Dumbbells yog, kab tias, feem ntau yooj yim thiab, tib lub sij hawm, qhov zoo tshaj plaws projectile. Cov chav kawm nrog dumbbells yog 100% ncaj ncees, ob qho tag nrho ntawm cov hauj lwm zoo, thiab saib raws li tus nqi thiab qhov muaj. Kev qoj ib ce nrog dumbbells nyob hauv tsev, koj tsis tas yuav tsum tau siv lub gym, dhau mus, nws yog qhov zoo tshaj plaws uas koj tsis tas yuav lawv - dumbbells feem ntau tsis nyob rau hauv qhov tsaus fab ntawm peb cov khoom txawb bottomless.
Yuav kom ceev cov duab no tsis muaj viav vias txhua txhua hnub. Tsis tas li ntawd, kev qhia tsis tau hnyav tshaj li 3 zaus ntawm ib lub lim tiam, vim hais tias thaum lub sijhawm tas, cov nqaij ntshiv yuav tsum rov qab huv.
Raws li kev qhia ntev, koj tuaj yeem pib nrog ib nrab ntawm kev cob qhia thiab maj mam pub lawv rau ib teev. Tag nrho cov kev qoj ib ce nram qab no kom ua tau zoo dua, ua raws li 2-3 txoj kev. Ntawd yog, lawv tau ua 20 zaug, so ntawm ib feeb thiab rov ua dua 20 zaug.
Ua ntej koj pib qoj ib ce nrog lub dumbbells ntawm lub nyem, sov tuaj rau cov leeg thiab co. Qhov tseeb tias koj yuav mus qhia nrog lub teeb kilogram dumbbells tsis tau txhais hais tias koj tsis raug los ntawm ncab lossis dislocation . Ua ntej tshaj plaws, sov tuaj yog koj kev nyab xeeb.
Peb xav kom koj pib nrog qhov nyuaj, yog li hu ua nrog dumbbells rau cov pib tshiab. Koj yuav tsum tau ib lub dumbbell ntawm 1 mus rau 3kg, ib tug lev thiab ib txoj kev zoo siab ntawm tus ntsuj plig.
Txoj kev qoj ib ce
- IP - sawv, ob txhais ceg ua ke, ob txhais tes raug qis, nyob rau hauv txhua txhais tes ntawm ib tug dumbbell. Peb siv ib kauj ruam mus rau sab xis nrog txoj cai ko taw, khoov. Nce khis, tso lawv sab laug. Qhov no yog ib ce zoo heev nrog dumbbells nyob hauv tsev rau kev siv ob txhais ceg thiab pob tw. Dumbbells tsuas yog siv rau qhov hnyav xwb. Peb rov hais dua 20 zaug.
- Peb mus ntxiv cov kev tawm tsam. IP yog tib yam. Peb muab txoj cai ceg ntiv tes rau pem hauv ntej, rov qab mus rau tus IP, lunge cia tseg, rov qab mus rau IP. Lunge - rov qab, rov qab mus rau tus IP, thiab lunge laug, rov qab mus rau IP. Ntawm txhua tus kab plaub hau rau qhov siab kawg. Rov qab 10 zaug (4 lows - 1 lub sijhawm) ntawm txhua ceg.
- Peb so los ntawm kev ncab peb cov ceg. Muab lub dumbbells, txoj cai ceg nres, ntawm lub pob taws, peb mus txog rau lub thom khwm. Muaj dua lwm txoj kev taw. Peb muab peb ob txhais ceg rov pov tseg thiab rub peb txhais tes rau peb cov pob tw, rov qab rau ob ceg.
- Lub hwj chim tom ntej nrog dumbbells tom tsev peb ua rau cov nqaij ntshiab gluteus. Peb muab peb sab tes ntawm lub dumbbells ntawm lub pob tw, tsa ceg laug rov qab, thiab rub txoj kev sab caj npab ntawm lub dumbbells rau pem hauv ntej. Peb ua li ntawm 8 mus rau 16 npaug ntawm ib qho ko taw.
- Peb tag lub complex nrog stretches rau cov leeg ntawm ob txhais ceg.