Ntxiv dag zog rau koj li Chain Yav Tom Ntej nrog Qhov Kev Ua Haujlwm no los ntawm Anna Victoria

Zoo Siab

• Bent-Over Dumbbell Kab
• Ib leeg- npab Dumbbell kab
• Stiff-Leg Deadlift (aka Romanian Deadlift)
• Ntsuam xyuas rau

Txawm tias muaj 26 lub lis piam cev xeeb tub, Anna Victoria tseem tab tom ua haujlwm thaum tseem ua kom nws cov thwjtim nyob hauv lub voj. Txij li tau tshaj tawm thaum Lub Ib Hlis tias nws cev xeeb tub tom qab ntau xyoo ntawm kev tawm tsam kev muaj menyuam, nws tau tshaj tawm xov xwm tshiab txog nws kev paub thiab nws cuam tshuam li cas rau nws txoj kev kawm. (Txog: Anna Victoria tshaj tawm tias nws cev xeeb tub tom qab xyoo ntawm kev tawm tsam nrog kev xeeb tub)

Hauv qab qhov xwm txheej, nws hais tias nws tau muab kev saib xyuas ntxiv rau nws cov saw tom qab, cov leeg ntawm lub nraub qaum ntawm lub cev "Ntau yam ntawm kuv kev cob qhia tam sim no yog tsom mus rau kev cob qhia kuv lub cev kom them nyiaj rau qhov kuv loj hlob. lub plab loj tam sim no, "hais tias Fit Body trainer. "Thiab yog li ib qho ntawm cov yuam sij tseem ceeb yog txhawm rau ntxiv dag zog rau koj cov saw tom qab." (Muaj feem cuam tshuam ntau npaum li cas yog * Qhov tseeb * Nyab Xeeb Ua Thaum Cev Xeeb Tub?)

Ntxiv dag zog rau cov saw tom qab tuaj yeem pab tiv thaiv (lossis ua haujlwm txhawm rau txhim kho) cov leeg tsis sib xws. "Txij li thaum kuv yuav muaj lub plab loj thiab nws yuav rub kuv mus rau tom ntej sai sai, Kuv yuav tsum muaj lub ntsej muag muaj zog, lub nraub qaum muaj zog, muaj zog cov leeg nqaij spinae [ib pab pawg ntawm cov leeg uas ua ke nrog tus txha nqaj qaum]," hais tias Victoria. Nws tseem tuaj yeem txuas ntxiv them tawm tom qab cev xeeb tub. "Thaum koj tus menyuam tawm los thiab koj tuav lawv, koj xav kom muaj peev xwm sib npaug koj tus kheej thiab muaj lub zog ntawd los txhawb koj," nws hais ntxiv.

Txawm hais tias koj tsis npaj yuav yug menyuam sai sai, koj tseem tuaj yeem kawm ntau yam. Victoria hais tias lub zog ntawm cov saw hlau tom qab yog ib yam "txhua tus thiab txhua tus" yuav tsum xav txog, nco ntsoov tias nws ua lub luag haujlwm tseem ceeb hauv lub cev thiab ntau ntxiv. Kev ua kom cov nqaij leeg nyob rau sab nraub qaum ntawm koj lub cev kom phim lub zog ntawm koj lub hauv ntej tuaj yeem pab koj kom tsis txhob raug mob thiab tso cai rau koj khiav nrawm dua lossis nqa hnyav dua ua tsaug rau lub zog ntxiv. (Saib: Dab Tsi Yog Qhov Posterior Chain thiab Vim Li Cas Cov Kws Qhia Ntawv Tseem Tham Txog Nws?)

Txhawm rau ua raws Victoria tus thawj coj, txheeb xyuas nws qhov kev tawm dag zog uas ua rau ntau tus tom qab cov saw loj ntawm cov leeg nqaij loj nrog peb qhov kev tawm dag zog yooj yim. Koj yuav ua haujlwm koj cov glutes, hamstrings, thiab sab sauv thiab sab nraub qaum. Nws yog cev xeeb tub thiab koj tuaj yeem tsoo nws hauv tsev hauv 10 feeb lossis tsawg dua.

Nws ua haujlwm li cas: Ua txhua qhov kev tawm dag zog rau tus naj npawb ntawm reps, tom qab ntawd so rau 30 vib nas this. Rov ua dua tag nrho cov Circuit ob zaug ntxiv rau peb teev tag nrho.

Koj yuav xav tau: Ib nkawm dumbbells lossis khoom hnyav hauv tsev thiab lub rooj zaum lossis lub platform.

Bent-Over Dumbbell Kab

A. Tuav lub dumbbell nyob rau hauv txhua txhais tes, ob txhais tes tig rau hauv. Muab cov tub ntxhais, pob khawm ntawm lub duav, xa lub nraub qaum rov qab, thiab khoov lub hauv caug me ntsis kom ncav cuag qhov chaw pib. Exhale rau kab dumbbells rau tav, nyem lub xub pwg hniav ua ke tom qab thiab tuav caj npab kom nruj rau ob sab.

B. Inhale kom qis dumbbells nrog tswj kom pib txoj hauj lwm.

Ua 20 reps.

Ib leeg- npab Dumbbell kab

A. So lub hauv caug sab xis ntawm lub rooj zaum lossis lub rooj zaum, tom qab ntawd kho qhov chaw kom sab laug sab laug tawm thiab rov qab ntawm kab pheeb ces kaum me me los ntawm lub platform/lub rooj zaum. Brace core, tuav lub dumbbell nrog rau sab laug tes thiab caj npab ncab ntev mus rau sab ntawm lub platform/lub rooj zaum. Nov yog koj txoj haujlwm pib.

B. Ua pa tawm ua kab dumbbell rau tav tav. Nqus pa kom qis dumbbell rov qab nrog tswj.

Ua 15 reps. Hloov ob sab; Rov ua dua.

Stiff-Leg Deadlift (aka Romanian Deadlift)

A. Sawv nrog ob txhais taw hip-dav sib nrug, lub hauv caug khoov me ntsis, thiab dumbbell hauv txhua txhais tes, xib teg tig xub pwg. Kev tswj tus nqaj qaum nruab nrab, ua pa rau pob khawm ntawm lub duav thiab xa pob tw rov qab. Cia dumbbells taug qab nyob rau pem hauv ntej ntawm ob txhais ceg. Thaum lawv hla lub hauv caug, tsis txhob cia lub pob tw mus deb dua.

B. Ua pa kom thawb los ntawm pob taws thiab tsav lub duav mus rau pem hauv ntej thaum ncaj lub hauv caug kom rov qab mus rau sawv.

Ua 15 reps.

Ntsuam xyuas rau