Ib qho kev zoo ntawm kev khiav yog tias koj tau txais ntau "bang rau koj phaw." Txawm hais tias koj tsuas muaj ib nrab xuab moos kom haum rau ib qho kev khiav, koj tseem tuaj yeem hlawv ntau calorie ntau ntau thiab ua haujlwm rau koj lub zog , ceev, thiab ua kom tiav.
Sim qee cov kev ceev no tab sis kev ua haujlwm zoo. Lawv tuaj yeem ua tau hauv 30 feeb lossis tsawg dua!
1 - Kev Ua Haujlwm Hauv Huv
Khiav hiav maj yog qhov ua tau zoo, muaj roj calorie hlawv haujlwm. Khiav ntawm lub looj koov yog ib txoj hauv kev zoo rau kev cob qhia saum toj vim tias koj tuaj yeem tiv thaiv qib thiab koj lub hauv caug thiab quads yuav tsis tau txais kev ntxhov siab ntawm qhov kev nqis peev. Sim ua qhov kev xyaum ua haujlwm no:
Warm-Up: Sov so nrog 10-feeb yooj yim jog lossis taug kev. Ntawm qhov kawg ntawm koj lub caij sov sov, ua rau koj lub voj voog kom ntev li 10 vib nas this 2 los yog 3 zaug, yog li koj tau txais koj ob txhais ceg siv tig los ceev dua.
MAIN SET
Ua hauj lwm caij nyoog: Yog tias koj nyob rau ntawm ib lub caij treadmill, nce toj mus rau 3 lossis 4% thiab khiav 1 feeb. Yog tias koj khiav nraum sab nraud, nrhiav ib qho toj siab uas yuav siv sijhawm li ib feeb khiav. Khiav ntawm kev siv dag zog - zoo ib yam li koj xav li cas yog tias koj tau sib tw 5K. Koj ua tsis taus pa yuav tsum ua haujlwm tsawg dua thiab koj ob txhais ceg yuav tsum pib nkees tom qab ob peb rov qab.
Rov ua haujlwm dua: Nres luv luv rau 1% thiab koj ceev, khiav 1 feeb ntawm kev yooj yim pace. Yog tias koj khiav nraum sab nraud, rov qab nqes. Mus ntawm kev yooj yim pace (taug kev yog tias koj yuav tsum tau) kom koj ua pa rov qab mus rau qhov qub.
Rov qab ua haujlwm dua thiab rov ua haujlwm rov qab 6 zaus ntxiv rau tag nrho 7 ua hauj lwm / so ua ke ..
Txias: Tom qab koj lub caij nplooj ntoos zeeg kawg, xaus nrog lwm 6 feeb ntawm kev sib tw yooj yim.
Ntawm no yog qhov ceev version:
- Ua kom sov: 10 feeb yooj yim jog
- Ua hauj lwm lub caij nyoog: 1 feeb khiav sib zog ua ke @ 3-4% toj siab
- So so: 1 feeb ntawm yooj yim pace @ 1% incline
- Rov ua haujlwm / so caij 6 zaug ntxiv .
- Txias: 6 feeb yooj yim jogging
2 - 30-Minute Ntaiv Haujlwm
Kuv nyiam duav workouts vim lawv ib txwm zoo ya los ntawm. Thaum koj tab tom ua haujlwm ntawm ib qho kev luv, koj lub siab tseem tsis nco qab vim tias koj xav txog lwm zaus.
Qhov kev ua haujlwm ntiv tes no koj tau khiav qis dua, uas yog ib qho zoo tshaj plaws kev tsheb npav! Yog hais tias koj tsis paub meej seb marathon, ib nrab-marathon, 10K, los sis 5K pace yim zoo li, tsom ntsoov khiav ntawm txhua lub sijhawm sai dua qhov kawg. Koj yuav tsum xav tias koj lub plawv dhia nce thiab koj qhov ua tsis taus pa yuav tsum ua haujlwm ntau dua nrog txhua zaus. Qhov tseem ceeb yog tsis pib thawj lub caij nyoog sai heev kom koj muaj peev xwm nce siab dua ntxiv rau plaub zaug ntxiv.
Rau koj cov sij hawm rov qab, mus rau ntawm ib qho yooj yim pace, uas txhais tau tias qeeb qeeb lossis taug kev, yog tias koj xav tau.
- Ua kom sov: 5 feeb yooj yim jog
- Ua haujlwm luv: 5 feeb @ marathon pace
- Rov ua haujlwm dua: 1 feeb thaum yooj yim pace
- Ua hauj lwm caij nyoog: 4 feeb @ half marathon pace
- Rov ua haujlwm dua: 1 feeb thaum yooj yim pace
- Ua haujlwm luv: 3 feeb @ 10K pace
- Rov ua haujlwm dua: 1 feeb thaum yooj yim pace
- Ua haujlwm luv: 2 feeb @ 5K pace
- Rov ua haujlwm dua: 1 feeb thaum yooj yim pace
- Ua haujlwm luv: 1 feeb @ hard (sprint) pace
- Rov ua haujlwm dua: 1 feeb thaum yooj yim pace
- Txias: 5 feeb yooj yim jogging
3 - Khiav thiab Muaj Zog Combo Workout
Yog tias koj xav ntxiv kev ntxiv dag zog rau koj txoj kev cob qhia, tiam sis yeej ib txwm zoo li tsis nco qab qoj ib ce tom qab, qhov no yog qhov zoo rau koj. Koj yuav ua ke nrog cov kev sib tw khiav nrog qee cov leeg txhawb ntxiv rau kev ua haujlwm tag nrho lub cev.
- Ua kom sov: 5-feeb yooj yim jog
- Khiav: 1 feeb 5K PAC
- Muaj Zog: 1 feeb zaum kawg
- Khiav: 2 feeb @ 5K pace
- Zog: 1 feeb taug kev lunges
- Khiav: 3 feeb 5K PAC
- Zog: 1 feeb tus nees luav
- Khiav: 4 feeb @ 5K pace
- Zog: 1 feeb tricep dips
- Khiav: 5 feeb 5K PAC
- Zog: 1 feeb nas thawb
- Txias: 5 feeb yooj yim jog
4 - Txiav Txawj Ua Ntej
Cov ntsuag loj heev ntawm kev ceev yuav pab tsim lub dag zog, ua kom lub cev muaj zog, thiab kom koj ob txhais ceg siv rau kev ceev nrooj. Qhov no yog kev lom zem ua haujlwm sab nraud, txawm nyob ntawm txoj kev khiav lossis txoj kev, tiam sis tuaj yeem ua tau rau ntawm ib lub caij nplej.
Rau koj cov sij hawm rov qab, mus rau ntawm ib qho yooj yim pace, uas txhais tau tias qeeb qeeb lossis taug kev, yog tias koj xav tau.
- Sov so: 5-feeb yooj yim jog
- Khiav: 30-thi, puv-khiav nrawm
- Rov qab: 1 feeb ntawm yooj yim pace
- Rov ua dua qhov qub / rov qab mus rau tag nrho ntawm 20 feeb.
- Txias: 5 feeb yooj yim jog