Kev Pib Txais Cov Qauv Coj Thiab Cov Kev Txais Yuav Tau Ua Ntej
Koj paub tias yog tias koj xav poob phaus, koj yuav tau ua kom ib ce muaj zog. Kev noj haus yuav pab tau, tab sis nws tsis txaus. Qhov teeb meem, ntawm chav kawm, yog tias nrhiav kev ib ce kev pab cuam koj yuav lo nrog yog tsis ib txwm yooj yim. Oftentimes, koj yuav tag nrho cov gung-ho txog lub tswv yim tshiab qoj tsuas yog kom hlawv tawm rau lub hlis tom qab vim hais tias lub pace tsuas yog tsis sustainable.
Tib lub sij hawm, tsis muaj qhov taw qhia hauv kev mus los ntawm kev ua ub ua no uas tsis tuaj yeem twv koj lub cev.
Ua li yog li cas koj cov khoom lag luam uas koj tau ua tiav thiab yuav tuaj tsis tau tsuas yog poob siab koj tab sis tho koj. Dab tsi yog kev tawm tsam yog?
Pib Npaj Tshiab
Yog li, tam sim no yog lub sijhawm tsis nco qab txog yam koj tau ua yav dhau los thiab tsom rau ntawm peb yam tseem ceeb ntawm kev ua tau zoo, uas yog:
- Taw qhia
- Nrhiav ib txoj kev pabcuam raws li koj lub hom phiaj qoj
- Ua tau zoo siab rau kev ua haujlwm
Nws tsis yog qhov nyuaj li nws lub suab. Pib ntawm tsis nco qab txog lub sijhawm, tsawg kawg rau lub sijhawm. Xwb, ua rau ib qho kev npaj ua kom pom tau tias zoo rau koj lub cev thiab koj lub siab.
Qhov yoojyim no, plaub-lub limtiam jumpstart program muab rau koj xwb. Qhov yoojyim zoo no ua rau koj xav tau lub sijhawm rau koj txoj kev ua neej thiab npaj cov hom phiaj ua ntej plaub lub lim tiam. Los ntawm qhov ua tau ob yam no, koj yuav ua tau zoo rau koj txoj kev mus rau kev ua kom ib ce muaj zog hauv koj lub neej nyob rau hauv txoj kev tsim tau thiab kev vam meej.
Qhov kev zov me nyuam
Qhov kev kawm plaub-lub lim tiam nrog cov cardio thiab cov tub ntxhais kawm ua haujlwm uas tau nce zuj zus tuaj txhua lub lim tiam.
Tej ntsiab cai ntawm txoj hau kev no yooj yim:
- Koj tsom mus rau cov kev ua hauj lwm, tsis txhob poob phaus . Cov kab hauv qab yog tias koj tsis tuaj yeem twv seb ntau npaum li cas nyhav koj yuav plam txawm tias koj ua raws li tag nrho cov cai. Dab tsi koj tuaj yeem tswj tau yog ntau npaum li cas lub sij hawm koj muab tso rau hauv ce uas yuav tau reap cov kev pab cuam lub sij hawm.
- Koj teev koj lub sijhawm. Hauv qhov kev pabcuam no, koj tau npaj cov haujlwm uas koj tau siv koj lub sijhawm thiab kev ua haujlwm.
- Yog tsis muaj kev cob qhia zoo. Rau lub theem qeeb, koj yuav tsuas tsom ntawm cardio thiab core, tsis muaj dab tsi ntxiv. Lub hom phiaj yog pib tsim ib txoj kev ua haujlwm nrog ib qho kev pab cuam uas yuav tsis cia koj hammered. Yog hais tias koj muaj peev xwm tswj tau lub jumpstart - thiab koj yuav ua-stepping rau hauv ib lub zog kev cob qhia yuav yog ib tug snap.
Pib Tau
Rau Hnub 1, 3, thiab 5, koj tuaj yeem xaiv los ntawm ob daim qhia txog kev ua haujlwm (lossis xaiv lwm yam koj nyiam xws li khiav, da dej, lossis caij tsheb kauj vab). Cov hnub 2 thiab 6 yuav npaj rau cov haujlwm tseem ceeb, Thaum Hnub Xub 4 thiab 7 yuav yog koj so hnub.
Qhov kev siv ntawm kev ua haujlwm yuav tsum muaj qhov nruab nrab. Qhov no yog nyob ntawm qib tsib ntawm Tus Ntaus Tus Neej Txheeb Zuj Zus (RPE) . Koj yuav tsum cia li tawm ntawm koj txoj kev xav tab sis tseem muaj peev xwm los tham. Koj tseem tuaj yeem siv lub plawv dhia saib xyuas kom paub meej tias koj nyob rau hauv koj lub plawv hauv cheeb tsam lub hom phiaj .
Yog tias ib yam dab tsi nyob rau hauv qhov kev zov me nyuam tsis tau raws li qhov koj xav tau, paub qhov tsis ua hauj lwm thiab hloov nws lub lim piam tom ntej. Lub point ntawm qhov kev pab cuam yog los nrhiav tau qhov yog dab tsi rau koj thiab pib tsim kom muaj kev sib raug zoo, kev sib raug zoo nrog kev qoj ib ce.
Koj Daim Npaj Rau Lub Hli Dhau Hauv Plaub Ntug
| Hnub 1 | Hnub 2 | Hnub 3 | Hnub 4 | Hnub 5 | Hnub 6 | |
|---|---|---|---|---|---|---|
| Lub Lim Piam 1 | 13 feeb taug kev 20 feeb cardio | Nreeb & yooj yim tub ntxhais (ob teev ntawm 10 reps) | 13 feeb taug kev 10 feeb tshuaj kho mob pob | So | 10 feeb tshuaj kho mob pob | Nreeb & yooj yim tub ntxhais (ob teev ntawm 10 reps) |
| Lub Limtiam 2 | 20 feeb cardio 20 feeb tsheb kaujvab 20 feeb elliptical | Nreeb & yooj yim tub ntxhais (ob teev ntawm 12 yeeb yaj kiab) | Ob kauj ruam 10 feeb 20 feeb tsheb kaujvab 10 feeb tshuaj kho mob pob | So | 20 feeb cardio 20 feeb tsheb kaujvab 20 feeb elliptical | Nreeb & yooj yim tub ntxhais (ob teev ntawm 12 yeeb yaj kiab) |
| Lub Lim Piam 3 | 25 feeb ua ke 25 feeb cardio | Pib abs thiab rov qab | Moj tej tawg qes | So | 25 feeb ua ke 25 feeb cardio | Pib abs thiab rov qab |
| Lub Lim Piam 4 | 25 feeb ua ke 25 feeb cardio | Zoo tshaj plaws abs workout | Ob kauj ruam 15 feeb 20 feeb taug kev Moj tej tawg qes | So | 25 feeb ua ke 25 feeb cardio | Zoo tshaj plaws abs workout |