Tau Txais Tos Rau Lub Pob
Nqa ib pob hnyav nyob tom qab rau ntau lub mais kev taug kev los yog lub hnab ev ntawv thauj khoom yog ib yam dab tsi uas peb ua rau kev lom zem - tshwj tsis yog tias koj nyob hauv cov tub rog , tau kawg. Tab sis txawm tias cov tswv yim nram qab no yuav pab koj npaj rau kev ua tub rog ntawm kev ua tub rog.
Qhov twg los xij, koj yuav tsum tau ua kom tau qhov kev mob no lossis nws tuaj yeem ua ib hnub ntev thiab tsis xis nyob - thiab tom qab ntawd koj yuav tsum ua tag nrho hnub tom ntej.
Txawm hais tias cov khoom ntim tsis muaj mob, uas yog 30 mus rau 40-phaus pob nrog cov khaub ncaws, khoom noj khoom haus, tsev pheeb suab, cov hnab pw tsaug zog, qhov cub thiab lwm yam uas koj xav tias tsim nyog rau kev taug txuj kev nyuaj no, ntau ntau tau rub tawm ntawm koj lub xub pwg thiab sab nraub qaum.
Kuv tau hiked nyob rau ntau qhov chaw, los ntawm cov snows thiab dej khov ntawm Everest puag pw hav zoov rau lub hav zoov ntawm Sumatra thiab cov wilds ntawm tus xeeb ciam tom hav ntawm North Queensland. Ntawm no yog qhov kuv pom zoo rau cov neeg pib nrog cov hnab ev khoom kom tau zoo thiab muaj kev zoo tshaj es tsis yog ib qho kev nyiag.
Kev hnyav kawm, kev kawm cardio , thiab xyaum nrog ib lub pob ntawm koj sab nrauv yuav tau txais koj nyob rau hauv ntau yam mob siab rau kev taug txuj kev nyuaj.
Ntsiab Pab Pawg Neeg Txhawb Pab Txhawb Cov Pob
Tagnrho, nqa ib pob hnyav rau tom qab coj tau ntau cov leeg mus ua si, nrog rau ntawm cov caj npab thiab lub xub pwg uas koj siv los txawb lub pob mus rau sab nraum qab. Ntawm no yog qhov xaus.
Yog tias koj tsis tau ua ib qho kev hnyav li yav dhau los, ib qho zoo, txhua tus neeg pib xyaum ua haujlwm txoj haujlwm yog qhov chaw pib.
- Koj xav tau cov nqaij ntshiv trapezius, cov leeg nqaij tawm ntawm lub hauv paus ntawm lub caj dab. Qhov no yog qhov uas lub xub pwg khawm seev cev. Robust "cuab" pab tiv thaiv mob mob. (Raws li, feem ntau ntawm qhov hnyav yuav tsum tau txhaj rau ntawm lub duav, tab sis nws tsis tas ua hauj lwm li ntawd, nyob ntawm pob ntawv tsim thiab lub cev zoo .)
- Cov nqaij ntshiv plab ua hauj lwm ib qho nyuaj rau kev nplawm ntawd pob thaum koj twist thiab tig; koj yuav tsum muaj zoo abs abs .
- Cov leeg ntawm lub nraub qaum thiab nruab nrab nruam daim ntawv cog lus ruaj khov rau pob khoom tawm ntawm ib txoj kev los sis lwm qhov, tshwj xeeb tshaj yog nrog cov pob khoom hnyav. Cov neeg mob tshiab thiab cov hnab ev khoom feem ntau tuaj yeem mob plab yog nyob nruab nrab ntawm lub xub pwg hniav.
- Qhov qis rov tom qab yuav siv lub hammering los ntawm kev tsav tsheb thiab txoj kev sib tw ntawm cov pos hniav ntawm cov leeg thaum thau pob khoom mus rau sab nraum qab.
- Lub xub pwg ntawm txhais caj npab uas koj siv kom thauj khoom thiab txo lub pob yog qhov tseem ceeb tshaj plaws vim nws tsis ua hauj lwm ntawm cov khoom txawv txawv ntawm kev ntsaws. Lub tshuab pwg ntawm lub xub pwg yog qhov tshwj xeeb tshaj yog rau cov xim no.
- Thiab lub xeem tab sis tsis kawg, koj txhawb tag nrho qhov nyhav no rau ob txhais ceg thiab feem ntau koj yuav tsum khoov thiab sawv nrog lub pob ntawm koj sab nraum qab. Cov ceg tawv , tshwj xeeb tshaj yog cov caj dab, ua kom qhov txawv ntawm qhov ua tau zoo thiab kev lom zem ntawm kev cuam tshuam rov qab.
Qhov no zoo nkauj npaum li cas ntawm cov leeg thiab lub zog ntawm kev hnyav hnyav. Ua raws li tus pib qhov kev kawm nrog ib qho kev pabcuam ntxiv hauv kev ua haujlwm yog tias koj xav tau kom muaj zog rau hiking thiab rov qab.
Aerobic Qoj
Tam sim no hais tias koj twb tau txais lub cev los txhawb lub pob ntawv uas koj xav tau kom muaj peev xwm ua kom tiav nws txoj kev ncua ntev.
Kev hnyav kev cob qhia yuav muab rau koj qee yam ntawd, tab sis nws yuav tsis muaj qhov muaj zog tiv thaiv ob peb xuab moos tom qab tias qhov kev pabcuam cardio zoo yuav pabcuam. Koj yuav tsum tau nyob rau ntawm lub kees lossis tsheb kauj vab lossis tawm ntawm txoj kev thiab tau lub plawv dhia mus txog 30 rau 45 feeb ntau zaus txhua lub lim tiam.
Xyaum, Xyaum, Xyaum
Yog tias koj npaj siab mus ncig mus ib ntus nrog ib lub hnab, thiab koj tsis tau siv ib tug yav tas los, nws tseem ceeb heev uas yuav tsum tau siv rau txoj kev xav ntawm nws; thiab tsis muaj dab tsi yuav mob koj rau ib lub hnyav pob nyob tom qab zoo dua li muaj nws.
Pib tawm nrog lub teeb nyhav thiab luv nrawm thiab maj mam ntev mus rau qhov taw hnyav zog thiab ntev dua.
Xws li lub luj thiab kev pabcuam cardio thiab koj yuav tuaj yeem npaj kom zoo rau txhua yam kev taug txuj kev nyuaj. Txaus siab rau lub caij.