Cov Khoom Siv Hauv Tsev Uas Yuav Tsum Tau Tsis Siv Khoom
Txawm tias koj tab tom npaj rau lub caij sib tw, ib nrab-marathon, los yog ib qho kev sib tw nrog kev sib tw, koj tuaj yeem txais txiaj ntsim los ntawm kev cob qhia lub zog . Txhim kho koj tus cwj pwm tuaj yeem pab txhim kho koj daim ntawv uas txhais tau tias ua rau kev ua haujlwm zoo dua. Tsis tas li ntawd, koj cov leeg yuav ua tau ntev dua ua ntej yuav mob lossis ua kom khaus .
Luckily, koj tsis tas yuav tsum hnyav li hnyav lossis txawm tias ib qho kev ua si gym mus koom nrog txoj kev kawm zoo zog.
Qhov tseeb, muaj ntau txoj kev los ua yam tsis muaj cov khoom siv thiab nrog kev ua txhua hnub koj ua tau nyob hauv tsev ob mus rau peb zaug hauv ib lub lim tiam. Cov no yog qhov zoo tshaj plaws tom qab lub sijhawm luv luv lossis tsib- 10 nasthis sov nrog stretches .
Ntawm no yog peb qhov kev cob qhia txog kev nyab xeeb thiab ua haujlwm zoo (pib, nrab, tshaj) koj tuaj yeem pib ua hnub no:
Pib Lub Zog Ua Haujlwm Kev Kawm Txuj Ci
Yog hais tias koj tsis tau ua lub dag lub zog ua ntej los yog tsis tau mus hauv ib lub gym, qhov kev ua hauj lwm no yog qhov zoo rau koj. Txawm hais tias koj nyob hauv ib qho kev zoo los sis tau noj ib hnub los ntawm kev ua hauj lwm tawm, nws yog qhov zoo tshaj plaws los pib qhov no rau thawj ob peb lub lis piam thiab nce maj mam.
Nrog rau qhov no thiab lwm yam kev pabcuam ua haujlwm, nco ntsoov nqa 30-ob so ntawm kev poob qab.
Txo lub cev:
- 15 lub rooj zaum
- 15 lunges ntawm txhua ceg
- Peb teeb ntawm ib phab ntsa plaub muag (tuav rau 30 feeb)
- Peb poob ntawm 10 luj nce
- 10 ntiv taw
Cov haujlwm tseem ceeb:
- Pem hauv ntej plank (tuav rau 30 seconds)
- Lwm daim phiaj (ob sab, tuav 30 vib nas this)
- Tsheb kauj vab nrawm (ib feeb)
- 12 noog aub (tuav tsib tsib vib nas this)
- Rov qab nkig (30 vib nas this)
- 20 lub laub tawm
Intermediate Strength Training Program
Qhov kev cob qhia ntawm lub cev muaj zog yuav ua kom muaj tus nab npawb ntawm cov teebmeem thiab ntxiv ib co kev hloov los ua kom qhov kev siv zog ua haujlwm.
Txo lub cev:
- Ob tug poob ntawm 15 lub rooj zaum
- Ob qho khoom ntawm 15 tug txiv neej (nyob rau txhua sab)
- Peb teeb ntawm ib phab ntsa plaub muag (tuav rau 40 vib nas this)
- Peb poob ntawm 10 luj nce
- 15 ntiv taw rais
Cov haujlwm tseem ceeb:
- Pem hauv ntej plank (tuav rau 45 feeb)
- Sab daim phiaj (ob sab, tuav ntev li 45 feeb)
- Tsheb kauj vab khaus (90 seconds)
- 12 noog aub (tuav li 10 feeb)
- Rov qab ua dua tshiab (ib feeb)
- 40 lub laub tawm
- Peb Superman abs (tuav peb peb feeb)
Kev Cob Qhia Zog Ua Tau Zoo
Nrog rau qhov kev cob qhia zoo tshaj plaws, koj tuaj yeem tsim kom muaj kev ruaj siab thiab khoov pob ntau dua los ntawm kev nce cov reps thiab tuav sijhawm. Tsom ntsoov rau daim ntawv thiab nco ntsoov koom cov leeg ntawm lub puab tais txhua txoj kev mus rau hauv siab thiab caj pas kom paub tseeb tias koj tus ntxhais yog pob zeb thiab koj lub nrob qaum zoo tiv thaiv.
Txo lub cev:
- Peb poob ntawm 15 lub rooj zaum
- Peb cov khoom ntawm 10 tug txiv neej (nyob rau txhua sab)
- Peb qhov teeb meem ntawm ib phab ntsa plaub (zaum ntawm 45 feeb)
- Peb poob ntawm 10 luj nce
- Ob leeg ntawm 10 ntiv taw nce
Cov haujlwm tseem ceeb:
- Pem hauv ntej plank (tuav rau 60 mus rau 90 seconds)
- Sab qhov chaw (ob sab, tuav rau 60 mus rau 90 seconds)
- Tsheb kauj vab nrawm (ob feeb)
- 12 noog aub (tuav li 15 feeb)
- Rov qab nkig (90 seconds)
- 50 push-ups
- 10 Superman abs (tuav ntawm tsib mus rau 10 feeb)