7 hom kev rub-ups rau qhov dav thiab muaj zog rov qab

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

Lifehacker muaj xya txoj kev rub tawm uas yuav pab koj tsim koj tus phab ej rov qab.

Peb siv cov leeg nraub qaum hauv feem ntau cov kev tawm dag zog, tab sis peb yeej tsis thauj khoom txaus kom lawv loj hlob sai. Qhov no feem ntau yog vim qhov loj thiab qhov chaw ntawm lub trapezius, lats, cov leeg rhomboid thiab rov qab straighteners.

Txhawm rau ua kom pom qhov tshwm sim, koj yuav tsum mus dhau qhov kev thauj khoom yooj yim.

Kev tawm dag zog

Thaum ua kev tawm dag zog uas yuav tso koj cov leeg nraub qaum, nws yog ib qho tseem ceeb kom nco ntsoov cov hauv qab no.

1. Txhawm rau kom siab tshaj plaws, koj yuav tsum ua qhov kev tawm dag zog kom zoo: tsis muaj jerking lossis ntse jerks. Qhov no tsim ib qho kev thauj khoom zoo li qub uas cov leeg tsis siv los sib tsoo nrog, thiab ua rau lawv muaj zog thiab ntim nce.
2. Koj lub latissimus dorsi yuav luv dua tom qab txhua qhov kev tawm dag zog. Txhawm rau zam qhov no, ncab koj cov leeg nraub qaum tom qab qoj ib ce.
3. Ua tib zoo saib seb cov leeg twg tau txais kev ntxhov siab tshaj plaws. Thaum ua kev tawm dag zog rov qab, muaj kev pheej hmoo siab ntawm kev hloov pauv ntawm cov leeg ntawm caj npab, uas yuav txo qhov ua tau zoo ntawm kev ua haujlwm.

Ntau yam ntawm rub-ups

1. Pull-ups qab lub taub hau nrog dav tuav

Kev tuav dav rub-ups tuaj yeem yog qhov kev tawm dag zog yooj yim tshaj plaws hauv cov txheej txheem no. Yog li ntawd, txoj hauj lwm yuav nyuaj me ntsis.

Dav tuav rub-ups yog, nyob rau hauv txoj cai, haum rau ob qho tib si beginners thiab kev cob qhia ncaws pob. Lawv tuaj yeem ua qhov sov so zoo rau kev tawm dag zog ntau dua thiab yog lub hauv paus tseem ceeb ntawm txhua qhov kev tawm dag zog kab rov tav txhawm rau txhawm rau nce cov leeg ntawm nraub qaum.

Cov txheej txheem yog me ntsis txawv ntawm tus qauv dav tuav rub-ups. Koj tsis tas yuav hla koj ob txhais ceg ntawm no, koj lub nraub qaum yuav tsum ncaj, thiab koj rub koj tus kheej kom koj lub xub pwg nyom kov lub crossbar.

2. Pull-ups nrog qhov hnyav

Weighted pull-ups yog ib qho nyuaj me ntsis ntawm qhov kev tawm dag zog yooj yim. Qhov hnyav yuav tsum raug xaiv raws li koj tus kheej kev paub thiab kev muaj peev xwm.

Tus naj npawb ntawm kev rov ua dua kuj tseem nyob ntawm qib kev noj qab haus huv thiab kev noj qab haus huv.

3. Pull-ups nrog kev hloov ntawm tuav

Kev tuav tuaj yeem hloov nrog ob txhais tes ib zaug lossis tig.

Ua ib qho kev hloov ntawm tuav nrog ob txhais tes ib txhij tshwm sim nrog ib tug jerk. Koj zoo li thawb koj lub cev hla lub bar, hloov qhov tuav thiab nqis mus dua. Lub zog tawg, dexterity, muaj peev xwm nqus tau lawv tus kheej txav tau raug cob qhia.

Kev hloov pauv ntawm ib txhais tes tuaj yeem ua tau nrog me ntsis jerking. Lub essence ntawm qhov kev xaiv no boils mus rau lub fact tias, tuav ntawm lub sab saum toj taw tes, hloov lub tuav ntawm ib tug ob txhais tes. Maj mam, koj cov leeg yuav tau siv rau hom kev thauj khoom no, thiab koj yuav muaj peev xwm ua tau cov kev rub tawm no ntau dua.

Thaum lub sijhawm hloov qhov tuav nrog ib txhais tes, lub trapezius thiab lats ntawm lub nraub qaum tau txais cov khoom zoo li qub, uas ua rau nws muaj peev xwm ua haujlwm tau zoo li sai tau hauv lub sijhawm luv luv.

Ua li 10 repetitions thiab txav mus rau qhov kev tawm dag zog tom ntej.

4. Rub tus archer

Nyob rau hauv ib qho ntawm cov ntawv, Lifehacker twb tau qhia cov neeg nyeem rau cov archer's push-ups, tam sim no peb yuav tham txog rub-ups.

Koj txoj haujlwm yog ua kom tiav qhov siab tshaj plaws ntawm kev rov ua dua, thaum hloov pauv rub-ups rau ib sab caj npab nrog rub-ups mus rau lwm qhov. Nws yuav tsis yooj yim thaum xub thawj, tab sis koj yuav tau siv nws dhau sijhawm.

5. Kev rub tawm tsis zoo

Tib yam khoom zoo li qub, uas tau tham hauv thawj kab lus ntawm cov txheej txheem ua tiav. Tom qab koj tau rub koj tus kheej mus rau lub bar thiab kho koj lub cev nyob rau hauv txoj hauj lwm no, pib smoothly down ntawm ib sab tes.

Hlawv rov qab cov leeg yog guaranteed rau koj. Nws kuj ua hauj lwm pab raws li ib tug zoo npaj rau ib sab caj npab chin-ups.

6. Inverted rub-ups

Ib qho kev tawm dag zog uas yuav ua rau muaj txiaj ntsig zoo ntawm koj cov leeg nqaij thiab. Tsis tas li ntawd, nws ua haujlwm zoo rau latissimus dorsi.

Nco ntsoov khaws koj ob txhais ceg ncaj, yog tias nws tsis tuaj, koj tuaj yeem siv ib tus neeg pab. Txawm hais tias ib tug neeg yuav txhawb nqa koj ob txhais ceg, koj tseem yuav tau txais kev thauj khoom zoo thiab maj mam ua kom zoo ib yam tshiab ntawm rub-up.

Yog tias tuav koj ob txhais ceg ncaj tsis tawm, koj tuaj yeem khoov lawv zoo li tus txiv neej hauv daim vis dis aus no:

7. Australian rub-ups

Lawv raug pom zoo rau cov pib tshiab thiab cov neeg uas xav tau qhov zoo tshaj plaws ntawm lawv qhov kev tawm dag zog. Tso koj lub cev thaum ua Australian rub-ups yuav pab koj ua haujlwm koj cov leeg nraub qaum thiab ua ntau li ntau tau.

Yog tias koj them sai sai rau cov kev tawm dag zog no, ua kom raug thiab muab koj cov leeg kom zoo nyob rau lub sijhawm, lub nraub qaum dav thiab muaj zog yuav dhau los ua koj qhov kev txaus siab.