2 teev kev tawm dag zog rau cov ceg tawv thiab slim

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

Ntau tus neeg npau suav ntawm cov ceg zoo nkauj thiab lub pob tw zoo nkauj. Tab sis kom tau txais lawv, koj yuav tsum tawm hws nyuaj hauv lub gym. Lub neej hacker tau npaj rau koj ob qho kev ua tau zoo ntawm kev tawm dag zog txhawm rau ua haujlwm tawm cov nqaij gluteal thiab cov nqaij pob txha.

Rau cov poj niam feem ntau, quadriceps femoris muaj zog ntau dua li cov pob txha thiab cov glutes, vim lawv ua haujlwm hauv txhua qhov kev tawm dag zog uas yog ib feem ntawm lub cev qis dua. Lawv kuj tig rau thaum nce ntaiv, tawm ntawm lub rooj zaum lossis tawm hauv tsheb. Yog li ntawd, qhov sib piv ntawm lub zog ntawm cov leeg nqaij rau lub zog ntawm cov leeg quadriceps yog 2: 3.

Nyob rau hauv cov ntaub ntawv ntawm ib tug tseem ceeb rog nyob rau hauv cov kev taw qhia ntawm lub quadriceps thiab nro nyob rau hauv cov nqaij ntshiv thiab ligaments nyob rau hauv lub hamstrings, qhov kev pheej hmoo ntawm kev raug mob rau lub nraub qaum ntawm lub duav thiab lub hauv caug pob qij txha yuav nce.

Qhov teeb meem no tuaj yeem raug kho nrog kev ua haujlwm zoo, thiab ua ib qho ntxiv, tau txais cov ceg tawv thiab lub pob tw toned.

Ua li no, koj tsis tas yuav npaj 3-4 ceg workouts ib lub lim tiam, ob yuav txaus txaus. Qhov tseem ceeb yog suav nrog kev tawm dag zog uas pab ua haujlwm ntawm cov ntsiab lus tsis muaj zog.

Koj yuav tsum tshem tawm cov kev tawm dag zog ib leeg rau quadriceps. Lawv twb ua haujlwm tau zoo heev thaum lub sijhawm ua haujlwm nyuaj xws li squats thiab lunges. Koj lub hom phiaj tseem ceeb yog ua tib zoo mloog rau cov leeg gluteal thiab hamstrings.

Qhov nyuaj tshaj qhov zoo

Kev ua hauj lwm nrog lub teeb yuag yog qhov txaus ntshai heev, vim tias ntau tus ntxhais ntshai tias lawv yuav viav vias thiab saib loj heev, tab sis qhov no tsis yog li ntawd. Lub snatch xav tau ib qho zoo heev load, tsis yog 7-10 kilograms ntawm lub xub pwg nyom thaum squatting.

Txawm hais tias muaj kev ntseeg nrov txog kev sib txuas ntawm cov leeg nqaij thiab cov tsos zoo nkauj, qhov tseeb, cov leeg nqaij ua rau peb ntshiv ntau dua. Ua kom cov nqaij toned yuav siv ntau lub zog los ntawm lub cev, yog li calorie ntau ntau yuav raug hlawv.

Complex tooj 1

1. ceg curl - tsib txheej ntawm 10 reps.

2. Coj tus ceg mus rau sab uas siv lub expander - tsib teev ntawm 10 reps ib ceg.

3. Ua viav vias nrog lub hauv caug khoov nrog qhov tseem ceeb ntawm lub hauv caug thiab caj npab ncaj - tsib txheej ntawm 10 reps ib ceg. Koj tuaj yeem siv lub tshuab Smith ua qhov hnyav ntxiv.

4. Squat nyob rau hauv ib lub lunge nrog dumbbells nyob rau hauv tes - tsib teev ntawm 10 repetitions ntawm txhua ceg.

5. Hack Tshuab Squats - Tsib txheej ntawm 10 reps.

Complex tooj 2

1. Txheem Barbell Squat - Tsib txheej ntawm 3-6 reps.

2. Deadlift ntawm ib ceg - tsib txheej ntawm 10 reps.

3. Glute Bridge - Tsib txheej ntawm 10 reps.

4. Khoov lub hauv caug viav vias nrog kev txhawb nqa ntawm lub hauv caug thiab caj npab ncaj - tsib txheej ntawm 10 reps ib ceg. Koj tuaj yeem siv lub tshuab Smith ua qhov hnyav ntxiv.

5. Squats ntawm ib ceg (split squats) siv lub tshuab Smith - tsib teev ntawm 10 reps ib ceg.

6. Txheem squats yam tsis muaj qhov hnyav ntxiv ntawm qhov nrawm nrawm - tsib teev ntawm 10 reps.

Tswv yim

Txij li thaum koj yuav ua haujlwm hnyav ntawm koj ob txhais ceg ib lub lim tiam, nws yog ib lub tswv yim zoo los saib xyuas cov khoom noj kom zoo thiab cov khoom siv ntxiv xws li glutamine thiab omega-3 fatty acids. Lawv yuav pab tau thaum ntxov ntawm cov leeg.

Thaum lub sij hawm kev cob qhia nyuaj, lub ntuj tsim ntawm glutamine txo qis, raws li cov seem ntawm lub cev uas tau txais lub ntsiab load siv nws sai heev uas ib tug deficiency tshwm sim. Qhov no tuaj yeem ua rau muaj kev tiv thaiv tsis muaj zog thiab muaj kev pheej hmoo ntawm kev kis kab mob M. Parry-Billings, R. Budgett, Y. Koutedakis, E. Blomstrand, S. Brooks, C. Williams, E. A. Newsholme. … …

Glutamine yog cov amino acid ntau tshaj plaws nyob rau hauv tib neeg lub cev, uas yog metabolized nyob rau hauv yuav luag tag nrho cov ntaub so ntswg. Hauv cov kua dej extracellular, cov ntsiab lus glutamine yog li 25%, thiab hauv cov leeg pob txha ntau dua 60% ntawm tag nrho cov amino acids dawb.

Ib koob tshuaj ntxiv ntawm 20-30 gram ntawm glutamine txhua hnub raws li kev ua kis las ntxiv yuav ua kom cov leeg rov qab thiab txhawb kev tiv thaiv. Ib qho ntxiv 1,000 milligrams ntawm omega-3 fatty acids ib hnub twg yuav pab koj daws cov teebmeem ntawm kev ua haujlwm hnyav. Los ntawm zaj lus qhia tom ntej no koj yuav npaj rau cov kev cov nyom tshiab.

Tsis txhob txhawj yog tias koj tsis tuaj yeem siv tus adductor (tus kws qhia sab hauv ncej puab). Yog tias, thaum lub sij hawm squats, koj mloog zoo rau cov txheej txheem kom raug (rov qab ncaj, qhov hnyav tau hloov mus rau pob taws, lub hauv caug tsis dhau ntawm cov ntiv taw), ces cov leeg ntawm tus ncej puab yuav suav nrog hauv kev ua haujlwm.

Tsis tas li ntawd, tsis txhob hnov qab txog lub deadlift. Qhov kev tawm dag zog no tsis yog tsuas yog sab nraub qaum xwb, tab sis kuj yog cov leeg gluteal, nrog rau sab nraub qaum. Nco ntsoov ntxiv nws rau ib qho ntawm koj qhov kev tawm dag zog.