Australian rub-ups ntawm kab rov tav bar - nws yog dab tsi thiab cov yam ntxwv ntawm kev tawm dag zog

Lub Australian rub-up yog ib qho yooj yim lwm txoj rau classic barbell rub-up. Qhov kev tawm dag zog no haum rau cov txiv neej thiab poj niam ntawm txhua qib kev qoj ib ce.

Australian rub-ups tseem hu ua kab rov tav tuav, qis bar, barbell, barbell, dai, lossis kab rov tav rub-ups.

Qhov no tsis yog qhov nrov tshaj plaws, tab sis yog ib qho kev tawm dag zog yooj yim thiab zoo heev rau lub nraub qaum. Nws yog haum rau ob leeg txiv neej thiab poj niam ntawm txhua qib qoj ib ce.

Yuav ua li cas Australian rub-ups tau ua

Lub cev yog positioned nyob rau hauv qhov chaw kom lub rub-up bar yog nyob rau hauv siab theem. Taw qhov zoo yuav tsum tau so ntawm lub bar pancake pw hauv pem teb. Yog tias tsis muaj pancake, ob txhais taw tau muab tso rau hauv pem teb nrog rau qhov tseem ceeb ntawm pob taws, lub hauv caug me ntsis khoov.

Tom qab ntawd lawv ua raws li cov algorithm hauv qab no:

1. Ua dai rau ntawm crossbar nrog ib tug ncaj tuav me ntsis wider tshaj lub xub pwg nyom.
2. Nqa ib kauj ruam lossis ob mus rau pem hauv ntej thiab so lub cev.
3. Ntawm kev tshoov siab, rub lub cev mus rau qhov crossbar vim qhov nro ntawm cov leeg nraub qaum.
4. Ua ntej ncav cuag 3-5 cm mus rau lub bar ntawm bar, lawv txo lub xub pwg hniav thiab tuav lawv ua tsis taus pa rau ob peb feeb.
5. Ntawm exhalation, lub latissimus dorsi yog strained thiab smoothly down, tiv thaiv lub cev los ntawm sagging.

Nrog lub teeb yuag version ntawm kev tawm dag zog, nws tso cai rau khoov koj lub hauv caug ntawm lub kaum sab xis. Qhov kev coj cwj pwm no ua rau kom muaj zog thiab nce kev ruaj ntseg.

Cov neeg nqa khoom uas muaj kev paub dhau los ua Australian ib sab caj npab rub-up.

1. Lub sab sauv pub dawb yog nias mus rau sab, thiab tus neeg ua haujlwm tau hloov mus rau qhov chaw ntawm lub cev los ntawm ib txoj hauj lwm yam ntxwv ntawm nqaim tuav.
2. Ob txhais ceg nthuav dav. Tag nrho cov leeg ntawm lub cev nruj thiab rub lub hauv siab mus rau crossbar. Kev hloov me me ntawm lub cev nrog cov txheej txheem no yog kev zam. Lub cev yuav tsum tsis txhob txav rov qab thiab tawm mus, qhov no yog qhov yuam kev nrov tshaj plaws ntawm qhov kev hloov pauv ntawm qhov kev tawm dag zog no.
3. Ntawm cov kab sib txuas, nws yooj yim rau kev ua Australian rub-ups nrog kev tuav nruab nrab. Txoj hauj lwm ntawm lub cev hauv qhov chaw no muab lub nra ntawm lub luj tshib thiab lub xub pwg nyom.
4. Qhov qis dua qhov bar yog, qhov kev siv zog ntau dua koj yuav tsum tau muab tso rau hauv. Thaum cov neeg ua haujlwm muaj kev paub dhau los txo qhov bar, nws yog ib qho tseem ceeb kom ntseeg tau tias lub cev tsis so hauv pem teb ntawm qhov qis tshaj. Qhov deb ntawm sab nraum qab mus rau hauv pem teb yuav tsum yog tsawg kawg yog 10 cm.

Qhov kev tawm dag zog no yuav yog qhov pib zoo rau cov neeg uas xav tom qab kawm yuav ua li cas rub lawv tus kheej hauv txoj kev classical ntawm kab rov tav bar.

Lub ntsiab zoo thiab qhov tsis zoo ntawm Australian rub-ups

• Lub ntsiab kom zoo dua ntawm qhov kev tawm dag zog no yog kev nyab xeeb. Nws tsis muab ib qho decompression lossis axial load ntawm tus txha nraub qaum. Lub load ntawm lub rotator cuff ntawm lub xub pwg nyom yog 50% qis dua nrog classic rub-ups (qhov no yog qhov tseem ceeb rau cov neeg uas muaj lub cev hnyav).
• Ntawm qhov tod tes, cov txheej txheem no tsis tso cai rau koj mus rub tawm qhov dav rov qab. Rau lub hom phiaj no, koj xav tau ib tug classic kab rov tav bar. Los ntawm qhov pom ntawm cov txiv neej uas xav kom tau txais cov leeg muaj zog, qhov no yog qhov rho tawm. Thiab los ntawm qhov pom ntawm cov ntxhais uas siv zog ua kom zoo nkauj thiab nyob rau tib lub sijhawm nthuav dav cov leeg nraub qaum, qhov no yog qhov ntxiv.

Dab tsi cov leeg tuaj rau hauv kev nqis tes ua

Yog tias koj muab koj txhais ko taw rau hauv pem teb thiab nqa ncaj nraim nruab nrab, lub ntsiab load yuav nyob ntawm:

• latissimus dorsi
• tom qab deltoids;
• biceps;
• caj npab;
• dab teg.

Thaum lub sijhawm ua haujlwm, sab nraub qaum ntawm tus ncej puab, cov leeg gluteal, rectus abdominis thiab spinal extensors kuj ua haujlwm.

Lwm txoj kev rau cov tsoos Australian rub-ups

Ntxiv rau qhov kev hloov pauv ntawm qhov kev tawm dag zog uas tau piav qhia saum toj no, plaub ntau ntau yam yog nrov ntawm cov neeg pib thiab nruab nrab ncaws pob:

1. Nyob rau hauv lub tshuab Smith - Qhov no yog qhov hloov pauv yooj yim tshaj plaws. Ob txhais ceg so tawm tsam cov racks ntawm lub simulator, lub caj dab yog rigidly tsau, qhov siab ntawm crossbar yog yooj yim los kho.
2. Rov qab nyem - Qhov ntau yam no ua rau kom lub nra ntawm lub biceps thiab txo qhov nro ntawm sab nraub qaum. Qhov kev ncua deb ntawm cov xib teg muab tso rau hauv qhov tuav rov qab yuav tsum sib txawv ntawm 30-40 cm.
3. Ntawm cov kab tsis sib xws - Cov tuav tau zoo vim lawv muab qhov siab zoo. Txawm li cas los xij, cov ntiv tes tuaj yeem tsis xis nyob yog tias tus ntoo khaub lig muaj txoj kab uas hla loj dhau. Hauv qhov xwm txheej zoo li no, cov hlua khi rau cov txhuam hniav yuav tuaj yeem cawm. Yog tias koj tso koj ob txhais ceg ntawm kev txhawb nqa, lub cev yuav poob rau hauv lub dav hlau kab rov tav. Los ntawm qhov xav tau kom muaj kev nruj nruj, kev thauj khoom ntawm txhua cov leeg yuav nce ntxiv: nraub qaum, xub pwg, caj npab thiab lub hauv paus.
4. On rings thiab loops - Qhov kev tawm dag zog no zoo ib yam li TRX rub-ups. Thaum nws ua tiav, koj tuaj yeem tig koj txhais tes ib ncig - piv txwv li, pib los ntawm ib qho chaw sib luag thiab ua tiav pronated. Ua hauj lwm nrog rings ntxiv dag zog rau arch txhawb cov leeg ntawm lub xub pwg leeg. Nws tsuas yog tsim nyog rau cov neeg ncaws pob paub txog vim qhov nyuaj ntawm kev tua thiab kev pheej hmoo ntawm kev raug mob.

Australian rub-ups yog ib qho kev tawm dag zog ntau yam uas tuaj yeem ua hauv tsev.