Tsheb ciav hlau zoo li tus kws tsim lub cev: Yog tias koj tab tom nrhiav kom ua kom cov leeg loj, lub hom phiaj8-12 reps ib txheej (qhov nruab nrab) thiab xaiv ntau qhov sib koom ua ke xws li lub rooj zaum xovxwm, squat, overhead press, bent-over kab, thiab deadlift, uas nrhiav tau tag nrho cov leeg nqaij ntau tshaj ib leeg-joint txav, yog li tso cai rau koj nqa hnyav hnyav.
Puas 6 reps zoo rau pawg?
Ib qho ntawm cov lus nug uas tib neeg muaj thaum lawv yuav ntxiv qhov hnyav rau lawv cov haujlwm niaj hnub yog "Kuv yuav tsum ua pes tsawg zaus?" Kev lig kev cai, cov lus pom zoo rau cov neeg pib tshiab yog: 1-5 reps ntawm qhov hnyav hnyav rau kev ua kom muaj zog, 6-12 reps ntawm qhov hnyav nruab nrab rau kev tsim cov leeg, thiab.
Kuv yuav tsum ua pes tsawg zaus thiab teev ua kom cov leeg?
Yuav ua kom cov leeg, nws qhia peb mus rau tsib teev thiab rau rau 12 reps, tsuas yog ib mus rau ob feeb ntawm so. Yog tias koj tab tom nrhiav kev txhim kho kev ua siab ntev, nws hais tias yuav tsum ua ob mus rau plaub teev nrog 12-20 reps, thiab 30-60 vib nas this ntawm so nyob nruab nrab.
Puas 15 reps zoo rau pawg?
Thaum tsib teev ntawm 15 reps yog qhov zoo repsrau ntau lub caij lifters, Howell qhia tias cov neeg pib xaiv rau tsib pawg ntawm 10 reps. Pib nrog qhov hnyav koj tuaj yeem ua tau yooj yim (kwv yees li 50 feem pua ntawm koj qhov max).
Kuv yuav tsum ua li cas thiaj ua tau ntau yam?
Feem ntau, ntau yam ntawm 1 txog 3 qhov kev tawm dag zogtuaj yeem muab txiaj ntsig raws li koj lub hom phiaj, thiab txawm tias tsuas yog ib qhokev tawm dag zog ib pab pawg leeg tuaj yeem muab tau rau koj. Txhawm rau kom muaj zog, nws yog qhov zoo tshaj rau lo nrog ob peb lub hauv paus kev tawm dag zog thiab mloog zoo rau koj cov lus rov thiab teeb tsa rau ntawd.
