Twine rau 30 hnub. Ncab rau beginners nyob rau hauv tsev

Muaj coob tus neeg xav ua lub tawg tsis pub dhau 30 hnub ntawm kev cob qhia, tab sis tsis yog txhua tus puv mus cuag cov yam tshwm sim. Nws tsis yog ib txwm xav kom nqa tawm cov boring ce uas tsis txawm muaj tag nrho cov tau txais los ntawm tus thawj lub sij hawm. Cov tsab xov xwm qhia txog yuav ua li cas ua lub tawg, rau beginners thiab ntau txog tej ncaws pob, ntau npaum li cas lub sij hawm nws yuav siv sij hawm thiab zoo li cas yuav tsum tau ua mus cuag ib tug zoo tshwm sim.

Tag nrho cov zaum tau muab tso rau pem hauv ntej tsuas yog ib lub tswv yim rau lub twine - nws yog ib tug pab tau ce rau tib neeg lub cev. Cov neeg uas muaj peev xwm ua lub tawg tsis pub dhau 30 hnub, feem ntau pom ib co kev hloov nyob rau hauv koj tus kheej lub cev. Cov lawv:

• kev txhim kho ntawm kev ntshav thiab kev zom;
• normalization ntawm plob tsis so tswj thiab lwm yam hauv nruab nrog cev.

Nyob rau hauv tas li ntawd, twine yuav pab tau sai sai nrog varicose leeg, uas muaj coob tus neeg raug kev txom nyem rau xyoo yuav tuaj, thiab muab cog qoob loo thiab energizing thiab zoo.

Qhov no gymnastic ce muaj raws li tus yau sportsmen thiab cov tub ntxhais hluas, thiab cov neeg laus, uas yog tag nrho ntawm lub zog thiab npaj txhij mus cob qhia. Nyob rau hauv cov ntaub ntawv uas, yog tias ua kom zoo thiab qoj ib ce tsis tu ncua, qhov yooj yuav tsim sai heev.

Qhov zoo tshaj plaws lub sij hawm rau ib ce muaj zog

Ua kev qoj ib ce, koj yuav ua li cas lub tawg tsis pub dhau 30 hnub, tab sis muaj zog coaches tau tseem tsis tau tuaj mus rau ib tug kev pom zoo thaum nws yog qhov zoo tshaj plaws los hais rau lawv tus kheej banner: thaum sawv ntxov los yog yav tsaus ntuj. Nyob rau hauv thaum sawv ntxov, raws li peb paub, tsuas yog rau cov nqaij ntshiv pib mus ua hauj lwm thiab yog nyob rau hauv ib tug ntau so hauv lub xeev. Zoo huv si thiab maj zog thaum ua ncab ce lav qhov kev kawm ntawm tau zoo heev. Nws yog ib nqi sau cia hais tias nws yog tus thaum sawv ntxov cov chav kawm tej zaum yuav qhia ib co yooj muaj neeg.

Yav tsaus ntuj uas kawm los ua yooj yim npaum li vim nws yuav xyuam xim kom tsis txhob ntev los ntawm kev txo lub sij hawm mus workout. Tom qab ib tug tag nrho hnub, thiab thiaj li rau cov nqaij ntshiv sov thiab tsim, yog li them tshwj xeeb mloog mus rau hauv lub sov-up yog tsis yuav tsum tau. Nyob rau hauv tas li ntawd, nyob rau hauv lub yav tsaus ntuj rau cov nqaij ntshiv yuav hnov mob rau ncab tsawg heev, yog li ntawd nws tau mus effortlessly ua hauj lwm tawm lub feem ntau problematic chaw. Qhov zoo tshaj plaws kev xaiv yuav mus nrog lub ce tam sim ntawd tom qab noj ib tug sov so da dej.

Cov pom kev nquag

Lub tawg tsis pub dhau 30 hnub tej zaum yuav raug rau tag nrho cov tseem ceeb cov kev cai, uas tej zaum yuav muaj xws li cov zaus ntawm cov zaug. Txhua tus neeg xaiv rau nws tus kheej pom lub sij hawm txoj kev kawm raws li lub hom phiaj. Yog hais tias lub hom phiaj tseem ceeb yog muab tso rau ib tug zoo stretch rau ib tug tsawg kawg nkaus lub sij hawm, nws yog tsim nyog los siv txhua txhua hnub rau 40-45 feeb. So ntawm kev kawm hnub tsis txwv tsis pub txij li thaum, conceding ib tug kev sib kho, cov nqaij yuav rov qab mus rau nws cov thawj txoj hauj lwm, thiab tag nrho cov achievements yuav tau rov qab mus, thiab xwb ces yuav pib dua "yuav tsum yeej xwb tshiab heights."

Nws yog tsis tsim nyog yuav ua li cas ntev ce muaj zog, raws li lub tseem ceeb tshaj plaws nyob rau hauv lawv - nws tsis tu ncua. Yog hais tias koj tsis muaj peev xwm ua kom tiav tag nrho cov ua yog kiag li ntawm ib lub sij hawm, nws yuav tsum yooj yim rau faib nws mus rau hauv ob peb qhov chaw thiab nqa lawv nyob rau hauv nws lub sij hawm spare. Ua tsaug rau cov ua hauj lwm ntawm xws li ib tug tswvyim, koj yuav txuag lub sij hawm thiab ua tau ib tug zoo zoo.

Ua ntej koj yuav pib mus zaum rau cov hlua, nws yog tsim nyog sau cia hais tias nyob rau hauv thawj qhov chaw yog ib qho tseem ceeb stretch rau beginners. Tom tsev, lub twine kuj ua ob beginners thiab ntau txog tej ncaws pob, tab sis yuav tsis tau mus cuag tau zoo tsis muaj ib tug zoo stretch. Cov neeg uas ib ce muaj zog muaj ib tug zoo stretch, li ntawd rau lawv cov ce yog tsis nyuab, tab sis cov tuaj tshiab yuav tau siv ib tug ntau ntawm kev rau siab thiab lub zog. Ncab yog ib tug zoo so, thaum lub sij hawm uas lub cev yog them nrog lub zog tom qab ib tug nyuaj hnub ua hauj lwm, yog li ntawm tsawg kawg yog 10 feeb rau nws yuav tsum tau muab mus rau nco ntsoov.

Hom ntawm twine thiab qhov tsim nyog cov khoom

Ua ntej lub tawg tsis pub dhau 30 hnub, koj yuav tsum kam nrog nws variants. Yog li, lub ntsiab hom twine:

1. Transverse (taw sib nrauj nyob rau hauv tes).
2. Longitudinal (ib tug ko taw mus rov qab, thiab lub thib ob rau pem hauv ntej).

Cov nram qab no nqaij yog ua tau hauj lwm thaum twg los tau tawg:

• plab hlaub;
• pob tw;
• Ntev ua;
• quadriceps;
• rectus femoris.

Qhov zoo ces, ua lub tawg los ntawm kos, tsis tas yuav mus yuav cais cov khoom los yog sau ntawv mus rau lub gym. Rau kev kawm yuav tsum tau:

• phab ntsa;
• pem teb;
• yoga lev.

Sov li nqaij

Ua ntej tej kev cob qhia rau hauj lwm tseem ceeb ntawm ib tug twine nqaij yuav tsum tau ib tug 15-feeb stretch. Rau beginners nyob rau hauv lub tsev twine khiav tawm, tab sis lub sij hawm kom sov li rau cov nqaij ntshiv tau them ib tug me ntsis ntau (txog 20-25 feeb). Vim hais tias ntawm no sov-up yeej tshaj txoj kev pheej hmoo ntawm kev raug mob los yog txo, thiab ua ce yuav muab ntau npaum li cas yooj yim.

Txawm muaj zoo heev stretch ua ntej zaum cia rau txoj hlua, nco ntsoov sov tuaj rau cov nqaij ntshiv. Pab nyob rau hauv cov nram no sov-up kev xaiv:

• khiav nyob rau hauv qhov chaw (10 feeb);
• Mahi taw (mus txog 15 nyob rau txhua ceg);
• seev cev (10-15 feeb);
• dhia hlua (5 feeb).

Thaum cov nqaij yog sov li zoo, koj muaj peev xwm pib ncab ce thiab yooj. Lawv tag nrho cov tsim tau ib zaug xwb complex, uas yuav zaum rau ntawm lub twine los ntawm cov av nyob rau hauv ib tug luv luv lub sij hawm.

"Crease"

Qhov no qoj ib ce yog lub feem ntau heev thiab cov tibneeg ntau ntau kev ncaws pob. Nws yuav cov nqaij ntshiv ntawm lub ncej puab.

Zaum rau hauv pem teb nrog ob txhais ceg ncaj thiab rov qab ca rau maj mam thiab maj mam ncab koj ob txhais tes mus rau hauv lub taw, xa me nyuam rov rau hauv lub cev ua raws li tsawg li sai tau. Nyob rau hauv no txoj hauj lwm, nyob twj ywm tsis muaj ntau tshaj li 15 vib nas this, thiab ces rov qab mus rau lub starting txoj hauj lwm. Rov qab ce yuav tsum muaj 3 lub sij hawm.

longitudinal polushpagat

Ce yog zoo tagnrho rau beginners. Nws ncav us txog rau cov nqaij ntshiv ntawm lub puab ncej puab thiab rov qab.

Zaum rau hauv pem teb nrog koj ob txhais ceg ntau li ntau tau koj xav tau kom yaj rau hauv tes, thiab ntawm ob txhais tes mus so rau hauv pem teb. Ob txhais tes yuav tsum yog nyob rau hauv txoj kab nrog rau lub xub pwg nyom. Ces koj yuav tau maj mam txo lub cev casing, noj hauv pem teb forearm. Nyob twj ywm nyob rau hauv lub teeb yuav siv sij hawm txog 15-20 seconds, thiab tag nrho cov repetitions yuav tsum muaj 2.

ob twist

Qhov no hom ntawm sib ntswg zoo li cov poj niam thiab cov txiv neej, vim hais tias lawv ua hauj lwm rau koj cov nqaij mob plab, ob txhais ceg thiab duav.

Zaum rau hauv pem teb nrog ib tug yawm lug tsiv sib nrug ob txhais ceg khoov ib lub hauv caug thiab rub koj lub ko taw mus rau lub puab ncej puab ntawm qhov opposite ko taw. Tes, yam txawv lub bent ceg yuav tsum tau muab tso rau hauv ib tug bent hauv caug thiab lwm cov tes - nyob rau hauv pob ntseg. Ua raws li khoov mus rau lub bent ceg thiab nyob twj ywm nyob rau hauv uas txoj hauj lwm rau 15 vib nas this. Koj yuav tsum tau ua 2 reps thiab ces hloov sab.

yuam

Thaum sim lub tawg tsis ua tej yam cia li taw. Thov tsum paub hais tias stretches los ntawm tus mob thiab jerks ua rau raug mob loj. Yog hais tias thaum lub sij hawm ce yim stabbing los yog txiav mob, lub ce yuav tsum tau nres thiab muab rau qhov chaw dej khov.

Contraindications rau kev kawm:

• nqaij raug mob;
• kub taub hau;
• o nyob rau hauv lub cev;
• ob leeg teeb meem;
• exacerbation ntawm tus kab mob.

Sim ua no gymnastic ce, koj yuav tsum mus faib nws tus kheej yuag tusyees rau ob txhais taw. Lub hauv caug bent thiab rov qab yog txwv tsis pub, thiab thaum twg lub ntsiab yam khoom tsis yog ib tug loj tus naj npawb ntawm repetitions, thiab tau raws li tau.