Kawm paub txhim kho lub zog tawg kom zoo los ntawm kev ua haujlwm luv thiab nruab nrab. Qee leej tuaj yeem khiav nrawm dua li lwm tus. Txawm li cas los xij, qhov tshwj xeeb no tsis yog xeeb leej xeeb ntxwv, thiab koj tuaj yeem nce koj qhov kev khiav ceev yog tias koj xav tau. Txhawm rau ua qhov no, koj yuav tsum nkag siab cov hauv paus ntawm kev siv tshuab thiab coj mus rau hauv tus account txhua yam cuam tshuam uas ua rau kev ua haujlwm nrawm. Cia peb xam seb yuav txhim kho koj li kev nrawm.
Yam uas tiv thaiv koj kom khiav nrawm
Yog lawm, lub peev xwm los khiav nrawm yog qhov tsim nyog rau cov kws ncaws pob tshaj lij. Txawm li cas los xij, cov neeg nyiam ib txwm nyiam hom kev tawm dag zog lub cev no kuj feem ntau xav paub yuav ua li cas txhim kho kev nrawm. Muaj ntau ntau yam uas tuaj yeem txwv koj, thiab tam sim no peb yuav qhia koj txog lawv.
Khaub ncaws thiab khau
Ntau nyob ntawm seb hom khau twg koj hnav. Yog li koj tuaj yeem khiav nrawm dua, koj yuav tsum yuav cov khau ntaub tshwj xeeb uas tau tsim los rau qhov no. Ntau zaus tib neeg xav tias cov khau zoo li no tsuas yog kev ua lag luam, tab sis qhov no tsis yog qhov tseeb.
Yog tias koj piv cov khau tshwj xeeb nrog ib txwm ua, koj yuav pom qhov sib txawv ntawm lawv kev tsim kho. Nkawm khau los ntawm cov tuam txhab uas paub zoo yog kim heev thiab yog tias koj xav txuag nyiaj, koj yuav tsum tau txais cov khau ntaub zoo. Qhov no yuav txo qhov kev nyuaj siab ntawm cov pob qij txha thiab cov leeg txha nqaj qaum. Koj kuj yuav tsum siv cov khaub ncaws hnav kom nruj kom txo cov pa ya coefficient.
Kev txuag hluav taws xob
Koj xav tau lub zog ntau kom khiav nrawm. Yog tias koj tab tom khiav, nws tsim nyog noj zaub mov zoo ob peb teev ua ntej. Qhov kev xaiv zoo tshaj plaws yuav yog cov zaub mov uas muaj cov carbohydrates ntau thiab muaj cov protein tsawg. Cov carbohydrates yuav yog lub zog zoo tshaj plaws, thiab cov protein yuav tiv thaiv cov leeg.
Tab sis koj yuav tsum tsis txhob noj ntau dhau, vim tias koj tsis tuaj yeem khiav ib puag ncig nrog lub plab tag nrho. Nov yog lwm qhov kev sib cav hauv kev pom zoo kom pom zoo noj ob peb teev ua ntej mus dhia. Nws kuj tseem tsim nyog nco ntsoov tias txhawm rau tiv thaiv kev rog, koj yuav tsum yuam lub cev siv cov rog, thiab tsis yog lub zog tau txais los ntawm pluas noj kawg.
Cov xwm txheej khiav
Qhov kev xaiv zoo tshaj plaws rau kev dhia dhia yog cov roj hmab npog. Cov roj hmab muaj qhov nqus tau zoo heev thiab koj cov pob qij txha yuav tsis hnyav. Nws tsis yog tsis muaj dab tsi uas txheej txheej roj hmab tau siv rau ntawm txhua lub tshuab treadmills, vim nws tso cai rau koj kom nrawm dua.
Kev khiav ntawm asphalt tsis yog qhov kev daws teeb meem zoo tshaj plaws thiab muaj ntau qhov laj thawj rau qhov no:
- Qhov tawv tawv ua rau lub zog poob siab ntawm cov pob qij txha.
- Asphalt feem ntau muaj ntau qhov thiab qhov potholes, uas tuaj yeem ua rau raug mob.
- Nws tsis yooj yim sua kom txhim kho kev kub ceev ntawm asphalt.
Ua pa kom raug
Nws tseem ceeb heev kom ua pa kom raug thaum khiav. Qhov tseeb, qhov no tseem ceeb thaum ua txhua yam kis las, tab sis kev qhia cardio ua rau muaj xwm txheej tshwj xeeb ntawm kev ua pa. Koj yuav tsum ua pa tob thiab maj mam, tom qab ntawd ua pa. Hauv cov lus, nws zoo li yooj yim heev, tab sis hauv kev coj ua, ntau tus muaj teeb meem. Sim ua pa ib txwm ua pa kom lub diaphragm tuaj yeem so. Ua pa ntawm koj lub qhov ntswg thiab ua pa tawm ntawm koj lub qhov ncauj.
Ua kom nrawm dua
Muaj kev tawm dag zog tshwj xeeb txhawm rau ua kom koj qhov nrawm. Ntxiv mus, qee qhov ntawm lawv, thaum xub thawj siab ib muag, tsis tau npaj rau qhov no hlo li, tab sis lawv ua tau zoo heev.
- Lub sijhawm sib nrug khiav - thaum khiav, qhov hloov pauv ntawm qeeb mus rau nrawm, thiab qhov kev hloov pauv ntawm qhov nrawm yuav tsum tsis pub tshaj 100 metres.
- Sprint rov qab los yog qhov uas hu ua shuttle khiav hauv tsev kawm ntawv.
- Kev Nqes Tes Ua Haujlwm - Muab tus ntaiv hlua rau hauv av thiab khiav, nqis ntawm txhua lub cell.
- Dhia - ua txhua yam dhia.
Kawm paub ntau ntxiv txog yuav txhim kho koj li kev nrawm hauv cov vis dis aus no li cas:
