Tswv yim yuav ua li cas khiav, rau tshem tawm plab rog thiab poob phaus

Leej twg uas tau puas tau xav txog poob phaus, xav nyob rau hauv yuav ua li cas khiav, rau tshem tawm plab rog. Raws li peb paub, qhov no yog ib feem ntawm lub cev rau ntau qhov teeb meem cheeb tsam, uas yog heev yooj yim mus ntxuav. Tej kws muaj txuj yuav qhia rau koj tias yog tsis muaj khoom noj uas yuav tsum tau sib tw nrog lub khiav kev ua tau zoo. Peb pom zoo nrog rau qhov no thiab ntau cov poj niam uas tau soj ntsuam kuaj nyob rau hauv kuv tus kheej no txoj kev uas yuav poob ceeb thawj. Txoj kev zoo nkauj ntawm running yog hais tias nws yuav pab tau coj nyob rau hauv daim ntawv ntawm lub plab mog thiab ob txhais ceg, thiab kuj ua rau yus laus tag nrho lub cev. Yog li ntawd, yog tias koj xav kom tau tuav ntawm ib tug zoo meej xovxwm thiab tsis mloog nyuaj lub cev ua hauj lwm, koj cia li tau mus kawm yuav ua li cas khiav, rau tshem tawm plab rog.

khiav lub sij hawm

Qhov tseem ceeb tshaj plaws nyob rau hauv cov ntaub ntawv no - mus kawm yuav ua li cas nrog kom zoo. Qhov no txhais tau tias koj yuav tsum tau ib tug ntxiv tsim txom, tab sis li cas yuav muaj peev xwm ua rau koj lub cev. Ua ntej ntawm tag nrho cov, cov chav kawm yuav tsum tau pib maj mam, kom tsis txhob raug mob thiab noj qab haus huv tej teeb meem. Ua ntej kawm yuav ua li cas khiav, rau tshem tawm plab rog, koj yuav tsum to taub yuav ua li cas npaum li cas lub sij hawm yuav tsum tau muab rau no hom ntawm kev nyuaj siab. Pib nrog 2 los yog 3 lub sij hawm ib lub lim tiam rau 10 feeb. Yog hais tias koj pom tau tias nws nyuaj heev, ces lub sij hawm yuav raug txo los ntawm 2 lub sij hawm. Tom qab ob lub lis piam, koj yuav ua rau kom nws los ntawm 20 feem pua txhua lub lim tiam. Lub sij hawm yuav tuaj thiab koj yuav tau muab cov mus dhia twb rau 40 los yog 60 feeb, lub tseem ceeb tshaj plaws - saib rau lawv tus kheej noj qab haus huv. Tsis txhob ceeb yog koj nyob nraum tsis siv rau thaum xub thawj xav tias mob nyob rau hauv cov nqaij. Xws li ib tug mob yog dab tsi. Nyob rau hauv tas li ntawd, nws yog ib qho tseem ceeb los mus xaiv tus feem ntau pom qhov chaw rau kev cob qhia. Nws yog qhov zoo tshaj plaws xaiv huab cua ntshiab gym thiab tuaj tos ib tug deserted cheeb tsam.

Yuav ua li cas khiav, rau tshem tawm plab rog

Tam sim ntawd ua ntej mus rau lub loads lawv tus kheej yog qho tseem ceeb heev them sai sai mus warm-up. Qhov tseeb yog tias khiav tsis ua ntej ce tsis tshua zoo, vim hais tias tag nrho cov txheej txheem yuav tsum tau tibneeg hu tauj coob cia li sov li rau cov nqaij ntshiv. Uas yog vim li cas koj yuav tsum tau ua ib co lunges los yog zaum-sawv. Tsis tas li ntawd dhia hlua - qhov no yog dab tsi koj yuav tsum tshem tawm cov plab. Yog hais tias koj ua ib tug sedentary txoj kev ua neej thiab yog cov nyob deb ntawm lub ce, nws yog ib qho tseem ceeb rau maj mam pib. Nyob rau hauv thawj theem ntau dua tseem ceeb ceev taug kev, blending ntseeg nkaws mus rau hauv ib qho yooj yim mus dhia. Kws txawj pom zoo kom mus tas li saib xyuas lawv lub xeev ntawm kev noj qab nyob thiab kom xaiv qhov feem ntau tsim nyog rau koj khiav hom. Hais tias lub zog yog tsis khib, nws yog qhov zoo tshaj plaws los so kom txaus koj ob txhais tes, thiab txo lub ko taw mus rau lub pob taws. Heev tseem ceeb nkawm khau. Yog hais tias koj tuaj tos seeb nkawm khau, koj yuav tau nkees ntau sai sai thiab overloading cov nqaj qaum thiab pob qij txha, uas, ntawm chav kawm, tsis tsim nyog. Ris tsho kuj plays ib qho tseem ceeb luag hauj lwm nyob rau hauv lub chav kawm ntawv. Nws yuav tsum yooj yim thiab yooj yim, nyob rau hauv nws koj yuav tsum xav tias nyiam. Muaj ntau hnav ob peb Jackets thiab qhwv nyob rau hauv los zaj duab xis nyob rau hauv thiaj li yuav nce tawm hws. Txawm li cas los, cov kev yuav ua tau teeb meem rau koj kev noj qab nyob. Thaum lub sij hawm tag nrho khiav ntawm tus txheej txheem saib xyuas koj tus mob. Yog hais tias koj prick nyob rau hauv nws sab, los yog txog siav mob, nws yog ib qho zoo kom qeeb los yog txawm mus rau ib tug qeeb suab. Nyob rau hauv tas li ntawd, koj yuav khiav tsis tau rau ib tug tag nrho cov plab.

Los ntawm cov nram qab no cov cai no, koj yuav tau to taub yuav ua li cas khiav, rau tshem tawm plab rog. Tseem ceeb tshaj, nco ntsoov mus cuag tej yam tshwm sim sai li sai tau, nws yog tsim nyog xwb tsis nyuaj heev ua, tab sis kuj yuav noj txoj cai.