txheem
Kev cob qhia pab pawg hauv cov koom haum qoj, uas muaj nyob rau hauv pab pawg raws li kev qhia ntawm tus kws qhia. Kev cob qhia pab pawg tuaj yeem yog qhov sib txawv ntawm kev ua kis las: los ntawm Pilates yooj yim mus rau qhov cuam tshuam.
Kuv txiav txim siab mus koom kev cob qhia pab pawg thiab tsis tuaj yeem txiav txim siab seb yuav xaiv qhov twg? Los yog tsuas yog poob rau hauv lub sijhawm mus rau lub koom haum qoj, uas suav nrog ntau lub npe tsis paub? Peb muab koj ib qho tshwj xeeb, cov ncauj lus kom ntxaws heev ntawm hom kev ua haujlwm pab pawg nrog cov lus piav qhia thiab cov duab.
Saib kuj:
- Top 20 tus poj niam zoo tshaj plaws khau rau kev nyab xeeb
- Cov khoom noj kom tsim nyog: yuav ua li cas los pib ntawm kauj ruam
Cov ntaub ntawv tseem ceeb txog hom kev cob qhia pab pawg
Kev cob qhia pab pawg feem ntau muaj kwv yees tib lub npe txawm tias nyob hauv cov koom haum sib txawv. Feem ntau cov kev kawm raug hu ua lus Askiv, yog li nws tsis yog ib txwm ua tau kom nkag siab tam sim ntawm cov chav kawm.
Nws muaj peev xwm faib tau txhua hom kev cob qhia pab pawg ntawm ntau qhov chaw:
- Kev tawm dag zog Aerobic
- Kev xyaum lub zog
- Mixed workout (cardio + lub zog)
- Ua las voos workout
- Tus workout cuam tshuam tsawg
Qhov zoo tshaj plaws, koj txoj kev npaj yuav tsum suav nrog kev qhia hnyav, kev tawm dag zog aerobic thiab ncab / yoga. Stretching yog txaus los ua 1 zaug hauv ib lub lis piam, qhov seem ntawm cov workouts kis thoob plaws lub lim tiam. Yog tias koj tsis tuaj yeem mus ntsib cov kev cob qhia pab pawg ntau zaus, nws yog qhov zoo dua los ua tib zoo mloog cov kev sib xyaw ua haujlwm, uas yog cov khoom sib txawv rau tag nrho lub cev. Kev ncab yog hom kev pab cuam uas tsis muaj kev puas tsuaj tuaj yeem ua tau hauv tsev. Piv txwv li, saib peb cov kev xaiv: 7 yeeb yaj kiab nrog ncab rau cov pib tshiab hauv tsev.
Yuav tsum nco ntsoov dab tsi?
Feem ntau tib yam kev cob qhia pab pawg ntawm ntau lub koom haum noj qab haus huv muaj cov ntsiab lus sib txawv thiab thauj khoom. Yog li nco ntsoov mus ntsib ib qho kev sim sim yog tias koj xaiv kev cob qhia pab pawg. Txawm hais tias koj paub txog qhov program (nyeem cov lus piav qhia lossis tau ua yav dhau los), nws yog qhov zoo dua kom pom kev ua haujlwm nrog lawv tus kheej ob lub qhov muag.
Piv txwv li, hauv qee lub koom haum qoj hauv qhov kev pab cuam ntawm Kev ncua kev kawm muaj kev thauj khoom, uas yog tsim nyog rau feem ntau koom nrog, thiab hauv lwm lub koom haum qoj, cov kev tawm dag zog no tsuas yog tsim rau qib siab. Nws yog qhov zoo dua los qhia ua ntej theem ntawm qhov nyuaj ntawm txhua qhov kev pab cuam los xaiv qhov kev pom zoo. Rau qee hom kev cob qhia pab pawg muaj ntau theem kev nyuaj, piv txwv li, Kauj Ruam I, Kauj Ruam II, Kauj Ruam III. Qhov no txhais tau tias thawj, thib ob thiab thib peb theem ntawm complexity.
Yog tias koj mus ntsib chav qoj, uas tau qhia pab pawg tawm dag zog Les mills, uas yog Lub cev twj tso kua mis, Lub Cev Sib Ntaus, Lub Cev Ntsuas, CXWORX, Sh'bam thiab lwm tus, nyeem lawv cov lus piav qhia hauv peb tsab xov xwm: Txhua qhov kev pab cuam los ntawm Les Mills.
Tswv yim rau pab pawg workouts:
- Nco ntsoov nyeem cov lus piav qhia thiab txheeb xyuas cov theem ntawm kev ua haujlwm ntawm pab pawg tshwj xeeb, ua ntej npaj lub sijhawm. Ntau yam nyob ntawm tus kws qhia hauv chav kawm, txawm tias ib hom kev kawm yuav txawv ntawm cov kws qhia sib txawv.
- Nws tsis muaj teeb meem nyob rau hauv qhov kev txiav txim yuav muaj cov kev pab cuam thoob plaws ib hnub: thawj lub zog kev cob qhia ua ntej lossis cardio workout. Saib ntawm koj tus kheej kev nplij siab thiab yooj yim: nws yog ib qho tsim nyog los pib nrog qhov yooj yim dua rau koj qhov kev pab cuam thiab ua kom tiav koj qhov kev cob qhia ib hnub. Tab sis cov txiaj ntsig ntawm cov txheej txheem yuav tsis cuam tshuam.
- Lub ncab thiab yoga nws yog qhov zoo dua los muab qhov kev pab cuam zaum kawg ntawm hnub (yog ua tau). Tab sis kev sib koom ua ke tuaj yeem tuaj xyuas ua ntej.
- Nco ntsoov koom nrog cov khau ntaub rau txhua hom kev ua haujlwm ntawm pab pawg nrog rau qhov tshwj xeeb qhov kev cuam tshuam qis, qhov twg cov chav kawm tau suav tias yog taw liab qab. Siv cov khaub ncaws yooj yim ua los ntawm cov khoom siv ntuj tsim, uas tsis txwv kev txav mus los.
- Ib txwm nqa dej los xyaum, sim haus me me SIPS txhua 10-15 feeb. Nco ntsoov haus ib khob dej 20 feeb ua ntej kev tawm dag zog thiab ob khob dej tom qab kev tawm dag zog kom rov ua dej dua.
- Yog tias koj hnov mob hnyav, kiv taub hau, tingling hauv plawv, ces nres thiab ua tsis taus pa. Siv lub Fitbit lossis lub plawv ntsuas ntsuas ntsuas lub plawv dhia thaum lub sijhawm ua haujlwm thiab tsis txhob hla lub plawv.
- Sim ua kom sib npaug ntawm koj qhov kev pab cuam ntawm pawg workouts kom suav nrog ntau yam, tsis yog tib hom kev thauj khoom, txawm tias koj nyiam qee yam kev qoj ib ce.
- Yog tias koj muaj contraindications rau kev noj qab haus huv lossis kab mob ntev, yuav tsum sab laj nrog koj tus kws kho mob thiab sab laj nrog tus kws qhia txog kev thauj khoom.
- Kom ua tiav cov txiaj ntsig koj yuav tsum tuaj koom pab pawg ua haujlwm tsis tu ncua tsawg kawg 2 zaug hauv ib lub lis piam rau 1-2 teev. Tsis txhob cia siab tias kev nce qib sai dua 2-3 zaug koj daim duab yuav tsis zoo li hloov. Koj yuav tsum tau cob qhia 3-4 lub lis piam kom pom thawj qhov tshwm sim.
Kev cob qhia Aerobic pab pawg
Kev cob qhia pab pawg Aerobic feem ntau tsim cov calories hlawv, txhim kho cov hlab plawv thiab ua kom muaj zog. Nrog rau cov chav kawm no koj yuav tuaj yeem poob phaus thiab tshem tawm cov rog dhau. Qhov nruab nrab, cov no cardio workout kom hlawv 400-500 calories ib teev twg thiab yog zoo meej rau dieters ntawm txhua qib qoj.
Tsis tas li ntawd aerobic ce tau qhia rau cov neeg koom nrog hauv kev cob qhia lub zog hauv lub gym thiab tab tom nrhiav rau cov kev pab cuam ntxiv rau peb cov kev tawm dag zog cardio. Nco ntsoov tias kev cob qhia cov hlab plawv yog qhov tsim nyog, txawm tias koj tsis nyiam cardio workout. Lub plawv tsis muaj zog nrog lub zog ntxiv tuaj yeem pib sai sai.
Aerobic (zeeg)
Aerobics yog ib tug complex dynamic txav uas yog nqa tawm nyob rau hauv lub suab paj nruag rheumatism. Aerobics tuaj yeem hu ua ib hom kev ua kis las. Qhov kev zov me nyuam suav nrog ob peb qhov yooj yim txav, uas tau muab tso ua ke rau hauv pob. Ua ntej koj yuav nyuaj rau rov tsim dua tag nrho cov kev txav hauv lub sijhawm rau lub suab paj nruag, tab sis nrog lub sijhawm koj yuav paub qhov program.
Pab pawg ua haujlwm aerobics, muaj ntau theem nyob ntawm qhov nyuaj ntawm kev sib txuas thiab kev siv lub zog. Nyob rau hauv daim ntawv no ntawm kev cob qhia yog tsawg, tag nrho cov kev cob qhia kev cob qhia muaj nyob rau ntawm ib tug nruam pace. Aerobics feem ntau tshwm sim yam tsis tas siv cov cuab yeej ntxiv.
Kauj ruam / Step-aerobic (Step aerobics)
Cov kauj ruam aerobics yog ib qho kev nyiam tshaj plaws kev tawm dag zog, uas pom nyob rau hauv lub sijhawm ntawm cov koom haum kis las feem ntau. Nws sawv cev ib pab pawg ce, uas yog raws li salageanu ntawm lub platform tshwj xeeb (kauj ruam).
Zoo li aerobics li niaj zaus, cov kauj ruam aerobics suav nrog kev sib txuas ntawm ntau cov kauj ruam uas nyuaj hauv kev ua haujlwm. Cov kauj ruam aerobics pab hlawv calories thiab ua haujlwm cov leeg hauv pob tw thiab ob txhais ceg, thaum lub load rau pob qij txha txo. Nyeem ntxiv: Kauj Ruam aerobics: txiaj ntsig, kev puas tsuaj, kev ua tau zoo, kev tawm dag zog.
Kickboxing (Kickboxing) lossis Box (Box)
Lub sij hawm ntawm cov koom haum sab saum toj kawg nkaus kuj muaj xws li kev cob qhia pab pawg xws li kitbashing thiab Boxing. Kickboxing suav nrog cov txuj ci tawm tsam ob qho tib si ntawm tes thiab taw, yog li ntawd, muab tib lub nra ntawm lub cev thiab sab saud. Lub thawv muaj cov txheej txheem ntawm punches, yog li sivonfeem ntau load tau lub Upper ib feem ntawm lub cev.
Thaum ob hom kev cob qhia nce lub zog tag nrho, hlawv rog, txhim kho lub cev muaj zog, ntxiv dag zog rau cov leeg thiab txhim kho agility, lub zog thiab ceev cov tshuaj tiv thaiv. Cov chav kawm no kuj zoo rau kev daws kev ntxhov siab thiab kev ywj pheej los ntawm kev tsis zoo. Tsis ntev los no tau muaj koob meej ntawm cov kev taw qhia ntawm MMA (kev sib xyaw ua yeeb yam), uas sib xyaw ua ke ntau cov tswv yim, cov tsev kawm ntawv thiab cov lus qhia ntawm kev sib ntaus sib tua.
Taub (Tae Bo)
Tae Bo yog qhov sib xyaw ntawm cov txuj ci percussion thiab aerobics tsim tshwj xeeb los pab koj kom tau txais cov duab zoo meej los ntawm kev siv cov khoom ntawm kev ua yeeb yam. Qhov no yog qhov zoo tshaj plaws aerobic workout rau cov neeg uas tsis nyiam dhia lossis taug kev ntawm kauj ruam. Qhov kev pabcuam no suav nrog kev tawm dag zog cardio thiab ua haujlwm ntawm cov leeg ntawm caj npab, plab, pob tw thiab ncej puab.
Feem ntau qhov kev zov me nyuam tau muab faib ua ntau ntu, thaum lub sijhawm koj yuav ua kom cov leeg ntawm lub cev sab sauv thiab sab qis ua ke nrog lub plawv dhia siab thiab hlawv calories. Tsis txhob totaub nrog Tae Bo thiab Thai Boxing (Muay Thai). Muay Thaib yog Asian martial art. Tae bo yog ib qho ntawm cov chaw hauv gym-based aerobics thiab martial arts uas tau tsim los ntawm tus kws qhia Billy ib nrab ntawm qhov khoob.
Aquafitness (A-Fitness)
A-fitness yog a daim ntawv ntawm cardio uas haum rau txhua tus neeg koom nrog, suav nrog cov ntxhais cev xeeb tub, cov neeg laus, cov neeg muaj kab mob ntawm cov hlab plawv thiab cov hlab ntsha musculoskeletal. Pab pawg qoj ib ce-kev qoj ib ce yog tuav hauv dej kom muaj suab paj nruag upbeat.
Nws tau raug pov thawj tias cov chav kawm hauv dej tseem muaj txiaj ntsig zoo dua li ntawm thaj av vim tias dej txhim kho cov leeg nqaij ua haujlwm los ntawm kev kov yeej cov kev tiv thaiv ntxiv. Tsis tas li ntawd, cov dej muab cov nyhuv zaws, uas txhim kho cov tawv nqaij thiab txo cellulite. Qhov kev qoj ib ce tsis tso cai rau koj hlawv ntau calorie ntau ntau raws li ib txwm ua aerobics, yog li slimming nws yog ntshaw kom muab cov kev pab cuam nrog rau lwm pab pawg neeg kev cob qhia.
Cycling / Spinning (Cycling / Spinning)
Kev caij tsheb kauj vab yog lwm hom kev tawm dag zog hauv pab pawg uas yog ib qho kev qhia ntawm cov tsheb kauj vab tshwj xeeb (cov tsheb kauj vab). Kev cob qhia yuav tshwm sim nyob rau hauv lub caij nyoog hom, lub load yog hloov los ntawm qhov ceev ntawm kev sib hloov ntawm lub pedals, kuj thiab lub cev txoj hauj lwm.
Cycling yog ib qho ntawm feem ntau khaus hom cardio workouts, feem ntau hnyav tau ob txhais ceg, pob tw thiab rov qab. Nrog rau qhov no koj yuav qhuav thiab poob phaus thiab tsis cov leeg nce hauv ntim. Cycling yog nrov li txiv neej thiab poj niam. Nyeem ntxiv: Cycling: nws yog dab tsi, muaj txiaj ntsig, zoo.
Jump Kangoo (Kangoo Jumps)
Kangoo Jumps yog ib qho ntawm cov qauv tshiab tshaj plaws hauv lub ntiaj teb qoj, uas tam sim ntawd los ua neeg nyiam heev. Lub ntsiab feature ntawm qhov kev pab cuam no yog tshwj xeeb "dav khau boots", uas nta lub caij nplooj ntoos hlav tshwj xeeb. Xws li kev qoj ib ce tsis yog tsuas yog siv tau zoo rau kev poob phaus thiab cov leeg nqaij, tab sis kuj muaj kev nyab xeeb rau cov pob qij txha thiab nraub qaum, vim tias cov khau springy no tau tsim tshwj xeeb rau kev kho mob tom qab raug mob.
Qhov kev zov me nyuam cov neeg tsim khoom cog lus tias muaj calorie ntau ntau thiab kev lom zem ua haujlwm. Muaj 2 hom kev cob qhia: Kangoo Power (interval kev cob qhia) thiab Kangoo Dance (aerobics). Cov me nyuam pab pawg qoj ib ce Kangoo Jumps.
Kev xyaum lub zog
Hauv hom kev tawm dag zog no koj lub hom phiaj tseem ceeb yog txhim kho lub zog, txhim kho cov pob txha-cov leeg pob txha, ntxiv dag zog rau cov leeg nqaij thiab tshem tawm cov teeb meem ntawm caj npab, plab thiab ob txhais ceg. Lub zog ntawm qhov kev zov me nyuam yog tuav nrog qhov hnyav (dumbbells, barbell, bodybar) thiab nrog qhov hnyav ntawm nws lub cev. Hauv cov kev tawm dag zog no yog cov txheej txheem tseem ceeb heev, yog li nco ntsoov ua raws li tag nrho cov lus pom zoo ntawm tus kws qhia.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws tsis tas yuav txhawj xeeb txog cov leeg nqaij thiab nce los ntawm kev ua kom muaj zog hauv cov pab pawg. Raws li txoj cai, lawv muab kev tawm dag zog nrog qhov hnyav qis, uas yuav ua rau koj cov leeg pob txha tab sis yuav tsis nce cov leeg nqaij. Rau ntau dua lub zog ntawm pab pawg kev cob qhia tsim los rau kev hlawv rog thiab tsim lub cev zoo nkauj toned yog li xav kom suav nrog lawv hauv koj txoj kev npaj qoj ib ce yog tias koj xav kom poob phaus.
Lub Cev Sculpt / Super Sculpt
Yuav luag txhua lub koom haum noj qab haus huv muaj kev cob qhia lub zog rau txhua pawg leeg, thiab feem ntau nws yog hu ua Body Sculpt. Qhov kev zov me nyuam suav nrog kev tawm dag zog nrog qhov hnyav (feem ntau dumbbells) thiab kev tawm dag zog nrog tus kheej lub cev hnyav (pushups, planks) uas yuav pab koj ntxiv dag zog rau cov leeg thiab tau txais lub cev toned.
Feem ntau koj yuav ua qhov classic zog ce nrog lub teeb yuag, ua haujlwm tsis tu ncua los ntawm cov leeg nqaij sib txawv ntawm sab sauv thiab qis ntawm lub cev.
Lub cev qis thiab Upper lub cev
Qhov kev cob qhia lub zog no rau lub cev sab sauv (Upper lub cev) thiab lub cev qis (Lower Body). Xws li kev cob qhia pab pawg yog tsim rau cov neeg uas xav accented mus ua hauj lwm ntawm nyias pawg leeg. Hauv Upper Lub Cev koj yuav ntxiv dag zog rau cov leeg ntawm caj npab, xub pwg, hauv siab, nraub qaum, nias, ua haujlwm presses, rub UPS, thiab dumbbells, pushups, planks.
Nyob rau hauv qhov kev pab cuam ntawm lub cev qis yuav tsum ua hauj lwm tshaj cov leeg ntawm ob txhais ceg thiab pob tw, feem ntau lunges, squats, viav vias ob txhais ceg sawv thiab pw nyob rau hauv pem teb. Feem ntau diluted lub dag lub zog ce cardio ce rau ntxiv calorie hlawv.
Abs / Core
Yog koj xav accented ua haujlwm ntawm lub plab toned, Tom qab ntawd thov nco ntsoov pab pawg ua haujlwm Abs (Lub plab), uas yuav pab koj ua haujlwm ntawm thaj tsam ntawm lub duav thiab ntxiv dag zog rau cov leeg nqaij, nraub qaum thiab sab nraub qaum.
Feem ntau, zaj lus qhia yog kiag li nyob rau hauv pem teb muaj ntau yam versions ntawm crunches, planks, hyperextension. Qee zaum cov kev tawm dag zog ua ke nrog kev ncab. Nyob rau hauv cov ntaub ntawv no, lub sij hawm yog qhia, piv txwv li, Abs + Flex.
ABL, Bums + Abs
Feem ntau hauv cov koom haum qoj muaj pab pawg cob qhia rau cov poj niam cov teeb meem feem ntau. Lawv yog hu ua ABL (Abdominal, Buttocks, Legs press, buttocks, leg) los yog Bums + Abs (lub pob tw thiab nias). Cov kev pabcuam suav nrog kev ua haujlwm ntawm kev tawm dag zog uas yuav pab koj kom tau zoo nkauj ncej puab thiab pob tw thiab ua kom cov leeg nqaij ntawm lub plab.
Cov kev cob qhia zoo li no nrov heev vim tias cov chaw no khaws cov roj hauv lub cev tseem ceeb hauv cov poj niam. Txoj haujlwm ABL tau tuav nrog tus kheej qhov hnyav thiab qhov hnyav ntxiv.
Lub cev twj tso kua mis / twj tso kua mis / Kub Hlau / Hlau haum / Barbell
cov kev cob qhia lub zog nrog me me barbell rau cov leeg nqaij thiab rog hlawv. Cov chav kawm tsim los rau ntau qhov kev rov ua dua tshiab rau txhua pab pawg leeg, tso cai rau koj ua haujlwm ntawm kev poob phaus, cov leeg nqaij thiab txo qhov ntim ib txhij.
Qhov kev zov me nyuam yog nrog los ntawm kev txhawb nqa suab paj nruag, cov kev txav tau ua nyob rau hauv ib qho kev sib dhos zoo ib yam. Feem ntau siv qhov hnyav ntawm rods / bodybare: 3-7 kg. Nyeem ntxiv txog qhov kev pab cuam Lub Cev Pump.
Mixed pab pawg kev cob qhia (cardio + lub zog)
Hauv kev cob qhia cov pab pawg sib xyaw ua ke ua ke cardio load rau kev txhim kho cov hlab plawv thiab lub zog thauj khoom rau cov leeg nqaij. Cov kev pabcuam no zoo tagnrho rau kev sib koom ua ke los txhim kho lub cev zoo slimming thiab tau txais kev tawm dag zog tag nrho hauv lub sijhawm luv.
Txawm li cas los xij, hom kev cob qhia no feem ntau cuam tshuam nrog kev kub siab thiab kev hloov pauv sai, yog li cov neeg pib tshiab tuaj yeem nyuaj thaum xub thawj kom tswj tau qhov ceev ceev yam tsis tau poob cov txheej txheem. Yog tias koj tsis paub meej txog koj lub peev xwm, nws yog qhov zoo tshaj plaws los muab qhov kev nyiam rau qhov hnyav dua.
Kev cob qhia Circuit Court (Circuit Training)
Hauv hom kev ua haujlwm pab pawg no yog tos koj ntau qhov kev tawm dag zog uas koj rov ua dua ntawm txoj cai ncig, ua hauj lwm los ntawm tag nrho cov leeg nqaij. Piv txwv li, squats, plank, khiav hauv qhov chaw, pushups, crunches, dhia - nws yog ib puag ncig.
Txhua qhov kev tawm dag zog koj ua rau qee lub sijhawm (lossis qee lub sijhawm), ua tiav dhau los ntawm ib qho mus rau lwm qhov. Tom qab ua tiav tag nrho lub voj voog koj yuav pom qhov so me me thiab tom qab ntawd rov ua lub voj voog. Cov txheej txheem kev tawm dag zog txiav txim siab los ntawm tus kws qhia thiab theem ntawm qhov nyuaj ntawm cov kev pabcuam hauv koj lub tsev.
FT/Functional Training (Kev cob qhia ua haujlwm)
Qhov tshwj xeeb ntawm kev cob qhia ua haujlwm yog tias koj yuav xyaum cov kev tawm dag zog uas ib txhij siv ntau pawg leeg ntawm sab sauv thiab sab hauv ntawm lub cev. Qhov no yuav tso cai rau koj Tsis tsuas yog ua kom lub cev tag nrho, tab sis kuj hlawv ntau calories.
Tsis tas li ntawd, kev cob qhia ua haujlwm yuav pab koj txhim kho kev nrawm thiab nrawm zoo uas yuav los ua ke hauv lub neej txhua hnub. Feem ntau pab pawg kev cob qhia ua haujlwm yuav tshwm sim yam tsis muaj cov khoom muag ntxiv nrog qhov hnyav ntawm nws lub cev. Nyeem ntxiv txog cov txiaj ntsig ntawm kev cob qhia ua haujlwm.
TRX (Training Loop)
Thiab ntawm no yog lwm cov qauv niaj hnub hauv kev cob qhia pab pawg. TRX zoo li yooj yim thiab ncaj nraim cov lus nug, uas muaj ob lub voj voos. Txawm li cas los xij, cov no loops ua haujlwm zoo, yuam koj cov leeg kom ua haujlwm tau zoo dua.
Nrog TRX koj tuaj yeem ua qhov kev tawm dag zog uas paub, tab sis vim yog qhov xav tau kom muaj kev sib npaug thiab sib npaug, txhua qhov kev tawm dag zog yog qhov nyuaj thiab yuam koj lub cev ua haujlwm ntau dua. Yeej, TRX pab pawg kev cob qhia muaj xws li kev ua haujlwm ua haujlwm rau ntau pawg leeg ntawm sab sauv thiab sab hauv ntawm lub cev. Nyeem ntxiv: TRX: kev siv, kev ua tau zoo, kev tawm dag zog.
Interval / HIIT (Interval Training lossis HIIT)
Yog tias koj xav hlawv rog thiab yog li txhawm rau txhim kho lub cev zoo, ces kev cob qhia lub sijhawm yog qhov tshwj xeeb haum rau koj. Cov chav kawm raug tuav ntawm lub hauv paus ntsiab lus ntawm alternating high-intensity thiab low-intensity intervals, txhua lub sijhawm yog muab faib rau qee lub sijhawm.
Thaum lub sij hawm kev cob qhia ib ntus poob ob peb zaug calorie ntau ntau tshaj li classic aerobic ce los ntawm kev ua kom cov metabolism tom qab kawg ntawm cov chav kawm. Ib hom kev qhia luv luv yog Tabata (TABATA), nyob rau hauv uas alternate 20 vib nas this ntawm super khaus ce ua raws li los ntawm 10 vib nas this ntawm so. Nyeem ntxiv ntawm no: TABATA kev cob qhia: phau ntawv + kev npaj ua haujlwm.
Crossfit (Crossfit)
Crossfit yog ib qho kev ua kis las uas niaj hnub thiab nrov heev, uas tau dhau los ua qhov kev sib tw tiag tiag hauv kev ua kom lub cev muaj zog. Kev cob qhia crossfit yog tsim los rau kev soj ntsuam zoo yam tsis muaj teeb meem kev noj qab haus huv (tshwj xeeb yog pob qij txha thiab txha nraub qaum).
Qhov kev zov me nyuam yog kev sib xyaw ua ke ntawm lub zog hnyav, aerobic thiab kev ua haujlwm ua haujlwm uas ua haujlwm ntawm qhov nrawm: nrawm, dhia, thawb-UPS, rub-UPS, nce hlua, ua haujlwm nrog qhov hnyav thiab ntau dua. Crossfit tsis yog ib qho kev pab cuam rau kev poob phaus, nws ekstremalnie workout rau kev txhim kho lub cev nyob rau hauv ib lub sij hawm luv luv. Nyeem ntxiv txog kev cob qhia rau crossfit.
Kev cob qhia pab pawg seev cev
Qhov pom tseeb zoo ntawm cov kev qhia seev cev yog qhov ntawd koj yuav tsis tsuas poob phaus, tab sis kom tau ib tug nqi ntawm vivacity thiab zoo. Tsis tas li ntawd, cov kev pab cuam raws li kev seev cev pab qhia cov plasticity thiab gracefulness uas muaj txiaj ntsig zoo hauv lub neej txhua hnub. Txawm li cas los xij nws yuav tsum tau muab sau tseg tias kev cob qhia pab pawg hauv ib chav tau yoog rau qhov hnyav dua li kev txhim kho koj lub peev xwm seev cev.
Raws li txoj cai, kev cob qhia pab pawg ua las voos muaj peev xwm ua kom muaj zog nruab nrab. Hais txog qhov nyuaj ntawm choreography, nws nyob ntawm tus kws qhia tshwj xeeb, tab sis feem ntau lawv tsom mus rau qhov nruab nrab cov tub ntxhais kawm. Peb muab rau cov lus piav qhia ntawm tsuas yog ob peb thaj chaw ntawm kev cob qhia pab pawg seev cev uas tshwm sim feem ntau.
DANCE WORKOUT: txhua yam
Zumba (zeeg)
Niaj hnub no, Zumba yog ib qho ntawm feem ntau nrov seev cev sib txawv hauv kev tawm dag zog-chav ntawm lub ntiaj teb. Nws yog ua raws li kev txav ntawm kev sib xyaw Latin American seev cev.
Kev cob qhia pab pawg Zumba tsuas yog choreographed, siab rog-hlwb tus nqi thiab suab paj nruag incendiary heev, yog li qhov kev pab cuam zoo meej rau kev poob phaus thiab lub siab zoo. Kev tawm dag zog yog lom zem thiab yooj yim, yog li tsim nyog rau cov pib tshiab. Nyeem ntxiv: Zumba qoj: nws yog dab tsi, qhov zoo thiab qhov tsis zoo, nta thiab cov lus qhia.
Belly Dance (Belly Dance)
Leej twg ntawm peb tsis tau qhuas lub plab seev cev thiab sim ua kom lub cev txav mus rau hauv lub Oriental rhythms? Txawm li cas los xij, Belly Dance tsis yog xwb txhim kho gracefulness, softness thiab smoothness thiab pab ceev lub plab, duav, pob tw thiab ncej puab.
Cov chav kawm qhia cov kev qhia hauv Belly Dance yooj yim uas txhawb nqa tag nrho cov leeg nqaij loj thiab txhim kho kev sib koom ua ke. Muaj txiaj ntsig zoo hauv plab seev cev thiab cov neeg uas coj txoj kev ua neej nyob tsis muaj zog vim kev txav ntawm lub duav kom ua kom cov ntshav ncig hauv lub plab pelvic.
Strip Dance/Pole Dance (Strip-dance, ncej seev cev)
Strip dance lossis ncej seev cev kuj hu ua shestova acrobatics. Txhawm rau ua tiav cov txiaj ntsig zoo hauv qhov kev tawm dag zog no koj yuav xav tau lub zog, ncab zoo, cov leeg muaj zog (tshwj xeeb tshaj yog lub cev sab sauv) thiab zoo General Fit. Ua tsaug rau qhov kev tawm dag zog ntawm tus ncej, koj yuav tsis tsuas yog txhim kho lub cev zoo, tab sis kuj tuaj yeem txhim kho kev yooj yim, kev sib koom tes thiab kev nrawm.
Tsis tas li ntawd, ncej seev cev pab txhim kho plasticity thiab kev tshav ntuj, nrog rau kev cob qhia ua las voos. Los ntawm txoj kev, strip seev cev rau cov pib tshiab yuav tsis suav nrog kev tawm dag zog nrog tus ncej, tab sis tsuas yog yuav npaj koj rau cov txheej txheem siab dua.
Lub cev Ballet (Lub cev Ballet)
Qhov kev tawm dag zog no yog qhov zoo tagnrho tsis yog rau cov neeg seev cev lossis cov neeg seev cev yav dhau los, tab sis txhua tus neeg uas xav tau slender, graceful lub cev tsis muaj teeb meem thaj chaw. Ib feem ntawm cov kev tawm dag zog hauv lub cev ntawm tus neeg ntaus pob ua si ntawm Barre: koj yuav ua ntau yam squats thiab nqa ceg.
Ib feem ntawm qhov kev cob qhia tshwm sim nyob rau hauv pem teb thiab yog ib qho kev tawm dag zog uas tsis tshua muaj kev yoog raws li kev qoj ib ce. Tshwj xeeb tshaj yog pab tau qhov kev pab cuam no yog rau cov neeg uas xav mus ua hauj lwm nyob rau hauv lub tsim ntawm slender ob txhais ceg. Nyeem ntxiv: cardio Barre: cov txiaj ntsig, nta, efficiency.
Dance Mix
Dance Mix, raws li pom tseeb los ntawm lub npe nws tus kheej, yog kev sib xyaw ntawm cov seev cev sib txawv: hip hop, jazz-funk, tsev, so seev cev, R'n'b, freestyle. Cov kev cob qhia pab pawg zoo li no tsis yog tsuas yog hlawv calories xwb, tab sis kawm kom txav mus rau qhov sib txawv thiab cov style.
Cov suab paj nruag niaj hnub, sib txawv choreography, lub zog hauv txhua qhov txav - Dance Mix yuav ua rau koj ua siab loj, txo kev ntxhov siab thiab qaug zog.
Tsis tas li ntawm cov kev qhia seev cev yog: Latin, salsa, hip hop, ballroom seev cev, breakdancing. Tsis txhob ntshai mus ntsib ntau yam kev qhia ua las voos, yog tias koj nyiam qhov kev tawm dag zog no. Tom qab tag nrho, koj lub hom phiaj tsis yog kom kawm tau sai thiab raug txhua kauj ruam. Koj lub hom phiaj yog kom tau txais kev tawm dag zog aerobic, hlawv calories, kawm tswj koj lub cev thiab tau txais kev xav zoo.
Pab pawg ua haujlwm tsis zoo
Xws li kev cob qhia pab pawg yog qhov zoo rau cov neeg uas zam kev poob siab thiab hnyav hnyav. Cov kev pab cuam no tau ua rau taw liab qab, tsis cuam tshuam rau cov pob qij txha, yog li tsim nyog rau ntau tus neeg koom nrog.
Tab sis txawm hais tias koj noj qab haus huv tag nrho thiab tsis muaj contraindications, nco ntsoov them sai sai rau hom kev pab cuam no. Ntau ntawm lawv yog kev tiv thaiv ntawm ntau yam kab mob uas tuaj yeem tshwm sim los ntawm kev ua neej nyob sedentary lossis, ntawm qhov tsis sib xws, ntau dhau.
Pilates
Lub hom phiaj tseem ceeb ntawm Pilates yog cov leeg: nraub qaum, plab, pob tw, Yog li yog tias qhov no yog koj thaj chaw teeb meem, ces Pilates koj yeej pom zoo. Tsis tas li ntawd, Pilates pab ntxiv dag zog rau cov leeg postural uas txhawb nqa tus txha nraub qaum, thiab yog li ntawd koj yuav txhim kho koj lub cev thiab tshem tawm cov teeb meem rov qab.
Kev cob qhia pab pawg Pilates feem ntau tshwm sim hauv pem teb, kuj tuaj yeem siv cov khoom siv ntxiv (pob, elastic band, qoj bands)uas yuav pab kom muaj ntau haiv neeg zaj lus qhia. Nyeem ntxiv: Pilates: kev ua tau zoo, txiaj ntsig, nta cov lus qhia.
Callanetic (Callanetic)
Callanetics tau coined nyob rau hauv lub 60-ies, tab sis lub ncov ntawm nws muaj koob meej tuaj nyob rau hauv lub xyoo caum kawg. Qee qhov tsis meej pem callanetics thiab Pilates, tab sis lawv txawv ntawm txoj cai.
Lub hauv paus ntawm callanetics yog cov kev tawm dag zog zoo li qub, koj cov leeg tau thauj khoom los ntawm kev ncab thiab isometric nro. Koj yuav ua haujlwm tsis yog tsuas yog cov leeg nqaij loj xwb, tab sis kuj yog cov leeg sib sib zog nqus uas tsis koom nrog kev ua haujlwm tsis tu ncua.
Fitball (Kev qoj ib ce nrog Fitball)
Kev tawm dag zog ntawm lub pob qoj ib ce tsis yog pab koj kom muaj kev sib txawv ntawm cov kev tawm dag zog ib txwm, tab sis kuj txhim kho kev ua tau zoo ntawm cov kev tawm dag zog. Ua ntej, kev cob qhia ntawm lub fitball los tsim cov leeg nqaij corset, vim hais tias thaum lub sij hawm cev xeeb tub, koj yuav tsum tau ua kom qhov sib npaug, yog li siv lub plab, nraub qaum thiab pob tw.
Qhov thib ob, qhov tsis ruaj khov ntawm lub pob ua rau kev ua haujlwm ntawm cov leeg-stabilizers, uas tsis muaj nyob rau hauv lwm qhov kev ua haujlwm. Kev cob qhia pab pawg ntawm lub fitball yog qhov tsim nyog rau cov neeg uas xav ua haujlwm cov leeg nqaij.
Stretching / Flex (stretching, ncab)
Kev tawm dag zog pab pawg stretching yog ib chav kawm so uas mob siab rau ncab txhua pawg leeg. Qhov kev zov me nyuam muaj cov kev cai zoo li qub, uas yuav tso cai rau koj kom lengthen cov leeg thiab tob zuj zus koj stretch. Qhov kev xyaum yuav tsum tau nrog los ntawm kev ua pa tob kom mos tsis mob stretching ntawm cov leeg thiab ligaments.
Yog tias koj tsis muaj lub cev hloov pauv, koj tuaj yeem siv lub pluaj, phuam, yoga blocks, kom yooj yim rau kev tawm dag zog. Sim kom tsis txhob sab nraud ntawm cov leeg nqaij, qhov no tuaj yeem ua rau raug mob.
Kev tawm dag zog
Articular ce yuav pab tau rau txhua lub hnub nyoog, thiab ob leeg txiv neej thiab poj niam. Nrog lub hnub nyoog peb poob kev txav mus los hauv peb cov pob qij txha, yog li yog tias koj tsis mloog nws, koj yuav ntsib teeb meem xws li mob caj dab, mob caj dab, osteochondrosis.
Articular gymnastics suav nrog ntau yam dynamic ce los txhim kho kev txav mus los ntawm articular apparatus. Feem ntau, qhov kev hloov pauv ntawm lub viav vias limb.
Yoga
Hauv yoga muaj ntau txoj kev: Hatha yoga, lub zog yoga, Kundalini yoga, Vinyasa yoga, Yin yoga. Cov kev taw qhia tshaj plaws hauv cov chav kawm yog Hatha yoga. Yog tias koj tsis to taub qhov intricacies, koj tuaj yeem xaiv rau nws.
Tsis tas li ntawd yoga feem ntau faib los ntawm theem ntawm qhov nyuaj, yog li yog tias koj pib tawm, xaiv qib pib, txawm tias koj ua tau zoo hauv lwm hom kev qoj ib ce.
Noj qab nyob zoo
Txij li kev ua neej nyob sedentary yog ib qho laj thawj tseem ceeb rau cov teeb meem nraub qaum, koj pab pawg workouts rau kev noj qab haus huv rov qab los yog nrov dua. Feem ntau, lawv suav nrog stretching ce ntawm cov leeg nraub qaum txo qhov mob thiab kev tawm dag zog kom ntxiv dag zog rau cov leeg corset tiv thaiv cov teeb meem rov qab.
Txawm li cas los xij, yog tias koj muaj teeb meem mob nraub qaum, tom qab ntawd ua ntej chav kawm yog qhov zoo tshaj plaws los sab laj tus kws kho mob kom tsis txhob ua mob rau koj tus kheej ntau dua.
Bodyflex (lub cev Flex - ua pa ua pa)
Bodyflex yog ib qho kev ua pa uas yuav pab tau koj los txhim kho kev noj qab haus huv thiab txo qhov ntim ntawm lub cev, tshwj xeeb tshaj yog nyob rau hauv lub plab mog. Bodyflex yog qhov zoo rau cov poj niam tom qab yug me nyuam uas yog contraindicated hauv kev poob siab. Bodyflex kuj tsim nyog rau cov neeg laus thiab cov neeg uas rov zoo los ntawm kev raug mob.
Thaum cov kev cob qhia pab pawg ntawm Flex, ua tib zoo mloog cov lus qhia ntawm cov kws qhia, raws li cov txheej txheem ua pa ncaj qha nyob ntawm qhov kawg tshwm sim.
Cov lus qhia rau xaiv kev cob qhia hauv qee kis:
- Cov chav kawm ua pab pawg twg xaiv cov txiv neej: Cycling, CrossFit, Twj / Kub Hlau, Kev cob qhia ib ntus, Kev cob qhia ua haujlwm.
- Cov chav kawm ua pab pawg twg xaiv cov neeg laus: Pilates, Callanetic, Joint gymnastics, Noj qab haus huv rov qab, qoj ib ce nrog lub pob yoga, ib co seev cev workout.
- Cov chav kawm ua pab pawg twg xaiv tom qab yug: Nws yog qhov zoo dua los pib nrog kev ua las voos thiab nws tsis tshua muaj kev cuam tshuam kev ua haujlwm kom haum rau kev ntxhov siab. Tom qab 1-2 lub hlis ntawm cov chav kawm tsis tu ncua koj tuaj yeem mus rau kev cob qhia aerobic thiab lub zog.
- Cov chav kawm ua pab pawg twg xaiv tshem plab rog: nyiam cardio workouts, ntxiv rau lawv 1-2 zaug hauv ib lub lis piam Abs/Core lossis Pilates. Txhawm rau txo lub plab nrog diastasis sim Bodyflex.
- Qhov kev cob qhia pab pawg twg xaiv poob phaus hauv ob txhais ceg: alternate cardio workout lossis kev cob qhia ib ntus thiab kev qhia hnyav rau lub cev qis. Nws kuj tseem yuav ua tau zoo Cycling thiab lub cev ballet.
Kev cob qhia pab pawg yog ib txoj hauv kev zoo kom tshem tawm qhov hnyav dhau, kev txhim kho lub cev muaj zog, ntxiv dag zog rau cov leeg, tshem tawm cov teeb meem kev noj qab haus huv vim kev ua neej nyob sedentary. Txhawm rau pib koom nrog hauv pab pawg qoj ib ce, koj tsuas yog yuav tsum tau txiav txim siab cov kev taw qhia, mus yuav cov khaub ncaws kis las thiab kaw rau lub gym.
Saib kuj:
- Cardio workout tom tsev
- Kev qhia kom zoo rau cov poj niam nrog dumbbells
- TABATA workout: npaj sau rau yuag poob