Sov-up muaj xiv nyob rau hauv gym chav kawm ntawv. Thiab yuav ua li cas nws muaj feem xyuam rau lub cev.

Lub cev kev kawm muaj kev pab los ntawm cov tib neeg lub cev. Tab sis muaj coob tus neeg, tshwj xeeb tshaj yog nyob rau hauv cov neeg laus, tsis them nws txaus mloog. Los yog yuav tsum tau ntau leej, nws yog tsis koom nyob rau hauv lub cev kab lis kev cai. Rau cov me nyuam nws tseem ceeb heev los mus koom nyob rau hauv lub cev qoj ib ce, los tsim lawv lub zog thiab ua kom noj qab haus huv. Tib txoj kev uas lawv loj hlob li noj qab nyob zoo thiab muaj zog.

Lub tsev kawm ntawv yeej ib txwm muaj nyob rau ib tug sov so-up ua ntej gym chav kawm ntawv. Qhov no yog qhov tseem ceeb tshaj plaws rau theem nyob rau hauv cov kev npaj ntawm lub cev mus rau kev nyuaj siab, txawm lub lightest. Tab sis ua ntej kawm ntawv kab yog tsim nyog los npaj lub load. Sov li yuav pab mus tsa lub general suab nrov ntawm lub cev, them nws nrog lub zog, qhib rau cov nqaij ntshiv nyob rau hauv pem hauv ntej ntawm ib tug hnyav load, txhim kho cov ntshav ncig.

Yog tsis muaj kev npaj (sov-up), koj cov leeg yuav muaj ntau nyuaj rau noj ce. Thiab qhov no yuav ua tau kom undesirable txim. Nws yog ib tug pov thawj tseeb.

Hauv qab no workout nyob rau hauv gym class (ce) yuav muab suav hais tias.

Ce rau lub caj dab

Caj dab - lub ib feem ntawm lub cev, uas yog tus kawg raug mus rau lub load. Thiab nws yuav tsum tau kneaded. Rau ib txhia yog vim li cas, muaj coob tus neeg tsis nco qab ua nws. Nyob rau hauv tej yam yooj yim cov ntsiab lus, tus me nyuam tsis to taub qhov tseem ceeb ntawm sov-up ntawm lub caj dab.

Muaj yog tsis yog ib tug ntau ntawm ce rau qhov no yog ib feem ntawm lub cev mus nqa tawm zoo-kawm nqaij. Qhov no tilts lub taub hau, nws puv mus rau sab, thiab nce thiab nqis, thiab rov qab tawm, lub taub hau tig clockwise thiab counterclockwise. Nyob rau hauv lub caij nyoog kawg no rooj plaub no nws yog ib qho tseem ceeb ua lub qeeb taw ntawm lub taub hau kom nws los ntawm spinning. Yog hais tias qhov no tshwm sim, koj yuav tsum sawv ntsug thiab so kom txaus ib tug me ntsis.

ib tug loj tus naj npawb ntawm ib ce muaj zog repetitions yog tsis tsim nyog rau lub caj dab. Txaus los ua txhua ce 10 lub sij hawm. Nws yog ib qho tseem ceeb los mus xav tias zoo li cov huab cua sov mus rau lub caj dab, thiab nws yuav tsum tau them zoo mloog mus rau cov workout.

Ib tug interesting workout thaum qhia zaj lus qhia ntawm lub cev kab lis kev cai ntawm lub caj dab thiab lwm qhov chaw ntawm lub cev muaj ib tug zoo nqi rau tag nrho cov hnub.

Ce rau caj npab thiab lub hauv siab

Ob txhais tes - ib feem ntawm lub cev uas cov neeg siv feem ntau. Kev saib xyuas yuav tsum tsis zuaj lawv tshwj tsis yog tias koj tsis tau ua ib tug zoo rau lub cev ua hauj lwm rau lub ob txhais tes, piv txwv li, thawb-ups los yog rub-ups. Nyob rau hauv cov ntaub ntawv no, ua tib zoo zuaj cov nqaij ntshiv ntawm lub caj npab thiab lub hauv siab. Lawv yuav pab npaj rau lub zog loads. Thiab yog hais tias koj ua thawb-ups nyob rau hauv ob peb ua sawv, nws yuav pab tau kom sov li txhua txhua lub sij hawm tom qab tom ntej feem ntawm laub-ups.

Sov-up rau lub ob txhais tes tsis yog yooj yim: tus li ib txwm waving tes nyob rau hauv tes, mus txog, sib ntswg ob txhais tes clockwise thiab counterclockwise. Peb xav kom koj ua ib tug ob peb yam yooj yim push-ups. Rub-ups ua li cas thaum lub sov-up yuav tsum tsis txhob yuav.

Hauv siab nqaij txuam nrog txhais tes leeg. Thiab thaum twg koj zuaj ob txhais tes, koj zuaj thiab lub hauv siab nqaij. Txhua yam nyob rau hauv lub cev yog interconnected, nws yog tsim nyog los nco ntsoov qhov no ib txwm thaum koj ua workout.

Ce rau cov rov qab

Txhua tus neeg yog paub hais tias yuav ua li cas ib qho tseem ceeb nws yog los saib xyuas ntawm rov qab noj qab haus huv. Tab sis tsis yog txhua tus ua li ntawd.

Twb tau nyob rau lub tsev kawm ntawv nrog cov elementary cov qib kawm, tshwj xeeb mloog yuav tsum tau them mus rau lub strengthening ntawm cov rov qab rau hauv thiaj li yuav loj hlob noj qab nyob zoo. Thiab yog thawj zaug uas yuav ua li cas yog workout nyob rau hauv gym chav kawm ntawv. Ce yuav tsum tau xaiv thiaj li mus tusyees faib lub load rau tag nrho cov ntawm cov rov qab, tshwj xeeb tshaj yog nyob rau hauv lub txha nqaj qaum, uas yog lub "ntsiab center" tus rog ntawm tib neeg lub cev. Yog hais tias tus me nyuam pib los ntawm thaum yau mus saib xyuas ntawm nws noj qab haus huv, nws yuav tsum lossi qhia cov nqaj qaum thiab rov qab nqaij.

Kev mloog yuav tsum tau muab rau txo rov qab - raws li cov weakest point ntawm tus rov qab. Qhov ntau feem ntau tus me nyuam twg thiaj li raug siv los ncab rau sab tom qab, tus muaj mob nws yuav tsum tau rov qab. Ib tug noj qab nyob zoo rov qab - nws yog ib tug zoo siab thiab ib tug ntau ntawm kev loj hlob.

Abdominal ce

Plab nyob rau hauv peb lub sij hawm tsis tau tsuas yog rau cov neeg laus, tab sis cov me nyuam tsis them sai sai. Cov nqaij mob plab yog zoo txuas nrog lub rov qab nqaij. Lub tsev kawm ntawv yog lossi nqa tawm workout nyob rau hauv gym chav kawm ntawv. Ce (Qib 3 ua lawv los yog 11 feeb - tsis) cia ntxiv dag zog rau cov nqaij mob plab.

Ce rau cov nqaij ntshiv ntawm lub plab mog yog pab tau thaum muaj hnub nyoog. Lawv tsis pub tshaj roj tso rau lub duav, yuav ntxiv zog rau cov rov qab, thiab ua rau ib tug noj qab nyob zoo tus txha nqaj. Thiab, yog hais tias tus me nyuam yog ib tug junior tsev kawm ntawv yuav ua qhov no zoo ntawm ib ce muaj zog tsis tu ncua, ces nws yuav loj hlob zoo thiab muaj zog txiv neej uas tseem ceeb hauv nws lub neej. Tu siab, hnub no lub tub hluas ntxhais hluas tsis hwm lawv cov kev kho mob, cov ntau cov hluas haus thiab haus luam yeeb, tsis muaj ab tsi rau kev ua si nawv thiab kawm siv lub cev.

Cov feem ntau yooj yim ce uas tsim thiab rov qab nqaij: lub qhov chaw siab tshaj cia rau hauv lub sab, rov qab thiab txhais ceg flexion kev sib hloov nyob rau hauv lub supine txoj hauj lwm.

Qhov zoo tshaj plaws kev xaiv yuav txoj, nyob rau hauv uas muaj ib co ce rau tus rov qab thiab lub plab mog ua tsis tau cuam tshuam.

Ce rau cov taw

ntxiv dag zog rau ob txhais ceg yuav tsum nco ntsoov them tshwj xeeb mloog mus rau ntawm tej lub hnub nyoog. Txawm lub cev underdeveloped tib neeg ob txhais ceg loaded ntau tshaj lwm qhov chaw ntawm lub cev. Qhov kev cob qhia pub rau lawv los ua muaj zog thiab sturdier.

Raws li nyob rau hauv tsev kawm ntawv, kawm ntawv qib siab thiab tsev kawm ntawv ua workout nyob rau hauv gym chav kawm ntawv. Ce rau cov tub ntxhais kawm xaiv nyob rau hauv xws li ib tug txoj kev uas lub siab tshaj plaws load rau cov nqaij ntshiv ntawm ob txhais ceg, uas nyob rau hauv lub neej yav tom ntej yuav ua kom lawv tseem muaj muaj zog. Tsuas yog tus thawj Council los tuav ib qho yooj yim mus dhia. Nws yuav ua tau ib tug zoo workout rau ob txhais ceg. Qhov no yog muaj tseeb, thaum yuav khiav deb deb los yog cov menyuam kawm ntawv yuav ua si basketball, football thiab thiaj li nyob. N.

qhov kev cob qhia

Ib tug neeg uas yog lossi koom nyob rau hauv cov kev ua si ua ntej kev cob qhia no yog los npaj lub cev rau ntxiv load. Koj yuav nco ntsoov dab tsi tshwm sim workout nyob rau hauv gym chav kawm ntawv, uas ce xaiv nyob rau hauv view ntawm lub ntxiv ce.

Tab sis tom tsev kawm ntawv lub load ib leeg, thiab nyob rau hauv kev kawm - lwm yam, ntau dua, thiab nyob rau hauv cov ntaub ntawv no nws yog tsim nyog los ua kev cai ib tug ntau yam workout tshaj nyob rau hauv gym chav kawm ntawv.

Cob phum nqaij workout tsis tau tsuas yog npaj lub cev kom muaj zog loads, tab sis kuj activates ntshav, pab txoj kev metabolism, seb puas tsimnyog tau lub suab nrov, pab txoj kev mus ob peb vas. Nco ntsoov yuav ua li cas lub workout nyob rau hauv gym chav kawm ntawv, rau cov uas lub ce yog tsis nyuab, tab sis zoo.

Yuav ua li cas tiv thaiv tus me nyuam los yog tus menyuam kawm ntawv flexes nqaij nyob hauv tsev? tsev workouts kom zoo dua nyob rau hauv hais tias nws tsis siv sij hawm ntau lub sij hawm, tsis yuav tsum tau loj zog inputs, nws yuav ua tau txhua sij hawm, nyob qhov twg, tej nqi ntawm lub sij hawm. Thiab qhov tseem ceeb tshaj yog hais tias lub workout yog pab tsis tau tsuas yog rau cov kev kho mob ntawm txhua tus neeg, tab sis kuj nyob rau hauv nws lub xeev kev kho mob niaj hnub no thiab yeej ib txwm tus tseem ceeb tshaj plaws nyob rau hauv tib neeg lub neej.