Ntau tus, txawm tias muaj kev kawm kom paub zoo, cov neeg ncaws pob sai lossis tom qab lub ntsej muag yuav ntsib qhov teeb meem ntawm kev xaiv cov kev qoj ib ce uas yuav pab lawv nce nqaij pectoral. Ua ntej tshaj plaws, nws yuav tsum nco ntsoov tias lub hauv siab cov pab pawg neeg hauv av yog qhov yooj yim, thiab txhawm rau kom nws nce, qhov kev qhia hnyav yuav tsum muaj.
Cov Lus Qhia
Kauj ruam 1
Dumbbell nias dag los ntawm lub hauv siab ntawm kab rov tav tav toj. Txhawm rau ua qhov no, koj yuav tsum tau pw ntawm lub rooj ntev zaum, khaws cov dumbbells. Ob txhais tes tau chaw raws li nrog barbell xovxwm. Lub nra hnyav rau hauv kev nqus, thiab txo qis rau kev nqus. 4 teeb ntawm 5-8 reps. Qhov siab tshaj plaws ntawm kev so poob lawm txog 90 vib nas this.
Kauj ruam 2
Dumbbell yug me nyuam ntawm kab rov tav tav toj. Peb coj txoj haujlwm zoo li qhov tau hais tseg hauv kev qoj ib ce dhau los, nqa dumbbells ntawm txhua tes thiab tsa lawv saum peb. Thaum nqus tau, peb kis peb ob txhais caj npab thiaj li thaum kawg taw tes, thaum cov caj npab mus tib seem rau hauv pem teb, daim duab uas zoo li tus ntoo khaub lig yog tsim. Raws li peb tso tawm, peb coj cov dumbbells rov qab mus rau lawv qhov chaw qub, zoo li yog peb tau puag ntoo dav. 4 teeb 5-7 reps. Qhov siab tshaj plaws ntawm kev so poob lawm txog 90 vib nas this.
Kauj ruam 3
Dav tuav duav nrog rau qhov hnyav. Nws yog ib qho tsim nyog los muab lub txiv neej tuav kom nyob rau hauv qhov chaw sab saud ob txhais tes dav dua li lub xub pwg. Tom qab ntawd, lub cev txav mus rau pem hauv ntej me ntsis, thiab peb nqis los, kis peb lub luj tshib rau ntau qhov sib txawv. Tom qab ntawd, peb sawv mus rau qhov chaw qub. 3 teeb ntawm 6-7 reps. Qhov siab tshaj plaws ntawm kev so poob lawm txog 90 vib nas this.
Kauj ruam 4
Nias rau lub block nrog ib sab tes thaum sawv ntsug. Peb sawv ntsug nrog peb sab nraub qaum mus rau qhov simulator, coj nws tus tes tuav ntawm peb sab tes xis thiab muab peb sab ceg laug tso rau pem hauv ntej. Tso tawm, thawb tus kov mus tom ntej, kom paub tseeb tias lub forearm tseem nyob mus tib seem rau hauv pem teb. Tom qab ua tiav kev qoj ib ce nrog ib sab tes, yam tsis muaj cuam tshuam, peb pib ua nrog lwm tus tes. 3 teeb ntawm 6-7 reps. Qhov siab tshaj plaws ntawm kev so poob lawm txog 90 vib nas this.
