HOw los ua cov choj glute ntawm smith tshuab

Zaum plaub ntug cov kab ntev, qhov chaw dumbbell tau ntim, tab sis Smith tshuab feem ntau yog sab laug kaw. Tsis ntev los no, social media tau raug dej nyab nrog "tsheb nqaj hlau {{thrust" cov yeeb yaj kiab uas lawv cov kws kho mob hla lawv lub duav, thiab tsav rov qab los. Puas tuaj yeem hloov kev tsheb ciav hlau hloov chaw dawb? Cov neeg tshaj tawm tau hais nrog cov kws qhia, kis las {{

"Lub xub pwg nyom ntawm lub rooj ntev zaum, bar hla koj lub duav, heels cog. Nqus, ua pa tawm, nyem ib ob ntawm sab saum toj- koj glutes pop tam sim ntawd." Ntawd yog cue feem ntau cov qhia kev siv.

Cov txiaj ntsig pib nrog kev ruaj khov. Dawb - Qhov hnyav} qhov hnyav ntsaws cov ntsab tuaj yeem cuam tshuam los ntawm ib qho bar uas yob sab laug lossis sab xis; Smith txoj kev txiav ntsug sib cav kom viav vias mus rau hauv 2 hli. Nyob rau hauv ib tus kws qhia ua lub bar hauv qis tshaj, ntxiv ib lub ncoo tuab, rov qab rau ntawm lub rooj ntev zaum, khawm ko taw- dav. Hauv qab ntawm lub duav yuav luag kov hauv av, muab 3 cm cm ntau dua li cov choj pem teb. EMG ntawm 70% 1 RM qhia pom kev ci ntsa iab- max ua kom muaj kev sib npaug ntawm 10%, khaws cov nro ntawm lub hom phiaj.

Kev thau khoom kuj yog smoother. Nrog qhov hnyav dawb koj yob lub bar hla koj ob txhais ceg; Tus Smith xav tau tsuas yog ib qho kev sib tw ntawm tus nuv kom ntxiv 20 kg daim hlau taw qhia. Cov teeb meem Gym Cov cav qhia ntau dua ob peb "bar dov mus ko taw" cov xwm txheej nrog khawm khawm dawb; Smith Thrusts Ntaub Ntawv Xoom {{}}} Muab hooks tau teeb tsa "hauv qab pob pob txha pob." Cov naiskhu hu rau tus nuv "lub rooj zaum- siv {{6} Mloog lus rau tus nias."

Qhov siab yog kho tau rau Rehab Admanessions. Lub chaw muag tshuaj Sichuan

Kev phom sij yog ib yam li tiag. Kev txhawj xeeb loj tshaj plaws: "ncoo nkag." Nyob rau hauv Online sib sau qee tus kws qhia ua yoga lev ib zaug; Nyob rau sab saum toj nyem lub lev lat, bar nias ncaj qha rau ntawm lub anterior - supor iliac qaum. Them Them Thwj Qhia tau qhia txog cov ntsag tuab tuab {}} Thnus tsau rau hauv pob txha {} {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6 {6}

Lwm qhov phom sij yog lumbar herper -} txuas ntxiv. Qhov chaw tsheb ciav hlau ruaj ruaj rau lub duav ncaj; Yog heels nyob deb dhau los yog tilt yog ploj, cov arches qis. Ib qho kev kawm 2024 los ntawm Kev Kawm Txog Chengdu no pom tias tom qab lub lim tiam ntawm kev tswj tsis tau zoo ntxiv 2.8 degree, qhia tau cov lumbring lumbar lumbar chaw thau khoom.

Cov kev sib koom tes tseem ceeb kuj poob. Ib yim - lub lim tiam sib piv tau tshaj tawm online ib leeg {%, nrog cov qhab nia qis {6} Cov qhab nia hauv plab. Cov kws tshawb fawb cov lus qhia: "Lazier tus tub ntxhais- Thaum koj pelvis tsis nco qab xauv."

Yog teeb -} li:

1. Lub rooj ntev zaum 45 {-}}}} dua li 50 cm, sab saud rov qab rau ntawm ntug, taw ntshis hau-taw, luj taws cog.

2. Siv lub ncoo txiav txim siab hauv qab bar, ob qho kawg nkaus kev nyab xeeb; Hooks ntawm qis - hip theem.

3. Lub sijhawm: Down 2 s, tsav 1 s, nyem 1 s, 12-15 reps ib txheej.

4. Khaws pelvis tucked thiab tav toj hauv -}}}}}}}}}} Tsis txhob lebar koov.

5. Khaws tsawg kawg ib lossis ob qho dawb {{{1} {{- pob txhais ceg rau txhua lub lim tiam los tswj hwm tus tub ntxhais thiab pelvic tswj.

Smith - tshuab hip thrusts tuaj yeem ntaus lub glutes ntau yam xyuam xim, pelvis xauv, thiab thauj khoom paub tab. Ua kom muaj kev nyab xeeb nuv tus cwj pwm, tsis yog twv txiaj; Qhov ntawd yog tus yuam sij rau kev raug mob {{3} pub dawb thiab nce qib tsis tu ncua.http: // smith tshuab