Qhov zoo tshaj ce rau ncab ob txhais ceg

Ncab - nws tsis yog ib qho ntawm ce uas yuav cia koj yooj yim mus tua ib tug nrog sib ntaus kos tom qab nws sab laug lub pob ntseg nrog cov ntiv taw ntawm nws txoj cai ko taw, tab sis kuj yog ib tug ntev, ib qho nyuaj thiab feem ntau thankless ua hauj lwm. Ntawm cov hoob kawm, tag nrho cov ntawm peb nyob rau hauv thaum yau saib movies nyob rau hauv uas ib tug heroic Jean-Klod Van Damme, nqa nws phem "mstyu" cia li ib ob peb lub lis piam, ua tej yam yooj yim ncab ce taw, tso rau ib tug zoo meej cais. Tab sis ntawm no yog yuav ua li cas nws yeej tswv yim? Qhov no yog dab tsi peb yuav tham.

Tsim: warm-up, workout

Qhov tseem regrettable hais tias muaj ntau Beginners ncab, ua ib tug loj txhaum tsis yog nyob rau hauv lub fact tias xaiv qhov tsis ncaj ncees lawm ce rau ncab ob txhais ceg. Twine yog tau taub txawm yog hais tias tsis tam sim ntawd, tab sis tus neeg twg uas muaj ob txhais ceg, willpower thiab lub siab ua hauj lwm nyob rau hauv txoj cai coj. Cov tag nrho taw tes yog hais tias ncab ce ob txhais ceg nyob rau hauv txhua rooj plaub yuav tsum tsis txhob nqa tawm yam tsis tau pre-sov-up, uas yuav muaj xws li tsis tau tsuas yog txoj kev npaj complex, maj mam ncab lub tendons, cov leeg thiab ligaments, tab sis kuj lub dag lub zog ce uas yog tsim los sov li koj cov leeg ua ntej ua hauj lwm yuav tsum tsis txhob ruaj raug mob.

Los ntawm cov huab cua sov mus rau hauv lub sov-up ce muaj xws li ib tug ntau yam ntawm sit-ups, khiav (koj ua tau nyob rau hauv qhov chaw), dhia, ncaws taw lawv ko taw (tsav tsheb ntau) thiab thiaj li nyob. Lawv yuav tsum tau ua sai li sai tau, ib tug txheej txheem nyob rau hauv cov ntaub ntawv no tsis ua si ib tug tshwj xeeb lub luag hauj lwm.

Rau hauv sib piv, sov li, yam ua ntej ce rau ob txhais ceg ncab muaj xws li: npauj npaim (ko taw ua ke, raws li nyob ze rau ntawm lub plab mog, lub hauv caug yuav rau hauv pem teb), cov clip (zaum ntawm nws lub hauv caug, dag rau koj rov qab, tsis muaj wires ob txhais ceg), dov los ntawm ib tug ko taw mus rau lwm yam , dabtsi yog khoov thiab thiaj li nyob.

Tsis tas li ntawd muaj yog ib tug ua kom yuam kev uas tso cai rau koj tej lub sij hawm hla cov kauj ruam ntawm cua kub. Nws essence yog coj ib tug da dej kub ua ntej ncab. Koj cov leeg thiab ligaments razogreyut heev ntuj txoj kev, thiab nws tsis yuav tsum tau koj kiag li tsis muaj kev cog lus los pab txhawb cov tswv yim yooj txheej txheem.

Ib qho yooj yim txoj kev uas yuav ua tsob

Yog, nyob rau hauv cov kev phem ntawm txhua yam, qhov no txoj kev ntawm kev noj mov. Tab sis qhov no yog tsis yog ib tug khawv koob tshuaj uas instantly tig koj mus rau hauv Bruce Lee, thiaj li yuav npaj mus ua hauj lwm, ua hauj lwm thiab cov sij hawm ntau mus ua hauj lwm nyob rau hauv lub npe ntawm lawv lub hom phiaj!

phua lengthwise

Qhov yooj yim txoj kev uas yuav tau txais qhov no zoo ntawm twine - ncab li qhia siv kuj thiab uniformly. Muab rau ob tog ntawm ob tug mejyig thiab leaning ntawm lawv, lunged cai ceg nyom ntawm lub hauv caug, kom deb li deb li sai tau nyob rau hauv ua ntej. Lub sab laug ceg ntawm qhov no yuav tsum nyob twj ywm rau hauv qhov chaw. Tom qab kho kom sawvdaws xeeb cov kev txwv ntawm nws extensions, ua kom lwm tus peb los yog plaub lub neej phem, ces ua tib yam ce ncab ob txhais ceg los ntawm swapping lawv. Tsuas yog tom qab koj muaj siab loj rau koj tus kheej lub peev xwm (tsis ntxov tshaj li ib lub lim tiam) yuav tsum tau pib rub rau nws outstretched ob txhais ceg.

twine ntoo khaub lig

Nrog rau qhov no txoj hlua txhua yam yog yooj yim npaum li. Kis tau tus ob txhais ceg sib nrug kom txog rau thaum ces, kom txog thaum koj xav tias nro thiab mob nyob rau hauv lub pelvic cheeb tsam. Txhim kho qhov teeb meem no thiab muab tso rau nws nyob rau hauv ob peb phau ntawv nyob rau theem no, zaum nyob rau hauv lawv. Tos ib me ntsis, thiab ces tshem tawm ib phau ntawv, txhua lub sij hawm zaum qis thiab qis. Qhov tseeb tiag mas cov hnub uas koj muaj mus zaum rau ntawm ib tug 3-4 centimeters.

Thiab tseem ceeb tshaj, ua tag nrho cov ncab ce taw, tsis muaj teeb meem yuav ua li cas ntseeg koj xav tias, yeej tsis saib tsis xyuas hauv lub sov-up, txwv tsis pub nws yuav coj mus dire txim. Hmoov zoo, thiab ntaus pob ncaws pob zoo!