Lub nraub qaum yuav tsum tau ua haujlwm los ntawm sab saum toj mus rau hauv qab thiab los ntawm cov ces kaum sib txawv siv cov khoom sib txawv, kom nws yog ob qho tib si dav thiab tuab, thiab ua kom pom tseeb ntawm tus txiv neej lub cev erect.Cov leeg nraub qaum tsis yog ib feem ntawm lub cev uas yog qhov loj tshaj plaws thiab muaj zog tshaj plaws.Nws yog tsim los ntawm ib tug complex series ntawm interconnected nqaij pawg.
Los ntawm qhov kev xav ntawm kev tawm dag zog, feem ntau yog (1) latissimus dorsi thiab teres loj, (2) trapezius, (3) sab nraub qaum: erector qaum.Txhua cheeb tsam yuav tsum tau tsom nrog cov kev txav tshwj xeeb thiab cov kaum sab xis.
Lwm cov leeg me hauv nraub qaum, suav nrog cov teres loj, tuaj yeem pab tau hauv kev tawm dag zog latissimus dorsi.Feem ntau tsis muaj kev cais tawm ntawm kev tawm dag zog.Cov leeg latissimus dorsi muaj peb thaj chaw sib txawv:
(1) Sab qaum thiab sab ntawm cov leeg latissimus dorsi
Pull-ups: Dav tuav rub-ups ua haujlwm rau cov leeg latissimus dorsi ntawm sab sauv thiab sab nraud thiab yog txoj hauv kev zoo los ua kom qhov dav ntawm koj nraub qaum.
Tom qab zaum ntawm lub caj dab rub down: dav tuav rub down yeej ib txwm tawm dag zog rov qab latissimus ntawm sab thiab sab, nws yog txoj hauv kev zoo uas nce rov qab dav.
(2) qis latissimus dorsi
Nqaim tuav rub-ups thiab nqaim tuav rub-downs yog txhua txoj hauv kev zoo los ua haujlwm qis latissimus dorsi cov leeg
Standing posture ncaj caj npab rub down: feem ntau ce latissimus dorsi leeg
(3) Nruab nrab latissimus dorsi
Ib sab caj npab dumbbell rowing: Lub peev xwm los cais cov leeg latissimus dorsi ntawm nws tus kheej yog ib txoj hauv kev zoo los pab txhawb rau cov neeg tawm dag zog uas yws ntawm qhov rov qab asymmetry.
Barbell hneev kab: qhov no yog ib qho ntawm feem nrov latissimus dorsi lub tsev ce.
T bar hneev kab: ib qho kev txav zoo ib yam li barbell hneev kab.
Sijhawm kab: tuaj yeem tawm dag zog tag nrho cov leeg nraub qaum, thiab tuaj yeem pab txhawb nqa caj npab thiab lub xub pwg leeg.
(1) Lub xub pwg nyom shrugging
Kev tawm dag zog tseem ceeb rau cov leeg trapezius yog lub xub pwg nyom, uas ua haujlwm zoo rau cov leeg trapezius
(1) rov qab flexion thiab extension
Kuj tseem hu ua tshis sawv ntsug, cov neeg pib xyaum ua qhov kev xaiv zoo tshaj plaws ntawm lub duav lub zog, qhov kev txiav txim siab no yog qhov me me, lub duav tsis yooj yim rau kev raug mob.
(2) nyob ntawm ob qhov kawg
Ob chav upright ce lub duav nyhuv, kev tawm dag zog hauv qab nraub qaum, lub duav.
(3) Ua luam dej ncaj
Nrog rau ob qho kev nce siab qee tus ntsuj plig zoo ib yam, tab sis ib txwm siv lub duav los ntawm kab pheeb ces kaum, qee qhov zoo ib yam li kev sib koom tes ntawm tes thiab taw thaum ua luam dej freestyle (sab laug sab xis, sab laug ko taw) yuav tswj lub cev sib npaug, ua kom muaj kev tawm dag zog tom qab lub duav, lub duav.
(4) Khoov koj ob txhais ceg thiab hneev
Beginners tuaj yeem xaiv freehand;Thaum lub zog thiab lub duav muaj zog nce, qhov hnyav uas tsim nyog tuaj yeem nqa tau: qhov hnyav dav dav barbell, kuj tuaj yeem ua tiav ntawm lub tshuab Smith.Kev tawm dag zog ua ntej tom qab lub duav, pob tw.
(5) Khoov koj ob txhais ceg thiab rub zog
Ntawm cov kev tawm dag zog los txhim kho lub duav lub zog, kev rub nyuaj yog qhov tsis xav tau qhov zoo tshaj plaws.Kev tawm dag zog ua ntej tom qab lub duav, pob tw.
Post lub sij hawm: May-13-2022