Dab tsi yuav ua tau kev lom zem gym? Yog tias tus kettlebell ib txhais ko taw yuav poob ... Thiab qhov tseeb tias lub cev tsis npaj rau lub nra, koj tsis xav?
Rau ib xyoos tam sim no, raws li koj tau nco qab txog txoj kev mus rau lub gym, los yog tau tub nkeeg rau tsuas yog peb lub hlis, nws tsis tseem ceeb, sau Health. Nyob rau hauv ob qho tib si, koj yog ib tug pib nyob rau hauv qoj. Yuav kom ntsuam xyuas koj tus kheej kom zoo, nws yuav yog kom dhau qhov kev sim ua ntej ib tug kws kho mob ua ntej.
Hauv 7 tawm ntawm 10 leej neeg, ib tug neeg tuaj tshiab rau qoj ib ce yog xav ua kom sib ntaus, tab sis nws tsis paub txog nws lub plawv. Yog li, ua ntej txhua yam koj yuav tsum tau mus kuaj cardio ntawm lub veloergometer, txiav txim siab txog theem kev endurance - tsawg, nruab nrab lossis siab, - thiab, raws li, xaiv qhov tsim nyog load thiab pace ntawm kev cob qhia.
Muaj kev tiv thaiv zoo, tab sis nws kuj tuaj yeem kho tau zoo dua los ntawm kev mob plawv: khiav, thiab yog tias nws muaj kev tiv thaiv, taug kev ntawm ib tus kws qhia ntawv los yog ib tus kws kho mob, muaj zog aerobic, dej aerobics. Txaus peb workouts toj ib lub lis piam mus rau 50 feeb: 10 feeb - sov so, li 30 nas this - kev siv qoj ib ce thiab 15 nas this - ib qho khawm, thaum lub sij hawm tus mem tes txuag. Thiab yog li ntawd 1.5-2 lub hlis, thiab tom qab ntawd, yog tias koj tsis qhaj ntawv, kev ua kom muaj kev ruaj khov tuaj yeem, kev ua kis las nce ntxiv.
Lub plawv dhia (HR) raug saib xyuas uas siv lub plawv dhia saib xyuas tus kheej - tus kheej los yog teeb tsa ntawm lub simulator. Yog tias kev cob qhia nws siab tshaj qhov tau txais, txo cov tempo lossis tshem tawm ob peb yam hnyav.
Muab xam lub plawv dhia raws li Carvonen tus mis
Nrom thiab so, suav qhov "pulse of rest". Tshawb xyuas qhov siab tshaj plaws ntawm lub plawv dhia raws li cov qauv:
rau qhov tsis muaj zog - (220 - hnub nyoog - pulse ntawm so) x 0.65 + mem tes so;
rau nruab nrab endurance - (220 - muaj hnub nyoog - pulse ntawm so) x 0,75 + pulse ntawm so.
Thaum kub siab
Ib tug txiv neej nrog rog tuaj rau ntawm chav ua si. Nws zoo nkaus li thiab pom tau tias qhov qub, thiab kev sim ntawm lub tsheb kauj vab ergometer qhia qhov nruab nrab, qhov ntev ... Nws zoo li tsis muaj teebmeem. Tab sis peb ntsuas ntshav siab tom qab qhov kev ntsuas khoom ntawm cardio thiab tau txais 160/95 mm Hg. Kos duab. Qhov no yog qhov kev sib nkag siab ntawm hypertonic rau cov neeg ua haujlwm, thiab qhov no, txawm tias muaj kev sib tw ua kom tiav cov kev ua si yuav tsum tsis tag rau theem pib, cov kws kho mob ceeb toom.
Tom qab 2 lub hlis ntawm kev cob qhia ib tug neeg yuav poob ntau kilograms, qhov siab yog li qub, thiab qhov nce tau nce. Saib xyuas ntshav siab ua ntej thiab tom qab lub pob yuav tsum nyob hauv 2 lub lis piam. Tej zaum, kev soj ntsuam ntawm tus kws kho plawv yog xav tau.
Gutta-percha dislocation
Koj nyob ntawm ib lub caij treadmill. Koj awkwardly tig koj txhais ko taw thiab - huag! Nws tshua tsuas yog kov yeej qhov mob, mus dock rau lub tsev. Koj tuaj yeem tiv thaiv qhov teeb meem no los ntawm kev paub ua ntej txawm tias koj muaj qhov kev xav rau kev tshem tawm, uas yog, qhov teeb meem ntawm ligaments.
Kev ntsuam xyuas yooj yim
Sim ua kom tus ntiv tes xoo ntawm txoj hlua khoov mus rau sab hauv sab hauv ntawm lub forearm, tsis tas pab koj tus kheej nrog rau lwm tes. Feem ntau, qhov nrug yog 7-10 cm Yog tias tsawg tshaj 7 cm los yog ib tug ntiv tes nphav tau ob txhais caj npab, koj muaj phom ligaments.
Nrog cov phom ligmob, qhov kev pheej hmoo ntawm kev raug mob yog nce, muaj ib qho kev sib tw rau kev tsis sib haum, kev tawg ntawm ligaments, microtrauma ntawm qaum. Thaum lub aerobic ce, ce nrog lub bar, hnav cov xauv, ntawm kev khiav siv lub khawm tshwj xeeb khiav. Yuav tsum tsis txhob muaj cov kua microtraumas thiab txawm lig dhau ntawm ligaments, ua ncab ce tsuas yog tom qab sov los yog hauv dej. Thiab nco ntsoov sim los tsim thiab tuav ib ce corset nyob zoo - nws yuav tiv thaiv koj ntawm kev raug mob.
Microhazards rau txha nqaj qaum
"Micro" yog, ntawm chav kawm, ib yam me me, tsis tseem ceeb. Tab sis tsuas yog thaum pom thawj zaug. Ntev, xiav microtrauma ntawm txha nraub qaum thiab pob qij txha mus rau cov kab mob ntev: osteochondrosis, osteoarthrosis thiab lwm tus.
Kuv yuav ua li cas? Tos kom txog thaum cov nqaij ntshiv uas muaj unaccustomed rau cov load tau zoo. Tsis dag ntawm lub couch, ntawm chav kawm. Pib tsis nrog aerobics thiab kev ua kis las, tab sis nrog kev da dej (dua li pub mis lossis rau sab nraum qab), aqua aerobics, pilates. Qoj ce yuav tsum tau ua nrog tsuas yog siv lub me me xwb - piv txwv li, nrog cov dumbbells ntawm 0.5 kg, pw ntawm koj lub nraub qaum lossis lub plab, kom tshem cov ntsug ntawm qhov nqaj qaum. Kev hnyav hnyav hnyav nce.
Tu lub caj dab! Koj tsis tuaj yeem ua viav vias koj taub hau (muaj coob tus neeg nyiam), ua nrog rau qhov chaw qis sab laug, sab xis, rov qab, tom qab. Tsuas yog khov kho, maj mam, thiaj li tsis txhob ua rau mob vertebrae. Txawm tuav rawv, tsis txhob hnov qab txog lub caj dab: tsis txhob rub nrog koj ob txhais tes, sim nyom koj lub taub hau, tab sis cia li khi koj cov ntiv tes rau ntawm koj lub taub hau; ob txhais ceg nqa quab yuam ntawm cov leeg ntshauv, thiab tsis lub caj dab.
Thiab tseem - thiab qhov no tsis yog qhov dag - nws tseem ceeb heev thaum lub sij hawm cov tshooj lus luag nyav ntawm kev yooj yim! Txoj kev yoojyim no yoojyim rau lub ncauj tsev menyuam. Ib daim di ncauj nruj nreem, txhaws hau thiab khaus khaus, ntawm qhov tsis sib thooj, ua rau cov tawv nqaij tsis sib haum xeeb. Thiaj luag nyav ntau dua!
Risky movements rau lub pib rov qab
► rov qab ua ke nrog tib lub sij hawm pem suab;
► nqa cov gravity nrog simultaneous tig rau sab;
► Thaum qoj nrog hnyav, hla lub cev dhau los ntawm txoj kev sawv ntsug thiab tshwj xeeb tshaj tawm ncaj ntawm txoj hauj lwm no (txawm tias ua haujlwm ntawm vertebrae sib txheeb ze dua, yog tias lawv twb raug lawm);
► muaj kev tho txawv ntawm qhov txha nraub qaum - nws tsis yog tias tsis muaj dab tsi uas cov kws kho mob tsis nyiam qhov bar ntau heev.
Thiab nyob rau hauv xaus, ib tug pom zoo rau txhua leej txhua tus: Tsis txhob muaj loads uas tsis tseem ceeb.
Ntau dhau los dag zog tsis muab ib qho zoo tom qab, tab sis, ntawm qhov tsis tooj, txo kev tiv thaiv. Kev tswj koj tus kheej thaum mus kawm tsis yog nyuaj.
Hais lus
Funny, tab sis yog. Yog tias thaum tab tom kawm txoj haujlwm koj muaj peev xwm txhais tau ob peb kab lus, hu nkauj "hauv hav zoov ib tsob ntoo ntoo yug," thiab tib lub sij hawm koj xav ua pa ntawm txhua lo lus 3 - txhua yam zoo. Yog tias koj choke rau txhua tus neeg - txo cov load.
Kev kuaj mob
Tag kis sawv ntxov tom qab kev cob qhia, koj yuav tsum calmly tawm ntawm lub txaj, tsis muaj kev puas tsuaj rau lub ntiaj teb no rau cov leeg mob. Yog tsis muaj dab tsi zoo rau hauv tus mob no: nws yog 80% nrog rau cov microtraumas ntawm cov nqaij fibers, thiab tsis nrog tsim ntawm lactic acid, muaj coob tus neeg xav. Tom qab lub sijhawm sov dua, xaiv ib qho me me. Ib qho cim zoo yog tias tom qab 48 teev koj pib hoob kawm txuas ntxiv thiab koj tsis raug mob.
Kev kawm yog nres nrog kiv taub hau, zoo nkaus li kev tuag, dyspnea, qhov tsos ntawm cov hws txias hws, yoov ua ntej koj ob lub qhov muag, nrog lub plhaub ntawm ntau tshaj 100 neeg ntaus. (txawm yog lub caij so ntev), qhov loj nce siab ntawm cov ntshav siab los yog qhov txo 25% ntawm thawj lub siab.