Sawv kev calf tsa yog qhov kev ua tau zoo ntawm kev txhim kho plab hlaub. Nws lub ntsiab kom zoo dua yog tias peb tuaj yeem ncab lub plab hlaub kom ntau li ntau tau rau hauv qab ntawm qhov khoo thiab cov ntawv cog lus rau sab saud. Qhov no ntau nyuaj dua li nws zoo nkaus li thaum xub thawj siab ib muag. Ntau tus pib ua qhov kev qoj ib ce tsis raug no: lawv khaws qhov hnyav ua haujlwm hnyav thiab ua haujlwm nyob rau qhov tsawg kawg nkaus, tsis tas tsom mus rau kev txhim kho ntawm lub plab hlaub. Tab sis nyob rau hauv vain. Qhov no yuav muab koj qhov txiaj ntsig ntau tshaj 10% los ntawm qhov kev tawm dag zog no. Yog tias koj xav tau tshaj tawm nws, koj yuav tsum ua haujlwm txawv. Nws yuav nyuaj thiab mob, tab sis tsim nyog nws. Yuav ua li cas kom nws ua kom raug - nyeem peb cov ntawv.
Lub ntsiab thiab txiaj ntsig ntawm kev tawm dag zog
Qhov kev tawm dag zog no yog koj # 1 cov cuab yeej hauv kev sib ntaus rau qhov muag ntsia. Nws tuaj yeem ua tau hauv ntau yam kev hloov: nrog dumbbells, nrog tus hneev rau ntawm koj lub xub pwg, hauv Smith lossis qhov tshwj xeeb simulator. Muaj qhov sib txawv, tau kawg, tab sis peb yuav tham txog nws tom qab me ntsis. Txhua lwm cov kev tawm dag dag zoo yog, qhov tseeb, muab tau los ntawm kev sawv hauv plab hlaub. Thaum koj cob qhia koj lub plab hlaub nyob rau hauv ceg xovxwm tshuab, koj yog kiag li rov ua qhov biomechanics ntawm kev sawv calf hauv lub tshuab. Qhov tsuas yog qhov sib txawv yog tias tsis muaj qhov axial thauj ntawm lub nraub qaum. Tus nees luav qoj ib ce los ntawm lub hnub nyoog kub ntawm kev tawm dag zog yog qhov tseem ceeb zoo tib yam sawv ntsug plab hlaub nce, tab sis vim yog cov qaij mus tom ntej ntawm lub cev, lub nra yuav txawv me ntsis.
Cov txiaj ntsig ntawm kev tawm dag zog
Nws yog qhov txaus los ua qhov sawv ntsug plab hlaub nce ib zaug ib lub lim tiam, piv txwv li, thaum kawg ntawm kev ua haujlwm ceg. Qhov no yuav muaj txaus rau lawv cov kev kub siab.
Nco ntsoov tias cov nqaij nyuj plab hlaub ua lub zog stabilizer thaum siv dag zog xws li tog tuag thiab zaum zaum sawv hauv ntej. Lub cev khov kho muaj zog dua, koj hnyav dua tuaj yeem nqa tau. Yog li ntawd, lub plab hlaub yuav tsum tau kawm tsis yog rau cov neeg uas xav kom muaj lub cev zoo nkauj rau cov leeg qis, tab sis kuj yog rau cov neeg ncaws pob uas xav ua kom muaj qhov hnyav nce rau hauv kev txav mus los. Txhua txhua lub caij nyoog siv fais fab thiab cov neeg ncaws pob sib tw nrhiav tau sijhawm nyob hauv lawv qhov kev cob qhia los cob qhia lawv cov nyuj.
Contraindications rau cov kev siv
Qhov kev tawm dag zog no muab lub nra hnyav rau ntawm txoj hlab ntaws. Rau cov neeg uas twb muaj teeb meem nrog nws, piv txwv li, los ntawm daim npog taub hau, nws tsis pom zoo.
Kuj tseem muaj me ntsis ntawm cov pob txha nraub qaum nyob rau hauv qhov kev qoj ib ce, tshwj xeeb tshaj yog rau kev hloov pauv nrog ib rab phom rau ntawm xub pwg, hauv Smith thiab hauv kev simulator. Nws loj npaum li cas yog nyob ntawm qhov hnyav ua haujlwm. Nws tsis pom zoo kom siv qhov hnyav hauv qhov kev tawm dag zog hauv kev tawm dag zog no, vim nws yuav nyuaj rau koj los tsom rau kev ua haujlwm ntawm lub plab hlaub. Tab sis yog tias cov teeb meem ntawm tus txha nraub qaum yog qhov hnyav heev (hernias thiab tiv thaiv nyob rau hauv lub ncauj tsev menyuam, mob hnyav los yog osteochondrosis), nws yog qhov zoo dua rau kev qhia calves hauv ceg nias simulator. Lub biomechanics ntawm kev txav mus yuav luag zoo ib yam, tab sis koj yuav txuag koj lub nraub qaum los ntawm kev ntxhov siab tsis tsim nyog.
Cov leeg ua hauj lwm dab tsi?
90% ntawm lub zog load ntog rau ntawm cov leeg plab. Cov seem uas tau faib tawm yog faib ntawm tus txha nqaj ntxiv kis, cov leeg trapezius, plaub ceg thiab pob tw.
Rau kev tsim kho tag nrho ntawm cov leeg nqaij hauv qab, nws kuj yog qhov yuav tsum tau cob qhia cov leeg nqaij leeg, nyob hauv qab plab hlaub. Rau qhov no, lub rooj zaum plab menyuam nyuj tau sawv zoo tshaj plaws. Thaum cov leeg nqaij leeg zoo tsim, nws pom tau "thawb" lub plab hnyuv mus sab nraud, thiab nws kis tau ntau lub ntsej muag zoo. Cov zaj dab neeg hais txog tib yam nrog cov pos tom qab thiab nruab nrab ntawm cov caj dab hauv deltoid.
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Muaj ntau yam kev tawm dag zog
Muaj ntau txoj hauv kev los ua kev tawm dag zog, uas yuav xav tau siv lub tshuab lossis cov khoom siv kis las ntxiv.
Sawv ntsug plab hlaub sawv hauv lub simulator
Feem ntau qhov txawv txav yog sawv ntsug calf nce rau hauv lub tshuab. Tam sim no, muaj lub tshuab nyuj plab zom zis yuav luag txhua qhov chaw pov. Nws lub ntsiab kom zoo dua yog tias nws yooj yim rau peb ncab cov leeg ntawm qhov qis tshaj ntawm qhov ua tau, vim tias tseem muaj qhov nrug deb ntawm hauv pem teb thiab lub platform rau taw.
- Lub hauv paus pib rau kev tawm dag zog yog sawv ntawm lub sam thiaj tsuas yog sawv ntiv taw ntawm ko taw, qis pob taws qis thiab sim ua kom lawv "vau los ntawm" ntau li ntau tau. Yog li txhua yam muaj tseeb. Nov yog peb lub ntsiab lus pib, txhua qhov rov qab xav tau coj mus rau qhov no.
- Hauv qab taw tes, peb linger rau ob peb lub vib nas this txhawm rau txuas ntxiv ncab plab hlaub nqaij. Qhov kev qoj ib ce yog ua rau ntawm qhov ntau tau.
- Tom qab ntawd peb sawv hauv peb cov ntiv taw, thaum tab tom sim nce siab li sai tau.
- Nyob rau sab saum toj, peb ua lub tshuab txiav siab.
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Ntev npaum li cas koj yuav tsum nyob twj ywm tsuas yog nyob ntawm ntau npaum li cas koj tuaj yeem "nyem" lub plab hlaub kom ntau li ntau tau, kov yeej qhov mob.
Yog tias koj tau tswj tuav qhov kev sib koom tes siab kawg li 3-4 feeb, nws zoo heev. Tom qab 6-8 reps nyob rau hauv hom no, koj yuav hnov muaj lub zog nqus zog. Tom qab lwm 5 - mob hnyav. Peb lub luag haujlwm yog txuas ntxiv ua haujlwm kom txog thaum ua tiav tiav. Thaum koj tsis tuaj yeem ua ntau qhov ncab thiab qhov kawg ntawm kev cog lus, ua ob peb zaug ntxiv tsis tiav los ua tiav qhov kawg ntawm cov leeg. Qhov no tsis yog siv rau sawv kev nyom nyuj xwb, tabsis tseem hais txog lwmyam kev tawm dag zog no.
Yog tias koj tsis muaj qhov kev sim tawm zoo li no, koj tuaj yeem ua qhov kev xyaum ua gakka:
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Lwm qhov kev xaiv yog Smith, ntawm no yog qhov bar tuaj yeem tuav ntawm ntxiab (xws li zaum-sawv) lossis hauv npab tawm:
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Barbell sawv Calf Raises
Yog tias koj qhov chaw ua si tsis muaj lub tshuab nyuj plab hlaub, koj tuaj yeem ua qhov sawv ntsug plab hlaub nce nrog lub taub hau lossis hauv Smith. Txhawm rau ua kom tiav qhov kev ua haujlwm hauv simulator, nws raug nquahu kom muab lub platform me me tso rau hauv av ntawm thom khwm kom ntau qhov kev txav thiab ncab cov nyom hauv qis dua. Yog tias qhov no tsis tau ua tiav, koj yuav ua rau koj tus kheej tam sim ntawd ib nrab ntawm cov txiaj ntsig ntawm qhov kev tawm dag zog no, txij li lub nra rau ntawm lub calves yuav tsis txaus.
Nws raug nquahu kom tsis txhob overdo nws nrog qhov hnyav ua haujlwm, ntawm no nws yog qhov tseem ceeb rau peb kom hnov cov haujlwm ntawm cov leeg, thiab tsis yog nqa cov phaus nkaus xwb.
Sawv Sawv Cev Calf Raises nrog Dumbbells
Cov dab neeg no zoo ib yam nrog kev sawv ntawm plab hlaub nce nrog dumbbells. Qhov txawv tsuas yog peb tuav qhov hnyav hauv peb txhais tes, thiab tsis tuav peb sab nraub qaum.
Nco ntsoov tias tso qhov platform nyob hauv qab koj cov ntiv taw kom ncab kom ncab lawv hauv qab ntawm qhov kawg.
Yog tsis muaj qhov no, nws yuav tsis tuaj yeem hais txog lub nra ntawm lub calves thaum lub sijhawm hla ntawm qhov tsis zoo ntawm lub sij hawm, thiab hauv kev tawm dag zog no nws yog lub luag haujlwm tsawg kawg 50% ntawm qhov tshwm sim. Hloov ntawm dumbbells, koj tuaj yeem siv tes taw hnyav, tsis muaj ntau qhov sib txawv. Koj tuaj yeem ua qhov kev qoj ib ce no thaum sawv ntsug ntawm ib txhais ceg, thiab tuav lub dumbbell hauv txhais tes, tab sis koj yuav ntxiv cov leeg me uas yog lub luag haujlwm rau kev sib npaug thiab kev sib koom tes.
Muaj ntau ntau txoj kev xaiv, xav siv lawv txhua yam hauv koj cov haujlwm. Nco ntsoov lub hauv paus ntsiab lus ntawm cov txheej txheem kom raug: exhalation ib txwm ua nrog kev siv zog. Thiab tsis tua tus luj rau hauv no ce, nws nyuam qhuav tsis tsim nyog. Cov neeg ntaus pob ncaws pob rog hnyav feem ntau siv cov tes taw hnyav li tsis txaus ntseeg nyob rau qhov qoj ib ce no, thaum lub sijhawm pib rog plab hlaub pib siv hnyav hnyav. Cov lus xaus qhia lawv tus kheej.
