Yuav ua li cas yuav ua li cas lub ce rau ncej puab

Vim lub fact tias taug kev yuav tsis tau siv suab puab ncej puab nqaij, qhov no yog ib feem ntawm tus poj niam lub cev yuav xoob nrog lub hnub nyoog thiab lub cev muaj roj accumulates. Tsis tsom txoj kev kawm qhov teeb meem no tsis tau solved. Yog li ntawd, muaj xiv rau ncej puab rau lub sij hawm ib lub lim tiam, urgently yuav tsum tau nyob rau hauv thiaj li yuav ob txhais ceg raug toned thiab zoo groomed. Cov nyhuv ntawm tus enhanced load yuav pom tom qab peb mus rau plaub lub lis piam. Ces, kom nyob rau hauv lub cev ce rau ncej puab yuav tsum tau nqa tawm yam tsawg ob zaug ib lub lim tiam.

Ce rau ncej puab

Tsheb ciav hlau tas pib nrog ib tug sov so-up nqaij, los yog lwm tus lawv yuav tau yooj yim rub los yog raug mob. Raws li ib tug sov so-thov teeb jogging, dhia hlua, me me kick lawv ko taw, zaum khooj ywb.

1. Thaum nyob rau hauv lub lev (nyob rau tom qab), ob txhais ceg yuav tsum tau tsa ntawm ib txoj cai kaum sab xis rau hauv pem teb. Ua los ntawm yug me nyuam thiab cov lus qhia ntawm ib tug qeeb pace kom txog rau thaum nws nres. Nyob rau hauv ib mus kom ze yuav tsum tau ua 20 repetitions.
2. Dag rau nws sab xis, ua mahi ca thiab strained sab laug ko taw nyob rau ntawm ib kaum sab xis ntawm 45 degrees rau ob feeb. Ces hloov sab thiab tib taw yog ua txoj cai.
3. Initial txoj hauj lwm - dag rau nws ib sab. Koj xav kom ua tau mahi bent ntawm lub hauv caug nrog nws ko taw.
4. Taw ntsees rau tag nrho cov fours, koj yuav tsum nqa ib ceg mus rau sab thiab nqa nws mus. Peb yuav tsum ua 15 repetitions (sab laug thiab sab xis).
5. Taw ntsees rau hauv pem teb, koj yuav tsum tau nyem ib tug me me pob duav thiab taug kev nrog nws rau rau feeb.
6. Sawv nrog ib tug ca rov qab, koj yuav tsum kis tau nws ob txhais ceg sib nrug nkawm thom khwm nraum zoov. Tau 20 zaum-sawv. Nyob rau tib lub sij hawm kev kho mob yuav tsum tau coj uas yuav ua tau thaum lub sij hawm squat ncej yog thaum uas tig mus rau hauv pem teb. Yuav kom complicate no ce, zaum-ups ua rau lub toes.
7. Ceg dav sib nrug, koj yuav tsum los zaum sib sib zog nqus rau ib tug ntawm lawv. Tsis muaj lifting lub cev, txav mus rau koj lub cev hnyav nyob rau lwm yam. Nyob rau hauv cov ntaub ntawv no, lub elongated ceg yuav tsum tau so nyob rau hauv lub ko taw. Koj yuav tsum tau ua yam tsawg 15 repetitions.
8. Sawv ntawm tus pej thuam qho ua roj hmab ua viav vias mus rau sab. Yuav kom complicate lub ce, nws yog tsim nyog los siv tes taw hnyav li. Txhua ceg ua 25-30 swings.
9. Taw ntsees ncaj, koj yuav tau ua lwm sab lunges mus rau sab (los yog xa) thiab cia nyob rau hauv lub squat. Yuav kom complicate ce siv dumbbells.

Ce rau ncej puab yuav tsum tau thiab thaum nce toj stairs. Ua li no, koj yuav tsum siab ncaj lub hauv caug. Thauj khoom nyuab kauj ruam yog kauj ruam.

Nyob rau hauv cov kev ua si nrog nruab nrog ce rau ncej puab no yog ua los siv simulators. Sob pab kiag li lawm - qhov no band expanders meem hauv lub pob luj taws, siv cov pancakes los ntawm lub bar thaum lub sij hawm zaum-sawv. Qhov zoo tshaj txhua yam ce rau lub puab ncej puab - abductor, uas yog tsim los rau cov abductor leeg. Nws yog txawm peem rau nrog ib tug tshwj xeeb weighting, uas tsim ntxiv kuj nyob rau yuav txo tau thiab dilution ntawm tus taw.