Thawj xyoo ntawm kev pib qhia yog qhov tseem ceeb tshaj plaws. Tshawb nrhiav seb koj li phiaj xwm kev qhia dab tsi thiab cov txheej txheem kev noj zaub mov zoo yuav tsum yog txhawm rau txhim kho koj cov leeg nqaij. Nws yog thawj xyoo ntawm kev cob qhia uas cov kis las tau ua lub hauv paus ruaj khov uas tso cai rau nws loj hlob yav tom ntej. Tsis txhob cia siab tias yuav muaj txiaj ntsig zoo thaum xub thawj, tab sis ua tib zoo tsom mus rau txoj kev kawm. Thawj lub hlis yuav tsum mob siab rau kom paub cov txheej txheem ntawm kev txav chaw thiab tsis txhob sim ua kom hnyav ua haujlwm sai. Koj kuj yuav tsum tau rov xav txog koj li kev noj zaub mov kom zoo. Tshem tawm tag nrho cov zaub mov tsis muaj txiaj ntsig los ntawm koj txoj haujlwm pabcuam zaub mov noj, hloov lawv nrog cov uas yuav muaj txiaj ntsig rau koj lub cev. Cia saib seb koj yuav tsum tau mloog zoo li cas hauv thawj xyoo ntawm chav kawm.
Kev kawm theem 1 (ib hlis)
Yog tias koj xav ua kom lub cev muaj zog tiag tiag, tom qab ntawd koj yuav tsum pib kawm kev npaj. Koj yuav tsum siv kev tawm dag zog lub cev kom ntxiv dag zog rau cov leeg thiab cov cuab yeej ligamentous-articular. Ua push-ups, rub-ups, thiab bar dips.
Cov chav kawm yuav tsum tau ua tiav peb zaug hauv ib lub lis piam, hloov kev qhia ua haujlwm txuas ntxiv thiab hloov pauv. Thawj pab pawg ntawm cov leeg yuav tsum suav nrog deltas, triceps thiab hauv siab, thiab qhov thib ob - biceps thiab nraub qaum. Raws li qhov tshwm sim, txhua pab pawg yuav cob qhia 6 zaug nyob rau ib hlis.
Txhawm rau qhia cov extensors, siv cov teeb tsa hauv qab no:
- Pushups.
- Dips ntawm cov tuav tsis ncaj, dav thiab nqaim tuav.
- Lifting lub cev ntawm ib lub rooj ntev zaum.
Txhawm rau ua haujlwm ntawm cov flexors, cov hauv qab no tau ua:
- Rub-ups nrog tuav dav thiab tom qab lub taub hau.
- Rub-ups, nqaim rov qab tuav.
- Dai ceg nce.
Theem 2 ntawm chav kawm (ob hlis)
Thaum koj txav mus rau theem no, koj yuav tsum ua haujlwm ob zaug hauv ib lub lis piam rau ob lub lis piam, kev cob qhia txhua hnub thib peb. Tom qab ntawd, txav mus rau peb hnub ntawm kev qhia, ua haujlwm ib nrab hnub. Koj yuav siv qhov hnyav hnyav, thiab yog vim li no, koj yuav tsum tsis txhob ntshai dhau kev ua phem. Ua ntej ua qhov kev tawm dag zog thaum pib ntawm zaj lus qhia, koj yuav tsum ua kom sov zoo thiab ua tib zoo saib xyuas cov txheej txheem rau thawj 14 hnub. Nov yog cov txheej txheem ua haujlwm rau theem thib ob:
- Lub tog zaum nias dag ntawm lub rooj zaum kab rov tav - 3 teeb ntawm 10 tus neeg sawv cev txhua.
- Kab ntawm txoj kab ntsug nyob rau hauv kev coj ntawm lub hauv siab (rub tawm, tuav dav) - 3 teeb ntawm 10 rov ua dua txhua.
- Lub tog zaum nias hauv qhov chaw sawv ntsug - 3 teev ntawm 12 tus sawv cev rau ib leeg.
- Barbell Curl - 3 teeb ntawm 12 tus sawv cev rau ib leeg.
- Xov Xwm Fab Kis Fab Kis - 3 teev ntawm 12 tus sawv cev rau ib leeg.
- Nqa lub cev ntawm lub rooj zaum kab rov tav - 3 teeb, qhov ntau kawg ntawm kev rov ua dua ntawm txhua tus.
Kev kawm theem 3 (ob hlis)
Tom qab thawj ob kauj ruam, koj yuav tsum muaj peev xwm hnov cov leeg ua haujlwm. Lub hom phiaj tseem ceeb ntawm theem no yog txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau ua haujlwm Tam sim no koj yuav tsum ua peb ntu hauv ib lub lis piam, siv ob pawg kev txav mus los.
- Lub tog zaum nias ntawm lub rooj zaum kab rov tav - 4 teeb ntawm 10 tus neeg sawv cev txhua.
- Rub -ups - 4 teeb ntawm 10 reps txhua.
- Seat Behind-the-Head Barbell Xovxwm-3 teeb ntawm 12 tus sawv cev rau ib leeg.
- Curl biceps - 4 teeb ntawm 10 reps txhua.
- Ceg Xovxwm - 3 teev ntawm 15 reps txhua.
- Sawv ntawm cov ntiv taw, hauv qhov chaw zaum - 4 teev ntawm 15 rov ua dua txhua.
- Ua kom lub rooj zaum nce siab - 4 teeb ntawm 20 tus neeg sawv cev ib leeg.
Qib 4 ntawm kev qhia (peb lub hlis)
Cov theem no yuav nyuaj tshaj plaws hauv thawj xyoo ntawm chav kawm. Qhov no yog vim qhov tseeb tias koj tuaj yeem tau txais qhov siab tshaj plaws ntawm qhov hnyav thiab ua rau kom koj lub zog ntsuas tau ntau dua. Txij ntawm no mus, koj yuav tsum muaj cov txheej txheem siab rau ua qhov kev tawm dag zog. Tsis tas li, koj yuav tsum pib siv tsob nroj adaptogens, vitamins, minerals. Txhawm rau txhim kho qhov zoo ntawm kev txhim kho ntawm txhua cov leeg, cov ces kaum ntawm daim ntawv thov thauj khoom yuav tsum tau hloov pauv.
Ib zaug ntxiv, koj yuav tsum rov tshuaj xyuas koj cov phiaj xwm kev noj zaub mov. Txij li thaum lub nra yuav nce ntxiv, qhov ntau ntawm cov carbohydrates hauv kev noj haus yuav tsum nce. Ntxiv mus, nws yog ib qho tseem ceeb uas cov no yog cov carbohydrates yooj yim.
Qib 5 ntawm chav kawm (ib hlis)
Nov yog theem kawg ntawm koj thawj xyoo ntawm kev tsim lub cev. Yog tias koj tau teeb tsa txoj kev qhia thiab khoom noj khoom haus kom raug, tom qab lub sijhawm dhau los koj yuav tsum tau txais tsawg kawg tsib kilograms ntawm qhov hnyav. Tam sim no txoj haujlwm tseem ceeb yog muab cov leeg mob nyem thiab ua rau lawv tawv dua.
Koj yuav tsum nco ntsoov tias thaum lub sijhawm qhia rau kev pab, koj yuav tsum siv qhov kev hloov kho zaub mov noj. Txuas ntxiv mus qhia peb zaug nyob rau lub asthiv, ua haujlwm zoo ib yam li nyob rau theem dhau los. Qhov txawv tsuas yog qhov nce tus naj npawb ntawm kev rov ua dua. Ua txog 20 reps txhawm rau txhim kho koj cov leeg nqaij, thiab 12 txog 15 rau koj lub cev sab sauv. Nco ntsoov sim ua ntau tus neeg sawv cev ntau li ntau tau nrog txhua txheej, tsis tas yuav hla qhov txwv saum toj no.
Yuav pib qhov twg thiab yuav qhia tus pib li cas, saib cov vis dis aus no:
