txheem
Yog tias koj xav tias qhov txiaj ntsig siab tshaj plaws los ntawm kev cob qhia, ces koj ua tsis tau yam tsis muaj kev sov so. Koj yuav pib tsis quav ntsej nws qhov kev siv - thiab koj lub cev yuav tsis npaj txaus rau cov chav kawm.
Koj mus tom qab lub log ntawm lub tsheb, pib nws thiab tam sim ntawd xav kom ceev nws mus rau 200 km / h. Qhov no yuav cuam tshuam li cas rau mechanics? Nws yuav cuam tshuam li cas rau tag nrho cov xwm txheej ntawm lub tsheb? Qhov no yog ib qho piv txwv rau kev ua haujlwm tsis muaj kev sov so. Cia peb saib seb yog vim li cas koj xav tau kev sov so ua ntej kev cob qhia thiab nws cuam tshuam rau lub cev tag nrho.
Txhua yam koj yuav tsum paub txog kev ua kom sov ua ntej kev tawm dag zog
Peb lub cev muaj qee qhov kev nyab xeeb. Tsis ntev los sis tom qab peb txhua tus pib muaj hnub nyoog. Kev qoj ib ce los yog kev ua si tsuas yog pab kom lub cev hluas kom ntev li ntev tau. Kev ua kom sov ua ntej kev cob qhia tsuas yog xav tau los tiv thaiv kev sib koom ua ke, pob txha, teeb meem ntawm cov hlab plawv.
Txoj cai tseem ceeb: pib koj qhov kev tawm dag zog nrog kev sov so. Ua ntej pib kev tawm dag zog, peb lub cev tau so. Kev sov so ua haujlwm ua "sov-up" ntawm tag nrho cov leeg.
Dab tsi yog qhov ua haujlwm ntawm qhov sov so?
- Ua kom sov cov pob qij txha thiab cov leeg ua ntej kev tawm dag zog.
- Cov leeg nqaij yog elastic dua li tsis sov. Qhov no txhais tau hais tias lub zog muaj peev xwm yuav siab dua.
- Txo kev pheej hmoo ntawm kev raug mob thiab sprains.
- Txhim kho lub cev nrog oxygen.
- Acceleration ntawm metabolism thiab ntshav ncig.
- Ib qho adrenaline maj uas pab koj tiv nrog kev ntxhov siab ntawm lub cev.
- Txhim kho kev sib koom tes thiab kev mloog zoo.
- Kev npaj ntawm cov hlab plawv.
- Txo qhov kev ntxhov siab rau lub cev ua ntej kev tawm dag zog tseem ceeb.
Yog li ntawd, qhov tseeb warm-up pab lub cev tune nyob rau hauv lub workout. Nyob rau hauv lub hlwb thiab physiological kev nkag siab. Thiab koj yuav muaj peev xwm ua tau zoo dua workout, uas yuav cuam tshuam qhov tshwm sim.
Thiab yog tias koj cob qhia yam tsis muaj kev sov so, yuav ua li cas rau qhov tshwm sim?
Cia peb saib ib qho piv txwv. Xav txog ib qho nqaij nyug ntawm cov pob txha uas nyuam qhuav muab tawm ntawm lub freezer. Nws yog ib qho yooj yim rau tawg thiab nyuaj rau khoov. Tam sim no xav txog tib yam, tab sis nyob rau hauv chav tsev kub. Nws yog ib qho nyuaj rau tawg thiab cov nqaij nws tus kheej tau ua elastic dua.
- Thaum sov, lub cev kub maj mam nce thiab cov ntshav ncig nrawm. Figuratively - koj rub cov nqaij tawm ntawm lub tub yees.
- Kev cob qhia tsis muaj qhov sov so ua rau txo qis hauv kev sib koom ua ke, o thiab deformity.
- Tsis muaj kev sov so kuj ua rau lub ligamentous apparatus (dab tsi txuas cov leeg thiab pob qij txha). Yog tsis muaj cua sov, lawv yooj yim heev rau mob.
Nco ntsoov: yam tsis muaj kev sov so, muaj kev pheej hmoo siab ntawm kev raug mob ntawm pob qij txha, qaug zog, lossis teeb meem ntshav siab. Yog li ntawd, tsis txhob mloog cov phooj ywg uas koom nrog tsis muaj kev sov so.
Puas muaj qhov sib txawv ntawm kev ua kom sov ua ntej lub zog thiab kev cob qhia aerobics?
Qhov tseeb tsis muaj. Yuav tsum muaj kev ua kom sov sov ua ntej ua ntej cov chav kawm hauv lub gym lossis hauv tsev. Ua ntej lub zog los yog kev cob qhia cardio. Qhov tsuas yog qhov yuav tsum tau xav txog yog cov leeg nqaij feem ntau hauv kev cob qhia.
Cia peb hais tias koj npaj yuav caij tsheb kauj vab 10 km, qhov twg koj yuav tsum ua kom sov so ntau dua rau cov leeg nqaij thiab ncej puab. Tab sis nws yog ib qho tseem ceeb rau "sov" tag nrho lub cev.
Pre-workout warm-up program
Xav txog cov qauv ntawm universal warm-up. Cia peb piav qhia txhua yam khoom yog dab tsi. Nrog rau lub sijhawm 1-2 feeb, nws tsis tuaj yeem ua kom sov cov leeg nrog ligaments, nce qhov kub thiab ua kom cov ntshav ncig. Yog li ntawd, universal warm-up lub sij hawm yuav tsum tsis pub dhau 5-10 feeb.
Rau kev ua pa system thiab ncig:
- 1-2 feeb ntawm kev tawm dag zog cardio.
Rau elasticity ntawm ligaments:
- 1-2 feeb ntawm kev sib koom ua ke.
- 2-3 feeb ntawm cov leeg nqaij stretching.
Rov qab ua ntej lub ntsiab workout:
- 0.5-1 feeb kom rov zoo.
Lub cim tseem ceeb ntawm kev sov so zoo yog tias tom qab nws koj muaj zog, muaj kev zoo siab thiab xav pib lub ntsiab workout. Sensation ntawm warmth thiab hws. Tsis txhob confuse warm-up thiab txias-down. Cov tom kawg yuav tsum tshwm sim nyob rau hauv ib qho chaw zoo li qub thiab ntawm qeeb qeeb. Nws muaj lub ntsiab lus rov qab - kom rov ua pa thiab ua rau muaj kev mob tshwm sim tom qab kev cob qhia.
Dab tsi koj yuav tsum nco ntsoov: txhua qhov kev tawm dag zog pib nrog kev sov so. Nco ntsoov qhov no thiab ua nws.