"Rab yaj phom" (Ce): kev ua tau zoo cov txheej txheem, cov pros thiab cons

Zaum-sawv nyob rau hauv ib tug ceg, los yog, raws li lawv yog hu ua, "rab yaj phom" - es tsis meej xwm thiab nyuaj qoj ib ce. Muaj ntau nco txog nws los ntawm tsev kawm ntawv kawm siv lub cev. Tab sis, yog hais tias ib tug me nyuam "rab yaj phom" ua tag nrho cov neeg laus tsis tshua muaj, cov neeg uas yuav tau mus nqa nws tawm kom raug. Niaj hnub no peb mam li saib yuav ua li cas rau khwj ywb ntawm ib ceg thiab yuav ua li cas no ce yuav pab tau, raws li tau zoo raws li kawm tau dab tsi ua tau zoo thiab muaj zog nws muaj. Nrog rau qhov no, tej zaum, pib.

Pros thiab cons ntawm ib ce muaj zog

Qhov no qoj ib ce muaj yeej zoo. Ntawm cov shortcomings yuav tau muab sau tseg tsuas yog hais tias lub fact tias nws yog muab tsis cuag rau cov neeg uas tsis muaj zog ob txhais ceg thiab pob qij txha. "Rab yaj phom" - ib ce muaj zog uas yuav ua hauj lwm ntawm ib tug loj heev array ntawm nqaij ob txhais ceg thiab pob tw. Nyob rau tib lub sij hawm, muab koj tus kheej ib tug zoo txoj kev tshawb no ntawm cov nqaij, tsis tas yuav tej khoom siv, vim hais tias lub ce yog nqa tawm nrog nws tus kheej yuag. Lub load, uas yog qhov tsawg dua ib feem ntawm lub cev tau txais nyob rau hauv qhov kev kawm ntawm "rab yaj phom", piv rau lub load tau thaum lub sij hawm zaum-sawv koj qhov ceeb thawj. Qhov txawv lus dag nyob rau hauv lub fact tias nyob rau hauv lub sij hawm ntawm sit-ups nyob rau hauv ob txhais ceg ua nra hnyav rau ntxim rau cov txha nqaj qaum, uas yog heev txaus ntshai. Yog li ntawd, rau cov neeg kev txom nyem los ntawm cov kab mob ntawm lub rov qab, zaum-sawv yog txhob. "Rab yaj phom" muaj rau ib tug dav pawg neeg.

Nyob rau hauv tas li ntawd, qhov no ce yuav ntxiv ua hauj lwm rau lub cev tswj. Squat rau ib ceg yog siv los ua rau kom lub dag lub zog ntawm tus ceg nqaij thiab nkag mus rau hauv nqaij ntshiv.

Tej yam nyob rau hauv cov nqaij ntshiv

rau skaters ce, gymnasts thiab kiv cua ntawm "CrossFit" feem ntau koom nrog ntau nqaij ib txhij. Thiab qhov no yog ib tug ntawm lawv. Tam sim no cia tus kawm tau li cas kom muab cov load thaum ua no ce raws li ib tug "rab yaj phom". Ce load mas quadriceps. Nyob rau hauv tas li ntawd, npaum li cas ntawm kev ua hauj lwm ntog rau hauv glutes. Tsis tas li ntawd, lub zog yuav cov nqaij uas tswj qhov chaw ntawm lub cev, thiab yuav txhawb tau txhais ceg. Cov muaj xws li: ncej puab nqaij, calf cov leeg, adductor nqaij, abs thiab rov qab.

Raws li rau ob txhais ceg, uas yog tsis muab kev koom tes nyob rau hauv lub active theem ntawm lub zog, nws kuj tau txais lub load, vim hais tias lub cev ua raws li ib tug stabilizer. Nyob rau hauv no ceg ua hauj lwm cov quadriceps, sartorial thiab zuag nqaij thiab lub tensor fascia lata.

Tab sis lub zog ntawm cov nqaij thiab zoo sib haum, zaum-sawv nyob rau hauv ib tug ceg ligaments yuav tsum tau elasticity thiab yooj ntawm cov pob qij txha: lub hauv caug, hip thiab pob luj taws. Nws yog vim li no, muaj ntau yam teeb meem pib ib ce muaj zog. Nyob rau hauv thaum yau, cov pob qij txha ntau saj zawg zog, thiab tus luj yog me npaum li cas, ces tus "rab yaj phom" yog muab yooj yim.

hauv caug-ob leeg

Feem ntau ntawm tag nrho cov muaj los ntsaws rau lub hauv caug ob leeg. Thaum lub "rab yaj phom" hauv caug flexes kom txog rau thaum kev sib cuag nrog tus thav nyuj nqaij hamstrings, nyob rau ntawm ib mob kaum sab xis. Yog li ntawd, cov neeg uas muaj lub hauv caug teeb meem, nws yog zoo dua mus tso tseg lub ce.

Yog hais tias tag nrho yog zoo nrog lub hauv caug, nws yog tsim nyog los noj mus rau hauv tus account ob yam. Ua ntej, ua ntej koj ua zaum-sawv ntsoov ua sov-up thiab ncab. Ib txhia ce rau tus quadriceps "zam txim" rau ncaws pob prenebreganie cov theem ntawm ib ce muaj zog, tab sis tsis yog ib tug "rab yaj phom". Ob, lub ce yuav tsum tsis muaj kev cia li taw. Raws li ntev raws li cov nqaij ntshiv tau muaj zog thiab siv tau rau cov txawv txawv rau cov amplitudes, koj siv tau cov kev pab txhawb nqa. Nws yuav tsis poob sharply thiab tau sawv tsis jerks.

Yuav ua li cas rau khwj ywb ntawm ib ceg?

Ntsib nrog ce nyob rau hauv Feem ntau, hais kom cov kos duab. Ua ntej koj yuav tsum tau ib tug ncaj, nrog koj ob txhais taw xub pwg dav sib nrug. Ces tus luj ntawm lub cev yuav tsum tau tsiv nyob rau hauv ib tug ceg, muaj nraus tawm lub thib ob pem teb. Ob txhais tes yuav rub rau pem hauv ntej los yog mus rau sab kev tshuav nyiaj li cas. Qhov no yog qhov pib txoj hauj lwm, raws li los ntawm zaum-sawv. Txheej txheem "rab yaj phom" yog tsis nyuab heev, tab sis nws muaj ib tug ntau ntawm cov tseem ceeb nuances.

Ces yuav tsum maj mam thiab nyob rau hauv kev tswj raws li ntau li ntau tau mus zaum rau ntawm lub txhawb ceg, thaum lifting rau lwm ko taw nyob rau hauv pem hauv ntej ntawm nws. Nyob rau hauv cov ntaub ntawv no, lub nce ceg yuav tsum ncaj thiab lub plab mog yuav tsum tsis txhob rhais rau pem hauv ntej thiab retracted. Ua li no, cia li xav hip yooj. Nws tseem ceeb heev saib mus rau nws hais tias koj rov qab yog tiaj tus.

Thaum ntawm tus nqi qis tshaj taw tes, thaum nias tiv thaiv cov hamstrings gastrocnemius nqaij, kom paub tseeb tias mus rau nws hais tias tsis yog ua hauj lwm ceg thaum uas tig mus rau hauv pem teb. Raws li rau lub Cov yuav txhawb tau cov ceg, ces nws lub hauv caug rau tus nqi qis taw tes yog tshaj lub ntiv taw xoo. Nws yog ib qhov "rab yaj phom" yog txawv los ntawm lub classic sit-ups, thiab lub sij hawm no yog lub feem ntau txaus ntshai nyob rau hauv tag nrho cov kev qoj ib ce.

Lub qis tshaj taw tes yog tsim nyog ib tug tshaj plaws lim cov nqaij ntshiv ntawm ob txhais ceg thiab pob tw, thiab nrog lub hwj chim kom raug thawb lub pob taws ntawm lub Cov yuav txhawb tau cov ceg ntawm hauv pem teb. Qhov no yog tsis tso cai rau tej jerks. Raising nws lub duav thiab wires lub hauv caug, koj yuav xav tias zoo li ib tug ua tib zoo crafted koj txhais ceg nqaij. Nyob rau hauv thaum uas tig mus nrog tus sawv ntawm lub thib ob txhais ceg yuav tsum tau nws txo qis. Hais tias yog tag nrho cov sit-ups. kev ua tau zoo cov txheej txheem, raws li koj tau pom, yog tsis yog li ntawd tham. Txawm li cas los, nyob rau hauv kev xyaum nws yog muab tsis yog rau txhua leej txhua tus.

"Rab yaj phom" - ib ce muaj zog uas yuav tsum tau ua raws li ntau lub sij hawm thaum nws puv, nyob rau hauv ib co le caag. Raws li kev xyaum qhia, tsis yog txhua tus muaj peev xwm mus cuag txawm mus txog kaum repetitions. Yog hais tias koj nyob nraum ua 20 zaum-sawv ntawm ib lub sij hawm, uas txhais tau tias nws yog lub sij hawm mus nrhiav ntau nyuaj ce rau quadriceps los yog complicate lub "rab yaj phom" nyhav ntxiv.

nqa ce

Yog li ntawd yuav ua li cas ua tau ib tug "rab yaj phom" ncaj qha tau xwb nyob rau hauv cov chav nyob yuav tsum pib nrog txoj kev npaj ce. Feem coob ntawm cov neeg muaj peev xwm zoo tsis muaj teeb meem los zaum rau ib ceg, tiam sis tsuas yog tswj kom tau ib co. Yog vim li cas rau qhov no txawv txawv load, es tsis muaj zog nyob rau hauv cov nqaij, raws li nws tej zaum yuav zoo li thaum xub thawj siab ib muag.

Yog li ntawd, npaj ce:

1. Tus thawj ntawm cov zoo nkaus li ib qho yooj yim, tab sis nyob rau hauv kev muaj tiag nws tsis yog. Nws essence yog yooj yim: koj yuav tsum sawv ntsug nyob rau ib ceg, lifting lub thib ob, li ntawd, hais tias nws yog thaum uas tig mus rau hauv pem teb, yam tsawg kawg 30 vib nas this.
2. Muaj mastered rau thawj ib ce, koj yuav npaj mus khwj ywb ntawm ib ceg, tab sis tsis muaj lifting lub thib ob nyob rau hauv pem hauv ntej ntawm nws. Ua li no, siv ib tug txhim khu kev qha kev pab txhawb nqa. Tuav nws txhais tes, sawv ntawm ib ceg squat, rub lub thib ob free.
3. Tam sim no peb muaj peev xwm npaj mus rau lub "rab yaj phom", tab sis, nrog kev pab los ntawm cov nyiaj them yug. Ce yog ua los ntawm cov tib cov txheej txheem raws li qhov yooj yim version, tab sis ib tug los yog ob tug ob txhais tes thaum tuav rau cov nyiaj them yug. Ib tug zoo ib tug pab txhawb nqa ua hauj lwm pab luag tus qhov rooj saib xyuas. Nws yog tsim nyog los noj li tus cwj mem qhov rooj yog qhib li hais tias thaum lub squat qhov rooj muab ntawm ob txhais ceg.
4. Peb mus txuas ntxiv rau cov nyom lub ce. Tam sim no koj yuav tsum tau ua ib tug "rab yaj phom", tsis tuav ob txhais tes rau kev pab txhawb nqa, thiab kov nws lub xub pwg. Zoo kev pab txhawb nqa nyob rau hauv cov ntaub ntawv no yog lub phab ntsa. Koj yuav tau tig nws sideways thiab sim ua kom ib tug "rab yaj phom". Nyob rau hauv cov ntaub ntawv ntawm tsis tshuav nyiaj li cas tsuas yog lean tiv thaiv phab ntsa thiab mus txuas ntxiv kev tsav tsheb. Nyob rau hauv qhov tseeb, qhov no yog lub feem ntau squat rau ib ceg, uas peb rau siab, thiab cov phab ntsa plays feem ntau lub hlwb lub luag hauj lwm.

Ob peb ntawm lub tswv yim pom zoo nyob rau hauv lub kawg

Nyob rau hauv tas li ntawd mus rau saum toj ce, los npaj rau lub "rab yaj phom" thiab zuag qhia tag nrho strengthening ntawm ob txhais ceg yog tseem haum zaum-sawv, dumbbell los yog tej improvised tes taw hnyav li. Koj yuav tau ua zaum-sawv nyob rau hauv ib ceg ntawm Smith simulator. Nyob rau hauv cov ntaub ntawv no, kom qhov nqi koj tshuav yuav tsis muaj mus. Nyob rau hauv workout tas yuav kom muaj xws li warm-up thiab ncab. Qhov no yuav tsis tau tsuas yog tiv thaiv koj los ntawm kev raug mob, tab sis kuj ua rau kom qhov yooj ntawm cov pob qij txha, uas yog tseem ceeb heev nyob rau hauv no ce.

xaus

"Rab yaj phom" - ib ce muaj zog uas tso cai rau koj los mus twj zoo ceg nqaij. Tab sis nyob rau hauv thiaj li yuav tau txais cov kev kawm tau, yuav tsum tau mus thoughtfully rau kev cob qhia, mus soj ntsuam cov zoo meej cov txheej txheem thiab xyaum tu ncua. Tsis txhob hnov qab txog cov kev kho mob ntawm cov pob qij txha. Thaum lub slightest tsis xis nyob yog tsim nyog los txo qhov load.