Tam sim no, thaum los ntawm cov nplooj ntawv ntawm glossy magazines saib peb charming, zoo nkauj nraug nrog lub zog nruj, kev cob qhia cov kev pab cuam rau cov poj niam yog nce nce muaj koob meej. Tsis tas li ntawd xwb, nrog lub "chaw ua haujlwm" niaj hnub no ntawm lub neej thiab khoom noj khoom haus, uas yog vim nws xav tau, lub cev lub cev tsuas tsim nyog.
Qhov kev pab cuam rau lub gym rau cov menyuam ntxhais
Feem ntau qhov kev cob qhia lub zog rau cov poj niam yog tswj nruj me ntsis xwb yog tias txoj kev sib tw ncaj ncees los ntawm lub gym. Muaj tseeb tiag, yog xav tau ntau lub hwj huam xav tau los yuam kom kuv tus kheej ua ib yam dab tsi hauv tsev. Txawm li cas los, rau qee qhov nws tsis yog ib qho teeb meem txhua.
Yog li, qhov kev zov me nyuam rau cov chav kawm rau cov ntxhais yuav tsum xav tias ib lub sij hawm twg. Cia peb hais tias koj txiav txim siab los kawm peb zaug ib lub lim tiam, txhua txhua hnub. Tsawg dua - qhov txheeb xyuas tau yuav tsum tau tos ntev heev, ntau zaus - tsis muaj dab tsi, yog tias koj tsis yog ib tus kws kho mob. Yog li, txhua txhua peb hnub peb xaiv cov nqaij leeg, uas peb ua tib zoo ua hauj lwm dhau los. Piv txwv li:
Hnub ib: Kev cob qhia rau cov poj niam - kev loj hlob ntawm cov leeg nqaij.
Cov kev ua hauv qab no yog dab tsi, ncaj qha yog nyob ntawm seb qhov kev ntaus kis las yog dab tsi! Qhov zoo tshaj plaws, qhov kev pab cuam rau cov menyuam ntxhais kom sov tuaj yeem pib sov so, pib mus rau lub kauj vab, stepper lossis qoj ib ce, uas koj yuav tsum tau siv 5-10 feeb. Tom qab ntawd, thaum cov leeg ua kom sov thiab npaj rau kev ua haujlwm, koj tuaj yeem txav mus rau qhov kev pabcuam qoj ib ce rau cov menyuam ntxhais ntawm simulators thiab tsis muaj lawv. Piv txwv li:
- sit-ups nrog dumbbells los yog bodibar (3-4 teev ntawm 15-20 zaug);
- nias taw siv lub tshuab tshwj xeeb (3-4 teev ntawm 15-20 zaug);
- kev txuas ntxiv thiab khoov ntawm ob txhais ceg rau ib qho tshwj xeeb simulator (3-4 teev ntawm 15-20 lub sij hawm).
Tsis tas li, koj tuaj yeem siv lwm lub simulators. Nyhav nyhav xaiv qhov zoo li hais tias lo lus tom kawg tau muab rau koj nrog nyuaj.
Hnub ob: kev pabcuam fitness rau cov menyuam ntxhais - ua haujlwm tawm ntawm xovxwm, rov qab cov leeg thiab cov nqaij npab.
Qhov kev cob qhia no yuav tsum pib ntawm qhov tsawg tshaj plaws sov so thiab ib lub caij muaj zog rau cov cua sov. Tom qab ntawd koj tuaj yeem pib kawm:
- traction thaiv mus rau hauv siab (3 teev ntawm 15-20 zaug);
- traction ntawm kab rov tav (3 hom 15-20 zaug);
- khoov dumbbells hauv tes (3 zuj zus ntawm 15-20 zaug);
- Kev sib tw ncaj qha (3 teev ntawm 15-20 zaug);
- sib tw on haum rau phaum (3 poob ntawm 15-20 zaug);
- tshem cov hull (3 poob ntawm 15-20 zaug);
- tsa ob txhais ceg hauv qhov vise (3 teev ntawm 15-20 zaug).
Yog thaum xub thawj koj pom nws nyuaj ua 15-20 rov qab, ua tau 10. Tab sis zoo. Tsis txhob hnov qab tias thaum qhov kev qoj ib ce yooj yim, nws yog ib qho tsim nyog ntxiv cov xov tooj ntawm cov rov qab, cov kev xav lossis qhov hnyav ntawm lub luag haujlwm. Qhov kev pabcuam rau kev ua haujlwm rau cov menyuam ntxhais yog qhov tseem ceeb tshaj plaws ntawm repetitions, i.e. nyob rau hauv lawv qhov ceeb thawj yog tsis tseem ceeb npaum li ob peb leeg.
Hnub Peb: kev cob qhia rau cov ntxhais - kev loj hlob ntawm lub xub pwg, pectoral cov leeg
Hauv qhov no, ib qho kev sov yog ib qho tseem ceeb, thiab nws yog qhov zoo dua yog tias nws ua tiav rau ntawm tus txiv neej uas siv cov leeg tsim nyog.
- ua hauj lwm tawm ntawm lub triceps ntawm simulator (3 hom 15-20 zaug);
- kev ua tau zoo ntawm qhov xovxwm ntawm dumbbells nyob rau hauv txoj hauj lwm dag (3 poob ntawm 15-20 zaug);
- ua zog npauj npaim (3 teev ntawm 15-20 zaug);
- Dumbbell layout (3 poob ntawm 15-20 zaug);
- nias lub dumbbell nyob rau hauv qhov chaw zaum (3 teev ntawm 15-20 zaug).
Qhov kev cob qhia rau cov menyuam ntxhais nyob tom tsev yuav yog ib yam zoo sib xws, tab sis nrog kev siv tsev nyob thiab chav chaw siv. Nws yog ib qho tseem ceeb kom tsis txhob hnov qab txog kev tsim txom.