Xov xwm

1, Nws yog ib qho tseem ceeb kom sov kom zoo

Thaum siv dumbbells rau kev qoj ib ce, nws yuav tsum tau muab sau tseg tias kev sov so txaus ua ntej kev tawm dag zog, suav nrog 5 mus rau 10 feeb ntawm kev cob qhia aerobic thiab ncab ntawm lub cev cov leeg nqaij.

2, Qhov kev txiav txim yog ruaj khov thiab tsis ceev

Tsis txhob txav nrawm dhau, tshwj xeeb tshaj yog kev ruaj ntseg ntawm lub duav thiab lub plab yog qhov tseem ceeb heev, kev cob qhia txav kom tsis txhob muaj ib qho, tag nrho lub cev sib npaug yog qhov tseem ceeb tshaj plaws, ntxiv rau cov qauv txav, tuav lub dumbbell zog, txawm tias nws tsis yog. nyuaj, tab sis yuav tsum yog tus qauv.

3, Posture yuam kev raug mob

Yog tias tsis nyob hauv qhov chaw, nws zoo li yuav cob qhia cov leeg tsis raug.Thaum lub luj tshib yog me ntsis khoov, yog tias lub cev tsis zoo, nws yooj yim ua rau raug mob.Tom qab kev tawm dag zog, so kom txaus, uas yog qhov zoo rau kev txhim kho cov kab ntev thiab ua kom cov leeg nqaij.

4, Ua pa ruaj ntseg tswj

Kev ceev faj yuav tsum tau them rau txoj kev ua pa, feem ntau hauv siab abduction los yog nce thaum nqus tau pa, adduction los yog poob thaum exhaling.Hauv cov ntsiab lus yooj yim, nws yog exhaled thaum koj tawm dag zog koj tus kheej, thiab yog tias tsim nyog, koj tuaj yeem ua suab nrov los txhawb koj lub zog.

5, Xaiv cov dumbbells tsim nyog

Ua ntej siv dumbbell qoj, xaiv qhov zoo ntawm lawv tus kheej dumbbells, lub hom phiaj ntawm kev tawm dag zog yog ua kom cov leeg nqaij, qhov kev xaiv zoo tshaj plaws ntawm 65% -85% load dumbbells.

Nco tseg: yog tias txhua lub sijhawm tuaj yeem nqa qhov hnyav yog 10 kg, koj yuav tsum xaiv qhov hnyav ntawm 5 txog 8 kg dumbbell ce.

6. Xyaum lub sijhawm thiab sijhawm

Xyaum 5-8 pawg, txhua pab pawg ua 6-12 zaug, kev ua haujlwm ceev yuav tsum tsis txhob nrawm dhau, txhua pab pawg ncua sijhawm 2-3 feeb.Ntau dhau los yog tsawg dhau load, ntev dhau los lossis luv luv, cov nyhuv yuav tsis zoo.

7, Tsis txhob dig muag nce

Tsis txhob nyob rau hauv thiaj li yuav mus nrhiav kev ceev ntawm yuag poob los xaiv heavyweight dumbbell, kom paub tias cov nyhuv ntawm yuag poob tsis proportional rau lub luj ntawm dumbbell!Dab tsi suits koj yog qhov zoo tshaj plaws.