Kev tawm dag zog rov qab yog qhov nyuaj thiab qaug zog, txij li cov leeg nqaij ntawm no loj hlob ntawm qhov qeeb qeeb. Qhov teeb meem yog dab tsi thiab kuv yuav kho nws li cas? Dab tsi yog qhov cuam tshuam kev loj hlob? Qhov teeb meem tseem ceeb ntawm no yuav yog qhov tsis raug mus rau kev cob qhia thiab kev tawm dag zog. Qhov tsis ua yuam kev yog txoj hauv kev kom ua tiav. Txhua qhov kev tawm dag zog xav tau ntau yam ntawm cov lus tsa suab. Nws yog ib qho tseem ceeb kom ua kom ncab thiab cog cov leeg nraub qaum. Txhua qhov kev tawm dag zog yuav tsum tau ua tsis nrawm, tab sis zoo dua.
Cov leeg nraub qaum loj
- Trapezoidal thiab dav.
- Rhomboid thiab nqa scapula.
- Cov leeg nqaij hniav qis.
Tag nrho cov leeg no yog lub luag haujlwm rau kev tsim cov tub ntxhais ncaws pob - hais txog thaj chaw tom qab.
Qhov ua yuam kev feem ntau tau txais cov leeg nqaij rov qab
- Cov leeg nraub qaum tsis muaj zog thiab sib zog. Ua ntej pib qhov kev tawm dag zog, nws yog qhov yuav tsum tau ntxiv dag zog rau cov leeg corset. Rau qhov no, kev tawm dag zog tshwj xeeb tau ua tiav - hyperextension. Tab sis nws tsuas tuaj yeem ua tiav thaum cov leeg tau ntxiv dag zog, txwv tsis pub koj yuav raug mob thaum raug mob. Tom qab tso cov leeg, koj tuaj yeem pib rub tawm. Nws yog ib qho tseem ceeb heev uas yuav tsum ua txhua yam ntawm no. Sab nraub qaum yuav tsum ncaj, txwv tsis pub cov leeg yuav tsis ua haujlwm hauv qhov xav tau. Qhov no tuaj yeem ua rau raug mob.
- Luv luv ntawm cov lus tsa suab. Cov neeg ncaws pob yuav tsum nco ntsoov tias yuav tsum muaj ntau yam kev tawm dag zog txhua lub sijhawm rau txhua qhov kev tawm dag zog. Nws yog ib qho tseem ceeb kom ua tiav kev ncab. Tsuas yog ua li no yuav ua rau cov leeg nqaij ntawm cov leeg nraub qaum pib loj tuaj.
- Ua lub deadlift li koj thawj zaug rov ua haujlwm. Qhov kev tawm dag zog no siv sijhawm ntau zog. Nws siv sijhawm tag nrho cov kev tawm dag zog lub cev, tom qab kev qhia rov qab ntxiv tsuas yog qhov tsis muaj tseeb. Yog li ntawd, qhov kev tawm dag zog no tuaj yeem ua tiav tsuas yog tom qab qhov tseem ceeb, thaum kawg ntawm kev sib tham ntxiv kev tuag, tab sis tsis yog thaum pib.
- Tshem tawm qhov rub tawm. Qhov no tsis tuaj yeem ua tiav. Qhov tseeb, nws yog qhov kev tawm dag zog uas ua tau zoo tshaj plaws rau kev tsim cov leeg nqaij rov qab.
- Dab tsi cuam tshuam nrog kev loj hlob ntawm cov leeg nqaij hauv nraub qaum? Cov txheej txheem txuas saum toj kawg nkaus tsis raug. Cov neeg ncaws pob feem ntau ua qhov kev tawm dag zog kom ze rau ntawm lub caj dab, thiab txoj hauv kev raug los ua qhov no yog rub tus kov kom ze rau hauv siab.
- Nws yog ib qho tsim nyog yuav tau siv txoj siv hnyav kom hnyav rau kev tawm dag zog. Txwv tsis pub, koj yuav raug mob. Tom qab qhov kev tawm dag zog tiav, koj tuaj yeem tshem nws lossis tshem nws tag nrho. Txoj hauv kev no koj yuav zam dhau overvoltage.
- Shrugs - viav vias trapeze. Nws yog qhov tsim nyog los ua haujlwm nce thiab nqis, tsis muaj kev txav mus los nrog lub xub pwg nyom. ua txhua yam kom zoo, tsis muaj jerking. Rub nrog lub trapezoid.
- Thaum ua kab barbell, koj sab nraub qaum yuav tsum tsis txhob sib dhos rau hauv pem teb. Yog li, koj hla dhau sab nraub qaum. Nws yog qhov zoo tshaj plaws kom koj lub nraub qaum ntawm lub kaum sab xis 70-degree rau hauv pem teb.
- Nws yog qhov yuav tsum tau ua kom raug qhov tseem ceeb ntawm ib lossis lwm qhov chaw ntawm nraub qaum. Txhawm rau ua haujlwm tawm thaj tsam ntawm lub xub pwg hniav, koj yuav tsum rub lub bar rau hauv siab nrog tuav dav. Txhawm rau thauj cov lats qis, rub lub bar ntawm lub plab nrog tuav nruab nrab. Thaum mus txog qhov siab tshaj, cog lus latissimus dorsi cov leeg nrog rau kev siv zog ntxiv.
Feem ntau, cov neeg tsim lub cev ua qhov yuam kev tsis tuaj yeem rub nrog lub biceps. Lawv yuav tsum raug cais tawm ntawm kev ua haujlwm tag nrho. Koj yuav tsum nkag siab tias koj yuav tsum rub ib leeg ntawm cov leeg nraub qaum.
Yuav Ua Li Cas Rov Qab Nqaij?
Tam sim no koj tau kawm paub dab tsi cuam tshuam nrog kev loj hlob ntawm cov leeg nqaij hauv nraub qaum, nws yog lub sijhawm kom tau paub nrog cov cai tsim tsev loj. Txoj cai tseem ceeb yog qhov hnyav, nws yuav tsum raug xaiv raws li txoj hauv kev uas nws ua haujlwm tsis ntau tshaj li tsib txog rau xya zaus. Thaum tus neeg ncaws pob ua ib ce los tsim cov leeg nqaij rov qab, caj npab thiab txhais ceg tau koom nrog. Txhawm rau tsim kev nplij siab, koj yuav tsum xaiv qhov hnyav uas tsis txaus ntseeg - qhov no koj tuaj yeem ua tau los ntawm 12 txog 20 rov ua dua hauv ib txheej.
Tseem muaj cov ntsiab lus tseem ceeb tham txog. Yog li, ua kom muaj zog ntawm ntau hom, ua ntej qoj ib ce nrog qhov hnyav, koj yuav tsum sov kom zoo. Tib yam siv rau qhov hnyav ntawm lub zog nce mus rau tus kis las lub siab tshaj plaws. Tsis txhob tsa ceg. Nyob rau tib lub sijhawm, sab nraub qaum yuav tsum tsis txhob sib npaug lossis xis nyob.
Lub hauv paus ntsiab lus ntawm kev tsim rov qab cov leeg nqaij
Tam sim no koj tau kawm dab tsi cuam tshuam nrog kev loj hlob ntawm cov leeg nraub qaum, koj tuaj yeem kawm paub txog cov cai tseem ceeb uas yuav pab koj txhim kho nws kom raug thiab nrawm:
- Xaiv qhov hnyav. Nws yuav tsum hnyav txaus kom cuam tshuam ncaj qha rau cov leeg tau kawm, thaum tib lub sijhawm pom kev txaus kom tuaj yeem tswj qhov hnyav no thoob plaws txhua qhov kev tawm suab.
- Tsis txhob hnov qab txog daim ntawv. Thaum tsim cov leeg nqaij rov qab, cov txheej txheem ntawm kev ua lub zog ua haujlwm, lawv daim ntawv raug, yog qhov tseem ceeb heev. Thaum qoj ib ce, tsis txhob viav vias rov qab thaum lub sijhawm nqa khoom, txwv tsis pub lub nra yuav hloov mus rau lwm pab pawg leeg.
- Qhov siab tshaj plaws ntawm cov leeg ua haujlwm. Txoj hauv kev no koj yuav tuaj yeem nyem cov leeg kom ntau li ntau tau thiab hnov txhua qhov rov ua dua tib lub sijhawm. Qhov no tseem ceeb heev thaum qhia koj cov leeg nraub qaum, vim tias koj yuav tsum xav tias koj cov leeg ua haujlwm raug.
- Ib nrab rov ua dua. Nov yog txheej txheem tshaj lij rau txhua qhov kev qhia. Nco ntsoov kom ncab koj cov leeg nraub qaum nyob rau theem siab ntawm kev txav mus ua ntej rub qhov hnyav cia.
Cov Khoom Noj Zoo Tshaj Plaws rau Kev Loj Hlob Rov Qab Mus Los
- Noj qe - lawv muaj protein ntau, calcium thiab hlau. Tus neeg ncaws pob yuav tsum noj cov khoom no txhua hnub.
- Tsev cheese muaj txiaj ntsig zoo rau kev tsim cov leeg nqaij. Cov khoom no muaj ob qho protein nrawm thiab qeeb. tsuas yog 150 grams ntawm tsev cheese muab kwv yees li 22 grams ntawm cov protein.
- Nqaij ntses kuj tseem yog lub hauv paus ntawm cov protein, nrog rau omega-3 fatty acids.
- Qaib ntxhw. Nqaij muaj cov vitamins thiab minerals thiab yog qhov zoo tshaj plaws ntawm cov protein.
- Qaib mis. Muaj 22 grams protein rau 100 grams nqaij.
- Ntses rog - pab kom rov zoo sai tom qab cov khoom muaj nqis.
- Oatmeal - lub tsev khaws khoom ntawm cov zaub mov thiab cov vitamins, carbohydrates thiab fiber.
- Nqaij nyuj - ib qhov chaw ntawm cov protein zoo.
- Buckwheat - muaj kaum yim grams ntawm cov protein rau ib puas grams.
- Dej. Ua kom muaj zog ntau ntxiv, txhim kho kev zom zaub mov, nce lub zog.
Txog cov hauv paus ntsiab lus ntawm kev nrhiav neeg rov qab cov leeg, saib cov vis dis aus no:
[xov xwm =
