Ntau tus ntxhais muaj teeb meem nrog cov zaub mov, thiab kev ua si pab lawv pab lawv poob phaus. Kev xaiv zoo - jogging rau poob phaus. Nws yooj yim, dawb, zoo, pab tau rau tag nrho lub cev. Xav seb yuav ua li cas khiav rau qhov poob phaus.
Jogging nyob rau hauv thaum sawv ntxov rau poob ceeb thawj
Nws ntseeg tias qhov zoo tshaj plaws rau jogging yog thaum sawv ntxov. Qhov tseeb yog tias thaum tsaus ntuj lub cev muaj lub sij hawm los noj cov zaub mov digesting, thiab yog tias koj mus dhia ua ntej noj tshais, ces lub cev yuav tsis muaj kev xaiv - thiab nws yuav siv zog ntawm cov roj cov hlau uas yuav pib nquag faib. Thaum sawv ntxov qog rau qhov hnyav yog qhov kev xaiv zoo tshaj plaws. Txawm li cas los xij, nws tsim nyog los saib xyuas cov lus hauv qab no:
- Kev khiav yog yuav tsum tsis tu ncua! Yog tias koj khiav ib zaug ib lub lim tiam, qhov no tsuas yog kev pabcuam tsis ncaj rau lub cev. Rau qhov poob phaus tiag koj yuav tsum khiav tsawg kawg 4-5 zaug ib lub lim tiam.
- Lub sijhawm kawm yuav tsum tau nce kom txog thaum koj khiav tsis tau 40-50 feeb. Qhov tseeb yog tias thawj 20 feeb lub cev tsuas yog npaj rau kev sib tawg ntawm cov nqaij rog, thiab tsuas yog ces nws pib txheej txheem nws tus kheej xwb. Xav tias txhua feeb ntxiv tom qab kos no coj koj mus rau lub hom phiaj!
- Ua ntej kev kawm koj noj tsis tau. Qhov siab tshaj plaws uas koj tuaj yeem them taus yog ib khob ntawm kas fes tsis muaj suab thaj. Kas fes yog ib qho roj burner, thiab yuav ua rau kev cob qhia ntau dua.
- Koj yuav tsum tsis txhob khiav ntawm tib pace, tab sis hloov: ces accelerate, ces khiav maj mam, ces mus rau cov kauj ruam. Qhov no yuav pab koj xaiv cov suab paj nruag zoo hauv koj lub xovtooj.
- Sim khiav ntawm ntuj av, thiab tsis nyob rau asphalt - qhov tom kawg ua rau lub pob qij txha. Yog tias koj tsis muaj kev xaiv ntawm daim nqi hauv av, sim yuav cov khau tshwj xeeb uas muaj kev poob zoo.
- Lub sijhawm tom qab kev cob qhia, tsis txhob noj dab tsi, tab sis cia li haus dej - koj tuaj yeem nrog ib lub txiv qaub. Yog hais tias qhov kev tshaib plab yog muaj zog - noj me ntsis tsev cheese, boiled nqaij qaib mis los yog qe.
Cov cai ntawm kev sib tw rau qhov hnyav yog yooj yim heev, thiab lawv yuav tsum tau ua raws li yam tsis muaj qab hau.
Yav tsaus ntuj dhia rau poob phaus
Yog tias koj yog "tus plas", nws yuav nyuaj rau koj tuaj sawv ntxov, txawm tias lub npe poob qhov nyhav. Nyob rau hauv cov ntaub ntawv no, koj tuaj yeem mus rau ib qho kev khiav rau yav tsaus ntuj. Cov kev cai yooj yim yuav zoo tib yam li kev ua hauj lwm yav sawv ntxov. Ntxiv - ntxiv:
- Koj yuav tsum khiav tom qab 1.5-2 teev tom qab noj hmo thiab tsis pub dhau 2 teev ua ntej yuav mus pw.
- Koj tuaj yeem haus cov dej kas fes 15 feeb ua ntej taug kev.
- Txawm tias koj nkees heev rau hnub, sim tawm mus thiab khiav tsawg kawg ntawm qeeb qeeb.
Yog hais tias koj ntxiv kho noj , muab qab zib thiab hmoov, koj yuav pib poob ceeb thawj sai.