2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Cov Tub Rog Tshwj Xeeb ntawm txhua lub tebchaws yog tus qauv ntawm lub zog, kev ua siab ntev thiab ntau lub zog-willed zoo. Peb yuav xav txog ib qho kev qhia ua ke rau Asmeskas cov tub ceev xwm tshwj xeeb, rau cov neeg ua haujlwm qoj ib ce tsis yog kev so thiab kev hloov pauv ntawm kev ua ub no, tab sis kev tsim nyog tshaj lij.
Raws li txoj cai, kev cob qhia tag nrho cov tub rog tseem ceeb ntawm txhua lub tebchaws muaj plaub lub ntsiab ntawm kev tawm dag zog: kev sov so kom tiv thaiv kev raug mob, aerobic thiab anaerobic loads thiab txav mus rau kev tsim lub zog tawg, lub zog thiab kev ua siab ntev.
Cov commandos them tshwj xeeb rau kev ncab, sov so thiab txias-down. Rau lawv, khaws cov pob qij txha thiab ligaments tsuas yog ib qho tseem ceeb raws li kev txhim kho tuav lub zog, ua kom khiav ceev lossis loj hlob hauv lub zog.
Ua kom sov
- Lub cev hnyav Hyperextension - 20-30 reps.
- Squats nrog ib tug dav stance thiab kov cov ntiv taw ntawm cov khau nrog ib tug ncaj rov qab nyob rau hauv ib tug incline thaum nqa - 10 reps.
- Lub cev hnyav qeeb Lunges - 10 reps
- Push-ups los ntawm hauv pem teb - 20 reps.
- Stretching cov roj hmab band nyob rau hauv pem hauv ntej ntawm koj hauv siab theem - 20 reps.
Ua kom sov so ua ntej pib txhua qhov kev tawm dag zog.
Lub Hlis 1
Lub lis piam 1
Hnub 1
- Deadlift - 3 teeb ntawm 6 reps, mus txog 90 vib nas this so ntawm cov teeb.
- Frontal lossis hack squat - 3 teeb ntawm 8 reps, mus txog 90 vib nas this so.
- Ib Leeg Romanian Deadlift - 3 teeb ntawm 10 reps + pem teb crunches - 3 teeb ntawm 10 reps (superset).
- Lunges - 3 teev ntawm 10 reps, 30 vib nas this so + caj dab txuas ntxiv nrog cov caj npab tawm tsam - 3 teev ntawm 10 reps, 30 vib nas this so + caj dab flexion nrog cov caj npab tawm tsam - 3 teeb ntawm 10 reps, 30 vib nas this so (triset).
Hnub 2
- Zoo Barbell Xovxwm - 3 teeb ntawm 8 reps, 90 vib nas this so ntawm cov teeb.
- One-arm dumbbell xovxwm - 3 teeb ntawm 8 reps, 60 vib nas this so.
- Flat Dumbbell Xovxwm - 3 teeb ntawm 10 reps, 60 vib nas this so.
- Nias lub bar nrog nqaim tuav - 3 teev ntawm 10 reps, 30 vib nas this so + nqa ob txhais ceg rau lub cev hauv dai - 3 teeb ntawm 15 reps, 60 vib nas this so (superset).
Hnub 3
- Pull-ups - 3 teeb ntawm 8 reps, mus txog 90 vib nas this so ntawm cov teeb.
- Barbell Rows - 3 teeb ntawm 8 reps, 60 vib nas this so.
- Khoov-dhau dumbbell yug me nyuam - 3 teev ntawm 12-15 reps, mus txog 30 vib nas this so + barbell flexion - 3 teev ntawm 12-15 reps, 30 vib nas this so + torso twisting - 3 poob ntawm 25 reps, 60 vib nas this so (triset) …
Lub lis piam 2
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa raug txo los ntawm 10%.
Lub lis piam 3
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa raug txo los ntawm 15% (koj yuav tsum tau so 25% tsawg dua thaum thawj lub lim tiam ntawm kev cob qhia).
Lub lis piam 4
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa tau txo qis: tsis hais qhov kev tawm dag zog, qhov seem ntawm cov teeb tsa yog 30 vib nas this.
Lub Hlis 2
Lub lis piam 1
Hnub 1
- Barbell Shvungs - 3 teeb ntawm 10 reps, mus txog 90 vib nas this so ntawm cov teeb.
- Pem Hauv Ntej Squat - 3 teeb ntawm 10 reps, 90 vib nas this so.
- Romanian Ib Leeg Deadlift - 3 teev ntawm 8 reps, 60 vib nas this so + barbell lunges - 3 teev ntawm 10 reps, 60 vib nas this so (superset).
- Tuav lub cable ntawm tus kws qhia thaiv ntawm cov caj npab tawm nrog qhov hnyav - 3 teeb ntawm 10 reps + caj dab txuas ntxiv nrog cov caj npab tawm tsam - 3 teeb ntawm 10 reps, 30 vib nas this so + caj dab flexion nrog cov caj npab tawm tsam - 3 teeb ntawm 10 reps, 30 vib nas this so (triset)…
Hnub 2
- Tub Rog Xovxwm - 3 teeb ntawm 5 reps, mus txog 90 vib nas this so ntawm cov teeb.
- Lub rooj ntev zaum nias ntawm lub rooj ntev zaum kab rov tav nrog tuav ntawm qhov taw tes hauv qab - 3 teeb ntawm 5 reps, 90 vib nas this so.
- Positive Angle Dumbbell Xovxwm nrog Extenders - 3 teeb ntawm 8 reps, mus txog 60 vib nas this so.
- Fabkis xovxwm - 3 teev ntawm 10-12 reps, mus txog 30 vib nas this ntawm so + twisting ntawm lub cev nrog hnyav - 3 teev ntawm 12-15 reps, mus txog 60 vib nas this ntawm so (superset).
Hnub 3
- Nqaim tuav rub-ups - 3 teeb ntawm 5 reps, mus txog 90 vib nas this so ntawm cov teeb.
- Kab ntawm dumbbells mus rau txoj siv nyob rau hauv ib qho incline - 3 teev ntawm 10-12 reps, mus txog 60 vib nas this ntawm so + rub ntawm lub hauv siab block rau hauv siab - 3 teev ntawm 12-15 reps, mus txog 30 vib nas this so + khoov ntawm caj npab nrog dumbbells ntawm Scott lub rooj ntev zaum - 3 teeb ntawm 12-15 reps (triset).
- Twisting lub cev - 3 teeb ntawm 15 reps + nqa ob txhais ceg pw, tsis so (superset).
Lub lis piam 2
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa raug txo los ntawm 10%.
Lub lis piam 3
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa raug txo los ntawm 15% (koj yuav tsum tau so 25% tsawg dua thaum thawj lub lim tiam ntawm kev cob qhia).
Lub lis piam 4
Qhov kev zov me nyuam tseem zoo li qub, lub sijhawm so ntawm cov teeb tsa tau txo qis: tsis hais qhov kev tawm dag zog, qhov seem ntawm cov teeb tsa yog 30 vib nas this.
Tau kawg, ntxiv nrog rau kev cob qhia lub zog, cov tub rog tshwj xeeb tau ua tib zoo saib xyuas kev sib ntaus sib tua ntawm tes, tuav khaub ncaws thiab phom, kev taw qhia thiab kawm lwm yam txuj ci ciaj sia. Txawm li cas los xij, kev xyaum ua raws li cov kev kawm tau piav qhia, hauv ob lub hlis koj tuaj yeem txhim kho lub zog, kev ua siab ntev thiab kev mob lub cev.
Pom zoo:
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