Txhawm rau txhim kho cov leeg leeg zoo nkauj heev, koj yuav tsum suav nrog nce tus menyuam nyuj nce hauv koj li phiaj xwm kev qhia. Lawv yuav muaj tseeb muab cov menyuam ntxiv ntim thiab zoo nkauj. Qhov "ua haujlwm hnyav" yuav tsum tau ua nrog cov txheej txheem raug kom tsis txhob raug mob. Sawv Ntsuj Plig Raises yog ib qho kev tawm dag zog uas tsom mus rau cov leeg leeg leeg thiab me ntsis koom nrog ib leeg. Ntawd yog, kev tawm dag zog yog txhawm rau ua haujlwm tawm "cov leeg qhuav" ntawm lub cev, uas nyuaj rau kev qhia.
Thaum ua cov menyuam nyuj nce nrog barbell, tsis muaj kev txhim kho lub cev kom pom tseeb, zoo ib yam hauv kev ua haujlwm hauv kev simulators. Yog li ntawd, ntxiv rau ntxiv dag zog rau cov leeg pob txha thiab ntxiv dag zog rau pob taws, cov kis las tseem qhia kev sib koom ntawm tag nrho lub cev.
Cov txheej txheem thiab nuances ntawm kev tawm dag zog nqa ntawm thom khwm thaum sawv nrog barbell
Cov duab qhia yuav ua li cas ua qhov no hauv qhov kev sim hauv nqe lus ntawm cov txheej txheem raug, barbell calf nce yog qhov nyuaj ua. Nws yuav tsis tuaj yeem ua kom mob siab rau tsuas yog ua haujlwm cov leeg, vim tias koj yuav tsum nyob twj ywm sib luag txhua lub sijhawm.
Nws yog qhov yooj yim tshaj plaws thiab muaj kev nyab xeeb los ua qhov kev tawm dag zog tshwj xeeb uas tsim los rau zaum zaum. Txawm li cas los xij, txhua tus simulators, txawm tias qhov tshiab tshaj plaws thiab zam tshaj plaws, tuaj yeem tsuas yog txhuam, tab sis tsis hloov pauv los ntawm txhua txoj hauv kev los ntawm cov haiv neeg barbells thiab dumbbells. Yog li ntawm no yog ntu ntawm yuav ua li cas ua qhov kev tawm dag zog nrog qhov hnyav kom raug:
- Tshem lub barbell los ntawm racks ib yam nkaus li thaum zaum zaum. Sib npaug nws hauv txoj haujlwm pib - ntawm lub xub pwg lossis hauv siab.
- Ua pa thiab, nrog kev mob siab rau koj txhais ceg qis, tsa koj lub luj taws kom siab li sai tau. Tuav txoj haujlwm no ob peb feeb los tsim qhov siab tshaj plaws hauv koj lub plab.
- Nqus pa thiab txo koj lub cev qis, kov hauv pem teb nrog koj pob taws. Tuav koj cov pa yog qhov tsim nyog kom koj nraub qaum ncaj.
- Ua qhov kev qoj ib ce maj mam yam tsis muaj jerking rau qhov xav tau ntawm cov lus rov ua dua.
Txhawm rau kom tau txais kev tawm dag zog zoo tshaj plaws, tso koj lub thom khwm ntawm qhov siab txog 5 cm (ntawm pancakes lossis board). Qhov no yuav ua rau kom muaj kev ua haujlwm ntau ntxiv thiab cov leeg ntawm cov ceg qis ncab ntau dua - qhov qis pob taws tau qis, qhov ua tau zoo dua yuav ua tiav. Txhawm rau ua kom lub nra ntau dua thiab ua kom muaj ntau yam kev tawm dag zog, ua kom lub plab hlaub tuaj yeem ua rau ntawm ob txhais ceg. Ntawm qhov qis tshaj, thaum hloov kev taw qhia ntawm kev txav mus los, nws tsis tuaj yeem ua rau lub caij nplooj ntoo hlav, tshwj xeeb tshaj yog nrog qhov hnyav loj, yog li tsis txhob "khwv tau" raug mob rau cov leeg Achilles lossis leeg leeg.
Txhawm rau faib tib lub nra ntawm tag nrho plaub lub taub hau ntawm quadriceps, ob txhais taw yuav tsum sib luag ib leeg. Yog tias xav tau, koj tuaj yeem sib txawv tig lub thom khwm thiab, yog li, thauj cov chaw sib txawv (nras) ntawm cov leeg leeg. Yog tias thom khwm tau tig mus rau ob sab, thiab pob taws tau coj los ua ke, tom qab ntawd lub hauv paus tseem ceeb yuav poob rau sab nraud ntawm cov leeg leeg, yog tias thom khwm sab hauv - sab hauv.
Txhawm rau kom ua tau zoo ntawm cov txheej txheem kom "tsis ceg", nws yog qhov tsim nyog los ua tib zoo xaiv qhov hnyav tag nrho ntawm barbell (bar thiab pancakes). Thoob plaws hauv tag nrho cov teeb, sab nraub qaum yuav tsum tau ncaj ncaj nrog me ntsis deflection nyob rau sab nraub qaum. Yog tias muaj teeb meem nraub qaum, nws raug nquahu kom tso tseg qhov kev tawm dag zog no thiab pib tso cov hlais thaum nqa cov ntiv taw hauv lub rooj zaum zaum.
Hauv kev so luv ntawm kev teeb tsa, nws yog qhov zoo los taug kev ntawm cov ntiv taw txhawm rau txhawm rau cuam tshuam rau cov leeg ntawm cov ceg qis. Yog li, "cov leeg nyuaj" yuav tsis tau so ntawm kev so thiab qhov cuam tshuam tsis tu ncua yuav txhawb lawv kom loj hlob.
Sawv ntsug calf nce pom zoo kom ua tiav ua ke nrog lub plab hlaub zaum tsa hauv qhov kev sim tom kawg ntawm txoj kev qhia dav dav. Calves tsis yog nias lossis nraub qaum, lawv tsis xav tau txheej txheej ntawm cov leeg nqaij thiab "ziab" yog li nqa tuaj yeem ua tiav tas li txhua xyoo puag ncig.
Cov vis dis aus hais txog cov txheej txheem ntawm kev ua kom lub plab hlaub nce hauv qhov tshwj xeeb sim thiab cov lus qhia:
