Khiav
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Khiav
Kev khiav yog ntau yam, tag nrho lub cev qoj ib ce uas muaj ntau yam txiaj ntsig kev noj qab haus huv suav nrog kev txhim kho plawv plawv, txhim kho lub siab vim kev tso tawm endorphin, thiab tswj qhov hnyav. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau txhua tus, tsis hais hnub nyoog li cas lossis qib kev qoj ib ce, vim tias kev siv zog thiab kev nrawm tuaj yeem hloov kho tau yooj yim rau tus neeg xav tau. Cov neeg tuaj yeem xaiv khiav rau nws txoj kev yooj yim, cov khoom siv tsawg tsawg uas yuav tsum tau muaj, thiab lub sijhawm nws muab rau kev lom zem sab nraum zoov thaum txhim kho tag nrho lub cev.
Qhia txog: Lub thibkis Step-by-Step Khiav
- Xaiv ib qho yooj yim pace los pib koj khiav, nws yuav tsum yog ib tug pace uas tso cai rau koj hais lus tag nrho cov kab lus yam tsis muaj pa pa.
- Ua kom lub cev zoo thaum koj khiav, ua kom koj lub nraub qaum ncaj, koj lub xub pwg nyom, thiab koj ntsia rau pem hauv ntej.
- Thaum koj khiav, tsaws softly ntawm koj pob taws thiab dov rau pem hauv ntej kom thawb tawm ntawm koj cov ntiv taw, qhov no yog cov txheej txheem khiav zoo tshaj plaws thiab nyab xeeb.
- Tom qab khiav, txias los ntawm kev taug kev li ob peb feeb thiab tom qab ntawd ua qee lub teeb ncab kom pab koj cov leeg zoo.
Nruab ntxaug ntawv Khiav
- Daim Ntawv Pom Zoo: Ua kom lub cev zoo khiav. Cia koj lub cev upright, koj lub taub hau, thiab koj lub xub pwg nyom so. Tsis txhob txav deb dhau mus rau pem hauv ntej lossis rov qab vim nws tuaj yeem ua rau muaj mob lossis raug mob. Koj ob txhais caj npab yuav tsum viav vias ib txwm nrog txhua txoj kev thiab koj ob txhais taw yuav tsum tsaws ncaj qha rau hauv koj lub cev.
- Pacing: Ib qho yuam kev yog pib sai heev. Nws yog ib qho tseem ceeb kom pib ntawm qhov qeeb qeeb thiab maj mam nce koj qhov nrawm. Qhov no pab tiv thaiv kev qaug zog thaum ntxov thiab raug mob. Mloog koj lub cev thiab kho koj lub nrawm raws li.
- Dej thiab khoom noj khoom haus: Nyob twj ywm hydrated ua ntej, thaum, thiab tom qab koj khiav. Yog tias koj mus rau kev khiav ntev dua, xav txog nqa lub raj mis dej los yog npaj txoj hauv kev nrog dej nres. Noj cov zaub mov kom txaus
Khiav FAQs
Tuaj nov cuag Khiav?
Yog lawm, beginners yuav twv yuav raug hu pib khiav raws li ib tug ce. Txawm li cas los xij, nws tseem ceeb heev kom pib maj mam kom tsis txhob raug mob. Nov yog ob peb lub tswv yim: 1. Pib nrog kev taug kev: Yog tias koj tsis tau siv lub cev ua si, pib nrog kev taug kev nrawm ua ntej hloov mus rau kev khiav lossis khiav. 2. Maj mam nce: Ua kom koj lub sij hawm khiav maj mam. Koj tuaj yeem pib khiav ib feeb, tom qab ntawd taug kev ib feeb, thiab rov ua cov qauv no rau tag nrho 20-30 feeb. 3. Mloog koj lub cev: Yog tias koj hnov mob lossis tsis xis nyob, qeeb qeeb lossis so. Nws yog ib qho tseem ceeb kom tsis txhob thawb koj tus kheej heev thaum pib. 4. Hnav khau kom zoo: Kev khiav yuav tsum muaj khau zoo kom tsis txhob raug mob. Ua lag luam nyob rau hauv ib nkawm khau zoo uas muab kev txhawb nqa zoo. 5. Nyob twj ywm: Haus dej kom ntau ua ntej, thaum, thiab tom qab koj khiav. 6. Ua kom sov thiab txias: Nco ntsoov sov ua ntej koj pib khiav thiab txias tom qab ntawd. Qhov no tuaj yeem pab tiv thaiv
Yuav ua li cas kev sau ntawv tso? Khiav?
- Sprinting yog qhov kev siv siab, nrawm nrawm ntawm kev khiav, feem ntau ua dhau qhov kev ncua deb.
- Kev ua haujlwm siab ua haujlwm suav nrog kev tswj xyuas qhov nrawm nrawm ntawm qhov kev ncua deb, feem ntau siv hauv marathons lossis kev sib tw ntev.
- Kev khiav ib ntus hloov ntawm kev siv siab thiab siv qis qis los yog taug kev, uas tuaj yeem pab txhim kho kev ceev thiab lub plawv dhia.
- Txoj kev khiav yog qhov sib txawv ntawm kev khiav uas tshwm sim ntawm txoj kev taug kev thiab roob roob, muab cov kev sib tw sib txawv piv rau kev khiav ntawm qhov chaw tiaj tus.
Yuav ntawm li cas kev caij kab mob los tso tso Khiav?
- Calf nce qib pab txhawb cov leeg nqaij hauv qab, txhim kho kev ruaj ntseg thiab lub zog hauv txhua txoj kev, uas tuaj yeem ua rau kev ua haujlwm zoo dua thiab txo kev raug mob.
- Planks yog ib qho zoo ntxiv rau tus neeg khiav dej num kev ua haujlwm raws li lawv ua kom cov tub ntxhais muaj zog, uas yog qhov tseem ceeb rau kev tuav cov ntawv khiav kom zoo, tshwj xeeb tshaj yog thaum khiav mus ntev thaum qaug zog.
Cov ntawv cov tuam tsev muaj kev khiav Khiav
- Kev mob plawv
- Lub cev hnyav workout
- Khiav kev tawm dag zog
- Kev cob qhia Cardio
- High-siv khiav
- Sab nraum zoov khiav tawm dag zog
- Treadmill khiav
- Stamina tsev los ntawm kev khiav
- Poob phaus khiav workout
- Kev cob qhia ua haujlwm ntev