Kev sib koom ua ke mus rau lub luag haujlwm tseem ceeb yuav pab koj kom sai thiab ua tiav qhov txiaj ntsig xav tau. Rau cov pib tshiab, qhov tseem ceeb uas yuav tsum nco ntsoov thaum kawm yog tias nws tsis yog qhov ntau uas yog qhov tseem ceeb, tab sis zoo. Tsis tas li, nws yuav tsis yog ua kom muaj kev xav txog kev noj haus.
Txoj kev kawm ntawv tom tsev
Nws yuav raug nquahu kom nqa tawm kev ua haujlwm hauv tsev nrog dumbbells. Nws yuav raug tsim tsa los ntawm cov hauv paus ntawm qhov kev kawm yooj yim. Qhov kev paub ua haujlwm ntawm txhua cov leeg leeg yuav suav nrog hauv ib zaj lus qhia.
Cov lus thov kev tawm dag zog, yog tias koj pib los ntawm kos, raug pom zoo kom ua nrog qhov hnyav dua, tab sis nrog tsawg dua rov ua dua. Qhov no yog vim muaj qhov tseeb tias cov haujlwm tau nthuav tawm rau cov neeg ncaws pob uas qhia tsis tu ncua.
Zaj Lus Qhia 1
Dumbbell Shrugs - 8-10 reps hauv 2 teeb.
Lub ntsws ntawm ib txhais ceg - 10-12 reps hauv 2 pawg.
Sawv dumbbell xovxwm - 10-12 reps hauv 3 poob lawm.
Dumbbell Squats - 8-10 reps hauv 3 poob lawm.
Push-ups - qhov siab tshaj plaws ntawm 2 pawg.
Dumbbell lub rooj ntev zaum xovxwm - 10-12 reps hauv 3 poob lawm.
Rub tawm ib ce (hloov tes tuav) - siab kawg 2 teeb.
Dumbbell Kab - 12-15 reps hauv 3 poob lawm.
Zaum 2
Lifting dumbbells pem hauv ntej ntawm koj - 12-15 reps hauv 2 pawg.
Sab Dumbbell Raises - 12-15 reps hauv 3 poob lawm.
Dumbbell Deadlift - 8-10 reps hauv 3 pawg.
Rov qab thawb-khawm - ntau ntawm 2 pawg.
Chaw ua taus zes dumbbells pw - 10-12 reps hauv 3 poob lawm.
Rub tawm ib ce (hloov tes tuav) - siab kawg 2 teeb.
Ib txhais caj npab khoov duav-hla dumbbell kab - 12-15 reps hauv 3 pawg.
Triceps Dumbbell Curls - 10-12 reps hauv 3 poob lawm.
Cov lus piav qhia rau qhov kev kawm cob qhia
Koj tuaj yeem nqus tau tom tsev tau raws li txoj haujlwm nthuav tawm los ntawm kev cob qhia 3-4 zaug hauv ib asthiv. Cov chav kawm yuav tsum tau hloov ua txhua lwm.
Txhua qhov kev tawm mus ntev li 40 feeb.
Ua ib qho sov ua kom sov ua ntej pib koj kev ua si. Qhov no yuav npaj koj cov leeg rau lub nra hnyav. Qhov no yuav ua rau koj zam txhua yam kev raug mob. Cov tshooj lus yuav tsum ua tiav los ntawm kev ncab cov leeg. Kev ua kom sov-sov tuaj yeem pom online thiab saib online.
Lub plab hauv plab yuav tsum tau muab lub zog thaum kawg ntawm kev sib kho lossis nyob rau hnub so. Txoj hauv kev no yuav tso cai rau koj kom ua tiav cov txiaj ntsig xav tau hauv lub sijhawm luv.
Thaum ua qhov kev npaj, cov kev tawm dag zog ntawm lub nruas no pom zoo kom ua hauv khub. Piv txwv li, tom qab mob ntsws, koj yuav tsum so kom ntev li 10 lij thiab hloov mus rau tam sim ntawd. Tom qab ua tiav lawv, tus so yuav tsum siv 30-40 vib nas this. Tom qab ntawd dua koj yuav tsum tau rov qab mus rau lub ntsws thiab rov ua lub teeb.
Txoj hauv kev xaiv txo txoj kev kawm ntev npaum li cas thiab ua rau nws muaj kev cuam tshuam zoo. Ntxiv rau, cov kev tawm dag zog tau raug xaiv yog li ntawd tag nrho cov pawg leeg koom tes nrog: triceps, biceps, latissimus dorsi thiab pectoral leeg.
