Yog tias koj tseem tabtom ua kom haum, ua kom muaj zog thiab nce koj lub hwjchim koj xav tias yog koj yuav tsum siv cov phom ntev pub dawb lossis mus rau lub tshuab ua haujlwm. Txawm hais tias txhua tus tuaj yeem pab koj ua kom muaj zog, nws muaj kev pom tseeb thiab kev xav zoo siv txhua txoj kev nqa cov kev nyhav no. Cov hauv qab no tuaj yeem pab koj txiav txim siab seb yam khoom siv dag zog zoo li cas rau koj cov kev xav tau.
Muaj Zog Machine Kom Nyhav Kev Cob Qhia
Qhov tseem ceeb tshaj plaws ntawm kev cob qhia lub zog yog kev nyab xeeb . Yog tias koj tshiab los ua kom tau kev cob qhia lossis yog tias koj ua hauj lwm ib leeg xwb, kuj tsis paub meej cov cav tov yog qhov koj thawj qhov zoo tshaj plaws. Li no koj tuaj yeem kuaj koj cov kev txwv, tab sis tswj kev nyab xeeb thiab kev tswj tsis tas pab koj cov dag zog. Cov cuab yeej muaj zog yuav pab koj txhim kho koj cov ntawv thiab kev ua haujlwm. Machine yog ib txoj hauv kev rau cov neeg ua haujlwm nyhav hnyav uas tabtom mus thawb lawv cov kev txwv thiab muaj kev zoo rau kev hnyav kev kawm tshiab, cov neeg laus thiab cov neeg ua si ua si.
Kev Cob Qhia Rau Cov Neeg Mob Lub Cev
Kev kho cov neeg ntaus kis las uas raug mob dua, hloov cov cav tov kuj txawv dua li cov phom dawb. Qhov no yog vim tias lawv muab kev tswj xyuas ntau dua thiab tshem tawm cov leeg mob leeg. Kev rho tawm yog ib qho tseem ceeb vim hais tias ntau tus neeg mob lub cev yuav tsum tau kho cov chaw kom zoo thiab ntxiv dag zog rau tom qab raug mob.
Cov cav kuj tseem cia tus neeg mob thiab kws kho mob los mus txhim kho kev kawm thiab muab tswv yim tawm tswv yim thaum ua qhov kev sib koom tes ntawm kev noj qab nyob zoo los yog leeg pab pawg.
Dawb Nyhav Ntaus Nqi rau Kev Kawm Txuj Ci
Kev tshawb fawb tau qhia peb tias cov khoom nyhav dawb txhawb zog sai dua qhov kev cob qhia ntawm cov tshuab.
Qhov no yog vim xav tau kev tshuav nyiaj ntau thiab kev sib koom tes uas yuav tsum tau siv thaum siv cov cav tov. Lwm cov phom kuj tseem nrhiav cov leeg ntau dua thiab cov nqaij leeg ntau dua li cov cav tov uas tsis paub meej, uas yuav tsuas cais tawm cov leeg ntshiab.
Kev Them Nqi Ntxiv (Free Weights) pub muaj ntau yam kev tawm suab
Laus dawb kuj muaj ntau yam ntau dua cov cav tov vim lawv tso cai rau ntau yam kev hloov nyob rau hauv cov lus tsa suab. Cov phom sij dawb yuav tsum muaj qhov sib npaug, thiab lawv yuav txhawb nqa ntau yam ntawm kev sib koom ua ke ntawm stabilizer. Thaum kawg, lawv tsis tshua kim dua feem ntau ntawm cov cav tov ntawm lub khw. Koj tuaj yeem ua tiav kev cob qhia lub zog nrog ob peb lub dumbbells, thiab ib qho kev xav tsawg.
Spotters thiab Dawb Hnyav
Kev luj pub dawb yuav tsum muaj kev pab los ntawm ib tug neeg tsom kab mob ntau zaus thiab tuaj yeem raug mob ntau tshaj li cov tshuab. Muaj ib lub tshuab, yog tias koj ntxiv cov nyhav ntau dhau, koj tuaj yeem tawm qhov nyhav thiab qhov ua haujlwm hauv lub tshuab yuav rov tuaj rau qhov nyhav rau nws txoj haujlwm pib. Txawm li cas los xij, nrog rau tes taw hnyav li cas, koj xav tau ib tug neeg tawm los pab yog tias koj noj ntau dhau. Cov ntaub ntawv tseem ceeb thiab kev cob qhia yog tsim nyog kom kawm tau cov kos duab ntawm kev hnyav ntxiv ntawm koj tus kheej. Siv tus neeg muag khoom thaum twg ib tug muaj.
Lub hwjchim zoo meej
Ib qho kev kawm zoo tshaj plaws yuav muab teeb tsa ob leeg tes taw thiab cov cav tov rau hnub hloov kev kawm. Txhawm rau kom tau ntau tshaj ntawm ob leeg leeg zog thiab kev sib koom ua ke kom ruaj khov, koj tuaj yeem saib xyuas qhov nyhav dawb rau qee lub ce thiab cov cav tov rau lwm tus. Cov kab hauv qab no yog qhov uas koj yuav tsum siv cov cuab yeej tawm dag zog uas tsim nyog rau koj cov kev xav tau, kev nyab xeeb, thiab yooj yim. Txawm li cas los xij, yog tias koj siab nyiam siv luj dawb koj yuav pom ntau zog zog no tshaj li cov tshuab.
Source:
Spennewyn KC. Muaj zog cov kev ua tau zoo hauv cov ntawv tiv thaiv tsis pub dawb-daim ntawv pov thawj. Phau ntawv Journal Lub Zog thiab Kev Ntsuam Xyuas Kev Tshawb Fawb. 2008; 22: 75.