Vim muaj kev sib daj sib deev nyob rau hauv kev sib raug zoo nrog nws lub cev tsis zoo, ntau tus neeg ntshai tsam mus rau lub gym . Hauv qhov no, qhov kev xaiv tsuas yog poob rau qhov hnyav nyob hauv tsev.
Txhawm rau ua ib pawg rau poob ntawm qhov hnyav hauv tsev tsis muaj zog-muaj zog dua kev cob qhia rau ntau lub simulators nyob rau hauv qhov chaw fitness, peb tsuas xav tau ib qho cuab yeej ntawm ib qho khoom noj - ib qho pancake. Tsuas yog tsis yog ib qho uas noj tau nrog zib mu thiab caviar, tab sis ib qho uas siv los ntawm qhov nyhav lifters rau vultures.
Yog tias koj tsis muaj pancake, nyob hauv tus qauv ntawm qhov kev pabcuam fitness tom tsev rau qhov poob phaus, koj tuaj yeem hloov nws nrog lub dumbbell hnyav, lossis nrog lub hwj ntawm cov xuab zeb. Txoj cai tseem ceeb yog rov ua 5 txoj hauv kev, ua ib txoj kev kawm yav dhau los.
Txoj kev qoj ib ce
- Tsa koj txhais tes nrog lub taub hau ntawm koj lub taub hau, peb ua cov kab ntau tshaj plaws rau pem hauv ntej, hloov cov ceg. Peb ua 30 lub sij hawm. Lub hauv caug tsis mus tshaj qhov thuam, ua raws li cov pa.
- Squats - ceg ntau dua li lub xub pwg nyom, txawm rov qab. Squat li tsawg li sai tau, peb pancake ntau li ntau tau rov qab, ces straightening peb ob txhais ceg, ncab tawm peb txhais tes nrog ib tug pancake nyob rau hauv pem hauv ntej ntawm peb. Exhale peb ua tus sawv, peb ua 20 sit-ups.
- Kev tuag - ob txhais ceg yog ib nrab, nyhav rau hauv lub cev, pelvis yog rub rov qab, tes nrog pancake raug txo qis rau ib theem hauv qab lub hauv caug. Ntawm exhalation ncaj lub cev thiab nce lub pancake mus rau theem ntawm lub plab mog. Peb ua 4 lub sij hawm, ntawm qhov thib 5 peb txo qis pancake rau hauv pem teb, peb dhau mus rau qhov tseem ceeb pw. Peb rov thawb, rov qab mus, nqa ib qho pancake thiab ua 4 rov ua dua ntawm kev tuag. Tom qab ntawd rov ua kom nrawm dua thiab rov hais dua cov deadlift. Yog li, tag nrho nws yog qhov tsim nyog ua kom tau 15 thawb thiab 60 zaus ntawm txoj hlua nrog pancake, uas yog, peb ua 15 txoj kev rau 4 traction thiab 1 thawb-up.
- Peb tau sawv, ceg ua ke, pancake peb nqa saum lub mis, tes peb nias rau peb tus kheej. Peb ua ib lub ntsawj mus rau sab, ntawm qhov kev tawm hws nce thiab lub pancake peb nyom nce saum taub hau. Peb ua 30 tawm tsam, alternating ob txhais ceg.
- Pancake nyob rau hauv pem teb, nruab nrab ntawm ob txhais ceg, peb ua jumps rau 180⁰, khaws txoj hauj lwm ntawm pancake nruab nrab ntawm ob txhais ceg - 20 jumps.
- Ntim ntawm lub ntaub pua plag, viav vias. Pancake nyob rau hauv ob txhais tes, peb ncig lub qab thiab rau exhalation peb ua nce, ncab tawm peb txhais tes nrog ib tug pancake tshaj peb taub hau. Peb ua tau 20 lub sijhawm.
- Peb rov qab rov qab, pancake ntawm peb ob txhais tes los ntawm peb lub xub ntiag, tig mus rau sab xis thiab sab laug - 20 zaus.