Yuav ua li cas mus xaiv thiab hnav ib tug siv ua kis las? Lub tswv yim rau beginners

Siv kev ntaus kis las xav tau kev pab nyob rau hauv thawj qhov chaw ncaws pob ua hauj lwm nrog ntau ceeb thawj. Txawm li cas los, tsis yog txhua tus yeej xav tau kev pab nws nrhiav tau. Tej zaum peb hnov txog lwm sab ntawm lub npib: txoj siv tawv kis las "tua" cov nqaj qaum.

Xws li ib tug kev pab txhawb nqa ntaus zaug siv tsis tau tsuas yog cov ncaws pob, tab sis kuj cov porters, siv ua hauj lwm, gardeners. Lawv lub hom phiaj - minimilizirovat "rhuav tshem" tus load. Ib tug tej yam ntuj tso lo lus nug: seb tag nrho pab?

Nws yog pom tias feem coob ntawm cov los ntawm UFW ntawm cov "noj qab nyob zoo" txoj kev ntawm lub neej sai pib yws ntawm kev mob nyob rau hauv lub qis rov qab (tshwj xeeb tshaj yog thaum dabtsi yog khoov).

Nws puv tawm txog cov nram no: muab txoj siv tawv kis las - tsis muaj teeb meem khaws ib tug dlej hnyav tsa - strained nws tus kheej thaum nws coj ib khob ntawm cov dej. Vim li cas thiaj?

Vim hais tias tus ntaus ntawv pib mus ua hauj lwm rau koj, tsis muaj koj. Koj pom qhov txawv? Tus txha nqaj yuav ua hauj lwm zoo xwb nyob rau hauv qhov tseeb txoj hauj lwm. Nws yuav tsis ua nws. Nws yog pab los ntawm ib tug haib stabilizing system - sib sib zog nqus thiab lwm cov nqaij ntshiv ntawm lub rov qab thiab pem hauv ntej ntawm lub plab mog. Lub zog ntawm no siab plays ib tug tej zaum decisive luag hauj lwm nyob rau hauv no txoj kev teeb tsa.

Nws tsis zoo li qub tsam (Athletic). Nws artificially pluav (flattens) plab los ntawm stabilizing vertebrae. Yog hais tias koj siv lawv los ntawm lub sij hawm rau lub sij hawm (tsis yeej ib txwm, tab sis tej zaum, raising, piv txwv li, ib tug bar), cov nyhuv yuav yeej yuav zoo. Tab sis thaum hnav siv koj yuav tau tos kom tus Atrophy ntawm cov nqaij thoob plaws hauv lub hnub. Kwv yees li cas tshwm sim tom ntej no?

Lub cev tau siv mus rau lub siv, thiab muaj ceeb thawj lifting tsis muaj txoj kev ruaj ntseg net yuav ua rau cov leeg nrob raug mob. Cov neeg uas koom nyob rau hauv cov kev ua si tso, yuav paub meej tias qhov no.

Yuav ua li cas mus nrhiav thaum xaiv kev ntaus kis las siv? Qhov luaj li cas thiab zoo - lub ntsiab tsis. Feem ntau cov aav "kis" tom qab xwb ib tug teb workouts. Ib txhia neeg xav Lifter siv, ib tug neeg ntau nyob rau hauv powerlifting ntsuj plig. Thiab cov neeg thiab lwm tus neeg feem ntau lub siab tshaj plaws zoo. Nws yog ib qho tseem ceeb hais tias nws yog ua tau.

Powerlifting siv, piv txwv li, thiab yooj yim rau siv thiab txhim khu kev qha, txawm hais tias ib co tsis txaus siab txog lub siab nyob rau hauv lub tav thiab / los yog lub plab mog. Tsis yog txhua tus paub yuav ua li cas hnav ib tug luj siv. Ntawm no yog ib qho piv txwv. Yog hais tias koj yog ib tug txiv neej ntshiv, nws yuav them rau cov siv thaj tsam ntawm lub tav mus rau lub plab mog.

Nws yog qhov yooj yim. Los xyuas kom meej kom zoo kev pab them nqi tsam yog hauv qab no, mus rau lub pelvic cov pob txha. Thaum xub thawj, tej zaum nws yuav tsum muaj tsis xis nyob. Xav tau ib tug cwj pwm.

Powerlifting siv yuav tsum yog los ntawm txhais tes locking los yog tsis siv neeg. Phau ntawv yog ntau npaum li cas txhim khu kev qha. Weightlifting siv yog tsis zoo heev khaws cia plab. Thaum koj khwj ywb nws yog zoo dua rau hnav ib sia rov qab. Thiab lwm. Thaum deadlift plab tseem suab tsis muaj kev tuav pov hwm, yog li ceev faj yog tsis mob. Qhov no siv yog zoo tagnrho tsuas yog rau cov weightlifters.

Xaiv Athletic siv, txhais thiab nrog rau cov khoom. Zoo nyob rau ntawm daim tawv nqaij. Kos rau lub swb: ib co crumble tom qab xwb ib tug ob peb ntawm cov kev kawm zaug. Nws tsim nyog mloog thiab ib tug ntaub lis loos siv nrog Velcro, uas tau qee lub sij hawm hloov (feem ntau yog ib xyoos ib zaug yog txaus). Judging los ntawm cov kev txheeb xyuas, nws kuj yog ib qho zoo heev anchorage.