Inflated ob txhais ceg - yooj yim, tab sis tau

Zoo nkauj thiab inflated ob txhais ceg - tus npau suav ntawm ntau yam. Nws yog ib tug hlub uas nws yog es tsis yooj yim mus cuag, thiab cov neeg uas tsis tau raws li ceev tau, muab pov nws. Tab sis lub cev yuav tsis tau sib haum xeeb tsim, yog hais tias tus ob txhais ceg yuav tsis saib kom zoo.

Attendance no siv rau txiv neej thiab cov poj niam. Cia li lub tswvyim ntawm "inflated ob txhais ceg" txawv cov neeg muaj lub ntsiab. Rau ib txhia yog ib lub roob ntawm nqaij, thiab ib tug neeg npau suav txog ib tug zoo nkauj thiab haum tsos. Mus cuag cov, yuav tau ua rau nkawv noj.

Yuav ua li cas los tsim kom tau ceg nqaij

Txawm li cas los ntawm nws yog dab tsi koj xav mus cuag ib tug tshwm sim, ua hauj lwm yog raws li nyob rau hauv tib yooj yim ce, uas los ntawm skilful ob peb ua ke muab tag nrho load rau cov nqaij ntshiv ntawm lub qis extremities. Roughly hais lus, lub ceg nqaij yuav raug muab faib ua flexors, extensors thiab cov hlau lead. Thiab ib ce muaj zog, tej uas lawv yuav trainees, qhov no yog tag nrho cov hom ntawm zaum-sawv, lunges thiab nce mus rau lub platform.

Muaj ntau yuav hais li cas cov trainers. Yog hais tias koj saib nyob rau qhov sawv daws yuav hais tias yog tsim los muab kev ua hauj lwm rau tus taw, lawv kuj lom zem ntau raws li nyob rau hauv cov kev ua no, vim hais tias, piv txwv li, ceg xovxwm thiab squat - tej yam uas yog heev uas zoo sib xws. Kws qhia tsuas pab kom tsim tus tsim nyog load, rau hauv daim ntawv uas yog txiav txim los ntawm lawv cov hom. Peb yuav tsum tau hais txog lub hom uas khiav ce rau flexion thiab extension cov nqaij ntshiv ntawm lub sab nqua nyob rau hauv ntau txoj haujlwm: zaum, sawv, dag rau nws rov qab.

Nrog rau tag nrho cov zog cov khoom yog heev yooj yim: yog ib hom, tsim nyob rau cov neeg los yog lwm yam nqaij. Thiab nyob rau hauv lub nrog rau hais tsis muaj leej twg.

Thiab yuav ua li cas koj yuav ua viav vias nws ob txhais ceg nyob sab nraum? Koj yuav tau ua qhov no nyob rau hauv tsev, tab sis ob peb heev neeg muaj xav tau cov khoom: step-platform, dumbbells, barbell nrog sib txawv tes taw hnyav li. Nyob rau hauv kev ncaj ncees nws yuav tsum tau muab sau tseg tias thaum pib thiab tsis muaj weighting yuav tsis yooj yim. Yog li ntawd, koj muaj peev xwm pib nyob rau hauv tsev, maj mam ntxiv kom cov naj npawb ntawm cov repetitions.

Nyob rau hauv kev txiav txim los mus twj li cov nyuj kub ko taw, koj yuav pib nrog ib tug dhia hlua. Cia li zoo li ib tug me nyuam. Yuav pib lug tau sai dlua tsawg kawg yog 50, thiab yog hais tias peb yuav ua li cas ntxiv - zoo, koj muaj peev xwm maj mam nce tus nqi rau ob puas. Lwm zoo ce rau qhov kev tshawb fawb ntawm no pab pawg neeg ntawm cov leeg yog ib ce nrog rau tag nrho ko taw nyob rau hauv cov ntiv taw. Nws los yooj yim? Nws yuav ua tau rau ib tug ceg.

Ncej puab nqaij ua hauj lwm thaum lub sij hawm zaum-sawv. Yog hais tias muaj yog ib tug bar nrog ib tug me me qhov hnyav - zoo, nws yuav muab ib tug zoo workout. Pib haujlwm yuav tsum tau ob peb:

- ko taw xub pwg dav sib nrug, thaum uas tig mus txhua lwm yam (lub load rau pem hauv ntej thiab rov tom qab ntawm tus ncej puab);

- ko taw dav, ntiv taw sib cais (nyob rau hauv rooj plaub no yuav tau txais thiab lub puab nto ntawm lub femur).

Siv ib tug platform thiab ua ib tug dumbbell ce hu ua vyshagivaniem. Nws yuav ua hauj lwm los ntawm lub pob tw thiab rov qab ntawm tus ncej puab.

Heev npaum no yuav muaj nyob rau hauv lub thiaj li hu ua Romanian ascent. Pib txoj hauj lwm: taw xub pwg dav sib nrug, rov qab ncaj. Tau nrog lub plab mog tilts retracted, lub caj dab los yog pas nrig ntawm nws slides raws pem hauv ntej saum npoo ntawm ob txhais ceg. Nws yog tseem ceeb heev nyob rau hauv no ce, kom koj rov qab ncaj thiab lean rov qab rau nws luj taws. Ce yuav pab lawv muaj nqaij ntawm lub pob tw thiab rov qab ntawm tus ncej puab.

Thiab, ntawm chav kawm, muaj cov kev tawm tsam hais los saum no. Thaum ua tau zoo li no ib ce, nws yog ib qho tseem ceeb uas lub hauv caug pem hauv ntej ob txhais ceg thaum bent perpendicular mus rau hauv pem teb. Lunges yuav tau ris rau pem hauv ntej, rov qab thiab sideways.

Ua tej ce kom ntxiv dag zog ob txhais ceg, tus txheej txheem yuav tsum tau ua tib zoo saib xyuas, txij li thaum, fascinated los ntawm qhov nyhav thiab tsis nco qab txog qhov tseeb txoj hauj lwm, koj yuav tsis tau txais cov kev kawm no. Thaum zoo tshaj plaws, thiab rau ntawm phem tshaj nws yog fraught nrog kev raug mob.

Lwm yam uas koj yuav tsum paub

Ntawm cov hoob kawm, inflated thiab slender ob txhais ceg - nws tsis yog tsuas yog lub txiaj ntsim ntawm kev ua hauj lwm nyob rau hauv lub gym. Yog li ntawd ntau ua ntej koj pib ua hauj lwm kev quab yuam, nws yog tsim nyog los muab pov tawm lub nyhav ntxiv thiab ua kom koj zuag qhia tag nrho endurance. No ua hauj lwm, feem ntau siv cov kev pab cuam rau "qhuav" ntawm lub cev. Cov no muaj xws running, haiv neeg taug kev thiab kev cob qhia rau ib ce muaj zog no (xws li voj voog).

Qhov thib ob nam uas yuav tsum tsis txhob yuav nqi luv, yog hais tias txoj kev sib txuas uas muaj ntau tawm tsam feem ntau nyuaj ua li cas, xws li vim muaj ib tug tsis zoo tsim kev txiav txim zoo ntawm tshuav nyiaj li cas thiab ua kom sib haum. Kev kawm rau cov nqaij ntshiv ntawm cov ntaub ntawv - ib tug tsim nyog ntsuas nyob rau hauv kev txiav txim los mus twj nws ob txhais ceg ceased mus yuav ib cov yeeb nkab npau suav. Yuav kom qhov no kawg, zoo thiab cov chav kawm siv lub ntsuas Bosu platform.

Siab ntev thiab requisitions koj tus kheej, koj muaj peev xwm rub tau koj lub cev txawm nyob rau hauv lub tsev, tab sis yog tus ua hauj lwm cov quab yuam kom ua tau zoo dua nyob rau hauv lub nrog, nyob rau hauv cov kev taw qhia ntawm ib tug tej tus xibfwb qhia. Nyob rau hauv cov ntaub ntawv no, inflated ob txhais ceg thiab noj qab nyob zoo muab.