txheem
Kev kawm txog hlab plawv yog cov kev tawm dag zog uas ua rau koj lub plawv dhia siab thiab nce ntshav mus thoob plaws lub cev (los ntawm Lus Askiv. mob plawv - hlab plawv).
Txhawm rau ua cov cardio cov haujlwm xws li hauv kev ntaus kis las hauv chaw ntaus kis las (lub tsheb kauj vab, tsheb kauj vab, ellipsoid), thiab hauv tsev yam tsis muaj khoom ntxiv. Peb muab rau koj xaiv tshwj xeeb hauv cardio thiab ua tiav daim phiaj cardio workouts hauv tsev rau qhov poob phaus thiab hlawv cov calories.
Cov ntaub ntawv dav dav ntawm cardio workouts hauv tsev
Rau qee qhov kev kawm cardio yog qhov kev nyiam ua yav dhau los, rau lwm tus, ntawm qhov tsis sib xws, kev mob siab rau tiag tiag thiab kev lom zem. Tab sis tsis muaj teeb meem li cas koj muaj kev cuam tshuam cov tshuaj tiv thaiv cardio, lawv yog ib qho ntawm cov khoom tseem ceeb ntawm kev nyab xeeb. Nco ntsoov muaj cov kev tawm dag zog hauv koj txoj kev npaj, txawm hais tias koj tau ua tsis tau zoo los yog koj yog tus pib. Yog tias muaj peev xwm tuaj tos kom tau txais ib qho khoom tsim nyog, tom qab ntawv cardio kev tawm haujlwm yuav muaj rau txhua tus neeg.
7 qhov loj tshaj plaws hais txog kev kawm txog cov hlab plawv
Vim li cas koj xav tau cov tshuaj cardio ua?
Ua ntej tsiv mus rau kev tawm dag zog hauv tsev, cia peb nco qab ib zaug ntxiv vim li cas koj thiaj xav tau kev tawm dag zog aerobic:
- Txhim kho ntawm cov hlab plawv vim cov kev tawm dag zog ntawm cov leeg plawv
- Hlawv calories thiab ua rau cov nqaij leeg nce ntxiv
- Kev tsim tawm ntawm kev ua siab ntev
- Tso cov kev xav tsis zoo, txo qhov kev pheej hmoo ntawm kev ntxhov siab
- Ua sai ntawm cov txheej txheem kev zom zaub mov
- Txo cov teeb meem ntshav qab zib los ntawm kev txo qis rhiab rau kev hloov pauv hauv cov ntshav qab zib cov ntshav
- Txhim kho txoj haujlwm ua haujlwm ntawm txoj hlab pa
- Ua kom pob txha ceev
Tsis tas li ntawd, kev kawm txog cardio muaj txiaj ntsig muab lub zog rau tag nrho ib hnub, koj yuav hnov zoo siab thiab muaj lub zog tag nrho. Yog lawm, yog tias nws tsis yog qhov kev ua si tsis hnyav, uas tau tua ntawm qhov txwv ntawm koj lub peev xwm. Hauv qhov no, ntawm qhov tsis sib xws, muaj peev xwm tsis muaj zog thiab nkees.
Cov kev cai thiab cov yam ntxwv ntawm kev ua haujlwm hauv cardio:
- Txhua zaus yuav tsum ua qoj ib ce hauv tsev hauv khau ntaub. Tsis liab ris, tsis yog hauv nkawm thom khwm, tsis yog khau, xws li hauv khau ntaub. Ua haujlwm yam tsis muaj khau rau cov teeb meem sib koom tes thiab kev raug mob.
- Txog qhov ntsuas ntsuas cov calories uas raug hlawv thaum lub sijhawm tshuaj xyuas cardio nws yog qhov zoo dua los siv lub plawv ntsuas lossis lub ntsej muag muaj zog. Qhov nruab nrab 30-feeb cardio workout siab siv kub hnyiab 300-400 calories. Nruab nrab nruab nrab: 250-350 calories. Tsawg siv zog: 200 txog 250 kcal.
- Thaum lub sijhawm ua haujlwm ntawm lub cardio ua kom koj lub plawv dhia hauv 130-150 BPM. Qhov no yog qhov ntau zoo rau kev ua kom muaj txiaj ntsig zoo thiab muaj kev nyab xeeb rau lub siab thiab ua rau kub hnyiab zoo. Yog tias koj tsis muaj lub ntsuas lub plawv dhia, koj tuaj yeem ncua ncua 15 feeb thiab ntsuas koj lub mem tes (lossis thaum lub sijhawm tawg ntawm cov khoom).
- Yog tias koj muaj teeb meem nrog cov leeg ntshav tsis huv, koj tuaj yeem siv cov thom khwm nias lossis thom khwm, uas tiv thaiv cov leeg ntawm kev hla dhau thiab raug mob. Tab sis qhov poob siab jumps zoo tshaj plaws zam.
- Ntau npaum li cas ua tau los ua cov tshuaj cardio nyob rau hauv hom luv. Piv txwv li, 30 seconds ntawm kev ua haujlwm hnyav thiab 15 vib nas this so (los yog kev xaiv nrov TABATA kev kawm: 20 vib nas this / 10 vib nas this - ntau ntxiv rau ntawm no hauv qab)Cov. Qhov no yuav pab kom hlawv cov calories ntau, ua kom tsis txhob muaj qhov nqaij leeg, poob hauv cov txheej txheem poob phaus thiab yuav ua rau muaj kev qhia ua haujlwm kom muaj txiaj ntsig hauv cov sijhawm tsawg.
- Kev ua qoj ib ce rau cov poj niam thiab cov txiv neej zoo ib yam, thiab txoj hauv kev rau kev qhia aerobic tsis txawv. Tsuas yog tias txoj kev ua kom muaj lub cev rau txiv neej feem ntau siab dua.
- Nco ntsoov pib cardio workout nyob hauv tsev nrog sov thiab xaus nrog ib hitch. Saib peb cov kev xaiv npaj tau sov ua ntej ua si thiab ncab tom qab qoj ib ce.
- Yog tias koj xav poob phaus, tsis txhob hnov qab txog cov khoom noj, uas yog qhov tseem ceeb rau kev rog rog. Txawm tias muaj kev tawm dag zog tas li tsis muaj zaub mov poob ceeb thawj ua tsis tau.
Cov khoom noj kom tsim nyog rau kev poob phaus: yuav ua li cas pib ib kauj ruam
Zoo, tam sim no mus rau ntu tseem ceeb ntawm cov lus no: cardio ce rau qib sib txawv. Nyeem ntxiv txog muaj pes tsawg zaus hauv ib lub lis piam, ua cov kab xaj cardio nyeem hauv qab no.
Cov kev qoj ib ce Cardio tau nthuav tawm hauv GIF cov animation uas pab koj kom nkag siab meej meej tias koj tsav tsheb. Tom qab cov duab muaj ib qho qauv ntawm cov ntawv qhia npaj rau 25-30 feeb. Koj tuaj yeem hloov qhov ntev thiab kev siv ntawm cardio workout tom tsev, txo qis lossis nce tus lej.
's tsawg cuam tshuam cardio ce rau pib tshiab yam tsis dhia
Qhov no sau cov kab qoj ib ce hauv tsev kom haum rau cov neeg pib thiab cov neeg uas zam kev dhia, piv txwv li, vim muaj teeb meem nrog cov pob qij txha lossis cov leeg ntshav. Txawm hais tias tsis tau dhia tawm, cov kev tawm dag zog ntawm cardio yuav pab koj kom tsa lub plawv dhia thiab kom ua qhov kev ua haujlwm zoo rau cardio.
Tsaug rau gifs youtube channel Mfit!
1. Kev ua haujlwm ntawm txhais tes thiab taw
2. Taug kev zahlest Shin
3. Nyo tog hauv caug rau hauv siab
4. Cov Kws Ntaus Hluav Taws
5. Lub hauv caug
6. Nyo lub hauv caug + lunge rov qab
7. Ntsig Nruab Nrab
8. Kev Ntaus Pob Ncaws
9. Ncaws mus rau sab nrog kov
10. Ntaus rau pem hauv ntej thiab nraub qaum nrog txhais taw rov qab
11. Burpee muaj kev cuam tshuam tsawg
12. Taug kev hauv lub bar
13. Tsa ceg nyob hauv txoj siv sia
Npaj cov phiajcim cardio rau cov pib tshiab 25 feeb
Tag nrho cov kev tawm dag zog tau muab rau hauv lub rooj:
| Hloov 1 (rov ua hauv 2 laps) | Hloov 2 (rov ua kab ncig 2) | Hloov 3 (rov ua hauv 2 laps) |
|---|---|---|
| 1. Taug kev zahlest Shin | 1. Kev ua haujlwm ntawm txhais tes thiab taw | 1. Cov Kws Ntaus Hluav Taws |
| 2. Nyo tog hauv caug rau hauv siab | 2. Lub hauv caug | 2. Ncaws sab nraud thiab nraub qaum |
| 3. Kev Ntaus Pob Ncaws | 3. Ncaws mus rau sab nrog kov | 3. Taug kev hauv lub bar |
| 4. Tsa ceg nyob hauv txoj siv sia | 4. Burpee muaj kev cuam tshuam tsawg | 4. Ntsig Nruab Nrab |
| So 1 feeb | So 1 feeb | So 1 feeb |
Rov ua dua ib ce 30 vib nas this, ces 15 vib nas this soCov. Ib puag ncig rov qab ua dua 2 leegCov. Nruab nrab ntawm lub puag ncig so 1 feebCov. Yog tias koj xav hloov lub sijhawm ua haujlwm, koj tuaj yeem hloov kho cov lej thiab sijhawm ntawm kev qoj ib ce.
ce Sprinter, hauv caug nce, Ncaws toj thiab Ncaws tau sab nraud thiab rov qab hauv thawj round ua rau ntawm ib txhais ceg, hauv kab thib ob nyob rau lwm qhov.
Koj tuaj yeem pib ua 15 feeb nyob rau ib hnub (los ntawm tsuas yog 2 puag ncig), maj mam nce cov sijhawm ntawm cardio workout.
Cardio ce rau qib nruab nrab
Cov kev tawm dag zog (cardio-ce) yuav tau ntsib kev ua haujlwm hauv lossis cov uas yooj yim zam lub plawv thiab dhia.
1. Khiav nrog Shin zahlest
2. Ua haujlwm nrog lub hauv caug siab nqa
3. Tsoo nce tes thiab ceg
4. Txiab Txiab
5. Dhia sab rau sab
6. Lateral plyometric pw
7. Zaws nrog rub caj npab
8. Dhia rau lub qhov dav dav
9. Zaum nrog dhia
10. Kab rov tav Jogging
11. Dhia hlua khi los ntawm nce ceg
12. Kov txhais ko taw hauv qab pluaj
13. Khiav ntawm ib sab mus rau sab
Npaj ua cov haujlwm cardio rau qib nrab rau 25 feeb
Tag nrho cov kev tawm dag zog tau muab rau hauv qab no. Kev qoj ib ce tawm ntawm qib pib, kom koj muaj peev xwm ua pa thiab txhawb nqa kev qhia txij thaum pib mus txog thaum kawg.
| Hloov 1 (rov ua hauv 2 laps) | Hloov 2 (rov ua kab ncig 2) |
|---|---|
| 1. Tsoo nce tes thiab ceg | 1. Dhia rau lub qhov dav dav |
| 2. Khiav ntawm ib sab mus rau sab | 2. Cov Kws Ntaus Hluav Taws |
| 3. Zaum nrog dhia | 3. Lateral plyometric pw |
| 4. Kev Ntaus Pob Ncaws | 4. Txiab Txiab |
| 5. Dhia hlua khi los ntawm nce ceg | 5. Taug kev hauv lub bar |
| 6. Kov txhais ko taw hauv qab pluaj | 6. Ua haujlwm nrog lub hauv caug siab nqa |
| 7. Khiav nrog Shin zahlest | 7. Ncaws sab nraud thiab nraub qaum |
| So 1 feeb | So 1 feeb |
Rov ua dua ib ce 30 vib nas this, ces 15 vib nas this soCov. Ib puag ncig rov qab ua dua 2 leegCov. Nruab nrab ntawm lub puag ncig so 1 feebCov. Yog tias koj xav hloov lub sijhawm ua haujlwm, koj tuaj yeem hloov kho cov lej thiab sijhawm ntawm kev qoj ib ce.
ce Plyometric sab hauv tsev so thiab Ncaws tau sab nraud thiab rov qab hauv thawj round ua rau ntawm ib txhais ceg, hauv kab thib ob nyob rau lwm qhov.
Kev tawm tsam Cardio rau qib siab siab
Yog tias koj tsis xaiv qhov kev xaiv ua rau cardio workout rau qib nruab nrab, koj tuaj yeem ua ntxiv cuam tshuam koj txoj haujlwm. Xim: cov kev tawm dag zog hauv qab no yog tsim rau kev paub tsuas yog tsis muaj teebmeem kev noj qab haus huv.
1. Ua ciav 180 degrees
2. Dhia ntsws
3. Qhov dhia
4. Dhia lub hnub qub
5. Ntaus plhaub
6. Sumo zaum-sawv nrog dhia
7. Peb
8. Thawb mov + ncaws pob taw
9. Pob Ntseg
10. Dhia rau hauv qhov bar
11. Ntsia dhia hauv pluaj
Npaj ua cov haujlwm cardio rau qib nrab rau 30 feeb
Tag nrho cov kev tawm dag zog tau muab rau hauv qab no. Qee qhov kev qoj ib ce tawm ntawm qhov nruab nrab kom muaj lub sijhawm los ua pa thiab txhawb nqa kev qhia txij thaum pib mus txog thaum kawg.
| Hloov 1 (rov ua hauv 2 laps) | Hloov 2 (rov ua kab ncig 2) |
|---|---|
| 1. Ua ciav 180 degrees | 1. Dhia ntsws |
| 2. Kab rov tav Jogging | 2. Ua haujlwm nrog lub hauv caug siab nqa |
| 3. Sumo zaum-sawv nrog dhia | 3. Thawb mov + ncaws pob taw |
| 4. Dhia rau hauv qhov bar | 4. Pob Ntseg |
| 5. Dhia sab rau sab | 5. Tsoo nce tes thiab ceg |
| 6. Peb | 6. Dhia lub hnub qub |
| So 1 feeb | So 1 feeb |
Rov ua dua ib ce li 40 vib nas this, ces 20 vib nas this soCov. Ib puag ncig rov qab ua dua 2 leegCov. Nruab nrab ntawm lub puag ncig so 1 feebCov. Yog tias koj xav hloov lub sijhawm ua haujlwm, koj tuaj yeem hloov kho cov lej thiab sijhawm ntawm kev qoj ib ce.
TABATA: 10 qhov kev npaj tau ua nrog
Cardio workout ntawm txoj kev hauv tsev TABATA
TABATA kev cob qhia yog muaj qhov sib txawv ntawm cov cardio workout, hauv qhov kev sib tshuam ntawm cov khoom sib txuas uas muaj ntau qhov kev ncua luv. Cardio workout TABATA txoj kev koom nrog cov qauv hauv qab no: Kev qoj ib ce 20 feeb, so 10 vib nas this, txhua qhov kev qoj ib ce ua 8 txuas ntawm cov kev qoj ib ce 1 feeb, TABATA-ib puag ncig ntev li 4 feeb.
Nyeem ntxiv txog TABATA kev cob qhia
Peb muab koj 2 txoj kev xaiv TABATA workout nyob hauv tsev: rau kev kawm nruab nrab thiab qib siab. Feem ntau ib qho TABATA-workout suav nrog 8 ce, qhov no, zaj lus qhia kav ntev txog 40 feeb, tab sis nws kuj yuav muaj lwm txoj hauv kev ntawm koj qhov kev txiav txim. Rau cov pib tshiab nws zoo dua tsis txhob xyaum TABATA cov kev tawm dag zog, thiab xaiv txoj kev npaj kawm uas tau thov ua saum toj no.
Cov txheej txheem yog khiav cardio workout nyob hauv tsev ntawm TABATA raws tu qauv:
- Hauv TABATA cov kev tawm haujlwm suav nrog 8 ce
- Ib ce muaj zog ua tiav 8 cov kev qhia
- Txhua txoj hauv kev koom nrog 20 feeb ntawm kev ua haujlwm thiab 10 vib nas this so
- Ib ce yog ua rau 4 feeb
- Ntawm cov sijhawm so li 1-1,5 feeb
- Lub sijhawm tag nrho ntawm daim cardio workout TABATA raws tu qauv yog 8 rounds yog 40-45 feeb
Npaj rau TABATA timers koj tuaj yeem rub tawm mus rau koj lub xov tooj ntawm tes pub dawb, saib hauv kev thov kev ua lag luam ntawm koj lub cuab yeej (Lub Sijhawm Timer)Cov. Los yog tig rau ntawm kev yees duab ua tiav nrog lub sijhawm thiab suab paj nruag, piv txwv:
TABATA-kev cob qhia rau theem nrab hauv tsev
Cov kev tawm dag zog uas yog kev cob qhia cardio:
- Khiav nrog Shin zahlest
- Zaum nrog dhia
- Lub hauv caug
- Dhia hlua hauv pluaj los ntawm nce ceg
- Lateral plyometric pw
- Jumps qaws caj npab thiab sab ceg
- Kov ko taw nyob tom qab pluaj
- Dhia sab rau sab
Ib ce muaj zog tus "hauv caug tuaj" thiab “Tom qab teeb plyometric” ua 4 pawg, thawj zaug ib sab, tom qab ntawd lwm qhov.
Tus txheej txheem tua:
- Txhua qhov kev tawm dag zog tau ua raws li cov txheej txheem: 20 lub sijhawm ua haujlwm thiab 10 vib nas this so (qhov no yog ib qho kev qhia)
- Txhua qhov kev tawm dag zog tau ua hauv 8 txoj hauv kev, thiab tom qab ntawd hloov mus rau kev tawm dag zog ua ntej.
- Ntawm cov sijhawm so 1-1,5 feeb
- Kev kawm dav dav dav: 40-45 feeb
Piv txwv li, ua ntej nqa tawm "Khiav nrog zahlest Shin" 8 kev ua raws li tus txheej txheem ntawm 20/10 vib nas this, ib feeb so thiab tsiv mus tus "dhia Squats", uas tseem rov qab ua dua 8 txoj hauv kev, thiab lwm yam.
TABATA yog kev kawm siab tom tsev
Cov kev tawm dag zog uas yog kev cob qhia cardio:
- Dhia ntsws
- Khiav nrog lub hauv caug siab nqa
- burpee ua
- Dhia rau hauv dav khwj ywb
- Kab rov tav Jogging
- Sumo zaum tsawv nrog dhia
- Txiab
- Dhia 180 degrees
Tus txheej txheem tua:
- Txhua qhov kev tawm dag zog tau ua raws li cov txheej txheem: 20 lub sijhawm ua haujlwm thiab 10 vib nas this so (qhov no yog ib qho kev qhia)
- Txhua qhov kev tawm dag zog tau ua hauv 8 txoj hauv kev, thiab tom qab ntawd hloov mus rau kev tawm dag zog ua ntej.
- Ntawm cov sijhawm so 1-1,5 feeb
- Kev kawm dav dav dav: 40-45 feeb
Piv txwv, thawj zaug nqa tawm ntawm "Dhia ntsws" 8 kev ua raws li tus txheej txheem ntawm 20/10 vib nas this, ib feeb so thiab tsiv mus "Khiav nrog lub hauv caug siab nqa", uas tseem rov qab ua dua 8 txoj hauv kev, thiab lwm yam.
Dab tsi ntxiv yog qhov tseem ceeb kom paub txog ceio hauv tsev
Pes tsawg zaus hauv ib lub lis piam koj yuav tsum ua kev cob qhia cardio?
1. Koj xav kom poob phaus:
- Yog tias koj npaj siab los hloov lub zog thiab kev cob qhia cardio rau hnub sib txawv, tom qab ntawd ua cardio rau 30-45 feeb 2-3 zaug hauv ib lub lim tiam.
- Yog tias koj npaj yuav siv tes taw hnyav li thiab cardio workout hauv ib hnub, tom qab ntawd ua cardio 15-30 feeb 3-4 zaug hauv ib lub lis piam.
2. Koj tsuas yog xav kom ua kom zoo nkauj lossis ua haujlwm ntawm cov leeg nqaij:
- Yog tias koj npaj siab los hloov lub zog thiab kev cob qhia cardio rau hnub sib txawv, tom qab ntawd ua cardio rau 40-50 feeb 1 ib lim tiam.
- Yog tias koj npaj yuav siv tes taw hnyav li thiab cardio workout hauv ib hnub, tom qab ntawd ua cardio rau 20-30 feeb 2 zaug hauv ib lub lis piam.
Thaum ua cov kev qhia cardio: ua ntej lossis tom qab kev hnyav dua?
Yog tias koj tab tom ua kev siv zog ua kom hnyav nrog rau hnyav rau cov leeg loj hlob, ces ua cardio tom qab kev cob qhia lub zog.
Yog koj tab tom xyaum ua kom muaj zog nrog rau qhov hnyav rau cov leeg nqaij, cov txiaj ntsig tseem ceeb ntawm thaum ua qhov kev qoj ib ce, tsis yog. Tsom koj noj qab haus huv. Yog tias, tom qab cardio koj nyuaj rau kev sim ua haujlwm tag nrho, tom qab ntawd pib koj cov haujlwm nrog kev tawm dag zog. Hloov siab, yog tias koj tsis muaj lub zog rau cardio tom qab ua zog tawm dag zog, tom qab ntawd pib koj kev qhia ua ib qho kev tawm dag zog cardio.
Lwm tus neeg koj tuaj yeem koom nrog hauv kev cob qhia cardio tom tsev li cas?
Tab sis yog tias ib txwm cardio ce hauv tsev uas koj xav tias yog kev dhuav lossis tsis yog txoj haujlwm txoj cai, koj tuaj yeem xaiv lwm yam kev ua ub no rau kev tsim kho cov hlab plawv:
1. Simulators. Koj tuaj yeem muas lub tsev treadmill, lub voj voog sawv, elliptical, tsheb kauj vab, thiab tom qab ntawd cov lus nug ntawm kev xaiv cardio yuav ploj ntawm nws tus kheej.
2. Nqis aerobics. Nrog rau hom cardio no zoo li kauj ruam aerobics koj yuav tsis tau dhuav, thiab lub nra ntawm lub hauv caug thaum ua cov kauj ruam aerobics yog qis dua thaum dhia. Nyeem ntxiv txog nws: Nqa aerobics: siv thiab ua haujlwm.
3. Taug kev nce taw ntaiv. Yog tias koj nyob hauv ib lub tsev apartment, taug kev ntawm cov ntaiv tuaj yeem yuav zoo heev rau tsa koj lub plawv dhia, hlawv cov calories thiab txhim kho cov teeb meem thaj chaw ntawm taw.
4. Dhia hlua. Lwm txoj kev dhuav aerobic yog kev dhia hlua. Nyeem ntxiv txog kab lus no: Ntaus hlua.
5. Cov chav kawm npaj ua video. Yog tias koj nyiam muaj nyob rau hauv cov ntawv kawm ua tiav video, saib ntawm ib qho ntawm peb cov ntawv sau:
- 14 cardio workouts los ntawm FitnessBlender rau cov pib tshiab yam tsis dhia
- 20 TABATA kev kawm nyob rau hauv Lavxias lus los ntawm FitnessoManiya
- Top 20 kev mob plawv rau lub cev poob hauv youtube channel Popsugar
- 10 cardio workouts tsis muaj dhia thiab khiav los ntawm Ekaterina Kononova
Peb tau sim hauv tsab xov xwm no los sau rau koj tag nrho cov kev xaiv ua tau rau cardio workouts nyob hauv tsev. Koj yuav yeej ib txwm muaj peev xwm ua kom zoo ntawm cov chav kawm kom haum koj cov yam ntxwv los ntawm kev hloov qhov ntev ntawm kev ncig, sij hawm so thiab teeb ntawm kev siv cov cardio.
Rau cov pib tshiab, yuag, ua kom tiav, Cardio workout