Kev qoj ib ce kom haum rau koj txhais ceg

Cov txheej txheem:

Kev qoj ib ce kom haum rau koj txhais ceg
Kev qoj ib ce kom haum rau koj txhais ceg
Anonim

Tsis muaj leej twg ntawm peb zoo tag nrho, thiab kev zoo nkauj ntawm txhua tus neeg yog tsim los ntawm qhov tsis zoo. Qhov no kuj siv tau rau lub cev. Txawm li cas los xij, yog tias xav tau, lawv tuaj yeem hloov pauv tau yooj yim siv cov kev tawm dag zog tshwj xeeb. Tsis yog txhua qhov kev tawm dag zog thiab kev ua kis las ua si pab kho lub cev tsis muaj zog. Qhov no yuav tsum tau ua tshwj xeeb ntawm lub cev. Koj yuav tsum tau ua haujlwm ntawm cov leeg tseem ceeb sab nraud thiab ntxiv dag zog rau cov leeg sab hauv. Hauv kev tshuaj xyuas no, peb yuav muab qee qhov kev tawm dag zog uas yuav pab ntau tus neeg kom tau txais cov duab uas xav tau. Cov lus pom zoo tseem ceeb yog tias lawv yuav tsum ua tsis tu ncua, txwv tsis pub koj yuav tsis pom cov txiaj ntsig pom tau.

qhia ceg

Yog tias koj ob txhais ceg nkhaus me ntsis, koj tuaj yeem sim ua qhov kev tawm dag zog hauv qab no. Khoov koj cov ceg me ntsis, sawv ntsug ncaj. Los ntawm kev ua haujlwm ntawm cov leeg, sim rub koj lub hauv caug kom ze rau ib leeg li sai tau. Hauv qhov no, cov leeg yuav tsum tau ncab. Tom qab ob peb lub lis piam ntawm kev rov ua dua txhua hnub ntawm cov kev tawm dag zog no, koj yuav pom tias lub sijhawm dhau los cov duab ntawm ob txhais ceg txawm tawm, tau txais cov duab zoo.

Pistol

Duab
Duab

Ib qho kev tawm dag zog zoo uas txhim kho cov duab ntawm ob txhais ceg. "Pistol" yog qhov lawv hu ua squats nrog tsa ceg. Nyob rau tib lub sijhawm, cov leeg ntawm sab hauv ntawm tus ncej puab thiab pob tw tau ua haujlwm zoo. Pib txoj hauj lwm - sawv ncaj, ib ceg tsa. Lub hauv caug yuav tsum tau khoov me ntsis. Sim khoov lwm ceg ntawm lub hauv caug thiab squat down. Rau txhua tus ceg, qhov kev tawm dag zog yuav tsum tau rov ua dua 10 zaug. Thaum koj thawj zaug pib ua qhov kev tawm dag zog no, nws yuav nyuaj rau koj kom tau txais qhov sib npaug. Yog li ntawd, koj tuaj yeem siv lub rooj zaum lossis phab ntsa. Tom qab ntawd, koj ob txhais ceg yuav muaj zog, thiab koj yuav ua tau ib ce tsis muaj kev txhawb nqa ntxiv.

Stretching ce pab txhim kho qhov yooj ntawm lub duav pob qij txha. Pib txoj hauj lwm - pw ntawm koj sab nraub qaum, sab laug pob taws so ntawm lub hauv caug sab xis. Nce koj ob txhais ceg, nqa koj txhais ceg sab xis hauv qab lub hauv caug thiab tuav hauv txoj hauj lwm no ib nrab feeb. Tom qab ntawd, rov qab mus rau qhov chaw pib thiab hloov koj txhais ceg. Qhov kev tawm dag zog no yog qhov zoo rau kev ncab cov leeg piriformis.

Ntxhais kov

Duab
Duab

Lwm qhov kev tawm dag zog uas tsom rau sab nraub qaum thiab hamstrings. Pib txoj hauj lwm - sawv ncaj, ob txhais ceg sib nrug lub xub pwg dav sib nrug. Khoov koj lub cev thiab sim kov koj cov ntiv taw. Nco ntsoov tsis khoov koj lub hauv caug. Yog tias koj tsis tuaj yeem ua kom lawv ncaj, siv daim phuam. Nyob rau tib lub sijhawm, koj yuav yooj yim ua qhov kev tawm dag zog no. Txhawm rau kom lub load, koj yuav tsum tsa koj txhais taw thiab muab koj xibtes hauv qab nws. Kev tawm dag zog yuav tsum rov ua dua 10 zaug.

X-shape

Ib qho zoo sib xws ntawm ob txhais ceg yog X-puab. Hauv qhov no, lub duav nyob ze rau ib leeg, thiab lub shins tsis kov. Cov duab no qhia tias cov leeg tsis muaj zog ntawm sab nraud ntawm tus ncej puab. Hauv qhov no, cov leeg nqaij sab hauv yog nruj heev.

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Vim li cas cov menyuam Fab Kis coj tus cwj pwm zoo: yim txoj hauv kev los tsa lawv

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Kuv poob phaus: Sofia Tarasova tau txi dab tsi rau VIA Gra (cov duab tshiab)

Txhawm rau kho cov ceg zoo li no, koj tuaj yeem siv cov kev tawm dag zog hauv qab no.

Sib Lunges

Duab
Duab

Qhov kev tawm dag zog zoo tshaj plaws rau kev kho lub hauv caug pob qij txha yog sab lunges. Qhov kev txiav txim ntawm qhov kev tawm dag zog yog tsom rau kev ua haujlwm tawm sab nrauv thiab sab hauv ntawm tus ncej puab. Pib txoj hauj lwm - sawv ntsug, ob txhais tes ntawm lub duav. Ua ib kauj ruam dav rau sab laug, khoov koj txhais ceg sab laug, thaum ua kom koj sab xis sab xis. Rov ua qhov kev tawm dag zog 10 zaug rau txhua ceg.

sib kauj ruam

Txhawm rau ua kom cov nqaij leeg sab nraud, sim siv cov kauj ruam sab. Kev tawm dag zog yog ua raws li hauv qab no: sawv ntsug ntawm lub rooj ntev zaum, tso ib ko taw rau nws, nqa tag nrho lub cev. Ces muab koj txhais ko taw tso rau ntawm nws. Kev tawm dag zog yuav tsum tau rov ua dua 10 zaug ntawm txhua sab ntawm lub nrawm nrawm. Nyob rau hauv tag nrho, 2-3 repetitions ntawm 15 kauj ruam yuav tsum tau ua. Los ntawm txoj kev, qhov kev tawm dag zog no kuj yog kev ua haujlwm zoo cardio.

False curvature

Lwm qhov txawv ntawm qhov tsis xwm yeem ntawm ob txhais ceg yog qhov tsis tseeb curvature. Nyob rau tib lub sijhawm, ob txhais ceg hauv qab lub hauv caug, zoo li nws yog, pib tawm sab nraud, thiab vim li ntawd lawv saib nyias dhau. Qhov teeb meem no yog daws los ntawm kev nce cov leeg nqaij ntawm ob txhais ceg. Txoj hauv kev no pab txhawm rau them nyiaj rau qhov tsis zoo thiab muab ob txhais ceg kom zoo.

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Nyiaj tsob ntoo pleases nrog lush flowering: kuv zais cia yog tu nplooj

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"Txiv tau kev phem." Agata Muceniece txog kev sib raug zoo nrog Priluchny tom qab sib nrauj

Heel tsa

Qhov kev tawm dag zog no yog txhawm rau txhim kho cov leeg nqaij. Pib txoj hauj lwm - sawv ncaj. Txhawm rau kom muaj kev sib npaug, koj tuaj yeem sim tuav rau ntawm phab ntsa lossis siv lub rooj zaum. Sawv ntawm tiptoe thiab txo koj tus kheej dua. Qhov kev tawm dag zog yuav tsum tau ua 10 zaug hauv ob zaug. Koj tuaj yeem ua nws ob peb zaug thaum nruab hnub thaum koj muaj sijhawm dawb. Tsis tas yuav muaj khoom siv ntxiv rau qhov kev tawm dag zog no.

Lub hauv caug khoov

Qhov kev tawm dag zog no pab txhim kho cov ntshav ncig thiab ua kom muaj txiaj ntsig ntawm tag nrho cov kev tawm dag zog. Tsis tas li ntawd, nws yuav pab txo qis kev nruj ntawm ob txhais ceg. Txhawm rau ua nws, koj yuav tsum muab koj txhais taw xub pwg dav sib nrug thiab zaum qis li qhov ua tau. Kev tawm dag zog yog rov ua dua 10 zaug. Yog tias qhov no yooj yim heev rau koj, sim nqa koj lub luj taws.

Ncaj ceg zoo

Nrog rau daim ntawv kom raug ntawm ob txhais ceg, lawv yuav tsum kov ib leeg rau saum tus ncej puab, pob txha, hauv caug thiab pob taws tsuas yog ib qho sib txawv. Koj tsis tas yuav ua ib qho kev kho kom haum nrog daim ntawv no, tsuas yog ua cov kev tawm dag zog uas tswj cov leeg nqaij ntawm koj ob txhais ceg.

Squats

Duab
Duab

Squat yooj yim yog ib qho kev tawm dag zog zoo tshaj plaws rau kev ntxiv dag zog rau cov leeg ntawm ob txhais ceg, hamstrings, pob tw thiab abs. Nws feem ntau suav hais tias yog qhov kev tawm dag zog zoo tshaj plaws rau lub cev qis. Thaum squatting, sim ua kom koj nraub qaum ncaj thiab siv koj lub cev hnyav. Koj tuaj yeem ua squats nrog qhov hnyav ntxiv. Txhua yam ntawm no yuav nyob ntawm koj lub cev muaj peev xwm.

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Daim tawv nqaij du thiab tshiab: dermoplaning, lossis yog vim li cas tus poj niam yuav tsum chais nws lub ntsej muag

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"Peb tseem yog phooj ywg": Derevianko tawm tswv yim txog kev sib nrauj nrog nws tus poj niam

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Nws muaj txiaj ntsig los ntxuav ntau zaus: lus dab neeg hais txog tshuaj zawv plaub hau thiab kev tu plaub hau uas tsuas yog ua mob

Butt Bridge

Duab
Duab

Qhov kev tawm dag zog no zoo kawg nkaus tsis yog tsuas yog cov leeg nqaij gluteal xwb, tab sis kuj rau abs thiab hamstrings. Pib txoj hauj lwm - pw ntawm koj sab nraub qaum nrog ob txhais ceg. Cov ko taw yuav tsum ncaj nraim hauv qab lub hauv caug. Sim nqa koj lub duav thiab tib lub sijhawm nyem koj lub pob tw. Tuav txoj haujlwm no ob peb feeb. Rov ua dua 10 zaug.

Taug kev lunges

Cov kev tawm dag zog no yog qhov zoo rau kev ntxiv dag zog rau cov leeg sab hauv ncej puab thiab muab ob txhais ceg zoo sib xws. Koj tuaj yeem ua lawv ob qho tib si nrog qhov hnyav ntxiv thiab tsis muaj nws. Nqa ib kauj ruam loj rau pem hauv ntej thiab tom qab ntawd lunge thiab txo koj lub cev. Nqa koj sab nraub qaum thiab nce mus rau koj txhais ceg pem hauv ntej. Hauv ib lub sijhawm, nws raug nquahu kom ua 10 lunges. Ces hloov koj txhais ceg. Nws yog ib qho tseem ceeb uas lub kaum sab xis ntawm lub hauv caug pem hauv ntej yog 90 degrees. Txwv tsis pub, koj yuav ua rau koj lub hauv caug puas.

Zaj lus

Ntawm no yog cov kev tawm dag zog yooj yim uas koj tuaj yeem siv los ua kom koj ob txhais ceg me ntsis. Txawm li cas los xij, nws yuav tsum nco ntsoov tias tsis muaj lub nra tuaj yeem tsim kho koj cov pob txha thiab pob qij txha. Lawv tsuas yog pab kom them nyiaj rau qhov tsis sib xws me me thiab muab ob txhais ceg ua kom zoo nkauj dua. Nws kuj tseem yuav tsum nco ntsoov tias txhawm rau kom tau txais txiaj ntsig zoo, nws yog qhov yuav tsum tau ua kom tsis tu ncua. Kev tawm dag zog ib zaug yuav tsis ua rau koj xav tau.

Vim tias niaj hnub no muaj ntau ntau yam kev tawm dag zog sib txawv, txhua tus tuaj yeem xaiv qhov tsim nyog tshaj plaws rau lawv tus kheej. Ib qho tseem ceeb uas yuav tsum nco ntsoov yog thaum xub thawj nws yuav nyuaj, tab sis nrog txhua qhov kev tawm dag zog, cov leeg yuav pib siv, thiab txhua qhov kev tawm dag zog yuav yooj yim ua.

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