Rau ntau npaum li cas koj yuav tso tau lub nroog Yeiuxalees nyob rau hauv lub gym thiab nyob rau hauv tsev: ib tug piav qhia ntawm hom kev kawm thiab cov tswv yim

Nyob rau hauv txhua txhua era tau nws tus kheej cov qauv ntawm kev zoo nkauj, uas tib neeg aspired. Lub xyoo pua 21st yog cim los ntawm txoj kev loj hlob ntawm lub cev ua si, thiab chaw pib, npag standard, ntse lub cev. Thiab leej twg, yog hais tias tsis cov poj niam, yog pheej fighters rau lub zoo meej daim duab? Tsis muaj qhov yuam cai, tej xav kom muaj ib tug ca plab thiab pob tw nruj. Cov yav tas yuav tsum tau tham. Wb sim txheeb tawm cov nqe lus nug ntawm cov feem ntau nrov ncaj ncees ib nrab ntawm noob neej: rau ntau npaum li cas koj yuav tso tau lub nroog Yeiuxalees?

Hauv tsev los yog nyob rau hauv lub gym?

Ua ntej teb lo lus nug no, nws yog tsim nyog los mus txiav txim qhov kev txiav txim nyob rau hauv uas cov kev cob qhia yuav muab qhov chaw. Options ib tug me ntsis. Los yog tua ntawm ib tug series ntawm ce nyob rau hauv tsev los yog nyob rau hauv lub gym nyob rau hauv cov kev taw qhia ntawm ib tug cob qhia los yog tsis. Vim li cas peb yuav tsum tau ua ib qho kev xaiv?

Thawj thiab foremost yuav ua li cas npaum li cas yog txawm peem rau nrog ib tug ntshoo thiab zoo workout yog nyob ntawm cov lus teb rau lo lus nug ntawm yuav ua li cas npaum li cas lub sij hawm koj yuav tso tau lub pob tw. Nws yog tsis muaj daim card uas cov nqaij ntshiv loj hlob tsuas yog thaum raug mus thauj khoom. Tej zaum tsis tau kev trainers kom muab cov kev tsim nyog muaj feem rau cov nqaij ntshiv tsuas yog tsis yooj yim sua. Yog li ntawd, rau qhov pom tshwm sim nws yuav tsum tau ntau npaum li cas lub sij hawm.

Secondly, ib co ntawm cov ce yog xam tau tias yog kev puas thiab yuav tsum tau kev kawm hom kev kawm, uas yuav qhia tau ib tug heev tsim nyog tshwj xeeb. Tsis yog, muab pob tw seductive cov ntaub ntawv, tej zaum koj yuav xav tau kho nyob rau hauv thaum uas tig mus nro los yog mob nyob rau hauv lub txha nqaj thiab pob qij txha.

Thirdly, wondering ntau npaum li cas koj yuav tso tau lub nroog Yeiuxalees, thiab nco ntsoov tias muaj ntau ntau yam sib txawv ce uas yuav tsum tau systematization. Cias muab, koj xav tau ib tug complex uas yuav tau tsim raws li tus neeg cov yam ntxwv ntawm lub tsheb ciav hlau thiab pob zeb ua kev pab raws qib.

Yog li, xav tias saum toj no, thiab tom qab uas tag nrho cov pros thiab cons muaj los mus txiav txim yog dab tsi hauv daim ntawv ntawm kev cob qhia yuav tsum feem ntau dua.

Yam rau cov kev ceev tau

Nyob rau hauv ib qho los kom paub seb yuav ua li cas tau ntau hnub koj yuav tso li lub nroog Yeiuxalees, yog tsim nyog xav tias ib tug xov tooj ntawm lub hom phiaj yam. Cov muaj xws li:

1. Cov kev tshuaj ntsuam genetic qauv ntawm ib tug kab mob thiab predisposition mus rau ib tug kev lub cev ntaus.
2. Kev kawm Zaus.
3. Lub degree ntawm complexity ntawm lub npaj tshwm sim. Ntawm no peb yuav tham txog lub siab xav mus ceev rau cov nqaij ntshiv ntawm lub pob tw thiab ntxiv nyem los yog ua rau kom lub ntim, muab tsim ib tug poj niam zoo.

tus ntawm lub cev

Muaj peb lub cev hom: ectomorph, mesomorph thiab endomorph - lub ntsiab qhov txawv nruab nrab ntawm lawv yog cov kev pauv ntawm tshuaj. Los ntawm nws, ces, nyob ntawm seb nyiam mus nce ceeb thawj los yog thinness thiab ceev ntawm muab tau thaum lub sij hawm kev cob qhia rau cov leeg nce.

Ectomorphy txawv nyias pob txha nyiam leanness vim sai metabolism, raws li zoo raws li tsis zoo tsim musculature, nws yog ib qhov nyuaj los tsim.

Mesomorph - ib tug thiaj li hu ua Golden txhais li cas. Athletic physique, zoo-tsim nqaij, yooj yim amenable mus kawm. Thaum xws li cov ntaub ntawv los mus tsim cov duab ntawm kev npau suav yog tsis yooj yim

Endomorph feem ntau inclined mus rau corpulence. Muaj ib tug hnyav, sab pob txha, qeeb metabolism, thiab tsis zoo tsim cov leeg. Cov neeg ntawm no hom ua ntej yuav kis tau tsim cov nqaij, yuav tau tawm hws tshaj cov kev tswj ntawm lawv cov luj.

Yog li ntawd, hais txog yuav ua li cas npaum li cas lub sij hawm koj muaj peev xwm tso tau lub nroog Yeiuxalees, nws yuav tsum tau borne nyob rau hauv lub siab hais tias rau ectomorphs endomorphs thiab tus txheej txheem no yuav muaj ntau nyuaj thiab protracted tshaj mesomorphs.

nqaij txoj kev loj hlob

Standard tswvyim nyob rau hauv cov leeg loj yog txo thiab ib tug muaj zog naj npawb ntawm cov repetitions ntawm so. Nyob rau tib lub sij hawm peb yuav tsum tsis txhob hnov qab txog lub ceeb thawj. Nrog rau qhov no hom ntawm kev cob qhia rau cov nqaij ntshiv yog lub siab tshaj plaws tej yam tsuas yog thaum siv dumbbells, barbells thiab lwm yam weighting. Tab sis tsis txhob yuav ntau zealous, thiab noj li impossibly siab hnyav. Yog li ntawd koj tsis tau tsuas kom lub sij hawm ntawm cov thawj paub txog tus txiaj ntsim, tab sis kuj ua mob koj noj qab haus huv.

Nyob rau hauv kev, koj yuav tsis tau hais tias tseeb npaum li cas koj yuav tso tau lub nroog Yeiuxalees nyob rau hauv cov tej yam kev mob. Nrog kev qoj ib ce thiab kom khaws cov thawj soj ntsuam ntawm lub tswvyim, nyob rau nruab nrab tshwm nyob rau hauv ib lub hlis. Kom muaj ib tug tsis tu ncua nyhuv, thiab nws yuav siv sij hawm xyoo ntawm perfection.

ntxiv dag zog rau cov nqaij ntshiv

Tsis yog txhua txhua tus ntxhais yog lawv aim yog lub creation ntawm haib glutes. Feem ntau xav tsuas yog me ntsis ceev lawv, muab ib tug ntau kev lawm. Nyob rau hauv cov ntaub ntawv no, lub nyhav ntxiv nrog ce uas yuav tsum tau. Qhov tseem ceeb yuav tau ua rau tus xov tooj ntawm repetitions thiab le caag. Yuav ua li cas yuav muaj ntau, lub zoo dua. Tab sis nyob rau hauv ntev nyiaj so koobtsheej so yuav tsum tau tsis nco qab lawm, txwv tsis pub tag nrho cov ua hauj lwm yuav tuaj mus rau tsis muaj dab tsi. Nyob rau hauv no mus kom ze, ib lub hlis tom qab lub pob tw ua supple thiab taut, tau sib npaug lawm.

Ib tug ob peb introductory hais

Los ntawm kev cob qhia kev pab cuam uas muaj zoo ce, kuj yog nyob ntawm cov neeg kawm ntawv kawm tau zoo nyob rau hauv imparting lub Desired zoo thiab ntaus cov lus teb rau cov nqe lus nug ntawm yuav ua li cas npaum li cas koj yuav tso tau lub nroog Yeiuxalees. Ntawm no nws yog tsim nyog los kho hais tias muaj tej yam ntawm workouts yog haum nkaus xwb rau cov chav kawm nyob rau hauv lub nrog, hos lwm yam ce yuav tsum tsis muaj cov khoom thiab kev pab. Yog li ntawd nws yuav tsim nyog rau faib lawv mus rau hauv 2 hom, thiab raws li nyob rau hauv lawv, mus nrog lawv tham txog lub sij hawm ntawm pom tau.

Ce nyob rau hauv tsev

Yog li ntawd, qhov yooj yim ce tswj siv pob tw nqaij yog zaum-sawv. Lawv yuav tsum tau ob leeg siv ib tug weighting dumbbells los yog barbells, raws li zoo raws li nrog nws tus kheej yuag. Ib tug ceeb nam ntawm no ce yog tias nws yuav ua tau ob leeg nyob rau hauv tsev thiab nyob rau hauv lub gym. Tshwj xeeb nyuab kev pab kiag li lawm yog tsis yuav tsum tau.

Txawm tias muaj tseeb hais tias nws yog ib tug classic thiab feem ntau zoo ce, uas yuav tsum tau pib nrog txoj kev kawm lug txhim khu cov pob tw, tsis tau xam ntau npaum li cas koj yuav tso tau lub nroog Yeiuxalees zaum khooj ywb, nyuaj heev.

Yog vim li cas yog cov xov tooj ntawm cov tsiaj ntawv, uas muaj xws li:

1. Siv tes taw hnyav li.
2. Hom ce kho.

Yog hais tias thawj yog ntau dua los yog tsawg tseeb - qhov ntau load, ntau dua qhov lub txiaj ntsim, lub thib ob yog kom to taub nyias.

Cov ntaub ntawv ntawm lub squat

Classic. Rau nws cov kev siv yuav tsum siv pib txoj hauj lwm nrog koj ob txhais taw xub pwg dav sib nrug. Ob txhais tes rau ntawm lub duav, qhov chaw los yog txav mus rau lub hauv siab, luj tshib me ntsis kis tus kab mob.

Nco ntsoov tias koj rov qab yog tiaj tus. Pib maj mam squat, qhua rau cov nqaij ntshiv ntawm lub pob tw. Qhov no mas tshwm sim thaum lub haum yog nyob rau lub pob taws. Tsis txhob cia koj lub hauv caug mus dhau nkawm thom khwm, tsis txhob puas cov pob qij txha thiab tus txha nqaj.

Pausing nyob rau hauv no txoj hauj lwm ntsawj rov qab mus rau hauv nws cov thawj txoj hauj lwm.

Nco ntsoov hais tias lub xeem repetition yuav tsum tau muab uas muaj teeb meem. Yog li ntawd koj txiav txim seb tej yam rau cov nqaij ntshiv thiab cov lus nug ntawm yuav ua li cas tau ntau hnub koj yuav tso li lub nroog Yeiuxalees zaum-sawv, tsis txhob txhawj.

Nyob rau ib lub ceg. Nws yuav ua tau dog dig complicate li ib txwm sit-ups thiab muab ntau kev nyuaj siab rau cov nqaij ntshiv ntawm lub pob tw.

Thawj sawv txoj hauj lwm. Caj npab ncua nyob rau hauv pem hauv ntej ntawm nws, ib ceg tsa. Maj mam txo koj tus kheej, kev cia siab tsuas yog nyob rau ib ceg. Qhov thib ob yog ncav us txog rau pem hauv ntej. Tuav rau ob vib nas this nyob rau hauv no txoj hauj lwm thiab rov qab mus rau nws cov thawj. Ob txhais tes ntawm lub sij hawm ntawm rov qab yuav tsum muaj lub nqaws.

Yog hais tias thaum xub thawj lub ce mas nyuab heev, koj yuav tau cia siab rau koj ob txhais tes rov qab thiab ua zaum-sawv nrog nws. Txawm li cas los, cov nyhuv uas cov simplification ce yuav txo tau. Yog li ntawd nws yog zoo dua rau siv cov txheej txheem rau cov kev loj hlob ntawm technology, tab sis tsis yog rau nruam siv.

Sib sib zog nqus zaum-sawv nrog rau tes taw hnyav. No ce, koj yuav xav tau ib tug pas nrig, uas yog nyob rau hauv lub xub pwg nyom thiab yuav ua raws li tes taw hnyav li thiab ballast kom muaj nqi koj tshuav. Ua nws ib txoj ntsiab cai ntawm classic squat, tsuas txo lub duav raws li tsawg li sai tau, kov lawv nrog nyuj. Nco ntsoov hais tias cov rov qab yuav tsum tau tiaj tus, txo rov qab me ntsis arched thiab lub hauv caug sib nrug. Peb saib xyuas hais tias lawv tsis cuag tshaj nkawm thom khwm.

Cov nyhuv tsis ntev ntev, thiab tom qab ib tug ob peb lub lis piam koj yuav pom tau tias koj tau pom cov lus teb rau cov nqe lus nug ntawm yuav ua li cas npaum li cas koj yuav tso tau lub nroog Yeiuxalees nyob rau hauv tsev.

Ce nyob rau hauv lub nrog

Yog hais tias koj txiav txim siab mus pib koj workout thaum lub gym, ces txhawj txog lub correctness ntawm cov ce tsis tau. Ib tug neeg cob qhia yuav tos ib tug neeg pab cuam, uas muaj xws li qhov zoo tshaj hom kev kawm.

Basic ce nyob rau tib lub sij hawm yuav tawm tsam, abduction taw rov qab rau lub simulator raws li hyperextension. Ntawm cov hoob kawm, tsis txhob hnov qab txog lub squat. Ua ke nrog tus qhia koj otshlifuete cov txheej txheem, thiab yog li kom tau txoj kev vam meej.

Tus kws khomob tshwjxeeb no kuj yuav qhia koj ntau npaum li cas koj yuav tso tau lub nroog Yeiuxalees nyob rau hauv lub gym. Feem ntau, cov nqaij ntshiv tau siv mus rau lub load, thiab ib lub hlis tom qab qhov kev pab cuam muaj hloov kiag li. Qhov no yog lub ntsiab qhov txawv ntawm kev kawm nyob rau hauv lub gym thiab nyob rau hauv tsev. Nyob rau hauv thawj cov ntaub ntawv, cov nqaij ntshiv yog lossi kawm thiab tau txais ib tug tshiab load. Nws yuav kawm tau. Ob - koj siv tau rau lub load, thiab qoj ib ce tsis muaj thawj zaug kev txiav txim.

Nws hloov tawm hais tias qhov nruab nrab tiav ceev cov pob tw, qoj nyob rau hauv lub chav tsev, koj yuav muaj ib tug ob peb lub hlis tsis tu ncua kev txhim kho tau. Nyob rau hauv tsev, cov pom zoo yuav tau kwv yees li tib yam nqi ntawm lub sij hawm, tab sis sai sai ntes cov theem ntawm stagnation. Yuav tau muab koj cov leeg so ces mam li tau tawm ntawm lub cev, rov-tau nws.

xaus

Cov nqe lus nug ntawm yuav ua li cas npaum li cas koj yuav tso tau lub nroog Yeiuxalees, yog ib tug ntawm cov feem ntau nyuaj thiab muaj teeb meem vim hais tias ntawm ntau yam, uas tshwm sim nyob. Nws yuav tsum coj mus rau hauv tus account lawv cov caj predisposition, ce cov khoom thiab, ntawm chav kawm, lub hom phiaj kom ua tau tiav.

Yog hais tias koj xav mus ceev ntawm pob tw, toning leeg, ces ib lub hlis yuav tsum txaus. Thiab yog hais tias koj lub hom phiaj - lub ntim, ces yuav tau cia siab rau cov nqe lus los ntawm 3 lub hlis mus rau ib xyoos.