Ntau yam ntawm kev sib daj sib deev, ua ib txoj hauv kev rau kev cob qhia, vim qee lub cev tsis txaus siab rau tes thiab ua yuam kev loj. Cov leeg hauv lub qhov ntawm lub cev pib mob nrog lub hnub nyoog, thiab daim tawv nqaij yuav nrov. Nws zoo li unattractive, txawm tias koj muaj zoo nkauj txhais ceg thiab xovxwm. Nws yog ib qho tsim nyog yuav tsum paub ua li cas rau cov nqaij ntshiv ntawm tes, vim hais tias muaj coob tus ntshai tias kev cob qhia yuav ua rau kev tsim txom ntawm cov dab tuag li txiv neej. Kev ntshai no yog qhov tsis tsim nyog. Ua ntej, cov poj niam tsis muaj testosterone ntau, thiab ob, koj yuav tsum tau qhia nyuaj thiab noj cov protein thiab lwm cov tshuaj rau qhov no.
Yuav ua li cas sai sai rau cov twj tso kua tshuaj tuaj?
Classic laub tu . Push-ups paub ntau yam txij hnub kawm ntawv. Qhov kev qoj ib ce no tsuas pab kom tsis txhob siv twj ywm tes, nws tseem siv cov ceg, cov xovxwm thiab sab nraum qab. Muaj ntau ntau hom kev laub ntawm cov ntaiv uas muab me ntsis sib txawv me ntsis. Ua cov qauv classical, koj yuav tsum tau qhia txog kev dag ntxias. Nws yog qhov tseem ceeb uas lub cev tsim ncaj ncaj. Nqus thiab ua kom zoo rau hauv pem teb, khoov ntawm lub lauj tsho kom lub cev zoo ib yam li parallel rau hauv pem teb. Rov qab mus rau qhov chaw pib. Ua ob peb lej 15 zaug. Yog hais tias koj xav kom nce lub load, ces tos dumbbells thiab muab qhov chaw tseem ceeb rau lawv lawm. Koj tuaj yeem tso ib ceg ntawm lwm tus los yog muab tso rau saum toj.
Push-back pressing . Nkag siab sai npaum li cas los tso twj ywm tes ntawm ib tug ntxhais, nws yog ib qho tseem ceeb hais txog kev sib tw nrog lub nraub qaum rov qab. Ua qhov kev qoj ib ce ntawm lub rooj zaum lossis ntawm lub rooj zaum. Ua tsaug rau nws koj tuaj yeem pom cov khoom triceps. Sawv nrog koj sab nraud rov qab rau lub rooj zaum, zaum saum nws lub ntug thiab so koj ob txhais tes. Ob txhais ceg ntxiv mus, so ntawm lub luj taws. Lub luj tshib yuav tsum taw teg nrug. Khoov koj ob txhais tes kom txog rau thaum nyob deb ntawm lub coccyx mus rau hauv pem teb yog kwv yees li 5 cm. Rov qab mus rau qhov chaw pib. Tus naj npawb ntawm repetitions, heev. Kom nce lub load, muab koj cov luj taws rau qee qhov nce.
Yuav ua li cas tso koj ob txhais tes sai sai?
Yuav kom sai sai rau cov nqaij ntshiv ntawm tes, qhov kev cob qhia nrog rau ib qho khoom faib kom zoo thiab, ntawm chav kawm, noj zaub mov zoo, uas yog qhov chaw tshwj xeeb yuav tsum tau muab rau cov khoom noj - cov khoom siv ntawm cov nqaij ntshiv - tsim nyog. Heev sai sai ua tau zoo heev yuav tsis ua hauj lwm, vim hais tias lub cev xav tau sij hawm los tsim cov nqaij leeg tshiab.
Yuav ua li cas sai sai tso koj ob txhais tes tom tsev nrog dumbbells?
Cov khoom siv ua kis las no muaj rau txhua tus neeg, tiam sis nws yuav hloov tau nrog kev kho kom zoo dua qub, piv txwv, fwj dej los yog xuab zeb. Muaj ntau ntau yam kev siv siv dumbbells:
- Noj dumbbells, qhov nyhav uas yuav tsum tsis txhob ntau tshaj 3 kg. Xauv koj lub luj tshib ntawm duav npu hab tsi txhob hloov puab lub sijhawm txhua lub sijhawm. Khoov koj lub luj tshib, rub dumbbells rau koj lub hauv siab. Ua 3 txojkev 12 zaug.
- Cov qoj ib ce nram qab no yuav pab txo cov triceps thiab tsim nyog rau cov neeg uas txaus siab yuav ua li cas tso twj ywm cov nqaij ntshiv ntawm sagging. Nws raug nquahu kom muab txoj kev ua qoj ib ce nrog rau yav dhau los thiaj li ua tiav cov txiaj ntsig zoo. Taw ntawm qhov dav ntawm lub xub pwg thiab khoov me ntsis hauv caug, thiab nyob rau hauv ob txhais tes siv lub dumbbells . Lean forward, khaws lub xub pwg ntawm tib theem, lub nraub qaum yuav tsum ca. Luj tshib khoov thiab rub cov dumbbells rau koj, thiab tom qab ntawd, muab koj ob txhais tes thiab tsa dua.
- Nias zaum. Nqa cov dumbbells thiab khoov rau hauv lub lauj tshib kom txog thaum koj tau txais txoj cai kaum. Tsa koj ob txhais caj npab mus rau sab thiab ncaj nce, thiab tom qab ntawd, rov qab mus. Ua txhua yam synchronously. Ua 3 teev ntawm 15 zaug.
Ua kom tau zoo, nws yuav tsum tau cob qhia tsawg kawg peb zaug ib lub lim tiam, faib rau kev ua qij ib feem ntawm kev cob qhia lossis ua kev kawm cais, tsuas yog ua haujlwm rau tes xwb.