txheem
Muaj ntau txoj hauv kev rau kev tawm dag zog hauv tsev, tab sis ib qho ntawm cov txheej txheem nrov tshaj plaws rau kev poob phaus thiab hlawv rog yog kev cob qhia circuit. Koj tsis tau sim qhov kev pab cuam no lossis tab tom nrhiav ib qho kev hloov tshiab ntawm nws qhov kev siv? Peb muab koj lub tswv yim npaj txhij ntawm kev tawm dag zog rau kev cob qhia circuit hauv tsev rau cov ntxhais, uas yuav pab koj kom poob phaus thiab tshem tawm cov teeb meem hauv cheeb tsam thiab hlawv rog dhau.
Kev cob qhia Circuit Court yog ib qho nyuaj ntawm 4-8 ce rau tag nrho lub cev, rov ua dua ob peb zaug. Koj tuaj yeem khaws koj tus kheej ib daim ntawv teev cov kev tawm dag zog, lub sijhawm ntawm kev tua thiab tus lej ntawm laps.
Kev cob qhia Circuit Court tshwm sim ntawm qhov nrawm nrawm, cov kev tawm dag zog tau ua ib qho tom qab tsis muaj kev so (los yog nws luv heev), qhov nres yog ncaj qha ntawm lub voj voog. Koj tuaj yeem cob qhia kom poob phaus thiab siv cov khoom siv ntxiv.
Yuav ua li cas khiav Circuit Court kev cob qhia?
Kev cob qhia Circuit Court hauv tsev rau cov ntxhais feem ntau suav nrog kev tawm dag zog rau txhua pawg leeg ntawm sab sauv thiab sab hauv ntawm lub cev. Txawm hais tias koj yuav tsum tau kho xwb, piv txwv li, lub duav, tsis txhob hnov qab txog kev tawm dag zog rau caj npab thiab lub plab. Ntau yam kev tawm dag zog thiab kev thauj khoom ntawm cov leeg siab tshaj plaws yuav pab kom hlawv calorie ntau ntau thiab yog li ua kom muaj txiaj ntsig ntawm kev cob qhia. Yog tias koj muaj qhov teeb meem tshwj xeeb, koj tuaj yeem ntxiv ntau yam kev tawm dag zog tsom rau thaj chaw no.
Cov cai yooj yim rau kev siv cov kev cob qhia hauv Circuit Court rau cov rog poob:
- Kev cob qhia Circuit Court suav nrog 4-8 ntawm cardio thiab kev tawm dag zog lub zog nrog lub nra rau tag nrho lub cev.
- Kev tawm dag zog yog ua nyob rau hauv ib qho dhau ib leeg yam tsis muaj kev cuam tshuam (lossis nrog kev cuam tshuam tsawg kawg hauv 10-20 vib nas this).
- Kev tawm dag zog yog ua rau ntawm daim ntawv xa nyiaj lossis raws sijhawm ntawm koj qhov kev txiav txim siab (tsawg kawg 10 rov ua dua lossis 20 vib nas this ib zaug).
- Nruab nrab ntawm lub voj voog yuav tsum tau so 1 mus rau 3 feeb.
- Tus naj npawb ntawm rounds txhais lawv tus kheej, tab sis feem ntau kev cob qhia hauv Circuit Court kav ntev li 30 feeb.
Yog tias koj xav kom poob phaus, ua lub voj voog kev cob qhia hauv tsev 3-5 zaug hauv ib lub lis piam rau 30 feeb (tsis suav nrog kev sov so thiab txias). Raws li koj ua hauv tsev yam tsis muaj tus kws qhia, kho lawv lub nra ntawm nws tus kheej. Tsis txhob overdo nws, tab sis tsis txhob hnov qab tias tsis muaj kev vam meej tsis muaj txiaj ntsig. Maj mam nce lub sij hawm tawm dag zog, nce lub dumbbell qhov hnyav, txo lub sijhawm so ntawm kev sib tw los pab kom ceev tus nqi ntawm kev tawm dag zog.
Cov txiaj ntsig ntawm kev cob qhia circuit rau kev poob phaus:
- Ua tsaug rau kev ua haujlwm ncig koj yuav hlawv rog thiab poob phaus. Kev tawm dag zog rau txhua pawg leeg yuav ua rau koj lub cev haum thiab elastic, tsis muaj teeb meem hauv cheeb tsam.
- Kev cob qhia Circuit Court ntxiv dag zog rau cov leeg, txhim kho kev mob plawv thiab cov leeg nqaij endurance. Qhov no yog ib tug zoo workout cardiovascular system.
- Koj ib txwm tuaj yeem kho lub sijhawm thiab kev siv zog ntawm kev cob qhia circuit. Xws li cov kev pab cuam yog ib qho yooj yim mus ua raws li, lawv yog heev sib txawv thiab xis.
- Qhov no yog ib lub sij hawm zoo, vim hais tias kev cob qhia circuit hauv tsev muaj tus nqi zog siab. Lawv pab ua kom koj cov metabolism sai thiab ua kom cov txheej txheem rog ntxiv hauv lub cev.
- Koj xav tau yam tsawg kawg nkaus ntxiv rau kev cob qhia.
Txhua yam hais txog TABATA kev cob qhia
Contraindications rau kev cob qhia Circuit Court:
- Kev cob qhia lub cev tsis muaj zog (novice hauv kev ua si nawv)
- tus kab mob plawv
- Tsis ntev los no kev phais lossis raug mob
- Teeb meem nrog cov musculoskeletal system los yog pob qij txha
- Cev xeeb tub thiab lub sijhawm tom qab yug menyuam (yam tsawg kawg 2 lub hlis)
Yog tias koj muaj lwm yam kab mob tsis sib haum nrog kev ua haujlwm nquag, ua ntej koj ua kev cob qhia circuit hauv tsev nrog koj tus kws kho mob.
Cov kev xyaum rau kev cob qhia circuit hauv tsev
Peb muab koj lub tswv yim npaj txhij ntawm kev tawm dag zog rau kev cob qhia circuit hauv tsev. Qhov kev pab cuam yog tsim cov ntxhais uas xav kom poob phaus, hlawv rog thiab cov leeg nqaij. Yog ib co ce tsis haum koj, koj tuaj yeem tshem tawm lawv los ntawm qhov kev pab cuam los siv qhov hloov kho ntawm qhov kev tawm dag zog lossis hloov nrog lwm qhov kev xaiv.
Kev cob qhia kev ua haujlwm Circuit Court
Peb muab kev cob qhia txog kev sib tw hauv tsev, uas yuav suav nrog ntau yam kev tawm dag zog rau txhua qhov teeb meem. Qhov no yuav pab cob qhia nrog kev ua haujlwm siab tshaj plaws. Qhov kev zov me nyuam yuav suav nrog hom kev tawm dag zog hauv qab no (hauv cov kab ke yog cov piv txwv tshwj xeeb):
- Cardio ce nrog rau qhov tseem ceeb ntawm lub plab (khiav nrog siab nqa nws lub hauv caug, burpee, kab rov tav khiav, roob ris, dhia hauv pluaj los ntawm tsa ceg)
- Cardio ce nrog rau qhov tseem ceeb ntawm ob txhais ceg (tom qab dhia, dhia lunges, dhia 180 degrees, dhia mus rau hauv lub dav squat, sumo squat dhia nrog)
- Kev tawm dag zog rau lub cev sab saud (dumbbell lub rooj ntev zaum xovxwm rau lub xub pwg nyom, pushups, pushups rau triceps, nqa tes ntawm ib tug biceps, kis ob txhais tes nyob rau hauv txoj kab nqes rau sab nraum qab)
- Kev tawm dag zog rau plab (twisting, ob twisting, kov ntiv taw, ceg nqa, Lavxias teb sab twist)
- Exercise plank (sab plank, xub pwg kov plank, muab ob txhais ceg hauv pluaj, kab laug sab, taug kev hauv pluaj)
- Kev qoj ib ce rau ob txhais ceg nrog dumbbell (sab lunge, lunge rau, lunge rau pem hauv ntej, squat nrog dumbbells, deadlifts)
- Kev tawm dag zog rau ob txhais ceg rau hauv av (sab ceg nqa ntawm txhua plaub, viav vias ceg txiab ceg nqa mus rau sab hauv caug ceg nqa hauv choj)
Txhua qhov kev tawm dag zog suav nrog ib qho kev tawm dag zog txhua. Yog tias qhov kev tawm dag zog tau ua rau ntawm qhov sib txawv (xws li lunge), ces hloov tes los ntawm lub voj voog.
Kev tawm dag zog hauv peb lub tswv yim muab faib ua 5 hnub. Koj tuaj yeem cob qhia 3-5 zaug hauv ib lub lis piam ntawm koj xaiv, tsuas yog khiav txhua qhov kev pab cuam ib zaug. Piv txwv li, yog kev cob qhia 3 zaug hauv ib lub lis piam: Hnub Monday - Hnub 1, Wednesday - Hnub 2 Hnub Saturday - Hnub 3 Hnub Monday - Hnub 4 , Thiab lwm yam (hnub ntawm lub lim tiam tuaj yeem yog dab tsi). Cov lus qhia ua tiav ntawm daim ntawv xa nyiaj lossis raws sijhawm raws li koj nyiam, koj tuaj yeem tsom mus rau cov phiaj xwm hauv qab no. Tus naj npawb ntawm kev sib tw txhais nws tus kheej lub peev xwm thiab nyob rau hauv lub hauv paus ntawm tag nrho cov sij hawm ntawm zaj lus qhia.
Top 20 cov yeeb yaj kiab ntawm cardio workouts rau ua kom poob phaus
Npaj Circuit Court kev cob qhia rau beginners:
- Txhua qhov kev tawm dag zog tau ua rau 20-30 vib nas this lossis 10-20 reps.
- Qhov seem ntawm kev tawm dag zog 10-15 vib nas this.
- So ntawm qhov sib tw 2-3 feeb.
- Tag nrho cov kev cob qhia lub sij hawm ntawm 15-25 feeb.
Npaj Circuit Court workout rau advanced:
- Txhua qhov kev tawm dag zog tau ua rau 40-50 vib nas this lossis 15-30 rov ua dua.
- Qhov seem ntawm kev tawm dag zog 5-10 vib nas this.
- So ntawm qhov sib tw 1-2 feeb.
- Tag nrho lub sijhawm ua haujlwm 30-40 feeb.
Timer 30 vib nas this ua haujlwm / 15 vib nas this so:
Lub timer rau 45 vib nas this ua haujlwm / 15 vib nas this so:
Kev cob qhia rau Circuit Court
Kev tawm dag zog zoo dua (tab sis tsis tas yuav) raug tua nyob rau hauv qhov kev txiav txim uas lawv nyob nrog rau kev so ntawm cov leeg leeg thiab rov ua pa tom qab cardio.
hnub 1
1. Cov pob qog sab sab
2. - Kuaj lub xub pwg pluaj
3. Zaum nrog dumbbells
4. Sib ntswg
5. Burpee (kev xaiv xaiv)
6. Sab ceg nqa tawm ntawm tag nrho plaub
7. Nqa tes ntawm biceps
hnub 2
1. Muab txhais tes tso rau hauv qhov chaw backrest
2. Ua ciav 180 degrees
3. Ceg sawv
4. Quav rau ntawm chaw
5. Lub splaying ntawm ob txhais ceg nyob rau hauv lub pluaj
6. Ua haujlwm nrog lub hauv caug siab nqa
7. Viav vias ob txhais ceg
hnub 3
1. Cov tog dej nyob ib sab
2. Kab rov tav Jogging
3. Lavxias twist
4. Txiab Txiab
5. Pushups rau lub xub pwg nyom, caj npab thiab hauv siab
6. Dhia rau lub qhov dav dav
7. Sab plank
hnub 4
1. Dumbbell lub rooj ntev zaum nias rau lub xub pwg nyom
2. Dhia ntsws
3. Ob chav sib ntswg
4. Cov neeg tuag
5. Mos Xes
6. Sab ceg nqa mus rau sab ntawm kuv lub hauv caug
7. Taug kev hauv lub bar
hnub 5
1. Mob ntsws rau pem hauv ntej
2. Pushups rau triceps
3. Dhia hlua khi los ntawm nce ceg
4. Ceg ceg nqa rau hauv choj
5. Kab laug sab
6. Sumo zaum-sawv nrog dhia
7. Kov ko taw
Cov lus qhia rau kev ua ncuav qab zib:
- Ib txwm pib tawm dag zog nrog kev sov so thiab xaus nrog kev sib tsoo (stretching) lawv lub sijhawm yuav tsum tsis pub tsawg dua 5 feeb.
- Ib txwm koom nrog kev ua si ncig txawm nyob hauv tsev hauv khau ncaws pob (sneakers). Nco ntsoov saib peb sab saum toj zoo tshaj plaws poj niam cov khau rau kev qoj ib ce.
- Tsis txhob hnov qab txog dej! Haus 1 khob dej 30 feeb ua ntej kev tawm dag zog thiab 2 khob dej tom qab kev tawm dag zog. Hauv chav kawm, sim ua kom haus dej txhua 10 feeb, ua ob peb SIPS me me.
- Tsis txhob tawm dag zog rau lub plab tag, noj mov yuav tsum yog 1.5-2 teev ua ntej kev cob qhia circuit.
- Kev cob qhia Circuit Court yuav tsum muaj kev tawm dag zog rau txhua pawg leeg. Koj tuaj yeem suav nrog kev tawm dag zog rau thaj chaw lub hom phiaj (xws li ob txhais ceg), tab sis qhov no, qhov ua tau zoo ntawm kev cob qhia Circuit Court rau kev poob phaus thiab roj hlawv yog txo.
- Nco ntsoov tias kev poob phaus tsis yog tsuas yog ib qho tseem ceeb rau kev tawm dag zog tsis tu ncua, tab sis kuj yuav tsum saib xyuas cov calories txhua hnub. Txawm tias kev tawm dag zog txhua hnub yuav tsis coj koj mus rau qhov tshwm sim yam tsis muaj kev noj haus kom raug.
- Yog tias koj tab tom nrhiav kev tawm dag zog rau cov neeg pib tshiab, saib peb xaiv cov yeeb yaj kiab yooj yim raws li taug kev ceev.
5 cov yeeb yaj kiab nrog kev cob qhia thoob plaws hauv tsev
Yog hais tias koj nyiam kom muaj nyob rau hauv cov kev pab cuam video tiav, saib peb sau ntawm cov yeeb yaj duab circuit workout tom tsev rau poob phaus nyob rau hauv Lavxias teb sab. Kev ua haujlwm zoo rau kev poob phaus yuav pab koj tshem tawm cov teeb meem hauv cheeb tsam thiab ua kom lub cev nruj.
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Yog tias koj xav hloov ib qho kev tawm dag zog lossis hloov kho kev cob qhia hauv tsev, saib peb cov kev npaj ua tiav:
- Sab saum toj 50 ce rau cov leeg plab hauv tsev
- Sab saum toj 50 rau ob txhais ceg hauv tsev
- Top 20 ce rau caj npab hauv tsev
Rau kev poob phaus Nrog dumbbells