Ntau ntau tau sau txog cov txiaj ntsig zoo ntawm kev khiav qeeb ntawm lub cev. Kev noj qab haus huv jogging yog qhov yooj yim tshaj plaws thiab siv tau yooj yim tshaj plaws ntawm kev siv lub cev qoj ib ce. Txoj kev yooj yim ntawm kev tawm dag zog no tso cai rau koj tsis tsuas yog hlawv calories xwb, tab sis kuj txhim kho koj txoj kev noj qab haus huv. Tsis tu ncua jogging thiab ncav cuag ib theem ntawm kev ntxhov siab normalize pw tsaug zog, mus ob peb vas, thiab nce efficiency.
Khiav, ib tug neeg consciously fights rau nws noj qab haus huv thiab lub hom phiaj ua tiav qhov xav tau. Khiav, ib tug neeg tsis yog kawm tswj tus kheej xwb, tab sis masters ib tug active, tawm tsam thiab dhau los ua tus pab rau tus kws kho mob. Cov tshuaj qhia kev mob siab rau hauv kev cia siab ntawm cov txiaj ntsig ntawm lawv qhov kev noj haus, thiab qhov no tsis tas yuav ua rau kom rov zoo sai.
Tsis tas li ntawd, nws yog ib qho zoo heev txhais tau tias ntawm defusing thiab neutralizing kev xav tsis zoo. Kev khiav tsis yog tsuas yog txhim kho kev pw tsaug zog thiab kev noj qab haus huv, tab sis kuj txo cov roj cholesterol thiab triglycerides. Hom kev tawm dag zog no yog ib txoj hauv kev zoo los txo lub cev hnyav vim ua kom cov rog metabolism. Tom qab qhov kawg ntawm kev khiav, cov leeg ua haujlwm txuas ntxiv siv cov pa oxygen rau ob peb teev ntxiv, thiab qhov no ua rau muaj kev siv zog ntxiv. Yav tsaus ntuj jogging yog tshwj xeeb tshaj yog pab tau. Nws raug tso cai, thiab txawm pom zoo, hloov ntawm kev khiav thiab taug kev.
| Ceev, km / teev | Lub cev hnyav, kg | |||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | |
| 7 | 5,3 | 5,8 | 6,4 | 6,9 | 7,4 | 8,0 | 8,5 | 9,0 | 9,5 | 10,1 |
| 8 | 6,2 | 6,8 | 7,4 | 8,1 | 8,7 | 9,3 | 9,9 | 10,5 | 11,2 | 11,8 |
| 9 | 7,1 | 7,8 | 8,5 | 9,2 | 9,9 | 10,7 | 11,4 | 12,1 | 12,8 | 13,5 |
| 10 | 8,0 | 8,8 | 9,6 | 10,4 | 11,2 | 12,0 | 12,8 | 13,6 | 14,4 | 15,2 |
| 11 | 8,9 | 9,8 | 10,7 | 11,6 | 12,5 | 13,4 | 14,2 | 15,1 | 16,0 | 16,9 |
| 12 | 9,8 | 10,8 | 11,8 | 12,7 | 13,7 | 14,7 | 15,7 | 16,7 | 17,6 | 18,6 |
Nws yog ib qho tseem ceeb kom nco ntsoov tias nws yog qhov zoo dua los pib jogging tom qab sab laj nrog kws kho mob lossis tus kws qhia tshwj xeeb. Kev siv hluav taws xob thaum khiav ntawm qhov ceev ntawm 10 km / h nce 62 zaug piv rau lub xeev so. Txhawm rau kom poob phaus, nws yog qhov zoo tshaj plaws los siv qeeb, khiav mus ntev.
Koj yuav tsum pib kev cob qhia los ntawm qhov deb ntawm 500-600 m (ntau zaus ntawm 120-130 kauj ruam ib feeb), nce qhov kev ncua deb ntawm 100-200 m txhua lub lis piam. Qhov kev ncua deb ntawm cov poj niam yog 2-3 km, 3-4 zaug ib lub lim tiam. Nyob rau lub caij ntuj no, nws yog qhov zoo dua mus skiing es tsis txhob khiav. Nws yog qhov nthuav thiab xav ntau dua. Qhov kev ncua deb tuaj yeem maj mam nce mus rau 10-12 km lossis ntau dua.
Kev siv hluav taws xob (kcal / min) thaum siv kev ua si ua si (khiav ntawm 7-12 km / h) tau nthuav tawm hauv lub rooj, muab lub sijhawm ua haujlwm (min) los ntawm tus nqi sib thooj los ntawm lub rooj, peb yuav tau txais qhov xav tau. tshwm sim.
Yog tias peb siv cov qauv yooj yim ntawm kev suav, nws hloov tawm tias thaum khiav, 1 kcal yog xav tau rau 1 kg ntawm lub cev qhov hnyav ntawm 1 km ntawm qhov kev ncua deb, uas yog, tus khiav nrog qhov hnyav ntawm 70 kg siv 70 kcal ib kilometer ntawm. khiav. Tab sis nws yuav tsum raug sau tseg tias qhov kev suav no tsis suav nrog cov struts thiab lwm yam mob (qhovntsej thiaj tsis mob / nce toj, cov txheej txheem khiav, thiab lwm yam).
Jogging yog undesirable. Qhov no khiav ntawm qhov ceev hauv qab 6 km / h. Thaum jogging, muaj peev xwm ntawm ceg raug mob, thiab cov hlab plawv thiab cov hlab ntsws yuav luag tsis muaj zog.
Cov neeg uas niaj hnub mus jogging txhim kho lawv txoj kev noj qab haus huv thiab muaj peev xwm ua haujlwm. Tsis tas li ntawd, feem ntau ib tug neeg nyiam cov txheej txheem ntawm kev khiav. Tom qab qhov kawg ntawm kev khiav, cov leeg ua haujlwm txuas ntxiv siv cov pa oxygen rau ob peb teev ntxiv, thiab qhov no ua rau muaj kev siv zog ntxiv. Yav tsaus ntuj jogging yog tshwj xeeb tshaj yog pab tau. Nws raug tso cai, thiab txawm pom zoo, hloov ntawm kev khiav thiab taug kev.
Taug kev thiab khiav yog txoj kev nyiam tshaj plaws ntawm kev ua si ntawm lub cev, muab lawv qhov zoo ntawm ntau txoj haujlwm:
- cov kev txav uas ib tug neeg ua yog lub ntuj tsim tshaj plaws rau nws, thiab yog li ntawd lawv tsis yog thiab yooj yim dua thiab feem ntau siv tau;
- taug kev muaj qhov tsawg kawg nkaus ntawm contraindications, thiab yog tias kev khiav yog ua ntej los ntawm kev taug kev, ces nws yuav luag tib yam tsawg kawg nkaus;
- khiav thiab taug kev ntau dua tsis tas yuav tsum tau saib xyuas kev kho mob ntau zaus;
- lawv tuaj yeem xyaum yuav luag txhua qhov chaw thiab tsis deb ntawm tsev;
- taug kev thiab jogging tuaj yeem nqa tawm hauv cov tshuaj yej uas yooj yim tshaj plaws rau ib tus neeg; txhua lub sijhawm ntawm lub xyoo, huab cua;
- cov dej num no tsis siv sijhawm ntxiv (rau kev mus ncig, kev npaj, thiab lwm yam);
- kev noj qab haus huv-kev txhim kho cov txiaj ntsig tau ua tiav, thiab nrog rau kev siv sijhawm zoo tshaj plaws hauv chav kawm;
- jogging thiab taug kev yog qhov pheej yig tshaj plaws ntawm kev ua si lub cev kev kawm, vim lawv tsis xav tau cov cuab yeej kim, khoom siv, khaub ncaws thiab kev yuav daim pib caij nyoog mus xyuas cov chaw ua si.
Taug kev thiab khiav tuaj yeem suav hais tias yog kev noj qab haus huv tandem, uas taug kev yuav yog tus thawj coj ntawm thawj theem, thiab khiav ntawm qhov thib ob.