Hom zaum-sawv rau glutes

Niaj hnub nimno kab lis kev cai dictates los rau tib neeg cov kev cai, yog li cov nqe lus nug yog tsis yog hais tias lub inflated lub cev, los yog tsawg kawg toned daim duab tsis txawm yuav yuav tsum tau los sib tham. Saggy plab yog tawm ntawm fashion, li ntawd nws yog zoo tshaj plaws kom mus nrog xws li ib qho kev nthuav sib thiab ua raws li nws.

Zaum-sawv - tus yuam sij rau kev kawm tau zoo

Undoubtedly, niaj hnub no lub koom txoos yog heev loj heev hais txog lawv kev noj qab nyob thiab tsos. Nws yog muaj kev ruaj ntseg hais tias ib tug neeg lub cev ua ib qho tseem ceeb luag hauj lwm tsis tau tsuas yog nyob rau hauv lub neej txhua hnub, tiam sis kuj nyob rau hauv cov ua hauj lwm kev sib raug zoo. Haum, uas muaj ib tug zoo saib ntawm tus ntaus khoom ntawm lub Bank, ib tug tswv cuab ntawm lub advertising lub tuam txhab, tus neeg saib xyuas muaj ntau muaj feem ua rau neeg nyiam thiab yeej muaj cov xim uas ib tug neeg tuaj saib dua ib tug tuab thiab raunchy, obscure-nrhiav txiv neej muab ib co kev pab cuam. Tib yam siv rau lub fairer pw ua ke, vim hais tias tam sim no lub feem ntau muaj kev vam meej managers tsuas yog cov neeg sawv cev ntawm ib tug zoo ib nrab ntawm noob neej.

Nyob rau hauv no tsab xov xwm, peb yuav tsis xav nyob rau hauv qhov kev kawm, zoo los tsis zoo ua kom muaj zog. Peb yuav sib tham txog yuav ua li cas yuav tsiv mus nyob ncaj kev txiav txim. Thiab cia peb xav txog yuav ua li cas kom zoo zoo viav vias ob txhais ceg thiab pob tw.

Kev siv cov sit-ups

Zaum-sawv - qhov no yog qhov zoo tshaj plaws txoj kev uas yuav tsis tau tsuas yog muaj kev muaj zog, tab sis kuj poob ntau heev rog. Tom qab tag nrho, qhov no ce yuav ib tug lossis loj tus naj npawb ntawm loj nqaij ntshiv ntawm lub cev. Yuav ua li cas los tsim kom tau nqaij? Nws yog ib tug science, thiab nws tsis yog tsim nyog los xav hais tias nws yog ib qho yooj yim. Muaj ntau ntau txoj kev, tab sis nyob rau hauv txhua yam uas yog kev cob cog rua ncaj qha mus rau koj lub cev, koj yuav tsum tau mus ib lub zuj zus.

Zaum-sawv yog ib tug ntau ntawm cov zoo moments:

1. Txhim kho lub hauj lwm ntawm lub plawv, lub ntsws thiab lub plawv system.
2. Pab tau tshem ntawm tshaj cov rog.
3. Txhim kho lub zuag qhia tag nrho lub cev zoo ntawm lub cev.
4. Ua kom endurance.

Txawm li cas los, muaj ib tug ntau ntawm txawv ce, uas yuav siv cov ceg leeg. Cov ntaub ntawv ntawm lub squat li miv uas koj yuav cia li tau poob nyob rau hauv lawv. Muaj sit-ups, uas yog tsuas yog siv weightlifters, bodybuilders muaj khwj ywb, ntawm chav kawm, muaj cov tshwj xeeb squat rau hais mav thiab cov ntxhais, vim hais tias nws yog ib lub caij nyoog kawg no ntau mloog yog them mus rau lub pob tw tshaj rau siv rau hauv cov ceg leeg.

Cov ntaub ntawv ntawm lub squat

Cia peb pib los ntawm kev nrhiav seb yog dab tsi hom ntawm sit-ups yog haum rau tus hais mav, thiab yog dab tsi yuav tsum tau hais txog nrog heev dua lwm yam cov ntxhais.

Undoubtedly, cov tub hluas yuav tsis them ntau sai sai rau lawv pob tw, thiaj li meej: lawv yuav ua tau heev zoo tib yam sit-ups thiab, ntawm chav kawm, lunges nrog ib tug barbell. Lwm yam - tus hluas nkauj uas yog tej zaum kuj cia li vwm siv pob tw, ces kuv xav tau them ntau xim rau no lub npe.

Cov ntaub ntawv ntawm lub squat rau lub pob tw yog cov uas muaj weighting (qhov no muaj xws li tag nrho cov ce uas yuav tsum tau ua nrog ib tug barbell, tes taw hnyav, dumbbells, sandbags). Tseem muaj xiv rau qhov no yog ib feem ntawm lub cev uas yuav ua tau nrog nws tus kheej yuag.

zaum-sawv

Hom barbell zaum-sawv rau glutes varied. Nws yuav tsum tau muab sau tseg tias tsuas yog tus tseeb tua ntawm ib tug tej yam ce yuav paib hauv qhov kev kawm tshwm sim, piv txwv li, ib qho kev nce nyob rau hauv hnyav ntawm ib tug nqaij pab pawg neeg, uas twb raug xa mus rau lub zog, raws li zoo raws li tiv thaiv kom txhob cov kev ua si raug mob. Yog li ntawd, peb yuav tsum attentive rau qhov kev siv ntawm technology.

classic zaum-sawv

Qhov no qoj ib ce yog lub feem ntau heev thiab yog ib tug yooj yim, Yog hais tias koj xav kom lawv muaj nqaij ob txhais ceg thiab pob tw. Nws yuav tsum tau muab sau tseg hais tias qhov no ce yog aimed ntawm ntau pawg ntawm cov leeg nyob rau tib lub sij hawm, ces nws yog heev yooj yim, thiab thaum nws yog siv ua ib tug ntau ntawm lub zog, uas muaj txhawb rau kev puas tsuaj ntawm cov rog.

Yuav kom zoo zoo ua, koj yuav tsum sawv ntsug ncaj, ob txhais ceg kis xub pwg dav sib nrug, coj ib tug barbell rau koj lub xub pwg nyom thiab pib zaum khooj ywb. Thaum lub sij hawm no yuav tsum tau zoo saib xyuas kom rov qab yog ncaj, thiab txo rov qab - arched rau pem hauv ntej. Lub taub hau yog tsa. Qhov no yuav ua tau tiav yog hais tias tus tam sim no taw tes rau lub qab nthab: nws yog tsim nyog, tsis nrhiav, saib nws thaum lub sij hawm lub ce. Yog li lub hauv caug yuav tsum tsis txhob ntev tshaj rau lub toes, uas yog, lub trajectory ntawm txav ntawm ob txhais ceg thaum lub sij hawm squat yuav tsum txhav. Ua ntej yuav pib lub ce, xav txog tej yam uas yog twb sawv nrog ib tug barbell rau koj lub xub pwg nyom, zaum, imagining uas nyob rau hauv koj nkawm thom khwm li nce ncaj kab uas txwv lub hauv caug mus tshaj li lawv. Nws tseem yog tsim nyog rau kev ua pa kom zoo thaum lub sij hawm ib ce muaj zog, vim hais tias cov pa yog ib qho tseem ceeb rau cov roj hlawv txheej txheem coj qhov chaw raws li tau zoo raws li sai tau.

Cov ntaub ntawv ntawm lub squat nrog ib tug barbell tsis yog tas rau no ce, koj kuj siv tau cov nram qab no ce, uas yog heev zoo tsim.

Lunges nrog ib tug barbell

Qhov no qoj ib ce yuav tsum tau ua nrog cov uas tsis muaj ceeb thawj. Ua li nws zoo zoo, koj yuav tsum coj lub barbell rau nws lub xub pwg nyom, nws ob txhais ceg sib nrug mus qhov dav, thiab ces kom deb li deb li sai tau mus rau kauj ruam rau pem hauv ntej.

Ua xws ntev kauj ruam tsim nyog los xyuas kom meej tias lub feem ntau heev zaum, ua ntej no ce yog tsim nyog ib tug zoo sov li ceg nqaij thiab ua ib tug me ntsis ncab.

Ce muaj zog uas ib tug barbell "Zoo thaum sawv ntxov"

Qhov no qoj ib ce yog aimed tsis tsuas yog nyob rau hauv lub pob tw, tab sis kuj nyob rau hauv lub rov qab nqaij, cov nyhuv ntawm tom qab siv enormous. Kom tiav ntawm nws yog raws li nram no. Nws yog tsim nyog los sawv ntsug ncaj, coj ib tug barbell rau lub xub pwg nyom, ob txhais ceg nyob rau tib lub sij hawm yuav tsum tau muab tso rau lub xub pwg dav sib nrug. Tsis tsim nyog npaum li cas los nyom koj lub hauv caug, ua qhov no qoj ib ce. Ib txhia ncaws pob ua on qhov tsis tooj kom nws thiaj tau tuaj nyob ncaj ob txhais ceg. Yog li, peb yuav pib kom txo tau lub cev ua ke nrog lub pas nrig cia li tsawg li sai tau los mus xav tias lub luag rau peb pob tw, ces koj yuav nce mus txog. Sim kom tsis txhob cia li taw.

Zaum-sawv nrog dumbbells

Dhau li yooj yim zaum-sawv, muaj ntau ntau ce nrog dumbbells. Hom ntawm zaum-sawv nrog dumbbells yog varied thiab siv nyob rau hauv lub "hammering" rau cov nqaij ntshiv tom qab qoj ib ce nrog ib tug barbell los yog raws li ib tug preparatory theem ua ntej lub bar.

Qhov tseem pab tau ib ce muaj zog, uas yuav siv tau rau lub pob tw, nyob twj ywm rau hauv tib lub universal tawm tsam, tsuas lub sij hawm no nrog dumbbells.

Nyob rau hauv tas li ntawd, muaj kuj yog ib co kev ce nrog no plhaub.

Feem ntau kev kawm siv dumbbells pob tw yog li nram qab no qoj ib ce.

Nws yog tsim nyog los sawv ntsug ncaj, ob txhais ceg kis xub pwg dav sib nrug, ces muab ib dumbbell nyob rau hauv koj txhais tes nyob rau hauv pem hauv ntej ntawm (los yog, xwb, tshaj lub taub hau, muaj ntau yam ntawm cov workout, thaum ob tug tes taw hnyav li yog npaum li cas nyob rau hauv tes), thiab ces npaj mus rau hauv tus txheej txheem zaum-sawv.

Ntau hom ntawm zaum-sawv nrog rau tes taw hnyav rau cov poj niam yog heev pab tau. Lub ntsiab kom zoo dua yog hais tias lawv muaj peev xwm yuav xyaum tsis tau tawm hauv tsev los yog nyob rau hauv lub vaj.

Cov ntaub ntawv ntawm lub squat tsev

Muaj tsis muaj tsis ntseeg hais tias ob peb yuav them taus cov khoom kim heev ntawm ib tug mus ntsib mus rau gym, yog li ntawd koj yuav tsum xav txog tej yam kev zaum-sawv rau glutes nyob rau hauv tsev.

Yuav ua li cas yuav ua li cas kom muaj lub suab nrov ntawm lub pob tw? Muaj ntau ntau ntawm "prokachek" no charming thaj tsam tsis hnyav khoom thiab mus ua si rau lub gym. Txawm li cas los, nws yuav tsum tau muab sau tseg tias ib ce muaj zog nrog nws tus kheej yuag yuav tsis muab cov nyhuv tib yam li ib tug workout nrog cov hlau.

Cov ntaub ntawv heev heev sit-ups, tab sis txheeb xyuas qhov zoo tshaj thiab tsis yuav tsum tau tshwj xeeb cov kev txawj.

Pa sit-ups koj yuav ua tau ntau tshaj 1,000 lub sij hawm ib hnub twg, nws yuav tsum tau muab sau tseg hais tias kev kawm nrog lawv tus kheej luj, lub sij hawm ntawm kev raug mob yog tsawg heev. Yog li ntawd, peb yuav siv cov ntsiab cai raws li nyob rau hauv lub zaum-sawv. Thaum lub sij hawm ib tug workout, koj yuav tsum tau xaiv qhov nruab nrab tus nqi, xav tias txhua txhua centimeter ntawm hais tias ib feem ntawm cov nqaij, uas yog them sai sai.

Cov tom ntej no saib yog zaum-sawv "plie". Nyob rau hauv thiaj li yuav ua kom tiav no ua hauj lwm, koj yuav tsum ob txhais ceg kis sib nrug heev thiab tso cov ko taw yog li ntawd lub toes ntsia nraum zoov. Nws zoo heev funny, tab sis qhov tshwm sim ntawm zaum-sawv zoo.

Tsis txhob las mees lub nod. Qhov no yuav ua tau los ntawm kev ua cov nram qab no cov kauj ruam. Sawv nrog koj ob txhais taw xub pwg dav sib nrug, ces rewound ib ceg kom deb li deb li sai tau rau lub pob tw. Thaum lub sij hawm squat lub cev hnyav yuav tsum poob kiag rau pem hauv ntej ko taw, uas, nyob rau hauv lem, kiag rau hauv av. Qhov thib ob ceg yog raws li thiaj tau tuaj nyob rau cov ntiv taw xoo thiab ntau siv rau ntsuas.

"Nqos" - lub zoo-paub ce uas yuav tsum tau tshwj xeeb cov kev txawj thiab powers. Yog hais tias nws tsis ua, nws yuav tsum muab tso rau tom ntej no mus rau ib tug quav thiab leaning ntawm nws, ua zaum-ups.

Hom zaum-sawv rau ntawm pob tw thiab ua ke tej zaum yuav siv ib tug txheej txheem xws li thaum ua tau zoo li ib txwm los yog classical zaum-sawv, sim ua kom cov ua tiag tswj lub taw tes rau ntawm lub thib tsib pem teb, thiab ces dhia mus dramatically.

Ua ntej concluding tsab xov xwm, kuv xav hais tias ib tug ob peb lo lus hais txog cov zaub mov. Yuav ua li cas npaum li cas yuav koj tsis thab kev kawm, nws yog tsim nyog ib tug nyob ze saib koj noj dab tsi thiab nyob rau hauv dab tsi ntau. Tsuas yog ib tug xuas tso cai rau koj mus saib koj cov kev kawm, thiaj li ua tsis saib tsis xyuas qhov no tseem ceeb. Nyob rau hauv tus txheej txheem ntawm cov roj hlawv zaub mov yuav tsum tau noj ob peb lub sij hawm ib hnub twg, noj cov tub txawg rau 8 lub sij hawm ib hnub twg. Nws yog tsim nyog los kiag li tshem koj tus kheej ntawm qab zib thiab nplawv zaub mov. Haus dej kom ntau. Qhov kawg thiab tseem ceeb heev lub caij yog nws tus kheej-kev qhuab qhia, tsis muaj lub hlis ntawm txoj kev kawm yuav mus awry.

Yog li, muaj ntau hom sit-ups. Duab qhia dab tsi nyhuv yuav ua tau tiav, yog hais tias tsav tsheb deb laziness thiab ua nws tus kheej lub cev. Los ntawm peb kev, peb yuav confidently hais tias yog tsis muaj dab tuag lub cev, muaj ib tug kam mus koom nyob rau hauv, li ntawd, tsis txhob envy elastic pob tw lwm yam, koom txhua lwm yam.