Tendons yog cov qauv ntawm cov ntaub so ntswg sib txuas, thib ob tsuas yog cov pob txha hauv tawv. Tsis muaj ntshav hauv lawv, yog li nws yog qhov tseeb los tham txog kev ntxiv dag zog rau cov leeg, vim tias lawv tsis tuaj yeem nqus mus zoo li cov leeg. Cov kev tawm dag zog rau cov leeg tau koom nrog zoo li qub thauj khoom thiab ua tiav nrog kev pabcuam ntawm cov khoom siv.
Tsim nyog
- - ob lub kauj rau ob txhais ceg;
- - ob daim ntawv tuav nrog lub tes ua haujlwm;
- - ob txoj saw hlau;
- - hnab;
- - laj kab hlau;
- - barbell.
Cov Lus Qhia
Kauj ruam 1
Thaum ua tag nrho cov kev tawm dag zog hauv qab no, ua pa kom tusyees thiab maj mam, tsis txhob ua ib qho nyuaj, ua kev rau siab. Yog tias koj xav tias koj qhov kev ua pa tau tob tob, koj lub siab pib dhia ceev ceev, nres lossis txo lub zog. Siv koj lub sijhawm, ua cov khoom luv luv thaum xub thawj, straining rau qhov siab kawg ntawm tsib vib nas this. Xaiv ob peb cov haujlwm koj nyiam thiab ua lawv hauv 1-3 kauj ruam, nce kev dag zog. Ua cov leeg kev kawm tsis pub ntau tshaj ob zaug hauv ib lis piam rau ib teev.
Kauj ruam 2
Txuas cov leeg thiab kauj rau cov saw, uas yuav tsum muaj qhov ntev ib yam los ntawm hauv pem teb mus rau koj sab caj npab nthuav dav. Cov tes ntaws yuav tsum yog daim duab peb sab hauv cov duab thiab muaj cov hooks yog li, yog tias tsim nyog, rub lawv rau hauv seem yam ntawm txoj saw, luv lossis ntev nws. Cov hlua khi siv tawv yuav siv tau los pab txhawb nqa ob txhais ceg. Siv txoj saw nrog ob txhais tes, khoov koj sab tes xis, thiab tuav lwm sab tom qab nrog koj sab laug. Lim ib sab tes, ces lwm sab. Tsa lawv, kom lawv ua lub xub pwg-dav sib nrug. Ncab txoj saw siv pectoral thiab nro cov leeg ib yam nkaus. Tso txoj saw hauv qab koj lub nraub qaum thiab rov ua qhov kev tawm dag zog. Pib kev cob qhia nrog ob txoj saw hlau, txuas nrog nrog cov kauj mus rau hauv qab xib taws. Ncab lawv los ntawm kev cog lus ntawm koj cov leeg. Hloov chaw ntawm koj txhais caj npab thiab ceg. Cov kev qoj ib ce tau tsim los ntawm Alexander Zass, uas, nrog lawv cov kev pab, ua tiav lub zog zoo kawg li uas muaj qhov hnyav tsawg.
Kauj ruam 3
Kev qoj ib ce nrog lub thawv hlau tsis txawv ntau heev - tsuas yog mob koj sab caj npab, khoov "khawm." Tsis tas yuav tawg nws, zoo li tsis muaj qhov yuav tsum tau tawg cov nqaj hlau nyob hauv cov txheej txheem yav dhau los, ua kom lub dag zog, ua kom zoo, tsis muaj kev ntxhov siab. Sau lub hnab nrog sawdust thiab nqa nws, raws li cov leeg zog ntxiv dag zog, hloov sawdust rau xuab zeb, tom qab ntawd kom hlau txhaj tshuaj.
Kauj ruam 4
Tso cov ntoo ntaus rau ntawm koj lub xub pwg thiab sawv ntawm koj cov ntiv taw, tswj kev sib npaug. Tsa ib ceg. Nyob rau hauv txoj kev no, lub tendons ntawm lub koov ntawm tus taw thiab txhais ceg qis yuav muaj zog. Ua qhov kev qoj ib ce no mus peb feeb rau ntawm txhua ceg. Sawv ntsug tawm tsam ib lub phab ntsa, so koj txhais tes rau ntawm nws, txav kom deb li deb tau kom koj pob taws kov tau hauv pem teb. "Nias" pob taws rau hauv pem teb, ua ntej rau 30 vib nas this, tom qab ntawd nce sijhawm ntxiv mus rau ib thiab ib nrab feeb. Qhov no txhawb cov leeg Achilles leeg, ua kom lub cev muaj zog hauv pob qij txha sib koom tes. Sawv ntsug hauv lub qhov rooj jamb, sim "tsa" lub jamb sab sauv nrog koj txhais tes lossis "thawb sib nrug" cov sab.
