Thaum lub deadlift nws tus kheej tau ua tiav lawm nws zoo heev rau kev txhim kho lub nraub qaum thiab lub zog tseem ceeb, uas yog lub hom phiaj ntawm kev kho rov qab qis dua.
Vim li cas kuv thiaj li hnov dhau hauv kuv nraub qaum?
Mob nraub qaum thaum lub cev tuag yog qhov muaj ntau, tab sis nws tsis zoo li qub, tus kws qhia Tony Gentilcore, tus tswv ntawm CORE hauv Boston, Tebchaws Asmeskas. Qhov tseeb, feem ntau nws yog ib qho qhia tias koj ua ib yam dab tsi tsis ncaj ncees lawm nrog koj nqa. " Nws zoo rau koj xav tias nkees me ntsis lossis nkees nyob hauv koj lub nraub qaum hnub tom qab kev tshem tawm," Gentilcore hais.
Puas yog koj lub nraub qaum puas yuav mob tom qab kev tuag?
Kev mob hnyav lossis mob hauv koj qis rov qab cov leeg yuav tshwm sim los ntawm kev cob qhia hip pob khawm qauv (xav tias deadlifts, kettlebell swings, Romanian Deadlifts, thiab lwm yam). Qhov no tuaj yeem zoo li cov lus teb ib txwm muaj rau kev tawm dag zog, vim tias cov leeg tau teb rau qhov hnyav dhau thiab hloov kho kom loj hlob ntxiv.
Yuav ua li cas kho qhov mob qis rov qab los ntawm kev tuag?
Thaum muaj kev ntsuas peb tuaj yeem siv los daws qhov mob cuam tshuam nrog lub cev tuag, xws li siv dej khov rau 15-20 feeb txhua ob peb teev rau thawj peb hnub, ua raws li. 15-20 feeb ntawm ib lub pob kub ntub pib rau hnub plaub, qhov no yuav ua tsis muaj dab tsi yog tias koj tsis siv sij hawm tawm ntawm lub cev.
Deadlifts hloov koj lub cev?
Deadlifts tsis yog hloov qhov ua tau zoo ntawm koj qhov kev tawm dag zog; lawv tuaj yeem pab hloov koj lub cevcomposition as well. Qhov hnyav nqa tau muaj pov thawj cuam tshuam rau lub cev zoo los ntawm kev loj hlob ntawm cov leeg thiab ua rau koj zoo li toned.
