Txhua txoj kev txav mus los

Zoo Siab

• Ntsuam xyuas rau

Squat, lunge, crunch. Squat, lunge, crunch. Xav tau lub cev tshiab? Tej zaum koj xav tau kev tawm dag zog tshiab! Yog tias koj tau ua tib yam kev sim-thiab-qhov tseeb rau peb lub hlis (lossis, phem dua, peb xyoos!) ua ke yam tsis muaj kev hloov pauv hauv koj li niaj hnub, peb tuaj yeem lav zoo heev tias koj lub abs, pob tw thiab ncej puab haven' t hloov ntau yam. Thiab tej zaum koj yuav dhuav li txhua yam tawm, ib yam.

Txoj kev daws teeb meem? Kev hloov pauv tshiab ntawm qhov zoo tshaj plaws ntawm lub cev-puab txav. Peb tus kws qhia sab saum toj muab rau rau qhov kev tawm dag zog tshiab uas yuav tsoo koj tawm ntawm koj qhov kev qhia ua npuas thiab ntsaws koj lub plab, pob tw thiab cov leeg sab xis tawm ntawm lawv tsaug zog.

Tus neeg nruab nrab tsis ua tiav tom qab plaub mus rau rau lub lis piam ua haujlwm ib yam. Thiab tsis muaj kev vam meej txhais tau tias tsis muaj lub cev lossis lub cev hloov pauv. Ntxiv cov kev txav no rau koj qhov kev zov me nyuam ob lossis peb zaug hauv ib lub lis piam los tawm tsam koj cov leeg thiab tiv thaiv kev ntxhov siab uas ua rau tib neeg hla lawv cov kev tawm dag zog, hais tias Brian Newman, MS, CSCS, tus kws saib xyuas kev kawm rau National Strength and Conditioning Association (NSCA) . Koj yuav pom - thiab xav tias - cov txiaj ntsig hauv ob peb lub lis piam xwb.

Tshaj qhov yooj yim pob tw

Thaum nws los txog rau muab koj lub pob tw txhawb ntxiv, Debbee Sharpe-Shaw, tus kws qhia ntawm Crescent Spa hauv Dallas uas tshwm ntawm Kev Noj Qab Haus Huv Network's "Haum hauv 15," xav tias ob leeg nyob ib leeg (glute nqa) thiab sib xyaw (ib txhais ceg zaum zaum) txav yog qhov tseem ceeb. Sharpe-Shaw hais tias "Kev tawm dag zog ib leeg ua haujlwm tshwj xeeb rau cov leeg nqaij," hais tias Sharpe-Shaw. "Kev sib xyaw ua ke siv koj cov glutes ntxiv rau koj ob txhais ceg thiab abs kom koj lub cev ruaj khov." Muab lawv ua ke thiab koj tau ua haujlwm rau koj cov leeg kom tiav raws li koj ua tau.

Rau lub hauv paus pib ua Ib-Legged Squat thiab Ib-Legged Glute Lift (saib "Txhua txoj haujlwm ua haujlwm raug").

Mus rau ntawm tus ncej zoo heev

Feem ntau pom kev caij tsheb kauj vab hla Central Park lossis tshem tawm txoj kab nqes hav hauv Colorado, Carey Bond, tus tswv ntawm Health Network's "Targeted Sports," ntseeg tias cov nas hauv chav hnyav tuaj yeem kawm paub ib lossis ob yam los ntawm jocks, txawm tias thaum nws rov tsim dua koj ob txhais ceg. Nws hais tias "Hauv kev ncaws pob ncaws pob, koj tuaj yeem pib nrog lub zog qub txav zoo li lub lunge, tom qab ntawd nce mus rau kev mob ntsws, dhia dhia thiab dhia ib sab," nws hais. Cov kev tawm dag zog uas tau qhia ntawm no yog qib siab thiab yuav ua rau muaj kev sib txawv hauv koj ob txhais ceg yog tias koj tsuas yog cia siab rau lub ntsws lossis tshuab los ua haujlwm koj tus ncej puab.

Rau thighs zoo kawg nkaus ua Side Lateral Leap thiab Ib-Legged Lavxias teb sab Lunge.

Abs-zoo heev zoo heev

Puas yog koj yuav tsum ua kev tawm dag zog txhua hnub? Raws li John Boyd, uas qhia "Just Abs" ntawm Lub Chaw Ua Si ntawm Chelsea Piers hauv New York City, cov lus teb tsis yog: Cov leeg nqaij plab yuav tsum tau so, ib yam li lwm cov leeg. Tsib mus rau 10 feeb ntawm kev tawm dag zog ab ua rau qhov qaug zog ob lossis peb zaug hauv ib lub lis piam yuav tsum tsim koj lub abs, Boyd hais.

Boyd hais tias "Cov kev tawm dag zog uas tau qhia ntawm no ua rau ib lossis ob kauj ruam txuas ntxiv mus," Boyd hais. "Lawv xav tau ntau qhov sib npaug, yog li nws nyuaj rau tuav koj lub cev hauv cov haujlwm no, txawm tias ua ntej koj pib txav mus - thiab tom qab ntawd qhov kev sib tw pib tiag tiag."

Rau qhov zoo heev abs ua Lub Hookand Full Plank mus dhia dej.

Ntsuam xyuas rau