Uas nqaij ua hauj lwm thaum rub?

Yog li ntawd muaj coob tus neeg npau suav mus nce mob pawg. Tab sis tsis yeej ib txwm, tus hais mav muaj lub sij hawm mus sau npe kawm nyob rau hauv ib tug gym thiab lossi mus muaj. Qhov no yuav tsum tau ntaus nqi mus rau ib tug tsis muaj nyiaj, lub sij hawm los yog lwm yam yog vim li cas. Lawm, nyob rau hauv lub gym los tsim kom tau nqaij thiab tau nqaij loj npaum li cas yooj yim, tab sis nws yog ua tau thiab dhau ntawd. Muaj yeej ib txwm cawm, tab sis muaj ntau yog tsuas tub nkeeg thiab nrhiav tau ib tug ntau ntawm tag nrho cov hom ntawm excuses. Ntawm cov hoob kawm, nws mus tsis tau tsis muaj dab tsi yog ua li cas, peb yuav tau rub koj tus kheej ua ke thiab pib ua hauj lwm. Yog hais tias koj tsis tau mus rau lub gym, muaj yuav tuav los yog kab rov tav bar rau hauv lub mev, uas tsawg kawg yog ib nrab tau hloov nws.

Uas nqaij ua hauj lwm thaum rub? Thaum rub tau ua hauj lwm sib txawv nqaij. Nws tag nrho cov nyob ntawm seb koj yuav tuav. Txawv tuav ntawm lub bar yuav tso txawv nqaij. Lawm, qhov no tsis yog cov ob txhais ceg. Thaum dav tuav pull-ups li sai tau ua raws li cov sab nraum qab nqaij. Ua li no, koj yuav tsum kom ua tau txhua. Tsis teb los tau rub lub puab tsaig crossbar. Qhov loj tshaj plaws - mus xav tias qhov zoo tshaj plaws rov qab sab thaum lifting lub cev. Tuaj yuav tsum tuaj ua ke. Sai li sai tau raws li lawv tuaj ua ke, nws tseem tau mus down thiab ua ib tug tshiab repetition.

Tam sim no siv ib me ntsis ntev. Tuav ib ncig ntawm ib tug me ntsis wider tshaj lub xub pwg theem txhawb rau txoj kev loj hlob ntawm lub Biceps. Nws yuav tsum tau nce tshaj lub bar, feeb nyob rau hauv zoo Biceps lim, thiab ua lub ce ua ntej lub rov tshwm sim ntawm txoj kev xav ntawm qaug zog. Qhov ntau koj ntes mus nrog, qhov ntau repetitions yuav ua tau.

Vos tuav. Qhov no txoj kev, thaum zawm yuav pab los tsim koj Biceps, xub pwg nyom thiab Triceps cov. Lub ce yog tsim nyog tib yam li yav dhau los style.

Rub nws lub taub hau qhov zoo tshaj plaws txoj kev uas yuav pab tau tso rau tom qab thiab lub caj dab. Qhov no qoj ib ce yog ib tug me ntsis ntau tham tshaj zoo tib yam yeej.

Uas nqaij ua hauj lwm thaum rub, Yog hais tias koj tuav on mus rau lub crossbar rov qab tuav, piv txwv li tus ntiv tes? Qhov no yog lub siab tshaj plaws ntxim rau cov Biceps. Tag nrho cov load yog rau lawv, uas yog heev zoo twj no yog ib feem ntawm lub cev.

Thaum koj hu ib tug loj ce yuav tsum tau ua tas li, tab sis tseem ceeb tshaj yog cov khoom noj kom. Tam sim ntawd tom qab qhov kev cob koj yuav tsum tau noj zoo. Khoom noj khoom haus yuav tsum tau high-calorie thiab muaj ib tug ntau ntawm cov protein. Nqaij tsev yog siab raws li nyob rau hauv protein. Qhov no yog lub tsev cov ntaub ntawv uas lub cev. Tab sis lub cev muaj tau kho nws noj, ces tus surplus yog siv cia li nrog lub zog. Nyob rau hauv kev txiav txim hais tias lub cev muaj peev xwm nqus protein ntau, nws yog tsim nyog los muab cov load.

rub-thawb txawv system cia koj siv txawv nqaij nyob rau hauv lub cev thiab li hloov ob peb simulators. Txoj kev tshawb no ntawm cov leeg thaum ua pull-ups - lub feem ntau npaum txoj kev uas yuav tso tau tus caj npab thiab rov qab.

Muaj ntau yam tsis paub dab tsi nqaij ua hauj lwm thaum rub li, thiab ua yuam kev xav tias tsuas yog tus ob txhais tes. Tsis yog, ntau tshaj ntawd, feem ntau ntawm tag nrho cov yog pumped rov qab. Ob txhais tes ua viav vias tsuas yog nyob rau ib tug tej yam-tuav. Cov rov qab yog ib txwm muab kev koom tes.

Mus saib uas nqaij ua hauj lwm thaum rub, yuav tau saib nyob rau hauv cov tus khub sab, thaum nws ua ib ce muaj zog. Tam sim ntawd hnov yog strained rov qab thiab ceev ob txhais tes.

Ntawm ce yuav tau siv sij hawm ib tug so. Qhov no nyiaj so koobtsheej, rov qab yog qho tseem ceeb heev rau lub cev. Nyob rau hauv tus txheej txheem ntawm kev kawm rau cov zoo fibers yog raug mob nqaij, thiab thaum lub sij hawm cov hnub caiv lawv rov qab los. Khoom noj khoom haus keeb kwm protein pab kho mob tej nqaij microtrauma, thiab txhawb kom lawv thooj. Yog li ntawd loj hlob nqaij. Rub tas muaj nyob rau hauv lub kawm nyob rau hauv lub gym. Koom rub, tsim koj lub cev, thiab koj yuav tsum noj qab nyob zoo.