Hla txoj hlua yog atsis muaj fuss cardio ceuas txhim kho lub plawv, sib npaug, thiab agility nrog cov khoom me me heev. Feem ntau hu uadhia hlua, nwsexercises cov nyuj,quads, core, thiab lub xub pwg nyomthiab tuaj yeem hlawv kwv yees li10 mus rau 12 caloriesib feeb ntawm ib nrab pace.
✅ Lub cev tag nrho ntawm kev hla txoj hlua
Ib txoj hlua roj akev ua haujlwm puv lub cev. Nws koom nrog calves, quads, hamstrings, lub xub pwg nyom, forearms, thiab core thaum lub plawv dhia ceev ceev. Sessions txhim kho endurance,txhim khu kev sib koom testhiab sib npaug, thiab dhau lossiab siv tawg, tuaj yeem txhawb kev poob phaus.
1. Mob plawv
Dhia hlua tau txais koj lub plawv dhia hauv vib nas this thiab ua tausib npaug ntawm kev siv siab siv cardio workouttsis muaj qhov ntev warmup. Cov luv luv ntawm 30 mus rau 60 vib nas this tuaj yeemthawb lub peev xwm aerobicthiab tsheb ciav hlau rov qab los ntawm kev sib tw.
Kev xyaum tsis tu ncua pab txo cov ntshav siab thiabtxhawb kom zoo dualos ntawm kev ua kom cov hlab ntsha yooj. Koj lub siab thiab lub ntsws kho kom zoo ib yam, lub nra hnyav, uasnce lub zograu kev ua haujlwm txhua hnub thiab kev ua kis las.
2. Caloric hlawv
Dhia hlua nquaghlawv ntau calorie ntau ntauib feeb tshaj li jogging los yog caij tsheb kauj vab leisurely. Qee zaum, 15 feeb ntawm txoj hlua tuaj yeem ua tauhlawv mus txog ob zaugntau calorie ntau npaum li 15 feeb khiav ntawm tib qhov kev siv.
Siv lub sijhawm raurog poob: 40 vib nas this ceev, 20 vib nas this so, rau 10 mus rau 15 rounds. Daim ntawv qhia calories ib feeb los ntawmcombining koj pacenrog lub cev hnyav. Qhov hnyav thiab hnyav dua koj lub cev, qhov kev siv nyiaj ntau dua.
3. Pob txha ntom
Raws li qhov hnyav-kev coj tus kheej, cuam tshuam kev ua haujlwm,hla txoj hluatxhawb kev loj hlob ntawm pob txha hauvlub duav, ob txhais ceg, thiab qaum. Qhov no pab txo qis kev pheej hmoo ntawm osteoporosis thiabtiv thaiv cov pob qij txhathaum ua nrog cov txheej txheem zoo ntawm qhov chaw uas zam txim me ntsis.
Cov tub ntxhais hluas tau txais pob txha loj heev. Cov neeg laus khaws cia thiab ua tautsim kom ceevnrog kev coj ua zoo ib yam. Av maj mam, ua kom koj dhia qis (1 mus rau 2 cm), thiab hauv caug hla cov ntiv taw mustxwv pob tawsthiab lub hauv caug strain.
4. Lub hlwb ua haujlwm
Lub cadence ntawm hlua ua hauj lwm hoes lub sij hawm, footwork, thiabkev sib koom tes thiab qhov muag. Cov qauv tsis yooj yim, xws li kev sib hloov ko taw, sab viav vias, thiab kev hla hla, kev kawm se tsav tsheb. Cognitive perksua raws li kev tsom xam zoo dua, cov tshuaj tiv thaiv sai, thiab kev puas siab puas ntsws.
Cov suab paj nruag-driven intervals ntxiv cadence cues uas qhibcov chaw nruab nrab ntawm lub hlwb ntxiv. Cov cwj pwm tsis sib xws txuas rau kev ntxhov siab tsawg, pw tsaug zog ntau dua, thiab ib qhoendorphin-fueled ci ntsa iab.
5. Kev sib koom tes
Lub dab tegtsav lub hluathiab cov me me, nrawm nrawm tsim tuav thiab lub xub pwg endurance, uas ua rau lub cev zoo dua tom qab ib ntus. Cov txheej txheemhloov pauv load. Lub hauv caug siab ntaus lub duav flexors thiab core. Ob-unders se calves thiab xub pwg nyom.
Ib ceg hopstsim unilateral ceg zogthiab sib npaug. Hloov lub teeb thiabcov hlua hnyavlos hloov qhov stimulus thiab txhim kho ceev thiab lub zog.
✅ Xaiv koj txoj hlua dhia
Xaiv Koj Cov hlua khi hlua nrog koj lub hom phiaj, kev txawj ntse, thiabkev siv zog. Tshiab jumpers yuav txaus siab rau cov qauv kho kom haum raudial nyob rau hauv ntev thiab haum. Rau cov neeg uas muaj qhov chaw tsawg, mus nrog lub tshuab ropeless.
Ceev Ropes
Tsim los rau kev nrawm nrawm thiab siab tshaj reps, ceev hlua yogzoo tagnrho rau kev paub jumpersthiab kev sib tw ncaws pob. Cables yog lub teeb yuag, tuav siv ceev pob bearings, thiab zoo nkauj muaj ib txwmnyiam qhov ceev tshaj plaws saib.
Lawv yog cov qauv rau ob chav unders thiab kev sib tw. Rau kev kawm ob npaug,tus qauv cable hnyavntawm 85 mus rau 115 grams (3 mus rau 4 ooj) yog zoo meej. Thicker 4 millimeter cables yog ntau ruaj tshaj 2.5 millimeter, thiab 2.5 millimeter ropes tsismuab tswv yimrau beginners.
Beaded Ropes
Beaded hluayogruaj thiab tangle-pov thawj, uas tuaj yeem ua tau txiaj ntsig hauv chaw ua si, gyms, thiab tsev kawm ntawv. Qhov hnyav ntxiv hlawsmuab qhov sib txawv viav viastawm tswv yim thiab zoo ib yam.
Txaus siab rau cov txuj ci tshiab, hla, thiab choreo. Lawv cov neon hlawsnce visibilitynyob rau hauv cov neeg coob coob thiab txo qis sting ntawm misses. Lawv tuav lawv cov duab hauvhuab cua ntubthiab nyob rau hauv av ntxhib ib yam nkaus.
Nyhav Ropes
Weighted hluance kev siv zogthiab cov leeg endurance nyob rau hauv lub xub pwg nyom, forearms, thiab cores. Feem ntau cov pib tuaj tos lub sijhawm sai dua li qhovcov kab hnyav tshaj tawmtxhua kis nyob ib ncig ntawm lub cev.
Siv lawv hauv cov luv luv ua kom lub plawv dhia thiabmuab kev ua haujlwm puv lub cev. Cov neeg ncaws pob tuaj yeem hloov ntawm cov hlua tsis tu ncua thiab hnyav hauv ib qho kev tawm dag zog rauqhov ceev sib npaugthiab kev cob qhia lub zog.
Peb tau cog lus los muab kev txhawb nqa tshwj xeeb thiab
top-tier kev pabcuam thaum twg koj xav tau!
✅Mastering Foundational Techniques
Mastery pib nrog daim ntawv muaj kev nyab xeeb, meej meej, thiabkev txawj ntse. Cov cwj pwm zootiv thaiv kev raug mob, pab lub neej ntev, thiab taug kev rau kev ua haujlwm siab dua. Saib xyuas koj qhov kev nce qib ntawm ib lub lim tiam mus rau ib lub lim tiammuaj kev txhim kho zoo ib yam.
Daim ntawv tsim nyog
Khaws lub luj tshib nyob rau hauv,dab teg so, thiab ob txhais tes ua ntej ntawm lub duav. Tig nrog lub dab teg, tsis yog lub xub pwg nyom. Sawv siab, ob lub qhov muag rau pem hauv ntej, lub xub pwg nyom rov qab thiabbrace lub hauv pausyog li lub cev tseem nyob. Av rau cov khoom nrog mos hauv caug, heels hnia hauv pem teb nyob rau hauv nruab nrab ntawm lem musfaib loadhla pob taws thiab hauv caug. Nyob twj ywm hauv qhov zawj nrog me me leaps, txawm ua tsis taus pa, thiab atxoj hlua sib xwsarc. Yog tias txoj hlua flares tawm, rub lub luj tshib rau hauv thiab qis tes 2 mus rau 3 centimeters.
Basic Bounce
Pib nrog 20 txog 40 qhov kev hloov pauv tsis tu ncua,kev ua kom pom tseeb ntawm lub metronome cadence(kuaj 120 txog 160 bpm). Lo rau txoj hlua teeb kom txog rau thaum lub sijhawm ua haujlwm tsis siv neeg, thiab tom qab ntawd sim nrog txoj hlua hnyav rauxav tias kev sib hloov. suav nrog qee qhov kev xyaum xws li 10 lub hauv caug siab thiab 10 ib txhais taw hops ntawm txhua ceg kom ntxiv dag zog rau pob taws thiab kev sib koom tes. Yog koj dawm,muab koj txhais tes rov qab siab,exhale nyob rau txhua qhov thib peb kiv puag ncig, thiab mus unhurriedly.
Hloov Ko Taw
Xav txog lub teeb, nyob rau hauv-lub-lub sij hawm hopping raws li txoj hlua spin. Hloov koj qhov hnyav ntawm ib sab mus rau sabcob qhia koj agilitythiab alleviate calf strain thaum lub sij hawm ntev teev. Siv nws los faib cov kev sib tw tseem ceeb hauv 5 mus rau 10 feeb ib ntus.Quav nws mus rau hauv circuits: 60 vib nas this alternate ko taw, 10 push-ups, 30 vib nas this so. Rau cardio tseem ceeb, ua hauj lwm txog li 2 mus rau 3 feeb tas li, tes txawm thiab cadence kua.Qib kawmdhau sijhawm los ntawm kev taug qab kev sib cais thiab qhov yuam kev.
✅ Xaus
Tsim kom muaj kev ntseeg siabdhia hlua cwj pwm, nco ntsoovkhaws tej yam yooj yim. Cov txheej txheem luv luv thiab cov txheej txheem zoo nkauj yog qhov tseem ceeb. Cov hom phiaj uas tau teev tseg zoo yog qhov tseem ceeb. Tsuas yog 10 feeb xwbincinerate kilojoulesthiab ua kom koj lub siab puv npo.
Npaj mus nce toj?Xa koj lub sijhawm, nug, lossis xaiv koj qhov kev tawm dag zog tom ntej.
Tham Nrog Peb Cov Kws Tshaj Lij
Txuas nrog NQ kws tshaj lij los tham txog koj cov khoom xav tau
thiab pib koj qhov project.
✅ FAQs Txog Kev hla hlua
Puas yog txoj hlua hla lub cev tag nrho?
Yog lawm. Nws ua haujlwm rau koj cov nyuj, quads, hamstrings, glutes, core, xub pwg, thiab forearms. Nws ua kom cov hlab plawv muaj zog, kev sib koom tes, thiab sib npaug. Koj siv tons ntawm calories nyob rau lub sijhawm tsawg heev. Nws ua haujlwm rau kev ua siab ntev thiab lub zog zoo ib yam.
Kuv yuav xaiv txoj hlua dhia ntev li cas?
Muab ib ko taw rau ntawm txoj hlua ntawm qhov chaw. Cov tes tuav yuav tsum tuaj txog ntawm koj ob txhais tes. Cov neeg tshiab tuaj yeem ua ntev me ntsis rau kev paub. Cov hlua ceev yuav luv dua. Freestyle hlua tuaj yeem ntev dua. Adjustable ropes yog qhov zoo tshaj yog tias koj tsis paub meej.
Dab tsi yog cov txheej txheem hauv paus uas kuv yuav tsum kawm ua ntej?
Kawm ua qhov yooj yim bounce, lub zog dhia, thiab lwm kauj ruam. Khaws koj lub luj tshib rau hauv, dab teg tig, thiab tsaws me ntsis ntawm cov pob ntawm koj txhais taw. Tuav ib tug nruab nrab qaum thiab ib tug txawm cadence. Ua hauj lwm koj txoj kev mus rau lub hauv caug siab thiab criss-cross tom qab.
Kuv yuav tiv thaiv shin splints thiab mob pob qij txha li cas?
Ua kom koj sov so, pace koj tus kheej thiab tuav daim ntawv zoo. Tig rau ntawm qhov chaw poob siab, xws li roj hmab lossis ntoo. Muab cov khau txhawb nqa. Khaws jumps qis thiab mos. Tig lub ntim. Yog tias nws txuas ntxiv, so thiab mus ntsib kws kho mob tshwj xeeb.
Post lub sij hawm: Sep-28-2022