 - 37 = 183 beats per minute.

Yuav pib cov txheej txheem ntawm ceev ceev burning ntawm calorie ntau ntau tsim nyog kom tus mem tes nyob rau hauv lub chav 70-80% ntawm MPP rau kaum tsib feeb load. Puas yuav ua tau kom poob ceeb thawj siv cov cos, tsis ua complex zauv? Yog. Tab sis kuj muaj peev xwm yuav raug mus rau lub hlab plawv system ntawm kev ua phem uas yuav ua tau kom lub plawv nres, thiab tej zaum txawm mus rau txoj kev tuag los ntawm negligence. Muaj tej yam kev mob, thiab yuav tsum tau mus ua raws li lawv: load lub sij hawm yuav tsum tsis pub tshaj 60 feeb, thiab mem tes - tsis muaj ntau tshaj li 80% ntawm cov MPP.

Lub plawv dhia saib - ib tug tseem ceeb muaj nuj nqi

Thaum xaiv ib tug cos yog them sai sai mus rau ntawm ib tug lub plawv dhia saib. Tsaug rau nws, koj muaj peev xwm saib xyuas lawv tus kheej lub plawv dhia. Yog hais tias lub tshuab yog tsis txawm peem rau nrog ib tug txhais tau tias ntawm xab lub plawv dhia, tsis muaj yuav tsum tau chim siab. Rau cov neeg uas muaj wondering yuav ua li cas kom poob ceeb thawj nyob rau hauv ib tug cos rau hauv lub lag luam yog hloov nyob rau hauv daim ntawv ntawm cov sij hawm nyob rau hauv ib txhais tes tej thaj chaw deb tswj. Tsis tas li ntawd muaj ib tug qauv rau hnav nyob rau hauv koj cov ntiv tes. Qhov zoo ntawm cov sab nraud lub plawv dhia saib tej zaum yuav muaj xws li cov kev muaj peev xwm rau nruab alarms thaum tau siab tshaj lub Harbor MPP. Tseem pheej keb soj ntsuam ntawm tus mem tes yuav kis cov ntaub ntawv mus rau ib tug computer rau tom ntej decryption kws muaj txuj nyob rau hauv cov ntaub ntawv ntawm kev mob nyob rau hauv lub plawv tom qab ib tug mus dhia.

Nyob rau feem ntau tom

Lo lus "haiv neeg" yuav tsum tau to taub tej kev qoj ib ce, uas yuav ua rau kom lub plawv dhia. Beginners mus disperse mem tes rau 80% ntawm cov MPP yuav txaus khiav rau ib feeb, yog hais tias tsis tsawg dua. Yog hais tias ntev li load untrained cov nqaij ntshiv ntawm ob txhais ceg, lub ntsws thiab lub siab, uas yuav tsum tau nyob rau hauv tag nrho "zoo siab" los ntawm cov ceev ceev hloov dua siab tshiab ntawm glycogen rau piam thaj, jogging yuav ua kom tiav chim siab ib tug neeg.

Peb yuav tsum tau feem ntau loj heev xav rau lo lus nug seb nws yog tau kom poob ceeb thawj, kauj ruam nyob rau hauv qhov cos. Xyuas qhia hais tias cov kev tshwm sim feem ntau yog zoo. Tiam sis ua ntej koj yuav tsum paub mus taug kev ceev ceev nyob rau hauv lub simulator. Ib untrained lub cev yuav yooj yim disperse tus mem tes rau cov yam cim. Nws thiaj li, tom qab tau siv mus rau lub load, nws yog ua tau thaum lub sij hawm ceev taug kev hloov lub kaum sab xis ntawm toj ntawm lub cos. Raws li habituation ntawm lub cev, koj yuav tau ntxiv 2-3 feeb ceev ceev mus dhia. Los ntawm no yuav tsum tau pib. Thiab xwb ces tau ib tug tag nrho cov mus dhia.

Nkawm khau thiab hnav khaub ncaws rau kev kawm

Thaum lub sij hawm kawm ntawv kom poob ceeb thawj, koj muaj peev xwm fim qhov teeb meem ntawm tawm fws. Nws tsim tsis xis nyob, tsis muaj teeb meem dab tsi yog siv cos. Xyuas yuag txiv neej thiab cov poj niam nyob rau hauv no hwm, solidarity. Haum ris tsho hauv qab yog qhov zoo tshaj plaws kev xaiv. Yog hais tias nws tsis yog, koj yuav tsum tau saib cov T-shirt thiab luv me me. Sov cov khaub ncaws, xws li cov kev ua si ce, siv cov kws txawj tsis pom zoo kom. Kub taub hau paug noj qab haus huv. Nkawm khau nyob rau hauv daim ntawv ntawm cov khau ntaub yog heev haum rau jogging. Kom tsis txhob calluses rau tus taw yuav tsum nco ntsoov hnav thom khwm rau lawv ko taw. Tsis yuav amiss thiab phuam, uas muaj peev xwm so lub hws nws tus kheej thaum khiav. Thaum kawm tiav ntawm kev cob qhia yog kiag li tsim nyog los taug ib ob peb feeb tsis yog ib tug ceev kauj ruam mus rau lub web txoj kev, maj mam zuj zus lawm lub plawv dhia.

Dej nyob rau hauv lub chav kawm ntawv

Cov kev pab cuam uas tsis yog-si dej yog sau ib tug ntau ntawm cov khoom thiab ntawm tag nrho cov ntim ntawm cov ntaub ntawv yog tsim nyog them sai sai mus rau peb cov ntsiab lus. Firstly, cov dej accelerates metabolism, uas thaum khiav pauv roj hlwb rau lub zog. Secondly, cov kua thiaj li kub ntawm lub cev, uas me ntsis tsub kom raws li ib tug tshwm sim ntawm ib tug poob siab ua los ntawm lub cev thaum lub sij hawm ib ce muaj zog. Peb, cov dej ntxuav cov phab ntsa hauv ib qho kev npliag plab, blunting kev tshaib kev nqhis. Thaum khiav, lub cev yog raug shock thiab tsis sai li sai txiav txim seb lub cev qhuav dej. Pib haus me me sips ntawm dej koj yuav tsum sai li sai tau raws li khiav qhov cos. Xyuas yuag muaj tswv yim pom zoo nyob rau hauv lub fact tias yog hais tias muaj yog tsis muaj lub siab xav mus haus dej haus dej dawb, koj yuav tau nyem ib tug txiv qaub npoo mus rau hauv ib lub taub ntim, muab ib cov kua tsw. Lub ntsiab mob - nws tsis siv cov suab thaj, uas sai sai muab lub cev mus rau piam thaj.

Noj ua ntej thiab tom qab kev cob qhia rau ib tug cos

Yog hais tias peb yuav sib tham txog kev poob nyhav rau ib tug cos, lub phwj ntawm lub plab nrog cov zaub mov yog rau tsis nco qab. Qhov no tsis txhais hais tias koj yuav tsis txawm noj zaub mov. Nws yog ua tau thiab txawm tsim nyog, tab sis qhov no yuav tsum tau ua yam tsawg ib teev ua ntej kev kawm thiab ob teev tom qab nws kawm tiav. Ua ntej yuav noj cov khoom noj yuav tsum tau nplua nuj nyob rau hauv carbohydrates uas yuav muab rau cov pib zog. Tab sis tom qab sawv nyob rau hauv lub ntshiv protein cov khoom noj. Protein tsawg yog qhov tseem ceeb. Nyob rau hauv tus txheej txheem ntawm cov roj hlawv rau hauv lub cev muaj zog dab thiab protein reserves, uas nws tau txais los ntawm cov nqaij ntshiv. Yuav tsum lossi tom qab workouts mus rau replenish cov tshuaj nyob rau hauv lub cev mus rau khaws nqaij loj thiab poob phaus rau ib tug cos. Xyuas rau tus kho tshiab ntawm lub protein tshuav nyiaj li cas nyob rau hauv lub cev yog feem ntau nyob rau txawv. Txhua yuav siv sij hawm nws tus kheej kev txiav txim siab raws li nyob rau hauv dab tsi ua hauj lwm yog - mus poob tag nrho ceeb thawj los yog cia li rog.

Khiav thiab tsis tau phem

Rau ntau tus neeg no yog ib tug mob raug. Kuv xav mus ua si kev ua si nyob rau tib lub sij hawm, cov pa luam yeeb thiab haus dej cawv. Thiab yog hais tias haus luam yeeb xwb slows ntshav, txo lub oxygen cov ntsiab lus nyob rau hauv cov ntshav thiab thiaj li muaj nqi ntawm lub teeb, txhua yam yog ntau npaum li cas loj haus dej cawv. Ua ntej koj yuav pib ua dab tsi, koj yuav tsum txiav txim siab rau koj tus kheej, "yog dab tsi tseem ceeb? Haus dej cawv los yog cos? "Teb yuag proves uas feem ntau cawv slows cia lub metabolism, nqa mus rau tsis muaj nuj nqis tag nrho cov chav kawm ntawv pom tau hais tias kev ua si. Cov tau ntawm dej cawv nyob rau hauv lub chav kawm yog cov zaub mov, uas yog ke. Tej zaum nws tsis yog tus tseem ceeb uas, nrog ib tug high school cov ntsiab lus ntawm cov nqaijrog thiab carbohydrates. Txhua tus neeg txiav txim siab li cas yog ib feem rau nws.