Coob tus poj niam xav ua kev tawm dag zog, tab sis lawv yuav tsis sib sau ua ke nrog tus Ntsuj Plig lossis yuav tsis pom lub sijhawm mus tom chav tsev. Qhov tseeb, muaj ntau cov kev tawm dag zog yooj yim uas yuav pab tswj lawv lub cev hauv daim foos txawm nyob hauv tsev.
1. zaum zaum
Nws yog ib qho yuav tsum nco tau tam sim ntawd - koj yuav tsum tau noj nrog qhov hnyav ntxiv, thiab ua nws nrog cov ceg dav dav. Koj yuav tsum coj cov dumbbells, nias lawv rau lub cev hauv qab caj dab, ces zaum, qhia tias koj zaum saum lub rooj zaum. Nyob rau hauv qab taw tes ntawm lub lauj tshib, hauv caug yuav tsum kov. Squat - "King" ntawm txhua qhov kev tawm dag zog, tshwj xeeb yog cov neeg tsim rau cov ceg thiab thaj chaw nkaum ntawm cov leeg ntawm lub cev qis dua.2. Fucks
Lub chaw nyob zoo li ib pliag, thiab cov leeg qub tau koom nrog nws. Tab sis qhov no yog kev tawm dag zog rau ib txhais ceg, thiab tsis yog rau ob qho tib si. Nws yog ib qho tsim nyog los ua ib kauj ruam rau pem hauv ntej nrog ib txhais ko taw thiab txav tag nrho koj qhov hnyav ntawm no txhais ceg, tom qab uas nws rov qab los sawv ntsug.
3. KHW
Kev qoj ib ce hauv qab no yog npaj rau kev txhim kho ntawm kev sib koom tes ntawm pob qij txha pelvic-raws thiab koj kuj tuaj yeem siv cov dumbbells. Ob txhais ceg nyob rau hauv "pob khawm" yuav tsum khaws ntawm qhov dav ntawm lub duav, thaum tuav lub cev mus ncig rau hauv av, thiab ob txhais tes ua kom tig mus rau hauv caug. Ua ib qho kev tawm dag zog, nws yog qhov tsim nyog los ua kom hloov cov hniav, vim nws yuav ntxiv dag zog tag nrho, nrog rau cov leeg ntawm cov biceps.4. Tanya-rub
Qhov kev tawm dag zog no imitates thawb. Koj yuav tsum tau pw ntawm kuv nraub qaum, tuav dumbbells txoj cai rau hauv siab. Tom qab ntawd, peb tau sib hais txhais tes nrog dumbbells rau ob sab kom lawv muaj nyob nrog cov tub rog sib txuas mus rau hauv av. Qhov no yog qhov kev tawm dag zog zoo tshaj plaws rau cov leeg ntawm lub cev sab saud, suav nrog cov mis, lub xub pwg thiab triceps.
5. Nqa
Nws yuav zoo li kev tawm dag zog yooj yim, tab sis nws ua tau zoo heev, txawm tias muaj tseeb tias muaj neeg tsis quav ntsej nws. Txhua yam yog yooj yim - koj yuav tsum tau siv zog nyob hauv ib sab tes, ces maj mam ua 15-20 kauj ruam, thiab tom qab ntawd tig rov qab thiab tig mus rau qhov hnyav mus rau lwm sab tes. Nws pab tau ntxiv dag zog rau txha nraub qaum, thiab kuj tseem pab ua kev sib haum.
Tag nrho cov kev tawm dag zog no tuaj yeem ua nrog qhov hnyav lossis tsawg dua li khaws tus lej thiab nrawm ntawm cov txheej txheem, raws li lawv lub hnub nyoog thiab qib siab.