Lub cev qoj ib ce uas ntau underestimate

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

Kev tawm dag zog lub cev yog feem ntau underestimated los ntawm cov neeg uas ua feem ntau ntawm lawv workouts nyob rau hauv gyms siv dawb luj. Peb tau xaiv tsib lub zog zoo tshaj plaws uas tau pom zoo los ntawm cov kws qhia qoj thiab cov kws qhia ua kis las ncaws pob los txhim kho lub zog, yoog raws thiab txhawb nqa ligament.

Squats ntawm ib ceg

Cov neeg paub los ntawm tsev kawm ntawv nrog rab yaj phom squats feem ntau tsis nco qab suav nrog hauv qhov kev cob qhia nrog lawv tus kheej qhov hnyav, tab sis tsis muaj dab tsi: qhov no yog qhov kev tawm dag zog zoo tshaj plaws uas tuaj yeem ua tau yam tsis muaj qhov hnyav ntxiv.

Feem ntau, thawj zaug koj yuav tsis tuaj yeem zaum ntawm ib ceg - siv lub rooj ntev zaum ua kev pov hwm. Ua ntej, zaum ntawm nws, tom qab ntawd, thaum koj tso siab rau koj lub peev xwm, zaum hauv cov txheej txheem classic: koj txhais caj npab txuas rau pem hauv ntej ntawm koj, koj sab nraub qaum thiab txhais ceg ncaj ncaj.

Gymnastic choj

Niaj hnub no, lawv tsuas yog tau txais ntawm tus choj hauv cov chav kawm yoga, txawm hais tias qhov ua tau zoo ntawm qhov kev tawm dag zog no yog qhov siab heev: thaum ua kom raug, lub zog ua kom lub zog ntawm lub nraub qaum, cov leeg pob tw, hamstrings, sab nraub qaum, cov leeg nqaij hauv plab thiab txawm tias cov leeg. lub hauv siab.

Pib txuas los ntawm txoj hauj lwm supine. Yog tias koj tsis tuaj yeem sawv ntawm thawj zaug sim, txo qhov amplitude los ntawm kev ntxiv lwm fulcrum - lub crown.

L-kab

Qhov no yog ib tug variation ntawm classic zoo li qub dai ntawm gymnastic rings, yoog rau hauv av kev cob qhia. Zaum hauv av nrog ob txhais ceg ncaj nraim, thiab tom qab ntawd sim sawv ntawm koj txhais tes, ua kom koj ob txhais ceg dai.

Yog tias qhov kev tawm tsis ua tiav thawj zaug, sim hloov qhov chaw ntawm lub ntiajteb txawj nqus los ntawm kev khoov koj lub hauv caug thiab rub koj ob txhais ceg ntawm koj lub cev. Nrog txhua qhov kev tawm dag zog tshiab, sim ua kom tiav lub kaum sab xis ntawm koj li abs thiab ob txhais ceg.

Tes tuav

Lub tes tuav ua kom tag nrho koj lub cev stabilizers ua haujlwm. Rau lub xub pwg nyom sab sauv, kev ua haujlwm zoo li qub yog qhov tsis muaj nuj nqis - qhov zoo heev ntawm cov leeg deltoid.

Thawj qhov kev sim los cob qhia lub vestibular apparatus thiab lub xub pwg girdle yuav ua rau poob, tab sis tsis txhob poob siab: sim xyaum tiv thaiv phab ntsa lossis lwm yam kev txhawb nqa.

Pull-ups

Pull-ups yog ib qho "golden" ce uas muaj nyob rau hauv yuav luag txhua qhov kev cob qhia. Los ntawm cov txheej txheem thiab kev ua tau zoo ntawm nws qhov kev ua tiav, nws tuaj yeem txiav txim siab seb tus neeg ncaws pob lub cev yog dab tsi.

Yog tias rub-ups tsis ua tiav, lawv tuaj yeem ua tau raws li Australian txoj kev: nrhiav qhov qis qis, pw hauv qab nws thiab rub lub cev mus rau nws, sim ua haujlwm tsuas yog nrog cov leeg nraub qaum nrog ncua sijhawm ntawm lub ncov. contraction.

Program

Txhua yam ntawm cov kev txav no ib tus zuj zus txhim kho qee cov leeg nqaij thiab tuaj yeem siv los ua ib qho txiaj ntsig zoo rau qhov kev cob qhia tseem ceeb. Yog tias koj nyiam cov kev ua si gymnastic, koj tuaj yeem muab lawv tso rau hauv ib qho kev pab cuam, teem ib hnub cais rau kev tua.

Rau cov neeg tshiab:

• Ib Leeg Squat - 2 teeb ntawm 10 reps (ib ceg)
• Gymnastic choj nrog rau qhov tseem ceeb ntawm lub crown - 2 teev 20 vib nas this.
• Bent Legs L-Corner - 2 teeb ntawm 20 vib nas this.
• Handstand nrog kev txhawb nqa - 2 teeb ntawm 20 vib nas this.
• Australian Pull-Ups - 2 teeb ntawm 10 reps

Rau cov neeg ncaws pob tshaj lij:

• Squats ntawm ib ceg - 3 teeb ntawm 10 reps (rau txhua ceg).
• Gymnastic Choj - 3 teeb ntawm 30 vib nas this.
• L-kab nrog cov ceg ncaj - 3 teeb ntawm 30 vib nas this.
• Handstand - 3 teev ntawm 30 vib nas this.
• Pull-ups - 3 teev ntawm 10 reps.