Yuav ua li cas sai sai tso mus nyob tom tsev?

Ib txhia hais mav nug, "Yuav ua li cas sai yuav pumped txog thiab nws tsis mus rau lub gym?" Nws yuav tsum tau muab sau tseg tias nws yog heev ua tau, tab sis koj yuav tsum sim. Tag nrho ce yuav tsum tau ua tib zoo tom qab ib tug workout.

Nta ntawm lub ce

Txhua leeg pab pawg neeg pumped uas muaj tej yam ceg ntawm taw, thiab mus zoo zoo, lawv yuav tsum tsis tau tsuas yog lub hwj chim. Koj muaj peev xwm tsis peretruzhdaetsya koj lub cev los yog cia li mus muab nws ib tug siab load. Ua ntej koj yuav tso ceev ceev, sim los npaj rau no ziag no.

Lawm, koj yuav tsum txiav txim siab nyob rau hauv cov nqaij pawg, yog li ntawd koj yuav tau tsim ib tug zoo nkauj lub cev. Tsis tas li ntawd nws yog tsim nyog los txhawb cov miv sab koj tus kheej rau ib ce muaj zog. Piv txwv li, ib tug neeg tsuas qhia tawm hauv lub hiav txwv pem hauv ntej ntawm cov ntxhais, thiab ib tug neeg xav lossi kom nyob rau hauv lub cev. Hais tias vim li cas txoj kev kawm feem ntau thiab txiav txim seb nws zoo.

Nws yuav tsum tau muab sau tseg tias, ua ntej sai sai pumped txog, koj yuav tau muab lawv tus kheej nrog txhua tus tsim nyog cov cuab yeej thiab zoo li. Piv txwv li, koj muaj peev xwm tsuas dhia ropes, dumbbells thiab kab rov tav bar. Nyob rau hauv no kawg puag ncig nws yog suav tias yog zoo heev. Nws yuav pub tsuas ib tug ob peb lub lis piam mus coj cov duab nyob rau hauv kev txiav txim.

Yuav ua li cas ce yuav pab kom lub cev zoo nkauj?

Yog li ntawd, cia xyaum. Yuav kom koj muaj zoo nkauj ob txhais tes thiab lub xub pwg siv, yuav tsum tau ua laub-ups. Tus txheej txheem yog heev yooj yim, tab sis nws yuav tsum ua kom raug. Tsaug rau wrestling koj yuav muaj peev xwm coj cov nqaij ntshiv ntawm lub hauv siab, thiab Triceps. Cov rov qab thaum lub sij hawm ib ce muaj zog yuav tsum ncaj thiab tsis khoov. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum mus down tsawg txaus, yuav luag mus rau hauv pem teb. Rau ntau dua cov nyhuv, ntswj kom nruj rov qab-loaded hnab ev khoom. Lub ce yog tsim nyog rau ib tug xov tooj ntawm le caag, piv txwv li, 15 repetitions 5 lub sij hawm ib hnub twg. Push-ups yuav tsum tau ua xwb 4 hnub ib lub lim tiam.

Rau lub ob txhais ceg zaum-sawv yog pab, uas kuj yuav ua tau nrog ib tug tej load. Ua ntej koj yuav tso ceev ceev, ua ib tug workout. Thaum lub sij hawm lub ce, sim ua pa kom zoo. Cov rov qab yuav tsum tsis txhob khoov duav. Nws yog tau mus sau mus rau hauv pem teb, los yog tsuas yog ib kov, nyob ntawm seb uas nqaij yuav tsum tau loaded. Prodelyvat zog yuav tsum tau 2-3 zaug ib lub lim tiam. Thaum zoo li no ce yog ua li cas nyob rau hauv 3 poob lawm ntawm 25 sit-ups.

Vim nws yog ib qho yooj yim mus sai sai tso mus rau hauv lub tsev, sim ua tag nrho cov txiav txim txoj cai. Piv txwv li, nyob rau hauv thiaj li yuav ua ib tug zoo nkauj xovxwm, ob txhais ceg yuav tsum tau txuas (tsij nyob rau hauv lub txaj) thiab periodically tsa lub npog tas ib ce, thaum nws yuav ntswj nyob rau hauv ib tug kev taw qhia thiab ces nyob rau hauv lwm cov kev taw qhia. Rov qab qoj ib ce kom txhua txhua lwm hnub, nrog rau cov xov tooj ntawm poob lawm yog tsis tas.

Yuav ua li cas rau ib ce muaj zog nyob rau hauv cov khoom?

Cov feem ntau tsim, uas yuav pab tau lawv muaj ib tug zoo nkauj lub cev nyob rau hauv lub tsev no yog cov kab rov tav bar thiab thaum uas tig mus tuav. Rub muaj lub hauv siab thiab lub xub pwg txoj siv, thiab ob txhais tes. Koj siv tau ib lub khaub hnab loaded rau zoo zoo. Qhov no qoj ib ce yog ua rau ib tug ob peb poob lawm ntawm 10 lub sij hawm.

Lawm, tag nrho cov taw yuav tsum tau ua kom raug. Piv txwv li, lawv yuav tsum zoo tshaj yog hais tias tus tes tuav yog dav. Yog hais tias koj tsis paub yuav ua li cas sai sai pumped txog rau lub sis tsis ncaj tuav, saib peb cov tswv yim. Piv txwv li, rau ib tug zoo nkauj sim nias mus rau ib tug bar nyob rau hauv lub plab mog, thiab nyob rau lwm yam yuav txhim kho tau ob txhais ceg. Ces cias raws li tus sawv ntawm lub pob tw.

Xyaws yuav pab tso mus rau lub hauv siab thiab caj npab. Kev kawm yuav tsum tau nqa tawm ob peb lub sij hawm ib lub lim tiam, tab sis nruab nrab ntawm lawv yuav tsum tau muaj yam tsawg ib hnub so. Ua ntej, lub caij ntawm kev kawm yuav tsum tsis txhob ntau tshaj 40 feeb. Ces nws yuav muab ntau zog mus rau ob peb teev.