Warm-up yog ib qho kev qhia tseem ceeb ntawm ib qho kev xyaum ua. Qhov no yog vim qhov tseeb hais tias cov hauj lwm ntawm kev cob qhia ncaj qha nyob ntawm kev ua tiav ntawm lub cev rau lub zog ntim.
Cov Lus Qhia
Kauj ruam 1
Warm-up yog cov kev tawm dag zog tshwj xeeb los tsom rau kev siv dag zog rau articular-ligamentous apparatus, txhim kho cov leeg nqaij, thiab dav dav ua kom sov lub cev. Cov haujlwm tseem ceeb uas cov kev tawm dag zog no daws tau yog: nce lub plawv dhia, tau txais hom haujlwm aerobic ntawm kev ua haujlwm, nce kev ua haujlwm ntawm cov hlab plawv, toning thiab ncab tag nrho cov leeg txheej txheem ntawm lub cev.
Kauj ruam 2
Nws yuav tsum raug sau tseg tias kev sov siab tseem tsim nyog rau: tsim, ua kom pom tseeb thiab tsom mus rau qhov tseeb "tus cwj pwm" rau txoj kev kawm tseem ceeb, nce kev ceev nrawm ntawm kev sib kis ntawm lub paj hlwb, ua kom cov txheej txheem metabolic ntxiv, nce suab nrov ntawm cov leeg hlwb, nce capillary dilatation, nce kev ua tau zoo thiab kev siv zog ntawm kev qhia, tiv thaiv kev raug mob thaum ua haujlwm nrog qhov hnyav.
Kauj ruam 3
Raws li txoj cai, tsis muaj ib qho kev pab cuam tshwj xeeb sov rau kev ua kom lub zog loj, vim tias cov kev tawm dag zog yuav tsis haum rau txhua tus. Qhov no feem ntau vim yog qee tus neeg muaj mob ntawm pob qij txha, lub cev hom, cov yam ntxwv ntawm lub cev. Ib qho ntxiv, koj yuav tsum nkag siab meej meej qhov tshwm sim uas koj xav tau los ntawm kev ua tej yam qoj ib ce: tsom ntshav ncig hauv cov pab pawg hauv lub cev lossis lub teeb ua kom sov hauv lub cev tag nrho.
Kauj ruam 4
Ua tsaug rau qhov sov so, lub cev tau npaj rau qhov kev ua haujlwm zoo yav tom ntej. Nyob rau hauv tus txheej txheem ntawm nws kev nqis tes ua, cov leeg ua tau ntau dua nrog cov pa oxygen, cov metabolism ua haujlwm, thiab lub cev kub nce. Lub sijhawm ntawm kev ua kom sov yog nyob ntawm lub cev nqaij daim tawv thiab siv sijhawm li 7-15 feeb nyob rau nruab nrab. Tej zaum yuav suav nrog kev thauj khoom hauv qab no: kev qoj ib ce kom ua kom sib koom sib luag, dhia hlua, khiav sib tw, muaj ntau yam kev tawm dag zog rau caj npab thiab ceg.
Kauj ruam 5
Ib hom kev siv nqaij rov qab sib zog ua ntej ib qho kev ua haujlwm tseem ceeb ncab. Muaj ntau hom ntawm nws: ballistics, puab, zoo li qub. Ballistic ncab yog chaotic, lub cev muaj zog thiab txav ceev. Dynamic - tswj tau thiab qeeb ua tiav ntawm kev txav. Static ncab muaj kev kho qee yam ua thawj.
Kauj Ruam 6
Rau ntau, qhov sov so thiab ncab yog cov lus ua lus. Txawm li cas los xij, nws tsim nyog nco ntsoov tias lawv tshaj tawm cov ntsiab cai sib txawv ntawm kev npaj rau chav kawm. Kev ncab yog twv yuav raug hu ua kom ncab cov leeg, thiab cov sov npaj maj mam npaj lub cev rau lub zog ua haujlwm. Yog li no, cov kws tshaj lij pom zoo nyob rau thawj theem kom nce me ntsis ntawm lub cev qhov kub, thiab tsuas yog tom qab ntawd mus txuas ntxiv ncab cov leeg.
