Kristen Cook
Kev khiav qeeb qeeb yog qhov kev khiav haujlwm tshiab hauv Nyij Pooj. Txoj kev nrog cov kauj ruam triple qeeb yog ib qho yooj yim los nqa tawm thiab tsis tsuas yog ua rau koj slim tab sis kuj noj qab nyob zoo thiab haum. Qhov no yog li cas nws ua haujlwm thiab qhov no yog qhov kev npaj kev cob qhia zoo li cas.
Ib txoj kev khiav tshiab yog kov yeej lub ntiaj teb. Dab tsi zoo li txawv me ntsis thaum xub thawj siab ib muag tuaj yeem dhau los ua tus qauv tshiab rau kev noj qab haus huv khiav: qeeb jogging los ntawm Nyiv thiab twb tau txais ntau tus neeg txaus siab tawm ntawm lub rooj zaum ntawd.
Kev khiav qeeb qeeb yog qhov zoo rau lub plawv thiab kev ncig
Tus kws paub txog kev ua kis las uas muaj npe nrov Prof. Hiroaki Tanaka, lub npe hu ua Japanese khiav guru, tau siv sijhawm ntau xyoo los tshawb nrhiav seb txoj kev khiav twg yog qhov zoo tshaj plaws rau tib neeg. Qhov tshwm sim yog qeeb jogging, ib txoj kev khiav rau kev noj qab haus huv, thiab ua kom lub cev muaj zog uas tau nrov hauv Nyiv. Tanaka nws tus kheej ua tiav ntau tshaj 60 kev sib tw marathon nrog nws txoj kev khiav qeeb thiab ua tiav lub sijhawm khiav zoo yam tsis muaj kev raug mob.
Nrog tsuas yog peb teev ntawm jogging ib lub lim tiam raws li txoj kev Tanaka, lub plawv thiab kev ncig tau pom muaj zog. Raws li Slow Jogging Lub teb chaws Yelemees, qhov no tuaj yeem txo qis qhov tseem ceeb hauv cov neeg mob ntshav siab laus uas twb tau noj tshuaj tiv thaiv hypertensive. Qhov no tsis tuaj yeem ua tau nrog cov tshuaj tiv thaiv hypertensives ib leeg. Cov roj cholesterol "zoo" HDL yuav tsum tau txhim kho raws li kev ua haujlwm qeeb.
Kev khiav qeeb qeeb yuav hlawv ntau calories li jogging
Tus neeg twg uas tau sim jogging paub tias nws nyuaj npaum li cas los nrog nws. Cov tsis tau txais kev cob qhia sai sai vim tias lawv tseem tsis tuaj yeem khiav mus ntev hauv ib qho mus thiab feem ntau dhau los ntawm cov kws cob qhia. Tsis tas li ntawd, kev pheej hmoo ntawm kev raug mob yog siab heev.
Slow jogging yog haum rau txhua tus. Tanaka piav qhia ntawm qhov kev khiav haujlwm tshiab lub vev xaib official tias nws zoo li taug kev uas koj tuaj yeem luag thiab sib tham. Lub koom haum Slow Jogging hu qhov no "Niko Niko pace" - Niko txhais tau tias luag nyav hauv Japanese thiab pace yog lus Askiv rau kev khiav ceev.
Slow jogging yog hais tias yog qhov zoo tagnrho rau kev siv zog hlawv calories, poob phaus, thiab txawm tias muaj kev puas siab puas ntsws. Raws li Slow Jogging Lub teb chaws Yelemees hais txog, koj yuav tsum hlawv ob zaug ntau npaum li calories nrog qhov kev ua si no dhau qhov kev ncua deb xws li taug kev thiab tsuas yog ntau npaum li kev khiav ceev. Pib ntawm 6 km / h, nws yuav tsum yooj yim dua los khiav qeeb dua li taug kev ceev. Slow jogging trains glutes thiab loj pem hauv ntej ncej puab cov leeg, uas yog heev zoo nyob rau hauv counteracting hnub nyoog txog nqaij atrophy thiab yog li tiv thaiv ntog thiab raug mob. Ib txwm taug kev lossis taug kev, ntawm qhov tod tes, tsis zoo.
Slow jogging: ib qho kev qhia rau kev khiav
Kev khiav qeeb yog kev so tiag tiag, tshwj xeeb tshaj yog rau cov pob qij txha. Nyob rau hauv sib piv rau cov pa jogging, qeeb jogging tsis tso lub pob taws los yog lub ntsis ntawm ko taw ua ntej, tab sis tag nrho midfoot. Yog li ntawd, lub cev qhov hnyav tau muab faib ua kom zoo dua thiab cov qauv kev ua haujlwm tau yooj yim dua.
Vim qhov qeeb qeeb, Japanese kev sib tw kis las yog tsim rau txhua tus neeg uas tuaj yeem taug kev thiab rau cov neeg uas tseem tsis tau haum - txhua lub hnub nyoog. Qhov tshwj xeeb tshwj xeeb: Thaum khiav qeeb, tsawg dua adrenaline tawm. Cov tshuaj hormones ntxhov siab tiv thaiv kev rog rog thiab ua rau lub cev tsis muaj zog. Tias yog vim li cas qeeb jogging txhawb kev noj qab haus huv thiab pab kom poob ob peb phaus.
Nws mus li ntawd:
- Xaiv cov khau khiav nrog cov khau khiab yooj yim thiab lub luj qis
- Saib rau txoj kev khiav zoo nkauj nrog cov mos mos (ntoo) hauv av
- Ua ntau yam me me (kwv yees li 45 kauj ruam hauv 15 vib nas this)
- Av nrog tag nrho midfoot
- Muab rau luag
Kev cob qhia qeeb qeeb: Pib maj mam
Txawm hais tias qeeb jogging yog haum rau txhua tus neeg, qhov pib nruab nrab yog pom zoo. Cov txheej txheem tshwj xeeb yog ib qho yooj yim ntawm tus txha nraub qaum, lub duav, thiab hauv caug, tab sis cov txiaj ntsig zoo tsuas yog tshwm sim thaum ua kom raug.
Ua ntej tshaj plaws, koj xav tau cov khau zoo. Ib txwm jogging khau nrog padded heels tsis haum. Xaiv nkawm khau nrog ib tug saj zawg zog ib leeg kom koj thiaj li tso tau koj midfoot kom zoo.
- Pib maj mam thiab ua ntej tsom mus rau cov txheej txheem ntawm tsaws tag nrho midfoot
- Pib nrog cov chav nyob luv, vim tias txawm tias qeeb jogging tuaj yeem ua rau Achilles leeg thiab nkag mus rau hauv cov nyuj
- Pib nrog peb mus rau tsib feeb ntawm kev sib tw taug kev thiab dhia qeeb, cov pib nrog ib feeb ntawm kev khiav qeeb thiab 30 vib nas this ntawm kev taug kev
- Pib ib zaug lossis ob zaug hauv ib lub lis piam. Vim tias cov kauj ruam ntau zaus ua rau qaug zog rau lub cev thiab lub hlwb
- Ua cov kauj ruam me me, ua kom koj lub nraub qaum ncaj, thiab ob txhais caj npab so, thiab saib ncaj nraim mus rau qhov deb
Ua kom nce hom kev txav no: Mob siab rau qeeb joggers khiav txhua hnub tus xibfwb dr Hiroaki Tanaki hais hauv video: "Saib txoj hauv ntej ntawm koj. Tsis txhob dhia lossis thawb tawm. tham nrog ib tug neeg Ces koj yeej tsis ceev heev. "
Cov suab paj nruag zoo rau kev dhia qeeb: 180 bpm
Qhov kev sib tw loj tshaj plaws hauv qhov kev ua si no yog qhov hloov mus rau kev nrawm nrawm nrog kev khiav qeeb. Txhawm rau hloov mus rau qhov kev hloov pauv tshiab, suab paj nruag tuaj yeem pab ua lub suab zoo. Cov kauj ruam zaus yog 180 mus rau 190 kauj ruam, thiab suab paj nruag uas muaj nyob ib ncig ntawm 180 bpm (beats ib feeb) mus zoo nrog qhov no. Piv txwv yog "Ua Tsaug" los ntawm Fantastischen Vier lossis "Lawv tsis quav ntsej txog peb" los ntawm Michael Jackson. Ntau zaj nkauj nrog qhov nrawm no tuaj yeem pom hauv internet.
