Muaj ntau tus neeg mob lub pob zeb, npau suav ntawm ib tug zoo nkauj npau npaim, thiab tsis to taub tias vim li cas lawv tsis ua tiav. Qhov tseeb yog tias feem ntau ntawm qhov teeb meem tsis yog tias tsis muaj cov leeg mob, tab sis hais tias lub plab npog cov txheej roj uas hides cov leeg ntawm cov neeg nyob ib ncig ntawm lawv. Pinch koj tus kheej nyob rau hauv lub puj ntaws: yog hais tias lub quav yog ntau tshaj 1.5-2 cm, qhov no qhia tias koj yuav tsum tau hlawv roj, thiab ces tau ua lub hwj chim ce rau cov xovxwm. Yuav ua li cas ua li no? Koj yuav tsum pab los ntawm cardio rau qhov poob!
Vim li cas kev kawm cardio zoo rau roj hlawv?
Kev mob plawv poob qis tsis txaus ntseeg. Qhov tseeb yog hais tias nws yog thaum lub cev hnyuv siv lub cev uas tsis siv lub nra hnyav ntxiv, muaj lub tshuab ua pa ntawm lub ntsws thiab kev cob qhia ntawm cov hlab plawv, cov metabolism hauv kev txhim kho thiab roj hlawv muaj zog. Nws yog qhov kev pab cuam ntawm kev kawm cardio, tshwj xeeb - nrog rau kev noj zaub mov zoo, nyob rau hauv lub sij hawm luv tshaj plaws yuav rov qab los rau koj lub cev sib haum xeeb. Tom qab cov rog rog lawm, nws yuav muaj peev xwm ua kom tau txais kev cob qhia thiab ua rau cov leeg nqaij ntuas.
Muaj ntau tus neeg txaus siab yuav ua li cas hlawv rog rau ntawm lub plab los yog lub duav. Txawm li cas los, qhov tseeb, cov roj hauv zos yuav tsis tuaj yeem ua haujlwm: thaum koj ua tiav, koj yuav loj hlob tuaj ntawm koj lub cev, thiab qhov hnyav kuj yuav tshwm sim. Uas yog, nws tsis tuaj yeem poob phom tsuas yog hauv plab, los yog tsuas yog nyob rau hauv ob txhais tes. Koj yuav poob qhov ceeb thawj, kwv yees li ntawm tib theem uas koj tau txais ntau tshaj qhov ceeb thawj. Txawm li cas los, zoo cardio, tsis zoo li ntau lwm tus, contributes rau qhov kub ntawm roj, uas txhais tau hais tias txhua qhov teeb meem koj yuav raug muab tshem tawm.
Hom mob cardio: Xaiv koj tus kheej!
Qhov kev pab cuam ntawm kev kawm cardio rau qhov poob phaus yuav txawv txav. Qhov tseem ceeb tshaj plaws yog tias koj yuav tsum nyiam nws ntau heev - tsuas yog li ntawd koj yuav tsis tawm nws thiab ua tiav qhov kev xav tau. Tias yog vim li cas peb muaj kev xaiv ntawm ob peb xaiv, txhua tus uas zoo sib npaug zoo raws li ib tug cardio rau poob phaus:
- Khiav (haum thiab khiav ntawm qhov chaw, thiab cardio ntawm lub treadmill, thiab classic jogging). Nws yog tsim nyog los qhia qhov txawv ntawm kev kawm ua lub plawv thiab kev qoj ib ce . Kev khiav ib nrab hnub khiav yog qhov kev khiav qoj ib ce, kev pab, tab sis tsis ntau dhau. Kom khiav ib txoj kev khiav rau hauv cardio, koj yuav tsum tau muab qhov kev zoo rau kev ntxub ntxaug, los yog khiav ntawm kev ceev nrawm, qee zaum tig mus rau kauj ruam rov qab, uas yog, khiav ces dispersing, ces slowing down. Txoj kev hlawv roj tsuas yog pib rau hauv 20 feeb, uas txhais tau hais tias dhia luv tshaj 30 feeb tsis muaj qhov txiaj ntsim zoo rau roj hlawv. Nws yog qhov zoo tshaj plaws uas yuav tsum tau koom nrog rau thaum sawv ntxov nyob rau hauv lub plab khoob los yog los npaj cardio tom qab qhov kev cob qhia txog kev siv zog.
- Tsheb kauj vab lossis tsheb kauj vab ntau . Ib qho ntawm cov kev no koj tuaj yeem siv thaum lub sijhawm twg los tau ntawm lub xyoo. Nws ntseeg tau tias qhov khoom ntawd zoo tagnrho rau cov neeg uas muaj hom duab "pear", thiab cov teeb meem tseem ceeb nrog lub plab thiab pob tw. Xwb, yog tias koj yog "kua" thiab koj qhov teeb meem yog lub plab, cov nyhuv yuav tsis yoojyim, tab sis nws yuav ua haujlwm. Ntsuas pedals no kuj pom zoo kom accelerating, ces maj mam tsawg kawg yog 30 feeb 4-5 zaug ib lub lim tiam (rau cov txiaj ntsim tau sai).
- Cov kauj ruam aerobics, stepper, khiav ntawm tus ntaiv . Ntawm chav kawm, nws yog qhov zoo tshaj plaws mus rau lub club peb zaug ib lub lim tiam rau kev cob qhia ntawm tus kauj ruam, qhov no yuav muab tau zoo heev, vim hais tias koj yuav tau nrhiav ib tus kws qhia haujlwm. Yog hais tias tsis muaj sij hawm, koj tuaj yeem yuav ib lub tsev hauv tsev simulateator los yog cia li khiav mus rau 15-20 feeb ib hnub twg nce ntaiv. Tsis tas li ntawd, koj tuaj yeem ua raws li kev cob qhia tom tsev hauv kev cob qhia video, nthuav tawm hauv qab tsab xov xwm.
Tej zaum qhov kev cob qhia tshaj plaws thaum sawv ntxov cardio yog dhia hlua, vim txhua yam koj xav tau yog 30 feeb ntawm lub sijhawm thiab, qhov tseeb, txoj hlua. Ntawm chav kawm, ib zaug koj dhia ib nrab ib teev koj ua tsis tau, pib nrog kev cob qhia rau 5-7 feeb nrog kev cuam tshuam. Hloov cov txheej txheem, tig lub suab seev nrov thiab nco ntsoov khau ntaub.