Pib ce nyob rau hauv lub gym nyob qhov xovxwm

Txhua yam ntawm peb xav kom muaj ib tug zoo meej daim duab, nyob rau hauv particular elastic thiab kaw ntom nti plab. Yog li ntawd, muaj xiv rau abs thiaj li nrov. Lawv yog cov tsis dhau txoj thiab yuav tsum tau tsuas ua siab ntev thiab ib tug systematic mus kom ze.

Plab ce - ib tug gym los yog tus kheej apartment?

Yuav kom poob ceeb thawj thiab kom zoo, muaj ntau yam mus saib lub gym. Yuav kom ua tau zoo, nws yog ib qho tseem ceeb kom paub txoj cai ce rau tus nqaij mob plab thiab cov txheej txheem rau lawv siv.

Twj tso kua mis mus rau hauv xovxwm nyob rau hauv lub gym yog heev tiag tiag. Ntawm cov hoob kawm, nws yog tsim nyog los ua hauj lwm - zaum ntawm lub rooj zaum, tsis tau tos rau lub tsos ntawm ntsuas. Tab sis thaum lub tsis ncaj ncees lawm mus kom ze, tsis yog tus xovxwm yuav lub thiab txhua hli loads nyob rau hauv lub chav tsev. Download tau tsuas yog tus nqaij mob plab, ntawm no rau siab - tsis ncaj ncees lawm lub tswv yim. Cia peb xav txog cov cai.

Yuav ua li cas yog tseem ceeb tshaj plaws

Ua ntej ntawm tag nrho cov, nco ntsoov mus zaum rau ntawm ib tug khoom noj. Koj puas xav kom poob ceeb thawj - Muab koj tus kheej ib tug calorie nyiaj tsawg. Qhov thib ob point - ib tug tsis tu ncua ce niaj hnub ua. Ces tus yuav muaj tshwm.

Yog hais tias koj ib ce muaj zog nyob rau hauv lub gym nyob qhov xovxwm yog vim li cas koj tsis muaj - tsis txhob txhawj. Nyob rau hauv kev, immaterial qhov twg cov chav kawm yuav tsum tau muaj - nyob rau hauv tsev los yog nyob rau lub sab. Tseem ceeb tus kheej kev qhuab qhia! Nyob rau hauv kev, tsis txhob rub lub mas ntawm poob lawm los yog muaj xiv lawv tus kheej. Lawv yuav tsum tsis muaj ntau tshaj li ib tug thiab tsib feeb, ntsig txog. Txawm yog hais tias koj tiag tiag nkees ...

Moments txiav txim siab txhua yam

Ib tug tsib-feeb so ntawm ce yuav ces yuav hloov dua siab tshiab rau hauv ob los sis peb feeb. Tab sis tsis txhob maj - ntev load ua ntej ib tug caij nplooj zeeg. Tsib feeb - txaus lub sij hawm los so thiab ntxiv continuation kev kawm. Tab sis, yog hais tias lub sij hawm no yog nce ntshav txaus thiab yuav rov qab nyob rau hauv cov nqaij "dosportivnoe" lub xeev. Xws li kev cob qhia yuav tuaj mus rau tsis muaj dab tsi. Yog li ntawd, xaus: cia kuv nres ib pliag lub sij hawm yog tseem ceeb heev.

Integrated mus kom ze rau kev ua hauj lwm yuav tsum tau. Xovxwm Hydraulic, raws li yog lub npe hu, muaj ib lub thiab ib sab feem, thiab sab thiab oblique leeg. Koj puas xav ntsuas - xyuam xim rau txhua ntawm lawv.

Yog li ntawd yog dab tsi raws nraim koj yuav tsum tau ua li cas? Plab ce, cov duab uas koj pom nyob rau hauv no tsab xov xwm, yog aimed ntawm txawv feem ntawm nws.

Lub sab saum toj xov xwm

Nws muaj peev xwm pob zeb nce lub pob tw. Pib nrog nees nkaum los yog peb caug climbs. Ce rau cov sab sauv xovxwm yuav tsum tau ib tug tsawg kawg nkaus ntawm tsib le caag. Txhua lub sij hawm lawv muaj pes tsawg yuav muab ntau zog. Rau kom zoo siv yuav tsum tau ib lub rooj. Peb zaum rau nws, kho ob txhais ceg, ob txhais tes ntxiv mus tshaj nws lub taub hau. Thaum tus nqi qis tshaj taw tes nws pom zoo tshaj plaws sag. Yog hais tias koj pom tau tias nws nyuaj - nws txhais tes hla.

sab xovxwm

Nws viav vias lifting ob txhais ceg. Cov kev siv yog tib yam li rau lub sab sauv xovxwm. Pw rau hauv pem teb, tsa cov ceg tsib poob lawm ntawm peb caug lub sij hawm. Tsis tau zoo, ua li no ce rau ib tug kab rov tav bar. Nyob rau hauv no ua hauj lwm, tsis tsuas cov nqaij ntshiv ntawm lub qis xovxwm, tab sis kuj cov forearm, "tis" thiab pectoral leeg. Plab ce mob plab ua tusyees, tsis tas nws tus kheej nyiam.

obliques

Peb yuav tsum muaj cov caj dab los ntawm tus kav. Peb zaum rau ntawm lub rooj ntev zaum nrog nws nyob rau hauv nws lub xub pwg nyom, tig lub npog tas ib ce mus rau sab laug thiab mus rau sab xis. Beginners txaus poluminutnoy peb le caag. Yuav tsum nrhiav maj mam mus rau tsib poob lawm ntawm lub match. Tsis tas li ntawd zoo mob plab ce nrog dumbbells.

obliques

Lawv ntxiv dag zog slopes mus rau lub sab. Sawv ntsug ncaj nrog rau koj ob txhais taw xub pwg dav sib nrug. Lean mus rau lub can nrog dumbbells rau efficiency. Beginners tsuas yog peb poluminutnoy le caag. Maj mam ntxiv kom cov load. Tsis tas li ntawd, koj muaj peev xwm tuav ib tug dumbbell qab koj lub taub hau. Paub cov me tricks, nws yuav xyaum nyob tom tsev. Tej zaum mob plab ce nrog dumbbells - lub feem ntau mus siv cuag thiab pheej yig tshaj kev xaiv simulator rau zoo yam ib puag ncig.

Nco ntsoov: so ntawm poob lawm - tsis muaj ntau tshaj li ib feeb. Nws yog txwv tsis pub mus ua ce nrog ib tug tag nrho cov plab. Noj thiab qoj ib ce yuav tsum tau qhia los ntawm tsawg kawg yog ib ob peb teev.

Kev tshawb fawb tau qhia tias feem coob tsis paub qhov txawv ntawm sab sauv thiab sab nqaij mob plab. Uas yog hais tias tseeb qhov twg nws yog loading, nws yog suab tsis yooj yim sua. Dhau li ntawm tus ib txwm muab kev koom tes ntau ntau yam nqaij.

peb siv simulators

Yuav tsum paub hais tias mob plab ce, cov duab thiab cov video uas yog siv rau cov promotional cov hom phiaj, nws tsis yog raws li tau zoo. Pumped txog ncaws pob nyob rau hauv cov commercials, thov hais tias ib ce muaj zog txaus kaum tsib feeb ib hnub twg, cia li qhia qhov tseem zaj dabneeg. Tshwj xeeb cov kev tshawb fawb pom tau hais tias ib tug yooj yim twist ntawm lub cev koom nrog rau cov nqaij ntshiv ua hauj lwm zoo tshaj tej simulators. Ntxiv mus, nws twb pom hais tias cov kim tshaj plaws machines yog cov tsawg kawg yog zoo. Raws li ib tug txoj cai, lawv yeej tsuas zoo rau cov general them nyiaj yug ntawm lub cev daim ntawv.

Cov hauj lwm zoo ntawm ib tug tshwj xeeb rau cov menyuam rau siv cov xovxwm ntau heev exaggerated. Qhov zoo tshaj plaws kev tshwm sim, nyob rau hauv kev xyaum, muab ib tug classic twist, tsis muaj clips. Nyob rau hauv tas li ntawd, thaum siv cov load rau hauv lub qis rov qab ua heev mob heev.

Yog li, ib ce muaj zog nyob rau hauv lub gym nyob qhov xovxwm feem ntau tsuas pab rau txhawb cov miv sab koj tus kheej rau ib ce muaj zog. Zoo, los tsim ib cov duab ntawm "loj pitching."

Tsis txhob hnov qab txog kev noj haus

Tom qab noj mov zaub mov chav kawm ntawv, koj negate tag nrho koj cov kev ua tiav. Tsis txhob Rush mus rau hauv lub chav ua noj nyob rau hauv lub tom ntej no ob peb teev tom qab lub workout. Thiab tsis txhob muab ib tug hnyav noj mov, sim ua kom pom tseeb rau cov nqaijrog thiab proteins. Noj txaus ntawm lawv - lub hauv paus ntawm kev pab kho mob.

protein cai rau ib tug neeg laus - txog ib puas thiab nees nkaum grams thaum lub sij hawm ib hnub. Noj cov khoom uas me ntsis nqaij los yog ntses, tab sis tsis overeat. Txawm tias ib tug tag nrho cov workout raws li ib tug hearty noj hmo thiab los so kom txaus rau ntawm lub rooj zaum pem hauv ntej ntawm lub TV! Tab sis koj yuav tsum kov yeej tub nkeeg thiab kev hlub kev qhuab qhia.

Ib tug aspiring kis las yuav tsum nco ntsoov hais tias tus ce nyob rau hauv lub gym nyob qhov xovxwm - yog tsis yog ib tug panacea rau txhua yam. Tsis miraculous txhais tau tias, uas instantly thiab tag hlawv cov roj nyob rau hauv lub plab mog. Lub hom phiaj ntawm ib ce muaj zog - kom ntxiv dag zog leeg, thiab yog hais tias lawv yog thaum folds roj, qhov tseem ceeb tshaj plaws - kom tshem tau ntawm nws.

Inflate blocks nyob rau hauv ib tug luv luv lub sij hawm

Tus txiv neej thiab cov poj niam xav paub yuav ua li cas ceev ceev mus ua nws. Ua ntej qhov pib ntawm ib ce muaj zog lawv tsis txhob ua mob paub yuav ua li cas los mus tsim thiab khiav lag luam cov "ntsuas". Nyob rau hauv qhov tseeb, qhov no mob plab cov leeg, hu ua ncaj. Dhau li nws, aesthetically tseem ceeb twb hais oblique nqaij (mas sab nraud, los ntawm lub qhov tso rau hauv qhov chaw ntawm lub plab mog).

Rectus nqaij nyob rau hauv lub neej txhua hnub yog cia li hu ib tug xovxwm. Nws yog kom meej meej pom nyob rau ntawm qhov chaw ntawm lub plab cheeb tsam thiab nyob rau hauv daim ntawv ntawm ob ntsug ib daim hlab faib txog leeg. Nws yog saib raws li ib tug khiav dav ntawm txog 2 cm extending los ntawm lub kaus siab mus rau lub pubis. Lwm pab pawg neeg ntawm tendons yog kab rov tav. Ua tsaug rau lawv peb yuav soj ntsuam ntsuas xovxwm.

Upper thiab qis xovxwm

To taub cov xov xwm ntaus ntawv yog ib qho tseem ceeb rau muaj tseeb twj tso kua mis. Nyob rau hauv qhov tseeb, tag nrho cov nqaij yog muab kev koom tes thaum twg load. Tab sis yog vim li cas nyob rau hauv rooj plaub no tus qis xovxwm lossi qab nyob rau hauv txoj kev loj hlob?

Rau lub hom phiaj no muaj ob lub ntsiab yog vim li cas. Tus thawj - rau cov nqaij ntshiv nyob rau hauv lub plab mog yog heev nyias, nws yog ib qhov nyuaj los mus twj. Qhov thib ob - lub cev chav tsev yog muab ntau haib thiab nruj heev heev rau sab qaum kev ib ntawm lub peritoneum. Ib tug poj niam txawm ntau nyuaj - xwm tau muab ib tug tsawg kawg nkaus naj npawb ntawm cov paj txoj nyob rau hauv cov cheeb tsam no (cov nqaij mob plab hauv qab) vim hais tias ntawm lub hli coj khaub mob.

tshawb pom

Tej mob plab ce pumped nws kiag li. Qhov ntawd yog qhov ib ce muaj zog nyob rau hauv lub qaum xovxwm rau zoo thiab qis.

Qhov yuav tsum tau rau ib tug lossis loj ntau yam kev yuav tsis muaj kev cob qhia.

Lub sab ib feem yog ib txwm zuj zus tshaj qhov tsim sab saum toj.

Yuav ua li cas kuv tau txais ib cov xov xwm sai sai los ua tshwm tag?

Ua li no, koj yuav tsum txiav txim siab cia li muaj ob pab raws qib:

- ib qho kev nce nyob rau hauv cov nqaij ntim;

- yuav txo tau ntawm lub cev muaj roj.

Muaj uas tsis nyob rau hauv cov roj kub. Nws yog tsis yooj yim sua kom tshem tawm nws deposits zos, piv txwv li nyob rau hauv ib tug cheeb tsam. Qhov no yuav tsuas yuav ua li cas nyob rau tag nrho lub cev! Qhov no txoj kev - ib tug tshuaj cov tshuaj tiv thaiv, tej sauna, massages thiab wraps tsuas leeb cellular ntshav khiav, tiam sis tsis muaj dab tsi yog hlawv.

Tham txog tej ce

Yuav tsum khaws cov efficiency yog tsis yog li ntawd tsis yooj yim. Tom qab tag nrho cov, nyob rau hauv qhov tseeb nws yuav cob qhia cov tsuas yog ib qho mob. Cov xovxwm hauj lwm yog heev yooj yim - twists thiab spins lub plab mog nyob rau hauv kev sib raug zoo rau lub cev. Realizing no, koj yuav tsis txhob muaj ntau nyuab thiab inefficient ce vim hais tias ntawm lawv cov uselessness.

Lub ntsiab pressures rau cov xovxwm - sib ntswg thiab rov qab sib ntswg.

curl dag

Qhov no yog ib tug yooj yim ce, ua nws yuav ua tau nyob rau hauv tsev, tshwj xeeb tshaj yog nrog tus tsis muaj sij hawm. Rectus nqaij mus ua hauj lwm nws tej zaum yuav zoo tshaj plaws.

Koj mob plab ce rau hauv pem teb, ib lub rooj zaum los yog ib tug inclined board. Koj yuav thov tau ib co ntawm cov hom kev kawm kom nce cov kev siv.

Piv txwv li, hloov rau txoj hauj lwm ntawm tus taw - dua, qhov yooj yim dua nws yog ua ce. Txo cov ceg rau hauv pem teb thiab txo flexion (tsiv mus nyob rau ko taw los ntawm lub pob tw) - koj yuav saib yuav ua li cas sai sai no yuav ua rau kom lub load.

Hloov qhov chaw ntawm lub tes - lub ze lawv yog mus rau lub plab, ces nws yog yooj yim los mus nrog. Somknite ob txhais tes tom qab nws lub taub hau.

Hloov lub kaum sab xis ntawm lub rooj ntev zaum - lub siab nws yog, qhov zoo qhov load. Nyob rau hauv tas li ntawd, koj muaj peev xwm nteg ib lub hauv ncoo nyob rau hauv koj sab nraum qab.

rov qab crunch

Feem ntau xa mus rau raws li qhov tsawg dua xovxwm ce. Qhov no "rov qab" version ntawm lub classic sit-ups, thiab nws kuj yuav tag nrho xovxwm. Embodiments ntawd teem. Koj yuav tau ua pw (lifting ob txhais ceg los yog rub mus txog rau nws lub hauv caug) nyob rau hauv lub ruaj nyob rau hauv bar, thiab hais txog. N.

Qhov ntawd yog qhov quickest txoj kev mus cuag cov kev kawm. Pw rau hauv pem teb tom qab koj lub taub hau, koj yuav tsum muaj ib tug them nyiaj yug rau hauv lub tes. Qhov no yog los xyuas kom meej tias cov sab qaum kev ib lub cev tseem tsis txawj. Ce nyob rau hauv lub gym nyob qhov xovxwm nyob rau tshwj xeeb zoo li. Lub tsev nyob yuav ntes tuav ntawm lub txaj los yog lub roj teeb.

Lub hom phiaj tseem ceeb ntawm lub ce - mus tsa lub plab mog! Nws yog ib lub phiab thiab tsis taw. Hais txog ob txhais ceg thaum nws yog zoo dua mus tsis nco qab kiag li. Tawm hauv pem teb yuav tsum tau raws nraim ntawm lub plab mog - cov ua hauj lwm ntawm cov xovxwm rau hauv no. Ko taw lifting - ntxiv ruaj nra rau nws. Lub deb ntawm lub heels ntawm lub plab mog, lub ntau nyuaj lub tiav. Yog hais tias koj tseem tsis tau npaj txhij rau hnyav loads, khoov koj lub hauv caug. Nws muaj ib tug nqi thiab tus nqes hav. Lub sab lub cev yog, qhov yooj yim dua rau koj.

Ib tug raug txheej ce

Nws yog ntseeg hais tias lub quickest txoj kev los tso li cov xovxwm - lub heev repetition ntawm ce. Qhov no yog qhov tseeb. Raws li hais saum toj no, nws yog ib qho tseem ceeb los mus laij lub xov tooj ntawm repetitions thiab qhov luaj li cas ntawm qhov khoob ntawm lawv.

Qhov zoo tshaj plaws nqaij hypertrophy tiav nrog 3-4 poob lawm thiab ncua 30 vib nas this. Qhov no yog qhov pom lub sij hawm. Ua lub acceleration, peb nce lub load.

Zoo Heev kev kawm yuav zoo li. Chiv ua sib ntswg dag. Peb ua 4 poob lawm (txhua 20 lub sij hawm). Ces - lifting ob txhais ceg (zoo tshaj plaws nyob rau hauv lub ruaj), 4 poob lawm, txhua 10 lub sij hawm.

Yuav tsum paub txog ntawm koj noj khoom!

Kom noj cov zaub mov rau ib tug zoo nkauj xov xwm tseem ceeb heev. Yuav ua li cas yog qhov tshaj roj? Qhov no muaj zog ua los ntawm lub cev yog tias muaj calorie ntau ntau nkag ntau tshaj noj. Rog khw muag khoom noj, hmoov tsis, yog faib heev unevenly. Nyob rau hauv cov poj niam, tsuas yog nyob rau ntawm pob tw thiab ob txhais ncej thiab cov txiv neej - nyob rau hauv lub plab.

Xwm npaj cov poj niam los ua tim cov me nyuam, thiab ntawm lawv muaj roj reserves nyob rau hauv ib co heev tej thaj chaw deb qhov chaw. Feem ntau nws yog ib lub ncej puab thiab breeches tsam.

Ob hom roj

Txiv neej - tej yam ntuj tso zoov - lus dag nyob rau hauv tos ib pliag rau mob plab rog. Lub deposition ntawm "reserves" nyob rau lub plab ntawm lub cev ua si nyob rau hauv cov txiv neej tsis tiv thaiv. Qhov no yog lub plab muaj roj yog subcutaneous thiab visceral. Tus thawj cov lus dag ntawm daim tawv nqaij thiab nqaij. Muab tshem ntawm nws yooj yim heev.

Visceral - yog lwm cov teeb meem. Nws yog nyob nruab nrab ntawm cov nqaij ntshiv thiab cov nqaij ntawm lub plab kab noj hniav. Nws lub hom phiaj - los tiv thaiv cov tom kawg ntawm kev raug mob. Tab sis nyob rau hauv xws xov tooj, uas tej zaum kuj tswj tseg ib txhia txiv neej, nws yog kom meej meej tsis tsim nyog!

Yog nws tau mus "qhuav" cov xovxwm?

Raws li twb tau hais, koj yuav tsis cais los ntawm tus so ntawm lub cev! Nws yuav tsum tau ib tug tshwj xeeb cov khoom noj.

Ua ntej tshem tawm trans rog ntawm cov khoom noj. Nws cov kua ntsw, mayonnaise, ketchup, ntau yam chips thiab fries. Lawv tsim ib tug loj loj tab kaum rau hauv lub plawv, kom cia koj metabolism thiab poob phaus tsis muab.

Ces yuav hloov ceev ceev carbs mus qeeb: khoom qab zib, buns thiab cov ncuav - nyob rau hauv cereals, txiv hmab txiv ntoo thiab zaub. Heev pab tau muesli nrog mis nyuj los ntawm lub theem siab ntawm fiber.

Peb cais noo rog. Nqaij npuas thiab tej roj nqaij hloov ntses los sis nqaij qaib. Nws yog ib qho tseem ceeb rau noj txaus protein. Nws txhua hnub tus nqi - 2 grams ib kilogram ntawm lub cev hnyav.

Hmoov zoo nyob rau hauv lub tsev zoo tagnrho xovxwm!