Duab Khoom
Ntim & Kev Xa Khoom
Cov Lus Qhia Txog Kev Ntim Khoom: Cov Thawv + cov pallets
Lub Sijhawm Ua Ntej:
| Qhov ntau | 1 - 2 | >100 kg |
| Kwv yees lub sijhawm (hnub) | 7 hnub | 7-20 hnub |
Kev Txij Nkawm
1. Tom qab siv lub barbell txhua zaus, koj yuav tsum so cov hws tawm ntawm lub barbell nrog daim ntaub qhuav, thiab muab lub barbell tso rau hauv qhov chaw uas muaj cua nkag. Tsis txhob muab tso rau hauv qhov chaw ntub dej lossis los nag, lossis nws yuav xeb thaum koj pom koj lub barbell lwm zaus.
2. Yog tias nws tsis siv rau ib lub sijhawm, nws yog qhov zoo tshaj plaws los so cov roj av ntawm lub barbell, tom qab ntawd qhwv nws nrog ntawv xov xwm thiab muab tso rau hauv qhov chaw txias thiab qhuav.
Cov txiaj ntsig
—— Cov txiaj ntsig ntawm cov khoom siv qoj ib ce dawb
Cov barbells thiab dumbbells yog lub npe hu ua cov khoom siv ntawm kev cob qhia hauv cov khoom siv qoj ib ce uas muaj qhov hnyav dawb. Dumbbells, tshwj xeeb, tsis txwv los ntawm qhov chaw. Lawv tuaj yeem tawm dag zog thaum twg koj xav tawm dag zog. Lawv yog ib txoj hauv kev yooj yim rau kev tawm dag zog.
Cov khoom siv nqa hnyav pub dawb siv dav dua li lwm cov khoom siv tawm dag zog. Cov khoom siv tawm dag zog yog tsim los rau ib qho kev txav tshwj xeeb, thaum ib khub dumbbells tuaj yeem siv rau ntau pua qhov kev tawm dag zog. Piv txwv li, koj tuaj yeem tsa dumbbells hla koj lub taub hau los tawm dag zog koj cov leeg ntawm lub xub pwg nyom, thawb rov qab los tawm dag zog koj cov triceps, lossis squat nrog dumbbells hauv koj txhais tes los txhawb koj cov leeg ntawm lub duav thiab lub duav. Koj tuaj yeem hloov qhov kev xav hnyav thiab kev tsom mus rau tsuas yog hloov txoj kev koj tuav lub bar.
Lwm qhov zoo ntawm cov khoom siv nqa hnyav dawb yog tias lawv ua kom koj cov leeg nqaij zoo ib yam li cov kev tawm dag zog hauv lub neej tiag tiag. Cov neeg tawm dag zog lub zog tsom mus rau kev cais txhua pawg ntawm cov leeg nqaij kom lwm cov leeg nqaij tsis raug cuam tshuam. Kev tawm dag zog ntawm cov khoom siv nqa hnyav dawb yuav tsum tau tias thaum koj tsa lossis tso qhov hnyav, ntau pawg ntawm cov leeg nqaij koom nrog hauv cov txheej txheem ntawm kev txav mus los, kev sib npaug thiab kev ruaj khov ntawm cov khoom siv nqa hnyav. Cov khoom siv nqa hnyav dawb yuav ua rau cov leeg nqaij tsis ua haujlwm no tuaj yeem tawm dag zog thaum lwm tus neeg tawm dag zog ua cov kev tawm dag zog cov leeg nqaij cais tawm.
Muaj ib txhia neeg pom tias thaum lawv tawm dag zog feem ntau los ntawm kev siv cov hnyav dawb, lawv lub zog yuav nce ntxiv thiab lawv cov leeg nqaij yuav loj hlob sai dua.
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