2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Cov leeg nqaij muaj zog txo qhov kev pheej hmoo ntawm kev raug mob thiab txhim kho kev khiav haujlwm, tshwj xeeb tshaj yog nyob rau hauv qhov kev ncua deb, nyob rau hauv lub kawg stretch thaum qaug zog yog nyob rau hauv lub ncov. Lub zog koj lub cev sab saud, ntev dua koj tuaj yeem tswj tau qhov kev khiav haujlwm zoo. Yog li hnub no peb tau ceeb toom txog kev ua haujlwm yooj yim tab sis zoo heev uas yuav ua rau koj cov leeg nqaij zoo nkauj!
Cov nqaij ntshiv yog ib qho nyuaj ntawm cov leeg nqaij uas muaj lub luag haujlwm rau stabilizing lub plab mog, lub duav thiab qaum. Cov leeg ntawm cov tub ntxhais muaj xws li: oblique cov leeg ntawm lub plab, cov leeg nqaij ntawm lub plab, cov leeg nqaij ntawm lub plab, cov nqaij me thiab nruab nrab gluteus, cov leeg nqaij, cov nqaij ntshiv, cov leeg nqaij infraspinatus, cov leeg nqaij coracobrachial, thiab lwm yam.
Raws li koj tuaj yeem pom, cov leeg nqaij tseem ceeb pab peb kom peb lub cev ncaj, hloov lub zog thiab faib cov khoom txhawb nqa peb lub cev hnyav ntawm ob txhais ceg. Cov kev tawm dag zog uas Runner's World tus kws qhia Susan Paul tau muab rau koj tau paub ntev. Lawv yog cov yooj yim heev, koj tuaj yeem ua lawv txhua hnub ntawm koj tus kheej yam tsis tau mus ntsib cov kis las ncaws pob thiab tsis muaj khoom siv ntxiv. Txhawm rau pib, ua raws li ob peb txoj hauv kev. Thaum ua tus superman ce, sim nyob rau hauv txoj hauj lwm saum toj kawg nkaus rau 20-30 vib nas this.
Standard plank
Yog tias qhov no yog koj thawj zaug, sim sawv hauv nws li 30 vib nas this. Tom qab ntawd maj mam nce lub sij hawm los yog tus naj npawb ntawm cov txheej txheem los yog ua ntau txoj kev hloov kho: tsis txhob hais txog cov thom khwm, tab sis ntawm ceg tsa, alternating ceg tsa, ib txhij tsa ceg thiab sab caj npab, thiab lwm yam.
Sab bar
Superman
Xovxwm
Hauv qhov no, koj tuaj yeem xaiv qhov koj nyiam xaiv rau cov leeg nqaij hauv plab thiab ua ntau yam kev tawm dag zog. Piv txwv li, qhov no.
Sab xovxwm
Qhov ntau ntawm kev tawm dag zog yog qhov dav heev, thiab koj tuaj yeem xaiv ib qho kev xaiv uas haum rau koj qib, khoom siv lossis qhov chaw kawm.
Pom zoo:
Qhov zoo tshaj plaws yog tus yeeb ncuab ntawm qhov zoo: yuav ua li cas tso siab rau qhov zoo tshaj plaws thiab zoo siab ntawm no thiab tam sim no
Kawm paub txog kev vam meej hauv txoj kev tshiab thiab tsis txhob ntshai ntawm qhov tsis zoo. Tom qab tag nrho, cov lus hais tias qhov zoo tshaj plaws yog yeeb ncuab ntawm qhov zoo tsis tshwm sim tawm ntawm qhov chaw
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Kev sib raug zoo tau cuam tshuam peb lub neej niaj hnub ntau heev thiab yog tias rau qee qhov nws yog kev lom zem lossis qhov chaw ntawm cov ntaub ntawv, rau lwm tus nws yog kev ua haujlwm thiab ua haujlwm loj. Txawm hais tias koj tab tom taug qab koj cov thwjtim Twitter thiab saib xyuas cov neeg siv kev ua si hauv Facebook, lossis tswj kev tshaj tawm hauv lub tuam txhab, nws yuav muaj txiaj ntsig zoo rau koj los kawm txog cov cuab yeej rau automating posts, cross-posting thiab