Zaum khooj ywb "plie". Zaum-sawv: qhov tseeb kev ua tau zoo cov txheej txheem (rau cov menyuam ntxhais)

Zaum-sawv - qhov no yog qhov zoo tshaj ce yog tsim los tso rau hauv cov ceg nqaij thiab pob tw. Muaj ntau ntau hom ntawm zaum-sawv, uas tsim ib tug sab nyob rau insulating particular nqaij los yog lwm tus tsim ib qho kev load rau ob peb leeg pab pawg. Raws li rau xws ce, zoo li zaum-sawv "plie", peb yuav hais tias qhov no rho tawm ce tsim los kawm txog cov ncej puab puab thiab pob tw los txhim kho elasticity.

Cov hauj lwm zoo ce

Qhov no hom ntawm sit-ups - ib qho ntawm qhov zoo tshaj ce ntawm nws hom. Nws yog yog li ntawd siv tau ntse thiab cov ntxhais dreaming ceev ncej puab, thiab cov txiv neej uas yog tej zaum kuj kiag li nyob rau hauv vain tau hais tias yuav "plie 'squat puas. Nyob rau qhov kev kawm ntawm cov khoom, nws yog ua tau kom lub hauv paus thiab siv los ua rau kom qhov nyhav, tab sis koj muaj peev xwm - cais, tsim accents nyob rau ncej puab. Qhov no cheeb tsam yog qho tseem ceeb heev rau cov poj niam thiab, raws li ib tug txoj cai, nws yog lub feem ntau problematic.

Yog li ntawd, "plie" (zaum-ups). Rau cov ntxhais nws:

• luas ncej puab.
• Sib npaug pob tw.
• Tib mus txoj kev tshawb no ntawm ntau yam nqaij.
• Unloading hauv caug.
• Kev txhim kho cov kev sib koom tes ntawm taw.
• Tseem mus tshem khoom qaum.
• Lub cib fim los qhia nyob rau hauv tsev.
• Muaj peev xwm siv ntau hom ntawm cov khoom.

zaum-ups rau cov txiv neej, dhau lawm, yuav muaj xws li "plie" - zaum-ups, technology uas tso cai rau koj los tsim lub dag lub zog ntawm tag nrho cov loj cov nqaij ntshiv ntawm lub qis lub cev.

Txheej txheem khwj ywb "plies"

Yuav kom paub meej npaum lag luam ntawm lub ncej puab thiab pob tw yog tsim nyog los soj ntsuam ib tug obligatory mob - qhov no yog qhov tseeb kev ua tau zoo cov txheej txheem.

1. Ob Txhais Ceg txheej txheem ntawm lub xub pwg dav.
2. Thom khwm deployed rau 120 ° C.
3. Cov rov qab yog ncaj, me ntsis arched nyob rau hauv lub lumbar cheeb tsam.
4. Tsis hloov rau txoj hauj lwm ntawm lub rov qab thiab tsis qaij lub taub hau rau pem hauv ntej, koj yuav tau zaum maj mam, ua pa nyob rau hauv cov huab cua.
5. Thaum kis qis tshaj ntawm tus ncej puab yuav tsum tig mus rau hauv pem teb.
6. Pausing rau ib tug ob peb lub vib nas this thiab tso pa tawm rov qab mus rau nws cov thawj txoj hauj lwm, tsis txhob ua kom ncaj ob txhais ceg mus txog rau lub xaus.

Cov nab npawb ntawm cov poob lawm thiab repetitions nyob rau hauv lub hom phiaj. Yog hais tias lub ce yog siv nyob rau hauv ib qho kev pab rau poob phaus, cov kev cob qhia yuav tsum muaj ib tug loj tus naj npawb ntawm repetitions - 15-20 lub sij hawm nyob rau hauv 3-5 poob lawm.

Yog hais tias lub hom phiaj ntawm nqaij loj yuav tsum teem lub sab squat "plie" yuav tsum tau nqa tawm nrog cov xov tooj ntawm repetitions yog tsis ntau tshaj 8.

Nws yuav tsum tau muab sau tseg tias cov txheej txheem ntawm lub ce yog theej txoj thiab thawj, uas yog vim li cas yuav tsum tau ib co kev cob qhia. Mus ua hauj lwm tawm lub zog yuav tsum tau pib ua hauj lwm tsis encumbrance. Tau kev tej kev txawj ntse thiab zoo nkaus li sobstenno leeg, koj siv tau cov nyhav ntxiv thiab cov khoom siv.

"Plie 'squat. Uas nqaij yog muab kev koom tes?

Peb yuav hais tias qhov no ce belongs rau cov qeb ntawm cov neeg uas tsim lub dag lub zog. Muaj ntau ncaws pob mistakenly ntseeg tau hais tias zaum-sawv yog ua hauj lwm rau ib tug ceg, thiab tsis txhob muaj xws li ib ce muaj zog cov kev kawm, xav tias nws insufficiently tsim. Tab sis nyob rau hauv qhov tseeb, lub squat "plie" muaj feem xyuam rau cov nqaij ntshiv ntawm lub rov qab, shins, ncej puab, cov xovxwm thiab, ntawm chav kawm, lub pob tw.

Loj gluteus Maximus ntawm lwm yam uas qhov kev txiav txim ntawm lub duav thaum lub sij hawm squat. Quads yog muaj nyob rau hauv lub chaw ua hauj lwm, ua ke nrog lub hauv caug thiab calf hom uas txuas lub pob luj taws. Nyob rau hauv tas li ntawd, cov nqaij - txha caj rectifiers txhawb zoo hwj tau lub cev thoob plaws hauv lub ce. Nyob rau hauv tus txheej txheem no, feem ntau active ib feem adductor ncej puab puab, thaum uas tau txais ib tug load thiab ua muaj zog nyob rau hauv lub cev ob lub sij hawm mus qaum ntuj thiab thaum lub sij hawm qhovntsej thiaj tsis mob.

Common tej kev cov nyom

Cov feem ntau yuam kev thaum ua xws ce li zaum-sawv "plie" - ib tug txos ntawm lub cev rau pem hauv ntej. Tsis txhob hnov qab tias lub hom phiaj nqaij pab pawg neeg - yog tseem tsis rov qab, thiab ob txhais ceg. Qhov no yog tshwj xeeb yog muaj tseeb ntawm cov neeg ncaws pob uas yog siv raws li rau tes taw hnyav yog tsis tau los yog dumbbell tes taw hnyav li, thiab tus ncej. Yuav kom xyum tus txheej txheem thiab to taub yuav ua li cas rau cov nqaij ntshiv muaj mus ua hauj lwm, koj yuav tsum tshem khoom qaum, siv lwm yam khoom.

"Plié" (sit-ups): xyuas, tswv yim, tswv yim

Tus hluas nkauj, uas muaj kev txhawj xeeb txog ob txhais ceg ntawm kev sib raug zoo thiab tsis xav kom muaj heev tsim quadriceps, zoo tagnrho squat "plie" rau lub pob tw thiab ob txhais ncej. Koj siv tau cov kev qoj ib ce nyob rau hauv nws cov classic version, tab sis yog hais tias muaj yog ib tug yuav tsum tau mus ua hauj lwm kom tau qhov ntim thiab qhov yuav tsum tau mus coj ib tug ntau ntawm qhov ceeb thawj, koj yuav tsum tau sim no zoo li tus squat, uas yog hu ua "Sumo" thiab ib tug me ntsis cov txheej txheem ntawm tua yog sib txawv.

Kom cov kev cob qhia raws li zoo li ua tau, nws yuav tsum tau nco ntsoov hais tias laug cam ntawm kev ncaws pob:

• kom tsis txhob load rau lub hauv caug pob qij txha, ob txhais taw nyob rau sab saum toj kom ncaj tsis pom zoo. Qhov no txoj cai yuav tsum tau ua raws li nyob rau hauv tag nrho cov squat thiab ceg xovxwm.
• Squat yuav tsum tau tsis heev sib sib zog nqus.
• Lub squat "plie", raws li nyob rau hauv ntau ntau lwm yam ce, koj yuav tsum kom tus rov qab ncaj.
• Yuav kom qhov nqi koj tshuav, koj yuav tsum khaws ib lub qhov muag nyob rau hauv koj heels thiab cov ntiv taw - lawv yuav tsis muab cais los ntawm hauv pem teb.
• Taw yuav tsum yuav tus thiab tsis muaj jerks.
• Yuav kom nce lub load, koj muaj peev xwm siv ntau cov cuab yeej, xws li dumbbells, kettlebells, tes taw hnyav li.
• So ntawm poob lawm yuav tsum tsis muaj ntau tshaj li ib feeb.
• Yuav kom tswj cov load, nws yog tsim nyog los saib xyuas lub hauv caug - lawv yuav tsum tsis raug txo thiab yuav tsum tsis txhob mus dhau lub toes.
• Lug txhim khu lub txoj kev tshawb no ntawm lub gluteal nqaij, koj yuav siv tau ib tug footrest. Tom tsev, nws yuav ua tau phau ntawv los yog bricks, thiab nyob rau hauv lub gym - kauj ruam platform.
• Rau siv pob luj taws zog nyob rau sab saum toj yuav tsum supplemented los ntawm tus sawv nyob rau hauv koj cov ntiv taw.

Uas cov cuab yeej siv?

Thiab cov lus nug, thiab tus luj ntawm tej yam nyob rau ntawm tej ce khoom. Zaum khooj ywb "plie" - qhov no ce yog feem ntau ua nrog ib tug dumbbell, nrog ob los yog nrog tus luj ntawm ob txhais ceg. Yog hais tias lub ceeb thawj los yog dumbbells hnyav, tus ua hauj lwm muab kev koom tes thiab sab nraum qab. Yog li ntawd, nyob rau hauv thiaj li yuav daws qhov rov qab thiab lub siab tshaj plaws load ncej puab thiab pob tw, qhov hnyav yuav raug txuas mus rau ib tug tshwj xeeb txoj siv Anchorages, uas yog feem ntau siv rau pull-ups.

Yog lwm embodiment ntawm ib tug squat ce "plies" - ntawm lub T-caj dab (pas nrig). Nyob rau hauv cov ntaub ntawv no, lub load yuav ua tau heev thiab txawm tshaj ib puas kilograms. Tab sis xws li hnyav hnyav li tsuas xav nyob rau hauv advanced "bullies". Thiab yog hais tias peb tham txog beginners thiab ncaws pob tseem mus taus los yog lub cev tsis kho tus ntxhais, muaj zaum-sawv kev pab cuam yuav tsum txawv radically.

zoo kev kawm

Shapely ob txhais ceg thiab ruaj pob tw - tus npau suav ntawm txhua txhua niaj hnub tus hluas nkauj. Yuav kom ua qhov zoo tshaj workout, koj yuav tsum sau nws nrog qhov zoo tshaj ce tseg hloov thiab supplementing lawv. Nws yog lub npe hu hais tias xws li ce yog zaum-sawv. Rau cov ntxhais uas xav mus hloov cov tsos ntawm lawv tus kheej pob tw, qhov zoo tshaj plaws ib ce muaj zog yog tsuas yog tsis mus nrhiav tau. Nkij los txuam rau "plie" tau tawm tsam los yog lwm yam ntaub ntawv ntawm cov zaum-sawv.

workout xaiv

Ntawm no yog ob peb versions ntawm cov kev cob qhia, uas tso cai rau ua hauj lwm tag nrho rau cov nqaij ntshiv ntawm lub qis lub cev.

• Sib sib zog nqus zaum-sawv nrog ib tug barbell rau koj lub xub pwg nyom - 4x15.
• Zaum-sawv "plie" nrog ib tug dumbbell - 3x15.
• Lunges nrog dumbbells -3h15.
• Hyperextension rov qab - 3x20.

Xwb, koj yuav siv lwm qhov kev pab cuam:

• taw nyob rau hauv lub tshuab raug tshem tawm xovxwm - 3x15.
• Zaum-sawv "plie" nrog ib tug dumbbell - 3x15.
• Deadlift - 3x15.
• Coj rov qab ob txhais ceg nrog rau tes taw hnyav - 3x15.

Rau cov poj niam uas xav kom ceev cov ncej puab, ib tug prerequisite yog muaj nyob rau hauv cov kev cob qhia ce xws li "plies" - zaum-ups, technology uas yuav lub siv ntawm cov cais cov leeg.

"Plié" thiab cardio-kev cob qhia

Txij li thaum squat yog qhov zoo tshaj plaws los pib kev kawm rau cov ob txhais ceg thiab pob tw. Cov tib mus rau sit-ups "plie", uas cia koj siv luag tag nrho cov nqaij ntshiv ntawm lub qis lub cev, xws li cov xovxwm. Thiaj li, tsim poprisedav yuav tshem lawv tus kheej ntawm qhov yuav tsum tau sov tuaj ua ntej txhua ce.

Zaum khooj ywb "plie" kuj yuav ua nyob rau hauv ib tug intensive pace, raws li ib tug cardio-load rau cov teeb meem chaw. Thiab vim hais tias thaum lub sij hawm "plie" lub load yog txav mus rau lub hauv caug, ces tus naj npawb ntawm cov reps ib txheej yuav ua tau loj heev - los ntawm 15 mus rau 30.

Raws li hais ua ntej lawm, "plie" nrog rau cov pas nrig loads heev rov qab. Thiab cov poj niam paub tias muaj ib tug ntau zog ceg nqaij tshaj lub duav rov sauv. Raws li, mus rau "loj hlob" zoo nkauj pob tw, siv lwm yam khoom, xws li expanders, weighting los yog roj hmab band.

Contraindications

Contraindications rau tag nrho cov hom ntawm sit-ups yuav ua tau ib qho teeb meem nrog cov nqaj qaum, hauv caug thiab hip pob qij txha, raws li zoo raws li varicose leeg thiab lwm yam kab mob. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum tau twv yuav raug hu coj kom zoo dua ntawm kev noj kev haus ib tug kws kho mob.

Yog hais tias noj qab haus huv tej teeb meem yog tsis pom, thiab thaum lub sij hawm ib ce muaj zog yog tseem muaj tsis xis nyob rau hauv lub saum toj no qhov chaw, koj yuav tsum xyuam xim rau cov txheej txheem. Tej zaum ce yog ua incorrectly, uas yuav ua tau kom lub txim xws li cov pob txha lov, lacerations, sprains.