Ib qho tseem ceeb tshaj plaws, yooj yim thiab zoo tshaj plaws uas yuav tau pib lub sij hawm ua haujlwm yog ua kom khawm koj cov khau, tawm sab nraud, thiab pib taug kev los yog khiav mus. Thiab thaum tseem ceeb, 30 nasthis sab nrauv qhov kev sib tham tsis muaj dab tsi los scoff at, nws tsis muaj qee tus txheej txheem kev siv lub cev ua si los ntawm American College of Sports Medicine. Namely, nws tsis koom nrog kev ua haujlwm kev ua haujlwm rau cov nqaij npuas los yog lub cev muaj zog neuromotor uas txhim kho kom tshuav nyiaj npaum li cas thiab kev sib koom tes.
Qhov xwm zoo yog, koj tsis tas yuav hle koj txoj kev taug los yog khiav kom dhau koj txoj kev ua haujlwm rau hauv lub cev tag nrho lub cev blaster uas tshawb xyuas txhua lub npov. Tiam sis, los ntawm kev siv koj txoj kev ua haujlwm tsuas yog 10 feeb ntxiv, koj tuaj yeem tsim txhua yam rau hauv koj niaj hnub-taug kev lossis taug kev rau plawv kev noj qab haus huv, kev sib zog ua kom muaj zog rau cov nqaij npag, thiab ob peb qhov kev ua haujlwm kom muaj kev sib koom tes zoo ntxiv. Txhua yam koj yuav tsum ua yog sim cov haujlwm nram no.
Siv Tus Ntaus Tus Neej Txheeb Rau Kev Ntsuas Ua Ntej
Thaum ua qhov niaj hnub no, siv tus nqi ntawm kev siv zog (RPE) los tswj kev siv. RPE yog ib qho qhia txog 10-point scale raws li koj xav li cas thaum lub caij ua exercise. Ib qho RPE ntawm 1 yog qhov sib npaug ntawm zaum tseem-qhov tseem tsis muaj qhov kev qis-thaum lub RPE ntawm 10 yog qhov sib npaug ntawm kev sib tw tag nrho-kev qoj ib ce uas koj tsis tuaj yeem kho tau ntau tshaj li 10 mus rau 15 feeb.
Siv sab laug thiab sab hnub kawg ntawm lub nplai raws li cov lus qhia, feem ntau qhov kev ua haujlwm poob qee qhov ntawm 5 thiab 9 rau kev siv.
Kev zoo nkauj ntawm RPE yog koj tuaj yeem thov nws rau txhua yam uas koj ua tau, yog li nws siv tsis hais seb koj taug kev, caij tsheb kauj vab, khiav los yog ua luam dej. Lub hom phiaj ntawm qhov kev npaj no, RPE cov lus pom zoo muab, thiab koj tuaj yeem thov lawv rau qhov twg yam koj tau ua, puas yog tias kev taug kev, khiav, lossis hla kev caij npav.
Koj Daim Npaj Ua Haujlwm Pabcuam Sab Nraud Nyob Hauv
Koj tuaj yeem ua qhov no txhua qhov chaw uas koj feem ntau taug kev lossis khiav, tab sis yog tias koj nkag tau rau txoj kev taug kev los yog chaw nres tsheb, qee qhov kev ua no yuav yooj yim dua.
Lub sijhawm : 40 feeb
- 8 feeb feeb ua kom sov: Taug kev los yog jog rau yim feeb, pib ntawm RPE ntawm 4 thiab maj mam nce koj qhov kev siv kom koj mus txog RPE ntawm 6 thaum kawg ntawm koj qhov sov so.
- 1-feeb lunges: Nres qhov twg koj yog thiab ua 60 vib nas this ntawm cov lunges hloov.
- 3 feeb los ua ke: Taug kev los yog dhia 3 feeb ntawm RPE ntawm 7.
- 1-feeb nres thawb: Nres thiab ua 60 vib nas this ntawm phab ntsa siv cov nplaum muaj, txawm tias ib phab ntsa, ib tsob ntoo lossis ib lub rooj zaum.
- 1 feeb (cardio cardio): Taug kev los yog jog rau 60 seconds ntawm ib qho RPE ntawm 8-koj yuav tsum ua hauj lwm nyuaj thaum lub caij no.
- 1-feeb nas tib si: Nres thiab ua 60 xuab moos ntawm cov menyuam zaum hauv ib qho kauj ruam uas muaj ib txhais ko taw rau saum npoo av, zoo li lub curb lossis kauj ruam ntawm lub playscape, los yog lub pob zeb los yog kiav vuam-tom qab thawj 30 feeb, hloov cov ceg txhais ceg.
- 1 feeb los ntawm cardio: Taug kev los yog dhia ceev ceev rau 60 seconds ntawm RPE ntawm 8.
- 1 feeb hloov kev rhuav tshem: Nres thaum twg koj tuaj yeem mus rau ib lub cev qis (xws li lub chaw liab tsawg ntawm lub chaw ua si) los yog cov ceg ntoo tsawg (tab sis tsis ruaj khov) rau ntawm ib tsob ntoo. Siv lub bar los yog ceg ua 60 seconds ntawm kev hloov kev tuav pov hwm .
- 1 feeb los ntawm cardio: Taug kev los yog dhia ceev ceev rau 60 seconds ntawm RPE ntawm 8.
- Tshem 1-feeb luv dixi: Nres thiab ua 60 vib-naus laus ntawm lub rooj zaum siv lub rooj zaum, lub rooj lossis qhov chaw pabcuam. Yog tias koj tsis nkag mus rau ib qho chaw saum npoo, koj tuaj yeem ua rau lawv nyob hauv av.
- 5 feeb los ua ke: Taug kev los yog dhia tsib feeb ntawm qhov RPE ntawm 6. Qhov no yuav tsum yog "siv qhov sib xws," ua kom koj muaj peev xwm ua tau zoo.
- 1-feeb lub dav hlau: Nres thiab ua ib lub plab 60-thib ob.
- 3 feeb los ua ke: Taug kev los yog jog rau peb feeb ntawm RPE ntawm 7. Qhov no yuav tsum muaj kev nyuaj siab dua-koj yuav muaj peev xwm tswj hwm kom ceev ceev, tab sis nws yuav tsum tau siv zog ntau dua.
- 1-feeb tom qab lunges: Nres thiab ua 60 seconds ntawm lateral lunges, hloov sab tom qab 30 feeb.
- 1 feeb los ntawm cardio: Taug kev los yog dhia ceev ceev rau 60 seconds ntawm RPE ntawm 8.
- 1-feeb kev siv phom sij: Nres thiab ua 60 vib nas this ntawm cov duab sib dhos ntawm ib sab.
- 1 feeb (cardio cardio): Taug kev los yog khiav mus 60 seconds ntawm RPE 8.
- 1-feeb tso paus tseem ceeb: Ua 60 vib nas this ntawm lub hauv siab khiav ntawm kev sib tw, hloov ntawm sab-rau-sab.
- 1 feeb (cardio cardio): Taug kev los yog khiav mus 60 seconds ntawm ib qho RPE ntawm 7.
- 1-feeb twisting sab ntug dej: Ua tus txheem plank, tab sis hloov koj qhov hnyav rau ib sab kom tig mus rau hauv ib sab pob, tig rov qab mus rau qhov chaw, ces tig mus rau sab nraud-txuas ntxiv mus rau 60 vib nas this
- 5 feeb tsaus ntuj: Txias rau 5 feeb, pib ntawm ib qho RPE ntawm 6 thiab maj mam txo qhov siv mus rau ib qho RPE ntawm 4.
Cia li zoo li ntawd, koj tau coj koj txoj kev taug kev los yog jog thiab muab nws tso rau hauv lub sij hawm tas nrho lub cev! Yuav kom tau qee qhov kev txiav txim siab tawm ntawm qhov kev zov me nyuam, sim nkag mus rau hauv cov kev ua hauj lwm mus ua ib qho app nrog lub timer los pab koj taug qab. Vib nas this yog ib version uas muaj rau iOS no thiab Android.