Xav kom tshem ntawm npauj folds ntawm koj lub plab thiab tsim ib cov xovxwm, ces them sai sai rau lub ce quav. Nws muab lub ntsaws rau tag nrho cov leeg mob hauv plab, tab sis sab nraud tsis tshaj nrhau. Vim nws qhov ua tau zoo, cov quav yuav hloov ob hom twists.
Qoj quav ntawm cov xovxwm
Kev qoj ib ce yog ib qho nyuaj heev thiab rau cov neeg pib tshiab nws yuav ntau dhau, vim nws yuav tsum tuav txoj hauj lwm, cia siab rau ntawm pob tw xwb vim muaj leeg nruj. Yog tias koj xav paub yuav ua li cas thiaj paub ua li cas ib ce quav, ces nws yog qhov tseem ceeb uas yuav tsum ua kom tiav qhov kev ua tiav ntawm kev ua tiav. Muab koj tus kheej tso rau hauv pem teb, ncab tawm ncaj ob txhais ceg thiab caj npab. Xyaum tib zaug tsa koj ob txhais ceg thiab sim kov koj ob txhais tes rau koj txhais ko taw. Ob txhais ceg yuav tsum nruj me ntsis ntawm lub hauv caug. Ib qho tseem ceeb - kev sib tw yuav tsum tshwm sim vim cov xovxwm. Los ntawm ob sab ces lub cev yuav zoo li ntawv Askiv "V". Tom qab kho qhov chaw, maj mam rov qab mus rau PI. Yog tias koj xav kom nce lub load, muab hnyav ntxiv, piv txwv li, ib tug dumbbell . Lwm qhov kev xaiv kom nce lub load, uas muaj peev xwm muaj hwj chim dhau cov kws tshaj lij - tsis txhob txo koj ob txhais caj npab thiab ob txhais ceg tom qab koj ua tus cwj pwm.
Qoj quav sawv
Qhov kev siv ntawm qhov kev ua no yog tswj kev ncab caj dab thiab sab nraud ntawm ob txhais ceg. Tsis tas li ntawd, muaj ib tug zoo ncab ntawm spin, uas yuav pab tau tshem ntawm qhov mob. Ua kom muaj quav, muab koj txhais ko taw ua ke kom cov pob txha sib kov. Nias lub plab mus rau hauv lub duav thiab qaij, me ntsis bending lub hauv caug. Hlab koj cov qij taws, thiab cov neeg tshaj lij ntxiv tau sim muab lawv cov ntiv tes rau hauv lawv cov luj taws. Mus txuas ntxiv khoov, sim mus txuas rau lub luj tshib mus rau cov pob txha calf. Nws yog ib qho tseem ceeb uas lub caj dab yog relaxed. Tuav txoj hauv kev kom txog thaum nws xis, tsis tuav koj cov pa .