Kawm Dlev rua 20 feeb
Hnub 1 ntawm koj daim ntawv qhia 30-Hnub Pib Qhia , koj ua tiav koj thawj zaug. Thaum koj thawj lub lim tiam , koj maj mam nce koj lub sij hawm tsawg / nrug. Tam sim no koj npaj txhij cam koj tus kheej ntau dua los ntawm kev ntxiv rau koj cov kev sib tw khiav thiab txhim tsa koj tus cwj pwm tshiab tshiab.
- Hnub 1 : Tom qab 5-10 feeb kev sov so nrog txoj kev taug kev, pib koj cov kev sib tw khiav mus los. Khiav ntawm ib qho yooj yim pace rau 1 feeb, ces taug kev rau 5 feeb. Rov ua li ntawd 3 zaug.
- Hnub 2: Khiav ntawm ib qho yooj yim pace rau 1 feeb, ces taug kev rau 4 feeb. Rov ua li ntawd 3 zaug. Sim ua haujlwm rau kev siv cov ntaub ntawv kom ncaj .
- Hnub 3: So. (Kawm txog qhov tseem ceeb ntawm kev so .)
- Hnub 4: Khiav ntawm kev yoojyim rau 2 feeb, ces taug kev rau 4 feeb. Rov ua li ntawd 3 zaug. Sim ua hauj lwm ntawm kev ua pa kom zoo pab tiv thaiv tsis tau sab caj pas .
- Hnub 5: So lossis hla tsheb ciav hlau (kev ua si uas tsis yog khiav).
- Hnub 6: Khiav ntawm ib qho yooj yim pace rau 3 feeb, ces taug kev rau 3 feeb. Rov ua li ntawd 3 zaug.
- Hnub 7: So.
Lub Limtiam 2:
Lub lim tiam no koj yuav mus txuas ntxiv nce tus nqi ntawm lub sij hawm koj nyob nraum khiav thiab txo koj cov kev mus taug kev.
Ntawm no yog koj cov workouts rau lub lim tiam no:
- Hnub 8: Khiav ntawm kev yoojyim rau 4 feeb, ces taug kev rau 2 feeb. Rov ua li ntawd 3 zaug.
- Hnub 9: So lossis hla kev tsheb ciav hlau.
- Hnub 10: Khiav ntawm kev yoojyim rau 5 feeb, ces taug kev rau 2 feeb. Rov ua li ntawd 3 zaug.
- Hnub 11: Khiav ntawm kev yoojyim rau 6 feeb, ces taug kev rau 2 feeb. Rov ua li ntawd 3 zaug.
- Hnub 12: So.
- Hnub 13: Khiav ntawm kev yoojyim rau 7 feeb, ces taug kev rau 2 feeb, ces khiav ntawm ib qho yooj yim pace rau 7 feeb.
- Hnub 14: So lossis hla kev tsheb ciav hlau.
Lub lim tiam 3:
Khiav ua ke yuav tsum xav tias me ntsis yooj yim dua lub lim tiam no.
Yog tias koj tseem tsis tau muaj zog, tsis txhob txhawj - koj mam li pib pom kev txhim kho sai sai, tsuav yog koj tuav koj lub sijhawm.
Koj txoj kev khiav tawm puas muaj kev povtseg? Yog tias muaj (lossis yog tias koj muaj cov kauj vuam thaum lub caij tab tom treadmill), ntawm no yog qee cov lus qhia rau kev txhim kho kev khiav haujlwm .
Ntawm no yog koj cov workouts rau lub lim tiam no:
- Hnub 15: Khiav ntawm ib qho yooj yim pace rau 8 feeb, ces taug kev rau 2 feeb. Rov qab hais dua li ob zaug.
- Hnub 16: So.
- Hnub 17: Khiav ntawm ib qho yooj yim pace rau 10 feeb, ces taug kev rau 2 feeb. Rov qab hais dua li ob zaug.
- Hnub 18: So lossis hla kev tsheb ciav hlau.
- Hnub 19: Khiav ntawm ib qho yooj yim pace rau 12 feeb, ces taug kev rau 2 feeb, ces khiav ntawm ib qho yooj yim pace rau 6 feeb.
- Hnub 20: Khiav ntawm ib qho yooj yim pace rau 13 feeb, taug kev rau 2 feeb, ces khiav ntawm ib qho yooj yim pace 5 feeb.
- Hnub 21: So.
Lub Limtiam 4:
Koj tam sim no muaj peb lub lim tiam ntawm koj txoj siv, thiab koj yuav tsum muaj kev zoo siab txog koj txoj kev vam meej. Lub lim tiam no koj yuav tau ua kom me me nce hauv koj cov kev sib tw khiav. Yog tias koj xav tias koj xav tau kev txhawb siab, xyuas cov tswv yim no kom muaj kev txhawj xeeb .
Ntawm no yog koj cov workouts rau lub lim tiam no:
- Hnub 22: Khiav ntawm ib qho yooj yim pace rau 14 feeb, ces taug kev rau 2 feeb, ces khiav ntawm ib qho yooj yim pace rau 5 feeb.
- Hnub 23: So lossis hla kev tsheb ciav hlau.
- Hnub 24: Khiav ntawm ib qho yooj yim pace rau 15 feeb, mam li taug kev rau 2 feeb, ces khiav ntawm ib qho yooj yim pace rau 4 feeb.
- Hnub 25: So.
- Hnub 26: Khiav ntawm ib qho yooj yim pace rau 16 feeb, ces taug kev rau 1 feeb, ces khiav ntawm ib qho yooj yim pace rau 4 feeb.
- Hnub 27: So lossis hla kev tsheb ciav hlau.
- Hnub 28: Khiav ntawm ib qho yooj yim pace rau 18 feeb, ces taug kev rau 1 feeb, ces khiav ntawm ib qho yooj yim pace rau 3 feeb.
- Hnub 29: So.
- Hnub 30: Zoo siab nrog rau qhov ua Hnub 30! Sim taug kev rau 5 feeb los pib thiab xaus qhov kev ua haujlwm (koj sov so thiab cooldown), thiab khiav li 20 feeb ntawm nruab nrab.
Npaj txhij nqa kauj ruam tom ntej?
Sim ua qhov Beginner 5K Cov Kev Pab Cob Qhia . Txawm tias koj tsis npaj siab khiav 5 k, qhov kev qhia no yuav tau txais koj khiav peb mais tsis tu ncua.