Cov lus qhia rau cov pib tshiab
6K 0 07.04.2018 (kho ntxiv: 23.06.2019)
Kev tawm mus nyob ib leeg muaj nyob rau hauv txoj kev npaj ua kis las ntawm txhua theem ntawm kev kawm. Hauv tsab xov xwm no peb yuav ua kom paub vim li cas lawv xav tau, qhov sib txawv ntawm kev qoj ib ce thiab cais tawm dag zog yog dab tsi, thiab yuav ua li cas ua lawv kom raug.
Kev tawm dag zog yog dab tsi?
Kev rho tawm cov qoj ib ce yog cov uas thauj khoom, hauv kev sib piv rau cov kev tawm dag zog, yog nruj hauv zos hauv qhov - koj thauj tsuas yog ib pawg leeg (lossis ib ntu cais ntawm nws), thaum lub sijhawm flexion / txuas ntawm tsuas yog ib qho kev sib koom.
Xws li lub luag haujlwm tau yooj yim dua los ntawm lub cev. Kev cais tawm yog qhov yooj yim dua ntawm lub cev thiab lub hlwb. Lawv tsis ua rau muaj kev ntxhov siab tom qab ua haujlwm, yog li lawv tsis yog qhov kev loj hlob ntawm lawv tus kheej, lub ntsiab lus ntawm lawv kev coj ua yog txawv me ntsis.
Lub luag haujlwm ntawm kev rho tawm ib leeg hauv cov txheej txheem kev cob qhia
Kev rho tawm tawm yog xav tau rau:
- Lub zog nqus (tso ntshav) ntawm cov leeg ua haujlwm, yog tias ua tiav qhov kawg ntawm kev ua haujlwm. Qhov no tseem raug hu ua "ua kom tiav" cov leeg leeg.
- Txhim kho cov kev sib txuas ntawm neuromuscular thiab cov leeg ua ntej lub zog yog tias ua tiav thaum ntxov ntawm lub cev
- Txhim kho hauv cov leeg txhais tau thiab qib.
- Ua tiav kev cob qhia tsis muaj qhov tsis pub dhau lub pob txha nqaj qaum thiab cov hauv nruab nrab cov hlab hlwb, piv txwv li, thaum rov zoo los ntawm kev raug mob lossis kev mob nkeeg.
Cov kev tawm dag zog zoo tshaj plaws rau cov pab pawg sib txawv
Hauv qab no yog cov npe kev tawm dag zog nrov tshaj plaws uas peb xav kom siv rau hauv koj qhov kev tawm dag zog.
Kev rho tawm ib ce rau ob txhais ceg
- Kev txuas mus ntxiv ntawm ob txhais ceg nyob rau hauv simulator. Qhov kev tawm dag zog no yog ua rau hauv zos ua haujlwm tawm lub quadriceps. Nws yuav tsum ua kom muaj qhov hnyav nyob rau hauv, sim nyem ntawm cov leeg kom ntau li ntau tau ntawm cov ntsiab lus sab saum toj. Los ntawm kev ua thaum pib ntawm koj qhov kev tawm dag zog, koj npaj koj lub hauv caug rau zaum nyhav thiab nias, thiab los ntawm kev ua thaum kawg ntawm kev sib kho, koj thaum kawg "ua kom tiav" koj cov leeg ceg.
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- Cov ntaub ntawv / ceg txau hauv lub simulator. Cov ntaub ntawv yog siv los txhawm rau puab ncej puab. Txhawm rau ua haujlwm sab nraud ntawm tus ncej puab thiab hauv cov nqaij ntshiv, muaj kev tsim kho. Nws raug nquahu kom ua lawv ntawm qhov kawg ntawm kev tawm haujlwm hauv qhov rov ua ntau dua - los ntawm 15 thiab sab saud.
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- Dag / zaum / sawv ceg caws ceg hauv qhov simulator. Nrog cov kev qoj ib ce no, koj yuav tuaj yeem ua haujlwm rau koj cov nqaj ntoo. Ntxiv rau qhov tuag ntawm sab ceg ncaj nrog thawj ce rau ib qho kev tawm dag zog. Nws yog ib qho tseem ceeb uas yuav tsum tau siv sijhawm luv ib pliag ntawm qhov kawg ntawm qhov sib cog lus, qhov no yuav pab ntxiv rau thauj sab nraub qaum ntawm tus ncej. Tsis tas li, tsis txhob hnov qab txog kev tswj hwm thiab maj mam txo qis ntawm ob txhais ceg.
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- Nplaim choj. Qhov kev tawm dag zog no feem ntau tau ua los ntawm cov ntxhais nyob hauv tsev kom ua suab nrov gluteal leeg. Qhov tseem ceeb ntawm no yog txhawm rau saib xyuas kev ua pa thiab qhov qeeb ntawm kev tua, yuav tsum tsis txhob muaj kev qoj ib ce sai sai, yog tias tsim nyog, siv hnyav ntxiv - lub barbell lossis dumbbell. Koj tseem tuaj yeem ua qhov kev qoj ib ce no nrog qee tus tshuab txuas ceg.
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- Swb koj ob ceg. Lawv tuaj yeem ua rau ntawm qhov qis dua ntawm txoj kev hla los yog yoojyim rau hauv pem teb, hauv qhov xwm txheej dumbbell tuaj yeem tso rau ntawm qhov khoov ntawm qhov ceg ua haujlwm. Lub pob zeb gluteal kuj tseem ua haujlwm zoo.
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- Sawv Thiab Zaum Rho nyiaj Calf Raises. Cov no yog kev tawm dag zog rau kev ua haujlwm tawm ntawm plab hlaub (thaum ua haujlwm thaum sawv) thiab leeg nqaij (zaum) cov leeg. Nws yog ib qho tseem ceeb kom muab koj ob txhais taw tso rau hauv lub tshuab tshuab kom koj tuaj yeem txo koj lub pob taws kom qis li tsawg tau ntawm qhov chaw qis. Qhov no yuav pab koj kom koj cov leeg ua kom zoo thiab ua kom cov ntshav txaus.
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Kev rho tawm qoj ib ce rau sab nraub qaum
- Pullover. Muaj ntau yam kev hloov ntawm qhov kev txav no - nrog cov dumbbell saum lub rooj ntev zaum los yog thoob plaws nws thiab ntawm lub thaiv sab saud. Kev qoj ib ce nws tus kheej yog siv kom ncab qhov ncau, serratus thiab intercostal leeg. Nws tuaj yeem ua rau ntawm lub block nrog txhua tus kov, qhov loj tshaj plaws yog mus los ntawm lub sijhawm tsis zoo ntawm kev txav 2-3 zaug qeeb dua qhov zoo.
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- Cov mos. Nrog kev qoj ib ce no, koj tuaj yeem tso ntxiab nrog ntxiab. Ua nws nrog dumbbells lossis ib daim npog caj dab, qhov tseem ceeb yog ua haujlwm kom puv ntoob, zoo li yog koj tabtom sim ua kom koj lub pob ntseg nrog koj lub xub pwg, tsuas yog tom qab ntawd cov leeg trapezius yuav tig rau hauv lub zog tag nrho.
- Hyperextension. Nov yog kev tawm dag zog kom sov uas yuav pab npaj tus txha nqaj qaum rau kev ua haujlwm kom hnyav. Raws li ib feem ntawm lub zog mus los, ua hyperextensions nrog qhov hnyav ntxiv. Nws pab ntau qhov tso rau qhov hnyav ntawm qhov hnyav hauv deadlifts thiab zaum-sawv.
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Kev kho qoj ib ce rau lub hauv siab
- Tes cov ntaub ntawv hauv crossover / npauj npaim. Qhov no yog kev tawm dag zog hauv siab. Ntawm no nws yog ib qho tseem ceeb kom pom tseeb ntau li ntau tau ntawm qhov tsis zoo lub sij hawm ntawm kev txav thiab sim ntxiv qhov xwm yeem nyem lub mis ntawm qhov chaw ntawm qhov mob siab kawg - qhov txheej txheem no yuav pab txhawm rau txhim kho kev nyem thaum theem kom qhuav. Thaum ua yeeb yam hauv qhov hla, qhov tseem ceeb ntawm kev thauj mus los ntawm qhov sib txawv ntawm cov leeg pectoral tuaj yeem sib txawv: nyob rau hauv kev siv cov leeg qis, sab qaum ntawm lub hauv siab ua haujlwm, nyob rau hauv cov leeg ntawm cov leeg, qis thiab nruab nrab.
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- Chaw yug tsiaj dumbbells dag. Qhov kev tawm dag zog no ib txwm ua rau qhov kawg ntawm qhov tawm mus ua kom ncab cov leeg pectoral ntau dua. Thaum kis cov dumbbells, sim txo lawv kom tsawg li tsawg tau, kom deb li ntev tau ntawm qhov ncab ntawm koj lub xub pwg pob ntseg pub, tab sis tsis txhob ua nws dhau los ntawm qhov mob. Nws tsis yog yuav tsum tau mus dhau lub xeem lub quarter dhau los ntawm qhov kev txav, ntawm no hauv ntej deltas ua haujlwm muaj zog dua. Qhov kev txav tuaj yeem ua rau ntawm kab rov tav thiab nyob rau ntawm lub rooj zaum tsis sib thooj, nyob rau thawj qhov xwm txheej, ntu nruab nrab ntawm lub hauv siab ua haujlwm, hauv ob - sab saud (yog tias txoj kab nqes yog qhov zoo) thiab qis dua (nrog txoj kab nqes tsis zoo).
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Kev rho tawm ib ce rau ntawm caj npab
- Sawv barbell lossis dumbbell curls. Zoo li yuav luag txhua qhov biceps taw (tshwj tsis yog rov qab rub-rub), cov nqa sawv yog cov kev tawm dag zog cais. Txhaum txoj cai ntawm lub ntsej muag, lawv tuaj yeem ua nrog ncaj thiab nkhaus, tsuas yog qhov txawv ntawm no yog qhov yooj yim rau lub dab teg. Thaum dumbbells, kev qoj ib ce tuaj yeem ua ob qho tib si nrog kev tsa, rub ib sab caj npab hloov, lossis siv ob txhais tes ib zaug, thaum lub dumbbells pib xa tawm ntawm lub cev (zoo li thaum ua nrog barbell). Tsis txhob viav vias lub cev thiab tsis txhob thawb lub lauj tshib rau pem hauv ntej ntau dhau - txoj kev no mus rau sab nraub qaum thiab nraub qaum.
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- Zaum dumbbell curls. Qhov kev tawm dag zog no yog suav hais tias yog ib qho zoo tshaj plaws rau kev ua haujlwm biceps. Thaum nws ua rau ntawm lub rooj zaum tsis xwm yeem, lub cev nqaij ncab ncab dua txawm tias txoj haujlwm pib. Koj tuaj yeem ua tau nrog ob txhais tes ib zaug, lossis hloov.
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- Scott's Bench Curls. Qhov txiaj ntsig tseem ceeb ntawm Scott lub rooj ntev zaum yog kev txhim kho ntawm lub luj tshib. Qhov no tso cai rau koj kom ua tiav txoj kev khib thiab ua haujlwm nyob rau hauv txoj haujlwm nruj me ntsis, yog li cov pob qij txha nrawm ntxiv muaj zog. Koj tuaj yeem khoov ob sab caj npab nrog ob sab sib tua thiab nrog dumbbells.
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- Khoov caj npab hauv qhov simulator. Cov tshuab qoj ib ce tuaj hauv cov qauv sib txawv, tab sis lawv feem ntau yog lwm txoj kev xaiv rau Scott rooj ntev zaum, lawv zoo sib xws txhim kho lub lauj tshib thiab muaj qhov xis xis.
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- Crossover biceps curls. Cov cuab yeej ntawm tus kws qhia lub zog tso cai rau koj khaws cov biceps hauv kev nruj thaum lub sijhawm mus kom ze tag nrho, vim tias nws tau txais ntau lub nra. Qhov no yog qhov txawv txav ntawm kev nqa los ntawm qis dua thaiv los ntawm kev nqa barbell li ib txwm mus rau lub biceps. Koj tuaj yeem khoov koj ob sab caj npab los ntawm qhov qis dua ob qho tib si nrog ib tus ncaj ko thiab sib hloov. Thaum ua los ntawm cov kabmob sab saud, tsuab cov tes tav nrog koj txhais tes thiab khoov koj ob txhais caj npab tsa siab mus rau sab xub pwg.
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- Ua tau dumbbell curls. Ua yeeb yam hauv qhov chaw zaum nrog ib sab tes. Luj tshib ntawm txhais tes ua hauj lwm yuav tsum nyob ntawm tus ncej puab kom kho. Ntau qhov hnyav yog tsis xav tau ntawm no.
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- Nruab nrab tsis khov curls, rauj. Qhov ntau yam no ua haujlwm rau cov leeg nqaij brachial thiab brachioradial, lawv kuj yog brachialis thiab brachyradialis. Lub brachialis yog nyob hauv qab biceps thiab, thaum pumped ntse, thawb lub biceps brachii, vim tias cov caj npab nce siab hauv ntim. Muaj peev xwm ua tau ob qho tib si sawv ntsug thiab zaum.
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- Rov qab nyem grill barbell curls. Qhov kev tawm dag zog no tseem ua rau cov leeg nqaij txha raug mob thiab brachioradialis. Nws yog ua tib yam nkaus li khoov nrog tus tuav ncaj.
- Fabkis nias. Nws muaj ntau qhov sib txawv: sawv ntsug, zaum, dag, nrog barbell, nrog dumbbells, los ntawm qis qis thaiv nrog siv hlua. Hauv qhov kev qoj ib ce no, koj tuaj yeem hais txog lub nra ntawm lub taub hau nruab nrab ntawm lub triceps - nws yog nws leej twg ua rau pom qhov ntim ntawm caj npab. Txhawm rau ua qhov no, koj yuav tsum tau ncua ib pliag ntawm qhov chaw qis tshaj txhawm rau txhawm rau ncab cov triceps kom raug. Cov tsoos version - dag nrog lub barbell - yog qhov ua rau lub luj tshib koom nrog ua haujlwm hnyav. Yog li no, muab qhov no qoj ib ce mus txog qhov kawg ntawm kev ua haujlwm, thaum lub triceps twb tau hammered, thiab ua nws hauv 12-15 qhov rov ua dua.
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- Kev txuas ntxiv ntawm caj npab los ntawm qhov thaiv sab saud. Hauv qhov kev qoj ib ce no, tag nrho cov khoom ntog ntog ntawm cov pob tom qab ntawm lub triceps. Kev ua hauj lwm hnyav yog qhov tsis tseem ceeb ntawm no, qhov kev tawm dag zog no tsis cuam tshuam rau lub zog ntawm koj ob txhais tes. Nws yog ib qho tseem ceeb kom txais tau qhov ua kom haum thiab xaiv qhov hnyav ua haujlwm, ces cov twj tso tawm yuav hnyav dhau. Muaj ob peb yam ntawm qhov kev tawm dag zog no: koj tuaj yeem ua nws nrog ib tus qauv ncaj, nrog txoj hlua, thiab txawm tias ib txhais tes nrog tus tuav rov qab. Nws raug nquahu kom hloov cov kev xaiv no rau kev kawm tag nrho ntawm triceps.
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- Thaub sib ncaws. Bent dhau ntawm kev txuas ntxiv tsis yog pom hauv kev ua si hauv tsev, tab sis lawv yog qhov kev tawm dag zog zoo rau kev ua haujlwm tawm lub taub hau triceps ntev. Qhov tseem ceeb ntawm no yog tsis yog dag koj tus kheej, sim nqa lub dumbbell nrog koj lub cev tag nrho, tab sis suav nrog tsuas yog triceps hauv kev ua haujlwm. Tsis tas li, kickbacks tuaj yeem ua rau ntawm qhov qis dua ntawm qhov hla hla.
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- Kev txuas ntxiv los ntawm tom qab lub taub hau nrog dumbbells. Lwm txoj hauv kev xaiv ntawm Fabkis txoj xovxwm. Lawv tuaj yeem ua tau ob qho tib si nrog ib tug dumbbell nrog ob txhais tes, thiab hloov nrog txhua tes. Kev tawm dag zog kom zoo dua yog ua thaum ua zaum.
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Kev tawm dag zog lub xub pwg nyom
- Viav vias ntaj rau ob sab. Nov yog qhov kev tawm dag zog uas ua kom koj lub xub pwg nyom. Yog tias ua kom tiav, lub nra yuav nkag mus rau hauv nruab nrab cov leeg. Txhawm rau ua qhov no, thaum nqa, sim ua kom tus ntiv tes me sab saum toj theem ntawm tus ntiv tes xoo thiab tsis tsa lub dumbbells dhau lawm, txwv tsis pub lub nra tag nrho yuav nkag mus rau hauv lub trapezoid. Tsis tas li, tsis txhob siv inertia, txhawb nqa thiab qis dua hauv kev tswj hwm.
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- Lub viav vias dumbbells lossis ib qho barbell pem hauv ntej ntawm koj. Hauv qab daus thaj ua rau cov leeg ua qhov tseem ceeb rau txhua qhov sib tw nias kom txaus siab. Nws yog qhov zoo tshaj plaws los qhia nws nrog dumbbell viav vias (tsawg dua nrog tus barbell) nyob rau hauv pem hauv ntej ntawm koj. Txhawm rau ua haujlwm ntau "huv si" thiab tsis suav nrog cov leeg ntawm sab nraub qaum thiab txhais ceg hauv kev ua haujlwm, khoov koj sab nraub qaum tiv thaiv phab ntsa - los ntawm txoj haujlwm no koj yuav tsis muaj kev xaiv tab sis nqa lub projectile ua ntej ntawm koj nrog kev rau siab ntawm koj lub xub pwg.
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- Viav vias rau nram qab raws. Txoj kev tom qab ntawm cov nqaij ntawm deltoid yog qhov loj tshaj hauv ntim, yog li koj yuav tsum tau qhia nws kom nquag. Cov viav vias tuaj yeem ua rau hauv toj (koj yuav tsum nqis mus tib seem nrog hauv pem teb), zaum hauv av tsis xwm yeem, pw ntawm koj lub plab ntawm lub tog zaum rub (lub kaum sab xis yuav tsum txog 30 degrees). Sim tsis txhob siv koj cov leeg nraub qaum. Yog tias koj tab tom ua cov tshuab kev sib tua, sim txav koj lub xub pwg mus tom ntej me ntsis, yog li nws yuav yooj yim rau koj mus ntes cov kev cog lus ntawm daim iav tom qab.
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- Viav vias rau sab, nyob rau hauv pem hauv ntej ntawm koj lossis nyob rau hauv inclination hauv kev hla dhau. Cov kev hloov pauv no zoo ib yam li viav vias viav vias, tab sis tau ua nyob rau hauv kev hla dhau, uas tso cai rau koj nce me ntsis ntxiv qee yam hauv qee kis thiab ua kom lub hom phiaj ntawm cov leeg pab pawg hauv qhov nro thoob plaws tag nrho cov teeb.
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- Ua rau nram qab raws hauv tus kws qhia npauj npaim. Nws yog ua thaum zaum tig ntsia lub simulator. Cov tes yuav tsum nyob ntawm theem xwb pwg. Nws tseem ceeb heev uas koj sim siv koj cov leeg ua kom ntau li ntau tau.
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Kev rho tawm qoj ib ce rau cov xovxwm
Technically, txhua qhov kev tawm dag zog rau cov xovxwm tuaj yeem raug ntaus nqi rau qhov yooj yim, txij li thaum lawv ua, txawm tias flexion / txuas ntxiv ntawm lub nraub qaum thiab lub ntsag pob qij txha (hauv kev sib ntswg) tshwm sim, lossis ntau pawg leeg koom nrog - xovxwm thiab ceg (thaum nqa ceg).
Txawm li cas los xij, hauv qhov no nws tsis tseem ceeb - thaum qhia kev tshaj xov xwm, koj yuav tsum tsis txhob xav txog cov kev tawm dag zog thiab cais, ua cov haujlwm txav uas koj tuaj yeem hnov qhov quav ntawm lub plab pob txha zoo.
