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Nws puas yog noog? Puas yog ib ya dav hlau? Tsis yog, nws yog tus Superman Pushup.
Suav zaub mov txawv nrog cov duab
Thiab muaj nws lub cev nyhav me me uas ua rau pom zoo li Superman Pushup, uas tau txais koj luv luv ntawm kev tsav dav hlau-ib yam li tus txiv neej ntawm cov hlau! Dhau li ntawm kev lom zem ntau nyob rau hauv kev tawm, qhov no tshwj xeeb hloov ntawm kev thawb tawm kuj sawv cev rau ib qho nyuaj tshaj plaws los ua.
Koj puas paub dab tsi koj khwv tau koj tus kheej ib zaug koj tau ua haujlwm hauv Superman Pushup?
Zoo, qhov kev tawm dag zog plyometric no muaj cov kev ua tau dhau mus tsuas yog ua rau koj cov phooj ywg nyiam. Los ntawm kev kawm thiab ua nws qhov kev ntseeg, koj muab khoom plig rau koj lub cev loj thiab lub zog, qhov sib piv ntawm tus txiv neej ntawm Steel nws tus kheej.
Qhov kev tawm dag zog no xav tau cov leeg ntawm koj lub zog sab saud thiab sab hauv lub cev ua haujlwm hauv tandem nrog tus tub ntxhais, pib txoj kev 'tshem tawm', thiab vim li ntawd, feem ntau cuam tshuam koj lub zog tag nrho lub cev. Thaum koj tau ua tiav nws, koj yuav hnov muaj qee qhov kev tswjhwm koj cov leeg.
Npaj Li Cas
Muaj ob peb qhov kev thov ua ntej kom kawm tau qhov zoo tshaj plaws Superman Pushups. Thiab nws pib los ntawm tsim lub zog tiag tiag nruab nrab cov leeg nraub qaum uas yuav pab koj nce koj txhais caj npab.
Siv cov kab dumbbell tsim kom muaj lub zog uas koj xav tau thaum rub koj sab caj npab rov qab. Qhia koj cov glutes nrog 3 teeb ntawm 10 glute choj. Nws yuav pab koj tsa koj txhais ceg thaum ya davhlau. Ntawm no yog cov lus qhia ib kauj ruam-rau-qib dhau los ua kom tau tag nrho cov no.
Pib Ib Hlis- Nov yog koj lub lim tiam ntawm kev kawm sib koom tes npuaj teg. Nyob rau sab saum toj ntawm koj txoj kev thawb niaj zaus, tsuas yog thawb koj txhais tes hauv av thiab npuaj lawv ua ke. Tom qab ntawd nqis los.
Hnub 1: 5 teev 6
Hnub 2: 5 teeb ntawm 6
Hnub 3: 5 teeb ntawm 8
Hnub 4: Hnub plaub, tsuas yog pw ntawm koj lub plab, caj npab nthuav rau pem hauv ntej. Tsuas yog tsa koj txhais ceg thiab caj npab, ncab lawv kom ntau li ntau tau. Qhov ntawd yog ib qho rep thiab koj yuav tsum tau ua 5 teeb ntawm 10 reps.
Hnub 5: Rov qab npuaj teg dua. 5 teeb 10.
Hnub 6: 5 teev 7
Cov tshuaj hauv tsev rau ntxov ntxov greying ntawm cov plaub hau
Hnub 7: Sim ua 15 npuaj nias rau ib qho mus. Yog hais tias koj tsis tau ces rov ua lub lis piam ib.
OB LUB HLIS- Tam sim no peb hloov mus rau ntawm lub xub pwg-lub laub pushups uas koom nrog npuaj koj lub xub pwg nrog ob txhais tes thaum koj nyob saum qhov rep.
Hnub 8: 5 teev ntawm 4
Hnub 9: 5 teeb ntawm 4
Hnub 10: 5 teev 6
Hnub 11: 5 teev 6
zoo tshaj zaub mov youtube channels
Hnub 12: 5 teev ntawm 8
Hnub 13: 5 teev ntawm 8
Hnub 14: Ua tiav 10 lub xub pwg lub xub pwg nyom. Yog tias koj tseem tsis tau nyob, rov qab mus rau thaum pib ntawm lub lim tiam ob.
PIB 3- Peb yuav tsum kawm txhais tes-ya kev sib tw tam sim no. Koj tau txais kom ntev rau koj ob txhais caj npab mus tom ntej rau saum txhua tus rep ua ntej nqis los.
ntuj kho rau cov plaub hau poob
Hnub 15: 4 teev ntawm 3
Hnub 16: 4 teev ntawm 3
Hnub 17: 4 teeb ntawm 4
Hnub 18: Lub sijhawm no koj xav tau los tuav lub luag hauj lwm sab saum toj li 2 vib nas this txhua zaus. Ua 4 teeb ntawm 8 li reps.
Hnub 19: 4 teeb ntawm 6
Hnub 20: 4 teeb ntawm 6
Hnub 21: Ua cov teeb tsa ntawm 8 txhais tes-nyem kev thawb. Tsis tau? Rov ua dua lub lim tiam peb.
PIB LUB 4 HLIS- Raws li koj tau los ze zog, tam sim no nws yog lub sijhawm los qhia ntawm lub zog tawg. Ntawm txhua tus neeg sawv cev, koj yuav dhia tag nrho koj lub cev tawm hauv pem teb.
Hnub 22: 3 teeb ntawm 2
Hnub 23: 3 teev ntawm 3
Hnub 24: 3 teeb ntawm 4
Hnub 25: Tuav txoj hauj lwm li 2 vib nas this. 3 teeb ntawm 4
Hnub 26: 3 teeb ntawm 4
zoo tshaj plaws hairstyle rau oval ntsej muag ntxhais
Hnub 27: 3 teev ntawm 5
Hnub 28: Ua 6 tag nrho lub cev sib zog heev. Yog tias koj ua tsis tau, koj yuav tsum tau rov qab ua plaub lub limtiam regimen.
LIMTIAM UA 5- Tam sim no koj npaj tau los ua haujlwm ntawm Superman Pushups.
Li Cas Los Tsis Ua Cas
Muaj ob txoj hauv kev uas koj tuaj yeem pib koj Superman Pushup zaug.
- Qhov ib yog kev xaiv pib txheej txheem siab tshaj. Rau qhov no, koj yuav tsum tau ntog rau pem hauv ntej los ntawm sawv los rau hauv txoj hauj lwm thawb, ua kom koj lub hauv paus nruj thiab lub cev ncaj thaum koj cia koj txhais tes kov hauv av.
- Hloov lwm txoj kev, koj tuaj yeem tau txais nyob rau hauv koj txoj kev thawb-txoj hauj lwm, caj npab ncua thiab qhov tseem ceeb.
- Tam sim no, nqis los rau hauv qis chaw ntawm lub laub thawb nrog caj npab flexed, tub ntxhais tseem tseem ua kom nruj.
- Thawb koj lub cev upwards li powerfully tau siv ob txhais tes thiab taw, uas yuav tsum tau propel koj tus kheej hauv huab cua.
- Raws li koj txhais tes thiab txhais taw plam qhov av, txuas sab caj npab rau pem hauv ntej kom koj lub cev nyob hauv txoj kab ncaj ncaj.
- Tam sim no tsaws rov rau hauv tib txoj hauj lwm thawb.
- Cia koj lub zog rub koj kom txog qis txoj hauj lwm ntawm lub zog thawb. Tam sim ntawd, hloov mus rau hauv ib qho rep thib ob.
Yog muaj kev kub ntxhov dab tsi, cov lus nug lossis cov lus pom tias tsis ua tiav koj cov lus hauv qab no.
