Puas yog nws tsim nyog ua ib qho kev tawm dag zog rub lub hauv siab thiab nraub qaum

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Qhov kev txav no tau nrov heev, tab sis tam sim no txhua yam tau hloov pauv.

Yuav ua li cas lub pullover ce ua

Kev tawm dag zog lub cev yog siv los rub lub hauv siab thiab nraub qaum thiab yog qhov txuas ntxiv thiab flexion ntawm lub xub pwg nyom thaum pw tom qab.

Raws li qhov hnyav, koj tuaj yeem nqa lub barbell nrog ncaj lossis EZ - bar, dumbbell, barbell pancake, ib qho thaiv qis lossis nthuav dav.

Vim li cas kev tawm dag zog pullover tau poob qhov chaw

Xyoo 1914, KEEB KWM NTAWM LUB DUMBBELL PULLOVER tau luam tawm ntawm daim npav hauv cov hnab luam yeeb, thiab tus thawj coj ntawm Asmeskas kev cob qhia lub zog, Alan Calvert, suav tias yog Super Strength Paperback ce yog qhov zoo tshaj plaws los ua kom lub hauv siab loj.

Nyob rau hauv nruab nrab ntawm lub xyoo pua 20th, lub pullover tau siv los ntawm xws li nto moo bodybuilders xws li Randy Roach, Bob Hoffman, Joe Weider thiab Reg Park, tab sis nyob rau hauv lub 90s qhov kev tawm dag zog dheev pib xav tias tsis yog tshwj xeeb tshaj yog zoo thiab txawm txaus ntshai.

Piv txwv li, Dr. Joseph Horrigan, kws kho mob kis las ntawm University of Southern California, tau sau tsab xov xwm Complications of Pullover (1990) - Joseph Horrigan txog kev tawm dag zog yuav ua rau mob hernia thiab nraub qaum thiab lub xub pwg nyom.

Puas muaj tseeb tias kev tawm dag zog tuaj yeem ua rau raug mob?

Hauv nws tsab xov xwm, Yauxej Horrigan sib cav hais tias lub pullover tuaj yeem tsim kev puas tsuaj yog tias ua tau tsuas yog koj lub xub pwg nyom ntawm lub rooj ntev zaum thiab khoov lub cev.

Vim lub stretching thiab so ntawm cov leeg thaum lub sij hawm nqus tau pa, xws li ib tug kev ua tau zoo yuav ua rau cov kab dawb ntawm lub plab mog - ib tug strip ntawm connective ntaub so ntswg ntawm ob kab ntawm "cubes" - thiab ua rau ib tug hernia.

Yuav nrhiav tau qhov hnyav, teev thiab reps li cas

Yog tias koj tsis tau sim ib qho kev tawm dag zog, ua ntej siv lub cev hnyav thiab sim ua nrog cov khoom sib txawv: dumbbell, barbell, EZ-bar.

Yog tias qhov no tsis ua rau tsis xis nyob hauv lub xub pwg nyom, koj tuaj yeem ntxiv qhov hnyav. Tab sis ntawm no nws tseem ceeb heev kom tsis txhob overdo nws. Nqa ib qho hnyav rau 12-15 repetitions uas koj yuav hnov ntxhiab hauv cov leeg thaum kawg ntawm kev tawm dag zog. Ua 3-5 teeb.

Tsom ntsoov rau 30% ntawm koj lub cev qhov hnyav, tab sis kho cov load kom haum koj lub peev xwm thiab kev xav.

Yuav ua li cas koom ua ke ib qho kev tawm dag zog pullover rau hauv koj cov kev ua haujlwm

Yog tias koj lub hom phiaj tseem ceeb yog los tsim cov leeg nqaij, koj tuaj yeem ua ntu ntu ntu ntawm qhov kawg ntawm kev tawm dag zog rau kev siv koj lub pecs lossis lats kom tiav lawv thiab ua rau kom muaj kev loj hlob.

Yog tias koj npaj yuav txhim kho lub xub pwg nyom thiab cob qhia kev sib txuas lus neuromuscular, ua qhov kev tawm dag zog ib zaug ib lub lim tiam, ua ke nrog lwm lub cev lub cev: rub-ups, presses, thiab push-ups.