Tshwj xeeb khiav ce nyob rau hauv kis las

Yuav kom ua ib tug zoo khiav, nws tsis yog txaus cia li mus qhia rau ib tug txhua txhua hnub. Nws tseem pab tau yuav tsum tau tshwj xeeb khiav ce, los yog raws li lawv yog hu ua, lub SBU. Cia peb kawm saib ua li cas no ce thiab yuav ua li cas lawv pab nyob rau hauv cov kev ua si.

General yam ntxwv thiab cov kev pab

Yog li ntawd, tshwj xeeb khiav ce - kev kawm lub chaw, uas pab txoj kev kawm nyob rau hauv kev ua si nawv. Cov tag nrho taw tes yog hais tias lawv tsim tsis tsuas yog tus khiav cov txheej txheem, tab sis kuj hwj chim zoo. SBU favorably cuam tshuam:

1. ua kom sib haum.

2. Cov straightness ntawm mus dhia.

3. hwj tau lub cev, txoj hauj lwm ntawm lub cev, txhais tes thiab lub taub hau.

4. Ua pa.

5. Kev kawm ntawv ntawm cov nqaij muab kev koom tes nyob rau hauv cov haiv neeg.

6. Movement.

7. Nqaij Tawv thiab rov qab.

Cov no yog cov yooj yim cov lus qhia, uas yog tsim nrog kev pab los ntawm lub SBU. Los ntawm txhua tus ib ce ua kis las yuav siv sij hawm li cas nws xav tau kev pab thaum lub caij. Tau zoo nyob rau ceev faj xaiv ntawm lub complex, tus xov tooj ntawm poob lawm, deb li cas thiab kawm tuab si lug ntawm cov kev ua nrog rau lwm cov ntsiab ntawm cov kev kawm.

Tshwj xeeb khiav ce: teeb meem thiab yuam kev

Nqa tawm ntawm lub SBU, yuav tsum to taub hais tias qhov pom tshwm sim ntawm ib hnub tom ntej yuav ua tau. Yuav qhov tsawg kawg nkaus ua haujlwm, vim txoj kev loj hlob ntawm lub hwj chim, es ua ib yam me me. Teeb meem uas tau tshwm sim nyob rau hauv ncaws pob nrog cov SBU, raws li ib tug txoj cai, yog ib tug neeg. Txhua nyob rau hauv lawv tus kheej txoj kev txhais lub ce thiab xyaum nws nyob rau hauv lawv tus kheej, feem ntau heev funny yam.

Cov feem ntau yuam kev thaum uas siv cov SSU:

1. Improper hwj tau lub cev.

2. nruj ua pa thiab taw.

3. Saib mus rau hauv av.

4. Ruaj nro nyob rau hauv lub cev. Tensions yuav tsum tau alternated nrog so.

Ntau nthuav dav yuav muab suav hais tias ib tug yuam kev nyob rau hauv txhua ce nyias.

Tshwj xeeb khiav ce nyuaj los ntawm qhov tseeb hais tias lub kis las tsis pom nws tus kheej los ntawm cov sab nraum. Yog li ntawd, nws yuav tsis ntawm nws tus kheej ntsuam xyuas lawv ua thiab Technology.

Yuav ua li cas puas ib ce muaj zog

SBU yuav ua tau ob qho tib si raws li ib tug sov so-up ua ntej tus mus dhia, thiab raws li ib tug tag nrho workout. Tsis lawv yuav tsum tau tsis tu ncua saib xyuas cov khoom kom zoo zoo. Qhov kev ncua deb thiab tus naj npawb ntawm poob lawm nyob ntawm koj muaj zog npaum li. Tsis txhob Rush mus ua tus thawj txoj kev kawm rau tag nrho cov kev pab cuam ntawm lub SBU. Yog hais tias koj yog ib tug beginner, txawm tias ib tug zoo zoo tseg ce yuav muaj zog txaus rau ncua pib nqaij ce hnub tom ntej.

Yog li ntawd, peb tsom xam complex tshwj xeeb khiav ce rau ncaws pob thiab zoo tib yam runners.

Khiav nrog roob qhib entanglement

Muaj coob tus neeg nco ntsoov qhov no ce muaj zog uas lub cev kev kawm ntawv. Tus taw tes yog yooj yim - koj yuav tsum kov lub heels pob tw nrog ib tug tshaj plaws zaus thiab ib tug tsawg kawg nkaus kauj ruam rau pem hauv ntej. Ob txhais tes yuav tsiv mus nyob los sis raug qab raug kaw. Common yuam kev: ob txhais ceg npe nrov nyob rau hauv tag nrho cov ko taw, ceev ceev ua ntej (ua hauj lwm - yuav ua rau kom ntau li ntau tau entanglement, kom tsis txhob khiav qhov kev ncua deb sai), nruj ntawm ob txhais tes (lawv yuav tsum tsis txhob xav nias rau lub cev), ua tsis taus pa tuav thiab me me amplitude (zoo dua ua tsawg reps, tab sis thwj).

Khiav nrog ib tug ncej puab lifting

Ntawm no, ib yam nkaus thiab, muaj yog tsis muaj qhov chaw mus tsuag tsuag. Pib nrog kev pab txhais ceg, koj yuav tsum khaws cov centrifugal ncej puab raws li high school raws li sai tau. Raws li nyob rau hauv thawj ib ce muaj zog, nws yog ib qho tseem ceeb ua raws li lub siab zaus ntawm ceg nqa. Lub xub pwg nyom thaum tsav tsheb yuav tsum so thiab ntawm ob txhais tes - yog khoov duav rau ntawm lub luj tshib. Cov yuav txhawb tau ceg thiab npog tas ib ce yuav tsum tau tsim ib tug kab xwb. Nws yog ib qho tseem ceeb uas tag nrho cov sij hawm rov qab yog tiaj tus. Beginners yuav ua hauj lwm nrog koj ob txhais tes, thiab tej ncaws pob yuav insulate ob txhais tes tom qab nws rov qab. Common raug: qhov chaw ko taw nyob rau hauv tag nrho cov ko taw (thom khwm xwb ua hauj lwm), ntau squat, ob txhais tes enslavement.

Si laim rau ncaj ob txhais ceg

Ob Txhais Ceg ua hauj lwm zoo li txiab. Nws yog ib qho tseem ceeb hais tias lawv yog khaws cia du thiab lub tsaws coj qhov chaw nyob rau hauv ib feem ntawm lub ko taw. Ntawm no, tsis zoo li yav dhau los SBU, nws yog ib qho tseem ceeb kom mus tom ntej sai sai. Kom nws yooj yim dua, npog tas ib ce me ntsis noj rov qab. Muab hais tias lub aim yog yuav tawm mus rau pem hauv ntej, ob txhais tes yog kom nquag plias. Raug yuam kev: ceg curl, tsis tshua muaj ceev, yuav tsaws rau lub pob taws.

Mos lwj khiav

Cov kev ua no sawv cev rau ib tug synthesis ntawm khiav thiab dhia. Rau beginners nws yog muab yog ib qhov nyuaj, tab sis lug tau sai dlua nws yog tseem tsim nyog. Kom nws yooj yim dua mus ua raws li cov kev ua hauj lwm ntawm ob txhais ceg, xav txog tej yam nyob rau hauv pem hauv ntej ntawm koj ib tug tej yam khuam siab, xws li ib lub cav. Los ntawm nws, koj yuav tsum mus dhia nrog ib tug ceg, dabtsi yog khoov nws nyob rau lub hauv caug nyob rau tib lub sij hawm. Qhov thib ob ceg tseem nyob ruaj ruaj. Ob txhais tes nquag pab lub cev txav. Common yuam kev: qhov chaw ko taw nyob rau hauv tag nrho cov ko taw, txhav ob txhais tes, saib, saib, ib yam nkaus thiab ceev ceev zog vim dhia yog hloov mus rau hauv ib tug yooj yim jogging.

tsheb tuam

Qhov no tsis yog cov tsheb tuam uas yog dag thiab cob cov nqaij mob plab. Qhov no haiv neeg, nyob rau hauv uas ob txhais ceg tsiv li yog hais tias lawv tau pedaling ib lub tsheb kauj vab. Yog li muaj yog kev kawm. Pib nrog kev pab txhais ceg, koj yuav tsum coj mus zaum ob hip ko taw rau pem hauv ntej thiab ua rau nws "raking" tsab ntawv tsa suab down thiab rov qab. Qhov no yog qhov "raking" tsab ntawv tsa suab yuav tsum ceev heev. Ob txhais tes pab heev nquag, raws li muaj ib tug xav kom zoo dhia tawm. Raug yuam kev: me me amplitude ntawm tus taw, ob txhais tes passivity.

lunges

Tam sim no koj muaj peev xwm thaum kawg coj li ib los ntawm khiav thiab dhia. Ntawm no koj yuav tau ua yog cias tus widest tau cov kauj ruam nrog ib tug sib sib zog nqus squat. Nyob rau hauv no ce, nyob rau hauv sib piv rau lub yav dhau los, pem hauv ntej ko taw yog muab tso rau ntawm lub pob taws. Qhov kawg ntawm lub ce yuav ceev los ntawm 30-50 meters. Yog hais tias koj ua nws txoj cai, ib hnub tom ntej nws ob txhais taw yuav paub tias qhov no npaum li cas mob. Txawm li cas los, qhov no "correctness kev" muaj feem xyuam rau lwm yam tshwj xeeb khiav ce. Common yuam kev: maj, me me amplitude, repulsion tsis lifting nro nyob rau hauv lub ob txhais tes, yog ib yam nkaus thiab ntev ntev los yog ib tug luv luv kauj ruam, ib tug reversal ntawm tus taw thaum thawb tawm.

mincing khiav

Nyob rau hauv no ce, koj yuav tsum ua kom me me kauj ruam nyob rau hauv ntev los ntawm tsis muaj ntau tshaj li koj ko taw. Yuav tsaws tshwm sim nyob rau hauv lub ntiv taw xoo. Thaum lub sij hawm lub zog ntawm lub cev tag nrho yog relaxed, koj ob txhais tes tshem dawb do. Raws li ib tug dag ncaws pob, ua mincing cov kauj ruam, koj yuav tsum los qhia koj tus kheej nrog qaub cream. Uas tsis: ntev nqaij nro, kev kub ceev, ntev stride, tsaws nyob rau hauv lub pob taws.

Khiav los ntawm dhia tawm rau ib ceg

Kev mloog yuav tsum tau them mus rau lub jogging ceg. Nws yuav tsum yuav zoo kawg nkaus ncaj, thaum lub sij hawm txhawb ceg nyom ntawm lub hauv caug mus rau kwv yees ib txoj cai kaum sab xis. Koj yuav tsum nias upward, tsis rau pem hauv ntej. tsawg ceev, tsis txhob maj. Uas tsis: me me amplitude, passive ob txhais tes, dhia rau pem hauv ntej.

Khiav los ntawm dhia tawm rau ib tug ko taw thiab tsaws nyob rau hauv ob qho tib si ko taw

Los ntawm cov ua ntej nws txawv xwb nyob rau hauv lub ce uas koj xav tau mus tsaws rau hauv ob qho tib si ko taw, tsis yog ib tug.

Dhia ncaj ceg

Raws li ua ntej, dhia no yog ua los rau ib ceg, tab sis tam sim no lub ob txhais ceg yuav tsum tau kiag li ncaj. Hais tias yog, ua hauj lwm rau hauv lub roob qhib. Ob txhais tes pab tau. Raug yuam kev: ceg curl, qhov chaw ko taw nyob rau hauv tag nrho cov ko taw, tsuag tsuag, saib, qhov nro nyob rau hauv nws txhais tes.

Dhia rau txhua ceg

No ce, peb yuav tsum tau muaj zog ob txhais ceg, yog li ntawd yog koj yog ib tug novice, cia nws rau yav tom ntej. Technically, muaj yog tsis muaj dab tsi nyuaj. Koj cia li tsum tau mus dhia rau pem hauv ntej ntsuas rau ib tug ceg. Cov kev ceev yuav tsum xws li tias koj muaj peev xwm tswj tau koj lub cev. Sim kom ib tug ncaj kab. Kom nws yooj yim dua mus kom qhov nqi koj tshuav, tau kev pab txhais tes.

Common yuam kev: "plugging" ob txhais ceg enslavement ntawm lub cev thiab centrifugal ceg (tag nrho cov qhov chaw hauv lub cev uas tsis yog lub yuav txhawb tau ceg yuav tsum so), distortions ntawm lub cev.

Ntawm no yog ib tug nws, tshwj xeeb cov txheej txheem ntawm khiav ce. Raws li koj tau pom, tsis muaj dab tsi nyuab. Txawm li cas los, ua lub SBU yog tsis yog li ntawd yooj yim. Nws yog ib qho tseem ceeb ua raws li cov txheej txheem, ua tsis taus pa, rectilinear tsab ntawv tsa suab. Thiab yog vim li cas yog nws ib qho tseem ceeb, peb kawm tau hauv qab no.

Yog vim li cas yog Technology

Khoom tshwj xeeb khiav ce yuav tsum tau ua raws li txig. Txwv tsis pub, tag nrho cov yuam kev cim thiab nqa rau khiav. Nws yuav tshwm sim li ntawd, ceev ceev tias koj yuav tsis txawm paub tias. Yog li ntawd, yog hais tias koj aiming rau ib tug zoo tshwm sim, yuav tau ceev faj. Txhua yam koj yuav tau ua kom meej, tsis muaj haste, nrog rau tag nrho to taub txog dab tsi yog tshwm sim thiab kev tswj. Tshwj xeeb khiav ce nyob rau hauv kis las uas yuav tsum tau rau cov leeg kev cob qhia thiab kev loj hlob nyob rau hauv lub ua kis las sau txoj cai kev txawj ntse, yog li tsis txhob tsis saib tsis xyuas lawv.

xaus

Yog li ntawd, niaj hnub no peb kawm tau hais tias cov SBU yog hais tias lawv muab lub kis las thiab yuav ua li cas yuav ua li cas lawv raug. Nyob rau hauv tas li ntawd mus tus ntoo khaub lig-lub teb chaws, tus ntoo khaub lig-lub teb chaws-kev hopping ce tau raug xam. Yog vim li cas tsis yog yooj yim. Tom qab tag nrho, dhia, khiav thiab ua hauj lwm tib yam nqaij pawg. Qhov no yog yam kev ua si. Yog li ntawd nws yog tsim nyog los qhia cov complex dhia thiab tshwj xeeb khiav ce. Cov duab thiab cov ncauj lus kom ntxaws qhia yuav pab tau koj kom sai tsuab no los yog tias ib ce. Peb xav koj ib tug ntaus pob ncaws pob zoo! Thiab tsis txhob hnov qab tias kev yog yeej ib txwm tseem ceeb tshaj kev zoo nkauj thiab achievements!