Qhov kev ua haujlwm zoo tshaj plaws no muaj peev xwm ua haujlwm rau kev ua haujlwm ntawm kev ua haujlwm los ntawm kev ua haujlwm los ntawm kev sib tw los ntawm kev sib tw siv lub kettlebell thiab pob tshuaj. Thov hloov tus dumbbell lossis lwm yam qoj ib ce yog tias koj tsis paub nrog kev kawm kettlebell . Muaj kev pom zoo siv cov qib no siv Perceived Exertion Scale thiab piv txwv ntawm qhov chaw rau lub looj koov.
Siv koj qhov kev txiav txim siab zoo tshaj plaws thiab kho tus lej kom haum koj lub cev.
Cov cwj pwm
Mus ntsib koj tus kws kho mob ua ntej koj sim ua txoj haujlwm no yog tias koj muaj mob, mob lossis lwm yam. Qhov kev ua haujlwm no yog rau cov kws ua haujlwm nrab / qib siab.
Khoom Yuav Tsum Tau
Tus kab treadmill (los yog lwm yam kev ua hauv lub plawv), ib lub taub hau (hloov lub dumbbell yog tias xav tau), tshuaj pob
Yuav ua li cas
- Ua tus ntiv tes ua haujlwm ua haujlwm txog qhov pom tias Perceived Exertion
- Ua tus ntsa cardio Circuit Court, tom qab sib, rau 60 vib nas this lossis ntev li ntev tau
- Hloov qhov kev ua hauj lwm kom haum koj lub zog / cov hom phiaj thiab ntxiv cov sij hawm so kom txaus
- 1 lub voj voog yog 30 feeb, rov ua dua ib txoj haujlwm 60 feeb
| Lub sijhawm | Intensity / Ceev | Perceived Tshooj |
|---|---|---|
5 feeb | Kev Kub Lub Cev: Muaj Puab Tsawg | Qib 4-5 |
| Nris 1 - 5 feeb | Treadmill: Ceev | |
| 1 feeb | Lub hauv paus pib siv ceev ( siv kev siv loj ) - Ex., 5.2 mph ntawm 1-2% incline | Qib 5 |
| 1 feeb | Tsav ceev me ntsis - Ex., 5.4 mph | Theem 5-6 |
| 1 feeb | Nce ceev dua - Ex., 5.6 mph | Theem 6-7 |
| 2 feeb | Nce ceev ib zaug ntxiv: Ex., 5.7-5.8 mph | Qib 8 |
| Nris 2 - 5 feeb | Cardio Circuit | |
| 1 feeb | Kettlebell viav Ua tib zoo, noj cov kauj ntawm ob txhais ceg thaum ua kom ncaj ncaj. Hauv qab ntawm txoj kev txav koj lub cev rov qab thiab ntsawj mus hauv lub ntsag los coj qhov hnyav mus rau siab siab. Rov ua dua 60 feeb. | Qib 7-8 |
| 1 feeb | Pem hauv ntej Kick Lunge Ncaws nrog txoj cai ko taw, ces siv tib qho taw kev tom qab hauv ib qho mos txwv thaum kov cov hauv pem teb nrog koj cov ntiv tes. Rov ua dua lub kick siv rau 30 feeb, rov ua dua lwm sab rau 30 feeb. | Theem 6-7 |
| 1 feeb | Ntev Jumps Dhia mus kom deb li deb koj tuaj yeem nrog ob sab ko taw ua ke, tsaws nrog lub hauv caug mos. Txuas ntxiv rau 3 leeg (lossis ntau ntau chav raws li koj muaj), tig thiab rov ua dua li 60 feeb. | Qib 7-8 |
| 1 feeb | Med Ball Lub voj voog Squat Voj voog voj voog saum taub hau ntawm sab laug thaum koj tawm ntawm sab laug ceg rau hauv khawm. Kauj ruam ko taw rov qab ua ke, circling pob rov qab. Rov qab mus rau lwm sab rau 60 feeb. | Qib 7-8 |
| 1 feeb | Pob Ball Squat thiab Viav Tawm sab nraub qaum, ua lub pob ntawm lub hauv caug. Kauj ruam ko taw rov qab thaum koj vov lub hnyav saum taub hau. Rov qab mus rau lwm sab rau 60 feeb. | Qib 7-8 |
| Nris 3 - 5 feeb | Treadmill: Piav Qhia | |
| 1 feeb | Lub hauv paus - Yooj yim ceev, siab dua toj - Ex., 4% incline, khiav / taug kev ntawm 4.5 mph | Qib 5 |
| 1 feeb | Ua kom nce qib me ntsis- Ex., 5% incline, tib ceev | Theem 5-6 |
| 1 feeb | Nce ntaus nqi ntxiv - Ex., 6%, tib qhov ceev | |
| 1 feeb | Nce ntaus nqi ntxiv - Ex., 7%, tib ceev | Theem 6-7 |
| 1 feeb | Ntxiv incline, dua siv - Ex. 8-9%, tib qhov ceev | Qib 7-9 |
| Thaiv 4 - 5 feeb | Cardio Circuit | |
| 1 feeb | Sab Nruab Nrab Sab Nres Dhia Lawm Siv sab ceg ntiv taw sab nraud thiab khoov ntawm lub hauv caug sab laug rau hauv kev khiav ntawm tus khiav, kov lub plag. Ceev nrooj txav cov taw nyob hauv cov huab cua kom hloov lub mos txwv rau sab nraud. Siv lwm cov tog rau 60 seconds. | Qib 7-8 |
| 1 feeb | Zawj Muab khawm rau hauv plag thiab dhia taw rov mus rau hauv lub qhov chaw, taw dhia rov qab nruab nrab ntawm ob txhais tes thiab sawv ntsug. Ntxiv ib dhia hauv qhov kawg rau kev siv ntau dua, yog tias xav tau. Rov ua dua 60 feeb. | Qib 8-9 |
| 1 feeb | Khoos phib tawj nrog Med Ball Pob Ua kom zoo li qis thaum koj tuaj yeem (hauv siab ntiv taw taw thiab ntuag) thiab kov pob lub pob mus rau hauv pem teb. Nias ntawm lub luj taws sawv ntsug thaum tossing pob saum taub hau. Rov ua dua 60 feeb. | Qib 7-8 |
| 1 feeb | Squat Jumps Txo mus rau hauv khawm, lub hauv caug qab lub ntiv taw, khawm tsawg li tsawg tau. Dhia mus rau saum cua, noj cov caj npab saum taub hau. Av nrog lub hauv caug thiab rov ua dua li 60 feeb. | Qib 8-9 |
| 1 feeb | Bear Crawls Ua kom khov thiab taug kev ntawm koj txhais tes kom txog rau thaum koj nyob hauv ib qho chaw. Ua ib qho kev thawb tawm (yeem) rau ntawm lub hauv caug los yog cov ntiv taw thiab tom qab taw tes rov qab rau lub khawm thiab sawv ntsug. * Yeem: Ntxiv ib dhia ntawm qhov kawg rau kev siv ntau dua. Rov ua dua 60 feeb. | Qib 8-9 |
| 5 feeb | Txias cia | |
| Tag Nrho Kev Ua Haujlwm Tag Nrho: | 30 feeb |