Isometric push-ups yog dab tsi thiab lawv siv tau li cas?

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

Tom qab saib cov yeeb yaj kiab "Edge of Tomorrow" thiab pom qhov tsis sib xws me me hauv nws, kuv txiav txim siab rov nyeem phau ntawv uas nws tau yees duab. Hauv phau ntawv, kuv kuj pom cov lus teb rau kuv lo lus nug thib ob: Emily Blunt ua dab tsi thaum lub sijhawm cob qhia? Nws hloov tawm tias nws tau ua isometric push-ups - ib hom kev thawb uas ua kom muaj zog, ntxiv dag zog rau cov leeg thiab ua rau lawv muaj zog thiab muaj zog dua.

Isometric push-ups feem ntau suav nrog hauv kev cob qhia lub zog thiab lub zog yoga, cov kev pab cuam kho mob lossis kev cob qhia tub rog tshwj xeeb, thiab kuv tus kheej ntseeg tias lawv tau hloov pauv tag nrho (nws kuj yog nyob rau hauv qeb ntawm isometric ce), uas tso dej nyab tag nrho cov kev sib raug zoo.. Nws yog lub sij hawm los kho kev ncaj ncees.;)

Dab tsi yog isometric push-ups

Yog li, kev tawm dag zog isometric yog kev cob qhia lub zog, thaum lub sijhawm ntev ntawm koj cov leeg tsis hloov, cov pob qij txha tsis txav. Koj tsuas yog khov rau hauv ib txoj haujlwm rau qee lub sijhawm. Lawv tsim endurance, tone, ntxiv dag zog rau cov leeg thiab nce lawv ntim. Isometric ce yog ib feem ntawm ntau yam kev cob qhia lub zog thiab kev cob qhia tub rog.

Peb twb tau tham txog lub bar, tam sim no cia peb tham txog isometric push-ups. Basic version rau beginners:

• Sawv ntsug hauv qhov chaw pib rau kev thawb (tseem ceeb ntawm caj npab, ob txhais ceg ua ke, xib teg me ntsis dav dua lub xub pwg nyom, lub plab rub rau hauv, tsis muaj qhov cuam tshuam hauv qab).
• Pib txo koj tus kheej raws li koj xav tau rau ib txwm thawb-up, thiab nyob ib nrab rau hauv pem teb rau ib lub vib nas this.
• Ib qho kev xaiv rau cov ntxhais yog ua thawb-ups ntawm lub hauv caug.

Thaum lub sij hawm isometric push-ups, lub hauv siab, triceps, abs, qis thiab nruab nrab rov qab yog suav nrog hauv kev ua haujlwm.

Isometric push-ups tuaj yeem sib txawv thiab nyuaj los ntawm kev hloov txoj hauj lwm ntawm caj npab, hloov tsa ceg, lossis ntxiv lwm yam kev hloov pauv yooj yim. Txhawm rau kom pom tseeb dua, Kuv tau npaj ntau cov yeeb yaj kiab rau koj nrog kev ua qauv qhia ntawm ntau txoj kev xaiv.

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Txoj hauj lwm ntawm ob txhais tes tuaj yeem txawv: koj tuaj yeem muab koj txhais tes xub pwg dav sib nrug thiab tso koj lub luj tshib raws lub cev; me ntsis dav dua lub xub pwg nyom thiab lub luj tshib rau ob sab; tsom rau ntawm xib teg, ntiv tes los yog nrig.

Koj tuaj yeem ntxiv isometric push-ups rau cov qauv. Piv txwv li, peb tau thawb-ups 10 zaug, ces peb ua lub caij nplooj ntoos hlav rau 8 suav thiab tom qab ntawd khov rau lwm 8-16 suav.

Lub sij hawm uas koj tuaj yeem sawv zoo li no yuav tsum tau nce zuj zus, ib yam li cov ntaub ntawv nrog lub plank. Piv txwv li, muaj kev xaiv nrog peb qhov kev tawm dag zog isometric (squats, push-ups thiab plank), uas koj yuav tsum tau sawv ntsug li tsib feeb, txav ntawm ib mus rau lwm qhov. Koj tuaj yeem pib los ntawm kev teeb tsa lub hom phiaj - sawv hauv isometric push-ups rau 30 vib nas this, thiab tom qab ntawd nce lub sijhawm mus rau ib feeb. Zoo, tom qab ntawd los teeb tsa koj tus kheej cov ntaub ntawv - txhua yam nyob ntawm koj lub siab ntev thiab lub zog.;)