Nws tsis yog qhov zais cia tias ntau tus txiv neej niaj hnub no muaj hnub nyoog 40 xyoo (thiab qee zaum txawm tias ntxov dua) pib muaj kev nyuaj siab. Es tsis txhob, qhov no yog qhov tob tshaj plaws zais cia: Vajtswv txwv tsis pub, ib tug ntawm cov comrades los yog cov npoj yaig pom tias hnub no koj tig tawm mus rau insolvent nyob rau hauv txaj! Yog li ntawd, yuav luag txhua tus neeg sawv cev ntawm cov neeg muaj zog ib nrab ntawm tib neeg nyiam kom tshem tawm cov teeb meem zoo li no, cia cov khoom siv lawv txoj kev kawm. Tab sis tsis muaj dab tsi!
Nrhiav ib tug neeg liam?
Ib qho kev xav ntau heev: lawv hais tias, kev ntxhov siab, ib puag ncig ecology, kev ntxhov siab ntawm lub nroog lub neej, kev noj zaub mov tsis zoo, rog dhau, txawm tias qhov tsos ntawm tus khub laus laus - leej twg thiab txhua yam yuav raug liam! Tau kawg, tsis yog tsis muaj qhov ntawd: qhov tsis zoo ntawm lub neej niaj hnub no pab txhawb raulub xeev ntawm tus txiv neej lub cev thiab dull lub hauv paus instinct. Tab sis, raws li txoj cai, muaj ntau zaus nws tseem tuaj yeem kho thiab sim kho qhov xwm txheej txawm tias ntawm koj tus kheej, yam tsis tau hu rau tus kws kho mob uas tsim nyog. Ib txoj hauv kev zoo tiag tiag yog kev tawm dag zog lub cev kom muaj zog, uas yuav tau tham hauv kab lus no. Lawv tsis nyuaj heev, feem ntau yog nyob rau hauv lub hwj chim ntawm txawm cov neeg uas tau tso tseg ntev dumbbells thiab khiav, kev cob qhia thiab ua si kis las.
qoj ib ce kom muaj zog hauv tsev
Nws yuav zoo li txhua yam koj xav tau yog pib ua haujlwm tsis tu ncua. Tab sis ntawm no, nyob rau hauv thawj theem, ntau tus txiv neej tau ntsib nrog lawv tus kheej tub nkeeg, tsis muaj peev xwm los npaj lub cev qoj ib ce kom muaj zog nrog kev ua haujlwm txaus thiab ua haujlwm tau zoo. Ntau yam tuaj yeem cuam tshuam, suav nrog kev txwv, tsis muaj sijhawm, thiab ntshai kev thuam ntawm lwm tus. Nov yog qee cov lus qhia txhawm rau txhim kho tus cwj pwm ntawm kev tawm dag zog kom muaj zog txhua hnub, tsis hais koj tus kheej lub siab xav thiab qhov ntev ntawm kev xav tsis zoo.
Tested Tips
- Tsau ib teev ua ntej (lossis tsawg kawg ib nrab teev). Rau lub sijhawm no tau txais kev cawmdim, tshem tawm ntawm kev pw tsaug zog, koj tuaj yeem ua tiav txhua qhov tsim nyog tsis tau nrawm, thiab npaj rau kev ua haujlwm ntxiv lossis kev pabcuam rau hnub ua haujlwm.
- Nyob rau hnub so, sim tawm mus rau hauv qhov xwm txheej thiab nyob ntawd, hauv kev nyob ib leeg, nrog rau kev mloog ntau ntxiv, koj tuaj yeem ua tauua kev tawm dag zog lub cev kom muaj zog tshaj plaws. Thiab qhov tshwm sim yuav tsis cia koj tos ntev!
- Kua qee tus cwj pwm tsis zoo rau koj lub cev. Ntawm lawv: haus luam yeeb thiab haus ntau dhau (tshwj xeeb tshaj yog npias ntau), gluttony (tshwj xeeb tshaj yog thaum pw), kev ua neej nyob tsis muaj zog.
- Sim feem ntau txav ntau, taug kev, tsis txhob khov rau hauv qhov chaw. Thiab yog tias koj yuav tsum tau zaum ntev ntawm kev ua haujlwm, piv txwv li, ntawm lub computer, ces koj yuav tsum hloov koj lub cev tsis tu ncua lossis tsim ib lub cuab yeej tshwj xeeb rau kev ua haujlwm.
Twb yog qhov tsis tseem ceeb, thaum xub thawj siab ib muag, kev hloov pauv hauv kev niaj hnub thiab kev noj haus, tshem tawm cov cwj pwm tsis zoo, tuaj yeem ua rau muaj zog thiab muaj siab rau kev sib deev. Thiab kev tawm dag zog lub cev kom muaj zog ntawm cov txiv neej yuav ntxiv thiab sib sau ua ke cov nyhuv. Thiab tam sim no peb mus ncaj qha rau cov txheej txheem nws tus kheej.
Swing PC leeg
Cov leeg no hauv tib neeg lub cev ncab los ntawm pubis mus rau sacrum, thiab ua haujlwm ntawm kev txhawb nqa lub qhov quav thiab cov kabmob uas nyob ib sab ntawm cov kab noj hniav. Thiab cov leeg tseem ceeb no ua raws li cov hlab ntsha, uas tswj cov kab mob ntawm qhov chaw mos thiab qhov quav thiab yog ib yam ntawm lub zog ntawm kev sib deev. Yog li ntawd, muab nws tso, peb tuaj yeem ntxiv qhov tseem ceeb rau qhov chaw mos.
Kev 1 "Pull Up"
Initial: Koj tuaj yeem zaum ntawm koj lub luj taws, lub rooj zaum lossis hauv ncoo. Qhov loj tshaj plaws yog tias lub nraub qaum yog txawm thiab cov leeg ntawm lub cev yog so. Rau visualization koj xav taukom meej meej xav txog qhov twg cov leeg no nyob (piv txwv li, saib hauv atlas ntawm tib neeg lub cev los ntawm kev tshawb fawb hauv Is Taws Nem).
Kev Ua: peb lim cov leeg sib xws rau peb vib nas this, tsis muaj ntxiv (rau pib). Yog tias nws tsis ua haujlwm, ces koj tuaj yeem pib ntawm ib thib ob, txawm li cas los xij, cov nyhuv yuav yog, thiab maj mam koj yuav nce lub sijhawm.
Duration: Tsis pub ntau tshaj 10 teev. Raws li qhov tshwm sim ntawm qhov kev tua, qhov kev xav yuav tsum tshwm sim tias thaj chaw pelvic raug rub (xav tias cov leeg yog rub los ntawm qhov kev xav txog kab rov tav).
Thaum cov leeg no muaj zog, thiab qhov no tuaj yeem tshwm sim tom qab li ib lub lim tiam ntawm kev tawm dag zog ib txwm, koj tuaj yeem ua kom lub sijhawm ntawm txhua qhov teeb tsa mus rau 10 vib nas this. Tab sis txawm yog li ntawd koj yuav tsum tsis txhob txo nws sharply, nws yog zoo dua mus ua kom lub nro maj mam. Rau qhov siab tshaj plaws: chav kawm tuaj yeem nce mus rau 300 rub-ups ib hnub!
Variations: dag thiab sawv
- Rau cov neeg tub nkeeg tshwj xeeb lossis rau cov neeg uas tsis tuaj yeem zaum ncaj vim kev noj qab haus huv, koj tuaj yeem muab qhov sib txawv ntawm tib qho kev tawm dag zog hauv txoj haujlwm yooj yim. Nws yog ib qho tsim nyog yuav tsum pw ntawm koj nraub qaum, thiab khoov koj ob txhais ceg me ntsis thiab thawb lawv sib nrug. Cov leeg ntawm lub cev yuav tsum nyob rau hauv lub xeev so. Txwv tsis pub, cov lus pom zoo rau kev siv yog tib yam.
- Koj tuaj yeem cob qhia koj cov leeg hauv PC thaum sawv ntsug (qhov no tshwj xeeb tshaj yog tsim rau cov txiv neej tsis khoom tshwj xeeb). Peb kis peb ob txhais ceg sib nrug. Peb lim cov leeg saum toj no, zoo li peb yuav tsum cuam tshuam cov txheej txheem tso zis. Cov tswvcuab ze rau lub plab, cov noob qes yog kos rau hauv siab dua li niaj zaus. Peb tuavtxoj hauj lwm 10 vib nas this. Ua tsis taus pa - tsis txhob tuav, ua pa dawb thiab tob.
Squats
Ib txwm squats nrog txhais caj npab tawm kuj muaj txiaj ntsig zoo. Tsuas yog ob txhais taw yuav tsum tig tawm sab nraud me ntsis, thiab ob txhais ceg sib nrug me ntsis, thiab hauv txoj hauj lwm no, ua lub cev qoj ib ce kom muaj zog (duab - saum toj no). Nws kuj tseem ceeb heev thaum ua qhov kev tawm dag zog no txhawm rau txhawm rau cov leeg gluteal. Cov ko taw tsis tawm hauv pem teb, thiab qhov txav ntawm qhov zaum yog qhov tob txaus. Nyob rau hauv txoj hauj lwm qis, peb linger rau ob peb feeb nrog lub pob tw. Ces - maj mam ncaj ob txhais ceg. Peb rov ua dua 20 zaug. Tab sis tawm ntawm tus cwj pwm, xws li ib tug load yuav unbearable. Wb sim pib nrog tsawg kawg 5 tag nrho squats.
Pelvis rotation
Qhov kev tawm dag zog no paub zoo txhim kho cov ntshav ncig hauv thaj chaw pelvic. Peb ua sawv, nrog rau qhov loj ntawm 30-40 zaug hauv txhua qhov kev taw qhia.
Tuav pob zeb
Xav tias ntawm koj ob txhais ceg yog pob zeb lossis pob ncaws pob. Tighten cov leeg ntawm ob txhais ceg, zoo li yog tias koj tuav nws (ob txhais ceg sib nrug ntawm ib qho chaw sawv), ua li 10 teev ntawm 3-5 vib nas this txhua. Thaum lub sij hawm, lub sij hawm ntawm lub shrinkage ntawm lub tswv yim pob zeb yuav nce.
Arch
Tuag koj nraub qaum. Ob txhais tes raws lub cev. Tsa thiab txo qhov chaw pelvic saum npoo av. Lub nraub qaum tseem nias. Peb ua thawj 10 zaug. Lub sijhawm khiav tuaj yeem txuas ntxiv.
Ib txheej ntawm lub cev qoj ib ce kom muaj zog
Hauv kab lus no, peb tau muab qee qhov kev tawm dag zog tseem ceeb tshaj plaws los kho cov txiv neej muaj peev xwm. Ib tug ntau ntawm lawv tau tsim nyob rau hauv ntau yam kev noj qab haus huv ntawm lub ntiaj teb no. Tab sis cov lus qhia: tsis txhob tawg, thiab pib tsawg kawg nrog cov saum toj no. Ntseeg kuv, rau ib tug txiv neej zoo tib yam uas twb tsis nco qab lawm qhov kev cob qhia li niaj zaus, thiab nws yuav ua tau zoo heev. Thiab qhov tseem ceeb tshaj plaws: txhua qhov kev tawm dag zog yuav tsum tau ua hauv qhov nyuaj thiab tsis tu ncua (zoo dua thaum sawv ntxov thiab yav tsaus ntuj). Tsuas yog tom qab ntawd koj yuav hnov qhov cuam tshuam ntev ntawm cov chav kawm.
