Dab tsi yog Qhov Kev cob qhia lub zog zoo tshaj plaws hauv tsev

Kev cob qhia lub zog hauv tsev tsis yog tsuas yog ua tau, tab sis nrog txoj hauv kev zoo, nws tuaj yeem ua tiav cov txiaj ntsig zoo. Ntau tus neeg ntseeg yuam kev tias kev cob qhia lub zog yuav tsum muaj cov khoom siv hauv gym loj, tab sis cov ntsiab lus tseem ceeb uas txiav txim siab ua tau zoo yog cov qauv kev cob qhia, kev txav mus los zoo, thiab kev sib xws, tsis yog qhov loj ntawm qhov chaw.

Ua ntej, lub hauv paus ntawm kev cob qhia lub zog hauv tsev yog kev cob qhia lub cev. Hom kev cob qhia no siv koj tus kheej lub cev qhov hnyav raws li kev tiv thaiv, ua kom muaj kev nyab xeeb thiab haum rau cov neeg feem coob. Cov kev tawm dag zog ib txwm muaj xws li squats, thawb-ups, planks, lunges, glute bridges, crunches, mountain climbers, thiab superhuman ce. Squats ntxiv dag zog rau glutes thiab ncej puab cov leeg, txhim kho lub cev qis zog thiab ruaj khov; thawb-ups feem ntau ua haujlwm hauv siab, lub xub pwg nyom, thiab triceps; planks txhim khu kev ruaj ntseg, pab txhim kho lub cev thiab tiv thaiv lumbar qaum; lunges txhim kho ib leeg - ceg zog thiab sib npaug. Kev siv zog tuaj yeem maj mam nce ntxiv los ntawm kev kho cov pace ntawm kev txav mus los (xws li, ua kom lub qhovntsej thiaj tsis mob), ua kom muaj pes tsawg leeg, lossis txo lub sijhawm so.

Qhov thib ob, koj tuaj yeem txhawb nqa cov leeg tsis tu ncua los ntawm "kev hloov pauv siab". Piv txwv li, ib qho squat tsis tu ncua tuaj yeem ua rau dhia squat lossis ib qho - ceg squat; tus txheej txheem thawb- nce tuaj yeem hloov kho mus rau qhov ze - tuav thawb- nce, ib ceg tsa lub laub- nce, lossis txawm tias lub foob pob tawg - nce. Thaum cov nqaij ntshiv hloov, lawv yuav tsum tau txhawb ntxiv kom loj hlob ntxiv; qhov no yog lub hauv paus ntsiab lus ntawm kev nce qib.

Yog tias koj muaj cov cuab yeej siv yooj yim hauv tsev, koj qhov kev cob qhia yuav muaj ntau dua.Dumbbells, kettlebells, cov hlua tiv thaiv, rub- cov tuav, lossis cov phaj hnyav hnyav yog txhua qhov kev xaiv ua tau zoo heev. Dumbbells tuaj yeem siv rau kev tawm dag zog xws li nias, kab, deadlifts, thiab curls; kettlebells yog tsim rau kev cob qhia ua haujlwm xws li viav vias thiab snatches; Resistance bands haum rau lub xub pwg nyom thiab nraub qaum thiab kev cob qhia rov qab; thiab bumper hnyav daim hlau yuav siv tau rau hnyav squats, Lavxias teb sab twists, thiab presses. Txawm tias tsis muaj cov cuab yeej tshwj xeeb, koj tuaj yeem siv cov hnab ev ntawv uas muaj cov phau ntawv lossis lub raj mis dej hloov pauv; tus yuam sij yog ua kom muaj zog.

Hais txog cov sij hawm kawm, nws raug pom zoo kom ua 3-5 zaug hauv ib lub lis piam, rau 30-60 feeb txhua zaus. Ib qho kev ua haujlwm puv - lub cev qoj ib ce tuaj yeem siv tau, xws li: 15 squats, 12 thawb-ups, 12 dumbbell kab, 10 lunges txhua sab, thiab 45- thib ob plank, rau 4 teeb. Cov tub ntxhais kawm nruab nrab tuaj yeem siv qhov "sab sauv / sab hauv lub cev sib cais" lossis "rub-rub ceg cais" txhawm rau txhim kho kev kawm ceev thiab rov ua haujlwm zoo.

Kev ua kom sov ua ntej kev cob qhia yog qhov tseem ceeb. Ua 5-10 feeb ntawm dynamic stretching, dhia jacks, lossis jogging nyob rau hauv qhov chaw los tsa koj lub plawv dhia thiab qhib koj cov pob qij txha. Kev ncab zoo li qub tom qab kev cob qhia pab txo cov leeg nqaij thiab txo qis qhov mob tshwm sim (DOMS). Kev rov qab los yog qhov tseem ceeb sib npaug; ua kom tsaug zog txaus thiab noj cov protein ntau (xws li qe, nqaij qaib mis, mis nyuj, thiab kua txiv hmab txiv ntoo) pab kho cov leeg nqaij thiab kev loj hlob.

Tsis tas li ntawd, kev cob qhia hauv tsev muaj qhov zoo xws li kev yoog raws, tus nqi qis, thiab kev ceev ntiag tug, ua kom yooj yim rau kev tswj hwm kev ua haujlwm zoo ib yam. Koj tuaj yeem sib txuas suab paj nruag los yog teem caij rau kev cob qhia ruaj khov los tsim ib tus cwj pwm. Koj tuaj yeem taug qab koj qhov kev nce qib los ntawm kev sau cov ntaub ntawv kev cob qhia (rov ua dua, qhov hnyav, teev) txhawm rau txhim kho koj txoj kev ua tiav.

Hauv cov ntsiab lus, kev cob qhia lub zog hauv tsev tuaj yeem ua tiav cov hom phiaj ntawm cov leeg nce, rog poob, txhim kho lub cev, thiab lub cev zoo dua. Tsuav koj ua raws li cov hauv paus ntsiab lus ntawm kev tshawb fawb- daim ntawv tsim nyog, kev ua haujlwm dhau mus, kev rov zoo txaus, thiab ntev - lub sij hawm sib xws- koj tuaj yeem pom cov kev hloov pauv. Kev cob qhia muaj zog tsis tas yuav tsum muaj cov cuab yeej kim; Qhov tseem ceeb tshaj plaws yog kev ua haujlwm zoo ib yam thiab kev siv zog ua haujlwm.