Khiav yog qhov kev yoojyim thiab kev ncaj ncees hauv kev ua si, uas yuav pab tiv tau lub cev nyhav tshaj, ntxiv dag zog rau kev noj qab haus huv, ua haujlwm tawm ntawm lub cev thiab ua kom zoo dua qub. Qhov no tsuas yog ib daim ntawv teev me me ntawm cov txiaj ntsim kev pab cuam uas koj tuaj yeem tau txais los ntawm kev sib tw. Nws yog ib qho tseem ceeb uas yuav tsum tsim kom muaj cov caij nyoog tshiab rau cov tub ntxhais kawm tshiab, vim tias ntau ntau yuav ua rau lub siab xav ua kom ib ce muaj zog. Nws muaj ob peb yam kev pom zoo uas yuav ua rau kev cob qhia zoo li ua tau. Nco ntsoov tias yog tias koj lub hom phiaj yog qhov poob phaus, nws tseem ceeb tsis yog los khiav, tab sis kuj yuav tsum noj txoj cai.
Cov lus pom zoo rau kev teem sij hawm rau kev khiav hauj lwm
Cov neeg khiav dej num thaum sawv ntxov, qhia tseeb tias qhov no yog qhov zoo tshaj plaws xaiv tsa thiab sawv nyob twj ywm. Ua tsaug rau qhov no, thaum nruab hnub nws yooj yim ua kom tiav lawv cov dej num, ua kom muaj zog dua. Tsis tas li ntawd, thaum sawv ntxov qoj ib ce zoo dua, vim hais tias lub cev tsis nkees thiab npaj mus ua haujlwm. Thaum xub thawj, yeej yuav muaj lub siab xav tso tseg txoj kev kawm, tab sis qhov no tseem ceeb heev, vim nws yuav siv sij hawm los tsim tus cwj pwm. Yog vim li no nws tseem ceeb kom muaj qhov zoo tshaj plaws kev txhawb siab uas yuav ua rau koj sawv hauv qhov sawv ntxov thiab mus rau txoj kev khiav. Nws raug pom zoo kom hloov txoj kev npav xwm yeem kom tsis tas li ntawd qhov kev ua hauj lwm tib yam tsis tho kev.
Cov tswv yim rau kev khiav thaum sawv ntxov rau cov pib tshiab:
- Thawj qhov uas koj xav tau yog los teeb tsa lub hom phiaj rau koj tus kheej, piv txwv li, koj xav khiav 4 km ib hnub twg thiab ua tiav li ntawm 7-8 lub lim tiam. Qhov no yuav ua raws li kev txhawb ntxiv kom tsis txhob tsum.
- Koj mus tsis tau rau ib qho kev dhia tom qab waking, vim hais tias cov nqaij ntshiv tsis tau npaj rau lub nra. Ntawm qhov tseem ceeb yog sov so, uas yog txaus siv sijhawm 5-10 feeb. Txiav pob luj taws thiab ceg nqaij, ua kev sib tw, viav vias thiab zaum ob.
- Ua ib daim ntawv teev cov sij hawm poob rau qhov poob phaus, nws yog qhov tseem ceeb uas yuav tau xav txog tias cov neeg pib tshiab tsis pub khiav ntev ntev. Nws yog ib qho tseem ceeb rau kev hloov khiav thiab taug kev , thiab tseem xaiv qhov kev haum xeeb.
- Ntawm thawj qhov kev cob qhia, koj tsis tas yuav siv zog khiav 10 km thiab nws zoo tshaj plaws pib ntawm 1-1,5 km.
- Lub thauj yuav tsum maj mam nce ntxiv kom pom tau tias qhov kev kawm nce qib. Ntawm no tsuas yog mus rau hauv tus account txoj cai - koj tuaj yeem tsis nce lub sijhawm txhua lub lim tiam los ntawm ntau tshaj 10%. Yog tias koj tsis ua raws li kev pom zoo no, ces qhov kev pheej hmoo ntawm kev raug mob nce ntxiv.
- Thaum twg thaum thawj ob txoj kev ua haujlwm muaj qhov mob lossis tsis xis nyob, ces nws tsim nyog noj ib so. Yog tias qhov mob tsis dhau, ces koj yuav tsum mus cuag kws kho mob. Mloog koj lub cev, uas yuav qhia rau koj paub txog kev hloov dab tsi.
- Nws yog ib qho tseem ceeb uas yuav tsum xaiv txoj cai pace, yog li qhov zoo tagnrho yog qhov kev xaiv thaum koj tuaj yeem hais tau zoo thaum sib tw, tsis txhawm chim.
- Ua kom raws li lub sijhawm kawm tiav thaum sawv ntxov, nws raug nquahu kom siv ntau yam khoom siv thiab daim ntawv sau npe uas yuav cia koj tswj lub sijhawm thiab kev mob plab. Tseem nws yuav ua tau kom xub tsim ib txoj kev thiab mloog cov suab paj nruag, uas yuav yog ib hom stimulus.
- Thaum lub sij hawm khiav nws tseem ceeb heev kom haus dej kom ntau kom txo tau qhov lub cev qhuav dej. Nws yog qhov zoo tshaj plaws rau ib ntu ob zaug me me thiab tsis txhob tos kom txog thaum muaj kev nqhis dej.
- Yog tias koj khiav txhua hnub yog tho txawv, mam li ua qhov kev lom zem no nrog lwm cov kev qhia aerobic, piv txwv li, nrog caij luv thij, dhia hlua, thiab lwm yam.
Cov lus pom zoo no, nrog rau lub sijhawm teem rau kev pib rau thaum sawv ntxov, koj tuaj yeem siv cov ntaiv no thiab ua tiav cov ntsiab lus. Tom qab cov nqaij ntshiv, cov hlab ntsws thiab cov hlab plawv ua haujlwm tau siv kom ncav tsis tu ncua, koj tuaj yeem ua rau lub sijhawm kawm ntxiv.