Pib ce nyob rau hauv lub gym nyob rau hauv lawv ko taw

Muaj ntau cov ntxhais xav kom muaj slender ob txhais ceg thiab puag ncig pob tw. Nyob rau tib lub sij hawm, thiab rau cov txiv neej tej kev kawm pab cuam yuav tsum muaj xws li ce rau qhov qis dua lub cev. Muaj kev nyab xeeb hais tias lub ce nyob rau hauv lub gym ntawm tus taw ntawm cov txiv neej thiab cov poj niam yog yuav luag zoo tib yam. Tej zaum ib tug txawv cov txheej txheem ntawm thiab, ntawm chav kawm, lub ntug ceeb thawj. Tab sis qhia rau peb tag nrho cov nyob rau hauv kev txiav txim.

Txheej txheem cej luam

Cov ntxhais yog ntau npaum li cas yooj yim los mus twj mus rau hauv lub cev, thiab cov txiv neej - qis. Qhov no yog vim noob caj noob ces, nyob rau hauv particular, qhov tseeb hais tias feem ntau ntawm cov nqaij fibers nyob rau hauv lub muaj zog pw ua ke yog nyob rau hauv lub lub cev, thaum lub sij hawm tsis muaj zog - rau hauv qab. Yog li ntawd, cov mus kom ze rau txoj kev kawm thiab kev qoj ib ce khoom yuav tsum sib txawv me ntsis. Hluas nkauj, piv txwv li, feem ntau xav kom poob ceeb thawj nyob rau hauv lub ob txhais ceg, thaum cov txiv neej lawv muaj nqaij loj.

Yog li ntawd, peb yuav tsis mus dhau heev mus rau hauv yog vim li cas ib txhia muaj nyias ceg, thaum lwm tus neeg - tag nrho. Cia saib zoo ce nyob rau hauv lub gym nyob rau hauv lawv ko taw. Muaj ntau ntau ntawm lawv, tab sis yuav tau qhov zoo tshwm sim yog txaus mus nqa tawm tsuas muaj ob peb leeg.

Nyob rau regularity ntawm workouts

Ua ntej koj yuav hloov lub ce, kuv xav hais tias ib tug ob peb lo lus hais txog lub zaus ntawm workouts. Qhov no yog ib qho tseem ceeb lub sij hawm ntawd. Piv txwv li, nws yog tsis pom zoo kom thauj cov ko taw thiab feem ntau, vim hais tias nws yuav ua overtrain thiab tsis tau cov kev tshwm sim. Nyob rau tib lub sij hawm, dhau ob peb kev cob qhia yuav muaj tsis muaj cov nyhuv vim hais tias ntawm tsis txaus load. Yog li ntawd, cov kev siv thiab cov nyiaj ntawm txoj kev kawm, rau ob txhais ceg yuav tsum tau tus kheej.

Yog hais tias raws li ib qho piv txwv txog lub classical kev kawm 3 lub sij hawm ib lub lim tiam, ob txhais ceg yog loading 2 lub sij hawm. Ib tug ntawm cov kev cob qhia yuav tsum tau mob hnyav thiab muaj xws li yooj yim ce, lub thib ob lub teeb. Ib qho tseem ceeb point - aerobic exercise. Noj cov zaub mov yog tsim nyog, tab sis teem rau lub pawg, on qhov tsis tooj, yog txhob. Yog li ntawd, cov ntxhais yuav tsum khiav zoo, thiab tus hais mav - nyob rau hauv daim ntawv thov.

Basic ce rau tus ceg nqaij

Ib tug ntawm cov yooj yim ce uas yuav tsum tau ua, tsis hais poj niam txiv neej thiab muaj hnub nyoog, - zaum-sawv. Qhov no yog ib tug theej zog-intensive ce, ces nws yuav tsum tau ua nyob rau thaum pib ntawm lub workout. Ntawm no khiav hauj lwm hnyav yog tsim nyog los xaiv kom raug. Nws yog ntshaw kom ua 8 mus rau 15 repetitions nyob rau hauv ib tug mus kom ze. Cov nab npawb ntawm cov poob lawm - 3-5.

Thaum xub thawj, cov feem ntau nyuaj - yog siv tus txheej txheem tiav. Yog hais tias koj khwj ywb ntau luj, siv ib tug siv uas yuav ua kom koj lub sab rov qab nyob rau hauv ib tug taag txoj hauj lwm. Raws li rau lub technology raws li ib tug tag nrho, teem nyob rau hauv txoj hauj lwm ib tug me ntsis wider tshaj pwg dav tshaj plaws load rau hauv lub ob txhais ceg pob tw. Nyob rau hauv cov ntaub ntawv no, thom khwm yuav tsum tau me ntsis muab thiab saib nyob rau hauv txawv kev qhia. Yog hais tias koj ntse lub load rau ntawm cov femur quadriceps, tus taw yog muab tso rau lawm. Tig lub sij hawm zaum-sawv yuav tsum tau tiaj tus. Nyob rau hauv txhua rooj plaub nws yog tsis yooj yim sua rau rhuav tawm lub pob taws los ntawm hauv pem teb, thaum koj tau txais li. Nws muaj lwm yam ce rau tus ceg leeg, uas yuav coj lawv mus rau lub suab nrov.

Qhov zoo tshaj plaws rau pob tw

Nws yog tsis yooj yim sua xav txog tej yam kev kawm uas tsis muaj kev tawm tsam. Qhov no yog ib tug yooj yim ce rau constructing convex thiab sib npaug pob tw. Txheej txheem yog yooj yim txaus, thiab muaj nws muaj peev xwm txawm novice. Koj yuav tsum ua ib tug ko taw rau pem hauv ntej thiab khoov nws 90 degrees. Thaum kis qis tshaj ntawm qhov yuav tsum tau nyob twj ywm rau ib tug ob peb lub vib nas this, ces tus tib nres yog nyob rau lwm ko taw.

Feem ntau txaus los mus ua 3-4 poob lawm ntawm 8-15 lub sij hawm. Yog hais tias koj yuav koom tes nrog rau tes taw hnyav, tus xov tooj ntawm repetitions yuav tsum muaj tsawg tshaj li thaum kawm tsis muaj tes taw hnyav li. Thaum Circuit Court kev kawm , koj muaj peev xwm kuj yuav ua lunges rov qab thiab tig lawv nrog tib ce, piv txwv li, nrog nce nyob rau hauv lub rooj ntev zaum. Nyob rau hauv tag nrho, no ce nyob rau hauv lub gym nyob rau hauv lawv ko taw yog zoo suited rau cov kev siv ntawm spectacular daim ntawv no, es tsis volume. Yog li ntawd, yog tias koj muaj ib tug luj teeb meem, nws yog ib qhov zoo tshaj plaws los tsim kom tau ib co nqaij zaum-sawv, thiab xwb ces tsiv mus rau lunges.

Romanian yees

Muaj ntau nto moo zog trainers kom cov ntxhais mus ua raws nraim cov Romanian deadlift. Ironically, nws yog aimed ntawm lub elaboration yog tsis rov qab, thiab ob txhais ceg thiab pob tw. Muaj thiaj li hu ua teeb meem qhov chaw. Cov no yog cov chaw nyob rau hauv uas lub feem ntau yooj yim los muab cov kev xav zoo. Qhov no siv rau sab hauv thiab sab nraum qab ntawm tus ncej puab thiab pob tw. Romanian thrust yog ua hauj lwm txig cov nqaij. Tej ce nyob rau hauv ob txhais ceg thiab pob tw, raws li cov thrust yuav tsum tau nqa tawm kom raug. Yog hais tias cov khoom yog lawm, ces tus no yuav tsis haum.

kev ua tau zoo cov txheej txheem raws li nram no. Koj yuav tsum ua raws nraim thiab ua kom ncaj nws lub xub pwg nyom. Ces, ib tug me ntsis khoov ntawm lub hauv caug thiab taw yuav tsum yuav ib nyuag nqaim tshaj lub xub pwg. Tom ntej no, koj yuav tsum khoov. Nyob rau hauv rooj plaub no tus rov qab yuav tsum yuav zoo kawg nkaus tiaj tus, uas yuav tsum tau thaum lub Romanian thrust. Nyob rau lub caj dab yuav tsum tau coj mus rau nws tuav me ntsis wider tshaj lub xub pwg dav. Lifting yog ua tau zoo. Thaum koj ncaj li, ces nqus thiab maj mam khoov rau pem hauv ntej. Kiv thoob plaws hauv lub mus kom ze yuav tsum yuav tus.

Yuav ua li cas yog cov ce rau ob txhais ceg thiab rov qab yuav tsum tau ua?

Kev kawm yuav tsum tau ua nyob rau hauv kev faib ua feem. Uas yog vim li cas ob txhais ceg thiab rov qab yuav tau thauj tusyees. Uas yog, yog tias koj ua Romanian cravings los yog zaum-sawv, ces tsis txhob nco qab txog lub pull-ups, hyperextension yuav twv, lub sab qaum tsev ntsawj qab lub taub hau , thiab hais txog. N. Txawm li cas los, ua no ce thaum random, koj yog tsis zoo li mus cuag tej yam tshwm sim.

Yog li ntawd, ib tug yooj yim ce yuav tsum tau kev txhawb los ntawm insulating 1-2. Piv txwv li, nws yog advisable mus ua sit-ups tom qab dabtsi yog khoov rau cov femoral Biceps thiab extension rau lub quadriceps. Tag nrho cov no yog ua li cas rau ib tug tshwj xeeb simulator. Yog hais tias koj lub hom phiaj - mus ua hauj lwm tawm lub nyem thiab tsis tau muaj ceeb thawj, ces siv qhov tsawg tshaj plaws tau ceeb thawj. Rau cov leeg loj los ntawm qhov hnyav, on qhov tsis tooj, yuav tsum tau nce. Ib co ntawm ce rau ntawm koj taw yuav tsum tau tsim nyog thiab tsis hnyav heev, tab sis kuj tsis yooj yim. Raws li rau lub rov qab, ces qhov no yog ib feem ntawm lub cev zoo tshaj plaws haum deadlifts, rub-ups, dumbbell thrust nyob rau hauv tus nqes hav ntawm txoj siv tawv thiab thiaj li nyob. N. Ib zaug ntxiv, nyob rau hauv qhov kev pab cuam ntawm txoj kev kawm yuav tsum yog tam sim no nyob rau hauv ib tug niam txiv thiab ob peb rho tawm ce.

Yuav ua li cas mus cuag tej yam tshwm sim?

Zoo, thiab tam sim no - qhov tseem ceeb tshaj. Trenazherka - yog ib tug tshaj plaws, tab sis yog dab tsi yog hais tias tus taw tsis poob phaus, thiab nyob rau hauv kev muaj yog tsis pom tshwm sim. Nyob rau hauv cov ntaub ntawv no, koj mas nws yeej tau mus kho koj cov zaub mov thiab ib ce rau siv slimming down. Qhov no yog tib yam puag, tab sis nrog ib tug ntau ntawm reps thiab tsawg ceeb thawj. Nrog hais txog kev noj haus, ces nws yuav tsum tau ib tug uas tsis muaj-carb. Lub sij hawm npaum li cas calorie ntau ntau noj yuav tsum muaj tsawg tshaj li consumable. Nws tseem yog tsis tau hais tias thaum lub sij hawm ib hnub koj yuav lossi xav tias kev tshaib kev nqhis. Suffice nws tsuas noj ib yam dab tsi uas yog tsis tso rau lub sab. Piv txwv li, dej qab zib, fatty thiab tej zaub mov, nws yog ntshaw kom tshem tawm los ntawm cov khoom noj. Tab sis zaub yog ib tug tseem ceeb.

Vim mloog yuav tsum tau them rau aerobic ce thiab sov-up ua ntej kev kawm. Nws yog ib advisable mus khiav ib tug ob peb lub sij hawm ib lub lim tiam. Nws yog txig tones rau cov nqaij ntshiv thiab lub cev raws li ib tug tag nrho. Nyob rau hauv tas li ntawd, khiav ib tug zoo ntxim rau hauv lub plawv.

xaus

Nyob rau hauv no tsab xov xwm, peb ntsia qhov zoo tshaj ce rau ob txhais ceg. Ntawm cov hoob kawm, qhov no yog tsis tag nrho daim ntawv teev. Muaj gluteal choj, pem hauv ntej zaum-sawv thiab tshaj. Txhua ce yog tsim los mus ua hauj lwm tawm ntawm ib tug nqaij. Yog hais tias koj sau ib tug zoo noj cov zaub mov thiab ib ce muaj zog cov kev pab cuam, koj yuav cuag amazing tau sai sai txaus. Feem ntau yog tsis muaj kev nyab xeeb tsis muaj dieting, tsis txhob hnov qab txog nws.

Tag nrho cov ce nyob rau hauv lub gym nyob rau hauv lawv ko taw yuav tsum tau nqa tawm nyob rau hauv ib tug measured pace. So ntawm poob lawm yuav tsum tsis muaj ntau tshaj li 2-3 feeb, txwv tsis pub rau cov nqaij ntshiv maj txias, thiab yuav tsis muaj ntawm cov kev tshwm sim. Qhov muaj feem thib ntawm koj workout yuav tsum kav tsis muaj ntau tshaj li ib teev.

Yeej, nws yog tag nrho cov koj yuav qhia rau peb hais txog dab tsi muaj xiv rau nws ob txhais taw thiab lub nroog Yeiuxalees, thiab rov qab mus ua. Koom, noj kom zoo, tau txaus pw tsaug zog - thiab cov kev tshwm sim yuav tsis ntev ntev.