Qhov kev ua tau haib no rau kev hlawv cov roj ntsha thiab ntxiv dag zog rau koj lub ntsej muag yog lub npe hu ua Rau. Qhov no yog vim nws tau tsim rau 6 lub lis piam thiab suav nrog 6 kev tawm dag zog hauv ib pawg. Koj tsis tas yuav khoom siv ntxiv los ua kom tiav qhov kev pab cuam, tsuas yog siv sijhawm me me nyob hauv tsev. Yog tias koj tau mus txog qhov kawg, nco ntsoov tias qhov haujlwm ua haujlwm!
Kev tawm dag zog yuav tsum tau ua ib qho tom qab ib leeg yam tsis muaj cuam tshuam.
Lub ntsiab tseem ceeb yog ncua sijhawm ntawm txoj haujlwm rau 2-3 vib nas this ntawm lub sijhawm thaum cov leeg nruj.
Yog li, koj yuav tsum tau ua cov kev tawm dag zog hauv qab no.
Kev Ua Si # 1.
Dag rau koj sab nraum qab, caj npab raws li lub cev.
Tsa lub cev sab saud, tsa koj txhais tes kom ze rau hauv pem teb. Nyob rau tib lub sijhawm, peb khoov ceg sab xis ntawm lub hauv caug ntawm kaum ntawm 90 degrees. Lub xib teg kov lub hauv caug.
Peb tuav txoj haujlwm rau 2-3 feeb.
Pib txoj haujlwm.
Peb kis mus rau sab laug ceg.
Qoj ib ce 2.
Zoo ib yam li kev tawm dag zog tus naj npawb 1, tab sis nce thiab khoov ob sab ceg tib lub sijhawm.
Qoj ib ce 3.
Zoo ib yam li kev tawm dag zog # 1, tab sis cov caj npab tom qab taub hau.
Qoj ib ce 4.
Zoo ib yam li kev tawm dag zog # 2, tab sis cov caj npab yog qab hau.
Qoj ib ce 5.
Zoo ib yam li kev tawm dag zog tus naj npawb 3, tab sis tsis muaj kev ncua ntawm nce ceg sab laug thiab sab ceg ntev 2-3 feeb.
Qoj ib ce 6.
Dag koj nraub qaum.
Tso tawm thiab tsa lub hauv siab thiab caj npab los ntawm tsa ceg ib txhij. Ncua kev 2-3 sec.
Pib txoj haujlwm.
Txoj kev npaj Workout:
: 1 teeb ntawm 6 rov ua dua ntawm txhua qhov kev tawm dag zog.
: 2 teeb ntawm 6 reps.
: 3 teeb ntawm 6 reps.
: 3 teeb ntawm 8 reps.
: 3 teeb ntawm 10 reps.
: 3 teeb ntawm 12 reps.
: 3 teeb ntawm 14 reps.
: 3 teeb ntawm 16 reps.
: 3 teeb ntawm 18 reps.
: 3 teeb ntawm 20 reps.
: 3 teeb ntawm 22 reps.
: 3 teeb ntawm 24 reps.
