Kev tawm dag zog, nrog rau kev noj zaub mov kom lub cev tsis zoo hauv lub cev kom tsawg, ua kom nrawm nrawm dua nrog kev poob phaus. Txhawm rau kom poob phaus ntxiv kom sai li sai tau, koj yuav tsum paub seb ib ce twg kom poob ceeb thawj yog qhov ua tau zoo tshaj.
Ua ntej, koj yuav tsum tau hais ob peb lo lus hais txog tus txheej txheem heev ntawm kev cob qhia txhawm rau poob phaus. Txhawm rau lawv muab cov txiaj ntsig zoo tshaj plaws, cov chav kawm yuav tsum kav tsawg kawg 1 teev, txij li cov txheej txheem rog hlawv pib tsuas yog 30-40 feeb tom qab pib ua haujlwm ntawm lub cev. Kev siv dag zog ntawm qhov siab tshaj plaws rau kev hlawv cov roj calorie zoo dua. Kev so ntawm kev ua haujlwm yuav tsum tsis pub tshaj ib hnub. Koj yuav tsum ua kom muaj qhov sib zog ntawm kev qhia ua hauj lwm maj mam, pib nrog qhov nyhav me me.
Kev dhia ua si hauv plab yog suav tias yog qhov ua tau zoo tshaj rau kev poob phaus. Cov no suav nrog txhua yam kev tawm dag zog ntawm nruab nrab lossis nruab nrab qis, ua rau lub sijhawm ntev thiab yuav tsum ua kom muaj qhov siab ntev. Nrog rau cov kev thauj khoom zoo li no, cov kab ua pa thiab cov hlab plawv yog cov thau khoom ntau. Kev tawm dag zog xws li taug kev, khiav, caij tsheb kauj vab, seev cev, skating, thiab lwm yam.
Ntxiv rau kev tawm dag zog aerobic, kev tawm dag zog yuav tsum muaj nyob rau hauv txhua qhov kev tawm dag zog. Lawv cov teeb tsa yuav nyob ntawm thaj chaw uas koj xav ua haujlwm los ntawm thawj qhov chaw.
Cov kev tawm dag zog zoo tshaj plaws rau kev poob phaus hauv plab yog twist, npog tas ib ce thiab ceg nqa. Txhawm rau ua qhov sib ntswg, koj yuav tsum pw ntawm koj sab nraub qaum, txawb koj ob txhais ceg ntawm ib qhov siab kom lub kaum sab xis ntawm txhais ceg qis thiab tus ncej puab yog 90 degrees. Tom qab ntawd, nrog koj ob txhais tes tom qab koj lub taub hau, koj yuav tsum rub koj lub caj dab mus rau ntawm koj lub duav. Koj yuav tsum ua kev sib ntswg rau 30-50 rov ua dua nyob rau hauv 3 txuas. Yog tias koj xav tias qhov kev tawm dag zog tau yooj yim, koj tuaj yeem nqa qhov hnyav me me.
Txhawm rau kom tshem tawm cov quav uas tsis tsim nyog nyob rau ob sab, koj tuaj yeem ua rau khoov khoov. Koj yuav xav tau ib lub dumbbell rau qhov kev tawm dag zog no. Nws yuav tsum muaj nyob hauv ib txhais tes. Lwm sab tes yuav tsum tau muab tso tom qab ntawm lub taub hau, taw yuav tsum muab tso rau ntawm lub xub pwg-dav sib nrug. Tom qab ntawd, qaij rau sab yuav tsum tau ua. Tus dumbbell yuav tsum xaub dua koj tus ncej puab thiab rub koj kom poob. Tom qab ntawd koj yuav tsum tau ua kom ncaj thiab khoov rau hauv cov lus rov qab. Yog li, 15-30 reps yuav tsum ua. Tom qab ntawd koj yuav tsum coj tus dumbbell nyob rau hauv lwm tes thiab ua qoj ib ce nyob rau sab nraud. Hauv tag nrho, koj yuav tsum ua kom tiav 3-5 txoj hauv kev ntawm ib sab. Tsis tas li ntawd xwb, ib tus neeg dhia tes dhia ua ib txoj hauj lwm zoo nrog kev qhia cov nias thiab cov leeg tom qab. Koj tuaj yeem hloov nws ntev npaum li koj nyiam.
Muaj ntau ntau kev qoj ib ce ua kom yuag poob hauv qhov chaw hauv ceg. Lawv yuav tsum tau ua nrog kev pab ntawm cov luj uas txuas rau hauv pob luj taws lossis nrog kev pab ntawm cov hlua khi tshwj xeeb. Koj tuaj yeem ua haujlwm tawm sab nraub qaum, pem hauv ntej, sab hauv thiab sab nraud ntawm kev sib hloov ua ke. Txhua qhov kev tawm dag zog tau ua rau 15-20 rov ua dua.
Txhaws lub pob tw, lub ntsws yog qhov zoo tshaj plaws. Nws yog qhov zoo tshaj plaws los ua lawv los ntawm kev khaws cov dumbbells. Pib txoj hauj lwm - sawv ntsug, ceg ua ke. Ua ntej, koj tsuas yog xav ua kom dav dav nrog koj sab xis sab xis rau pem hauv ntej, nrog koj lub hauv caug sab laug kov hauv pem teb. Tom qab ntawd koj yuav tsum thawb tawm thiab sawv ntsug rau qhov chaw pib. Tom qab ntawv rov ua dua li chav dej nrog koj sab taw xis. Rau txhua ceg, 15-20 reps yuav tsum ua.
Txhawm rau txhim kho cov leeg ntawm caj npab, koj tuaj yeem ua dumbbell nqa rau biceps, triceps, sab txuas ntxiv, nrog rau ntau yam txawv ntawm cov taw no.
Nyob rau hauv dav dav, muaj ib tug loj loj tus naj npawb ntawm ua hauj lwm pab kom yuag. Tsis muaj ib txoj hauv kev los piav lawv txhua qhov hauv ib kab lus. Qhov tsuas yog qhov kuv xav qhia: hloov cov kev qoj ib ce ib hlis ib zaug thiab ib nrab hnub. Qhov no yog qhov tsim nyog kom lub cev tsis muaj sij hawm hloov kho rau lub nra. Kev coj tus cwj pwm coj tau txais kev txo qis kev ua tau zoo ntawm kev cob qhia.
