Yuav ua li cas qhia dag zog tuav dag zog?
Kev tuav lub zog yog qhov tseem ceeb rau kev nqa cov tes taw hnyav hnyav, txhim kho kev ua kom ntev, thiab tiv thaiv kev raug mob. Txawm hais tias koj yog tus ncaws pob, lub cev hnyav, lossis tsuas yog xav tuav cov dej num txhua hnub, ntawm no yog txoj hauv kev zoo tshaj plaws tsim thiab txhim kho koj tus tuav lub zog tuav.
1. De deflififts thiab rub-ups
Lifting hnyav hnyav ib txwm ua rau koj tuav. Cov neeg tuag tau xav kom koj tuav rau ib qho bar thaum nqa, koom tes koj sab caj dab thiab ntiv tes. Rub tawm kuj tau xav kom muaj zog tuav, thaum koj txhawb koj lub cev hnyav nrog koj txhais tes. Sim siv cov tuav sib txawv-overhand, tov, thiab nuv tuav khawm-rau kev sib tw koj cov leeg hauv txoj hauv kev tshiab.
2. Nyem ntxiv dag zog
Tes cov hnab nyiaj thiab cov pob kev nyuaj siab yog cov cuab yeej yooj yim uas tshwj xeeb taw tau tuav lub zog. Koj tuaj yeem nqa lawv nyob txhua qhov chaw thiab siv lawv thoob plaws ib hnub. Pib nrog qib tsis kam uas koj thiab maj mam nce. Tsom rau ntau cov pawg ntawm cov pob ntseg, tuav txhua qhov kev cog lus rau ob peb feeb los tsim kev ua siab ntev.
3. Cov neeg ua liaj ua teb taug kev
Nov yog ib qho kev tawm dag zog zoo tshaj plaws rau kev tuav kev kawm. Lob ib khub hnyav ntawm dumbbells lossis kettlebells, sawv siab, thiab taug kev ib qho teeb meem thaum tuav lub cev hnyav. Lub hom phiaj yog txhawm rau tswj hwm muaj zog tuav kom ntev li ntev tau. Nce qhov hnyav lossis deb dhau sijhawm ua kom dhau mus.
4. Cais pinches
Pinpilling yuag dua rau koj cov ntiv tes thiab thumbs, txhim kho tag nrho kev tuav tuav tswj. Tuav ob lub phaus ua ke nrog koj cov ntiv tes thiab ntiv tes xoo, nqa lawv tawm hauv av, thiab tuav kom ntev li sai tau. Koj tseem tuaj yeem taug kev thaum tuav lawv kom tau teeb meem ntxiv.
5. Dab teg curls thiab txuas ntxiv
Koj lub dab teg ua si ua lub luag haujlwm loj loj hauv kev tuav lub zog. Ntxiv dag zog rau nws nrog dab teg curls thiab txuas ntxiv siv barbell lossis tawm tsam band. Rau cov dab teg curls, tuav lub teeb barbell lossis dumbbells nrog xib teg tig thiab caws koj cov dab teg sab nraud. Rau lub dab teg txuas ntxiv, ua tib cov lus tsa suab nrog xib teg tig mus.
6. Pob zeb nce toj
Pob zeb nce toj yog ib txoj hauv kev zoo los tsim kev tuav lub zog ntawm kev tuav ntawm cov sib txawv thiab cov ces kaum. Yog tias koj tsis muaj kev nkag mus nce toj, koj tuaj yeem siv dai rau dai thiab tuav lub sijhawm los qhia koj tuav.
7. Tes tuav hauv workouts
Ntxiv khawm khawm-thev naus laus zis rau koj cov kev kawm ib txwm ua. Piv txwv li, sim tuav mus rau qhov bar rau ob peb feeb ntxiv tom qab ua tiav cov neeg tuag tag lossis rub tawm. Siv cov kab tuab lossis tuav cov ntawv txuas kuj tseem tuaj yeem nce nyuaj.
8. NtshawM yob-ups
Ib tug forearm cov menyuam muaj tus pas nrig nrog txoj hlua nrog txoj hlua thiab qhov hnyav txuas. Dov lub luj thiab qis siv tsuas yog koj lub dab teg. Qhov kev txav no ua haujlwm nrog cov hloov pauv thiab cov leeg txuas ntxiv hauv koj lub forearm, pab nrog kev sib tw ua kom ntev thiab lub zog tag nrho.
Cov lus qhia kawg
Tuav lub zog txhim kho nrog kev sib xws. Teeb tsa cov kev tawm dag zog no rau hauv koj cov workouts, nce tawm tsam lub sijhawm, thiab taug qab koj kev nce qib. Cov tes muaj zog dua txhais tau tias lub neej zoo, kev ua kom tiav, thiab txo qis kev pheej hmoo ntawm kev raug mob.