Yuav ua li cas ua kom lub cev zoo nkauj thiab tsis mus tawg

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

Kev tawm dag zog hauv lub cev qoj ib ce lossis lub cev muaj zog tsis yog pheej yig. Peb yuav qhia koj kom ua tiav lub cev zoo nkauj thiab noj qab haus huv yam tsis siv nyiaj.

Raws li qhov ntau thiab cov kev pabcuam zoo, cov chaw ua kis las tuaj yeem muab faib ua peb pawg: pob nyiaj siv, chav ua lag luam thiab cov neeg tseem ceeb. Tus nqi nruab nrab ntawm kev tso npe txhua xyoo hauv cov chav tsev ntawm cov nqi qis hauv cov nroog loj yog 30 txhiab rubles. Tus nqi tag rau cov chaw lag luam hauv chav kawm (ntau lub tshuab ua haujlwm, muaj lub pas dej lossis sauna) pib ntawm 40-60 txhiab rubles. Txhua xyoo phaib rau cov neeg tseem ceeb hauv cov koom haum qoj (tus kws qhia, zaws, SPA thiab lwm yam nyiaj tshwj xeeb), raws li txoj cai, raug nqi ntau dua 100 txhiab rubles.

Tsis yog txhua tus muaj peev xwm them taus xws li pov tseg. Nyob rau hauv cov ntaub ntawv no, zoo li yog tias koj tsis nyiam, tsis xav tau lossis tsis muaj sijhawm mus ntsib lub club qoj, lawv yuav pab koj ua tiav lub cev zoo nkauj.

Exercises rau ob txhais ceg

Leg workout yog lub hauv paus. Cov leeg loj tshaj plaws ntawm lub cev yog nyob ntawm ob txhais ceg. Lawv qib kev qoj ib ce cuam tshuam rau tag nrho lub cev muaj zog: cov ceg tsis muaj zog tsis tso cai rau lawv ua txhua yam kev tawm dag zog rau lwm pawg leeg. Tsis txhob hais txog qhov zoo nkauj ntawm qhov teeb meem. Ob txhais ceg yooj yim zoo nkauj.

Rau kev cob qhia hauv tsev, cov kev tawm dag zog hauv qab no tau pom zoo:

• squats;
• squats nrog rau qhov tseem ceeb ntawm phab ntsa;
• dhia squats;
• zaum-ups nyob rau hauv lub "Clock" lunge;
• lunge squats nrog ceg tsa;
• lunges;
• dhia hauv lub lunge;
• curtsy lunge;
• ce "Pistol";
• nqa cov kauj ruam;
• sawv nrog inclination;
• tsa ob txhais ceg los ntawm txoj hauj lwm "hauv caug".

Tes ua exercise

Ob txhais tes ib txwm pom. Tsis zoo li lwm yam hauv lub cev, lawv nyuaj dua los nkaum hauv qab khaub ncaws. Raws li txoj cai, cov txiv neej cob qhia lawv txhais caj npab kom zoo nkauj nyem, thiab cov poj niam - kom tshem tau cov leeg sagging.

Rau kev ua haujlwm hauv tsev, muaj hom kev tawm dag zog hauv qab no:

• ce rau triceps;
• pob zeb diamond push-ups;
• ce "Boxer";
• stabilization ce rau lub xub pwg nyom;
• lub voj voog nrog tes.

Kev tawm dag zog rau nraub qaum thiab hauv siab

Yog hais tias ib tug neeg cob qhia nws lub nraub qaum thiab hauv siab ntawm cov hnub sib txawv, nws yog tus pib. Cov neeg ncaws pob paub paub tias cov leeg antagonist yuav tsum tau tsim ua khub. Txwv tsis pub, koj tuaj yeem tau txais lub xub pwg nyom: nraub qaum yuav tsis txhawb nqa lub hauv siab.

Kev sib npaug koj tuaj yeem ua hauv tsev yam tsis muaj khoom siv:

• thawb ups;
• push-ups "Dolphin";
• Lug ncaws ce;
• xuas tes tuav;
• push-ups "Judo";
• ce "Flight in thim rov qab";
• ce "Superman";
• nqa caj npab thiab txhais ceg.

Kev tawm dag zog rau tag nrho lub cev

Cov kev tawm dag zog no yog tsim nyog rau koj yog tias koj lub hom phiaj yog los tswj koj lub cev tag nrho. Koj tuaj yeem ua lawv tsis yog nyob hauv tsev, tab sis kuj, piv txwv li, thaum so lossis mus ncig ua lag luam. Lawv tsis tas yuav muaj cov cuab yeej tshwj xeeb. Tsuas yog "pob phom" yog koj lub cev hnyav.

• ce "Inch kab ntsig";
• dhia nrog ib tug quav;
• bearish nkag;
• polymetric push-ups;
• nce ntaiv + biceps;
• qoj ib ce "Mountaineer";
• kev tawm dag zog "Strike";
• qoj ib ce "squat";
• bar;
• push-ups nyob rau hauv lub bar.

Lwm qhov kev xaiv rau kev ua haujlwm hauv tsev rau tag nrho lub cev yog kev tawm dag zog zoo li qub. Lawv kuj tau ua yam tsis muaj qhov hnyav ntxiv. Static txhim kho lub zog, qhia koj kom hnov cov leeg thiab ntxiv dag zog rau ligaments.

Kev tawm dag zog rau cov xovxwm

Kev ua haujlwm ntawm abs thiab sab yog nyuaj thiab mob siab rau. Ib tug loj tus naj npawb ntawm cov leeg yog koom nrog, uas kuj pab tswj lub cev zoo nkauj thiab ib txwm ua hauj lwm ntawm lub cev. Yog li ntawd, tsis tsuas yog cov poj niam siv zog rau lub plab zoo nkauj, tab sis kuj yog cov neeg sawv cev ntawm ib nrab ntawm tib neeg lub zog.

Hauv qab no koj yuav pom 6 "yooj yim" plab thiab sab ce uas koj tuaj yeem ua tom tsev.(Cov "yooj yim" tsis yog qhov tsis muaj txiaj ntsig hauv cov lus hais: yog tias cov leeg no tsis ua haujlwm ua ntej, txawm tias lub plab zom mov classic yuav nyuaj rau ua.)

Relaxation Poses

Lub peev xwm los so kom txaus yog ib feem tseem ceeb ntawm kev cob qhia. Cov kev tawm dag zog no tso cov nro thiab tshem tawm cov clamps ntawm sab nraub qaum. Ua kom tiav lawv tsis yog tsuas yog pab tau, tab sis kuj muaj kev lom zem.

Fitness ntaiv

Yog tias koj tsis muaj sijhawm rau kev ua haujlwm nyuaj, tom qab ntawd mus saib Fitness Ladder program. Nws qhov kev siv yuav tsum tsis pub ntau tshaj 10-15 feeb ib hnub.

Lub cev ntaiv muaj 48 kauj ruam, txhua tus sawv cev rau qee qhov kev rov ua dua ntawm tsib qhov kev tawm dag zog. Thawj 15 cov kauj ruam yog qhov kev sim qhia, cov no yog cov kev xaiv sib dua rau qib tom ntej, uas yuav siv sij hawm los ntawm 16 mus rau 48 kauj ruam.

Qhov ceev ntawm kev hla cov kauj ruam yog nyob ntawm qhov pib lub cev muaj zog. Tsis tas li ntawd, koj tuaj yeem ua kom nrawm lossis, ntawm qhov tsis sib xws, qeeb, nyob ntawm seb koj xav li cas. Tib yam mob yog tias koj yuav tsum tau ua txhua hnub (tshwj tsis yog mob). Ib kauj ruam yog txiav txim siab dhau thaum koj tuaj yeem ua tiav txhua qhov kev tawm dag zog yooj yim. Txhawm rau pib, koj tuaj yeem faib ib lub lis piam rau txhua kauj ruam.

Cov khoom lag luam tsis zoo

Feem ntau ntawm cov kev tawm dag zog saum toj no tsis xav tau cov cuab yeej tawm dag zog. Tab sis qhov zoo ntawm kev cob qhia hauv tsev kuj yog tias koj tuaj yeem siv ntau yam, feem ntau cov khoom hauv tsev ua cov khoom muag. Piv txwv li, phuam.

Los yog daim ntawv.

Gliding yog ib qho kev taw qhia kev qoj ib ce uas txhua qhov txav tau ua hauv zawv zawg caj npab lossis txhais ceg raws hauv pem teb.

Nyob rau tib lub sijhawm, yuav luag tag nrho cov leeg nqaij koom nrog hauv kev ua haujlwm, sib npaug, ceev, kev ua siab ntev txhim kho kom zoo, thiab cov kev paub thiab kev paub ua haujlwm qhib los ntawm ib sab tshiab.

Tshwj xeeb gliding discs yog muag. Tab sis lawv tuaj yeem hloov tau zoo nrog cov paib pov tseg. Daim ntawv swb zoo tshaj plaws.

Kev ua si rau niam

Lwm qhov txiaj ntsig ntawm kev ua haujlwm hauv tsev yog kev nkag tau rau txhua tus. Qhov no muaj tseeb rau cov niam hluas uas tsis muaj leej twg tso lawv tus menyuam nrog. Cov poj niam tom qab yug me nyuam xav muab lub cev kom zoo. Tab sis tsis muaj sij hawm rau kev mus ncig ua si rau lub gym, thiab, raws li txoj cai, tsis muaj nyiaj pub dawb. Yuav ua li cas? Txhawm rau tiv nrog tus menyuam hauv koj txhais tes, txhais lus thiab ua piv txwv. Tsawg kawg, qhov no yog qhov uas ib tus nyeem ntawm Lifehacker, Marina Fedotova, ua.

Kev yug me nyuam loomed ua ntej … Thiab, raws li nws zoo li rau kuv, unrestrained immersion nyob rau hauv ib tug me nyuam nrog rau cov yam ntxwv yuav tsum tau nyob rau hauv daim ntawv ntawm ib tug unwashed taub hau, ib tug stretched hnav ris tsho thiab - huag, ntshai heev! - hnyav hnyav ua ke nrog tsis muaj peev xwm tshem tau nws. Tom qab tag nrho, kuv tsis tas yuav muaj ib tug nais maum, kuv tus txiv tawm mus ua hauj lwm thaum 8 sawv ntxov thiab rov qab raws nraim 12 teev tom qab, thiab kuv niam kuv txiv nyob deb. Ntawd yog, nws tsis tuaj yeem tso tus menyuam mus rau lwm tus saib xyuas mus rau lub gym.

Kev tawm dag zog nruab nrab tau pom tias ua rau lub neej ntev. Yog tias koj mob siab rau 15 feeb hauv ib hnub rau kev tawm dag zog lub cev, ces koj tuaj yeem ntxiv yam tsawg 2.5 xyoo rau koj tus kheej lub sijhawm. Nws yog tsim nyog ib tug workout hws. Ntxiv rau, raws li koj tuaj yeem pom, koj tsis tas yuav mus ntsib cov koom haum kim thiab gyms kom haum.

Kev tawm dag zog hauv tsev muaj rau txhua tus!

Txhawm rau qhwv thiab ntxiv cov saum toj no, ntawm no yog xya qhov zoo tshaj plaws YouTube channel rau kev xyaum hauv tsev.