Ntxiv dag zog rau rov qab nqaij

Kiv yog ib qho tseem ceeb feem ntawm cov tib neeg licas. Nws muaj ib tug tej yam loj loj rau tag nrho cov lub cev lug. Yuav luag tag nrho cov tib neeg lub cev muaj kev cuam tshuam rau sab nraum qab, yog tsis muaj tej ce nyob rau hauv uas nqaij twb tsis muab kev koom tes hauv cheeb tsam no. Yog li ntawd, nws yog them loj xim rau qhov sib txawv hom ntawm kev nyab xeeb. Qhov no yog ib feem ntawm lub cev anatomically muaj ib tug qaum, uas yog surrounded los ntawm nqaij qauv. Lawv txiav txim seb tus nyem thiab muaj rov qab. Ntawm tag nrho cov pab pawg neeg sawv latissimus dorsi. Tseem muaj lug zoo li vaj tse uas txhais tau lub muaj ntawm lub ntsws.

Rau tag nrho ntawm cov zog zoo tu qab tso ce, tswj ntawm strengthening lub rov qab nqaij, thiab nws siv nws rau txoj kev ua ib tug muaj tseeb hwj tau lub cev (ntxiv dag zog rau tus txha nqaj). Rau thawj lub yam ntxwv buildup ntawm loj thiab ua qhov tsim nyog nyem. Nyob rau hauv cov ntaub ntawv no, chiv underdeveloped nqaij muaj ib tug "mos mos" qauv, feem ntau ua rau curvature ntawm cov nqaj qaum. Tshwj xeeb ceg ce siv los txhim kho tag nrho cov qualities. Yog hais tias lub strengthening ntawm cov rov qab nqaij yuav siv sij hawm qhov chaw zoo, ces tom qab ib tug tej lub sij hawm yog kho tag nrho cov curvature ntawm cov nqaj qaum, tom qab zoo li ib tug nyem, nqaim ntawm lub duav rov sauv thiab dav nyob rau hauv lub hauv siab yog ib feem. Cov nram qab no hom ntawm ce rau cheeb tsam no: noj qab haus huv, zoo nkauj thiab tiv thaiv.

Muaj ce kom ntxiv dag zog rau sab nraum qab nqaij, uas muaj feem xyuam rau lawv kov. Yuav kom nws muaj xws li da dej, ce rau rowing simulators, khiav txawv mus. Lawv pab los txhim kho cov leeg laus rov qab, tab sis tsis pab ua pawg thiab ua tau nyem. Rau tag nrho cov hom phiaj, muaj tshwj xeeb tsom ce: ncab, lub dag lub zog nrog rau tes taw hnyav los yog tsis muaj.

Ntxiv dag zog rau rov qab nqaij yuav tsum tau pib kom lawv cov elasticity. Rau no tshwj xeeb cov kev pab cuam, uas yog hu ua ncab. Nws muaj xws li ib tug ntau yam ntawm qhov chaw siab tshaj thiab koj lem, uas ua rau kom cov mobility ntawm cov nqaj qaum, yog cov txhais tau tias ntawm kev tiv thaiv lub teb ntawm cov kab mob pab muaj tseeb hwj tau lub cev. Cov leeg ces muaj zog, ntev thiab ywj. Cov ce yog tshwj xeeb yog pab tau rau cov neeg uas ua ib tug sedentary txoj kev ua neej, nyhav dhau heev lawm, postural teeb meem.

Ntxiv dag zog rau rov qab siv lub dag lub zog kev kawm tsis muaj tes taw hnyav li feem ntau tshwm sim sai heev. Basic ce ntawm no pab pawg neeg: rub rau lub bar thiab thawb-ups, uas yog ua rau hauv pem teb uas haum rau cov ntiv taw, hauv caug los yog nyob rau hauv lub gym raug tshem tawm. Ntawm kuj zoo kawg tseem ceeb nyob rau hauv cov ntaub ntawv no muaj ib tug ua tau zoo cov txheej txheem. Nrog rau ntau xibtes nra ntog rau hauv cov nqaij ntshiv ntawm lub hauv siab, mus rau ib tug tsawg raws li tom qab. Yuav kom ntxiv dag zog rau lug ntawm yav dhau los yog tsim nyog tias qhov kev ncua deb ntawm lub txhuam nyob rau hauv qhov kev kawm yog tsawg heev. Rub-ups no yog tsim los ntxiv dag zog rau sab sauv rov qab cov leeg. Qhov siab tshaj plaws cov neeg yuav tsum muaj cai thaum kov lub mis crossbar. Tseem ceeb yog lub sov-up, uas yog npaj los npaj rau cov nqaij ntshiv rau ib ce muaj zog. Nws tiv thaiv cov kev raug mob (sprains, dislocations, pob txha lov).

Nqaij tsev thiab muab aesthetic nyem feem ntau zoo tiav thaum koj ua ntawv thov hwj chim ce nrog rau tes taw hnyav. Tag nrho cov lug nyob rau hauv cov ntaub ntawv no tau ua hauj lwm tawm nyob rau hauv kom meej raws li ntau li ntau tau, qhia ntau txog yog kom cov ntim. Cov feem ntau ce uas tsom kom ntxiv dag zog rau sab nraum qab nqaij yog yees dumbbells, barbells, uas yuav tsum tau nyob rau hauv tus nqes hav thiab sawv, chaw ua taus zes ob txhais tes nrog rau tes taw hnyav, khoov rau pem hauv ntej nrog dumbbells, lub cev extension. Standard simulators, uas yog tshwj xeeb nyob rau hauv tag nrho cov chav, kuj pab mus cuag tej yam tshwm sim.