Killing Press Workout Los Ntawm Olympic Champion

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

Tsuas yog 6 feeb thiab koj cov leeg yuav hlawv!

Kev tawm dag zog muaj ob ntu: kev tawm dag zog rau sab qis thiab sab sauv abs. Hauv ob qho tib si, tag nrho cov leeg nqaij ntawm lub plab ua haujlwm, tsuas yog hauv thawj zaug, qhov tseem ceeb yog nyob rau sab qis ntawm nws, thiab hauv qhov thib ob, ntawm cov leeg sab sauv thiab oblique.

Exercises for the low press:

• Viav ob txhais ceg - 30 vib nas this.
• Nce ob txhais ceg - 30 vib nas this.
• txiab - 30 vib nas this.
• Sab rau sab - 30 vib nas this.
• Ob txhais ceg voj voog - 30 vib nas this.
• Npauj npaim - 30 vib nas this.

Upper Press Exercises:

• Lub bar yog zoo li qub los yog nrog viav vias / twisting ntawm lub plab - 60 vib nas this.
• Twisting lub pelvis - 30 vib nas this.
• Sab phaj, zoo li qub lossis kov hauv pem teb nrog tus ncej puab - 45 vib nas this hauv txhua qhov kev taw qhia.

Yog tias koj muaj cov leeg nqaij tsis muaj zog, txo lub sijhawm rau txhua qhov kev tawm dag zog. Piv txwv li, los ntawm 30 vib nas this mus rau 20 los yog 15. Sim tsis txhob txo koj ob txhais taw mus rau hauv pem teb nyob rau hauv lub qis xovxwm block - qhov no yuav muab ntau load.

Kev tawm dag zog abs

Hla koj ob txhais ceg

Pw koj lub nraub qaum, ncab koj ob txhais ceg, muab koj txhais tes hauv qab koj lub pob tw. Txhawm rau ua kom nyuaj rau kev tawm dag zog, ua ib qho twist - nqa koj lub xub pwg nyom tawm hauv pem teb.

Tsa koj ob txhais ceg ncaj 10-15 centimeters los ntawm hauv pem teb thiab alternated lawv nce thiab nqis nrog ib tug me me amplitude.

Nce ob txhais ceg

Tsa koj ob txhais ceg ncaj nraim los ntawm hauv pem teb thiab txo qis rov qab. Tab sis tsis txhob nteg lawv rau saum npoo: ob txhais ceg yuav tsum nyob twj ywm ntawm qhov hnyav rau tag nrho cov kev tawm dag zog.

Txiab

Hla koj ob txhais ceg rau ib leeg, tsis tsa lawv siab.

Los ntawm sab mus rau sab

Txuas koj ob txhais ceg thiab xaub lawv ntawm ib sab mus rau sab. Qhov ntau ntawm kev txav yuav tsum yog me me.

Vajvoog

Kos lub voj voog me me nrog koj txhais taw. Ua ntej ua ib lub voj voog rau ib sab, ces mus rau lwm qhov. Tsis txhob muab koj txhais taw rau hauv pem teb.

Npauj npaim

Kos lub voj voog nrog koj txhais taw nyob rau hauv ntau cov lus qhia. Cov ceg sab xis ua ib lub voj voog mus rau sab xis, sab laug mus rau sab laug, thiab tom qab ntawd rov ua dua. Nws zoo li yog koj tab tom kos duab npauj npaim saum huab cua.

Upper Press Exercise

Forearm plank

Sawv ntsug hauv ib daim phiaj ntawm koj lub hauv pliaj nrog ob txhais tes ntawm koj ob txhais tes tig rau ib leeg. Lub cev yog stretched tawm nyob rau hauv ib kab, lub pelvis yog me ntsis tsa nyob rau hauv thiaj li yuav tshem tawm deflection nyob rau hauv lub sab nraub qaum.

Txhawm rau ua kom nyuaj rau kev tawm dag zog, koj tuaj yeem ua viav vias rau pem hauv ntej me ntsis, tom qab ntawd rov qab mus rau qhov chaw pib. Thaum kawg, lub xub pwg nyom yuav tsum hla lub luj tshib.

Lwm qhov kev xaiv rau teeb meem yog pelvic txav. Twist nws thiab muab nws rov qab.

Ua lub plank rau ob feeb. Cov pib tshiab tuaj yeem pib nrog lub sijhawm tsawg - 30 txog 60 vib nas this.

Twisting lub plab mog

Nyob rau hauv txoj hauj lwm plank, nthuav lub pelvis mus rau sab xis, txo qis nws thiab kov hauv pem teb nrog koj tus ncej puab. Nce rov qab mus rau lub plank thiab ua qhov kev tawm dag zog ntawm lwm sab. Ua rau 30 vib nas this.

Sab bar

Sawv ntsug ntawm sab bar ntawm lub forearm: tig lub cev mus rau sab xis, ncua koj sab tes laug mus rau lub qab nthab. Lub cev, pelvis thiab ob txhais ceg yuav tsum nyob rau hauv tib lub dav hlau - tsis txhob muab lub pelvis rov qab. Txhawm rau ua kom nyuaj rau kev tawm dag zog, txo koj tus kheej kom txog thaum koj tus ncej puab kov hauv pem teb thiab sawv rov los.

Ua 45 vib nas this txhua txoj kev.