Kev ua haujlwm hauv tsev yog ib qho yooj yim thiab pheej yig rau txoj kev haum thiab ua kom haum. Yog tias koj tsis muaj sijhawm lossis sijhawm mus ntsib lub chaw ua si tawm dag zog tas li, pib qoj ib ce tom tsev thiab qhov tshwm sim yuav tsis ntev tom qab. Ntxiv mus, nws tsis yooj yim los npaj cov kev ua haujlwm puv ntoob yam tsis tas tawm hauv tsev.
Tsim nyog
- - qhov chaw pub dawb;
- - daim iav loj;
- - kev qoj lev;
- - dumbbells ntawm hnyav sib txawv;
- - cev nqaij daim tawv.
Cov Lus Qhia
Kauj ruam 1
Ua ntej koj pib kev cob qhia, txiav txim siab seb qhov chaw twg yuav yooj yim tshaj plaws rau koj los ua haujlwm hauv. Thaj chaw kawm yuav tsum tau muaj qhov cua zoo thiab muaj lub teeb txaus. Chav tsis tas yuav yog qhov loj - yuav tsum muaj chaw txaus kom muaj kev sib kis mus txog lub cev muaj peev xwm mus txog 2 m ntev ntev. Yog koj yog neeg tshiab kis las, koj tsis tuaj yeem ua yam tsis muaj daim iav loj. Nws zoo dua yog tias daim iav puv ntoob: qhov no koj tuaj yeem tswj tau qhov tseeb ntawm qhov kev tawm dag zog thiab tiv thaiv koj tus kheej ntawm kev raug mob.
Kauj ruam 2
Yuav lossis qev khoom siv ntaus kis las los ntawm cov neeg koj paub. Ntawm qhov tsawg kawg nkaus, koj yuav xav tau lub cev muaj zog thiab lub dumbbells me me. Yog tias ua tau, yuav qhov khoom tawm ntawm lub cev - lub hnab roj hmab me me uas yooj yim heev rau kev siv hauv tsev. Bodybar los ntawm qhov hnyav sib txawv - ntawm 2 txog 7 kg. Koj tuaj yeem xaiv qhov nruab nrab hnyav nruab nrab ntawm lub cev thiab ntxiv qhov hnyav rau nws hauv daim ntawv ntawm "pancake" hnyav yog tias tsim nyog. Cov khw muag khoom kis las kuj tseem muaj ntau txoj kev xaiv ntawm dumbbells. Collapsible dumbbells yog qhov zoo tshaj plaws rau tsev, lawv nqa mus rau qhov chaw me me, thiab koj tuaj yeem hloov qhov hnyav tsis tas yuav qhov yuav tus khub tshiab.
Kauj ruam 3
Teem sijhawm koj cov dej num hauv tsev. Tus yuam sij rau kev vam meej yog nyob rau hauv kev cob qhia tsis tu ncua, yog li koj yuav tsum tau teem qee hnub thiab sij hawm rau kev kawm. Piv txwv, cov sijhawm teem sijhawm siab tshaj plaws yog qhia peb zaug hauv ib as thiv rau ib teev thiab ib nrab. Koj tuaj yeem xyaum ua cov haujlwm luv dua, piv txwv li ib teev, tab sis tib lub sijhawm nce ntau ntawm cov kev kawm ib as thiv. Xav txog hnub twg koj tuaj yeem tsim lub sijhawm tsim nyog rau kev qhia thiab ntxiv kev cob qhia rau koj phau ceev xwm txheej. Qhov no yuav pab koj teeb tsa ua ntej los ua haujlwm rau koj tus lej, thiab koj yuav tsis raug ntxias kom "hla" qhov kev sim.
Kauj ruam 4
Xaiv cov kev tawm dag zog uas haum rau koj lub hom phiaj. Yog tias koj xav kom poob ceeb thawj thiab ua kom cov nqaij ntshiv nruj, lub zog qoj ib ce tsim nyog rau koj, uas yuav tsum tau ua ntawm qhov nrawm nrog qhov luv kawg ntawm cov pawg. Yog tias koj lub hom phiaj nyob hauv qhov zoo, koj tuaj yeem xaiv ib qho kev qoj ib ce rau tag nrho cov pawg leeg.
Kauj ruam 5
Sau ib phau ntawv qhia kev cob qhia. Qhov no tuaj yeem yog phau ntawv sau uas koj yuav sau hnub thiab sijhawm ntawm cov chav kawm, kev tawm dag zog rau txhua qhov kev tawm dag zog, cov naj npawb ntawm txoj kev ua thiab rov ua hauv cov kev qoj ib ce. Cov ntawv teev cov sij hawm tawm yuav pab koj taug qab koj txoj kev ua tiav thiab, yog tias tsim nyog, kho qhov kev pab cuam.
