Cardio kev cob qhia nyob tom tsev yog ib txoj kev zoo los ua kom yuag tshaj plaws thiab ua tau zoo, tsim kom muaj kev ruaj siab, ua rau cov leeg muaj zog, ua kom lub cev thiab tag nrho qhov no - dawb! Qhov zoo tshaj plaws qab ntxiag yog tias kev kawm cardio nws tsis tsim nyog yuav kim simulators thiab lwm yam khoom siv. Nws yog qhov ua tau thiab ua kom zoo dua, uas koj tsis tau xav siv kom zoo.
Cardio qoj ib ce nyob tom tsev
Cardio qoj ib ce nyob hauv tsev tsis zoo nkauj rau lawv txoj kev ua haujlwm siab, tab sis kuj vim tias lawv muaj ntau hom neeg. Koj tuaj yeem muab koj lub cev rau qhov tsim nyog, thaum tsis bored nrog monotony thiab monotony!
Li ntawd, cardio tsev muaj xws li cov hauv qab no:
- khiav nce ntaiv (ua haujlwm tsawg kawg yog 10 feeb, nqes mus rau hauv lub elevator);
- Dhia dhau ntawm qhov ntev ntawm ob ceg, sim kov yeej qhov siab tshaj plaws (tsis pub tsawg tshaj 5-7 feeb ua ke thiab ib txwm - hauv khau ntaub);
- khiav hauv qhov chaw nrog lub siab kub siab (tsawg kawg 10 feeb ntawm kev sib zog sib npaug);
- ua rau ib qho kev siv phom sij rau pem hauv ntej. Hloov koj ob txhais ceg hauv kev dhia. Rov qab ua li 5 feeb.
Xws li cardio zaug yuav tsum tau ua nyob rau ntawm qhov siab, ua tsaug rau qhov cov nyhuv yam xav ua tiav - muaj qhov cua ntawm lub ntsws, kev txhim kho ntawm lub plawv thiab roj hlawv.
Interval cardio
Qhov kev cob qhia cardio zoo tshaj plaws rau qhov hnyav poob yog, tau kawg, kev cob qhia caij nyoog. Tus essence ntawm nws yog tias koj mus ntawm ib hom cardio-load rau lwm, thaum tshuav tawm tsis muaj sij hawm rau respite.
Ib qho zoo heev variant ntawm kev cob qhia cardio interval:
- Pib nrog, ceev ceev, dhia 2 feeb los ntawm txoj hlua, thiab tsis rau ob txhais ceg, thiab dhia ntawm txhua ceg.
- Ua jumps ntawm ib sab mus rau sab, thaum sim ua kom sai li sai tau. Tsis tas li ntawm ob feeb.
- Ua tus jumps rau pem hauv ntej-rov qab, thawb ib los yog lwm ceg. Rov qab 12 zaug.
- Rov ua dua, dhia dhau hlua li 2 feeb ntawm kev ceev ceev.
- Ua raws li cov lus piav saum toj no nrog kev hloov ntawm ob txhais ceg hauv kev dhia mus rau 2 feeb.
- Sawv ntsug ncaj nraim, koj ob txhais tes yog ntawm qhov nqes. Hauv dhia, kis koj ob txhais ceg mus rau lub dav ntawm koj lub xub pwg, kis koj ob sab caj npab los rau sab. Lwm dhia rov qab mus rau qhov chaw pib. Rov ua 20 zaug.
- Rov dhia dhia mus txog hlua rau 2 feeb thaum ceev ceev.
Cheerful, cheerful suab paj nruag yuav pab koj mus stray ntawm lub atherosclerosis. Yog tias koj rov xyaum ua txoj haujlwm no 3 zaug ib lub lim tiam, koj yuav pom tias koj tau poob phaus 15-20 hnub!