Lub plab yog ib qho teeb meem loj tshaj plaws nyob rau hauv lub cev ntawm cov ntxhais, yog li lub npe ntawm yuav ua li cas tso cov xovxwm hauv tsev yog nrov. Rau kev cob qhia kom ua tau zoo, nws yog ib qho tseem ceeb los mus nrog tag nrho cov kev cai, thiab tseem ceeb tshaj, kom paub cov txheej txheem ntawm kev ua qoj ib ce. Nco ntsoov tias nws yog ib qho tseem ceeb tsis yog los tso rau hauv xovxwm xwb, tab sis kuj yuav noj kom zoo, vim tias tsis muaj qhov no nws yuav tsis tau ua kom tiav qhov tshwm sim.
Yuav ua li cas tso cov xovxwm hauv tsev mus rau ib tug ntxhais?
Cov leeg ntawm cov xovxwm yog recovering sai dua txhua leej txhua tus, yog li ntawd nws yog pub txhua txhua hnub, thiab yog tias koj xav kom koj ua tau viav vias cov xovxwm thiab ob peb zaug ib hnub. Lub sijhawm kawm yog tsawg kawg yog 20 feeb. Txheej txheem rau kev tshaj tawm hauv tsev yuav tsum tau muab ib lub nra rau qaum, qis thiab tom qab cov leeg. Nyob rau hauv cov ntaub ntawv no, cov xovxwm yuav tsim tusyees.
Qhov kev pab cuam rau kev tshaj tawm hauv tsev yuav tsum tau tsim los ntawm kev suav tag nrho cov cai uas twb muaj lawm:
- Pib kev cob qhia tsuas yog tom qab ib teev tom qab noj mov. Nws yog ib qho tseem ceeb uas lub plab yog tas, vim thaum ua qhov kev ua ntawm lub cev ntawm lub cev yog cov nqus, thiab tej zaum yuav xeev siab, kub siab los yog colic. Yog tias tsis xis nyob, kev kawm yuav tsum nres. Tom qab qhov kev sib kho tsis pom zoo kom noj li ob xuab moos.
- Nws pib nrog kev sov so, uas yuav tsis raug mob, thiab nws tseem pab txoj kev kawm zoo. Nws yog qhov zoo tshaj plaws los muab qhov preference rau cardio. Qhov kev cob qhia yuav tsum xaus nrog lub suab.
- Ua kom ib ce muaj zog yog 15-20 lub sij hawm, ua 3 le caag, ntawm qhov kev tso cai luv luv.
- Txhawm rau tau txais txiaj ntsig, nws yog ib qho tseem ceeb rau kev ua pa rau kev ua pa . Exhalation yuav tsum tau ua tiav ntawm qhov siab tshaj plaws, thiab nqus tau cov tshuaj kom zoo.
Tam sim no koj tuaj yeem mus rau kev qoj ib ce, uas hnub no muaj ntau heev, yog li cia siab rau qhov zoo ntawm lawv.
Qhov zoo tshaj plaws ce rau cov xovxwm hauv tsev:
- Kev sib tw nrog qhov raising ntawm tus taw muab ib tug load rau ntawm cov nqaij ntshiv ntawm cov xovxwm tsawg. Muab koj tus kheej tso rau ntawm koj sab nraum qab thiab tuav koj ob txhais tes, piv txwv li, ntawm cov ceg ntawm lub rooj lossis rooj zaum. Tsa koj ob txhais ceg me ntsis nyom ntawm lub hauv caug, thiab thaum lawv ncav cuag lub kaum sab xis zoo nrog hauv pem teb, koj yuav tsum tau nce lub plab pob ntseg, tswj koj ob txhais ceg.
- Yuav tsum thauj ob sab thiab qaum xovxwm, ua raws li nram qab no: zaum saum koj nraub qaum thiab tsa koj cov ceg ncaj nraim kom lawv tau mus rau hauv pem teb. Ob txhais tes tseem yuav tsum tau tsa ceg kom lawv muaj zog mus rau ob txhais ceg. Koj tuaj yeem siv ib tug dumbbell kom nce lub load. Txoj hauj lwm ntawm kev qoj ib ce yog ua kom ncav tes taw mus rau ntawm taw ntawm sab qaum ntawm lub cev.
- Ceev nrooj twj tso cov xovxwm hauv tsev mus rau ib tug ntxhais tsis ua haujlwm tawm cov leeg leeg oblique yuav tsis ua hauj lwm, vim hais tias kev qoj ib ce pub koj tshem tawm cov dab tuag ntawm sab. Cov txiaj ntsim tau zoo yog muab los ntawm qhov kev ua si "Lavxias teb sab twist". Zaum hauv pem teb, khoov koj lub hauv caug. Lub plawv sab qaum ntawm lub cev yuav tsum tau muab deflected kom nws sau ib tsab ntawv nrog tus ncej puab. Nws tseem ceeb heev kom nrhiav tau ib qho chaw ruaj khov. Ob txhais tes tsa rau pem taub hau, folding lub xib teg ua ke, los yog nqa nyob hauv lawv lub dumbbell los yog pancake ntawm qhov bar. Tshem tawm ntawm lub cev tawm hauv ib sab thaum tuav tes thaum mus rau hauv av. Tom qab kho qhov chaw, twist rau lwm yam.
- Zoo loaded xovxwm ce bar. Muab qhov tseem ceeb dag, thaum lub caj npab yuav tsum nyo hau ntawm lub luj tshib, khoov ntawm rab phom. Lub cev yuav tsum tsim kom muaj kab ncaj nraim. Nws yog ib qho tseem ceeb uas yuav tsum khaws cov xovxwm tas li. Tuav txoj haujlwm zoo li tsawg li ib nrab feeb. Tsa ib ceg kom nce ntsaws.