Cov txheej txheem:
- No. 1. Classic push-ups
- No. 2. Push-ups ntawm ib ceg
- № 3. Push-ups nrog dav caj npab
- No. 4. T-push-ups
- No. 5. Pob zeb diamond push-ups
- Kev npaj kev cob qhia rau lub hli
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Tsib caug push-ups yog qhov tshwm sim tiag tiag. Lub neej hacker muab cov ncauj lus kom ntxaws txog tsib qhov kev tawm dag zog, tom qab ua tiav qhov koj yuav tuaj yeem zuam lub thawv "50 push-ups" hauv ib hlis.
Ntawm chav kawm, koj tsuas tuaj yeem ua classic push-ups, tab sis qhov no yog qhov tho txawv heev thiab tuaj yeem ua rau overtraining ntawm qee cov leeg. Txoj kev npaj tsib txoj kev yuav ua kom koj cov kev tawm dag zog sib txawv thiab pab koj nqus cov leeg sib txawv. Yog li, cia peb pib.
No. 1. Classic push-ups
- Sawv ntsug, caj npab thiab txhais ceg ncaj, xub pwg saum dab teg.
- Exhale ua ntej pib qhov kev tawm dag zog, tom qab ntawd khoov koj lub luj tshib thaum koj nqus pa, txo koj lub hauv siab mus rau hauv pem teb.
- Nres thaum koj lub xub pwg nyom nrog koj lub luj tshib.
- Nrog ib qho exhalation, ncaj koj txhais tes, rov qab mus rau qhov chaw pib.
- Thaum ua kev tawm dag zog, nruj koj abs thiab pob tw kom koj nraub qaum ncaj.
No. 2. Push-ups ntawm ib ceg
- Sawv ntsug, tsa koj txhais ceg.
- Ua push-ups, ua kom koj txhais ceg hauv qhov hnyav rau lwm qhov kev tawm dag zog.
- Yog tias nws nyuaj dhau, tso koj txhais ko taw rau ntawm koj lub hauv caug, raws li qhia hauv daim duab hauv qab no.
№ 3. Push-ups nrog dav caj npab
- Sawv ntsug, tso koj txhais tes dav dua koj lub xub pwg nyom.
- Thaum lub sij hawm thawb-ups, tsis txhob kis koj lub luj tshib mus rau sab.
- Ua push-ups, exhaling nrog dag zog.
No. 4. T-push-ups
- Sawv ntsug hauv qhov chaw dag.
- Ua ib tug push-up.
- Tsa ib txhais tes thiab nqis mus rau hauv lub qhov rooj.
- Khaws koj lub cev ncaj tsis muaj dabtsis. Ib sab caj npab yog txuas mus rau pem hauv ntej, lwm yam yog nyob rau hauv pem teb, lub xub pwg nyom saum lub dab teg.
- Rov qab mus rau qhov chaw dag thiab rov ua qhov kev tawm dag zog, mus rau hauv qhov bar ntawm sab nraud. Ob lub T-push-ups nrog kev tawm mus rau lub bar hauv ob qho tib si cov lus qhia suav ua ib qho rov ua dua.
No. 5. Pob zeb diamond push-ups
- Sawv ntsug, tso koj txhais tes ze rau ib leeg, kom tus ntiv tes xoo thiab forefingers ntawm ob txhais tes los ua ke. Lub pob zeb diamond yog tsim los ntawm cov xib teg, yog li lub npe.
- Ua kev thawb-ups, sim ua kom koj lub luj tshib ze rau koj lub cev.
- Yog tias nws nyuaj dhau, muab koj txhais tes sib nrug me ntsis ntxiv.
Kev npaj kev cob qhia rau lub hli
So txhua ob hnub. Nyob rau hnub zoo li no, koj tuaj yeem ua qoj ib ce rau lwm pawg leeg.
Yog tias koj tsis tuaj yeem ua tiav tag nrho cov ncaj-ceg push-ups, ua ntau npaum li koj ua tau thiab tom qab ntawd txhos caug kom tiav cov teeb.
| Hnub hli | Qhov kev tawm dag zog | Tag nrho tus naj npawb ntawm push-ups |
| 1 | 1 rep ntawm txhua hom kev thawb-up | 5 |
| 2 | 1 repetition ntawm txhua hom push-up, ua 2 teev | 10 |
| 3 | Kev lom zem | |
| 4 | 2 repetitions ntawm txhua hom kev thawb-up | 10 |
| 5 | 1 repetition ntawm txhua hom push-up, ua 3 teev | 15 |
| 6 | Kev lom zem | |
| 7 | 2 reps ntawm txhua lub laub-up, ua 2 teeb | 20 |
| 8 | 3 reps ntawm txhua hom kev thawb-up | 15 |
| 9 | Kev lom zem | |
| 10 | 2 reps ntawm txhua lub laub-up, ua 3 teeb | 30 |
| 11 | 4 reps ntawm txhua hom kev thawb-up | 20 |
| 12 | Kev lom zem | |
| 13 | 3 reps ntawm txhua qhov thawb-up, ua 2 teeb | 30 |
| 14 | 4 reps ntawm txhua hom kev thawb-up | 20 |
| 15 | Kev lom zem | |
| 16 | 5 reps ntawm txhua hom kev thawb-up | 25 |
| 17 | 6 reps ntawm txhua hom kev thawb-up | 30 |
| 18 | Kev lom zem | |
| 19 | 4 reps ntawm txhua lub laub-up, ua 2 teeb | 40 |
| 20 | 6 reps ntawm txhua hom kev thawb-up | 30 |
| 21 | Kev lom zem | |
| 22 | 7 reps ntawm txhua hom kev thawb-up | 35 |
| 23 | 8 reps ntawm txhua hom kev thawb-up | 40 |
| 24 | Kev lom zem | |
| 25 | 8 reps ntawm txhua hom kev thawb-up | 40 |
| 26 | 9 reps ntawm txhua hom kev thawb-up | 45 |
| 27 | Kev lom zem | |
| 28 | 9 reps ntawm txhua hom kev thawb-up | 45 |
| 29 | 5 reps ntawm txhua hom kev thawb, ua 2 teeb | 50 |
| 30 | 10 repetitions ntawm txhua hom kev thawb-up | 50 |
Sim cov phiaj xwm no, tsis txhob nco cov kev tawm dag zog thiab qhia koj cov txiaj ntsig hauv cov lus pom.
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