Cov Menyuam thiab Cov Hluas yuav tau txais txiaj ntsim los ntawm kev Nyhav Loj Hlob Dawb
Puas yog koj tus menyuam lossis tus hluas xav ua kom muaj zog thiab muaj lub siab tawv? Cov kws cob qhia cov kws kho mob thiab cov neeg ua si qoj ib ce hais tias nws muaj kev nyab xeeb thiab pab qhia cov tub ntxhais hluas rau kev saib xyuas, kev kawm hnyav hnyav .
Cov txiaj ntsig ntawm Kev Poj Txwv rau Cov Menyuam
Kev qoj ib ce siv los ua kom muaj zog muaj zog ua rau muaj zog thiab muaj lub zog. Qhov no ua lean lub cev ua noj thiab txhim kho cov nqi metabolic, uas yog zoo rau txhua tus neeg, tab sis tshwj xeeb tshaj yog rau cov menyuam uas muaj rog.
Kev xyaum lub zog tsis tu ncua yog qhov zoo rau lub plawv mob, cov qib roj cholesterol, thiab tsim cov pob txha muaj zog. Kev xyaum lub zog tseem yog ib feem ntawm cov kev pab cuam kom txo cov kev raug mob ntawm lub hauv caug rau cov menyuam ntxhais.
Npaj rau Txoj Haujlwm Pab Ua Haujlwm rau Cov Hluas
Kev hnyav kev kawm yog tsim nyog thaum tus me nyuam muaj peev xwm tswj tau qhov sib npaug thiab kev tswj xyuas thaum lub sijhawm thiab mloog tau thiab ua raws li cov lus qhia. Qhov no feem ntau muaj hnub nyoog 7 lossis 8 xyoo tab sis nyob ntawm koj tus me nyuam qhov kev paub tab. Koj tus menyuam yuav tsum xav ua qhov haujlwm no thiab npaj kom cob qhia ntau zaus hauv ib lub lim tiam.
Ua ntej ib tug tub ntxhais hluas pib kawm cov txheej txheem hnyav, qhov kev ntsuam xyuas los ntawm ib tus kws kho mob lossis kws kho mob cov tshuaj ntaus kis las yog pom zoo. Muaj qee qhov kev mob nkeeg uas tsis pom zoo, xws li cov menyuam uas muaj ntshav siab, tsis muaj teeb meem, los yog muaj qog nqaij hlav cancer rau cov menyuam yaus.
Ib tus kws qhia uas tsim nyog nrog qee cov kev kawm hauv kev cob qhia cov hluas yuav tsum tau saib xyuas cov neeg koom txhua lub sijhawm, tshwj xeeb tshaj yog rau cov pab pawg uas tsis tshua xav.
Daim ntawv zoo thiab kev nce qib ntawm lub sij hawm thiab kev nyab xeeb yog qhov tseem ceeb rau ib tus neeg ua haujlwm tshiab hnyav, tab sis tshwj xeeb tshaj yog nrog lub cev, kev loj hlob, thiab tsis paub qab hau. Kev saib xyuas rau pawg hnub nyoog no tseem ceeb heev.
Thaum xaiv ib qho chaw mus ua haujlwm, nrhiav qhov chaw ua si zoo nrog cov khoom siv uas kho kom haum rau lub teeb uas xav tau rau cov hluas uas tsis tshua muaj hnub nyoog li no.
Yog tias lub gym tsis yog ib qho kev xaiv, lub teeb dumbbells los yog lub cev kev cev nqaij daim tawv muaj peev xwm muab hloov tau rau lub tshuab khoom siv thiab cov kev siv tshuab hauv barbells.
Qauv Cov Tub Ntxhais Hluav Taws Xob (Free Menyuam Kev Kawm)
Hauv qab no yog ib qhov kev xyaum ua kom hnyav ua tau zoo rau cov tub ntxhais hluas uas muaj hnub nyoog 12 txog rau 15 xyoos, thiab rau ob leeg ntxhais thiab tub.
Warmup: Kev ua kom sov yog ib qho tseem ceeb hauv kev pabcuam hnyav rau koj lub hnub nyoog. Lub hwj tshuaj yuav tsum yog 10 mus rau 15 feeb ntev kom ntshav tau mus rau hauv cov nqaij ntshiv, npaj lawv rau lub lim tiam lawv yuav nyob rau hauv qhov kev ua haujlwm. Qhov no yuav pab txo kom tsis txhob raug mob, xws li leeg nqaij, tab sis nws kuj ua rau kev ua tau zoo thaum ua si tag nrho. Tib cov tswv yim no siv rau kev koom nrog kev sib tw kis las. Npuav li nrog rau aerobics rau 10 mus rau 15 nas this, ua raws li ntawm ob peb daim ntawv nqa nrog tsis muaj qhov hnyav hnyav ua ntej txhua qhov ua si. Qhov no yuav pab tau lub cev thiab lub hlwb kom paub zoo txog kev ua kom zoo ntawm txhua qhov kev ua, uas yog qhov tseem ceeb rau kev nyab xeeb thiab kev ua haujlwm.
Cov kev ua si: Txhua txoj kev ua tiav tau ua hauv 2 teev thiab 10 repetitions.
- Barbell squats
- Piav dumbbell nias
- Tshaj kab cable
- Dumbbell caj npab curl
- Cable triceps pushdown
- Barbell tuag lawm
- Standard crunch
- Barbell, dumbbell los yog EZ muaj khij nyhav dhau
- Cable pulldown
Cooldown: Ib qho cooldown zoo nrog lub teeb nrig, 5 mus rau 10 feeb los kuj tseem raug pom zoo.
Teem caij : Cob ob mus rau peb zaug ib lub lim tiam. Kev ua haujlwm yuav tsum dhau 20 mus rau 30 feeb.
Kev Mob Kev Nyuaj Siab : Nws yog qhov zoo tshaj plaws rau txhua lub hnub nyoog kom nce lub luj tsis pub ntau tshaj 10 feem pua ntawm ib lub lim tiam. Qhia koj tus me nyuam kom siv qhov kev nce zuj zus.
> Source:
> Kev Cob Qhia Muaj Zog. American Academy of Pediatrics. https://healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx.