Yuav ua li cas koj yuav tsum tau ua ce rau tus pob tw ntawm lub gym

Pob tw - ib tug heev problematic cheeb tsam nyob rau hauv tus poj niam daim duab, raws li txhob predisposed mus roj txuam nrog. Thaum lub sij hawm tam sim tas mus li ua hauj lwm, sedentary ua hauj lwm thiab malnutrition rog nyob rau hauv cov cheeb tsam no accumulates nyob rau ntawm ib ceev pace. Nyuaj tau tshem ntawm nws. Yog hais tias koj xav tau ib tug zoo nkauj silhouette kab nyob rau hauv ib tug convex rear cheeb tsam rau pem hauv ntej - mus ua ce rau tus pob tw ntawm lub gym. Feem ntau, tso mus rau hauv lub pob tw tsis muaj ib tug nrhiav. Thaum sedentary ntev thov kom ntxiv dag zog rau cov nqaij ntshiv nyob rau hauv cheeb tsam no. Tab sis nyob rau hauv txhua rooj plaub, ua rau kom yuag kev cob qhia rau kom cov nqaij leeg loj, leeb cov metabolism hauv, kom tsis txhob lub cev muaj roj thiab hlawv calorie ntau ntau. Lawv tsim ib tug npag corset, los ntawm kev uas lub cev zoo slimmer.

Ua tus thawj ce rau lub pob tw ntawm lub gym, tsis txhob cuam tshuam nws mloog mus rau cov kev sib koom tes ntawm lub zog thiab tshuav nyiaj li cas tuav tseg. Thaum lub sij hawm thawj ob los yog peb zaug yuav tsum tau nqa tawm kev kawm zog rau tag nrho cov nqaij pawg, yog li ntawd lub cev yog accustomed mus rau kev nyuaj siab. Ces koj yuav pib rau phiaj ce.

Cov ntau heev thiab zoo ce nyob rau hauv lub gym rau cov ntxhais rau siv pob tw thiab lub duav - nws lunges thiab zaum-sawv. Nws tsis cuam tshuam nrog ib tug neeg pab cuam, uas yuav tsum tau tsim nyob rau hauv ib thaum ntxov rau theem nrog ib tug xibfwb qhia. Muaj ntau ntau variations ntawm cov taw. Lunges rau pem hauv ntej thiab mus rau tej sab, squat nrog rau tag nrho amplitude, sawv thiab lub caij nplooj zeeg ntawm lub cev rau lub toes, siv weighting (dumbbells, barbells).

Ce nrog lub weighting txig loaded quadriceps, hip flexors thiab glutes. Nyob rau hauv tas li ntawd, nyob rau hauv tus txheej txheem yeej ib txwm yuav nqaij stabilizers, uas yog lub luag hauj lwm rau ntsuas qhov ceeb thawj. Raws li ib tug tshwm sim ntawm no load tau ua hauj lwm nqaij pawg ntawm lub cev.

Jogging ce nyob rau hauv lub gym rau cov poj niam - ib tug sib tov ntawm zoo li qub thiab tsis tshua muaj-siv aerobic exercise. Thaum khiav tusyees loaded pob tw thiab ceg nqaij. Niaj hnub nimno ce "cos" yog txawm peem rau nrog ib tug ua-nyob rau hauv navigation computer. Raws li qhov nyhav thiab muaj hnub nyoog ntawm ib tug neeg mus tsim cov kev tsim nyog load qhov kev pab cuam, uas yog tswj nyob rau hauv lub chaw tswj vaj huam sib luag simulator. Qhov no kev cob pab los txhim kho lub hlab plawv system thiab ua rau kom lub cev endurance.

Ce rau pob tw ntawm lub gym kuj yuav ua rau tshwj xeeb pab kiag li lawm. Ceg xovxwm yog ua thaum zaum ntawm ib tug simulator, nyob rau hauv uas lub backrest yog teem rau ntawm lub kaum sab xis ntawm 45 degrees. Taw yog muab tso rau lub xub pwg dav sib nrug heev thiab abut rau pem hauv ntej platform. Nws ua nra hnyav rau (25 mus 50 kg), koj muaj peev xwm xaiv raws li lawv tus kheej kev ruaj ntseg tuition. Thaum lub sij hawm ib tug workout, koj lub hauv caug yog khoov duav ntawm ib tug ntse kaum sab xis thiab ces straightened ntau li ntau tau. Nyob rau hauv ib mus kom ze sau 13-15 repeats.

Heev zoo ce rau tus pob tw ntawm lub gym yog tseg rau lub hack squat simulator. Qhov no movable platform inclined L-zoo li tus nrog nres rau pwg thiab ceg cheeb tsam. Koj yuav tsum ua ib tug kom pom tseeb thiab muab nws ob txhais taw rau hauv av. Nruj nreem nias nws rov qab mus rau lub simulator, koj yuav tsum tau ua zaum-sawv. Lub platform qab los ntawm qhov kev txiav txim ntawm lub cev uas nws txo qis thiab tsa, thiab qhia ntau txog (bar) yuav ua raws li ib tug weighting neeg sawv cev.