Seb koj puas ua xua rau lub gym, xav kom txuag tau nyiaj los yog xav kom yooj yim, qoj ib ce nyob tom tsev yog qhov kev xaiv yooj yim. Dab tsi yog qhov yooj yim dua yog khom lub tsheb tawm ua dab tsi. Koj tsim teeb tsa kev ua haujlwm zoo hauv tsev li cas? Koj yuav ua li cas yog tias koj tsis muaj ntau yam khoom los yog chaw? Cov nram qab no yuav siv koj los ntawm ntau txoj hau kev rau kev qoj ib ce nyob hauv tsev, txawm tias koj tsis muaj dab tsi tab sis koj lub cev thiab ib nkawm khau los yog chav ua haujlwm tawm nrog txhua yam khoom siv cuabyeej.
Lub Cev Laj Zog
Qhov Xaiv 1: Lub Cev Nyias Ua Rau Lub Cev - Tsis Muaj Khoom Siv
Txoj kev ua kom yooj yim tshaj plaws hauv tsev yog siv koj lub cev. Muaj ntau yam zoo ntawm lub cev ua haujlwm hnyav uas yuav pab tau koj ua kom muaj zog, ua siab ntev thiab hlawv calories. Tus downside yog tias, tsis ntxiv kev tiv thaiv, nws nyuaj ua hauj lwm nyuaj txaus los yeej tawm tsam koj lub cev thiab hlawv calories. Ib txoj hauv kev qhov teeb meem no? Kev cob qhia Circuit . Thaum mus ntawm ib ce mus rau lwm qhov, tsis muaj me ntsis los yog tsis so, koj cia koj lub plawv dhia, hlawv ntau calorie ntau ntau thiab tau tshaj tawm ntawm koj lub sijhawm ua si.
Yuav ua li cas:
- Xaiv koj workout - Cardio, kev kawm ua kom tau zoo los yog sib xyaw ntawm ob qho tib si
- Xaiv 10 yam kev ua haujlwm - Rau cardio, ua kom pom tseeb txog kev ua haujlwm nrog ntau qib sib luag. Piv txwv, tej zaum koj yuav siv txoj kev siv qis zog (xws li dhia jacks los yog tsob ntoo ) nrog kev yoojyim yooj yim (xws li mus kev ntawm qhov chaw). Rau kev cob qhia lub zog, xaiv cov kev ua haujlwm xws li cov rooj zaum , lunges , pushups thiab dips ua hauj lwm tag nrho lub cev. Cov tswv yim tawm tswv yim : Kauj ruam ntawm kauj ruam Cardio ce , Kauj ruam ntawm kauj ruam lub cev hnyav
- Xaiv qhov ntev ntawm kev qoj ib ce - Cov neeg pib tshiab pib nrog 10-30 vib nas this los yog 8-16 reps, thaum siv qib nrab lossis qib siab tshaj plaws mus rau 60-90 feeb lossis 20 los sis ntau dua
- Npaj Txhij: Teem ib lub sijhawm lossis siv lub stopwatch, tig rau ib co suab paj nruag lossis koj nyiam TV thiab pib nrog ib qho yooj yim kom sov tuaj
- The Workout : Ua 1 lub voj voog yog tias koj yog tus pib lossis luv luv rau lub sijhawm. Ua 2-5 circuits rau kev ua haujlwm ntau dua
Qauv Cardio Circuit Workout (Tsis Muaj Cov Khoom
- 1 min: Lub Peb Hlis Ntuj - Tso lub hauv caug siab thiab viav caj npab
- 1 min: Jog nyob rau hauv qhov chaw, thawb lub caj npab saum taub hau
- 1 min: Khiav ntawm qhov chaw siab zeeg
- 1 min: Qeeb, tswj Plyo-jacks
- 1 min: Txuas jumpping zaus
- 1 min: Lub Peb Hlis Ntuj hauv qhov chaw
- 1 min: Cov dej khov nab kuab (dhia ntawm lub thoob plaws qhov chaw khau av, thaj av nrog lub hauv caug thaum chopping caj npab rau hauv pem teb)
- 1 min: Roob nce toj siab
- 1 min: Khiav ntawm qhov chaw siab zeeg
- 1 min: Lub Peb Hlis Ntuj hauv qhov chaw
Qauv zog Circuit Training (Tsis khoom)
- 1 min: Lub Peb Hlis Ntuj nyob rau hauv qhov chaw kom sov
- Squats - 20 reps
- Pem Hauv Ntej thiab Tsheb Lunges - 12 zaus ntawm txhua ceg
- Pushups (ntawm lub hauv caug lossis cov ntiv taw) - 12-20 reps
- Dips nrog ceg Extension - 12-20 reps
- Taug kev Lunge nrog Nruab Nrab Nyiaj Siv Haujlwm - 12-20 reps
- Bent Over Leg Lifts
- Plans
- Choj nrog Ncauj Kev Ncauj
- Back Extensions
Ib ce muaj yeeb yaj kiab
Rau ntau yam, yooj yim, thiab ntau lub tsev qoj ib ce, koj tsis tuaj yeem ntaus cov yeeb yaj kiab yeeb yaj duab. Muaj kev ua hauj lwm rau txhua tus neeg hnub nyoog, poj niam txiv neej, lub hom phiaj thiab kev txaus siab thiab koj tuaj yeem xyaum ua txhua lub sij hawm koj nyiam nyob hauv koj tus kheej lub tsev. Qhov zoo tshaj plaws txog cov yeeb yaj duab ce: Muaj ntau txhiab raws li txhiab tus xaiv los ntawm, thiaj li yuav luag txhua tus tuaj yeem nrhiav tau ib cov yeeb yaj duab uas lawv nyiam. Qhov phem tshaj plaws txog cov yeeb yaj duab ce: Muaj ntau txhiab raws li txhiab tus xaiv los ntawm, ua kev tshawb rau lub zoo meej video ib qho yooj yim txheej txheem.
Txawm tias koj tuaj yeem nrhiav tau cov yeeb yaj kiab ua yeeb yaj kiab yuav luag txhua qhov yeeb yaj kiab los yog qoj khoom muag, koj yuav pom qee cov yeeb yaj duab zoo tshaj tsuas yog muag online xwb. Hauv qab no yog cov kev pabcuam zoo tshaj plaws rau kev tshawb nrhiav cov yeeb yaj duab.
Kev Siv Yeeb Yeeb Yeeb Yam
- Collage Video - Qhov no yog nyob deb ntawm kuv nyiam lub vas sab rau kev tshawb nrhiav thiab yuav cov yeeb yaj duab. Koj tuaj yeem tshawb tau los ntawm lo lus tseem ceeb, qib qoj, tus kws qhia ntawv thiab ntau ntxiv. Tus neeg siv kev txheeb xyuas thiab video clips kom nrhiav tau cov yees duab zoo meej me ntsis yooj yim. * Lus cim, raws li ntawm lub Plaub Hlis 2014, Collage Video yog ib ntus offline, tiam sis tsis ntev tom qab ntawd.
- Yeeb yaj duab Qoj - Muaj ntau ntau cov video saib hauv lub vev xaib no, koj yuav siv sijhawm ntau dua nyeem txog cov yeeb yaj duab dua li lawv ua. Txawm li cas los xij, lub tsev kawm ntawv muaj kev zoo thiab koj tuaj yeem pom cov yeeb yaj duab ntau txoj hau kev - Los ntawm tus kws qhia, hom kev ua haujlwm, kev qoj ib ce thiab ntau dua. Cov kev txheeb xyuas tau muab tso tawm los ntawm tiag tiag cov kws qhia, muab cov ncauj lus qhia ntxiv tshaj rau cov generic, qee cov ncauj lus tsis txaus siab ntawm kev yees duab npog.
- Yam Uas Koj Yuav Tsum Tau Paub Txog Ua ntej Koj Yuav Lom Zem Yeeb Yam Yeeb Yam - Ntawm no, koj yuav pom cov lus qhia rau yam dab tsi los saib thaum twg yuav qoj cov yeeb yaj duab.
- Amazon.com - Qhov loj hauv online yog qhov chaw zoo saib cov yeeb yaj duab, sib piv cov nqi thiab nyeem cov kev qhia txog cov yeeb yaj duab sib txawv thiab cov workouts.
- Cathe.com - Cathe Friedrich yog ib qho kuv nyiam video qhia thiab nws muaj tons ntawm yeeb yaj duab thiab sau. Ib qho ntxiv lawm: Cathe muab nws cov workouts ua ob hom ntawv, hauv DVDs los yog cov downloadable versions koj saib hauv koj lub computer, smartphone los yog iPad.
Nrov Lub Tsev Coj Ua Yeeb Yam
Qhov zoo tshaj plaws rau Beginners : Leslie Sansone's Taug Kev Tom Tsev Yeeb Yaj Yeeb, Cov Ntxim Saib Ntxim Ua Tus Yeeb Yaj Yeeb Yeeb Yaj Yeeb
Yawm Circuit Training Training : Paul Katami Hollywood Bootcamp 4x4, Michelle Dozois 'Peak 10 Ntau Cardio Zog, thiab Cathe Friedrich tus Circuit Court Max.
Zoo tshaj High-Intensity Cardio Yeeb yaj duab : Amy Dixon lub Neej Nqa 2, Michelle Dozois 'Peak 10 Cardio Hlawv Hlawv, Cathe Friedrich's HiiT Training
Qhov zoo tshaj plaws rau cov Tub Ntxhais Kawm : Jane Fonda Prime Time Firm thiab Burn, Kettlebell Boomer Workout
Online Workouts thiab Resources
Hauv Internet yuav yog qhov uas koj nyiam tshaj tawm sijhawm, tab sis nws tseem muaj cov khoom siv rau tsev thiab / los yog cov neeg ncig tebchaws mus ncig ua si. Tsis tag nrho cov ntsiab lus yog tsim nyob rau hauv World Wide Web, tab sis, yog tias koj paub qhov twg los saib, koj tuaj yeem pom txhua yam uas koj xav paub txog kev qoj ib ce: Yuav ua li cas los tsim ib qhov chaw ua si hauv tsev , tsim koj tus kheej lub cajmeem, thiab kawm txog ntawm cardio , kev cob qhia lub zog thiab yuav ua li cas kom txawj ua kom ib ce muaj zog .
Koj tseem tuaj yeem coj kom zoo dua ntawm ntau lub vev xaib pub ob qho tibsi them thiab dawb workouts thiab ce muaj zog. Koj yuav nrhiav tau cov workouts koj tuaj yeem sau, saib online los yog tseem kwj rau koj lub computer, xov tooj lossis iPad.
Online Workouts los ntawm:
Koj tuaj yeem pib txoj cai ntawm no nrog qee qhov ntau cov kev ua haujlwm pub dawb rau koj los ntawm:
- 10-feeb Lub Tsev Sijhawm Ua Haujlwm Hauv Tsev
- 30-feeb tag nrho lub cev muaj zog Workout
- Workout Center: Kev Pabcuam Kev Xeem thiab Txoj Kev Xwb
- Lub hauv siab, Lub xub pwg, thiab caj npab Workout
- Tom qab & Biceps Workout
- Tsawg Lub Cev & Cug Zog Ua Haujlwm
- Tag Nrho Hauv Tsev Ua Haujlwm Nrog Dumbbells
- Yoga Workout nrog ib lub pob ntsej muag
- Staircase Workout
- Bosu pob tag nrho lub cev Workout
- Siab Tag Nrho Cov Kev Ua Hauj Lwm Hauv Lub Cev
- Advanced Cardio & Kev Ua Haujlwm Kev Ua Haujlwm
Exergames
Cov yees duab ua si tsis yog rau cov me nyuam roj hmab ntxiv lawm. Nyob rau hauv xyoo tas los, peb tau pom ntau dua thiab ntau dua kev ua si (kev ua si uas yuav tsum tau kom koj sawv ntsug thiab txav mus). Qhov tseeb ib leeg ua rau exergames xws li EA Sports Active, Txhua Dance Dance thiab Gold's Gym Dance Workout yog ib qho kev xaiv zoo rau cov neeg ua haujlwm hauv tsev uas nrhiav kev nyuaj siab tuaj.
Nco ntsoov tias tsis tag nrho cov exergames raug tsim sib npaug thiab ib txhia tsis muaj txaus lossis txav mus tiag tiag 'suav' raws li ib txwm xyaum ua haujlwm. Wii Fit thiab Wii Fit Plus, piv txwv li, yog qhov zoo rau cov neeg ua haujlwm tsis txaus siab tawm ntawm lub rooj zaum, tabsis koj tseem xav tau ntxiv nrog rau cov kev ua haujlwm tsis tu ncua yog tias koj xav kom haum thiab poob phaus.
Muaj ntau qhov kev siv zog ntau dua, tab sis, tab sis, muab ib qho kev xaiv ntxiv rau tsev qoj ib ce:
Ib txhia ntawm Qhov Zoo Tshaj Lij rau Kub Hlwb
iPad, MP3 thiab Smartphone Fitness Apps
Nco ntsoov tias tsuas yog koj lub xov tooj ntawm tes ua tau hu xov tooj tuaj? Tam sim no, koj yuav pov tseg txhua lub sijhawm nrog smartphone apps uas cia koj ua txhua yam los ntawm kev ua si Scrabble kom qoj ib ce. Smartphones, iPads thiab MP3 players yog cov kev pabcuam zoo tshaj plaws rau cov kws ncaws pob hauv tsev, tshwjxeeb yog tias koj pom tias koj tus kheej tau txais bored los ntawm kev ua qub qub tshaj plaws, hnub tom qab hnub. Nrog rau txoj cai apps, koj tuaj yeem nrhiav kev ua haujlwm, cov suab paj nruag, lub sijhawm thiab ntau dua, tag nrho cov uas ntxiv tau ntau yam thiab kev lom zem rau koj lub tsev workouts.
Workouts, Suab paj nruag thiab Apps rau Lub Tsev Coj Ua Haujlwm
- Rau Cardio : BeatBurn Treadmill / Tawm sab nraud lossis BeatBurn Elliptical (iPhone lossis iPad) - Yog tias koj muaj treadmill lossis elliptical nyob rau tom tsev, cov kev xyaum ua haujlwm tau sai heev. BeatBurn muab cov kev ua si coj los ua tiav nrog suab paj nruag thiab tus kws qhia ntawv, uas zoo siab heev, qhia koj thaum hloov koj qhov chaw thoob plaws hauv kev ua haujlwm.
- For Workouts : Tus Kws Cob Qhia Ua Haujlwm ntawm Skimble (iPhone los yog iPad) - Nov yog lwm app uas ua haujlwm rau cov neeg ua haujlwm hauv tsev nrog ntau hom kev ua haujlwm uas koj tuaj yeem mloog tau (thiab saib cov kev tawm dag zog ntawm ib ce, yog tsim nyog) thaum mloog koj tus kheej suab paj nruag. Koj tseem yuav them rau workouts hauv app rau ntau txoj kev xaiv thiab kev ua workouts.
- Kev Npaj Ua lossis Ua Rau Koj Tus Khoos Kas Ua Si: Qoj Builder (iPhone lossis iPad) - Nov yog ib qho ntawm kuv nyiam apps, muab ntau txoj hau kev rau koj lub cev. Koj tuaj yeem xaiv cov kev ua haujlwm raws li cov khoom koj muaj, cov leeg nqaij koj xav ua haujlwm lossis hom kev ua haujlwm uas koj tab tom nrhiav. Muaj ntau yam ntawm kev npaj ua tiav thiab koj tuaj yeem tsim koj tus kheej cov workouts los ntawm cov ntaub ntawv ntawm kev lag luam nrog amazing.
- Rau Streaming ce kev ua si - Qoj hoob rau iPad (iPad) - Qhov no yog ib qho dawb app muab koj nkag tau mus rau ntau pua streaming ce yeeb yaj duab (ntau los ntawm cov kws paub zoo li Kathy Smith thiab Tracie Long) uas koj tuaj yeem saib thiab yuav. Nrog ntau yam muaj txhij, koj tuaj yeem siv koj lub iPad los ua txhua yam haujlwm uas koj xav tau.
- Rau Paced Audio Workouts : MotionTraxx (iPhone lossis iPad) - Lub suab paj nruag raws li yog ib qho zoo kawg rau txoj kev ua si hauv tsev, tshwj xeeb tshaj yog tias koj yog tus taug kev lossis khiav. Deekron lub DJ Kev Ua Si tau muab tso ua ke nrog ntau yam suab paj nruag sib xyaw, txhua yam sib txawv ntawm cov neeg ntaus sib txawv ib feeb, yog li koj tuaj yeem pom lub zoo meej rau kev ua haujlwm - Taug kev, khiav, nqa tes taw lossis lwm yam kev ua si. Tseem muaj kev cob qhia ua haujlwm (cov nqi them ntxiv) muaj nyob hauv iTunes.
- Zoo tshaj Timer rau luv / Tabata Workouts : Tabata Pro Timer (iPhone los yog iPad) - Yog tias koj muaj tswv yim thiab nyiam los teeb tsa koj tus kheej lub luv workouts, qhov app no yuav tsum yog. Nws tsim los rau cov kev ua haujlwm tabata (muab cov sijhawm sib zog ntawm 20 feeb nrog 10 feeb ntawm so, rov qab mus rau 4 feeb), tab sis koj tuaj yeem tsim cov kev sib raug zoo li koj nyiam.