Kev cob qhia Circuit Court hauv ib pab pawg (Circuit Training)

Kev cob qhia Circuit Court yog ib txoj hauv kev nrov tshaj plaws hauv kev ua si niaj hnub. Qhov no yog ib qho kev tawm dag zog uas tau teem sijhawm thiab ua raws sijhawm thiab ntawm qhov sib txawv ntawm lawv.

Qib nyuaj: Rau qib siab

Txawm hais tias koj tab tom siv kev cob qhia hauv Circuit Court los txhim kho koj txoj kev kawm tam sim no lossis kawm ib qho kev tawm dag zog tshiab, txoj kev no muaj ntau cov txiaj ntsig loj. Cia li pib nrog ib pab pawg neeg pib kom paub tseeb tias koj tab tom ua qhov kev tawm dag zog.

Kev cob qhia Circuit Court yog ib qho kev ua haujlwm zoo uas tawg mus rau hauv ntau lub koob nrog tib lub sijhawm ntawm kev tawm dag zog. Koj ua ib ce tom qab lwm qhov, feem ntau ntawm 90 thib ob ntu. Ib lub voj voog ua tiav yuav suav nrog kev tawm dag zog aerobic, ua kom cov leeg muaj zog, lossis ua ke ntawm ob qho tib si.

Kev cob qhia Circuit Court yog ib txoj hauv kev nrov tshaj plaws hauv kev ua si niaj hnub. Qhov no yog ib qho kev tawm dag zog uas tau teem sijhawm thiab ua raws sijhawm thiab ntawm qhov sib txawv ntawm lawv.

Yuav pib kev cob qhia Circuit Court li cas

Pom tseeb, rau cov pib tshiab, kev tawm dag zog yuav tsum luv dua nyob rau lub sijhawm, thiab lub sijhawm nruab nrab ntawm lawv yuav tsum ntev dua rau cov neeg ncaws pob paub. Thaum pib ntawm txoj kev loj hlob ntawm Circuit Court kev cob qhia, aerobic ce yuav yeej tshaj lub zog, raws li lawv yooj yim dua.

Yog tias kev cob qhia tshwm sim nrog ib pab pawg hauv lub gym, tag nrho cov simulators tsim nyog, raws li txoj cai, twb muaj lawm. Txhua yam koj yuav tsum nqa nrog koj yog cov khaub ncaws ncaws pob thiab khau.

Yog vim li cas thiaj pib Circuit Court Training

  1. Txawm hais tias koj lub hom phiaj kev qoj ib ce, nws tseem ceeb heev los txhim kho cov leeg nqaij. Thaum peb muaj hnub nyoog, lub cev poob cov leeg nqaij thiab pob txha. Ob peb feeb hauv ib lub lis piam mob siab rau kev ua ub ua no uas ntxiv dag zog rau koj txhais tes, ob txhais ceg, thiab cov leeg pob txha tuaj yeem ua rau koj muaj zog thiab pab tiv thaiv kab mob xws li pob txha.

  2. Kev tawm dag zog aerobic tsis tu ncua, xws li dhia hlua lossis khiav hauv qhov chaw, txhim kho cov ntshav ncig thiab ua kom koj lub plawv dhia ceev. Raws li qhov tshwm sim - poob phaus, txo kev pheej hmoo ntawm kab mob, txhim kho kev pw tsaug zog, thiab lwm yam.

  3. Yog tias koj tsis khoom thiab xav ua kom muaj zog thiab ua haujlwm aerobic kom txuag tau sijhawm, kev cob qhia circuit yog qhov kev tawm dag zog zoo tshaj plaws rau koj. Yog tias koj txaus siab rau pab pawg ua ub no, qhov chaw gym nrov yog qhov kev paub zoo tshaj plaws.

  4. Qhov kev tawm dag zog no tuaj yeem nthuav thiab lom zem. Thaum koj hloov pauv kev tawm dag zog tas li, koj lub hlwb tsis muaj sijhawm rau kev xav tsis zoo. Tsis tas li ntawd, koj tuaj yeem ua tus kheej kev cob qhia hauv Circuit Court los ntawm kev hloov lub cev qoj ib ce - cov kev xaiv tsis muaj qhov kawg.

Basic Circuit Court kev cob qhia

Muaj ntau yam kev cob qhia hauv Circuit Court tsim rau ntau hom kev sib tw thiab kev ua kis las. Raws li qhov piv txwv, peb muab ib qho ntawm cov kev pab cuam ntau tshaj plaws rau kev cob qhia cov neeg ncaws pob.

Txhawm rau khiav nrawm dua, koj yuav tsum txhim kho qhov ntev, lub zog, thiab lub zog. Nov yog ib daim ntawv teev cov kev cob qhia circuit uas xav tau los ua kom koj khiav ceev:

  • 4 khiav hauv 400m snatch ntawm kev sib tw ceev, so 2 feeb ntawm txhua qhov;
  • 20 nqa ib ceg;
  • khiav 800 meters ntawm kev sib tw ceev;
  • 20 squats ntawm ib ceg rau txhua ceg;
  • 8 kev sib tw hauv 200m snatch nrog ib feeb so hauv nruab nrab;
  • 20 kauj ruam nqa rau txhua ceg;
  • 8 haiv neeg rau 100 meters nrog 15-thib ob so ntawm lawv; pem hauv ntej dhia ntawm ib txhais ceg, nws yog ib qhov tsim nyog los kov yeej 25 meters;
  • khiav rau 6 feeb ntawm ib qho yooj yim pace;
  • 4 haiv neeg ntawm 400 meters nrog 2-feeb so ntawm lawv.

Hauv kev khiav mus ntev, kev ua siab ntev ntawm cov leeg yog tus yuam sij rau kev sib tw ua tiav. Cov kev cob qhia sib tham hauv Circuit Court yog kev sib xyaw ua ke ntawm lub zog thiab kev ua siab ntev uas yuav pab koj npaj kom zoo dua rau kev khiav marathon. Daim ntawv teev cov kev tawm dag zog uas pom zoo:

  • jogging rau 15 feeb;
  • 20 squat thiab deadlift ce;
  • 20 feeb;
  • 15 squats ntawm ib ceg rau txhua ceg;
  • 30 ntxiv dag zog;
  • khiav 800 meters ntawm kev sib tw ceev;
  • 20 nqa ib ceg;
  • 20 lub rooj zaum hauv lub rooj zaum;
  • 20 lunges nrog dumbbells ntawm txhua ceg;
  • 20 dos crunches;
  • khiav 800 meters ntawm kev sib tw ceev;
  • 20 squats;
  • khiav 1500 meters;
  • 15 feeb ntawm jogging.

Kev cob qhia Circuit Court cov kev pab cuam tsom rau kev ua siab ntev thiab cov leeg tsim kom muaj kev sib haum xeeb ntawm lub cev.

Cov lus pom zoo rau kev cob qhia circuit

  • Thaum twg tsim nyog kev cob qhia? - Cov cim qhia yog hypodynamia, tsis muaj cov leeg nqaij thiab kev ua siab ntev.
  • Contraindications - Kev cob qhia Circuit Court yog contraindicated nyob rau hauv cov ntaub ntawv ntawm kev raug mob thiab cov teeb meem tseem ceeb ntawm musculoskeletal zog.

Txhua hom kev cob qhia Circuit Court tuaj yeem ua raws li koj xav tau. Qhov no txawm tias qhov kev faib tawm ntawm cov kev tawm dag zog sib txawv ua rau muaj kev sib haum xeeb kev noj qab haus huv uas yog qhov ua rau nws nrov heev.

Sau ntawv cia Ncua