Txawm hais tias koj yog tus tswv ua lag luam lossis muaj cov cuab yeej siv qib ua lag luam nyob hauv tsev, txav nws los ntawm ib qhov chaw mus rau lwm qhov qhia txog cov teeb meem kev thauj khoom tib yam. Qhov hnyav thiab qhov txawv ntawm ntau hom khoom siv txhais tau tias koj yuav tsum tau saib xyuas ntxiv thaum txav nws. Ua raws li cov txheej txheem raug thiab siv cov ntaub ntawv ntim khoom kom ntseeg tau tias muaj kev nyab xeeb los ntawm koj lub cev qoj mus rau nws lub tsev tshiab!
Cov kauj ruam
Txoj Kev 1 ntawm 3: Qhov hnyav, Mats, thiab Cov Khoom Me
Kauj Ruam 1. Ntxuav thiab tua kab mob txhua yam khoom ua ntej koj ntim lawv
Ntxuav txhua yam uas lub tshuab ntxhua khaub ncaws, xws li cov phuam da dej. Txau thiab so tag nrho cov cuab yeej tawm dag zog nrog tshuaj tua kab los tua kab mob thiab kab mob.
Qhov no ua kom ntseeg tau tias cov khoom yuav tsis hloov cov kab mob thiab cov kab mob mus rau ib leeg hauv kev hloov pauv thiab koj yuav tsis nqa cov khoom sib kis mus rau qhov chaw tshiab uas koj cov cuab yeej siv ua si mus
Kauj Ruam 2. Muab cov hlau hnyav tso rau hauv npuas qhwv lossis ntawv xov xwm los tiv thaiv lawv
Daim kab xev nyob ib ncig ntawm lub npuas qhwv lossis ntawv xov xwm nrog ntim kab xev los tuav nws hauv qhov chaw. Qhov no tiv thaiv cov khoom no los ntawm kev chipped lossis khawb thiab ua rau lawv tsis ua rau lwm yam khoom uas lawv tuaj yeem tsoo rau hauv kev hla.
- Tsis txhob txhawj xeeb txog qhwv cov roj hmab- lossis yas-txheej hnyav, vim tias lawv tsis muaj kev puas tsuaj xws li cov hlau hnyav.
- Koj kuj tseem tuaj yeem siv cov phuam da dej qub los yog pam vov los npog cov khoom loj xws li barbells. Xev cov phuam los yog pam vov ncig cov khoom kom lawv nyob hauv qhov chaw.
Kauj Ruam 3. Dov tej yam xws li yoga mats thiab phuam da dej kom txuag chaw
Muab txhua daim lev thiab phuam tawm tiaj thiab yob nws kom nruj. Ruaj ntseg lev mats nrog nqa cov hlua kom lawv tsis tuaj tom qab thaum ntim khoom thiab txav mus los.
- Rau lwm lub teeb, cov khoom muag zoo li dhia hlua thiab qoj ib ce, qoj lawv kom txuag chaw.
- Koj tuaj yeem siv cov hlua roj hmab loj los khaws cov khoom ua ke thiab ua kom zoo.
Kauj Ruam 4. Ntim cov khoom hnyav xws li mats thiab phuam da dej ua ke hauv cov thawv
Siv txhua lub thawv uas loj txaus los tuav cov khoom dov. Tshuav cov khoom zoo sib xws ua ke kom huv hauv cov thawv thiab ntim lawv nrog ntim kab xev thaum lawv puv lawm.
Txij li cov khoom no tsis hnyav heev, koj tsis tas yuav txhawj ntau txog qhov hnyav ntawm lub thawv
Kauj Ruam 5. Muab lub dumbbells, tes taw hnyav, thiab daim hlau hnyav rau hauv cov thawv me, hnyav
Siv cov thawv ntawv hnyav ua haujlwm hnyav nrog cov kab xev muaj zog, zoo li cov kab xev, lossis siv cov thawv xa khoom lossis cov thoob yas. Faib qhov hnyav sib npaug ntawm cov thawv, yog li kom tsis txhob muaj ib qho ntawm lawv.
- Cov tuam txhab lag luam txav chaw uas muab cov kev pabcuam txav chaw feem ntau tuaj yeem muab cov thawv rau koj thiab cov thawv uas muaj zog txaus rau cov cuab yeej hnyav.
- Ib txwm pib los ntawm ntim cov khoom me me no ua ntej kom muab koj tus kheej ntau chav ua haujlwm thaum nws los txog sijhawm los ntim cov khoom loj.
Txoj Kev 2 ntawm 3: Tshuab thiab Khoom Siv Loj
Kauj Ruam 1. Tshem txhua lub tshuab hluav taws xob los ntawm cov phab ntsa
Ua qhov no rau tag nrho koj cov tshuab hluav taws xob zoo li treadmills, ellipticals, thiab lwm lub tshuab cardio ua ntej koj npaj lawv npaj txav mus los. Qhov no pab tiv thaiv txhua qhov xwm txheej hluav taws xob lossis puas rau cov hlua hluav taws xob thaum koj tab tom ntim khoom.
Tsis txhob sib cais txhua yam khoom siv hluav taws xob thaum nws tseem txuas nrog lub zog
Kauj Ruam 2. Tshem cov tshuab thiab cov cuab yeej loj kom ntau li ntau tau
Tshem tawm cov khoom siv hluav taws xob thiab cov thav duab los ntawm lawv cov hauv paus. Disassemble txhua yam loj rau hauv cov khoom tswj tau tus kheej.
- Piv txwv li, nqa tes taw thiab cov khoom siv hluav taws xob tawm ntawm lub hauv paus ntawm lub tshuab treadmills. Sib cais ib qho hnyav hnyav thiab lub tshuab hnyav uas tsis txuas nrog ua ke.
- Tham nrog tus tswv phau ntawv qhia rau txhua yam khoom siv uas koj tsis paub meej tias yuav sib cais li cas.
Kauj Ruam 3. Rhais qhov chaw ruaj ntseg nrog cov kab xev ntim, zauv sib txuas, cov hlua khi, lossis hlua
Qhwv daim kab xev, zip txuas, hlua bungee, lossis hlua nruj nyob ib puag ncig yam xws li cov hlua thiab qhov hnyav uas txuas rau lub tshuab. Qhov no ua kom lawv tsis txav mus los thaum thauj mus los thiab pab tiv thaiv kev puas tsuaj thiab raug mob.
Piv txwv li, zip-khi cable hnyav nyob rau hauv qhov chaw yog li lawv tsis swb ib puag ncig thaum lub tshuab hnyav raug txav mus
Kauj Ruam 4. Qhwv cov khoom ntawm cov khoom uas tau muab sib dhos ua ke ua npuas qhwv
Npog cov seem zoo li lub hauv paus, cov khoom siv hluav taws xob, thiab cov racks hauv cov npuas. Daim kab xev nyob ib puag ncig nws nrog ntim kab xev kom ruaj ntseg.
Qhov no tiv thaiv khawb thiab puas tsuaj, ob qho tib si rau cov cuab yeej thiab ib puag ncig yam xws li phab ntsa thiab hauv pem teb
Kauj Ruam 5. Ruaj ntseg cov khoom loj hauv cov thawv ntoo, yog tias xav tau
Ua tib zoo nqa thiab tso ib feem ntawm cov tshuab sib txawv thiab cov khoom siv rau hauv cov duab plaub lossis cov thawv xa khoom. Tie cov khoom sab hauv lub thawv nrog cov hlua khawm kom tiv thaiv lawv kom tsis txhob txav mus los.
- Koj tuaj yeem xauj khoom thauj khoom los ntawm cov tuam txhab txav chaw. Lawv tuaj yeem pab khaws cov cuab yeej kim kim los ntawm kev puas tsuaj hauv kev hla.
- Xyuas kom koj paub ntau npaum li cas qhov hnyav txhua lub thawv thauj khoom tuaj yeem tswj tau thiab tsis txhob hla ib qho ntawm cov crates.
Txoj Kev 3 ntawm 3: Kev Thauj Mus Los
Kauj Ruam 1. Muaj tsawg kawg 2 tus neeg nqa thiab nqa lub thawv hnyav thiab khoom siv
Tau txais ntau tus neeg raws li qhov tsim nyog los nqa cov khoom loj xws li lub hauv paus ntawm lub treadmills thiab racks hnyav. Tsis txhob sim nqa lub thawv hnyav thiab khoom siv koj tus kheej lossis koj yuav raug mob.
- Piv txwv li, sawv ntawm 1 kawg ntawm lub hauv paus treadmill thiab kom lwm tus neeg sawv ntawm lwm qhov kawg. Squat thiab tsa koj lub hauv caug ib txhij.
- Ntiav ib lub tuam txhab kev tshaj lij uas muaj cov kev pabcuam txav chaw yog tias koj tsis muaj neeg txaus los pab koj nqa thiab nqa txhua yam yam nyab xeeb.
Kauj Ruam 2. Siv cov menyuam roj hmab hauv pem teb rau cov khoom uas hnyav heev rau nqa
Xaub cov menyuam roj hmab hauv qab yam khoom xws li xa khoom crates thiab cov khoom siv ua si loj uas hnyav heev thiab txawv txav kom nqa. Log cov cuab yeej tawm maj mam thiab ua tib zoo.
- Piv txwv li, siv lub hauv pliaj dolly los txav lub thawv thauj khoom loj uas muaj lub rooj zaum zaum.
- Nws tseem yog lub tswv yim zoo kom muaj 2 tus neeg nqa cov khoom siv ntawm lub dolly. Ib tus neeg yuav tsum tsom mus rau lub log, thaum lwm tus ua haujlwm zoo li tus neeg pom thiab pab txhawb qhov hnyav raws li xav tau.
Kauj Ruam 3. Thauj txhua yam kom zoo zoo mus rau hauv lub tsheb thauj khoom thiab ruaj ntseg nws
Nqa thiab log koj cov cuab yeej siv ua si kom nce chaw nce mus rau hauv lub tsheb thauj khoom. Ruaj ntseg cov khoom hauv tsheb nrog cov hlua yog tias lawv zoo li lawv tuaj yeem txav mus los thaum thauj.
Piv txwv li, pluaj siab racks lossis tshuab mus rau phab ntsa ntawm lub tsheb thauj khoom kom lawv tsis txhob hla
Kauj Ruam 4. Npog txhua yam uas tsis nyob hauv ib lub thawv lossis crate nrog cov ntaub qhwv ntxiv
Muab cov pam pauv txav mus los, cov txaj qub, lossis cov phuam da dej hla cov khoom siv uas ua tau txawv txawv los ntim rau hauv ib lub thawv lossis thawv. Qhov no muab kev tiv thaiv ntxiv los tiv thaiv kev puas tsuaj hauv kev hla.
- Piv txwv li, yog tias koj muaj barbells xoob, txhawb lawv nyob rau hauv ib ces kaum thiab pov ib daim pam loj hla saum toj kawg nkaus kom lawv tsis txhob cuam tshuam rau yam.
- Txawm hais tias txhua yam npuas qhwv, nws tsis ua mob ntxiv ntxiv padding los tiv thaiv kev hloov pauv thiab ua kom tsis txhob sib tsoo hauv ib lub tsheb.
Lub tswv yim
- Muaj ntau ntau lub tuam txhab kev tshaj lij uas tuaj yeem saib xyuas tag nrho cov txheej txheem ntawm kev txav koj cov cuab yeej siv ua lag luam rau koj.
- Yog tias koj xav txuag nyiaj, koj tuaj yeem ntim khoom rau koj tus kheej, tom qab ntawd muaj cov kws tshaj lij lis haujlwm nqa hnyav thiab thauj.
