Cov kws khomob pom zoo tias kev pabcuam cardio rau roj hlawv yog qhov tsimnyog tshaj plaws thiab haum rau kev poob kev. Koj tuaj yeem ua nyob tom tsev, thiab hauv kev kawm tshwjxeeb, thiab hauv gym, thiab hauv lub tiaj ua si, thiab txawm nyob hauv lub qhov rooj nkag ntawm ntau lub tsev.
Vim li cas peb yuav tsum tau kev cob qhia cardio?
Vim muaj loads, nws tuaj yeem ua rau khov kho lub ntsws thiab txhawb txoj kev ua haujlwm ntawm cov hlab plawv, uas tso cai rau peb tawm tsam cov metabolism. Ntxiv mus, tom qab kev cob qhia, raws li kws txawj, ob peb xuab moos muaj ntau cov txheej txheem nyob rau hauv lub cev uas ua rau kom poob thaum poob ntawm fatty deposits.
Cardio - yog ib tug khiav (sprint los yog nce ntaiv), step aerobics, interval training hauv gym. Txhua qhov kev txiav txim uas yuav tsum tau lub cev muab 100%, ces tsawg so thiab rov nteg tawm 100% - qhov no yog cardio.
Qho cardio luv luv txhua hnub yuav pab khaws daim duab raws li txoj cai, thiab rau lub hom phiaj ntawm kev poob phaus nws yog qhov zoo dua rau kev xyaum rau 30-40 feeb 3-4 zaug hauv ib lub lis piam.
Cardio Slimming Tsev
Lub tswv yim zoo nyob hauv tsev yog dhia hlua. Sib tshuam hauv nruab nrab: xub thawj dhia ib feeb ntawm npau taws, thiab taug kev ib feeb. Kev cob qhia yuav tsum siv sij hawm 15-20 feeb.
Cardio yuav raug suav hais tias yog ib qho kev ua haujlwm uas koj ua tau ntawm kev ceev ceev uas tsis siv ceev xwmphem los yog luv luv. Muaj ib qho kev ua si suav ua ke rau kev poob phaus, raws li txoj cai no. Txhua txhua tagkis nws tsuas siv li 4 nas this los ua cov hwjchim ua haujlwm (rau cov nias, thawb nias, lub rooj zaum, thiab lwmyam) ntawm cov sijhawm ua haujlwm: 20 vib nas this kom nquag ua - 10 nas this. Xws li ib txoj kev qhia luv luv yuav pib cov metabolism thiab yuav ua rau cov hluav taws rog muaj zog.
Cardio rau roj hlawv hauv lub cuab
Yog tias koj xav tuav daim cardio hauv chav gym, koj muaj ntau txoj kev xaiv. Piv txwv, siv cov khoom siv tshwj xeeb cardio, uas twb muaj ib qho kev pab tsim. Lossis mus rau kev cobqhia kev cobqhia: rau ib pliag los ua tsis tau respite ntawm txhua tus simulator, ua kom tag nrho cov xwm yeem. Qhov no tsis yooj yim rau cov hnub thaum lub chaw yog neeg coob heev, tab sis nyob rau hnub ua hauj lwm nws yooj yim heev. Txoj kev kawm no tseem hu ua "circular". Nrog kev paub, koj tuaj yeem hla dhau 2-3 rounds ua ke, thiab yog tias tsis muaj cov simulators txaus nyob rau hauv lub cuab, ces nws yuav tsum tau ua ib yam nkaus li ntawd.
Ua ntej thiab noj cov khoom noj khoom haus
Rau ib teev 2 xuab moos ua ntej muaj qhov mob siab khov nws yog tsim nyog tsis noj. Nws yog qhov zoo tshaj rau haus ib khob ntawm tshiab kas fes, npaj tsis muaj suab thaj thiab cream, 15 feeb ua ntej lub workout. Nws muaj roj hlawv cov khoom thiab yuav cia ntev "tsis khiav tawm".
Tom qab kev cob qhia, nws yog nqi mus haus dej kom ntau, tshwj xeeb tshaj yog thaw thiab tsis muaj lwm 1.5 - 2 teev. Qhov kev qhia no tsim lub cev los faib cov rog uas koj twb tau sau, thiab tsis yog ib qho uas tuaj nrog zaub mov noj. Yog tias koj xaiv qhov kev xaiv fais fab, ces rov kho cov nqaij ntshiv, hnub so ntawm kev noj qab nyob zoo rau cov khoom noj protein - nqaij nyug, nqaij qaib mis, khoom noj siv mis (tsis muaj rog). Rau ib sab zaub mov mus rau nqaij - tsuas yog tsis starchy zaub (yam cabbage, cucumbers, txiv lws suav, lettuce, eggplant, zucchini).
Rau cardio coj koj sai sai, muab cov qab zib, rog, kib thiab floury. Tag nrho cov khoom ntawm no series clog lub metabolism thiab ua rau kev loj hlob ntawm cov roj deposits, yog li nyob rau hauv lub npe ntawm sai poob phaus yog siv mus rau lub neej yam tsis muaj lawv. Thiab yog tias koj tsis rov qab mus rau lawv tom qab, qhov no yuav lav tau qhov kev txuag ntawm qhov tshwm sim.