Mus tsis tau hauv lub chaw ua si tsis tu ncua? Tsis txhob poob siab! Koj tuaj yeem cob qhia tag nrho yam tsis muaj kev mus tsev nrog kev pab ntawm cov khoom siv kis las yooj yim tshaj plaws - kab rov tav. Qhov kev qhia tau zoo ntawm kab rov tav bar kev cob qhia rau cov neeg pib tau tso cai rau koj los ua haujlwm yuav luag txhua cov leeg ntawm lub npog tas ib ce: lub latissimus dorsi, biceps, triceps, deltoids thiab abs.
Qhov txiaj ntsig ntawm kev cob qhia ntawm kab rov tav
Muaj ntau ntau yam kev tawm ntawm txoj kab ntawm txoj kab rov tav: rub tawm ua ke hauv ntau yam kev hloov, thawb-sia, dai ceg tsa ceg, txhawb lub zog thiab lwm yam. Pom cov tsim nyog rau koj cov hom phiaj yuav tsis nyuaj. Nrog kev pab ntawm cov complexes tau piav nyob rau hauv tsab xov xwm, koj yuav nce cov leeg nqaij, ua kom muaj zog thiab txhim kho kev nyem. Txawm li cas los xij, kev teeb tsa thiab kev sib thooj yog qhov tseem ceeb hauv txhua yam, thiab kev qhia ntawm kab rov tav nrog koj tus kheej qhov hnyav tsis muaj qhov tshwj xeeb.
Hauv tsab xov xwm, peb yuav soj ntsuam qee cov kev qhia zoo tshaj plaws ntawm kab rov tav, teb cov lus nug ntawm yuav ua li cas los tsim cov kev pab cuam rau tus kheej, thiab muab cov lus qhia thiab txiaj ntsig zoo.
Qhov txiaj ntsig ntawm kev cob qhia
Cov kev tawm dag zog ntawm kab rov tav thiab txoj kab ncaj nraim tsis yog los ntawm lub caij nyoog uas nyob hauv plawv ntawm kev qhia kev tawm dag zog - kev tawm dag zog lub cev. Cov txiv neej tau qhia qhia kev qhia ntawm kab rov tav txij thaum yau: ob qho tib si hauv tsev kawm thiab hauv ib kis kis las twg. Hauv pawg tub rog thiab kev tawm dag zog hauv tsev kawm ntawv qib siab, cov kev tawm dag zog no tseem tsis tau hla dhau. Vim li cas lawv thiaj li muaj txiaj ntsig thiab dab tsi yog lawv cov peev txheej tseem ceeb?
- Qhov muaj thiab nthuav dav. Muaj cov kab rov tav hauv txhua qhov chaw me: koj tsis tas yuav nkim sijhawm mus rau qhov chaw cob qhia. Hauv cov nroog loj, muaj ntau dua thiab ntau qhov chaw ua haujlwm zoo hauv thaj chaw nrog cov kab rov tav ntawm qhov siab sib txawv thiab qhov dav, cov kab tuav, cov nplhaib, cov ntaiv rau kev cob qhia tuav, hlua thiab lwm yam khoom siv. Txhua yam no pub dawb xwb. Koj tuaj yeem ua nws yooj yim dua - yuav lossis tsim kab rov tav koj tus kheej thiab ntaus pob ncaws pob yam tsis muaj koj lub tsev.
- Ntau yam ntawm cov txheej txheem kev cob qhia. Yog tias koj xav tias kev cob qhia ntawm kab rov tav yog txwv rau tsuas yog rub ib tus, koj nkag siab yuam kev heev. Nrog rau qee qhov kev qhia ntawm lub cev, ntawm kab rov tav kab koj tuaj yeem ua haujlwm tawm yuav luag txhua cov leeg ntawm lub npog tas ib ce.
- Kev Nyab Xeeb. Yog tias koj ua raws li cov txheej txheem kev tawm dag zog kom raug, kev pheej hmoo ntawm kev raug mob raug txo kom tsawg. Cov kev cai yog yooj yim: thaum rub tawm thiab lwm yam kev tawm dag zog, tsis txhob qaij koj lub taub hau rov qab ntau dhau, tsis txhob rub lub nraub qaum thoracic, tsis txhob ua lub voj voos nrog koj lub xub pwg.
- Nce hauv cov nqaij thiab qhov hnyav. Ntawm txoj kab rov tav, nws yog ib qho yooj yim los siv lub hauv paus ntsiab lus ntawm kev nce qib ntawm cov khoom thauj, uas yuav ua rau koj loj dua thiab muaj zog dua. Tsis tas li, los ntawm kev cob qhia nrog koj tus kheej qhov hnyav, ligaments thiab tendons yog cov muaj zog, uas ua kom lub zog muaj peev xwm.
- Txuag lub sijhawm. Kev cob qhia ntawm kab rov tav tsis siv sijhawm ntau. 25-30 feeb yog txaus kom ua tiav tag nrho cov kev npaj ua tiav.
Muaj nuj nqi zoo rau lub cev
Nws tau muab pov thawj tias lub sijhawm ntev dai rau ntawm txoj kab rov tav uas tsis tas siv txoj hlua khi lub caj dab ua rau mob hypertonicity los ntawm qhov txuas ntawm qhov txha nqaj qaum, ntxiv dag zog tuav, txhim kho lub cev thiab txo qhov kev pheej hmoo ntawm rov qab raug mob.
Kev ua haujlwm ntawm lub cev tas mus li tso cai rau cov leeg ua kom kov yeej kev mob thiab hlawv tus cwj pwm hauv cov leeg. Tsis lees paub los ntau tom qab. Ua haujlwm dhau sijhawm, cov neeg ncaws pob hloov kho cov haujlwm zoo li no, thiab kev cob qhia ntawm kab rov tav yog yooj yim dua.
Ntawm lwm yam, kev ua kis las hauv huab cua ntshiab yog kev noj qab haus huv ntau dua rau lub cev dua li hauv chav ncaws pob. Cov pa oxygen ntau dua nyob rau hauv cov huab cua ua rau kom rov zoo sai ntawm cov teeb tsa, txhim kho oxidation ntawm adipose ntaub so ntswg.
Cov Yuav Tsum Tau Ua
Tsis yog txhua tus ncaws pob yuav tau txais txiaj ntsig los ntawm kev qhia paub kab rov tav. Nws tau dav ntseeg tias dai rau ntawm txoj kab ntawm kab rov tav muaj yuav luag tag nrho cov khoom ntiag tug thiab pab nrog hernias thiab protrusions. Hmoov tsis zoo, qhov no yog deb ntawm rooj plaub.
Nrog rau cov teeb meem zoo li no ntawm lub nraub qaum, koj yuav tsum tsis txhob qhia ntawm kab rov tav txhua, vim tias lub sijhawm ntev hauv qhov chaw txuas ntxiv tuaj yeem ua rau qhov xwm txheej hnyav.
Ua ntej pib ua haujlwm puv ntoob, nco ntsoov sab laj nrog tus kws kho mob tsim nyog. Tsuas yog nws yuav muaj peev xwm teb qhov lus nug ntawm yuav ua li cas thiaj li ncaws pob thiab tsis ua teebmeem rau koj kev noj qab haus huv.
Nws kuj tseem tsis pom zoo rau kev xyaum ntawm kab rov tav rau cov neeg uas nyuam qhuav tau mob sprains lossis ligament kua muag hauv lub xub pwg lossis lub luj tshib. Kev dai rau lub sijhawm ntev yuav ua rau mob, tshwj xeeb yog tias koj lub cev hnyav dua li qhov nruab nrab. Koj khiav txoj kev pheej hmoo ntawm kev rov muaj dua kev raug mob.
Pib qhov kev pab cuam
Thawj yam uas cov neeg tshiab yuav tsum tau ua yog kawm paub txog kev rub kom raug. Kev rub tawm tsis tau ua tiav nrog biceps thiab forearms, tab sis nrog latissimus dorsi. Qhov no yog lub hauv paus ntawm txhua qhov kev tawm dag zog ua. Txoj hauv kev yooj yim ntawm txoj kev ua li no yog sim coj cov caj dab los sib xyaw ua ke thaum koj tsa lub cev sawv. Koj tsis tas yuav ua viav vias.
Lub zog ua haujlwm rau nws tus kheej yuav tsum tau ua tsis yog vim qee yam kev mob siab, tab sis vim yog qhov zaws ntawm cov leeg dav ntawm sab nraub qaum. Zoo li qhov kev txav no yog qhov nyuaj, thiab feem ntau nws yuav siv ntau dua ib hlis ntawm kev cob qhia. Tab sis thaum koj kawm paub yuav ua li cas ua li no, koj lub nraub qaum yuav pib loj hlob ntawm tus nqi txiav txim siab. Lwm qhov kev xaiv yog siv lub xub pwg pluaj, lawv pab tua caj npab.
Ua ntej pib ua cov txheej txheem, koj yuav tsum ua qhov kev ntsuas - rub koj tus kheej kom nrog qhov dav rau qhov ntau kawg. Yog tias koj tau tswj ua ntau dua 5, hla thawj qhov haujlwm thawj zaug thiab tam sim ntawd mus rau qhov thib ob. Yog tias koj tswj ua nws 1-4 zaug, pib nrog ib qho kev pab cuam yooj yim rau 4 lub lis piam kom nce cov txiaj ntsig rub tawm:
| Lim tiam 1 | |
| Tus naj npawb ntawm le caag | Tus naj npawb ntawm rov ua dua |
| Hnub 1 | |
| 5 | 1, 1, 1, 1, qhov siab tshaj plaws |
| Hnub 2 | |
| 5 | 1, 1, 1, 1, qhov siab tshaj plaws |
| Hnub 3 | |
| 5 | 1, 2, 1, 1, qhov siab tshaj plaws |
| Lim tiam 2 | |
| Tus naj npawb ntawm le caag | Tus naj npawb ntawm rov ua dua |
| Hnub 1 | |
| 5 | 1, 2, 1, 1, qhov siab tshaj plaws |
| Hnub 2 | |
| 5 | 2, 2, 2, 1, ntau |
| Hnub 3 | |
| 5 | 2, 2, 2, 2, 2 qhov ntau |
| Lim tiam 3 | |
| Tus naj npawb ntawm le caag | Tus naj npawb ntawm rov ua dua |
| Hnub 1 | |
| 5 | 2, 3, 2, 2, ntau |
| Hnub 2 | |
| 5 | 3, 4, 3, 3, siab tshaj plaws |
| Hnub 3 | |
| 5 | 3, 4, 3, 3, siab tshaj plaws |
| Lim tiam 4 | |
| Tus naj npawb ntawm le caag | Tus naj npawb ntawm rov ua dua |
| Hnub 1 | |
| 5 | 3, 4, 3, 3, siab tshaj plaws |
| Hnub 2 | |
| 5 | 4, 5, 4, 4, tshaj plaws |
| Hnub 3 | |
| 5 | 4, 5, 5, 5, tshaj plaws |
Qhov kev pabcuam kev cob qhia ntawm kab rov tav rau cov neeg uas tuaj yeem ua tau ntau dua 5 rub tawm yog tsim rau 3 ntu toj ib lub asthiv. Lwm ce twb tau ntxiv rau ntawm no. Txhua qhov kev tawm dag zog yog luv luv, tsis pub dhau 30 feeb.
| Hnub Monday | ||
| Dhia kev rub tawm | 3x10-15 |  |
| Kab rov tav rub-tawm ntawm txoj kab qis | 3x10-12 |  |
| Kev tuav ruaj khov | 3x5-7 |  |
| Dai rau ntawm txoj kab tav toj | 4 x ntau |  |
| Hnub Wednesday | ||
| Dai ob txhais ceg tsa mus rau ntawm qhov bar | 3x8-10 |  © Makatserchyk - stock.adobe.com |
| "Wipers" | 3x6-8 |  |
| Simulated Fabkis xovxwm ntawm lub qes | 4x10-15 |  |
| Dai rau ntawm txoj kab tav toj | 4 x ntau | |
| Hnub Friday | ||
| Dhia kev rub tawm | 3x10-15 | |
| Rub tawm sab nraub taub hau | 3x5-7 |  |
| Nqaim Rov Qab Tuav Puag-ups | 3x4-6 |  |
| Dai rau ntawm txoj kab tav toj | 4 x ntau | |
Sai li koj tuaj yeem siv zog ua tiav ntawm txhua qhov kev ua haujlwm, pib maj mam nce tus naj npawb ntawm kev rov ua dua thiab kev ua. Tsis tas li, ntsuas koj qhov kev nce qib cais hauv kev rub tawm los ntawm lub sijhawm, vim qhov no yog lub hauv paus ntawm txhua qhov kev tawm dag zog ntawm kab rov tav. Yog tias koj tuaj yeem yooj yim thiab ua kom tiav 15 reps, nws yog lub sijhawm yuav hloov mus ua haujlwm hnyav rau kev sib tw ntau dua rau cov neeg ncaws pob.
Ib qho kev xaiv zoo ntxiv rau qhov nce ntxiv yuav tsum siv tes taw hnyav ntxiv. Ib lub hnab ev ntawv uas muaj qhov hnyav, xws li lub hnab ntim dej lossis dej fwj, ua haujlwm tau zoo ntawm no.
Qhov program nyob ntawm kab rov tav rau qhov hnyav nce
Yog tias koj yog cov neeg ncaws pob muaj kev paub tab thiab muaj cov lus qhia zoo ntawm cov txheej txheem ntawm txhua qhov kev tawm dag zog, tom qab ntawd qhov kev qhia ua kom hnyav no yog rau koj. Los ntawm kev ua, koj yuav ntxiv qhov nqaij rau hauv koj txhais tes, nraub qaum thiab xub pwg.
Txoj kev kawm txog kab sib chaws tav toj kom tau txais huab hwm coj yog tsim nyob ib puag ncig ntawm ntau qhov kev sib koom ua ke uas koom nrog ntau cov leeg nqaij loj hauv ib zaug. Kev ua haujlwm tau ua nyob rau hauv qhov rov ua dua li ntawm 8 txog 15. Tsuas yog peb txoj haujlwm hauv ib lub lis piam, txawm li cas los xij, qhov seem ntawm cov pawg yuav tsum yog qhov tsawg - txoj kev no koj yuav ua rau kom cov ntshav ntawm cov leeg ua haujlwm, tsis muaj qhov kev loj hlob ntawm cov leeg.
| Hnub Monday | ||
| Kev tuav ruaj khov | 3x12 | |
| Ob-txhais tes quab yuam tawm | 3x6-8 |  |
| Thaum uas tig mus tuav-rub | 3x8-10 |  |
| Kab rov tav rub-tawm ntawm txoj kab qis | 4x15 | |
| Hnub Wednesday | ||
| Rub tawm sab nraub taub hau | 4x10 | |
| Push-ups los ntawm kab rov tav | 4x12-15 |  |
| Diagonal pull-ups | 3x8 |  |
| Dai rau ntawm ib sab tes | 3x ntau |  |
| Hnub Friday | ||
| Nqaim Rov Qab Tuav Puag-ups | 4x10-12 | |
| Simulated Fabkis xovxwm ntawm lub qes | 4x12-15 | |
| Tsa ceg ncaj rau saum ntoo cuam | 3x12 | © Makatserchyk - stock.adobe.com |
| Dai Rau Hauv caug Raises | 3x15 |  © Yakhauj Lund - stock.adobe.com |
Raws li koj tuaj yeem pom, hauv txhua qhov kev sib tw, peb tau ncaj qha lossis tsis ncaj qha rau txhua qhov kev loj ntawm cov tub ntxhais. Qhov no mus kom ze rau kev cob qhia tsis ua rau muaj kev cuam tshuam txhua lub sijhawm, txij li qhov nyiaj ua haujlwm tsis loj npaum li hauv qhov peb-hnub sib cais hauv chav dhia ua si. Cov leeg muaj sij hawm los kho kom zoo.
Txhawm rau kom muaj qhov sib zog ntawm cov txheej txheem kev cob qhia, sim so kom tsawg li sai tau ntawm cov sijhawm ua haujlwm - tsis pub ntau tshaj ib feeb. Yog tias qhov nyiaj tau los ntawm kev ua haujlwm tsawg dhau rau koj, ntxiv 1-2 qhov kev tawm dag zog rau txhua qhov kev tawm dag zog thiab nce tus lej ntawm qhov rov ua dua rau 15. Koj tuaj yeem siv tes taw hnyav ntxiv.
Kho pab
Hais txog lub zog tivthaiv, qhov kev cob qhia ntawm kab rov tav rau txoj haujlwm nyem tsis txawv dhau ntawm kev ua haujlwm ntawm qhov loj. Ob qho tib si peb qhia hauv nruab nrab rep thaj (8 txog 15) thiab ua cov kev coj ua zoo sib xws. Qhov no yog qhov nyiaj tau zoo tsis tsuas yog ua kom muaj huab hwm coj, tab sis kuj rau kev tswj hwm nws.
Lub ntsiab sib txawv ntawm cov teeb thiab hom qhuav yog khoom noj khoom haus. Nws yog qhov no uas txiav txim siab seb tus neeg ntaus kis las yuav ua kom nqaij lossis hlawv cov rog ntau dhau. Tsis tas li, thaum ziab, koj tuaj yeem ntxiv cardio nrog cais ua: jogging, caij tsheb kauj vab, thiab lwm yam.
Rau kev txhim kho ntau dua ntawm cov calorie hauv kev qhia ua kom muaj zog, qee qhov CrossFit tawm dag zog tuaj:
| Hnub Monday | ||
| Burpee nrog cov quab yuam tso tawm ntawm kab rov tav | 3x8-10 |  |
| Nqaim Rov Qab Tuav Puag-ups | 4x10-15 | |
| Simulated Fabkis xovxwm ntawm kab qis | 4x12-15 | |
| Tsa ceg ncaj rau saum ntoo cuam | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Hnub Wednesday | ||
| Kev tuav ruaj khov | 4x12-15 | |
| Push-ups los ntawm kab rov tav | 4x12-15 | |
| Thaum uas tig mus tuav-rub | 4x15 | |
| "Wipers" | 3x8-12 | |
| Hnub Friday | ||
| Ob-tso kev tawm mus | 3x8-10 | |
| Kev tuav ruaj khov | 4x10-15 | |
| Simulated Fabkis xovxwm ntawm lub qes | 4x12-15 | |
| Dai ces kaum | 3x60-90 sec |  © undrey - stock.adobe.com |
Yuav kom tau txais ntau tshaj plaws ntawm qhov kev pabcuam no, ua ib txoj cai rau ncua ntawm qhov kawg ntawm kev cog lus hauv kev rub-tawm (cov ntsiab lus ntawm lub zog). Cov leeg yuav teb tau zoo rau cov txheej txheem no, nraub qaum sai yuav ua tau nruj thiab tawv. Ua haujlwm nruj me ntsis raws li qhov kev xav. Thaum lub hau tshwj xeeb tshaj plaws, zaws lub xub pwg hniav thiab sim kho lawv. Yog tias koj ua txhua yam kom raug, koj yuav hnov ib yam dab tsi zoo li qhov mob me hauv koj lub latissimus cov leeg. Qhov loj tshaj plaws nyob rau lub sijhawm no tsis yog kom hloov lub siab xa mus rau lub pob taws thiab cov caj npab.
Yog tias koj xav kom nce qhov kev sib zog ntawm koj txoj kab ua haujlwm tawm thaum ua haujlwm hlawv cov rog, ua raws tib qho kev pabcuam, tabsis ua ib kab ntawv cov haujlwm tawm. Qhov no yog ua tiav raws li hauv qab no: peb ua ib txoj ntawm 10-15 rov hais dua ntawm txhua qhov kev tawm dag zog yam tsis muaj kev so. Qhov no yog ib puag ncig. Tom qab txhua lub puag ncig, peb so li ob txog plaub feeb. Yuav tsum muaj 3-6 puag ncig hauv tag nrho.
Txhawm rau soj qab qhov hloov zuj zus ntawm cov khoom thauj, maj mam nce tus naj npawb ntawm qhov rov ua dua hauv cov pawg. Piv txwv li, ua 3 zaug ntawm 10 reps rau txhua lub teeb. Tom qab ntawd 11, ces 12 reps ... Thaum koj ncav cuag 15 reps, ntxiv ib qho ntxiv kab thiab rov ua dua txhua qhov.
Ua haujlwm rau cov leeg rov qab thiab abs
Yog tias koj cov leeg nraub qaum nyob deb dua hauv txoj kev txhim kho, tom qab ntawd qhov kev cob qhia ntawm txoj kab rov tav rau kev txhim kho cov leeg ntawm lub nraub qaum thiab abs yog qhov koj xav tau. Cov no yog cov kev qoj ib ce zoo tshaj plaws rau kev loj hlob nraub qaum hauv qhov dav, tsis muaj dab tsi ntau dua ua tau zoo tau raug tsim. Los ntawm kev ntxiv ob peb hloov pauv rau cov classic dav tuav rub-ups, koj yuav ua haujlwm tawm tag nrho cov kab ntawm cov leeg rov qab.
Tsis tas li, nrog kev pab ntawm txoj kab rov tav, koj tuaj yeem ua tiav qhia cov xovxwm. Pom zoo, ua cov monotonous crunches rau hauv pem teb lossis hauv simulators ntawm cov ces kaum sib txawv yog qhov tho txawv. Nyob rau hauv cov xwm txheej zoo li no, dai ceg tsa sawv los rau hauv txoj kev cawm, muaj cov loj loj ntawm cov kev tawm dag zog no.
Yuav muaj plaub qhov kev sib tw nyob rau hauv tsuas yog ib lub lim tiam, thawj ob yog qhov nyuaj, qhov thib ob yog sib zog. Txoj kev no koj yuav zoo li tsis nkees yam tsis muaj dab tsis cuam tshuam koj txoj kev kawm.
| Hnub Monday | ||
| Kev tuav ruaj khov | 5x10-15 | |
| Thaum uas tig mus tuav-rub | 3x10-12 | |
| Nqaim Rov Qab Tuav Puag-ups | 3x10-12 | |
| Kab rov tav rub-tawm ntawm txoj kab qis | 4x15-20 | |
| Hnub Tuesday | ||
| Tsa ceg ncaj rau saum ntoo cuam | 3x15 | © Makatserchyk - stock.adobe.com |
| "Wipers" | 3x8-10 | |
| Lwm txoj kev tu dai ntawm lub nce | 3x10-12 |  |
| Dai Rau Hauv caug Raises | 3x10-12 | © Yakhauj Lund - stock.adobe.com |
| Hnub Friday | ||
| Kab rov tav rub-tawm ntawm txoj kab qis | 4x12-15 | |
| Kev tuav ruaj khov | 3x8-10 | |
| Hnub Saturday | ||
| Dai ob txhais ceg tsa | 3x10 | © Makatserchyk - stock.adobe.com |
| Dai Rau Hauv caug Raises | 3x10 | © Yakhauj Lund - stock.adobe.com |
Cov haujlwm no rau hnub Monday thiab Tuesday yog yuav luag ob npaug rau hnub Friday thiab hnub Saturday. Qhov no yog qhov tsim nyog los daws lub siab ntsws thiab cov leeg nqaij los ntawm kev ua haujlwm nyuaj. Yog tias koj tuaj yeem ua plaub qhov ua haujlwm nyuaj hauv ib lub lim tiam, tsis muaj ib tus neeg txwv tsis pub ua qhov no, tab sis tom qab ntawd qhov rov qab yuav tsum tau them ntau dua.
Kev tawm dag zog lub cev
Yog tias koj lub hom phiaj yog kom ntxiv dag zog, ib qho kev qhia paub ntxiv dag zog yuav pab koj.
Kev qoj ib ce xws li plyometric rub-tawm (tshem koj ob txhais caj npab tawm ntawm qhov bar thiab mus npuaj teg), rub ob sab npab, thiab rub tawm nrog cov tes taw hnyav ntxiv yuav ua rau koj muaj zog dua:
| Hnub Monday | ||
| Ob-tso kev tawm mus | 5x6-8 | |
| Dav-tuav-rub nrog rau tes taw hnyav dua | 3x8-10 | |
| Thim rov qab tuav-rub nrog rau tes taw hnyav dua | 3x8-10 | |
| Hnub Wednesday | ||
| Simulated Fabkis xovxwm ntawm lub qes | 4x8-12 | |
| Kab rov tav rub-tawm ntawm txoj kab qis | 4x15 | |
| "Wipers" | 3x10 | |
| Tsa ceg ncaj rau saum ntoo cuam | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Hnub Friday | ||
| Ob-tso kev tawm mus | 5x6-8 | |
| Phuam rub-ce | 4x6-8 |  |
| Kev pab plyometric | 3x8-10 |  |
| Lub sijhawm sib txuam rub-ib ce nrog hnyav dua | 3x8-10 | |
Nyob rau hauv tag nrho, nws raug nquahu kom ua peb qhov kev tawm dag zog hauv ib lub lis piam, ntawm txhua qhov koj yuav tsum tau ua haujlwm kom muaj lub zog ntawm qhov muaj zog nyob hauv qhov tsawg me ntawm kev rov ua dua.
Rub cov lus qhia kev cob qhia kev kawm
Yog tias koj qhia raws li cov kev pab cuam saum toj no, tab sis tsis pom tias muaj kev hloov pauv hauv koj lub cev nqaij daim tawv, tsis txhob plam lub siab. Cov txheej txheem no yuav pab koj ncav cuag koj lub peev xwm.
Kev nuances
- Ua raws cov txheej txheem. Thaum ua cov rub tawm ntawm txoj kab, tsom rau cov leeg ntawm nraub qaum, thiab tsis yog rau caj npab. Siv txoj hlua khi ntawm caj dab kom tau txais kev hnov zoo dua rau kev nqes tes thiab ncab ntawm qhov muag. Sim ua kom koj lub xub pwg nyom qis dua me ntsis, yog li koj "tso tawm" cov leeg pob tw thiab cov leeg nqaij, thiab lub nraub qaum yuav tau txais kev ntxhov siab ntau dua.
- Yog tias koj tus tuav yog txoj kev poob qis tshaj hauv koj txoj saw hlau, them nyiaj ntau rau cov dai khaub ncaws. Koj tuaj yeem siv tes taw hnyav ntxiv los ntawm kev dai ntawm lub hwj kais lossis qhov sib txuas ntawm cov saw rau koj txoj siv. Lwm qhov kev xaiv yog siv cov phuam da dej. Dai rau nws txig tsim lub zog ntawm forearms. Koj tuaj yeem qhwv txoj phuam ib ncig ntawm qhov bar kom ua rau nws dav dua ntxiv dag zog rau koj txhais tes thiab nce ntiv tes kom muaj zog. Nws raug nquahu kom siv chalk, vim tias nws yuav yooj yim dua los tuav cov kab rov tav, thiab cov tes nyem tsis zoo li cia koj poob qis.
- Tso tawm lub zog ntawm inertia.Tsis txhob dag koj tus kheej - txhua tus rep yuav tsum tau ua nyob rau hauv kev tswj. Txhua tus ntawm lawv yuav tsum yog qhov "huv", koj yuav tsum tsis txhob wriggle nrog koj lub cev tag nrho kom rub tau koj tus kheej. Nws tsis muaj kev txiav txim zoo. Nws yog qhov zoo dua los ua tsawg dua cov reps, tab sis tus txheej txheem tseeb, cov txiaj ntsig yuav muaj ntau dua.
- Sim ua kom ib ce sib ce tsis tu ncua. Qhov no ua rau nws yooj yim dua rau kev siv cov neuromuscular sib txuas thiab tsom rau kev ncab thiab sib cog lus ntawm cov leeg. Qhov no siv rau txhua qhov kev tawm dag lub cev. Txawm li cas los xij, qhov no tsis txhais tau tias qhov nrawm nrawm dua zoo dua.
- Yog tias koj tseem yog tus pib ua haujlwm thiab qhov kev qhia paub qhia los ntawm peb yog qhov nyuaj rau koj, xyuam xim ua haujlwm tawm cov pabcuam kom pab tau. Ua rov qab ua kom tawm dag zog ntawm cov chav hauv chaw dhia ua si yuav pab koj lub dag zog thiab ua kom rub tawm yooj yim dua. Lwm qhov kev xaiv yog siv txoj kev pab ntawm tus khub. Cia nws ruam koj li me ntsis thaum rub tawm, li no ua rau cov haujlwm yooj yim. Tom qab ib ntus, koj yuav muaj peev xwm rub tawm kom zoo rau koj tus kheej. Qhov kev xaiv thib peb yog txhawm rau ua kom tsis tiav kev rub tawm. Thaum lub sij hawm dhau los, koj yuav delve rau hauv biomechanics ntawm kev txav thiab tuaj yeem yooj yim kov yeej cov pob tuag thiab ua kom rub tawm mus rau txhua qhov loj. Qhov kev xaiv kawg yog rub-up hauv gravitron. Qhov no yog lub tshuab zoo uas pab koj rub tawm siv cov cuav, qhov tsis kam tuaj yeem hloov pauv thaum lub zog loj tuaj.
- Saib xyuas koj cov kev noj haus. Nws tsis txaus rau cov leeg mob los txhawb kev loj hlob los ntawm kev cob qhia lub zog; lawv xav tau kev pab rau kev rov qab los thiab kev kub siab tom qab. Yog li, koj xav tau qhov tshaj ntawm cov calories, qhov kom txaus ntawm cov protein (li 2 g ib kg ntawm lub cev qhov hnyav) thiab cov khoom noj khoom haus carbohydrates (los ntawm 4 g ib kg).
Kev cob qhia cov txheej txheem kev nyab xeeb
- Ua tib zoo saib thaum ua puab tsaig. Muaj ntau tus neeg ncaws pob tsis muaj qhov ywj pheej los ua qhov kev qoj ib ce no kom raug, uas ua rau cov pob qij txha thiab txoj leeg khi ntawm lub xub pwg mob. Kwv yees li ntawm tib zaj dab neeg yog txuam nrog ob qho kev tawm dag zog zoo li no: barbell nias los ntawm tom qab lub taub hau thiab lub qhov tuag ntawm txoj kab thaiv tom qab taub hau.
- Yog koj tsis xis nyob thaum ua ib ce, muab nws tso. Nws yog qhov zoo dua los hloov cov khoom no nrog qee yam zoo dua, tab sis nrog thauj ntawm cov leeg sib luag ntawm cov leeg sib tw.
- Nco ntsoov ua txoj haujlwm sib koom ua ke kom sov ua ntej kev cob qhia. Kev rub tawm, rub tawm, dai ceg tsa ceg yuav luag txhua cov leeg leeg, yog li kev sov siab yuav tsum tsim nyog. Ua tib zoo zuaj rau ntawm txhais tes thiab rotator cuff kom txo qhov kev pheej hmoo ntawm kev raug mob. Nqa ob peb txheej ntawm khoov khoov mus txuas ntxiv kom ncab koj sab nraub qaum. Tsis txhob ntshai siv sijhawm li 10-15 feeb los ua kom sov - koj cov leeg, pob qij txha thiab pob tw yuav ua tsaug rau qhov no.
Thiab hauv kev xaus, ib qho tseem ceeb ntxiv: txiav txim siab ntawm tus kheej ib zaug ntawm kev cob qhia. Koj yuav tsum tsis txhob cob qhia txhua txhua hnub, nqa lub cev ua rau lawv sab thiab sab nrauv. Qhov no yog fraught tsis tsuas yog nrog overtraining, tab sis kuj nrog kev raug mob. 3-4 ntu ib asthiv twg yuav txaus rau qhov phiaj xwm kev ua si nawv.
