Yuav ua li cas los tsim kom tau ceg nyob hauv tsev? Ib tug ob peb lub tswv yim los ntawm kev ncaws pob

Vim sedentary lifestyles thiab sedentary chaw ua hauj lwm ua hauj lwm, muaj ntau yam ntawm peb cov contemporaries ceg nqaij yog heev tsis zoo tsim. Tab sis nws yog ib qho yooj yim rau kev txhim kho txawm nyob rau hauv tsev - koj yuav tso li ob txhais ceg nyob rau hauv cia li ib tug ob peb lub hlis ntawm kev mob siab workouts uas yuav tsis siv sij hawm ntau lub sij hawm. Thiab qhov no tsis tas yuav tsum siv lub sij hawm mus rau lub gym. Inflated thiab zoo nkauj ob txhais ceg , leej twg yuav tau los ntawm kev ua tej yam yooj yim ce nyob rau hauv tsev.

Qhov yooj yim txoj kev yuav ua li cas cob qhia ib tug tsis muaj zog ceg nqaij - ib tug taug kev, zaum-ups thiab jogging. Tab sis nrog rau ib qho kev nce rau hauv load peev xwm ua tau tus yam tshwm sim sai npaum li cas tshaj cia li khiav nyob rau hauv thaum sawv ntxov. Rau qhov zoo tshaj plaws kev tshwm sim, ib ce muaj zog nyob rau hauv tsev, cov kws txawj thiab kev nyab xeeb trainers kom tau ib co heev pab tau tej yam. Qhov no roj hmab expander (nws kav ntev npaum yuav tsum tsis pub tshaj ob meters), ib khub dumbbells (lawv cov luj yuav tsum muaj ntau dua tshaj li tsib kilograms, nws yog qhov zoo tshaj plaws los mus siv ib tug collapsible dumbbells, hnyav uas koj yuav tsum tau tswj lawv tus kheej) thiab ib tug loj load (rau lub hom phiaj no koj yuav tau siv ib lub hnab ntawm qab zib los yog xuab zeb ). Yuav ua li cas los tsim kom tau nqaij ob txhais ceg nyob rau hauv tsev, tshoov rau tej coaches uas yog npaj txhij muab ib ob peb yam yooj yim ce. Koj ua qhov no ce nyob rau hauv ib tug ob peb lub lis piam yuav muab hnov tau, thiab yog hais tias kev workouts pab mus rau yav tom ntej lub cev daim ntawv.

Yog hais tias koj xav mus tso rau saum lub ob txhais ceg nyob rau hauv tsev, koj yuav tsum tau npaj kom txhij rau lub hnub workouts thiab tsis txhob cia laziness tau lub zoo dua ntawm koj. Basic ce rau txawv nqaij pawg siv ob txhais ceg - nws zaum-sawv nrog rau tes taw hnyav. Qhov tseem ceeb tshaj plaws nyob rau hauv no ce - qhov tseeb xaiv ntawm tus luj nyob rau hauv ntau theem ntawm kev kawm. Rau lub hom phiaj no peb siv ib tug npaj lub hnab ntawm cov xuab zeb, uas yuav tau kho cov qhov ceeb thawj los riprap dosypaya hnab txheem. Zaum-sawv nrog lub nra hnyav no yuav tsum tau ua nyob rau ntawm ib tug qeeb pace nyob rau hauv kev txiav txim rau kev ua hauj lwm ntawm txhua leeg. peb poob lawm ntawm kaum repetitions yuav tsum tau ua.

Neeg twg uas paub yuav ua li cas tso tau rau cov nqaij ntshiv ntawm ob txhais ceg nyob rau hauv tsev, yuav kom ua hloov khoom dua tshiab rau tus luj nyob rau hauv koj cov ntiv taw. Nyob rau tib lub sij hawm tus loj tshaj nra ntog rau hauv calf cov leeg, uas lom zem ntau nyob ntawm kev zoo nkauj ntawm peb cov qis extremities. Koj muaj peev xwm ua tau no ce rau txhua ceg qho. No los ua ib tug ntiv taw xoo ntawm txoj cai ko taw, tuav ib tug dumbbell nyob rau hauv koj sab tes xis (rau sab laug tes yuav ua tau kom lo rau ntawm phab ntsa los yog lwm yam kev pab txhawb nqa) thiab pib maj mam txav thiab nce thiab nqis. Koj yuav tsum tau ua tsawg kawg yog tsib poob lawm ntawm kaum repetitions rau txhua ceg.

Lwm ce yog xyaum flexing ob txhais ceg nrog ib tug load txuas mus rau nws (rau lub hom phiaj no koj yuav tau siv ib dumbbell thiab ib tug tourniquet los sis ib daim ntawm khov kho ntaub). Los ntawm ib tug sawv txoj hauj lwm pib khoov lub ceg rau luag tus load nyob rau hauv lub hauv caug. Yuav kom tso tau rau hauv lub ob txhais ceg yuav tsum nqa tawm no ce nyob rau hauv peb poob lawm ntawm kaum mus rau kaum tsib repetitions rau txhua ceg.

Nws ko taw uas txuas mus rau lawv expanders. Qhov no qoj ib ce tso cai rau cov nqaij ntshiv mus ua hauj lwm rau lub puab ncej puab. Ib kawg ntawm tus expander yog tsau rau ntawm phab ntsa, thiab lwm yam yog fastened nrog ib tug siv los yog ib tug dav siv nyob rau hauv lub cheeb tsam ntawm lub hauv caug. Los ntawm txoj hauj lwm sab rau mount pib rub cov ceg mus rau lwm yam txhais ceg. Qhov no qoj ib ce yuav tsum tau ua los ntawm kev ua tsib poob lawm rau txhua ceg, yam tsawg kawg kaum repetitions nyob rau hauv txhua set.

Los ntawm kev ua tau zoo no yooj yim txheej plaub ce txhua txhua hnub (los yog tsawg kawg yog plaub zaug ib lub lim tiam), koj yuav tsum tau tso mus rau hauv lub ob txhais ceg thiab muab lawv ib tug zoo nkauj saib ntawm lub nyem nyob rau hauv cia li ib tug ob peb lub hlis. Dhau li qhov kev kawm nrog style nyob rau hauv ib tug txhua txhua hnub dhia, pab kom koj tus kheej nyob rau hauv zoo kawg zoo!