Plab plab hlaub nqaij yog qhov tseem ceeb ntawm ob txhais ceg. Yog tias tsis tau zoo tsoo lub plab hlaub, ob txhais ceg yuav zoo li tsis muaj txiaj ntsig. Qhov no yog vim li cas ntau tus neeg ncaws pob tau them nyiaj tshwj xeeb rau cov leeg no, nrog rau sab ceg thiab ceg qis.
Nws yog qhov tsim nyog
- - kev tawm dag zog;
- - barbell;
- - racks;
- - pancakes;
- - locks.
Cov Lus Qhia
Kauj ruam 1
Ua kom sov koj ob txhais ceg meej meej ua ntej qoj ib ce. Txhawm rau kom tsis txhob ncab cov leeg thiab ua kom sov cov pob qij txha zoo, koj yuav tsum npaj 10 feeb rau txoj hlua ncab tshwj xeeb.
Kauj ruam 2
Kho koj ob txhais taw thaum sawv ntsug. Tom ntej no, ua ob peb txoj hlua khi lossis, yog tias ua tau, twines. Txhos tag nrho sab nraub qaum thiab sab ceg qis nrog koj ob txhais tes. Tus ntawd yog nws, tam sim no koj tuaj yeem pib lub ntsiab workout.
Kauj ruam 3
Ua barbell zaum-sawv. Qhov kev tawm dag zog thoob ntiaj teb no muaj feem cuam tshuam tag nrho cov ceg leeg, suav nrog cov leeg plab. Qhov kev siv zog ntau dua koj kov yeej ntawm cov cuab yeej, sai dua qhov ntim cov nyom nyuj yuav nce ntxiv.
Kauj ruam 4
Ua 10-12 reps hauv txhua qhov 4 teeb nrog nrog qhov hnyav-ze, ntxiv nws los ntawm teeb tsa. Tom qab ntawd, taug kev ncig lub tsev thiab ua pa zoo.
Kauj ruam 5
Ua kom plab nyuj sawv nrog ib rab phom saum koj xwb pwg. Qhov no twb tau dhau los ua kev tawm dag zog tshwj xeeb rau kev ua kom cov leeg plab hlaub. Hauv qhov xwm txheej no, lub plhaub yuav tsum hnyav dua me ntsis ntxiv rau zaum ib. Yog li, tso "pancake" me me los ntawm txoj kab hauv qab ntiv taw ntawm koj ob txhais taw, muab qhov hnyav ntawm koj lub xub pwg thiab rov qab los ntawm cov kab racks.
Kauj Ruam 6
Tsa sawv ntawm koj cov ntiv taw tsuas yog them tus nqi ntawm sab ceg qis. Koj txoj haujlwm yog ua 15 reps. Yog tias koj ua tiav, ntxiv qhov hnyav thiab ua lwm yam teeb tsa. Yuav tsum muaj tsawg kawg 4 txuas nyob rau hauv tag nrho.
Kauj Ruam 7
Ntxiv dag zog rau qhov tshwm sim los ntawm kev ua tus ko taw nqa ntawm ib sim tshwj xeeb. Hauv qee qhov kev tawm dag zog, muaj cov nplais txuas nrog racks uas yuav tsum tau muab tso rau hauv qab lub xub pwg thiab lub nra yuav tsum tau nqa tsuas yog nrog lub ntsej muag. Ua qhov kev qoj ib ce no yog tias koj tuaj yeem ua. Ua nws zoo ib yam: 4 teeb tsa, 15-20 zaug ib.
Kauj ruam 8
Ua cov luj ntiv taw mob ntsws. Siv lub teeb barbell ntawm 20-30 kg, nyob ntawm seb koj lub cev kev tawm dag zog. Tso nws rau saum xub pwg. Coj ib txhais taw rov qab, thiab rub rau lwm sab tom ntej, tso nws tsuas yog ntawm ko taw (ntiv taw).
Kauj Ruam 9
Hnab cov leeg nqaij ua kom nruj. Tom qab ntawd hloov koj ob sab ceg, tsim lub zog rau pem suab. Yog li, mus ncig lub tsev ob zaug. Qhov no yuav yog ib qho zoo kawg rau koj kev sim.
