Yuav ua li cas yuav tsum tau lub plawv dhia rau roj burning?

Txawm zoo ib ce koj ua, lub cev yuav hnov mob rau qhov kev hloov nyob rau hauv lub plawv dhia. Tau cardio kom poob ceeb thawj, cov tub ntxhais ncaws pob ntseeg tau hais tias yog dab tsi lawv khiav (rau pedal, khiav rau lub elliptical tus kws qhia) ntev thiab sai, sai lawv yuav tuaj mus rau lawv cov hom phiaj. Qhov no yog tsis heev muaj tseeb. roj burning txheej txheem yog pib ntawm ib yam xov tooj ntawm lub plawv dhia, lub plawv dhia thaum slimming yuav yog nyob ntawm seb lub cev daim ntawv, lub hnub nyoog thiab degree natrenirovannosti.

Mem tes rau hlawv roj: ib qho tseem ceeb

Faib 6 aav lub plawv dhia txoj kev kawm uas yuav tsum tau txawv cov hauj lwm zoo thiab complexity.

Lub hom twg ntawm lub plawv dhia (HR):

- 90-100% ntawm cov nyiaj pab ntau tshaj plawv dhia - phua metabolic khoom tab sis tsis zoo tas ( "hlawv" nqaij);

- 85-90% - txaus ntshai ce, lub plawv yuav tsis tau leg lub load;

- 70-80% - yog feem ntau carbohydrate oxidation. Haum rau nqaij tsev;

- 65-75% - xav kom peb mem tes rau roj hlawv (qeeb, tab sis qhov zoo tshaj);

- 55-65% - zoo tagnrho rau cov kev loj hlob ntawm lub ntsws thiab hlab plawv system;

- 50-55% - lub cev zaug sai sai tom qab qoj ib ce.

Muab xam los ntawm mem tes slimming

Yog li ntawd, 65-75% ntawm ntau lub plawv dhia - yog txaus ntseeg kawg nkaus xam mem tes rau roj burning. Qhov no tus nqi yog pom - qhov ceeb thawj yuav maj mam ploj mus. Tam sim no koj yuav tau xyuas seb koj lub plawv dhia mus hlawv roj. Cov mis yog yooj yim:

220 - koj lub hnub nyoog = yam lub plawv dhia.

Piv txwv li, koj yog 30 xyoo, 220 - 30 = 195 beats per minute (nyiaj pab ntau tshaj plawv dhia). Mem tes rau hlawv roj yog kwv yees li 70% ntawm nws cov nuj nqis. Hais tias yog, zoo poob yog tsim nyog los tswj lub plawv dhia nyob txog 130 beats per minute.

Tab sis tsis txhob hnov qab tias ua ntej lub cev yuav tau hlawv roj, nws yuav hlawv carbohydrates. Lawv feem ntau yog kav rau cov thawj 30 feeb ntawm cardio ntawm lub siab tshaj plaws lub plawv dhia. Tsuas yog tom qab no lub sij hawm yuav pib hlawv roj. Yog li ntawd, cardio tsum tsis txhob ntev tsawg tshaj li 40 feeb.

Feem ntau, thaum lub sij hawm txoj kev kawm, lub hauv paus ntsiab lus ntawm cyclicity, uas siv ntau yam yog hom twg ntawm lub plawv dhia (thaum siab siv ce rau siab kawg mem tes lwm nrog ce ua nyob rau ntawm tsis muaj kev siv). Cov kev kawm no yog cov zoo, thaum tus luj tau txais, thiab koj yuav tsum poob ib ob peb kilos.

Yeej ce mus hlawv roj

Qhov zoo tshaj txoj kev uas slimming ce pom tau hais tias yuav yeej rau hlawv roj. Rau cov poj niam nws yog ib qho tseem ceeb heev, vim hais tias, raws li statistics, txhua txhua plaub poj niam yog tsis txaus siab nrog nws daim duab thiab nyhav poob ib ob peb kilos.

Yuav ua li cas yog lub ntsiab lus ntawm cov kev kawm?

Lub ntsiab lub tswv yim ntawm no ib ce muaj zog mus ua kom tiav cov elaboration ntawm lub cev rau hauv ib zaug. Nws muaj tub ceev xwm, raws li zoo raws li aerobic exercise, ua yuav luag tsis muaj ib tug so, uas yog heev zog haus thiab ua ib tug neeg ua hauj lwm rau tag nrho cov muaj peev xwm. Feem ntau, lub xaiv ib ce muaj zog thiab 7-9 twb rov qab ob peb zaug nrog ib tug respite ntawm lub voj voog 20 mus rau 40 vib nas this. Yeej kev cob qhia rau cov rog tsis rau cov poj niam yog tsis muaj ceeb thawj los yog lub teeb weighting thiab dumbbells.

Zoo ncig kev kawm

Nrog Circuit Court kev kawm koj yuav tsis tsim kom muaj nqaij, tab sis nws muaj ib tug xov tooj ntawm cov nram qab no zoo:

- Zoo heev tsam nrog ua nyhav dhau heev lawm, raws li nws accelerates tus metabolism.

- Tsub kom endurance.

- Firming ntxim rau cov mob system.

- Txhawb cov tub ntxhais leeg.

- accelerates metabolism.

- Yuav siv sij hawm tsis muaj ntau tshaj li 30 feeb.

Ib tug ntxhib txoj kev Circuit Court kev kawm

Mus nqa tawm kev kawm, tsis tas mus yuav ib tug subscription mus rau ib tug muaj zog chav tsev, raws li qhov tsawg kawg nkaus cov khoom yuav tsum tau - cia li dumbbell 0.5 kg (yas fwj dej haus). Thaum koj xub sim Circuit Court kev kawm, zoo dua yuav ua tsis tau weighting.

Ib tug yam ntxwv txheej xiv naj npawb 1 (rov ua 2-3 lub sij hawm):

- 15 laub-ups,

- 12 zaum-sawv,

- 17 ceg lawd mus rau cov xovxwm,

- 16 dhia,

- 30 thib ob bracket.

Ib co ntawm ce tooj 2:

- 18 sit-ups,

- 20 twists nyob rau hauv xovxwm,

- 16 laub-ups,

- 30 vib nas this sab plank rau txhua sab,

- 17 lunges rau txhua ceg.

Ib co ntawm ce tooj 3:

- 12 dhia thiab ua kom pom tseeb rau hauv pem teb,

- 15 climbs rau ib lub rooj zaum,

- 20 twists,

- 17 laub-ups,

- 30 vib nas this kom cov bar.

Ua ntej koj yuav pib ib ce muaj zog, nws yog tsim nyog los ua ib lub teeb sov-up (dhia, yoj nws ob txhais tes). Qhov no yuav npaj cov pob qij txha thiab cov nqaij mus rau lub load. Yog hais tias koj xub ua Circuit Court kev cob qhia, xaiv tsis muaj ntau tshaj 5 ce thiab tsis txhob siv tes taw hnyav li.

Los ntawm txoj kev, ib tug piv txwv zoo kawg ntawm Circuit Court kev kawm - complex "Paab nyob rau hauv 30 Hnub" los ntawm lub npe nrov tus kws qhia Dzhillian Mayklz.

Qhov no kev cob qhia yog zoo meej rau cov neeg uas yeej tsis tau ua si cov kev ua si. Lub complex muaj xws li peb theem ntawm cov complexity, uas yuav tsum tau ua txhua txhua 10 hnub. Lub load yog muab rau tag nrho cov nqaij pawg, lub tseem ceeb tshaj plaws - tsis txhob tso tseg!