Hauv peb lub sij hawm, ntau zaus tshaj tsis tau, tib neeg yuav tsum ua hauj lwm los ntawm kev khiav thaum yav tsaus ntuj. Qhov no yog vim tsis muaj teeb meem ntawm kev rov ua haujlwm thaum ntxov thiab sijhawm ua haujlwm. Tab sis, yuav kom poob phaus, koj tuaj yeem koom ua ke thaum yav tsaus ntuj, tab sis nws tsis muaj tib yam nkaus li thaum sawv ntxov.
Cov Kev Pab ntawm Hmo Khiav
Hmo khiav thaum yav tsaus ntuj muaj kev zoo ntawm lub cev, tshwj xeeb tshaj yog rau cov neeg uas muaj kev ua haujlwm. Kev ua si thaum yav tsaus ntuj tso cai rau koj hlawv 500 kcal ib qho kev ua haujlwm thiab 50 kcal tom qab kev ua haujlwm thaum lub sijhawm rov ua haujlwm rau lub cev, uas yog qhov tseem ceeb heev yog tias koj siv sijhawm tsaus ntuj rau kev poob phaus. Qhov kev cob qhia no yuav pab kom muaj kev zoo siab tom qab ib hnub ua haujlwm, ua kom muaj kev xav txog kev xav, tshem tawm cov khoom poob qab zom zom hauv nruab hnub, muaj kev cuam tshuam rau cov kab mob hauv lub cev, ua rau lub cev zoo li qub, txhim kho kev pw tsaug zog.
Thaum npaj koj cov workouts, tsis txhob hloov koj cov chav kawm ntawv mus lig lig, khiav tsawg kawg 3-4 teev ua ntej pw kom lub cev yuav kho tau so, yog tias koj tuaj yeem tsim insomnia .
Cov cai ntawm kev khiav thaum yav tsaus ntuj
- Ua ntej yuav tsum khiav kom sov, nws tuaj yeem ua tau los ntawm kev ua ib qho yooj yim ntawm squats, slopes thiab swings nrog ob txhais ceg.
- Koj yuav tsum tsis txhob noj rau 1-1.5 xuab moos ua ntej yuav khiav, qhov no yuav ua rau koj tsis txaus siab thiab yuav tsis cia koj poob cov phaus ntxiv.
- Kev cob qhia yuav tsum kav ntev li 30-40 feeb. Yog tias koj tsuas
pib khiav, pib nrog 15 feeb thiab maj mam nce lub sij hawm ntawm jogging. - Thaum yav tsaus ntuj khiav rau kev loj hlob nyias kuj yoojyim yooj yim khiav thiab acceleration (kwv yees li ntawm 100 m ntawm acceleration rau txhua 400 m ntawm ntsiag to khiav).
- Tsis txhob khiav ntawm asphalt, qhov no yog qhov ua rau koj pob qij txha thiab txha caj qaum.
- Tom qab kev cob qhia tsis nres tam sim ntawd, taug kev mus kom txog thaum koj ua tsis taus pa thiab plab tsis muaj zog.
- Koj yuav tsum tsis txhob khiav txhua txhua hnub, rau lub cev qhov no yog qhov tsim nyog hnyav. Npaj 2-3 workouts ib lub lim tiam, los ntawm lawv koj yuav tau txais cov nyhuv thiab kev lom zem dua txhua hnub khiav.