Cov txheej txheem:

Minimalist Back-Strengthening Exercises rau Txhua Tus
Minimalist Back-Strengthening Exercises rau Txhua Tus
Anonim

Lub nraub qaum muaj zog yog qhov tseem ceeb rau txhua qhov kev ua si-thiab tuaj yeem pab koj tawm txawm tias koj nyob nraum deskbound

Txawm koj xaiv kev ua kis las twg los xij, lub nraub qaum muaj zog yuav pab koj ua tau zoo. Lub zog rov qab yog qhov tseem ceeb tshwj xeeb rau kev ua ub no xws li ua luam dej thiab nce toj, uas cuam tshuam nrog rub tawm. Ntxiv rau, cov leeg nqaij raws li koj tus txha nqaj qaum ua haujlwm kom muaj chaw ntxiv rau koj lub ntsws los ntawm kev nce thiab nthuav cov tav tawb. Txawm hais tias koj nyob nraum deskbound, lub cev zoo dua yuav pab koj kom tsis txhob mob nraub qaum, caj dab, thiab lub xub pwg nyom.

Peb nug Doug Lawder, tus kws qhia tus kheej ntawm 27 xyoo thiab tus tswv ntawm Railyard Fitness hauv Santa Fe, thiab Carolyn Parker, tus kws qhia Gym Jones thiab tus tsim ntawm Ripple Effect Athlete Training Center hauv Carbondale, Colorado, rau qhov kev tawm dag zog zoo tshaj plaws rau ntxiv dag zog rau lub nraub qaum. Cov kev yooj yim no tab sis zoo txav mus rau lub hom phiaj ntawm peb cov leeg nqaij - lub latissimi dorsi, trapezii, thiab rhomboids (qhov loj thiab me) - nrog rau ntau cov leeg me me.

Ua kom tiav qhov kev tawm dag zog no ua ib lub voj voog, nrog ib feeb lossis ob ntawm so ntawm txhua qhov kev tawm dag zog thiab tsib feeb ntawm so ntawm txhua qhov teeb tsa. Rau thawj puag ncig, ua txhua qhov kev tawm dag zog rau 30 mus rau 60 vib nas this, siv qhov hnyav dua thiab ntau qhov kev txav mus los kom sov koj cov pob qij txha thiab cov leeg. Tom qab ntawd ua ob mus rau peb qhov ntxiv ntawm 10 mus rau 15 reps nrog ntau yam kev txav thiab hnyav dua. Tsom ntsoov rau daim ntawv thiab tswj ntau dua li qhov ntau ntawm reps.

Rau txhua qhov kev tawm dag zog, ua kom koj lub hauv paus koom nrog los tiv thaiv koj tus txha nraub qaum, thiab ua tib zoo mloog koj ua pa. Exhale thaum lub sij hawm cov leeg nqaij concentric (thaum koj cov leeg nqaij cog lus nyob rau hauv load), thiab nqus pa thaum lub sij hawm eccentric theem (thaum koj cov leeg elongate nyob rau hauv load). Piv txwv li, thaum ua ib qho rub tawm, ua pa tawm thaum koj rub tawm, thiab ua pa thaum koj txo koj tus kheej.

Cov Tsiv

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10 rau 15

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10 rau 15

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10 rau 15

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10 rau 15

Duab
Duab
Duab
Duab

Cov neeg sawv cev: 10 mus rau 15 ntawm txhua sab

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