Yog tias koj tsis muaj sijhawm dawb, tab sis koj xav kom muaj lub siab thiab lub hauv siab siab, tom qab ntawd koj tuaj yeem tso koj cov leeg pectoral nrog dumbbells koj tus kheej hauv tsev. Kev tawm dag zog nrog cov dumbbells yog qhov zoo vim tias thaum ua haujlwm nrog lawv, cov leeg khov kho me me suav nrog kev ua haujlwm.
Cov Lus Qhia
Kauj ruam 1
Rau cov txiaj ntsig zoo tshaj plaws, kev cob qhia dumbbell pectoral yuav tsum ua nrog kev siv hnyav, kev siv siab thiab siv hnyav. Yog li no, thaum pib koj yuav tsum tau saib xyuas ntawm kev yuav khoom tawg yooj yim uas yuav pab koj hloov qhov hnyav ua haujlwm. Kho qhov hnyav - los ntawm 10 txog 35-50 kg hauv 2, 5 kg nce ntxiv.
Kauj ruam 2
Nws yog qhov zoo tshaj plaws los ua qhov kev kawm ua ob zaug ib lim tiam, faib cov chav kawm rau hauv tshooj - ntawm ib hnub, ua kom qoj ib ce rau cov leeg sab qaum pectoral, lwm hnub - rau qis thiab nruab nrab. Cov kev tawm dag zog zoo tshaj plaws rau dumbbell workout rau lub hauv siab cov nqaij ntshiv yog qhov raug tshem tawm xovxwm thiab teeb tsa. Lawv tau ua rau 8-12 rov ua dua ntawm ntau qhov sib txawv thiab ntawm ntau cov sib txawv. Tag nrho lub sijhawm ntawm lub workout yuav tsum txog ib teev.
Kauj ruam 3
Nws yog ib qho tseem ceeb heev uas yuav tsum tau ua kom tau ua kom yog. Kev ua pa yog qhov tseem ceeb - ua pa nrog kev so, tso pa tawm nrog kev sib zog. Thaum qoj ib ce, koj yuav tsum nyem koj ob txhais tes ntseeg nkaws, thiab unclench lawv ntse. Qhov siab dua ntawm caj npab tau tsa siab saum toj taub hau, ntau sab sab saud koom nrog hauv kev qoj ib ce. Tom qab tso cov leeg pectoral nrog dumbbells, lawv yuav tsum ncab. 2-3 ce tawm zoo li qub li 15-20 feeb yog txaus.
Kauj ruam 4
Kev cob qhia cov leeg pectoral nrog dumbbells yuav tsis muaj txiaj ntsig yam tsis muaj kev noj haus zoo. Yog li ntawd, nco ntsoov tias koj noj txaus ntawm txhua qhov tseem ceeb tsim nyog. Koj cov khoom noj yuav tsum muaj xws li qe, ntses, nqaij, zaub thiab txiv hmab txiv ntoo, tsev cheese thiab lwm cov khoom noj muaj roj tsawg. Yog tias koj tsis txhim kho cov zaub mov kom zoo nrog cov khoom lag luam no, tom qab ntawd koj yuav nyuaj rau kev nqus cov leeg pectoral, vim tias lub cev yuav tsis muaj protein txaus los tsim lawv.
