Qhov zoo tshaj plaws ce rau yuag ob txhais ceg

Zoo nkauj ko taw ntawm cov ntxhais - ib tug kawm ntawm adoration thiab xam khib txog cov txiv neej cov phooj ywg. Tej yam peb ua npau suav txog tej thiab tej zaum unsuccessfully chav nrog lawv fullness. Thiab yog hais tias tus txheem no yeej muaj tseeb? Koj muaj heev nyias ceg - yuav ua li cas? Nws yuav zoo li, yog dab tsi qhov teeb meem - nyob rau hauv qhov tseeb muaj luj yog yooj yim npaum li mus pov. Cov menyuam ntxhais - tswv yuag, tsis zoo nkauj heev ob txhais ceg pib lean on khoom qab zib thiab high-calorie. Cov tej zaum yuav rov qab - ib tug neeg rau hauv cov hlab ntawm cov kevcai tswj los yog caj ces tus yam ntxwv txawm nourishing noj cov zaub mov tsis pab tau ib tug tib gram ntawm tshaj rog. Tab sis xws li chav nyob. Yeej, pib uncontrollably noj txhua yam, yuav luag txhua peb heev sai sai loj hlob ib tug impressive plab thiab tuab sab. Tab sis qhov teeb meem yuav tau daws thinness povtseg yog tsis zoo li. Zoo, cov ntxhais zoo nkauj ob txhais ceg - lub puav pheej ntawm kev ncaj ncees nrog txiv neej pw!

Kev ua si nawv thiab kev ua si xwb

Yuav ua li cas? Paub ob peb yam yooj yim tricks, koj yuav kho qhov teeb meem. ob txhais ceg siv - qhov no yog txoj kev uas yuav ua rau lawv zoo nkauj daim ntawv no, nrog tej zaum bypassing grueling zaug nyob rau gym. rau nyias ceg ce nyob rau hauv tsev yuav tsum tsis muaj tsawg zoo, nws tsuas yog ib qho tseem ceeb kom raug ua lawv.

Nws yog ib qho tseem ceeb hais tias tus mus kom ze rau qhov teeb meem yuav tsum mauj. Ua li cas nws txhais li cas? Tsis tsuas yog ua raws li cov kuas kev kawm (ie, xyaum tu ncua thiab raws li tej yam kev cai), lub peev xwm zaub mov yuav tsum tau ua raws li, thiab nyob rau hauv kev noj qab nyob zoo txoj kev ua neej, uas muaj xws li kev pom kev pw tsaug zog thiab so, mus taug kev sab nraum zoov thiab lwm yam yog zoo tag nrho paub kev cai, tsis tau tsis muaj ib tug raug mob.

Yuav ua li cas los tsim kom tau nyias ceg nyob hauv tsev? Basic ce, uas yuav tsum tau nthuav tawm nyob rau hauv no tsab xov xwm, nws yog haum rau lub "amateur" kev cob qhia. Hais tias yog, koj tsis muaj kev nkag tau mus rau lub gym los yog them ib tug hmoov zoo rau kev nyab xeeb trainers. Nrog rau qhov no complex feem ntau pib beginners, bodybuilders thiab txawm ib tug yees duab qauv.

Ce rau nyias ceg - pib nrog ib tug sov so-up

Raws li cov kev ua si nawv load, qhov yooj yim txheej ntawm ce yog ntshaw kom muaj ua ntej lub workout ntawm tag nrho cov nqaij. Uas yog tshwj xeeb tshaj yog ib qho tseem ceeb rau cov neeg uas los ntawm qhov xwm ntawm tus hauj lwm yog tsuas yog siv nws lub sij hawm nyob rau hauv ib tug hauj lwm zaum. Yog li, lub teeb sov-up muaj xiv torque yuav luag li ib qho tseem ceeb raws li cov kev cob qhia nws tus kheej. Lub ntsiab lus thiab lub hom phiaj ntawm nws - kom tsis txhob muaj kev raug mob thiab tsis xis nyob rau hauv lub chav kawm ntawv.

Lub ntsiab lub cuab tam rau qhov no - yuav ua li cas sov li peb cov pob qij txha thiab ligaments. Cov feem ntau yooj yim thiab zoo heev acting "sov-up" ce rau ob txhais ceg rau cov ntxhais - peb paub tag mus taug kev nyob rau hauv cov ntiv taw thiab heels, raws li zoo raws li nres lub npoo (thawj rau hauv, thiab ces nyob rau sab nraum).

Mus sib ntswg yuav tsum tau nres qho nyob rau hauv txawv kev qhia nyob rau hauv ib tug txoj hauj lwm zaum, ces tsiv mus rau cov hlua thiab, tom qab ib tug tej yam muaj pes tsawg tus ntawm hops (uas paug puv rau cov nqaij ntshiv), nco ntsoov tej yam yooj yim complex, npaj rau thaum sawv ntxov ce.

Cov yooj yim txheej ce rau yuag ob txhais ceg

Ua yooj yim lem, tilts thiab swings nws txhais tes thiab ob txhais ceg, peb yuav xav hais tias cov ua ntej theem peb tau ua kom tiav tau zoo, thiab nws yog lub sij hawm yuav tawm mus rau lub ntsiab. Raws li twb tau hais, nyob rau hauv sib ntaus tawm tsam tshaj roj ob txhais ceg thinness yuav pab tsis tau peb. Xijpeem nws mus dab tsi. Lub volume yuav ua rau kom los ntawm kev ua nqaij loj, thiab yog li ntawd tus xov tooj ntawm repetitions nyob rau hauv txhua yuav tsum tsis txhob yuav ib yam nkaus thiab loj.

Qhov no tactic (ib tug loj tus naj npawb ntawm repetitions) yog tsim nrog rau cov opposite lub tswv yim - yaj tshaj roj thiab hnyav sgonke. Peb kuj yuav tsum muaj dag muaj zog ce rau zoo nkauj ob txhais ceg, uas yog ib tug loj tsim txom, tab sis nrog ib tug me me muaj pes tsawg tus nkag - txwv tsis pub qhov zoo ntawm peb zaj lus qhia yuav tsis tau.

Yog hais tias koj tsis muaj txaus cov khoom

Tej zaum koj yuav nug, yuav ua li cas yog nws lub koom haum, lub cev ua si nyob rau hauv tsev - tsis muaj tuav, tsis txawm tias ib tug leeb dumbbells. Tab sis qhov no yog cia li tsis muaj teeb meem! Ntawm cov hoob kawm, kom muaj ib tug collapsible dumbbells nyob rau hauv lub chav tsev tsis mob leej twg. Tab sis yog hais tias nws thiaj li tshwm sim uas lub sij hawm cov ntaub ntawv ntaus pob ncaws pob accessories koj tsis tau txais, lawv tau yooj yim hloov me me yas hwj ntim dej. By hloov rau theem, koj yuav tau yooj yim kho qhov yuav tsum tau load.

Tab sis dab tsi yuav los hloov qhov hnyav barbell, skeptical, koj nug. Heev yooj yim - noj khov kho xub pwg hnab thiab tamp brim li cas ib txhia hnyav khoom. Heev pheej yig, koj yuav tau ris nrog Velcro nrog weighting. Qhov no inconspicuous accessory yuav coj ntau npaj txhij txog cov kev pab cuam.

Cov nram qab no Nyiaj thov kev pab cuam, tag nrho cov ce rau zoo nkauj ob txhais ceg qhia ntawm kev soj ntsuam txog nrog ib tug neeg pab pawg ntawm cov leeg thiab rau tso lub ntim ntawm yuav tsum tau ua ib tug complex tag nrho tsis khoob.

Peb pib nrog cov load squat

Qhov zoo tshaj plaws thiab feem ntau yooj yim txhais tau tias kom muaj cov ceg leeg nyob rau hauv zoo laus - nws yog zoo kawg li zaum-sawv. Nws yuav zoo li uas ib tug neeg tsis paub yuav ua li cas lawv ua! Tab sis nws yuav tsum tau clarified tias yog hais tias koj lub hom phiaj - mus teem hnyav tsis muaj ntxiv load yuav tsis ua li cas. Yuav tsum khaws hnyav yuav tsum xws li tias ib tug teb repetitions ua ob lub yuav koj tau kov yeej ib lub xeem dag zog - rau cov kev txwv.

classic rab yaj phom

Yog hais tias koj tsis paub, ces khwj ywb rau tus luj tau thiab tsis muaj extraneous lub nra. Nws nkawd ib qho kev nthuav kev xaiv raws li nram no: ua rov qab tiv thaiv phab ntsa, leaning tiv thaiv nws. Txhua yam ntawm tus taw qho rub rau pem hauv ntej, thiab nyob rau lwm yam maj mam squat. Koj hwj tau lub cev yog visually dog dig tsa qhov riam phom, chaw pib lub npe.

Rau cov neeg uas muaj nyuam qhuav pib ua li cas, nws yuav tsum tau tag rau xwb kaum zaum-sawv. Thaum cov kev txawj yuav tsum pumped thiab kev nyab xeeb ntawm lub cev yuav ua rau kom lub xov tooj ntawm lawv yog tso cai rau kom. Yog hais tias xws li ib tug tsim txom rau koj, yog tsis muaj lawm xov xwm, thiab tsis muab lub nyhuv, muab nws mus rau hauv lub ob txhais tes ntawm tej heev - los ntawm dumbbells thiab tib saum toj no-hais cov fwj dej haus rau hnyav encyclopedia tagnrho.

Peb ua lunges thaum tuav lub load

Sawv ncaj ko taw ua ke. Nrog ib tug txo qis mus rau hauv lub ob txhais tes tuav lub raj mis nrog ib tug kua los yog ib tug dumbbell. Tsis hloov rau txoj hauj lwm ntawm lub ob txhais tes ntawm cov load, nyob rau hauv lem ua lunges txhua ceg - thawj txoj cai, ces sab laug. Labor ceg yog luj, nws yuav tsum tau ib tug me ntsis viav vias, ua ib tug caij nplooj ntoos hlav zog, ces rov qab mus rau tus thawj khib.

Hloov cov ko taw thiab rov qab ua tib yam. Tus nab npawb ntawm repetitions yuav tsum tsis muaj ntau tshaj 15. Tab sis cov hauj lwm zoo ntawm ib ce muaj zog rau nyias ceg nyob rau hauv lub qhov hnyav uas koj yuav tuav nyob rau hauv koj txhais tes.

Leads thiab mahi

Peb muab lub ntiajteb txawj nqus ntawm lub cuff thiab rub rau txhua pob luj taws. Lawv yuav muaj ib tug ntau yam ntawm prodelyvat ncaws taw lawv ko taw, overcoming tus kuj tsim los ntawm lub load. Yuav ua li cas yog cov kev xaiv uas? Ib tug ntawm lawv - sawv upright thiab tshem tawm ntawm ib qho ntawm ob txhais ceg raws nraim toj, tsis tau raws li lub siab tshaj plaws tau rov qab. Tom qab kaum xws outlets yog tsiv mus rau lwm yam txhais ceg. Cov nyhuv yog zoo dua lub qeeb qeeb pace ntawm kev siv. Lwm cov kev xaiv - tib yam rub rau hauv cov ceg-cuff tes taw hnyav li thiab muab pov rau ib tug tom qab txhua tus ob txhais ceg pem hauv ntej.

Nyob rau tag nrho cov fours thiab dag

Peb mus txuas ntxiv peb ce rau yuag ob txhais ceg. Lean rau hauv pem teb nrog nws ob txhais tes thiab hauv caug. Sim kwm thawb mus thiab rov qab ceg luj rau pem hauv ntej nrog ib tug hnyav cuff ntawm lub pob luj taws. Qhov no qoj ib ce - ib tug uas zoo rau tso li lub gluteal leeg. Ua tsim nyog rau 10 lub sij hawm rau txhua ceg.

Ces, dag rau hauv nws sab laug thiab nws sab tes xis so rau hauv pem teb nyob ib ncig ntawm lub hauv siab, tsa koj txoj cai ceg raws li high school raws li ua tau, ces rov qab mus rau lub pib txoj hauj lwm. Tom qab koj siv mus txog 25 repetitions, stacked nyob rau sab xis thiab rov qab ua txhua yam rau sab laug txhais ceg.

Cov nyiaj txais ib tug zoo li txoj hauj lwm (pw rau ntawm koj sab laug), qhov chaw uas lub taub hau yog nyob rau ntawm caj npab. Lower ceg (sab laug) nyob rau tib lub rectified. Txoj cai ko taw muab tso rau hauv pem hauv ntej ntawm nws hauv caug, los ntawm no nyuaj starting txoj hauj lwm yuav tsum tau mus tsa tus sab laug ceg raws li high school raws li koj ua tau. Ces - dua nyob rau hauv qis hauv pem teb, nrog peb lub hom phiaj - tsis txhob ua mus txog thaum kawg (tsis "poob"). Raws li nyob rau hauv lub yav dhau los ce, qhov kev kawm ntawm lub yav tas yuav repetitions rau txhua ceg nyob rau hauv ib tug npaum li mus txog 25.

Thiab hauv qab no?

Tag nrho cov uas tau raug qhia saum toj no, yog tsim los ua hauj lwm nrog cov gluteal nqaij thiab ncej puab. Thiab yog dab tsi txog qhov nyuj? Lawv pumped sawv thiab lub caij nplooj zeeg nyob rau hauv koj cov ntiv taw, zoo li taug kev rau lawv. Yog hais tias xws li ib tug load nkawd frivolous rau koj, mus, tuav tes taw hnyav li nyob rau hauv nws txhais tes.

Yog li ntawd peb tham txog yuav ua li cas zoo li lub ntsiab lub zog ce rau yuag ob txhais ceg. Tiam sis peb yuav tsum tsis txhob hnov qab ntau tshaj, thiab ib tug xov tooj ntawm ib qho tseem ceeb cov ntsiab lus, muaj raws nyob rau hauv cov khoom noj kom, kom rov qab, raws li tau zoo raws li qhov tsim nyog aerobic kev ua si. Tsis ua hauj lwm los yog lwj liam mus kom ze rau ib qho twg ntawm cov lus nug no yuav tag nrho cov tau txo kom zero. Tam sim no, ib tug me ntsis ntau.

Yuav ua li cas kuv yuav tsum tau noj

Yog li ntawd cov zaub mov. Sai sai tsim nqaij, thiab yog li - mus cuag peb lub hom phiaj (yuav ua tau kom lub nrig txog kev pom volume nyiam ceg) yog tsis yooj yim sua yam uas tsis tau kev hwm rau ib tug tej yam mus kom ze rau zaub mov noj. Qhov tseeb hais tias tsis yog txhua txhua ntawm nws yog pab tau, nws yog lub npe hu rau txhua leej txhua tus. Tab sis peb yuav sib tham precisely txog qhov thiaj li hu ua protein noj cov zaub mov uas yog raws li feem ntau nyob rau hauv proteins.

Yog tsis muaj lawv mus cuag yam tsawg ib yam tseem ceeb zoo nyob rau hauv lub tsev nqaij, hmoov tsis, yuav tsis ua hauj lwm. Tsum ntawm ib yam khoom uas tsim nyog rau peb - qe, Ntxiv peb yuav sib tham txog dawb, thiab los ntawm cov qe muaj tso tseg raws li ib tug qhov chaw ntawm cov teeb meem cholesterol noj qab haus huv.

Nyob rau hauv ob qhov chaw - khoom noj siv mis series. Peb yuav tau tham txog tag nrho cov paub thiab hwv cheese, muaj roj tsawg yogurt thiab mis nyuj haus. Thiab ntawm cov hoob kawm, indispensable nqaij thiab nws cov derivatives, tab sis lawv yuav tsum tsis txhob yuav greasy. Haum qaib cov txwv, nqaij ntses, nqaij nyug thiab nqaij qaib ob lub mis.

Absorbing cov nqaijrog nyob rau hauv loj nyiaj, thiab nco ntsoov txog carbohydrates, li ntawd, peb yuav tsum tau thaum twg Burns ib tug ntau ntawm lub zog. Ntawm no nws yog tsim nyog los kos lub qhov muag mus rau lub cereals (seb koj nyiam nws los yog tsis) - oatmeal thiab buckwheat, raws li zoo raws li txiv hmab txiv ntoo thiab zaub sab tais diav. Cov yav tas, yog ib tug storehouse ntawm cov vitamins thiab peb xav tau tus tib "txoj cai" carbs thiab ua hauj lwm rau kom lub cev endurance.

Tsis txhob hnov qab txog tus so thiab thiaj li nyob

Yog hais tias koj tau ua hauj lwm nrog ib tug loj hnyav, ces txhua leeg yuav tsum tau so nyob rau hauv tag nrho cov kev pab cuam. Nws yog vim hais tias feem ntau txoj kev kawm yog tsis categorically qhia. Lawv regularity yuav tsum tsis txhob ntau tshaj ob peb lub sij hawm ib lub lim tiam. Ua tsis saib tsis xyuas cov ntaub ntawv immutable txoj cai uas muaj ib tug saib yuav ua li cas koj yuav cuag tau sai sai - muaj tu siab rau koj, nws yuav tsis. Nqaij tsuas yuav tsis tau txais cov kev kawm lub sij hawm so thiab rov qab, thiab koj thiaj li looj hlias coj ib kauj ruam rov qab nrog rau kev hwm mus xaiv lub hom phiaj.

Yuav ua li cas nrog rau ib qho aerobic kev kawm? Nws yog ntseeg hais tias tag nrho cov ceg ce rau cov poj niam yuav tsum raug txo kom ib tug loj ntim ntawm lub cev muaj zog load, piv txwv li, tsis tu ncua koom nyob rau hauv jogging. Nws yuav tsum tau clarified - khiav, raws li zoo raws li tej aerobic ce yuav pab mus pov tseg ntau heev ceeb thawj. Thiab qhov no siv rau tag nrho cov qhov chaw ntawm peb lub cev, nrog rau cov heev nyias ceg, cov tsos ntawm cov uas thiaj xav ua kom txhim kho.

Hais tias tus vim hais tias khiav nyob rau hauv lub tsim ntawm nqaij txhais yog txhob. Ib yam li ntawd, muab pov hnyav pab vab, ua luam dej, zoo seev cev thiab nws siv nws rau cardio. Rov qab mus rau tag nrho cov exciting cov chav kawm yuav tsum tau tsuas yog tom qab lub duav nce mus txog lub Desired cim rau koj.