Lub caij ntuj sov delicately reminds peb hais tias nws tsis yog ib lub caij ntuj sov cov hnub so, tab sis kuj yog lub sij hawm rau qhib dresses. Alas, lub sij hawm no yeej ib txwm hla peb txoj kev xav tsis thoob.
Txhais tes - ib qho ntsiab lus ntawm poj niam lub cev. Qhov tshij, vim li cas hnyav khoom noj khoom haus thiab cov cam khwb cia hlau cam khwb nyhav tsis tau txhais tias peb cov nqua ua haujlwm rau cov leeg nqaij? Cov poj niam yeej niaj hnub nqa lawv qhov kev mob nyhav nrog lawv, thiab tseem muaj cov treceps uas tau ntes tau yog tseem tab tom qaij.
Qhov teeb meem yog qhov qis dua ntawm lub forearm, qhov uas tus twg dai thiab qhov twg triceps nyob, yuav tsum tau kawm txog kev sib cais. Ntawd yog, nws yuav tsum tau ua kom muaj zog rau cov nqaij ntshiv ntawm tes, ua nrog hnyav ntxiv.
Xav seb puas muaj ntau txoj kev xaiv kom muaj zog rau cov leeg nqaij.
- Push-ups - nyob rau hauv cov ntaub ntawv no, cov leeg nqaij ntawm koj txhais tes tus account rau qhov nyhav ntawm koj lub cev, uas tsis tuaj yeem tab sis muab rau lawv ntau tshaj li ib qhov ntsaws. Qhov "piv txwv" tseem ceeb tshaj plaws - nws yog ib qhov chaw dag, thaum koj cia li ncaj nraim rau ntawm koj lub thom khwm thiab tes. Qhov ntau koj muab koj ob txhais tes, qhov kev khov khiab yuav yog qhov khoom ntawm lub triceps. Li no, ib tug dav khib cob tus biceps.
- Dumbbells - pib nrog 1 kg ib txhais tes, tsis txhob caum tom qab ntau hnyav. Yuav kom tuav cov nqaij ntshiv ntawm tes, kev siv rau cov poj niam yuav tsum muaj 10 - 20 rov qab ua ke ntawm ib txhais tes. Mob hnyav tuaj yeem maj mam ntxiv, yog xav tau. Tab sis ib kilogram yog txaus kom koj txhais tes muaj kev txaus siab nyem.
- Push-ups yog lub npe hu-rov-pib. Nqa tawm qhov kev tawm dag zog zoo li no rau cov leeg ntawm tes uas koj yuav tsum tuav taub hau ntawm koj txhais tes, rub lub plab mog, thiab rub koj ob txhais ceg rau pem hauv ntej. Rau exhaling, ncab koj txhais tes, tsa lub plab mog, ua ib txoj kab ncaj nraim ntawm tag nrho lub cev. Peb nqus peb cov caj npab thiab txo peb tus kheej.
Xyaum ua si
Thiab tam sim no peb yuav ua tau ib txoj hauv kev qoj ib ce rau cov nqaij ntawm tes nrog dumbbells. Feem ntau yog cov poj niam ntshai kev dumbbells, vim lawv ntseeg tias cov hnyav hnyav no ua rau lawv cov cev nqaij daim tawv. Tab sis tsis txhob mus txog stereotypes: nyob rau hauv cov poj niam lub cev muaj tsawg testosterone, yog li peb yuav tsis tshua muaj zog rau kev cob qhia thiab yog vim li cas roj yog yooj yim tso rau txhua qhov ntawm lub cev.
- Zaum ntawm ib lub hauv caug, pem hauv ntej yog sab nraud khoov ntawm cov ces kaum. Ncua cov xovxwm thiab khoov rau pem hauv ntej. Dumbbells muaj nyob rau hauv pem hauv ntej ntawm lub hauv siab. Peb yuav yug lawv rau ob sab ntawm lub exhalation, thiab txo los ntawm kev nqus. Peb ua 10 lub sij hawm, hloov tus ceg thiab rov ua qhov kev qoj ib ce.
- Peb tau ntawm peb txhais taw, peb sab laug ceg yog nyob rau hauv pem hauv ntej, ib nrab khoov, ncaj ncaj ntawm qab. Dumbbell nyob sab xis. Ntawm exhalation peb nqa pem rau pem hauv ntej, peb txo nws on nqus, thiab rau exhalation peb coj nws rov qab. Cov tes yog kiag li ncaj. Rau cov neeg pib tshiab - 10 - 15 rov qab, nyob rau hauv vim lawv cov ntau yuav nce. Peb hloov cov ceg thiab tes thiab rov hais dua rau sab ob.
- Ob txhais ceg yog me ntsis dav dua lub xub pwg, peb tsa peb txhais tes nrog dumbbells mus rau theem ntawm lub hauv siab, khoov peb ob txhais caj npab hauv exhalation, tsis txhob muab lawv los ntawm nqus. Peb ua raws li cov nram qab thiab cov xovxwm - lub plab yuav tsum tau retracted, cov leeg nqaij strained. Peb ua 10 zaug.
- Ob txhais tes nrog dumbbells raug coj rov qab tom qab, tshuav ntawm pob ntseg, ncaj nraim peb ob txhais tes rau ntawm lub exhale, ntawm qhov kev tshoov siab peb txo nws rau hauv FE. Sab nraub qaum yuav tsum ncaj, lub duav hauv qhov tsis muaj mob tsis tuaj yeem khoov tau.
- Peb pw hauv av, nyob rau nraum qab, ob txhais ceg yog ib nrab-khoov, qis rov qab yog nias rau hauv pem teb. Peb ncab peb txhais caj npab nrog dumbbells nyob rau pem hauv ntej ntawm peb hauv siab, khoov lawv kom lub forearm yog perpendicular rau hauv pem teb, peb khawm caj npab. Nyob rau ntawm cov pa exhalation peb ncaj peb cov caj npab upwards, thawb kom deb ntawm peb tus kheej, thiab rau nqus tau peb khoov rau lawv rov qab. Peb ua 10 zaug.
- IP yog tib yam. Ob txhais tes yuav ncav mus rau sab nraud, peb siv peb cov tes mus rau sab nrawm, tab sis tsis tshua tau, tab sis tsis tau kov hauv av, ces peb txo lawv thiab rov qab mus rau IE nrog lub zog ntawm cov leeg ntawm lub hauv siab. Xyaum ua kom qis qis li ua tau. Peb ua 15 lub sijhawm.