Cov kev tawm dag zog muab ntau txoj hauv kev rau ib qho kev ua haujlwm tsis muaj puv. Ntau yam khoom siv tau tsim los ua haujlwm nws tawm ntawm cov sib txawv ntawm qhov sib txawv, suav nrog cov thaiv thiab cov kws qhia kev, uas tso cai rau koj los txo lossis nce lub nra hauv txhua txoj kev. Qhov no yog qhov sib txawv ntawm kev kawm ua si thiab kev qhia nrog koj tus kheej qhov nyhav. Koj tuaj yeem hloov qhov hnyav ua hauj lwm hauv lub plab ua si raws li koj nyiam, thiaj li ua rau sib txawv.
Qhov kev qhia ntawm lub cev mus ua si hauv chav kis las yuav txawv txav heev, tab sis cov ntsiab cai ib txwm zoo ib yam:
- Kev tawm dag zog yuav tsum tsis txhob ua ntau dhau.
- Lawv yuav tsum tsis txhob hnyav dhau lossis hnyav dua lub teeb.
- Txawm tias qhov kev tawm dag zog zoo tshaj plaws yuav tsis tshem koj ntawm kev rog lub plab.
- Nws yog qhov tseem ceeb rau kev ua kom tiav ntawm kev sib tw.
Nco ntsoov 4 lub ntsiab lus no: lawv yuav ua rau koj lub neej yooj yim dua thaum tsim koj cov txheej txheem kev cob qhia.
Cov lus qhia los ntawm Gym abs workout
Hauv tsab xov xwm no peb yuav xam hais tias koj yuav tsum tau ua haujlwm ntau npaum li cas hauv kev ua haujlwm hauv qhov chaw dhia ua si thiab qhov kev cob qhia twg ua raws. Cia peb pib nrog ob peb cov lus qhia los pab koj npaj koj txoj kev kawm kom raug.
Kev kawm nquag
Cov kev cob qhia kev pom zoo tshaj plaws yog qhov xwm txheej tseem ceeb tshaj plaws rau kev ua tiav. Abs yog ib pab pawg neeg mob me, thiab kev sib tsoo yeej yooj yim xws li cov taum tawg. Siv sijhawm txaus rau kev so thiab rov ua haujlwm. Ib qho, ntau kawg ob zaug ua haujlwm ib lim tiam yuav muaj txaus.
Lwm qhov kev xaiv tau kuj raug tso cai - ua 1-2 lub plab qoj ib ce thaum pib ntawm lub sijhawm ua haujlwm xws li kev ua kom sov lossis kawg ua kom txias. Ntau ntawm cov hlab leeg hla dhau ntawm lub qhov quav ntawm lub plab. Vim muaj qhov cuam tshuam rau lawv, lub cev yuav sov sai thiab npaj txhij rau kev ntxhov siab ntau. Thaum kev cob qhia hauv hom no, qhov tseem ceeb tsis yog ua kom nws hnyav dhau. Tsis txhob ua haujlwm tsis ua haujlwm. Nco ntsoov tias nyob rau hauv ib hnub lossis ob hnub koj muaj lwm txoj kev kawm ntxiv dag zog thiab koj yuav pib nws dua nrog kev tawm dag zog.
Lwm qhov kev xaiv yog ua ib txheej ntawm cov xovxwm hauv nruab nrab ntawm pawg rau lwm pawg leeg mob. Yog li, koj tuaj yeem ua ob peb ce ntawm lub qhov quav leeg nqaij muaj nyob rau 3-4 pawg.
Qhov ntau thiab tsawg ntawm kev rov ua dua
Rau cov pib, qhov ntau ntawm txhua yam ntawm lub plab zom zaws hauv chav gym dazzles. Kuv xav ua haujlwm rau txhua tus. Tab sis koj tsis. Xaiv tsis muaj ntau dua tsib qhov kev tawm dag zog uas ua haujlwm zoo tshaj rau koj, thiab ua lawv nyob rau hauv ib qho kev hloov pauv lossis lwm qhov rau txhua qhov kev tawm dag zog (koj tsis tas yuav ua txhua yam hauv ib zaug, ua 2-3 hauv ib qho kev tawm dag zog thiab hloov lawv nrog tas). Yog tias koj xav tias qhov kev tawm dag zog tau dhau los ua ib qho yooj yim dhau los, hloov nws mus rau lwm qhov kom yuam cov leeg ua haujlwm ntawm qhov tsis sib luag, lossis nce lub nra. Tom qab ntawv kev nce qib yuav tsis muaj nyob ntev tom qab.
Qhov kev rov ua rov ua dua ntawm kev cob qhia ab yog tawv ncauj tsis yuav luag txhua tus pib. Lawv tsis nkag siab tias abs yog cov leeg nqaij zoo li txhua leej txhua tus. Nws tsis tuaj yeem tag nrho daim ntawv cog lus thiab ncav 50-100 zaug uake. Yog tias koj qhia koj abs nyob rau hauv no rep, koj qhia dab tsi tab sis nws.
Cov qib siab zoo ntawm cov rov ua dua rau qhov xovxwm yog li 15... Yog tias koj ua txhua yam kom raug, tom qab lub sijhawm kaum tsib rov ua tiav koj yuav ua tiav qhov tsis ua tiav thiab koj yuav hnov zoo li kev xav ua lub zog nyob hauv thaj chaw mob plab.
Kev cob qhia leeg nqaij
Tsis txhob overdo nws nrog koj obliques. Hauv txhua qhov kev tawm dag zog, koj yuav pom cov menyuam ntxhais lossis cov txiv neej hluas ua cov ntug khoov lossis cov leeg qis rau txhua qhov kev tawm dag zog. Feem ntau, lawv muaj lub duav dav nrog hypertrophied obliques. Nws tsis zoo nkauj zoo nkauj txhua.
Nws yog ib qho tsim nyog los qhia kev npaj ntawm pob tw plab oblique, tab sis dosed nruj. Nco ntsoov tias lawv tau ntsib txoj kev ntxhov siab ntau yam thaum lub caij zaum tsaws lossis lub hnub tuag. Ib ce ib zaug ib lub lim tiam yuav txaus.
Los ntshav qis dua cov xovxwm
Tsis txhob ntseeg tias ib ce muaj zog yuav magically nqus koj cov abs sab. Tsis muaj kev qhia cais rau cov leeg no. Koj tuaj yeem sib cav thiab hais tias: tab sis dab tsi txog kev nqa cov ceg hauv dai - nws tsis ua haujlwm qhov qis dua ntawm xovxwm? Tsis yog. Xws li lub kaum sab xis tsuas yog hloov chaw rau ntawm nws. Nws hloov tawm tias cov ntawv seem qis ntawm cov xovxwm no, piv txwv li 70% ntawm kev ua haujlwm, thiab sab saud - 30%.
Hauv qab ob qhov "cub" tsuas yog ib qho teeb meem ntawm tuab ntawm txheej subcutaneous rog txheej, thiab tsis muaj ib qho kev qhia zais cia uas lawv tshwm sim tam sim ntawd. Yuav kom qhuav mus rau lub xeev xws li, ob lub hlis yuav txaus rau ib tug neeg, thiab ib nrab xyoo rau ib tug neeg. Nws tag nrho yog nyob ntawm tus yam ntxwv ntawm koj lub cev.
Ntau haiv neeg
Txoj kev qhia yuav tsum muaj ntau yam. Lub cev hloov kho sai sai rau cov haujlwm rov ua dua, yog li kev hloov pauv yog qhov tseem ceeb ntawm kev ua kis las. Tsis txhob nyob rau tib yam. Hloov cov kev qoj ib ce, lawv cov kev txiav txim, qhov hnyav ntawm qhov hnyav ntxiv, tus naj npawb ntawm cov teeb tsa thiab cov chaw so, cov sijhawm so ntawm cov pawg, ua haujlwm ntawm lub hauv paus ntsiab lus ntawm "so-so", ua qeeb reps, rov qab ua dua thiab poob poob tawm, thiab lwm yam. ntau cov khoom lag luam. Siv tag nrho cov tswv yim no rau kev pom ua tau zoo.
Tsis txhob dig muag qog ib qho luam tawm cov kev pab cuam los ntawm cov kws tshaj lij lossis cov lus nyob rau Is Taws Nem thiab cov ntawv xov xwm. Cov tub txawg muaj peev txheej tsis muaj nyiaj rau kev rov zoo, uas tsis muaj rau cov neeg nyiam ua qhov nruab nrab.
Tsuas yog ua cov kev tawm dag zog uas koj tuaj yeem hnov cov kev cog lus thiab ncab ntawm cov pab pawg neeg kawm tiav. Tsis muaj leej twg tab sis koj tus kheej yuav ua qhov kev kawm zoo tshaj plaws. Tab sis kev kawm paub koj lub cev siv sijhawm thiab kev paub.
© Srdjan - stock.adobe.com
Teem sijhawm thiab sijhawm ntawm cov chav kawm
Nws yog qhov tsim nyog los txiav txim siab kom raug rau hnub twg koj yuav tsum qhia qhov tsis tuaj. Piv txwv li, yog tias koj ua haujlwm puv hnub ua haujlwm rau hnub Thursday, thiab kev tawm dag zog ua haujlwm tau npaj rau hnub Friday, tsis muaj ib yam dab tsi yuav tuaj txog ntawm nws. Tom qab kev cob qhia cov xovxwm zoo, koj yuav hnov cov kev mob ntawd koj yuav tsum hnov qab txog lub hauv paus hauv ob peb hnub tom ntej no. Nws yog qhov zoo tshaj plaws los noj ib hnub so kom txaus los ntawm kev ua kis las, lossis tso rau lub zog sib tw dhau hnub tom qab uas koj yuav tsis siv koj lub cev ntau dhau, piv txwv li, kev cob qhia koj cov leeg pectoral.
Muaj qhov tswvyim hais ua dabneeg ntawm cov neeg tawm dag zog tias lub abs yuav tsum tau kawm thaum sawv ntxov ntawm lub plab khoob. Nws ntseeg tau tias yuav txo tau lub duav thiab txhim kho kev nyem siab. Yog li, xovxwm tau qhia los ntawm tus kws tsim lub cev pabcuam ntawm lub cev Sergio Oliva, uas yog peb lub sijhawm ntawm kev sib tw "Mr. Olympia". Nws pib txhua tag kis sawv ntxov nrog ib txhiab crunches thiab tsuas yog tom qab ntawd mus noj tshais. Saib ntawm nws qhov tsis muaj peev xwm, ib tus tuaj yeem txiav txim siab tias qhov kev sib koom tes no tsuas yog ua kom raug.
Txawm li cas los xij, cov kis las ntawm qib no tau tshwj xeeb nrog cov caj ces txawv txav, yog li koj yuav tsum tsis txhob ua raws li lawv cov kev qhia thiab khoom noj khoom haus. Lawv tsis zoo li yuav ua haujlwm rau koj. Cov hauj lwm zoo ntawm txoj kev ntawm kev qhia cov xovxwm rau ntawm lub plab khoob tsis tau muab pov thawj. Txhua yam txiaj ntsig ntawm nws yog cov ntawv tseeb.
Qhov kev kawm ua haujlwm hauv chaw ua si hauv chaw ua si rau cov menyuam ntxhais
Cov ntxhais tau qhia kom ua raws li cov txheej txheem tau qhia thaum pib ntawm tsab xov xwm - kom sib txuas qhov tseem ceeb workout nrog lub teeb workout rau xovxwm. Nws hloov tawm tias yuav muaj peb lub teeb kev ua haujlwm sab hauv ib asthiv. Txhawm rau tso lawv thaum pib lossis thaum kawg ntawm zaj lus qhia - txiav txim siab rau koj tus kheej, tsom mus rau koj txoj kev nyob zoo.
| Cov lej xov tooj tawm haujlwm 1 | ||
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 |  |
| Tsa lub hauv caug mus rau lauj tshib thaum dai | 3x10 |  |
| Tus lej ua haujlwm 2 | ||
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 |  |
| Sab bar | 20-40 vib nas this rau txhua sab |  |
| Tus lej xov tooj tawm haujlwm 3 | ||
| Si laim nyob rau hauv ib txoj hauj lwm dag | 30-60 vib nas this |  © logo3in1 - stock.adobe.com |
| Luj tshib plank | 30-60 vib nas this |  © Makatserchyk - stock.adobe.com |
Qhov kev kawm ua haujlwm hauv chaw ua si hauv cov txiv neej
Cov txiv neej yuav tsum cob qhia lawv cov tsis muaj zog. Ib qhov nyuaj thiab voluminous workout yuav txaus rau kev nce qib. Ua haujlwm rau koj lub plab tom qab ua haujlwm tawm ntawm koj sab nraub qaum, caj npab, hauv siab, lossis xub pwg. Tom qab kev cob qhia koj ob txhais ceg, koj tsuas yog tsis muaj lub zog txaus rau qhov no.
| Crunches ntawm cov xovxwm rau hauv pem teb nrog ntxiv qhov hnyav ntxiv | 4x10 |  © fizkes - stock.adobe.com |
| Dai ob txhais ceg tsa | 3x12-15 |  |
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 | |
| Si laim nyob rau hauv ib txoj hauj lwm dag | 30-60 vib nas this | © logo3in1 - stock.adobe.com |
| Plank nrog hnyav ntxiv | 30-60 vib nas this |  |
Lwm qhov kev xaiv tau qhia hauv daim duab:
© artinspiring - stock.adobe.com
Ntawm no, cov phiajcim (outks) ntawm caj npab thiab lub lauj tshib rau thawj qhov kev tawm dag zog tau ua rau 60 vib nas this, cov phiaj sab nraud hauv qhov thib peb - rau 30 vib nas this.
Yog tias txoj kev no tsis yog qhov koj nyiam, mus ua haujlwm hla ib pob. Feem ntau, CrossFit gym's abs workout program yog tsim los kom koj cov leeg plab plab tau sib tw yuav luag txhua qhov kev tawm tsam. Txhua tus neeg lossis ntau tus neeg ua kis las Hla dhau los ua tus khav theeb. Cov lus nug tseem ceeb yog - koj puas tuaj yeem rov qab los ntawm kev cob qhia nrog cov kab ke zoo li no?
Peb tseem pom zoo kom saib txoj haujlwm ua haujlwm plab hauv tsev.
