Aerobic loads tau qhov chaw nyob rau xyoo 70 ntawm xyoo dhau los, thaum muaj tej tus neeg nto moo xws li Arnold Schwarzenegger thiab Sylvester Stallone, nquag tsa nrawm hlau, pib xyuam xim rau lawv. Cov kws tshawb fawb tau tshawb pom tias cov kev ua si no ua rau muaj roj ntau thiab muaj peev xwm tswj cov theem roj ntsha.
Aerobic, cardio thiab kev thauj khoom: kev sib txawv yog dab tsi?
Hauv ntau qhov chaw, aerobic thiab cardio workouts yog hu ua identical, tab sis, muaj qhov sib txawv. Aerobic loads feem ntau tsom rau enriching lub cev nrog oxygen, thiab cardio - rau kev cob qhia cov hlab plawv system. Thaum kawg, cov ntim no sawv cev ntawm tib lub teeb - khiav, dhia hlua, xyaum ua ib lub tsheb kauj ruam lossis tsheb kauj vab thiab qhov zoo li.
Nyob rau hauv qhov tseeb, tsuas yog lub hom phiaj ntawm tus mem tes yuav txawv ntawm cov no, thiab yog li ntawd, qhov siv ntawm qhov kev ua si (nrog aerobic load nram qab no, nrog cardio - siab dua). Piv txwv, aerobic khiav yog ib qho kev ntsuas khiav mus ntev lossis nruab nrab, thiab kev kawm ua noj yog kev sib tw khiav ntawm kev sib tw; rau ib tug cardio stepper siv nrog ib qhov dej ntau dua, thiab rau aerobics - nrog rau ib lub sijhawm ntev thiab zoo li ntawd.
Cov khoom ntim ntawm lub cev yog qhov ntau ntawm cov quab yuam, i.e. pawg no suav nrog kev ua si ntawm simulators thiab cov kev ua nrog tes taw hnyav li. Cov ntees zoo li no tsis tshuav cov roj hlawv roj thiab ntau dua - ntxiv dag zog rau cov nqaij ntshiv ntawm lub cev. Yog tias peb xav tias qhov ua kom muaj cov nqaij ntshiv ntawd yuav pab txhawb ntxiv rau cov kev siv roj txhua hnub, qhov zoo tshaj plaws rau poob qhov nyhav yog ua kom lub cev muaj zog aerobic thiab kev loj hlob.
Hom kev aerobic ce
Kev siv aerobic feem ntau yog siv rau qhov poob phaus. Txhua tus neeg tuaj yeem xaiv ib qho kev ua si nrog rau hauv cov kev txwv ntawm qhov hom kab no, vim hais tias lub spectrum tsis txaus:
- kev caij tsheb kauj vab;
- caij skiing;
- ntau hom kev aerobic;
- skating thiab cov menyuam caij skating;
- ntsuas khiav;
- da dej;
- kis las thiab lwm yam kis las ua si;
- kis las mus kev;
- seev cev;
- kev ua haujlwm ntawm lub tsheb kaujvab;
- cov tshooj ntawm cov kab treadmill;
- cov chav kawm ntawm ib tug stepper lossis ellipsoid.
Los ntawm txhua tus neeg no xaiv tau txhua yam kev nyiam. Tsis tas li ntawd, nws yog ib qho yooj yim rau kev txhim kho thiab aerobic loads hauv tsev - piv txwv li, khiav ntawm qhov chaw, dhia hlua los yog niaj hnub seev cev nrog videoinstruktorom.
Khoom noj khoom haus rau aerobic ce
Kev Aerobic loads yog cov yeeb ncuab tseem ceeb ntawm cov roj uas nyob hauv txhua qhov teeb meem. Tam sim ntawd tom qab pib qhov kev cob qhia, ib qho txheej txheem ntawm kev kub nyhiab ntawm glycogen accumulated rau hnub ntawd lawm. Nws kav txog 20-30 feeb, tom qab uas lub cev hloov mus hlawv cov nqaijrog thiab cov rog. Ie. Tsuas yog tom qab 30 feeb ntawm kev cob qhia tus txheej txheem ntawm cov roj hlawv pib. Yog qhov kev qhia tsis ntev dhau 40-50 feeb, qhov kev zoo no yuav muaj ntxiv mus 2 xuab moos tom qab kawg ntawm qhov khoom ntawd.
Txawm li cas los xij, yog tias tsis pub dhau 2 xuab moos tom qab koj kawm tas koj yuav haus cov dej tsis zoo
Raws li tau hais los saum no, tom qab lub plab ntawm cov suab thaj, cov txheej txheem ntawm cov khoom tawg puas tsuaj - thiab qhov no yog lub tsev tsim khoom siv rau cov leeg, thiab nws tsis tuaj yeem ploj. Yuav kom tiv thaiv tus txheej txheem no, nws tau pom zoo kom yuav ntxiv cov khoom ntxiv xws li BCAA thiab L-carnitine. Lawv ua tsis tau kom lawv pom zoo rau cov menyuam kawm ntawv tomqab kawm tas kev kawm tawm dag zog. BCAA txwv tsis pub muaj protein ntau (nws raug coj mus sai li sai tau, ua ntej thiab tom qab qoj ib ce), thiab L-carnitine txhawb nqa ntau dua roj hlawv (nws yog 15 feeb ua ntej kev cob qhia 1.5 teev tom qab thawj zaug txais).