Cov kev tawm dag zog no rau lub gym yuav tuaj yeem siv tsis tau tsuas yog tom qab lub Xyoo Tshiab so - tom qab tag nrho, kev xyiv fab ntawm kev txaus siab tuaj yeem tos peb txhua lub sijhawm, thiab peb yuav tsum tsis txhob tso tseg! Qhov tseem ceeb tshaj plaws yog kom nco ntsoov cov kev tawm dag zog thiab cov lus qhia ntawm tus tswv ntawm kev ua si ntawm cov chav kawm thoob ntiaj teb hauv kev txhawb nqa Emin Mammadov thiab tsis txhob hnov qab txog lub ntsej muag haum ntawm Elvira Nemova, uas, raws li kev coj ntawm Emin, tau qhia yuav ua li cas thiaj ua tau tsib qhov kev tawm dag zog no. Ob leeg yog cov kws qhia ntawm Sporttown lub chaw qoj ib ce.
1. Kev tawm dag zog hauv xovxwm
Nqa lub cev 15-20 zaug, 3 mus kom ze, ntawm qhov so ntawm 30-40 vib nas this. Nws yog ua raws li ib txwm pace, tab sis nws tsis yog yuav tsum tau unbend mus rau thaum xaus - cov leeg nyob rau hauv nruj nreem. Nyob ntawm koj lub cev qoj ib ce, koj tuaj yeem hloov lub kaum sab xis ntawm lub treadmill. Yog tias qhov kev npaj tau zoo, ces qhov qaij ntawm lub tshuab tuaj yeem yog 45 degrees.
2. Lub ntsws
Kev tawm dag zog yooj yim. Nws pab kom poob phaus zoo, kho lub pob tw, thiab ua kom nruj rau pem hauv ntej ntawm tus ncej puab. Koj tuaj yeem ua nws ntawm qhov chaw, hloov ob txhais ceg, lossis nrog cov kauj ruam, taug kev 4-5 meters. Nrog 3-4 teeb, koj tau txais txog 45 kauj ruam. Dumbbells yog ib qho ntxiv load.
3. Ob txhais ceg nias
Peb ua ntau yam ntawm peb ob txhais ceg: squats, ceg nias. Txij li thaum cov leeg nqaij ntawm ob txhais ceg yog qhov loj tshaj plaws, thauj khoom, peb siv zog ntau dua, hlawv ntau calories. Qhov kev tawm dag zog no tau ua 30-40 zaug nrog lub teeb yuag.
4. Lwm qhov kev tawm dag zog abs yog tsa koj ob txhais ceg ntawm txoj cai kaum.
5. Kev tawm dag zog rov qab, ua 2-3 mus txog 15-20 zaug. Psoas thiab hamstrings ua haujlwm. Kev tawm dag zog yog suav tias yog curative.
"Kev cob qhia yuav tsum siv sijhawm li ib teev," Emin Mammadov hais. - 15-20 feeb - sov so: cardio workout. Tom qab ntawd 40 feeb ntawm kev hnyav hnyav hnyav hnyav. So ntawm cov teeb yuav tsum me me - 30-40 vib nas this. Koj kuj yuav tsum ua kom tiav koj qhov kev tawm dag zog nrog lub zog cardio - ntawm lub tsheb kauj vab, lub treadmill.