Nrog qhov nce hauv kev nyiam ntawm kev ua kis las xws li streetball thiab parkour, qhov tseem ceeb ntawm kev dhia zoo tau nce siab. Nws yog qhov nyuaj rau xav txog tus tsav tsheb parkour uas tsis paub yuav ua li cas dhia ntawm qhov chaw zoo. Txawm li cas los xij, tsawg leej neeg muaj cov txuj ci no los ntawm cov xwm. Txhawm rau kom tsis pom ntsej mua nce rau hauv pem hauv ntej ntawm koj cov xeeb tub, nws yog qhov tsim nyog los qhia zoo rau cov leeg ua lub luag haujlwm ntawm lub siab nrog ncaws nrog ob txhais ceg.
Nws yog qhov tsim nyog
- - barbell;
- - dumbbells;
- - kauj ruam platform 30 cm siab;
- - kev ua kislas gym.
Cov Lus Qhia
Kauj ruam 1
Khoov koj lub hauv caug thiab ntsaws qhov bar nrog taub hau tuav. Kis koj ob sab caj npab dav dua koj lub xub pwg. Ua kom koj sab nraub qaum. Sawv. Kev nqa yuav tsum tsis txhob tshwm sim vim yog qhov nro ntawm qhov qis rov qab, tab sis vim yog thawb tawm nrog ob txhais ceg. Xauv qhov sawv ntsug rau ob vib nas this thiab rov qab los. Ua ob kab ntawm 6-8 reps.
Kauj ruam 2
Nqa cov dumbbells thiab txo koj ob sab caj npab raws lub cev. Zaum rub nrog koj sab nraum qab ncaj.
Thawb koj tus kheej nyuaj thiab dhia siab li sai tau. Tsaws ntawm ob txhais ceg nyom kom thiaj li tsis ua kom raug mob koj pob qij txha. Ua peb txheej 10-12 jumps.
Kauj ruam 3
Sawv tig mus rau qhov chaw zaum xyaum tes taw. Tsa koj ob txhais tes, tom qab rub rov qab zoo li yuav viav vias. Khoov rau hauv lub cev thiab zaum. Rub koj ob txhais caj npab rau pem hauv ntej thiab dhia mus rau lub rooj ntev zaum nrog lub laub kom khov. Txo mus rau hauv av. Ua 6-8 jumps.
Kauj ruam 4
Muab tus pas nrig ntaus nrog tuav saum taub hau thiab muab nws tso tom qab taub hau ntawm koj xwb pwg. Khoov koj lub hauv caug me ntsis. Arching koj sab nraub qaum, khoov rau pem hauv ntej kom txog thaum koj lub cev yog mus tib seem rau hauv pem teb. Rov qab mus rau txoj haujlwm pib. Rov ua 8 zaug.
Kauj ruam 5
Sawv ntsug nrog lub platform nruab nrab ntawm koj ob txhais taw. Ua ib nrab-zaum thiab dhia mus rau hauv lub platform nrog ob txhais ceg tib lub sijhawm. Dhia siab me ntsis thiab dhia rov qab mus rau qhov chaw pib. Sim tsis txhob ncua ntawm kev sib tsoo thiab qhia meej tswj lub sijhawm ntawm tsaws. Ua 3-4 pawg ntawm 10-12 reps.
Kauj Ruam 6
Zaum thiab sawv ntawm lub platform nrog koj sab xis xis, khoov koj sab ceg laug hauv caug. Txo koj ob sab caj npab kom dawb, pab lawv ua kom muaj kev sib luag. Dhia kom nrawm rau ntawm cov nqi ntawm tus ncej puab cov leeg. Hloov ceg ntawm qhov tso rau saum. Sab laug taw yog tam sim no ntawm lub platform. Tsis tas nres, thawb tawm dua thiab hloov koj ob txhais ceg hauv qhov dhia. Tswj lub sijhawm tso tsaws, sim tsis txhob dhia siab. Ua tiav 4 pob ntawm 10 jumps.
Kauj Ruam 7
Tso lub dumbbell rau sab xis ntawm lub platform ntawm qhov deb ntawm 60-70 cm. Sawv ntsug rau sab laug ntawm lub platform. Dhia dhau nws, thawb nrog ob txhais taw. Tom qab tsaws tag, zaum saum av, nqa tus dumbbell hauv koj txhais tes thiab dhia hla lub platform rov qab. Hloov qhov nyhav mus rau koj sab tes thiab muab nws tso rau hauv av. Dhia tshaj lub platform. Rov qab mus. Nqa tus dumbbell dua thiab dhia hla lub platform nrog qhov hnyav. Ua qhov kev qoj ib ce tsis-nres rau 30 feeb ntawm nrawm. Ua peb txheej, so ntawm kev poob lawm - 30 vib nas this.
