Ua ce rau sis tsis ncaj tuav

Nrog tus mus kom ze ntawm lub caij ntuj sov, muaj coob tus neeg xav kom muaj lawv lub cev ntsia muaj zog thiab haum. Tu siab, tsis yog txhua tus yuav them taus mus rau lub gym nyob rau hauv ib tug tsis tu ncua nyob rau hauv thiaj li yuav ua tau qhov no tshwm sim. Lwm cov chav kawm nyob rau hauv gyms ua ce rau sis tsis ncaj tuav. Xws "hlau" cov phooj ywg yog nyob rau hauv ntau yards. Nrog lawv pab koj yuav tsum tau mus yuav ib tug kev ua si daim duab. Qhov twg yuav tsum tau koj pib?

Yuav pib, koj yuav tsum txiav txim siab li cas koj xav tau, nyob ntawm no ua yog haum rau koj cov ntaub ntawv ce. Yuav kom nce nqaij ntim yuav tsum tau ua 6-8 reps ntawm txhua ce rau thaum uas tig mus tuav. Kawm nws tus kheej yuav tsum tsis txhob yuav exhausting - txaus mus koom nyob rau hauv 15 feeb ib hnub twg los yog ob tug. So ntawm hoob qhia no yog ib qho tseem ceeb tsis tsawg tshaj li lub ce nws tus kheej, ntawm lub sij hawm no muaj ib tug kev loj hlob ntawm cov nqaij fibers. Yog hais tias koj koom nyob rau hauv txhua txhua hnub, lub dag lub zog nyob rau hauv cov nqaij, ntawm chav kawm, yuav muab ntxiv, tab sis tagnrho yuav nyob twj ywm zoo unchanged.

Ce rau cov tuav cia koj siv cov nqaij ntshiv ntawm lub cev. Xaiv dab tsi suits koj, thiab pib!

warm-up

Lub complex sov-up ce yuav tsum tau ua tas ua ntej cov kev cob qhia - qhov zoo tshaj ntawm kev ua hauj lwm tau zus ho. Yog vim li cas yog hais tias cov nqaij ntshiv tsub kom ntshav txaus, uas theem tsev protein, cov pa thiab lwm yam uas yuav tsum tau los tsim kom tau nqaij fibers, tshuaj.

Thaum lub sij hawm workout koj yuav ua tau kev sib hloov forearm, tes, zaum-sawv, twists lub cev, dabtsi yog khoov, thiab lwm yam .. Koj yuav mus jogging rau kaum feeb. Tab sis tsis txhob sib zog heev nws - txuag tau koj lub zog rau lub ntsiab workout.

cov tub ntxhais ce

Thaum tib neeg tham txog lub ce nyob sis tsis ncaj tuav nyob rau hauv thawj qhov chaw meant pushups. Nyob rau hauv thiaj li yuav sai sai tsim nqaij thiab ua rau kom npag zog yuav tsum ua lawv maj mam, xav tias yuav ua li cas rau cov nqaij ntshiv ua hauj lwm. Yuav tsum nqis raws li tsawg li sai tau, tab sis tsis si ntev rau tus nqi qis taw tes - yuav raug mob. Thaum lub sab saum toj yuav raug ncua - kev pheej hmoo ntawm kev raug mob nyob rau hauv xws li ib tug teeb meem no yog me me.

Thaum koj txawj koj "thawj" thaum uas tig mus tuav, kev qoj ib ce yuav nyuab. Ib tug kev xaiv no yog siv laub-ups nrog txawv lub cev txoj hauj lwm. Thaum ua tau zoo xws txoj kev nrog ib tug inclination lub cev yog pumped pecs rau pem hauv ntej. Yog hais tias lub casing yog tus (tsis muaj qaij), viav vias caj npab thiab lub xub pwg nyom.

Nrog rau qhov no simulator, koj muaj peev xwm sai sai thiab zoo rau tso mus rau hauv xovxwm. Ua li no, ua lifting ntawm ncaj qha ob txhais taw. Cov neeg uas muaj xws li ib ce muaj zog yuav zoo li tsis yooj yim, nws yog tau pib mus nqa tawm tus sawv ntawm ob txhais ceg nyom ntawm lub hauv caug. Nco ntsoov mus saib tawm rau, thiaj li hais tias lub cev tsis "dangle" - co ntxias lis thiaj li cov hauj lwm zoo ntawm cov workout. Qhov no qoj ib ce yuav ua tau tsis tsuas yog nyob rau hauv lub sis tsis ncaj tuav, tab sis kuj nyob rau hauv cov kab rov tav bar.

Cov neeg uas tsis tu ncua ua qhov yooj yim txheej ce nyob rau kab rov tav bar thiab thaum uas tig mus tuav, koj yuav tsum paub hais tias tom qab qhov kev siv ntawm ntau le caag yuav tsum ua ncab, txwv tsis pub rau cov nqaij ntshiv yuav tsis loj hlob thiab thaj saib "luv luv".