Koj puas tau khib koj tus nyiam ncaws pob? Tau npaj los ua haujlwm tawm lub cev zoo tshaj plaws? Nqa qhov hnyav hnyav lossis khiav mus deb deb yuav tsis tuaj kom tsis sov, thiab kev raug mob yuav teeb tsa koj rov qab yog tias koj tsis ceev faj. Hmoov zoo, ua kom sov zoo yog qhov yooj yim, thiab tsuas yog siv sijhawm li 10-15 feeb ntawm koj lub sijhawm.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Kom Sov Rau Lifting
Kauj Ruam 1. Ua haujlwm tawm hws ua ntej pib, tsis yog tom qab
Kev sov sov tsis yog ib qho kev qhia - koj yeej xav kom sov koj lub cev. Cov leeg sov yog xoob thiab yog li ua kom zoo dua yam tsis muaj kev pheej hmoo ntawm kev raug mob. Tau txais ntawm koj lub tshuab cardio uas koj nyiam thiab txav mus rau 5-15 feeb, ua haujlwm koj lub plawv dhia zoo ib yam. Yog lawm, koj yuav tsum xav txog kev kho koj qhov sov sov nyob ntawm qhov haujlwm:
- Yog tias koj tab tom yuav khiav, lub teeb dhia lossis caij tsheb kauj vab nyob deb thiab deb tshaj qhov sov tshaj plaws.
- Yog tias koj tab tom nqa, dhia rau 15-20 feeb. Tom qab ntawd ua ob peb yam yooj yim reps hauv koj cov leeg nqaij, lossis ua kom lub cev rov zoo li kev thawb thiab rub tawm.
- Txawm hais tias koj tsuas yog ua caj npab hnub, ua kom sov zoo yog qhov tseem ceeb. Lub plawv dhia siab dua yuav xa cov ntshav tseem ceeb rau koj cov leeg nkees thaum koj nqa.
Kauj Ruam 2. Khoov thiab yoog kom tau koj cov pob qij txha, cov leeg, thiab lub cev xoob
Ua pa thaum koj khoov, poob qis nrog lub nraub qaum thiab ncav rau hauv pem teb. Tom qab ntawd khoov rov qab ib yam nkaus, ua pa tawm thiab maj mam rov qab. Twist los ntawm koj lub duav, ua kom koj txhais taw ruaj khov rau hauv pem teb, hauv ob qho kev qhia. Thaum kawg, khoov ib sab, rov los ntawm lub duav. Ob peb lwm yam kev xyaum me me los sim suav nrog:
- 20 pob qij txha hloov pauv - nrog koj qhov hnyav ntawm ko taw rov qab, tig koj txhais taw los ntawm pob taws. Tig rau ob qho kev qhia.
- Txhawm rau rub koj lub caj dab, hloov koj lub taub hau rau pem hauv ntej/rov qab, ib sab mus rau sab thiab saib sab xis thiab sab laug.
- Yob koj lub dab teg 10 zaug raws lub moos, tom qab ntawd 10 zaug rov qab.
- Dov thiab tig koj lub xub pwg nyom. Ua haujlwm hauv ob qho kev qhia, ua kom loj ntawm cov voj voog zoo li xis nyob.
TSWV YIM TSHUAJ
Monica Morris
ACE Certified Personal Trainer Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
Monica Morris
ACE Certified Personal Trainer
Our Expert Agrees:
When you're warming up, start with static stretches. That means you're stretching just one muscle, like your arms, your legs, your shins, and your calf muscles. Then, you can move into dynamic stretches, which will get your heart rate going. Those might include doing jump jacks, high knees, or swinging your arms from side-to-side.
Kauj Ruam 3. Ua qee qhov glute choj
Cov no yuav zoo li tsis muaj txiaj ntsig rau tus nqa, tab sis koj cov leeg pob tw yog qhov tseem ceeb rau kev tuav koj daim ntawv thiab nqa qhov hnyav loj. Qhov sov so zoo li tsis txaus ntseeg, tab sis yeej muaj tag nrho lub cev kev ywj pheej. Txhawm rau ua ib qho, tso rau hauv pem teb nrog koj lub hauv caug nce thiab txhais taw khov kho. Tom qab ntawd …
- Nyem koj lub abs thiab pob tw cov leeg ua ke.
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Nqa koj lub duav mus rau saum qab nthab.
- Khaws koj lub xub pwg thiab ko taw rau hauv pem teb.
- Tsis txhob siv koj cov khaub ncaws kom nqa koj tus kheej.
- Maj mam nqes rov qab mus rau hauv av.
- Rov ua dua 10-15 zaug.
Kauj Ruam 4. Ntxiv qee qhov sov sov
Kev sov sov zoo yog txav koj lub cev kom ncab es tsis txhob "khoov thiab tuav," uas tuaj yeem ua rau raug mob. Kev ua kom sov sov ua kom lub zog txav ntawm koj lub cev, tsuas yog tsis muaj qhov hnyav, thiab lawv ua kom koj cov ntshav txav mus qhib tag nrho koj cov leeg. Xaiv yam tsawg kawg peb ntawm cov hauv qab no:
- 50 dhia dhia
- 20 lub cev hnyav squats
- 2-3 feeb dhia hlua
- 5-10 feeb
- 10-15 lub hauv caug siab dhia (dhia nrog ob txhais taw thiab nqa lub hauv caug rau hauv siab).
Txoj Kev 2 ntawm 3: Ua kom sov koj ob txhais ceg
Kauj Ruam 1. Jog, caij tsheb kauj vab, lossis ua lwm hom cardio li 5-10 feeb
Koj yuav tsum maj mam ua haujlwm koj cov leeg kom nrawm. Thaum ua kom sov, koj yuav tsum khiav hauv qhov chaw, siv lub tsheb kauj vab nyob ruaj khov, lossis nrhiav lwm lub tshuab cardio yooj yim kom txav mus los.
Kauj Ruam 2. Siv "hloov pauv", zoo li lub hauv caug siab, txhawm rau cov leeg tshwj xeeb thaum ua kom sov
Sib tov lub hauv caug siab, ncaws pob, thiab sib tsoo hauv koj qhov kev ua kom sov. Thaum lawv saib me ntsis ua dag me ntsis, cov lus tawm dag zog no tau tsim los kom tau txais cov leeg nqaij tshwj xeeb. Los ntawm kev ua kom sov cov leeg me me tam sim no, koj tiv thaiv kev raug mob tom qab. Ua 25-40 yards ntawm txhua qhov kev tawm dag zog.
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Siab Knees:
Nqa koj lub hauv caug mus txog rau lub plab siab nrog txhua kauj ruam. Tsom rau tsaws thiab rov qab los ntawm cov khoom ntawm koj txhais taw.
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Taub Kicks:
Thaum koj khiav, ncaws koj tus kheej lub nraub qaum nrog koj pob taws tom qab txhua kauj ruam, dhau qhov ua dhau qhov kev tawm suab.
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Shuffle Kauj Ruam:
Ntsia ib sab, txav ib sab ntawm cov khoom ntawm koj txhais taw. Khaws koj lub nraub qaum ncaj thiab koj lub xub pwg hla koj pob taws. Nco ntsoov tsom mus rau ob qho kev qhia.
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Lwm yam kev xaiv:
Sim tawm hla, ob txhais taw dhia, khiav rov qab, mob ntsws, thiab ciam teb.
Kauj Ruam 3. Ua kom sov koj lub hauv caug nrog cov kev sib hloov qeeb
Tsis txhob hnov qab txog koj lub duav, uas yog cov leeg tseem ceeb rau kev hloov lub zog thiab pab koj piv thiab tig. Cov kev tawm dag zog hauv qab no yuav tsum tau ua rau 15-20 yoj txhua.
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Hip qhib:
Taug kev ib sab (sab rau sab), tsa koj lub hauv caug pem hauv ntej mus rau koj lub duav. Maj mam tig koj lub hauv caug tawm ntawm koj lub cev, tig koj mus rau lwm txoj kev. Rov ua dua nrog lwm tus ko taw.
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Hip Kaw:
Taug kev ib sab, nqa koj txhais ceg nraub qaum thiab tig nws xub ntiag ntawm koj lub cev. Tig koj ob txhais taw kom koj ntsib lub ntsej muag txawv. Rov ua dua.
Kauj Ruam 4. Ua lub ntsws kom qhib koj lub quads thiab glutes
Cov nqaij loj, muaj zog no yog qhov tseem ceeb rau kev nce toj, dhia, thiab tsaws. Kom lawv tua nrog qee lub ntsws:
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Mus tom ntej nrog ob txhais taw. Lub hauv caug hauv ntej yuav tsum tau khoov ntawm lub kaum sab xis.
So ntawm cov ntiv taw ntawm koj txhais taw nraub qaum
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Tso koj lub duav nqes mus rau hauv av, ua rau koj lub hauv caug hauv ntej khoov ntawm 90.
Khaws koj tus nqaj qaum ncaj li koj poob
- Maj mam tsa koj lub duav tuaj.
- Kauj ruam rau pem hauv ntej nrog tus taw rov qab thiab rov ua dua.
- Rov ua dua 10-15 zaug ntawm txhua sab.
Kauj Ruam 5. Tsis txhob siv zog zoo li ncab, lossis "khoov thiab tuav" ncab
Stretching stretching yog qhov qub "tuav thiab tuav rau 10 vib nas this" ncab. Ntau cov kev tshawb fawb qhia tias kev ncab zoo li qub tuaj yeem txo qis los ntawm kev ua haujlwm los ntawm kev rhuav cov leeg nqaij. Nco tseg, txawm li cas los xij, kev ncab zoo li qub yog qhov zoo rau qhov txias lossis ncab tom qab ua haujlwm ncab. Tom qab sov so, txwv koj tus kheej rau ob peb lub teeb 10-15 thib ob rub tawm ntawm cov leeg uas tseem mob.
Kev ncab yuav tsum tsis txhob raug mob - tsis txhob thawb koj tus kheej los ntawm qhov mob kom tau "ncab" zoo dua. Koj tsuas yog ua rau koj tus kheej raug mob ntau dua
Txoj Kev 3 ntawm 3: Nyob Xoob thiab Ua Kom sov
Kauj Ruam 1. Ncab thaum nruab hnub, txawm tias tsis ua haujlwm
Kev ncab ua ntej yuav pw feem ntau yog lub sijhawm zoo tshaj plaws, vim nws muab koj lub cev tag hmo kom rov zoo. Static ncab me ntsis kua muag koj cov leeg, tab sis qhov no yog qhov zoo - nws tshem tawm cov nqaij caws pliav kom koj cov leeg tuaj yeem kho tau zoo dua, ncab txoj kev. Kov koj cov ntiv taw, ua qee lub ntsws, thiab nthuav koj lub cev txhua hmo ua ntej mus pw.
Lub teeb yoga, nrog rau qhov tseem ceeb ntawm kev tuav lub ncab, yog txoj hauv kev zoo los tiv thaiv koj lub cev thiab nyob xoob rau kev tawm dag zog
Kauj Ruam 2. Dov tawm los yog maj mam ncab cov kis mob
Yog tias koj tab tom ua haujlwm ntau zaus, qhov no yuav yog qhov tseem ceeb, tab sis tuaj yeem ua tiav ua ntej lub gym, ib yam nkaus. Siv cov menyuam ua npuas ncauj rau hauv pem teb, siv koj lub cev qhov hnyav kom nthuav tawm koj cov leeg tseem ceeb - nraub qaum, ncej qab, plab hlaub, caj dab. Yog tias koj pom qhov chaw sib tw, ua haujlwm rau nws.
Kauj Ruam 3. Haus dej txhua hnub
Nov yog qhov zoo tshaj plaws uas koj tuaj yeem ua kom ntseeg tau tias koj lub cev tau npaj mus thaum ua haujlwm. Koj yuav tsum muaj tsawg kawg ib khob dej loj ib teev ua ntej ua haujlwm, thiab koj yuav tsum haus dej ua ntej, thaum lub sijhawm, thiab tom qab kev sib tham. Qhov no ua rau koj lub hlwb nquag thiab koj cov leeg tau them thiab xoob.
- Kev haus dej tas li, tsis txhob chug nws tag nrho ib zaug, yuav ua rau koj tsis muaj dej puv nkaus.
- Yog tias koj xav tias nqhis dej, koj twb lub cev qhuav dej lawm. Sim nyob ua ntej ntawm nqhis dej.
Kauj Ruam 4. Noj pluas mov me me li 1-2 teev ua ntej ua haujlwm
Qhov no nyob ntawm me ntsis ntawm yam kev ua haujlwm uas koj tab tom ua, tab sis cov hauv paus yog tib yam. Ib pluas noj muaj roj tsawg thiab muaj protein ntau - PB&J thiab txiv tsawb, protein co, grilled nqaij qaib zaub xam lav, ntses tuna, thiab lwm yam - yuav muab lub zog rau koj uas koj xav ua kom tiav. Nov yog ib feem ntawm kev ua kom sov ntau tus neeg tsis quav ntsej, xav tias lawv yuav tsum tau tos noj kom txog thaum tom qab lawv ua haujlwm tawm.
- Yog tias khiav, sim noj kwv yees li ob teev ua ntej tawm mus.
- Yog tias nqa, koj tuaj yeem noj ze dua ib teev.
- Koj lub hom phiaj tsuas yog tshaib plab me ntsis, lossis cov ntsiab lus zoo thaum koj pib. Koj yuav tsum tsis txhob tshaib plab lossis tshaib plab. Yog tias koj xav tau, noj ib lub bar me me, ntim cov pretzels, lossis lwm yam carb yooj yim 20-30 feeb ua ntej ua haujlwm kom txhawb zog me ntsis.
Kauj Ruam 5. Sib tov koj cov kev tawm dag zog kom ntseeg tau tias koj cov leeg muaj kev noj qab haus huv, zoo siab, thiab xoob
Kev sib txawv thiab kev tawm dag zog yuav tsim qhov sib txawv ntawm koj cov leeg. Qhov tseem ceeb dua, nws nthuav koj qhov "ntau ntawm cov lus tsa suab," lossis thaj chaw uas koj tuaj yeem ncav nrog txhua cov leeg. Muaj kev tawm dag zog sib txawv yuav tso cai rau koj txhim kho lub zog thiab kev yoog raws ntau dua, ua rau kev noj qab haus huv thiab lub zog muaj zog dua.
Uas tau hais tias, koj yuav tsum ua kom koj sov sov li qub - ib txwm ua me ntsis tsis yog qhov phem yog tias nws pab koj nyob qis qis
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Xyuas kom koj sov kom huv ua ntej tawm dag zog.
- Yog tias qee yam mob lossis nkees, siv sijhawm me ntsis ntxiv kom sov nws.
Lus ceeb toom
- Cov nqaij rub tawm tuaj yeem ua rau mob heev yog li ceev faj tsis txhob ua dhau!
- Tsis txhob ua ncab yog tias koj tsis paub yuav ua li cas thiaj yog.
