Txhawm rau tiv thaiv qhov ua rau raug mob thaum kawm, koj yuav tsum ua kom sov zoo. Hnub no peb yuav tsom mus rau kev ncab ce. Cov ntsiab lus ntawm tsab xov xwm:
- Ua kom sov ua ntej kev cob qhia
- Ua kom sov sov
- Ncab
Ua kom sov ua ntej kev cob qhia
Lub hom phiaj tseem ceeb ntawm kev ua kom sov sov yog npaj cov leeg kom hnyav. Yog tias cov leeg "txias", lawv tuaj yeem raug mob yooj yim, thiab koj yuav tsis tuaj yeem "muab koj qhov zoo tshaj plaws." Thaum ua kom sov so, qhov kub nce hauv cov leeg nqaij, thiab cov ntshav ntws nce ntxiv - qhov no yog lub cev npaj rau kev ntxhov siab yav tom ntej. Thaum cov pob qij txha thiab cov leeg ua kom sov zoo, lawv hloov pauv tau ntau dua thiab tsis muaj kev pheej hmoo ntawm kev raug mob.
Feem ntau, kev ua kom sov sov feem ntau yog hu ua ntau qhov rov ua dua ntawm kev siv qis, tab sis ntawm qhov nrawm. Nws yog hom haujlwm no uas tuaj yeem npaj cov leeg zoo. Muaj ob hom kev sov so hauv kev tsim lub cev:
- General - ua thaum pib ntawm kev cob qhia.
- Tshwj xeeb - ua ua ntej qhov kev tawm dag zog tseem ceeb thiab suav nrog ntau qhov rov ua dua nrog lub cev hnyav.
Ua kom sov sov
Ua ntej pib kawm, koj yuav tsum faib sijhawm li kaum feeb rau kev ua kom sov sov. Koj tuaj yeem khiav ntawm lub treadmill lossis siv tsheb kauj vab qoj ib ce. Koj tuaj yeem xaus lub voj voog sov sov nrog kev ua kom ncab. Txawm li cas los xij, lawv yuav tsum tsis txhob mob hnyav. Nws yuav tsum tau hais tam sim ntawd qhov ua kom sov sov zoo dua, nws yuav yooj yim dua los ua kom ncab ib ce.
Thaum cov txheej txheem tseem ceeb tau ua nrog kev ncua, nws muaj txiaj ntsig zoo los ua kom cov feeb so so nrog "ncab" - qhov no yuav ua rau kev tawm dag zog zoo dua. Ntxiv mus, qhov no tsis yog cov lus tsis muaj tseeb, tab sis qhov kev sim tau tsim los ntawm qhov tseeb. Ncab kuj hloov cov duab ntawm cov leeg, uas ua rau muaj keeb kwm yav dhau los ntawm lub cev.
Ncab
Feem ntau cov cev nqaij daim tawv siv txoj hauv kev taw tes ruaj khov. Nws suav nrog tuav txoj haujlwm ncab rau 30 vib nas this.
Kev ncab yuav tsum ua kom maj mam, ib qib zuj zus mus txog qhov txwv qhov muaj nuj nqis. Koj tsis tuaj yeem txav nrawm heev. Txoj kev no yog qhov zoo rau kev sau qhov khoob ntawm cov teeb tsa tseem ceeb. Txoj kev ncab nws tus kheej yog nkag siab, thiab tsis muaj ib qho ntsiab lus piav qhia nws. Nws yog qhov zoo dua los xaiv qhov kev tawm dag zog koj tus kheej, vim tias lawv yog tus kheej rau txhua tus neeg ncaws pob. Nws yog ib qho tseem ceeb kom nco ntsoov tias thaum koj rub lossis nqa qhov hnyav, cov leeg sib cog lus. Qhov sib txawv theem yuav yog qhov ncab. Piv txwv li, rau cov leeg pectoral, koj tuaj yeem tuav lub khib nrog ib txhais tes thiab sim ua kom sib kis ntawm dumbbells thaum pw.
Video hais txog yuav ua kom sov sov ua ntej kev cob qhia:
