Yam khoom siv qoj ib ce hlawv lub plab rog tshaj plaws hauv tsev

Cov cuab yeej tawm dag zog dab tsi hlawv rog plab tshaj plaws hauv tsev?

Lub plab rog, feem ntau yog qhov chaw tawv ncauj tshaj plaws rau lub hom phiaj, yog ib qho kev txhawj xeeb rau ntau tus neeg tab tom nrhiav kom tau zoo-tshwj xeeb yog cov neeg nyiam ua haujlwm hauv tsev. Kev tshawb nrhiav ceev yuav ua rau koj ntseeg tias muaj "cov khawv koob" cov khoom siv uas ua rau lub plab zom mov ncaj qha, tab sis qhov tseeb yog: tsis muaj qhov txo qis. Kev poob rog hauv plab tshwm sim thaum koj tsim tag nrho cov calories tsis txaus, thiab cov khoom siv hauv tsev zoo pab koj hlawv calories kom zoo thaum txhawb koj cov metabolism, uas ua rau kom cov rog poob thoob plaws koj lub cev - suav nrog koj qhov nruab nrab. Nrog rau qhov ntawd hauv siab, qee cov khoom siv hauv tsev sawv tawm rau nws lub peev xwm los koom nrog ntau pawg leeg, ua kom koj lub plawv dhia, thiab ua kom koj lub cev hlawv calories ntev tom qab koj ua haujlwm. Cia peb tshawb nrhiav cov khoom siv hauv tsev zoo tshaj plaws rau kev hlawv rog rog, nrog rau kev siv lawv li cas.

Ua ntej, nws yog ib qho tseem ceeb kom nkag siab tias vim li cas qee cov cuab yeej siv tau zoo dua rau kev rog rog dua li lwm tus. Qhov tseem ceeb yog qhov tseem ceeb ntawm cov khoom siv uas ua rau muaj kev sib xyaw ua ke, tag nrho - lub cev txav mus los (uas hlawv calories ntau dua li kev tawm dag zog ib leeg) thiab siab - kev siv lub sijhawm luv luv (HIIT) (uas ua rau muaj txiaj ntsig tom qab hlawv, lossis EPOC, qhov twg koj lub cev tseem hlawv calorie ntau ntau rau cov sij hawm tom qab- workout). Ob qho no yog qhov tseem ceeb rau kev txo cov rog hauv plab, vim tias lawv pab koj hlawv ntau calories tag nrho thiab khaws cov leeg nqaij- cov nqaij mos hlawv ntau calories thaum so ntau dua li cov nqaij rog, yog li tuav lossis tsim nws ua kom koj cov metabolism rov qab.

Ua cov npe ntawm cov khoom siv hauv tsev rau kev rog plab yog lub kettlebell. Ib lub kettlebell yog compact, pheej yig, thiab ntau yam tsis txaus ntseeg, ua rau nws zoo tagnrho rau kev ua haujlwm hauv tsev. Dab tsi ua rau nws muaj txiaj ntsig zoo rau kev hlawv rog hauv plab yog nws lub peev xwm los pab txhawb kev ua kom muaj zog, puv - lub cev txav uas koom nrog koj cov tub ntxhais hluas. Qhov tawm ntawm - qhov hnyav nruab nrab ntawm lub kettlebell ua rau koj cov leeg nqaij ua haujlwm tsis tu ncua kom muaj kev sib npaug thiab kev tswj hwm, tig txhua qhov kev tawm dag zog mus rau hauv kev ua haujlwm tseem ceeb los ntawm lub neej ntawd. Kev qoj ib ce xws li kettlebell swings, goblet squats, Lavxias teb sab twists nrog lub kettlebell, thiab kettlebell snatches yog txhua yam kev xaiv zoo heev -lawv ua kom koj lub plawv dhia kom hlawv calories sai sai thaum ua rau koj glutes, ceg, nraub qaum, thiab lub xub pwg nyom, tsim kom muaj tag nrho - lub cev calorie hlawv uas lub hom phiaj lub plab rog dhau sijhawm. Piv txwv li, 20-feeb kettlebell HIIT kev sib tham (hloov ntawm viav vias thiab squats) tuaj yeem hlawv 200-300 calories rau ib tus neeg 155-phaus, thiab cov nyhuv tom qab kub hnyiab txhais tau tias koj yuav hlawv calories ntxiv rau ib teev tom qab ntawd.

Tom ntej no yog lub adjustable dumbbell. Zoo li kettlebells, dumbbells pab txhawb kev sib koom ua ke uas koom nrog ntau pawg leeg, tab sis lawv qhov sib npaug ntawm qhov hnyav ua rau lawv nkag tau yooj yim dua rau cov pib tshiab. Adjustable dumbbells (xws li Bowflex SelectTech) tshwj xeeb tshaj yog zoo rau kev siv hauv tsev, vim lawv txuag chaw thiab tso cai rau koj hloov ntawm qhov hnyav sai rau kev tawm dag zog sib txawv. Txhawm rau tsom rau lub plab rog, tsom mus rau tag nrho - lub cev dumbbell ce uas ua rau koj lub plawv dhia nce thiab koom nrog koj lub hauv paus: dumbbell burpees, roob nce toj nrog dumbbells, dumbbell thrusters, thiab khoov - hla dumbbell kab. Cov kev tawm dag zog no muab kev cob qhia lub zog thiab cardio, hlawv calories thaum tsim cov leeg. Piv txwv li, dumbbell thrusters (ua ke ntawm squat thiab overhead press) ua haujlwm koj ob txhais ceg, glutes, lub xub pwg nyom, thiab core tag nrho ib zaug-txhua tus neeg sawv cev yog calorie- hlawv lub zog. 30-feeb dumbbell HIIT workout tuaj yeem hlawv 300-400 calories, thiab cov leeg nqaij koj tsim yuav txhawb koj cov metabolism hauv so, pab koj hlawv rog ntau (xws li plab rog) txawm tias koj tsis ua haujlwm.

Lub tshuab rowing (lossis ergometer) yog lwm qhov kev sib tw sab saum toj rau hauv tsev lub plab rog poob -txawm tias nws loj me ntsis ntawm kettlebells lossis dumbbells, ntau cov qauv compact yog tsim rau qhov chaw me me. Dab tsi ua rau lub tshuab rowing sib nrug yog tias nws yog tag nrho - lub cev cardio workout uas koom nrog 85% ntawm koj cov leeg nqaij, suav nrog koj lub hauv paus, nraub qaum, ceg, thiab caj npab. Lub rowing tsab ntawv tsa suab yuav tsum muaj lub hauv paus muaj zog kom ruaj khov koj lub cev thaum koj rub tus kov, ua rau nws yog ib txoj hauv kev zoo tshaj plaws rau tone koj midsection thaum hlawv calories. Tsis zoo li kev khiav (uas tuaj yeem ua rau siab - cuam tshuam), rowing tsawg- cuam tshuam, yog li nws maj mam rau koj cov pob qij txha-zoo meej rau cov neeg uas muaj teeb meem hauv caug lossis pob taws. Ib qho chaw ruaj khov- xeev 30-feeb kab tuaj yeem hlawv 250-350 calories rau ib tus neeg 155-phaus, thiab ntxiv ib ntus (xws li 1 feeb ntawm kev nrawm nrawm ua raws li 2 feeb ntawm rowing qeeb) tuaj yeem ua rau muaj calorie ntau ntau thiab ua rau cov nyhuv tom qab hlawv. Kev sib tw rowing tsis tsuas yog txo tag nrho lub cev rog tab sis kuj txhim kho lub cev zoo, uas tuaj yeem ua rau koj lub plab zoo li flatter instantly.

Rau cov neeg uas nyiam tsawg - cov kev xaiv cuam tshuam, tus stepper (los yog stair climber) yog ib qho khoom siv hauv tsev zoo heev rau kev poob rog. Compact steppers (xws li mini-steppers uas haum hauv qab koj lub rooj) simulate nce ntaiv, lub zog uas tsom koj lub cev qis (quads, glutes, calves) thaum koom nrog koj cov tub ntxhais kom muaj kev sib npaug. Thaum cov kauj ruam feem ntau cuam tshuam nrog qis- kev tawm dag zog lub cev, lawv zoo heev rau cardio- nce ntaiv yog qhov siab - kev ua haujlwm hnyav uas hlawv calories sai. Txhawm rau kom lub plab rog ntau tshaj plaws, siv cov kauj ruam rau kev cob qhia ib ntus: 1 feeb ntawm kev nrawm nrawm ua raws li 1 feeb ntawm so, rov ua dua 20-30 feeb. Ib tus neeg 155-phaus tuaj yeem hlawv 200-300 calories hauv 30 feeb ntawm kev siv nruab nrab ntawm kev siv, thiab cov leeg nqaij tsis tu ncua ua rau koj cov metabolism hauv siab. Rau qhov kev sib tw tseem ceeb ntxiv, tuav lub teeb dumbbell nyob rau hauv txhua txhais tes thaum nce, los yog twist koj lub cev me ntsis nrog txhua kauj ruam los koom koj obliques.

Qhov kawg tab sis tsis tsawg kawg, cov pab pawg tiv thaiv- lub teeb yuag, txav tau yooj yim, thiab pob nyiaj siv - kev xaiv tus phooj ywg zoo tshaj plaws rau kev ua haujlwm hauv tsev. Resistance bands ntxiv kev tiv thaiv rau lub cev qoj ib ce, ua rau lawv nyuaj dua thiab nce calorie hlawv. Lawv muaj txiaj ntsig tshwj xeeb rau kev tsom mus rau qhov tseem ceeb, vim tias ntau qhov kev tawm dag zog ua haujlwm xav kom koj koom nrog koj qhov nruab nrab kom nyob ruaj khov. Cov kev tawm dag zog zoo li kev tiv thaiv band Lavxias teb sab twists, sab planks nrog band rub, roob nce toj nrog kev tiv thaiv band, thiab banded glute txuas hniav tag nrho ua haujlwm rau koj cov tub ntxhais thaum tau txais koj lub plawv dhia. Txawm hais tias kev tiv thaiv ib leeg tsis tuaj yeem hlawv ntau calories li kettlebells lossis rowing tshuab hauv ib zaug, lawv zoo rau kev ntxiv dag zog rau lub cev hnyav thiab tsim cov leeg nqaij-ob qho tib si uas ua rau ntev - lub plab rog poob. Lawv kuj zoo tagnrho rau cov neeg uas mus ncig ntau zaus lossis muaj qhov chaw tsawg heev, vim lawv tuaj yeem muab tais thiab khaws cia rau hauv tub rau khoom.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias tsis muaj ib qho khoom siv yuav hlawv plab rog yog tias koj tsis ua ke nrog kev noj qab haus huv. Txawm tias qhov kev ua haujlwm hnyav tshaj plaws yuav tsis cuam tshuam cov khoom noj uas ua tiav cov khoom noj, qab zib, thiab calorie ntau ntau. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws, muab koj cov kev tawm dag zog hauv tsev nrog kev noj zaub mov kom zoo uas muaj protein ntau, fiber ntau, thiab cov rog noj qab haus huv-cov protein pab khaws cov leeg nqaij, fiber ntau ua rau koj puv, thiab cov rog noj qab haus huv pab txhawb cov metabolism.

Yog li, cov khoom siv hauv tsev twg hlawv rog rog tshaj plaws? Thaum kettlebells thiab tshuab rowing coj cov pob nyob rau hauv cov ntsiab lus ntawm calorie hlawv thiab tag nrho - lub cev koom nrog, cov khoom siv "zoo tshaj" yog qhov koj yuav siv tas li. Yog tias koj yog tus pib, pib nrog cov dumbbells kho tau los yog cov hlua tiv thaiv los tsim lub hauv paus. Yog tias koj nyiam dynamic, siab - siv zog ua haujlwm, lub kettlebell zoo meej. Yog tias koj xav tau qis - cov kev xaiv cuam tshuam, mus rau lub tshuab rowing lossis stepper. Qhov tseem ceeb yog xaiv cov cuab yeej uas haum rau koj qib kev qoj ib ce, qhov chaw, thiab kev nyiam, thiab ua ke nrog kev ua haujlwm tsis tu ncua thiab noj zaub mov zoo.

Thaum kawg, plab rog poob yog kev sib xyaw ua ke, kev siv zog, thiab cov cuab yeej zoo. Nrog rau cov cuab yeej siv hauv tsev zoo thiab txoj hauv kev zoo, koj tuaj yeem txo cov rog hauv plab thiab txhim kho koj txoj kev noj qab haus huv tag nrho -tag nrho los ntawm kev nplij siab ntawm koj lub tsev.http://GYM lub rooj zaum