Ncab ce ua ntej kev kawm

Nyob rau hauv thiaj li tsis mus kos nqaij thaum lub sij hawm kho kom zoo kev cob qhia, thiab nyob rau hauv kev txiav txim kom tsis txhob muaj kev raug mob ntawm cov pob qij txha, nws yog tsim nyog los nqa tawm ncab ce. Lawv yog cov yuav tsum tau introductory ib feem ntawm txoj kev kawm thiab npaj rau lub cev kom mob loj heev kev nyuaj siab. Thaum competently ua sov-up xwb tsis thiaj li yuav ua rau muaj kev raug mob, tab sis kuj yuav tsub kom cov hauj lwm zoo ntawm qhov tseem ceeb ntawm txoj kev kawm. Nqa tawm rau kev npaj mus ce rau sov li ua ntej ce rau 5-12 feeb. Koj yuav tsum tsis txhob mob siab ntau lub sij hawm mus rau nws, txwv tsis pub cov rog rau feem ntau ntawm cov kev kawm tej zaum yuav tsis txaus.

Thaum lub sij hawm sov so-up thiab muaj zog ntshav txaus rau cov nqaij ntshiv nquag nkag nrog cov pa thiab qhov tseem ceeb as-ham. Thaum "khaub thuas" nqaij yog feem ntau raug mob, nraus tendons thiab nqaij fibers.

Warming tej zaum yuav txawv. Nws yog nyob ntawm dab tsi yog yuav mus ua competitor. Nws yuav muaj xws li ntawm tib ce raws li lub ntsiab complex, tab sis ntawm lesser siv. Nws yog pom zoo kom hais tias ncab ce rau tag nrho cov nqaij pawg ntawm lub cev.

jogging ce

Tag nrho rau cov huab cua sov mus txog nqaij yuav ua tau ib tug yooj yim mus dhia. Nws yuav ua tau ob qho tib si nyob hauv tsev thiab nraum zoov. Koj muaj peev xwm khiav nrog acceleration obbegat ntau yam khoom los yog racks. Rau yav tom ntej npaj rau lub yavtom ntej loads khiav nrog lwm ncaws pem hauv ntej (los yog rov qab) ncaj ob txhais ceg. Koj muaj peev xwm khiav nrog siab lifting li tus ncej puab, sab ceg nrog sweeping taw ntawm lub rov qab. Khiav Sab kauj ruam zoo warms qhov nqaij. Nws sau mus rau sab laug los yog mus rau sab xis (tig).

"Lezginka"

Tsiv tus ntoo khaub lig-step, txhua txhua tig sideways. Nws sau raws li nram no: rau sab laug txhais ceg thaum mus rau pem suab sab xis skrestnye muab tso rau tom qab los yog nyob rau hauv pem hauv ntej ntawm txoj cai. Tab sis nws muaj txoj cai ceg xwb executes zog mus rau sab xis. Ib yam yuav tau ua li cas nyob rau sab laug.

Sov-up muaj xiv rau lub cev

1. Teem caij rau ob txhais ceg tsis dhau lug thiab ua xav rau pem hauv ntej, kov hauv pem teb nrog koj cov ntiv tes. Wires, khoov rau hauv lub cev rov qab. Nyob rau hauv cov ntaub ntawv no, ob txhais ceg - rau lub xub pwg dav sib nrug. Cov ncab ce sov li cov nqaij ntshiv ntawm lub rov qab thiab rov qab ntawm lub ncej puab thiab xub pwg siv.
2. Dilute caj npab thiab npog tas ib ce qaij de rau pem hauv ntej. Noj lem nrog koj sab tes ntiv tes ntawm sab laug ko taw, tig lub cev, thaum nws sab tes laug yog tsiv perpendicular mus rau lub cev tom qab. Ua tib yam li rau lwm yam sab caj npab thiab ob txhais taw.
3. Muab koj ob txhais tes tom qab koj lub taub hau thiab ua sab khoov rau ob sab, sim kov lub luj tshib hip.

Ce rau cov taw

1. Zoo meej ce rau sov taw - mahi. Lawv yuav tsum tau nqa nyob rau hauv tes, los yog rov qab mus los los. Rau zoo dua load nws cia, zoo dua yuav muaj ib tug them nyiaj yug rau lub ob txhais tes, piv txwv li, cia siab rau ib lub rooj zaum los yog phab ntsa tuav. Yog li, lub cev yuav muaj nyiaj tshuav thiab sov txog cov nqaij ntshiv yuav pab tau.
2. Yog hais tias ib txwm warm-up ce pub mus, koj yuav ua tau cov nram no ce kom sov li: lub tawg (untrained ncaws pob yuav ua tau polushpagat), sim muab pov rau hauv ob txhais tes tom qab nws rov qab. Yog hais tias koj tsis tau ua nws, cia li mus yuav tau kov tus ntiv tes ntawm opposite ob txhais tes. Hloov ob txhais tes. Lub cev nyob rau tib lub sij hawm kom ib tug ncaj, nws lub xub pwg nyom straightened thiab ncav us txog.
3. heev thaum tshav kub kub lub cov nqaij ntshiv ntawm lub ncej puab tawm tsam. Lawv yuav tsum tau ua mus rau sab los yog rov qab mus los los. Taw yuav tsum tau muab tso rau kom deb li deb los ntawm txhua lwm yam. Lub cev yog pauv mus rau sab laug ko taw tom qab tiav yuav tsum muaj ob los yog peb springy squat, lub cev hloov mus rau sab xis, khiav caij nplooj ntoos hlav squat nyob rau hauv no sab.

Tag nrho cov ntawm cov kev xaiv yuav siv tau raws li ncab ce nyob rau hauv gym chav kawm ntawv, piv txwv li, nyob rau hauv tsev kawm ntawv.