KEV KAWM: 7 Qhov Kev Ua Si Zoo Tshaj Plaws Ua Tau Zoo Tshaj Plaws

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

Txhawm rau kom khiav nrawm dua, koj yuav tsum tsis yog tsuas yog jogging nkaus xwb, tab sis lwm yam kev tawm dag zog uas txhim kho lub cev tag nrho, tsis yog ob txhais ceg: yoga, kev siv lub sijhawm sib zog siab (HIIT), thiab, ntawm chav kawm, lub zog.

Cov neeg khiav dej num feem ntau tsis nyiam kev cob qhia lub zog thiab nyiam ua yam tsis muaj nws ntev li ntev tau, tab sis thaum nws los txog rau cov hom phiaj loj dua, koj yuav tsum rub koj tus kheej ua ke thiab suav nrog yoga thiab kev cob qhia lub zog hauv koj txoj haujlwm. Yoga ua rau peb lub cev hloov tau yooj yim, ligaments - muaj zog thiab nyob rau tib lub sijhawm elastic. Kev cob qhia muaj zog ntxiv ntxiv dag zog rau cov leeg thiab muab peb lub zog ntxiv. Feem ntau, yog tias koj txhim kho tiag tiag, tom qab ntawd txhim kho kev sib haum xeeb, uas txhais tau hais tias ntau qhov kev nthuav tawm yuav tsum tau ntxiv rau jogging! Yam tsawg kawg kuv tsis paub txog ib tus neeg khiav dej num uas tau mus txog ib theem thiab nres nkaus xwb ntawm ib qho kev khiav. Yog li ntawd, hnub no peb yuav tsom mus rau kev cob qhia lub zog rau cov neeg khiav dej num. Txhawm rau pib - xya qhov kev tawm dag zog yooj yim thiab muaj zog heev.

Yog li, kev cob qhia lub zog ua kom peb cov leeg muaj zog, pab peb ua kom muaj zog thiab nrawm dua, thiab tseem muaj kev pov hwm ntxiv rau kev raug mob, vim tias pob qij txha muaj zog ntau dua li ib qho uas tsis muaj zog nrog kev tawm dag zog ntxiv.

Ntawm qhov tod tes, ua tus khiav, koj yuav tsum ntxiv dag zog rau cov leeg uas koj siv tshaj plaws: lub quadriceps, hamstrings, thiab calf nqaij. Ntawm qhov tod tes, koj yuav tsum tswj hwm qhov sib npaug thiab kho qhov tsis sib xws hauv lub cev, uas tuaj yeem ua rau muaj kev ntxhov siab ntau dhau rau tib leeg cov leeg thiab tsis quav ntsej lwm tus, yog li nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas qhov xwm txheej ntawm koj lub cev thiab lub cev.. Cov kev tawm dag zog no yuav tsum tau ua raws li kev ua haujlwm hnyav, yog li nws yog qhov zoo tshaj los npaj koj cov kev tawm dag zog nrog hnub ntxiv dag zog.

Ua ntej pib qhov kev tawm dag zog hauv qab no, xyuas kom koj muaj lub hauv paus zoo, uas yog, txaus lub zog thiab kev txawj ntse. Yog tias koj tsis ntseeg koj lub peev xwm, nws yog qhov zoo dua los sab laj nrog tus kws qhia thiab ua lawv raws li kev saib xyuas ntawm tus kws tshaj lij. Tau kawg, yog tias koj xav ua tiav cov txiaj ntsig siab tiag tiag, ua haujlwm nrog tus kws qhia yam tsawg kawg yog thawj zaug lossis thaum lub sijhawm npaj rau kev sib tw tshwj xeeb nrog cov hom phiaj tshwj xeeb yog qhov yuav tsum tau ua.

1. Plank

Kuv xav tias txhua tus paub tias bar yog dab tsi, tab sis tsuas yog nyob rau hauv rooj plaub, peb yuav rov ua dua. Lub plank yog ib qho kev tawm dag zog isometric thiab yog qhov zoo rau kev ntxiv dag zog rau cov leeg nqaij thiab lub xub pwg nyom. Nws tuaj yeem sib txawv, thiab nyob ntawm nws ntau yam, muaj qhov tseem ceeb dua rau qee cov leeg. Piv txwv li, nyob rau hauv lub sab bar, ib tug loj load yog muab tso rau ntawm oblique plab mog cov leeg.

Cov leeg ntawm cov tub ntxhais muaj xws li oblique cov leeg ntawm lub plab, cov leeg nqaij transverse plab, cov leeg nqaij ntawm lub plab, cov nqaij me thiab nruab nrab gluteus, cov adductors, cov leeg ntawm sab nraub qaum, cov leeg infraspinatus, cov leeg coracohumeral, thiab lwm tus.

2. "Lavxias teb sab twist" (lub cev tig)

Kev tawm dag zog Lavxias Twist suav nrog ntau cov leeg nqaij, suav nrog abs, obliques, sab nraub qaum, thiab hamstrings.

3. Squats nyob rau hauv ib lub lunge nrog tsa caj npab

Qhov kev tawm dag zog no tsom rau quads, hamstrings, glutes, lub xub pwg nyom, thiab core. Koj tuaj yeem ua lawv nrog qhov hnyav yog tias koj xav ntxiv kev ntxhov siab.

Thaum lub sij hawm ib ce, xyuas kom meej tias qhov hnyav yog ncaj qha rau ntawm koj lub taub hau, thiab lub kaum sab xis ntawm lub hauv caug ntawm txhais ceg, uas yog nqa mus rau pem hauv ntej, yog 90 degrees.

4. Cua squats

Squats yuav tsum yog qhov yuav tsum tau rau tus khiav. Thiab cov squats no yog qee qhov ua tau yooj yim tshaj plaws thiab qee qhov ua tau zoo tshaj plaws. Thaum lawv siv, cov leeg pob tw, quadriceps cov leeg ntawm tus ncej puab, lub duav flexors, pob tw thiab cov leeg nqaij tseem ceeb suav nrog hauv kev ua haujlwm.

Thaum lub sij hawm squats, xyuas kom meej tias qhov kawg hauv qab taw tes ntawm tus ncej puab yog sib npaug rau hauv pem teb, thiab thaum lub sij hawm nqa, qhov tseem ceeb tsis yog ntawm cov ntiv taw, tab sis ntawm pob taws. Cia li xav tias koj zaum saum lub rooj zaum me me. Yog tias qhov hnyav tau hloov mus rau cov thom khwm, koj tuaj yeem tso cov dumbbell pancakes me me hauv qab cov thom khwm.

5. Deadlift ntawm ib ceg

Lub one-legged deadlift yog ib qho kev tawm dag zog zoo tshaj plaws rau kev ntxiv dag zog rau cov leeg hauv koj tus ncej puab thiab glutes, nrog rau kev pab tsim kom muaj kev sib npaug thiab txhim kho koj txoj kev ruaj ntseg. Txhawm rau pib, koj tuaj yeem ua qhov no yam tsis muaj qhov hnyav.

6. "Pib"

Kuv xav tias txhua leej txhua tus nco qab cov kev xeem hauv tsev kawm ntawv, thiab cov squats no, uas ib txwm yog ib feem ntawm cov ntawv kawm hauv tsev kawm ntawv, thiab. Yog tias ua tau zoo, dyspepsia yuav muaj zog heev ntawm tus cwj pwm uas nws yuav mob heev rau taug kev.;)

7. Nqa dumbbells nrog kev sib hloov

Qhov kev tawm dag zog no ua haujlwm ntxiv dag zog rau cov leeg hauv koj lub cev sab sauv - koj lub hauv paus thiab lub xub pwg nyom.

Raws li koj tuaj yeem pom, tag nrho cov kev tawm dag zog no yog txhawm rau txhim kho lub zog ntawm ob txhais ceg thiab lub cev sab saud. Tsis muaj dab tsi tshwj xeeb rau lawv, tab sis yog tias koj tsis ntseeg koj lub peev xwm, ces nws yog qhov zoo dua los ua lawv nyob rau hauv kev saib xyuas ntawm tus kws qhia lossis hais kom nws hloov lawv me ntsis (muaj peev xwm muaj ob peb qhov kev hloov pauv ntawm lub ntsiab lus.) txhawm rau kom lawv ua tau raws li koj xav tau thiab thaum kawg coj mus rau qhov xav tau.

Txaus siab rau koj qhov kev cob qhia.;)