Koj yuav tsum tau ua ntau npaum li cas thiaj li ua kom muaj kev noj qab haus huv: cov kws tshawb fawb tau sau npe tus lej

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

Ua qhov kev tawm dag zog ib feeb - ntau zaus raws li koj ua tau. Tam sim no xyuas koj cov txiaj ntsig tawm tsam qhov zoo tagnrho.

Push-ups pab tsim triceps thiab biceps, hauv siab, lub xub pwg nyom, nraub qaum, thiab txawm tsa tus kheej. Tab sis lawv cov txiaj ntsig ntawm kev noj qab haus huv tuaj yeem ua rau muaj zog dua los ntawm kev tawm dag zog qee zaus hauv ib hnub. Tus lej yuav tsum tau tsim los ntawm cov kws tshawb fawb los ntawm Harvard.

Thaum Lub Ob Hlis 2019, Phau Ntawv Xov Xwm ntawm American Medical Association tau tshaj tawm cov txiaj ntsig ntawm kev tshawb fawb los ntawm Lub Koom Haum Nruab Nrab Push-up Exercise Capacity thiab Yav Tom Ntej Cov Kab Mob plawv Ntawm Cov Neeg Laus Ua Haujlwm, uas tau qhia meej meej: muaj pes tsawg tus ntawm kev thawb uas ua tau. magically ntxiv dag zog rau lub plawv cov leeg thiab txawm prolongs lub neej.

Tau 10 xyoo, cov kws tshaj lij tau saib xyuas kev noj qab haus huv ntawm ntau dua ib txhiab tus txiv neej - cov neeg ua haujlwm ntawm Indiana cov chaw tua hluav taws. Xws li cov neeg tuaj saib lub hom phiaj raug xaiv vim li cas: cov neeg no, tsis zoo li feem ntau, tsis tu ncua dhau cov qauv ntawm lub cev. Qhov no txhais tau tias koj tuaj yeem paub tseeb tias pes tsawg zaus lawv ua push-ups. Cov kws tshawb fawb tau txheeb cov lej no nrog cov ntaub ntawv hauv cov ntaub ntawv kho mob ntawm cov neeg tua hluav taws. Thiab lawv nrhiav tau ib yam dab tsi amazing.

Cov txiv neej uas ua 40 los yog ntau tshaj push-ups nyob rau hauv ib tug kab muaj 96% tsawg txoj kev pheej hmoo ntawm mob plawv tshaj cov neeg uas muaj peev xwm ntawm 10 los yog tsawg dua reps.

Lub peev xwm thawb tawm hauv pem teb 20-30 zaug kuj tsis yog qhov phem. Qhov kev pheej hmoo ntawm cov teeb meem plawv hauv qhov no yog txo los ntawm 75% piv rau pawg tswj hwm ua haujlwm tsawg dua 10 qhov kev tawm dag zog li no ua ke.

Ib qho tseem ceeb: tsuas yog tus naj npawb ntawm kev thawb uas ib tus neeg tuaj yeem ua tau hauv 60 vib nas this tau muab rau hauv tus account. Yog li tus "tub nkeeg" nees nkaum, ncab tawm rau ib nrab ib teev, tsis suav. Tsuas yog ib feeb, tsuas yog nyuaj!

Txawm li cas los xij, zoo li tag nrho cov kev tshawb fawb no, cov kws tshawb fawb tau ceev faj. Lawv lees tias lawv tsuas pom muaj kev sib raug zoo ntawm kev txheeb cais, tsis yog ua rau thiab muaj txiaj ntsig. Tus naj npawb ntawm kev thawb koj tuaj yeem ua tau tsuas yog qhov qhia txog qhov tshwm sim rau koj cov hlab plawv. Txawm li cas los xij, qhov no kuj yog txoj hauv kev yooj yim tshaj plaws rau kev ntsuas kev noj qab haus huv ntawm cov txiv neej.

Yog tias koj ua tsis tau zoo nrog qhov kev tawm dag zog no, ces koj yuav tsum xav txog kev noj qab haus huv lub plawv. Noj kom raug, tawm dag zog ntau dua, saib xyuas koj cov ntshav qab zib, thiab ua raws li lwm cov lus qhia uas yuav ntxiv dag zog rau koj lub cav hluav taws.

Thiab ntawm chav kawm, sim kawm yuav ua li cas ua push-ups. Nws tsis nyuaj npaum li nws suab, thiab cov txiaj ntsig ntawm qhov kev tawm dag zog no nyuaj rau overestimate.