Dab tsi yog qhov zoo tshaj plaws hauv tsev gym khoom rau beginners?

Pib txoj kev taug kev hauv tsev tuaj yeem ua rau muaj kev ntxhov siab ntau heev- nrog kev xaiv cov khoom siv tsis kawg, nws nyuaj rau paub tias qhov twg tsim nyog yuav, tshwj xeeb tshaj yog rau cov pib tshiab. Qhov tseem ceeb yog xaiv cov cuab yeej uas pheej yig, muaj ntau yam, qhov chaw - txuag, thiab siv tau yooj yim, yog li koj tuaj yeem nyob twj ywm tsis muaj kev ntshai. Los ntawm cov cuab yeej yooj yim uas ua rau lub hauv paus rau cov tshuab compact uas txhawb nqa koj cov kev ua haujlwm, ntawm no yog cov lus qhia tshwj xeeb rau cov khoom siv hauv tsev zoo tshaj plaws rau cov uas nyuam qhuav pib.

Ua ntej, tsis muaj lub gym hauv tsev rau cov neeg pib ua tiav yam tsis muaj qhov pib- cov cuab yeej yooj yim uas npog lub zog, hloov pauv, thiab lub hauv paus txav. Lub siab -yoga lev tsis yog- sib tham tau: nrhiav 7-10mm tuab TPE lev uas plam- tiv taus thiab txhawb nqa, zoo meej rau kev tawm dag zog lub cev xws li squats, thawb-ups, thiab planks, nrog rau kev tshaj tawm - workout stretching . Nws pheej yig, siv qhov chaw tsawg, thiab tiv thaiv koj cov pob qij txha los ntawm cov plag tsev nyuaj, ua rau txhua qhov kev ua haujlwm zoo dua. Tom ntej no, cov hlua tiv thaiv yog cov phooj ywg zoo tshaj plaws pib pib-qhov hnyav, nqa tau yooj yim, thiab nyiaj txiag- tus phooj ywg, lawv ntxiv maj mam ua rau lub zog kev cob qhia yam tsis muaj qhov hnyav. Xaiv ib lub teeb nrog ntau theem nro (15-20 phaus yog qhov zoo tagnrho rau cov neeg tshiab) siv rau cov txuas hniav glute, lateral tsa, lossis lub xub pwg stretches, thiab xaiv ntev dua, dual -strand bands rau txawm nro thiab durability . Rounding tawm lub hauv paus yog ib tug ua npuas ncauj roller: qhov tseem ceeb rau post- workout rov qab, nws relieves nqaij ntshiv thiab txo tus mob qeeb, pab koj ua raws li koj niaj hnub ua los ntawm kev ua kom tsis xis nyob ntawm bay . Qhov nruab nrab - hardness EVA ua npuas ncauj cov menyuam ua haujlwm zoo tshaj plaws rau cov neeg pib tshiab - pib nrog luv dua 30cm ntev rau cov hom phiaj nyem ntawm ob txhais ceg thiab caj npab, lossis ntev dua 45cm kev xaiv rau cov leeg nraub qaum .

Rau kev cob qhia lub zog, dumbbells yog cov peev txheej ntau yam uas tus pib tuaj yeem ua. Lawv yooj yim kawm nrog, hloov mus rau tag nrho - lub cev workouts (los ntawm bicep curls thiab lub xub pwg presses rau lunges thiab kab), thiab tsis tas yuav tsum tau ntau qhov chaw. Koj tsis tas yuav muaj tag nrho cov txheej txheem- cov neeg pib tuaj yeem pib nrog lub teeb rau nruab nrab qhov hnyav: 2-5kg rau cov poj niam thiab 5-10kg rau txiv neej . Adjustable dumbbells yog qhov zoo dua rau qhov chaw-txuag, muab ntau yam kev xaiv qhov hnyav hauv ib lub cuab yeej, yog li koj tuaj yeem ua tiav yam tsis tas yuav khoom tshiab. Yog tias koj xav nthuav koj lub zog niaj hnub ntxiv, lub rooj zaum dumbbell foldable yog ib qho ntse ntxiv. Nrhiav ib qho uas kho kom tiaj tus, incline, thiab poob txoj haujlwm-qhov no tso cai rau koj qhib kev tawm dag zog xws li hauv siab nias, yoov, thiab hnyav zaum-ups, thaum txhawb nqa daim ntawv kom tsis txhob muaj mob. Xaiv tus qauv khov kho (qhov zoo tshaj qhov hnyav tsawg kawg yog 30kg nrog tuab steel tubing) yog tias koj npaj yuav ntxiv qhov hnyav ntxiv tom qab, tab sis txawm tias pob nyiaj siv - kev xaiv tus phooj ywg ua haujlwm zoo rau cov pib tshiab .

Cardio yog qhov tseem ceeb rau kev ua siab ntev, thiab cov pib tshiab - cov khoom siv cardio tus phooj ywg tsis tas yuav hnyav lossis kim. Ib txoj hlua dhia yog ib qho khoom me me, tus nqi pheej yig uas muab cov txiaj ntsig loj- txhim kho cov hlab plawv, kev sib koom tes, thiab kev ua siab ntev yam tsis xav tau lub tsheb kauj vab lossis tsheb kauj vab. Nws zoo meej rau qhov chaw me me thiab tuaj yeem ntim rau hauv ib lub hnab rau ntawm -- mus workouts. Yog tias koj nyiam qis - cuam tshuam cardio (zoo rau kev sib koom ua ke), lub tsheb kauj vab compact yog qhov kev xaiv zoo tshaj. Saib rau cov qauv nrog 10kg + flywheel rau kev sib tw, sib nqus ua haujlwm rau kev ua haujlwm ntsiag to, thiab kho qhov rooj kom haum rau koj lub cev. Ntau qhov kev siv nyiaj- kev xaiv tus phooj ywg (qis dua $ 200) yog tsim los rau cov chaw me me, siv tsawg li 0.49 square metres, thiab qee qhov txawm tuaj nrog app kev koom ua ke rau cov chav qhia coj los ua kom koj mob siab rau. Rau cov neeg uas xav tau kev ua haujlwm puv - lub cev cardio workout, lub tshuab sib nqus rowing yog lwm qhov kev xaiv zoo tshaj - nws yog softer ntawm cov pob qij txha dua li lub treadmill, lub hom phiaj ntawm caj npab, ceg, thiab cov tub ntxhais, thiab feem ntau foldable qauv yog qhov chaw - ua tau zoo . Sib nqus tsis kam yog ntsiag to thiab yooj yim los kho dua li dej tsis kam, ua rau nws zoo tagnrho rau cov neeg pib tshiab, thiab kev saib xyuas me me txhais tau tias tsis muaj teeb meem.

Thaum xaiv cov cuab yeej siv, cov pib tshiab yuav tsum ua ntej peb yam: qhov chaw, pob nyiaj siv, thiab kev siv tau. Zam kom tsis txhob muaj cov tshuab loj thiab kim uas yuav siv tsis tau - pib me me nrog cov cuab yeej koj yuav ncav cuag. Yog tias koj nyob ntawm pob nyiaj siv nruj, tsom rau cov hauv paus (yoga lev, cov hlua tiv thaiv, dhia hlua) thiab ntxiv dumbbells lossis lub rooj zaum tom qab. Rau cov chav tsev me me, cov iav foldable lossis compact iav yog ib qho yuav tsum tau-nrhiav cov khoom uas tuaj yeem khaws cia hauv qab txaj lossis hauv txee dai khaub ncaws thaum tsis siv. Nws tseem yog ib qho tseem ceeb uas yuav tau xaiv cov cuab yeej uas haum rau koj qhov kev nyiam: yog tias koj ntxub kev khiav, hla lub treadmill thiab mus rau lub tsheb kauj vab lossis rowing tshuab; Yog tias koj xav tau lub zog ceev ceev, lo rau dumbbells thiab bands tiv thaiv.

Cov khoom siv gym hauv tsev zoo tshaj plaws rau cov neeg pib tshiab tsis yog hais txog kev muaj cov cuab yeej tshiab kawg nkaus - nws yog hais txog cov cuab yeej uas ua kom lub cev muaj zog, zoo ib yam, thiab muaj kev lom zem. Nrog rau ob peb yam tseem ceeb, koj tuaj yeem tsim ntau yam teeb tsa uas loj hlob nrog koj, los ntawm koj thawj lub cev hnyav dua mus rau ntau lub zog thiab kev ua haujlwm cardio. Txawm hais tias koj tab tom ua haujlwm nrog qhov chaw me me, pob nyiaj siv nruj, lossis tsuas yog xav khaws tej yam yooj yim, cov kev xaiv no yuav pab koj tsim cov hauv paus rau kev noj qab haus huv niaj hnub.http://SMITH MACHINE