Kev tawm dag zog rau cov neeg pib tshiab hauv tsev rau poob phaus: xaiv ib ce + phiaj xwm

Xav kom poob phaus thiab xav tias koj tuaj yeem pib kev cob qhia hauv tsev? Los yog xav txhim kho lawv lub cev muaj zog thiab muaj lub cev kis las thiab toned?

Peb muab koj cov phiaj xwm npaj ua haujlwm hauv tsev rau cov neeg pib tshiab nrog cov duab kos duab ntawm kev tawm dag zog thiab kev cob qhia uas yuav pab koj poob phaus thiab tshem tawm cov teeb meem.

Workout tom tsev rau beginners: General kev cai

Kev tawm dag zog tas li yog qhov tsim nyog, txawm tias koj tsis muaj qhov hnyav dhau. Ua ntej, nws yog kev ntxiv dag zog rau cov nqaij ntshiv thiab kev loj hlob ntawm cov nqaij ntshiv, uas yuav pab tau koj kom yooj yim tiv taus txhua yam kev ua ub no hauv lub neej txhua hnub. Qhov thib ob, yog txoj kev loj hlob ntawm cov hlab plawv system thiab kev tawm dag zog lub plawv cov leeg uas txo cov kev pheej hmoo ntawm ntau yam kab mob, nrog rau kev mob plawv thiab mob stroke.

Thib peb, kev cob qhia pab tsim cov tshuaj hormones ntawm kev zoo siab (endorphins), uas txo qis kev pheej hmoo ntawm kev nyuaj siab thiab kev nyuaj siab. Plaub, kev tawm dag zog lub cev tsis tu ncua txhawb tus neeg kom ua lub neej noj qab haus huv yam tsis muaj tus cwj pwm phem.

Hauv tsev koj tuaj yeem npaj ib qho kev tawm dag zog zoo rau kev poob phaus, thiab rau qhov no koj tsis xav tau cov cuab yeej tshwj xeeb thiab txawm tias muaj kev paub dhau los hauv kev tawm dag zog. Yog tias koj xaiv qhov kev tawm dag zog kom raug thiab kev tawm dag zog tsis tu ncua, koj yuav ua tiav cov txiaj ntsig, txawm tias koj tsis tau kawm ua ntej. Peb muab rau koj ib txoj kev npaj ntawm ib ncig lub tsev workout rau beginners, nrog uas koj yuav tau tshem ntawm qhov hnyav tshaj thiab txhim kho lub cev zoo.

Qhov zoo ntawm qhov kev ua haujlwm hauv tsev no rau cov pib tshiab:

  • kev tawm dag zog yuav pab koj poob phaus thiab zawm lub cev
  • zaj lus qhia tsim nyog rau cov pib tshiab thiab cov uas tau xyaum ua ntev
  • Nrog rau txoj haujlwm no, koj tuaj yeem pib cob qhia hauv tsev
  • qhov kev zov me nyuam suav nrog kev tawm dag zog rau txhua pawg leeg loj
  • lawv yuav pab koj ntxiv dag zog rau cov leeg nqaij thiab tshem tawm ntawm qhov teeb meem
  • feem ntau ntawm cov kev tawm dag zog uas tsis tshua muaj kev cuam tshuam
  • koj yuav xav tau yam tsawg kawg nkaus.

Ua ntej yuav mus rau daim ntawv teev cov kev tawm dag zog, nco ntsoov nyeem cov lus qhia thiab cov cai uas yuav tso cai rau koj los cob qhia kom zoo thiab ua tau zoo.

Cov cai hauv tsev workout rau beginners:

1. Pib qhov kev tawm dag zog hauv tsev no rau cov neeg pib ua kom sov sov thiab ua kom tag nrho lub cev. Peb xav kom koj saib:

  • Ua kom sov ua ntej kev tawm dag zog: txoj kev npaj tawm dag zog
  • Stretching tom qab ib tug workout: ib tug ce npaj

2. Ib txwm ua hauv cov khau khiav; Nws yog tsis yooj yim sua rau kev cob qhia hauv tsev tsis muaj khau, yog tias koj tsis xav kom muaj teeb meem nrog pob qij txha.

  • Sab saum toj 20 zoo tshaj plaws txiv neej khau ntaub rau qoj
  • Top 20 tus poj niam zoo tshaj plaws khau rau kev nyab xeeb

3. Sim tsis txhob noj tsawg kawg ib teev ua ntej koj tawm dag zog, txwv tsis pub koj yuav muaj teeb meem nrog kev zom zaub mov. Ib nrab teev tom qab kev tawm dag zog noj cov protein + carbs (piv txwv li, 150 g ntawm tsev cheese + txiv hmab txiv ntoo).

4. 20 feeb ua ntej kev tawm dag zog haus ib khob dej thiab haus dej hauv SIPS me me txhua 10 feeb hauv chav kawm. Tom qab ib tug workout haus ib khob dej.

5. Npaj kev cob qhia rau cov pib tshiab muaj ob lub voj voog, 6 qhov kev tawm dag zog hauv ib puag ncig. Txhua puag ncig yog rov ua dua hauv 2 laps. Yog tias koj pom tias nws nyuaj rau kev ua haujlwm ntawm qhov pib mus rau qhov kawg, koj tuaj yeem siv sijhawm 5 feeb ntawm kev sib tw lossis ua kom lub sijhawm ua haujlwm luv.

6. Qhov kev tawm dag zog no rau cov neeg pib tshiab suav nrog kev siv lub sijhawm (Txhua qhov kev tawm dag zog tau ua rau 30 vib nas this). Tab sis yog tias koj tsis xis nyob nrog hom ntawv no, koj tuaj yeem ua tau li 15-20 repetitions rau txhua qhov kev tawm dag zog.

7. Nyob rau hauv qhov kev pab cuam no muaj kev tawm dag zog, uas yuav tsum tau muaj ob sab sib txawv: ua ntej ntawm sab xis, ces mus rau sab laug (piv txwv li, lunges, ceg nqa, nqa tus ncej puab ntawm sab). Nws raug nquahu kom muab faib ua 2 lub voj voog, piv txwv li hauv thawj puag ncig koj ua kev tawm dag zog ntawm ib sab, hauv qhov thib ob - nyob rau sab nraud. Tab sis yog tias koj xav ua kom nyuaj rau kev tawm dag zog thiab nce nws lub sijhawm, koj tuaj yeem ua qhov kev tawm dag zog ntawm ob sab hauv txhua qhov kev sib tw.

  • Strap: yuav ua li cas ua + xaiv
  • Lunges: yuav ua li cas ua + xaiv
  • Squats: yuav ua li cas khiav + xaiv

8. Lub sij hawm ntawm qhov kev tawm dag zog no hauv tsev rau cov neeg pib tshiab - 20-25 feeb (tsis suav nrog kev sov so thiab txias). Koj tuaj yeem hloov kho lub sijhawm ntawm cov kev sib tham hauv nws qhov kev txiav txim siab ib leeg, los ntawm kev ntxiv lossis txo tus naj npawb ntawm cov rounds. Nres thiab nres kev tawm dag zog yog tias koj hnov ​​​​ kiv taub hau, tsis muaj zog, lossis mob hauv plawv.

9. Qee qhov kev tawm dag zog rau cov neeg pib tshiab koj yuav xav tau lub dumbbell. Yog tias koj tsis ua li ntawd, koj tuaj yeem siv lub raj mis dej yas (1-1,5 litres) lossis ua kom tiav cov kev tawm dag zog yam tsis muaj qhov hnyav ntxiv. Yog hais tias nyob rau hauv ib co ce, koj, ntawm qhov tsis tooj, tsis txaus load, tej zaum yuav siv lub Fitness band, pob luj taws los yog expander.

  • Yuav xaiv cov dumbbells li cas: cov lus qhia, cov lus qhia, cov nqi

10. Cov kev tawm dag zog no rau cov pib tshiab tau muab faib ua 3 hnub. Koj tuaj yeem cob qhia 3-5 zaug hauv ib lub lis piam nyob ntawm koj lub hom phiaj thiab lub peev xwm - tsuas yog ua tiav 3 lwm txoj kev npaj ntawm lawv tus kheej. Tom qab 3-4 lub lis piam ntawm kev siv, nws yog ntshaw kom nce lub sij hawm ntawm kev tawm dag zog (Tsom ntsoov rau koj lub peev xwm).

Yuav tsum pom:

  • 5-hnub npaj npaj rau cov pib tshiab hauv tsev
  • Kev tawm dag zog kom poob phaus hauv tsev yam tsis tau dhia rau cov ntxhais: npaj rau 3 hnub
  • Qhov kev pab cuam lub zog rau cov txiv neej nrog dumbbells rau 3 hnub

Workout for beginners at home: exercise plan

Yog li, peb muab kev cob qhia rau koj hauv tsev rau cov neeg pib tshiab, uas yog ua raws li lub hauv paus ntsiab lus. Ua raws li cov lus qhia uas tau hais tseg hauv lub sijhawm teev tseg, cov kev tawm dag zog tau ua nyob rau hauv ib txoj hauv kev nrog me ntsis so ntawm cov teeb tsa. Los ntawm alternating cardio thiab lub zog ce koj yuav ua rau kom lub plawv dhia thiab hlawv ntau calorie ntau ntau thiab cov leeg nqaij. Yog tias koj xav tswj lub plawv dhia thiab calories hlawv rau kev tawm dag zog, ces koj tuaj yeem yuav lub Fitbit lossis lub plawv dhia ntsuas.

Yuav cob qhia li cas:

  • Txhua qhov kev tawm dag zog ua rau 30 vib nas this
  • So tom qab txhua qhov kev tawm dag zog, 15 vib nas this (tuaj yeem nce mus rau 30 vib nas this yog tias koj muaj lub plawv tsis muaj zog lossis tsis muaj zog)
  • Txhua puag ncig yog rov ua dua hauv 2 laps
  • Nruab nrab ntawm qhov sib tw so 1 feeb ntawm qhov sib tw - 2 feeb
  • Yog tias koj tsis xis nyob ua qee qhov kev tawm dag zog, ces hloov nws, lossis hla nws.

Timer 30 vib nas this ua haujlwm / 15 vib nas this so:

Lub sijhawm luv - 30 sec puag ncig / 15 sec rests (suav nrog txuas rau 3 kev ua haujlwm ib hnub)

Workout rau beginners: hnub 1

Thawj puag ncig:

1. Kev Ntaus Pob Ncaws (cardio, plab thiab ob txhais tes)

2. Squat nrog cov thom khwm sawv (rau ko taw, pob tw thiab tes)

3. Dumbbell lub rooj zaum xovxwm (caj npab thiab xub pwg)

4. Kev ua haujlwm ntawm txhais tes thiab taw (rau cardio thiab tone tag nrho lub cev)

5. Choj (rau pob tw thiab plab)

6. Lub tsheb kauj vab (rau lub plab thiab ob txhais ceg)

Thib ob round:

1. Cov Kws Ntaus Hluav Taws (rau cardio thiab tone tag nrho lub cev)

2. Tilts nyob rau hauv txoj hauj lwm ntawm squat (rau lub duav thiab ob txhais ceg)

3. Muab ob txhais tes nrog dumbbells dag (rau lub hauv siab thiab caj npab)

4. Quav rau ntawm chaw (leg thiab pob tw)

5. Nyo tog hauv caug rau hauv siab (rau cardio thiab plab)

6. Static pluaj (rau ob txhais tes, xub pwg, plab thiab nraub qaum)

Workout rau beginners: hnub 2

Thawj puag ncig:

1. ncaws rau sab nrog kov hauv pem teb (rau cardio thiab ob txhais ceg)

2. Lub rooj ntev zaum xovxwm rau triceps (caj npab)

3. Burpee muaj kev cuam tshuam tsawg (rau cardio thiab tone tag nrho lub cev)

4. Kov qhov pob taws (rau plab thiab nraub qaum)

5. Txiab Txiab (rau lub plab thiab ob txhais ceg)

6. Plank ntawm lub luj tshib zoo li qub (rau caj npab, xub pwg, plab thiab nraub qaum)

Thib ob round:

1. Khiav hauv qhov chaw (cardio thiab ob txhais ceg)

2. Liftings ntawm ib tug biceps (caj npab)

3. Quav squats (sab ceg thiab pob tw)

4. Taug kev hauv lub bar (rau cardio thiab tone tag nrho lub cev)

5. Nqa ceg rau pem hauv ntej (leg thiab pob tw)

6. Caws (lub plab thiab nraub qaum)

Workout rau beginners: hnub 3

Thawj puag ncig:

1. Taug kev zahlest-calf (rau cardio thiab tone tag nrho lub cev)

2. Lub splaying ntawm ko taw hauv qab pluaj (rau tes, plab thiab ob txhais ceg)

3. Khawb + ceg ntawm kev tshem tawm mus rau sab (leg thiab pob tw)

4. Lub hauv caug nce mus txog lub hauv siab (rau cardio, plab thiab pob tw)

5. Pushups ntawm lub hauv caug (rau koj lub hauv siab thiab ob txhais tes)

6. Twisting rau ib sab (rau lub plab thiab lub duav)

Thib ob round:

1. dhia nrog kev yug me nyuam ntawm tes thiab taw (rau cardio thiab tone tag nrho lub cev)

2. Muab txhais tes rau hauv qhov qaij (rov qab thiab hauv siab)

3. Ncaws sab nraud thiab nraub qaum (rau cardio thiab ob txhais ceg)

4. Lavxias twist (rau plab)

5. Nqa lub duav dag nws sab (leg thiab pob tw)

6. Nqa cov ceg ncaj rov qab (leg thiab pob tw)

rau gifs ua tsaug youtube channel: mfit, Linda Wooldridge, Nyob Fit Girl, Jessica Valant Pilates, FitnessType.

Kev tawm dag zog rau cov pib tshiab: 7 cov yeeb yaj kiab zoo tshaj plaws

Yog tias koj npaj yuav ua tiav cov haujlwm tiav, peb muab koj xaiv cov yeeb yaj kiab zoo rau cov pib tshiab uas koj tuaj yeem pib ua tom tsev.

SAUM 50 tus qhia hauv YouTube: peb xaiv

1. 's tsis tshua muaj kev cuam tshuam cardio workout uas tsis muaj dhia rau 25 feeb

2. Kev cob qhia muaj zog rau cov pib tshiab rau 30 feeb

3. Kev taug kev tsis tshua muaj kev cuam tshuam hauv tsev hauv 45 feeb

4. Kev cob qhia muaj zog rau cov pib tshiab hauv 30 feeb

5. Kev cob qhia ib ntus rau cov pib tshiab (20 feeb)

Peb kuj xav kom koj saib:

Rau cov pib tshiab, yuag

Sau ntawv cia Ncua