Nrhiav seb yam twg koj yuav tsum tau coj mus rau kev qhia, yam uas koj yuav tsis xis nyob los ua qhov kev qhia tag nrho. Ntau tus neeg ncaws pob rov qab zoo siab nrog lawv thawj zaug mus ntsib lub gym, thaum txhua yam yog qhov tshiab. Thaum xub thawj, koj tsis muaj lub tswv yim txog ntu ntu ntawm triceps lossis Scottish bench. Tam sim no peb yuav qhia koj tias yuav coj dab tsi nrog koj mus rau chav ncaws pob thiab qhia koj txog yam tseem ceeb uas koj yuav ntsib nyob rau ntawd.
Ua ntej, cia kuv ua kev zoo siab rau koj los ntawm hauv qab ntawm kuv lub siab rau koj qhov kev txiav txim siab pib mus koom chav ua si. Feem ntau, cov qhua tshiab tshwm tom qab Xyoo Tshiab hnub so. Qhov no tej zaum yog vim qhov tseeb tias rau tib neeg feem ntau Xyoo Tshiab tau cuam tshuam nrog kev hloov pauv loj. Tau kawg, tom qab ib hlis lossis ntau kawg ntawm ob, tus naj npawb ntawm cov neeg tuaj tshiab tau raug txo qis, thiab tsuas yog cov neeg tawv ncauj feem ntau txuas ntxiv mus rau chav ncaws pob.
Dab tsi tos koj hauv gym?
Cia peb paub seb lub tsev yog dab tsi hnub no. Hnub uas tib neeg tau kawm hauv qab daus yog nyob deb dhau los, thiab niaj hnub no muaj cov chaw qoj ib ce. Yuav luag txhua lub nroog, nws yuav tsis nyuaj rau nrhiav chaw rau kev qhia, thiab ntau zaus ntau dua li thaum koj qhib lub qhov rooj, cov hauv qab no yuav qhib rau ntawm koj xub ntiag:
- txais tos - ntawm no koj yuav tau muab tag nrho cov ntaub ntawv tsim nyog pib thiab xa mus rau qhov yog;
- chav hnav khaub ncaws - feem ntau nruab nrog lub rooj muag khoom tus kheej thiab xauv;
- da dej thiab / lossis sauna - txhua yam meej ntawm no;
- ncaj qha mus rau lub gym - ib chav uas muaj cov khoom siv ncaws pob thiab khoom siv;
- cov kws qhia tawm dag zog - rau tus nqi, lawv yuav pab koj daws teeb meem ntau yam ntsig txog kev cob qhia thiab kev noj zaub mov zoo;
- qoj bar - koj tuaj yeem yuav khoom noj kis las, yog tias koj tsis tau saib xyuas nws ua ntej.
Yog lawm, tsis yog txhua lub tsev yuav muaj tag nrho cov ntsiab lus no, tab sis rau peb lub tsev nws tus kheej yog qhov tseem ceeb tshaj plaws, uas feem ntau suav nrog ntau thaj chaw. Tam sim no peb yuav qhia koj me ntsis ntxiv txog txhua tus ntawm lawv, thiab tom qab ntawd koj yuav pom tias yuav coj dab tsi nrog koj mus rau chav dhia ua si.
Cardio tsam
Koj twb tau kwv yees lub hom phiaj ntawm chav no los ntawm nws lub npe thiab nws nyob ntawm no tias txhua yam ntawm cov khoom siv kis las uas cov ntxhais nyiam siv yog nyob: ellipsoids, tsheb kauj vab, treadmills, steppers. Koj yuav tsum nco ntsoov tias txhua qhov kev qhia ua dag zog pib nrog kev ua kom sov sov thiab tom qab chav hnav khaub ncaws koj txoj hauv kev yuav tsum nyob ncaj nraim hauv thaj tsam cardio.
Qee tus neeg mus ncaj nraim rau cov cuab yeej siv thiab cov cuab yeej siv dag zog thiab yog li ua qhov yuam kev loj. Ua ntej tshaj, koj yuav tsum tau npaj lub cev rau lub zog yuav los tom ntej txhawm rau txhawm rau txo qis kev pheej hmoo ntawm kev raug mob. Nws yuav tsum tau hais ntawm no tias rau ntau tus neeg cov kauj ruam no yog thawj qhov kev txiav txim siab kom coj lawv kev noj qab haus huv, tom qab kev qhia paub lub cev hauv tsev kawm ntawv. Muaj cov txheeb cais uas paub meej txog qhov tseeb no thiab hais tias ntau dua 80 feem pua ntawm cov neeg tuaj saib hauv chav tsev muaj qib pib ntawm kev qhia pib ze rau xoom.
Tias yog vim li cas koj yuav tsum xub ua ntej, raws li lawv hais, "faib cov ntshav" txhawm rau tshem lub cev ntawm qhov tsis huv. Pib txhua qhov haujlwm nrog 10-feeb treadmill lossis tsheb kauj vab nyob ruaj ruaj. Cov no yog cov khoom siv cardio yooj yim tshaj plaws uas tsis muaj leej twg muaj teeb meem nrog. Kev ua kom sov yuav tsum ua tiav ntawm qhov yooj yim kom txog thaum thawj qhov hws tshwm.
Cov simulators niaj hnub no tau nruab nrog ntau yam khoom siv uas tso cai rau koj los tswj ntau yam kev ntsuas thaum lub sijhawm kawm. Ua ntej tshaj plaws, cov no yog lub plawv dhia, khiav nrawm, pes tsawg calories hlawv, thiab lwm yam. Nco ntsoov tias koj yuav xav tau txhua qhov ntsuas no, vim rau qhov ua haujlwm tau zoo, koj yuav tsum khaws phau ntawv teev npe.
Thaj chaw hnyav hnyav dawb
Nov yog qhov uas koj yuav tau txais cov leeg nqaij, vim tsuas yog ua haujlwm hnyav hnyav tuaj yeem nqa cov txiaj ntsig siab tshaj plaws. Txhawm rau ua haujlwm nrog qhov hnyav hnyav, dumbbells, barbells thiab saw hlau tau siv. Nco ntsoov tias dumbbells tuaj yeem sib tsoo thiab tsis sib tsoo. Vultures kuj tuaj nyob hauv ntau hom, tab sis nrog saw txhua yam yog qhov tseeb.
Hais txog kev ua haujlwm nrog qhov hnyav hnyav, nws yog qhov yuav tsum tau ceeb toom ib txoj cai - qhov hnyav ua haujlwm txaus yuav tsum tau siv thawj zaug los kawm cov txheej txheem ntawm kev txav chaw. Yog tias koj tsis muaj lub sijhawm los them rau cov kev pabcuam ntawm tus kws qhia uas tuaj yeem qhia koj txhua yam txuj ci sib txawv, tom qab ntawd thawj zaug tsuas yog ua haujlwm nrog cov cuab yeej ntaus kis las uas nkag siab: barbell thiab dumbbells.
Thaj chaw kawm muaj zog
Cov cheeb tsam no yog qhov loj tshaj plaws rau txhua tus neeg ncaws pob pib, vim nws muaj ntau yam simulators. Txhua tus ntawm lawv yog raws li lub hauv paus ntsiab lus ntawm kev txav mus yooj yim, txoj hauv kev uas tau teeb tsa los ntawm tus kis las nws tus kheej. Rau feem ntau simulators, tus yam ntxwv tshwj xeeb yog yuav luag tiav kev sib tham ntawm cov kev txav tau ua rau lawv nrog ntuj kinematics.
Nrog rau cov cuab yeej tawm dag zog no, koj yuav tuaj yeem ua haujlwm ib lossis ntau pawg leeg tib lub sijhawm. Cov cheeb tsam no hu ua cheeb tsam fais fab rau qhov laj thawj, vim nws yog lub hom phiaj tseem ceeb rau kev txhim kho qhov ntsuas ntawm lub zog. Nyob rau tib lub sijhawm, cov ntxhais tuaj yeem kawm ntawm no. Tam sim no peb yuav tsis nyob ntawm hom kev simulators thiab cov cai rau lawv siv, txij li qhov no yog lo lus nug loj dua, thiab kab lus hnub no tau npaj los qhia koj txog lwm yam - yuav coj dab tsi nrog koj mus rau chav dhia.
Koj yuav tsum coj dab tsi nrog koj mus rau lub gym?
Peb tau paub nrog cov ntsiab lus ntawm chav ua si, cia saib seb yuav coj dab tsi nrog peb mus rau chav dhia ua si. Nws yog qhov pom tseeb tias thawj zaug koj yuav tsum yuav lub hnab ntim khoom ua si. Qee tus neeg nyiam siv pob ib txwm muaj, tab sis qhov no tsis yooj yim heev. Ib qho tseem ceeb ib yam ntawm koj lub khaub ncaws yog khau ncaws pob thiab khaub ncaws.
Thaum xaiv khau, muab qhov nyiam rau khau ntaub. Lub tsho yuav tsum muaj ob lub ntsiab lus: lub ris (luv) thiab lub tsho T-shirt. Peb pom zoo kom yuav cov sweatpants lossis luv uas tuaj yeem ncab. Koj yuav pom lawv qhov zoo tshaj li ib txwm thaum ua squats lossis deadlifts. Ib lub tsho uas koj xaiv yuav ua haujlwm, tab sis tsis txhob siv lub nruj.
Nws yog qhov pom tseeb tias koj yuav tsis mus da dej hauv khau ntaub tom qab chav kawm, thiab tsis txhob hnov qab nqa koj lub flip-flops. Yog tias koj lub chaw qoj ib ce muaj pas dej ua ke, ces lawv yog qhov tsis tseem ceeb. Ntau lub koom haum muab phuam, tab sis koj yuav tsum tau coj nws nrog koj thaum koj mus ntsib thawj zaug. Koj yuav xav tau daim phuam tsis yog tsuas yog tom qab da dej, tab sis kuj nyob hauv chav nrog nws tus kheej. Muab nws tso rau ntawm lub rooj ntev zaum, thiab tsis txhob hnov qab so nws tom qab ua tiav txhua yam koj ua.
Dej yuav tsum nrog koj nyob hauv chav. Tsis tas li ntawd, koj yuav tsum tsis txhob haus cov dej uas muaj carbonated, thiab qhov ntim tsawg kawg ntawm lub raj mis yuav tsum yog ib litre. Nyob rau tib lub sijhawm, tej zaum yuav muaj cov dej txias hauv chav, thiab hauv qhov no tsis tas yuav siv lub raj mis yog tias koj tsis muaj kev nyiam raws li qee hom dej. Nws kuj tseem tsim nyog hais txog hnab looj tes, uas yog nyob ntawm yeem. Qhov no siv rau cov txiv neej, tab sis cov ntxhais yuav tsum yuav cov hnab looj tes ua kis las, vim tias koj tsis xav ua kom tawv nqaij puas ntawm cov qog nqaij hlav?
Cov lus qhia rau cov pib ncaws pob
Peb tau qhia koj tias yuav coj dab tsi nrog koj mus rau chav dhia dhia thiab nws yog dab tsi. Txawm li cas los xij, pib ib txwm muaj ntau cov lus nug, thiab tam sim no peb yuav teb cov lus nrov tshaj plaws.
Ntev ntawm chav kawm
Yog tias koj qib pib ntawm kev qhia tsawg, tom qab ntawd suav nrog 10-feeb sov so, nws txaus los qhia txog li 45 feeb. Yog tias koj twb tau ntaus kis las ua ntej lawm, thiab tsis tau so ntev ntawm kev tawm dag zog, tom qab ntawd ib teev yuav txaus.
Kev kawm ntau zaus
Thawj ob peb lub hlis yog txaus thiab ob ntu nyob rau lub lim tiam. Cov kws tshawb fawb tau pov thawj tias cov hnub ua haujlwm zoo tshaj plaws rau tib neeg yog txij hnub Tuesday txog Thursday. Yog li ntawd, peb pom zoo kom mus ntsib lub tsev nyob rau hnub thib ob thiab plaub ntawm lub lim tiam.
Tus kws qhia tus kheej
Txawm hais tias koj muaj kev txwv nyiaj txiag, koj yuav tsum siv thawj ob peb zaug, tsawg kawg tsib zaug, raws li kev qhia ntawm tus kws qhia. Thaum yuav kev tso npe, koj yuav tsum piav qhia qhov teeb meem no, vim tias nws muaj peev xwm tias tus nqi ntawm tus kws qhia kev sab laj twb tau suav nrog hauv tus nqi xaj.
Puas yog yuav tsum tau sau npe yuav?
Nws nkag siab heev tias hauv ib chav twg lawv xav khaws cov neeg tuaj saib, thiab rau qhov no koj yuav tau txais kev xaj xaj yuav khoom ntev. Peb pom zoo kom koj siv koj lub sijhawm thiab yog tias chav tsev tsuas muaj kev tso npe txhua xyoo, tom qab ntawd nrhiav lwm lub club. Siv ob peb zaj lus qhia ntawm daim pib ib zaug, thiab yog tias koj tsis muaj kev tsis txaus siab, koj tuaj yeem siv npe rau rau lub hlis.
Lub sijhawm zoo tshaj plaws rau kev tawm dag zog
Txhua yam nws nyob ntawm koj tus kheej, thiab nws nyuaj rau muab cov lus qhia tshwj xeeb. Ib zaug ntxiv, yog tias peb tig mus rau kev tshawb fawb, tom qab ntawd qhov zoo tshaj plaws ntawm kev ua tau zoo yog ob lub sijhawm sib txawv-12-14 thiab 16-17 teev. Lwm lub sijhawm, kev ua haujlwm qis dua. Txawm li cas los xij, cov kws tshawb fawb tsis quav ntsej yog tias koj tseem yuav tsum kawm lossis ua haujlwm. Yog li, tawm dag zog lub sijhawm yooj yim rau koj, tab sis tsis txhob hloov nws. Piv txwv li, koj pib mus ntsib lub gym thaum 6 teev tsaus ntuj txog 7 teev tsaus ntuj thiab ua raws lub sijhawm no txhua lub sijhawm. Nco ntsoov tias qhov kev qhia tsis tu ncua yog qhov tseem ceeb tshaj li lub sijhawm nws pib.
Kev noj haus ua ntej ua haujlwm
Nws yog qhov yuav tsum tau noj zaub mov ua ntej kev qhia, tab sis tsis pub dhau ib teev thiab ib nrab ua ntej pib kawm. Koj yuav tsum tau them nyiaj tshwj xeeb rau cov khoom noj uas muaj cov carbohydrates yooj yim nrog rau cov protein sib xyaw.
Kev cob qhia
Muaj ob txoj hauv kev rau kev txhim kho cov xwm txheej:
- Nug koj tus kws qhia kom pab.
- Kawm cov hauv paus ntawm kev tsim lub cev ntawm koj tus kheej.
Txhua yam meej nrog thawj kis, tab sis cia peb hais ob peb lo lus hais txog qhov thib ob. Muaj ntau cov ntaub ntawv hais txog kev tawm dag zog hauv net tam sim no. Yog tias koj xav tau kev nce qib, tom qab ntawd koj yuav tsum qhia koj tus kheej li cas los xij.
Koj yuav tsum coj dab tsi nrog koj mus rau lub gym? Xav paub ntau ntxiv hauv cov vis dis aus hauv qab no:
