Thrust lub sab thaiv: nta ntawm kev ua tau zoo, ce thiab tswv yim los ntawm cov tub txawg

Link qis thaiv hais txog yooj yim ce. Thiab tsis yog cov neeg uas ua feem ntau cov txiv neej uas npau suav ntawm ib tug zoo kawg rov qab - qhov no ce yog haum rau ob tus txiv neej ib nrab ntawm cov gym, thiab poj niam. Thaum lub sij hawm ntawm nws tiav tsis tau tso ib tug loj boost nqaij loj ntim. Nws yog xav paub ntau invigorating ua hauj lwm rau zawm cov nqaij. Yog li ntawd dab tsi yog qhov attraction ntawm lub qis thaiv, tshwj xeeb tshaj yog nws cov kev siv thiab los ntawm lub cev - yuav nrhiav tau tawm nyob rau hauv no tsab xov xwm.

Uas nqaij ua hauj lwm?

Lub hom phiaj tseem ceeb ntawm lub ce - mus kom lub dag lub zog thiab lub hwj chim ntawm lub rov qab, ua ib tug V-zoo li tus hauv daim ntawv ntawm cov npog tas ib ce nrog sab xub pwg nyom thiab ib tug nqaim duav illusion. Runtime ua hauj lwm:

1. Tag nrho antagonist cov nqaij ntshiv ntawm lub rov qab.
2. txha caj extensors.
3. Qab thiab nruab nrab ntawm lub Trapezoid.
4. Latissimus dorsi.
5. Loj thiab me me puag ncig leeg.
6. Triceps thiab Biceps.
7. Forearm.
8. Rhomboid nqaij.
9. Tsheb delts.
10. Stabilizers - gluteus Maximus thiab ua.

Cov kev pab cuam ntawm ib ce muaj zog

Nrog kom cov txheej txheem tiav tseem ceeb lub cuab zoo ntawm ib ce muaj zog:

• Ntxiv dag zog rau npag ncej rov qab.
• Tsim ib tug muaj tseeb hwj tau lub cev thiab ib tug ncaj rov qab.
• Kev loj hlob ntawm beautifully zoo li tus rov qab nyob rau hauv daim ntawv ntawm cov tsab ntawv V.
• Ib tug neeg siv-phooj ywg cov cuab yeej.
• Security thaum piv nrog dawb tes taw hnyav li ce.
• Ob peb embodiments rau lub zoo txoj kev tshawb no ntawm cov leeg.

kev ua tau zoo cov txheej txheem

Tej ce pib nrog lub tseeb starting taw tes. Los ntawm nws thiab pib.

Kev npaj: qhov chaw yuav tsum tau nyhav rau lub simulator, luag tus V-zoo li tus kov. Zaum rau ntawm lub rooj ntev zaum txojkev simulator. To Taub tus kov - xib teg tig txhua lwm yam. Caj npab xyab tawm lawm, rov qab ncaj. Qhov no yog qhov pib txoj hauj lwm.

Kauj ruam 1: Thaum ib tug tas txoj hauj lwm yuav tsum tau rov qab rau hauv lub ua pa tawm, khoov lub caj npab, rub lub kov ntawm lub simulator rau txoj siv tawv kom txog thaum nws nphav. Ob txhais tes kom ze li sai tau mus rau hauv lub cev, lub zog yuav siv sij hawm qhov chaw raws ob txhais ceg. Yog muab khaws cia tseg nyob rau hauv no txoj hauj lwm rau 1-2 vib nas this.

Kauj ruam 2: Nrog ua tsis taus pa rov qab caj npab mus rau pib txoj hauj lwm.

Kauj ruam 3: Ua qhov yuav tsum tau tus xov tooj ntawm repetitions.

ncaws pob kev ua yuam kev

Ce cia li nkawd thiaj yooj yim, nyob rau hauv qhov tseeb, ncaws pob feem ntau ua yuam kev thaum nws khiav khiav, uas zoo heev thiaj li muaj cov hauj lwm zoo ntawm cov kev kawm. Ce "qis thrust thaiv kom txoj siv tawv" feem ntau ua rau cov teeb meem:

1. Straightened lub duav rov sauv. Nws yuav tsum tsis txhob yuav ib tug ncaj kab - lub plab mog yog rub rov qab thiab lub hauv siab arched rau pem hauv ntej.
2. Direct los yog txaus bent ob txhais ceg. Nws yog ib qho tseem ceeb rau qhov chaw tus taw - lawv yog cov me ntsis bent thiab koj txhais taw haum snugly rau lub hauv paus. Yog hais tias ob txhais ceg yog ncaj, lub zog yuav tsum nyob deb ntawm ib qho kev ua kis las, thiab nws yuav tsis yooj yim kom koj sab nraum qab arched. On qhov tsis tooj, thaum ntau ntau lub bent qib yog ib yam nkaus thiab ze, thiab lub ce yuav pab tsis tau.
3. Qhov tseem ceeb rau lub Biceps. Muaj ntau ncaws pob ua ce, qhov hnyav rub rau nws ob txhais tes vim kev nyuaj siab. Nws yog ib qho tseem ceeb rau caum lub caij thaum cov thrust ntawm lub qis thaiv tshwm sim yog nrog txoj kev nyuaj siab ntawm lub rov qab nqaij, thiab kho nws.
4. Taug kev npog tas ib ce - rov qab mus los los. Kam lees yuav lub npog tas ib ce ua tau tsuas yog tej ncaws pob uas siv coj tsis ncaj thaum ua hauj lwm nrog hnyav tes taw hnyav li. Ce yuav tsum tau ua nrog rau koj rov qab ncaj, tab sis relaxed duav - yog li nqaij ncab zoo thiab accelerating kev loj hlob.

Nws tsis pom zoo kom ua lub ce tom qab lub deadlift li cov complex yuav tsim ntau heev load rau cov nqaj qaum. Qhov no yuav ua tau kom raug mob.

subtleties ntawm tua

Thaum lub sij hawm lub ce, noj mus rau hauv tus account tag nrho cov subtleties pom zoo los ntawm tej bodybuilders, koj nyob nraum guaranteed kom tau ib tug zoo tshwm sim. Peb faib lub luv ce nyob rau hauv lub 2 - thiab rub tus luj rov qab.

Qws los ntawm cov thawj txoj hauj lwm. Link qis thaiv yuav tsum tau nqa tawm tsis los ntawm txhais tes nqaij thiab nrog rau cov lat - qhov no cov nyhuv yog tiav los ntawm diverting luj tshib insulated rov qab thiab compression tuaj. Thaum endpoint, koj xav tau kom koj lub xub pwg tuaj ua ke, ncab tag nrho cov nqaij ntshiv ntawm lub rov qab thiab kho no txoj hauj lwm rau 1-2 vib nas this. Ob Txhais Ceg yuav tsis qoos ncaj - lawv yuav tsum tau me ntsis bent thiab lub caij nplooj ntoos hlav thaum rub lub tsev. Lub luj tshib thaum lub sij hawm lub rods yuav tsum nyob ze li sai tau mus rau hauv lub cev.

Rov qab mus ceeb thawj. Qhov thib ob yog ib feem ntawm lub ce yog nqa tawm ntseeg nkaws. Koj muaj peev xwm tsis muab pov ib tug stick sharply. Cov ncaws pob twb ua ua hnyav hnyav li yuav thim me ntsis rov qab cov ntaub ntawv. Pab rau tuav heev luj yuav muaj straps - qhwv lawv tuav tuam haujlwm txais.

Nws yog ib qho tseem ceeb los ua kom tiav cravings nrog kev tuav pov hwm. Ce thaum lub gym yog ib tug rarity, tab sis peb yuav tsum tau ib tug competent pab - tsis rau txim rau hauv loj dos. Nws yuav pom cov ib feem ntawm cov txheej txheem.

Classical kab rov tav thrust

Cov bodybuilders hais tias lub classical pas nrig yog lub feem ntau zoo. Thaum nws yog tua yog tsim nyog los soj ntsuam cov cai nram qab no:

• projectile tuav - nruab nrab, xib teg tig txhua lwm yam.
• Taw so rau txoj kev muag zaub rau tag nrho cov ko taw, tsis yog tus ntiv taw los yog luj. Taw yuav tsum tau hais kom meej rau pem hauv ntej ntawm lub platform.
• Lub luj tshib thiab hauv caug me ntsis lawm, rov qab ncaj, duav khoov rau ob sab. Yuav kom load tshwm sim lat nqaij, lub xub pwg tuaj yog coj tuaj ua ke.
• Nyob rau hauv thawj ib feem ntawm qhov kev kawm ntawm cov projectile nyiam caj npab thiab nws tuaj ua ke. Ob txhais tes ua hauj lwm tsuas yog nyob rau hauv lub kawg taw tes thaum nws yog tsim nyog los coj lub kawg ntawm tus hniav thiab rub tus luj mus rau lub plab mog.

Nyob rau hauv lub thib ob yog ib feem ntawm lub ce lub npog tas ib ce me ntsis noj rau pem hauv ntej, tom qab tseem ncaj, lub xub pwg nyom tuaj rau pem hauv ntej.

Hais txog ua tsis taus pa hom kev kawm ua hauj lwm txoj kev xav, tau muab faib - ib co ntseeg hais tias tus ua tsis taus pa uas yuav tsum tau nyob rau hauv lub dag zog yuam, thiab tshuab pa - rov qab mus rau tus luj. Lwm tus ntseeg cov lus rov. Pom zoo mus sim ob hom kev kawm thiab xaiv ib tug uas suits koj.

variations ce

Nyob rau hauv tas li ntawd mus rau lub classical daim ntawv ib ce muaj thiab nws cov variations:

• ntsawj ib txhais tes;
• traction nrog hlua kov;
• dav tuav rub ncaj;
• Qws dav rov qab tuav.

Feem ntau hom yog ib tug pas nrig rau sab thaiv dav tuav. Nws yog tau siv ib tug ntau tuav. Thaum lub thrust ntawm lub qis thaiv nrog ib tug dav tuav load yog feeb meej nyob rau hauv sab qaum kev ib lub Trapezoid thiab rhomboid leeg, thiab kuj mus rau lub rear ntawm lub delta. Yog hais tias ib tug nqaim-tuav siab rau lub Biceps yog accented nrog ua amplitude, ces dav tuav Biceps load tsis yog li ntawd mob siab heev, tab sis cov amplitude ntawm lub ce yog txo. Ib tug ntau ntawm ce nrog txoj kev sib txawv ntawm tuav qhov kov yuav cia qualitatively mus ua hauj lwm tag nrho rau cov nqaij ntshiv ntawm lub rov qab.

Pob xaiv dab tsi yog txoj cai rau nws mus tuav. Qhov loj tshaj plaws - mus xav tias, nyob rau dab tsi cov ntsiab lus feem ntau xav tense cov nqaij ntshiv ntawm lub rov qab, thiab lo rau lawv. Rau kev kawm nws yog ib qho tseem ceeb rau xaiv ib qho kev pab, cov chav kawm yog guaranteed muab tau. Piv txwv li, rau qhov kev loj hlob ntawm lub rov qab nqaij nyob rau hauv daim ntawv teev muaj Qws sab sauv thiab sab blocks zaum. Cov txheej txheem ntawm cov ob ce yog tsis yog tshwj xeeb sib txawv, tab sis lawv ua kom tiav li yuav pab tau kom ua rau koj rov qab muaj zog thiab zoo nkauj.

Yuav ua li cas mus nce hnyav?

Txhua kis las nws tus kheej xaiv lub qhov ceeb thawj rau koj kom muaj zog. Tab sis hais tias kev kawm lawm, cov load yuav tsum lossi nce. Nyob rau hauv kev txiav txim kom tsis txhob muaj tus txha caj raug mob nws yuav tsum tau ua maj. Cov pom cov tshuaj yuav thaiv simulator increments ntawm 1.5-2 kg. Lub load rau yuav zoo, tus luj yuav tsum xws li tias lub kis las yog tau ua 6-8 reps rau 4-5 teev.

Nco ntsoov hais tias tej variation nyob rau hauv kev kawm ntawm cov thrust ntawm lub sab unit - rho tawm ce thiab hnyav hnyav rau muab kev koom tes yog tsis tsim nyog. Ntawm no lub tseem ceeb tshaj plaws - ua hauj lwm zoo nyob rau hauv cov txheej txheem. Lug txhim khu lub load tej zaum yuav, piv txwv li, kom tsis txhob tus so lub sij hawm ntawm poob lawm.