Ib Qhov Zoo Tshaj Plaws: Xib Fwb Taug Kev Taug Kev Lunge

Zoo Siab

• Yuav Ua Li Cas Thiaj Li Taug Kev Taug Kev Lunge
• Ntsuam xyuas rau

Lub zog yog lub npe ntawm qhov kev ua si rau 12-lub sijhawm CrossFit Games tus sib tw Rebecca Voigt Miller, yog li leej twg zoo dua los muab nws xaiv rau lub supermove los txhawb koj?

Voigt Miller, tus kws qhia thiab tus tswv ntawm CrossFit Training Yard hauv Toluca Lake, California thiab Reebok hais tias "Qhov hnyav hnyav rau taug kev no yog kev tawm dag zog zoo rau koj ob txhais ceg,

Cov kws kho tsheb yuav ncaj nraim-lwm lub ntsws thaum tuav dumbbells saum taub hau-tab sis qhov cuam tshuam rau koj lub cev yog nuanced. Rau ib qho, "tuav qhov hnyav ua haujlwm thaum lub ntsws xav tau kev tshuav nyiaj ntau," nws hais. "Ntau cov leeg nqaij tau raug xaiv kom ua tiav kev ruaj ntseg thoob plaws." (Nws yog qhov kev tawm dag zog qhov kawg.)

Tam sim no, tham txog qhov hnyav npaum li cas nrog koj lub dumbbells. Voigt Miller hais tias "Qhov hnyav mus rau qhov hnyav - txhua yam uas yog rau koj - yog qhov muaj txiaj ntsig, tab sis nws tuaj yeem sib tw sib npaug nrog qhov hnyav hnyav," hais tias Voigt Miller. Txawm tias cov yuav koom nrog lub hauv paus ntau dua, uas yog ib feem ntawm kev ua khawv koob ntawm qhov kev txav no. Yog tias koj tsis muaj ob lub dumbbells, koj tuaj yeem nqa ib lub dumbbell hnyav lossis kettlebell saum taub hau, zoo li Voigt Miller ua qauv qhia hauv daim vis dis aus no.

Cia li nco ntsoov: “Qhov kev txav no tsis yog hais txog lub zog brute xwb. Nws xav tau kev txawj ua kom raug, "nws hais. "Thaum koj tau txais nws yog, muaj qhov xav tau tiag tiag ntawm kev ua tiav."

Qee qhov taw qhia, ua ntej koj mus rau nws:

• Tsim kom muaj zog pib txoj hauj lwm, nquag thawb lub luj ntawm lub taub hau thiab bracing koj cov tub ntxhais.
• Khaws qhov hnyav ncaj qha saum koj lub xub pwg, thiab tsis txhob cia lawv viav vias mus rau ob sab lossis deb dhau ntawm xub ntiag lossis tom qab koj lub cev. Tsis tas li ntawd, saib ncaj nraim tom ntej; qhov no yuav pab khaws koj nraub qaum kom haum.
• Tuav lub xub pwg dav ko taw tso nrog txhua kauj ruam. Muab ib txhais ko taw ncaj qha rau ntawm lwm tus yuav ua rau koj poob koj li nyiaj tshuav. Tsav los ntawm ob txhais ceg thaum sawv ntsug, tsis yog tus thawj ceg.

Yuav Ua Li Cas Thiaj Li Taug Kev Taug Kev Lunge

A. Sawv ntsug nrog taw hip-dav sib nrug thiab cov tub ntxhais koom nrog tuav lub dumbbell ntawm txhua txhais tes. Ntxuav qhov hnyav nce mus rau pem hauv ntej rack txoj hauj lwm kom lawv so rau saum lub xub pwg nyom, ces nias lawv saum taub hau pib, ua kom cov tub ntxhais koom nrog.

B. Brace core thiab ua ib kauj ruam loj rau pem hauv ntej nrog txoj cai ko taw, txo qis kom txog thaum lub hauv caug rau 90-degree cov ces kaum.

C. Tshem tawm ntawm ko taw rov qab thiab nias rau hauv pem hauv ntej ko taw kom sawv ntsug nrog qhov hnyav nruab nrab ntawm ob txhais taw. Nyem glutes rau saum.

D. Coj ib kauj ruam loj rau pem hauv ntej nrog sab laug ko taw ua tus rep ntawm sab nraud.

Sim ua 5 teeb ntawm 10 reps (5 ib sab).

Ntsuam xyuas rau