Txoj kev workout rau beginners: workout npaj

Txoj kev workout - nws tsis yog ib tug txheej ntawm ce yog rau tej qhov twg thiab txoj kev ntawm lub neej, tsis txhob teeb meem cwj pwm tsis zoo thiab cov kev tswj ntawm nws lub cev. Yuav ua li cas zoo saib thaum noj qab nyob zoo cov tub hluas thiab cov ntxhais ua interesting tricks rau cov kab rov tav bar thiab thaum uas tig mus tuav! Tab sis txhua txhua ib yog tau kawm tsawg kawg yog ib yam tsawg kawg nkaus txheej ce. Yuav ua li cas yog tshwj xeeb tshaj yog zoo, tag nrho cov chav kawm ntawv yog nyob rau nraum zoov, nyob rau hauv lub tshiab huab cua, lub cev sai sai yuav noo nrog oxygen. Txoj kev workout rau beginners - ib tug tseem ceeb yam taw tes uas, cov chav kawm yuav pab txhim kho kom sib haum, endurance, plawv thiab lub dag lub zog ntawm tuav. Lub ce tsis yuav tsum tau tej yam ntxiv accessories los yog cov khoom, tag nrho cov loads yog tsuas yog nyob rau nws tus kheej lub cev.

Txoj kev workout: ce rau beginners

Cov chav kawm yuav tsum tau muaj nyob rau tom qab ib tug meej sov-up. Nws yuav tsum tau ua yam tsawg peb ce:

1. Khoov mus rau tau nws txhais tes rau hauv pem teb, zaum, tsa koj ob txhais tes thiab tau sawv. Ua 3 poob lawm ntawm 6-8 lub sij hawm.
2. Sawv ntsug ncaj rau ntawm txhais tes, raws li nyob rau hauv lub laub-rub tig mus nws ob txhais taw, noj ib lub hauv caug mus rau lub forearm thiab tes muab taw dav.
3. Pa laub-ups (nyob rau hauv cov ntaub ntawv no ntawm asphalt, lub ntiaj teb los yog tshwj xeeb coatings).

Txoj kev workout rau beginners assumes uas lub ce yuav tsum tau ua rau 3 poob lawm ntawm 6-8 lub sij hawm. Tom qab rau hauv lub sov-up yuav tsum ncab koj cov leeg thiab pob qij txha los tsim, vim hais tias lawv yuav muaj los mus tiv loj ceeb thawj. Ntawm no yog cov approximate txoj kev workout ce rau beginners:

1. Du slopes: ob txhais tes thiab leaning mus rau tau nws txhais tes mus rau hauv av. Nws yog ib advisable tsis khoov lub hauv caug thiab lub ob txhais tes thiab lub cev yuav tsum tsim ib txoj kab ncaj nraim.
2. Kev loj hlob pob luj taws ua ntej jumps: ib ceg rov qab rau ib sab, tuav lub kab rov tav bar thiab ntiav squat tsis lifting lub pob taws tawm hauv av.
3. Sawv rau tag nrho cov fours, raws li nyob rau hauv lub Palm, ntiv tes deployed rau nws tus kheej, ces tus xib, cov nyob rau hauv lub puab ib feem upwards; ua kev pab txhawb nqa ntawm tes, tig nws ib ncig ntawm nws axis.
4. Ua tus choj, rub lub pob taws, ces muab tso rau lawv zaum.
5. Xaiv ib tug uas tsis muaj kab rov tav bar, coj ib tug dav tuav nrog ob txhais tes thiab ua yob qab nws rov qab thiab mus, tsis yog noj nws lub dab teg, tiam sis tsuas yog mus rau ob txhais ceg.

Tag nrho ncab ce ua nyob rau hauv 3 poob lawm ntawm 15-20 lub sij hawm. Nyob rau qhov no txoj kev workout rau beginners yog tsis tau tiav, mus rau lub ntsiab ce:

1. Dai nyob rau bar thiab nyob rau hauv lub ruaj ua interceptions nyob rau hauv nws txhais tes. Koj muaj peev xwm ces ntxiv npog tas ib ce sib hloov.
2. Koj daim ntawv qhia txog xyaws.
3. Alternate lifting ib zaug xwb laub-ups. Yuav kom complicate rau sawv, koj muaj peev xwm ntxiv ib coup.
4. Squat rau ib ceg. Thawj pub los tuav on mus rau lub them nyiaj yug uas ob txhais tes, ces ib tug, lub feem ntau nyuaj - tsis muaj ob txhais tes.
5. Caum cuag cov uas tsis muaj rung thaum tus taw yog rau hauv av. Thawj txheej caj npab dav, ces twb.
6. Yuav kom sawv ntsug nyob rau ib ceg, lwm cov nyom rov qab, rov qab txhais tes mus rau hauv pem teb, me ntsis cov yeeb yam khoov thiab dabtsi yog khoov.
7. Dai rau lub tswv yim ntawm cov ntiv tes thiab clench nws ruaj ruaj.
8. Dai, nqa ob txhais ceg bent ntawm lub hauv caug saum lub kab rov tav bar. Txo cov caj npab thiab npog tas ib ce, dai rau lub hamstring.

Txoj kev workout rau beginners yuav tsum tau ib tug tsawg kawg nkaus ntawm lub cev kev kawm, li ntawd, mloog koj lub cev thiab ua raws li ntau poob lawm raws li koj tau ua zoo.