Koj tuaj yeem kawm rub tawm ntawm txhua lub hnub nyoog. Qhov loj tshaj plaws hauv kev lag luam no yog kev kawm ua haujlwm, kev faib cov pov thawj kom raug thiab ua kom pom tseeb cov txiaj ntsig. Rau cov neeg laus, 10-12 rub-tawm yog suav tias yog ib qho, rau tus menyuam (thawj lub tsev kawm ntawv) - ntawm 1 txog 5 zaug. Qhov rub tawm ntawd koom nrog cov pab pawg ntawm cov leeg loj: forearms, plab, thiab triceps. Lawv tau ua haujlwm ntau. Tab sis muaj ntau ntau cov leeg ua haujlwm uas tau ua haujlwm pab thaum rub tawm - cov leeg pectoral, rhomboid leeg, biceps, thiab lwm yam
Nws yog qhov tsim nyog
- - kab rov tav;
- - dumbbells.
Cov Lus Qhia
Kauj ruam 1
Ua kom koj tus menyuam lub cev sib haum. Cov kev cob qhia yuav tsum niaj hnub, ua haujlwm nrog tus menyuam, pab nws ua txhua yam. Pib nrog ob peb dumbbell ce muaj zog. Piv txwv, ib ce ib. Ob txhais ceg - lub xub pwg dav sib nrug. Tes - pub dawb, nyob thoob plaws lub cev. Dumbbells ntawm cov suav ntawm "ib qho" nqa mus rau qhov tso quav, ntawm kev suav ntawm "ob" - txo lawv mus rau qhov chaw pib. Rov qoj ib ce li no kaum rau kaum tsib zaug. Ua tus coj ntawm cov menyuam. Yog tias nws npaj mus txuas ntxiv, nce ntxiv rau qhov chaw thau khoom.
Kauj ruam 2
Pib xyaum nrog kab rov tav. Pab tus menyuam dhia saum nws, cia nws dai nws ib pliag. Tej zaum kev cob qhia thawj zaug tsuas yog kawm paub tuav ntawm kab rov tav. Txhawb koj tus menyuam thaum nws dhia ncaj qha rau ntawm qhov bar thiab pab nws poob qis. Tsis txhob ua kom nws dai rau ib lub sijhawm ntev yog tias nws txhais tes nkees lossis nws tsuas yog tsis nyob hauv qhov kev xav mus kawm.
Kauj ruam 3
Tuav tus menyuam kom txaus rau kev siv zog. Muab sijhawm rau nws ncab nrog tag nrho nws lub zog, tsuas yog tom qab ntawd nws yuav muaj peev xwm rub tawm thawj zaug. Tom qab ntawd, koj tuaj yeem nce ntau hauv lub sijhawm.
Kauj ruam 4
Tsis tas yuav tsum muaj ntau tus rub tawm tam sim tom qab tus menyuam thawj zaug rub tawm. Nws yuav siv sij hawm ntau ua ntej nws yuav rub tawm ob zaug. Rau cov tsev kawm ntawv theem pib, ntawm tsib zaug rub tawm hauv ob mus rau peb hlis ntawm chav kawm yog ntau dua zoo.
Kauj ruam 5
Sim siv cov txheej txheem "txav ntawm txoj kab". Rau thawj cov kab tsim, kho qhov bar qis txaus. Kom tus me nyuam rub zaum ib nrab-zaum ua ntej. Tom qab nees nkaum rub tawm hauv txoj hauj lwm no, nws yuav tsis muaj teeb meem rau nws - nqa txoj kab tav toj siab dua.
