Peb nquag tsim kev coj ua ntawm lub neej noj qab nyob zoo thiab nquag nquag ntawm Sports.ru. Yuav kom loj hlob zoo dua thiab sai dua, peb qhib cov haujlwm seem:
- Cov ntawv sau ntawm cov lus ntawm kev ua neej zoo thiab kev ua kis las rau kev txaus siab
- muab cov editor rau cov lus hais txog kev ua neej zoo
Tus sau ua dab tsi:
- tshawb xyuas qhov tseeb thiab tshawb nrhiav;
- tham nrog kws kho mob, kws qhia thiab bloggers - thiab tshawb xyuas cov ntaub ntawv uas lawv hais;
- piav qhia txog qhov nyuaj yooj yim.
Cov xwm txheej thiab cov haujlwm ntawm kev ua haujlwm tau sib tham txog tus kheej. Koj yuav tsum ua kom tiav thawj ntu thiab ntu thib ob ntawm cov haujlwm.
Qhov kho ntawv yog dab tsi:
- tawm los nrog cov ntsiab lus;
- faib tawm qee cov ncauj lus ntawm cov sau, thiab sau qee yam ntawm nws tus kheej;
- kho kom raug, saib xyuas qhov sau kom raug, tus qauv, kev ua raws li cov ntawv sau nrog cov neeg mloog kom nws npaj siab, qhov tseeb thiab qhov muaj ntawm cov ntaub ntawv;
- nrhiav cov kws sau ntawv tshiab, tshawb xyuas lawv cov peev txheej, xaj cov khoom;
- ua haujlwm nrog lwm tus neeg ua haujlwm - piv txwv li, xaj tsim qauv los ntawm tus kws thaij duab thaij duab;
- tsom kwm saib cov ntawv tshaj tawm thiab lawv tsim qauv.
Cov ntsiab lus tau muab tham ib leeg zuj zus. Koj yuav tsum ua tiav txhua feem ntawm kev ua haujlwm.
Kuaj
1. Cov kho ntawv muab lub luag haujlwm: los sau ib tsab xov xwm hais txog cov txiaj ntsig ntawm lub zog ua kom lub cev nrog dumbbells thiab lub cev hnyav. Ua tawm cov ntsiab lus ntawm tsab xov xwm, qhia txog cov neeg tuaj saib lub hom phiaj dab tsi. Sau 2 pawg lus hauv ib qho ntawm cov ncauj lus nram no:
- yuav ua li cas nkag siab tias hom kev qhia no haum rau tus neeg;
- yuav ua li cas xaiv daim ntaub pua taw rooj thiab lwm yam khoom siv rau cov chav kawm;
- dab tsi yog qhov kev qoj ib ce ua ntej ib tug xav tau tus tswv thiab vim li cas;
- dab tsi yog cov raug yuam kev beginners ua.
2. Koj tab tom sau kab lus nrog cov kws qhia tswv yim rau cov menyuam ntxhais uas xav ua lub cev qoj ib ce tom tsev. Nws xa cov ntawv sau ntawm lub tswv yim. Koj yuav kho nws li cas? Tso cov lus piav qhia yog tias koj pom zoo.
"Lub plank yog qhov kev tawm dag zog nyuaj heev, tab sis rau qee qhov vim li cas nws nrov heev ntawm cov pib tshiab. Yog tias koj tsis muaj cov tsoos txaus hauv transverse mob leeg, ces hauv qhov kev tawm dag zog no peb yuav pom ib hom tsev ntawm kev tawm tsam lub plab. Thiab yog tias koj muaj cov leeg tsis muaj zog ntev, qhov ua tiav ntawm qhov xovxwm yuav nyuaj. Sab nraub qaum plab leeg ua haujlwm rau txoj kev thauj mus los, thiab lub pob hla tuaj yeem ua haujlwm tsis tuaj yeem ua haujlwm. Yog tias koj tseem xav ua qhov bar, xaiv lwm yam kev tawm dag zog los ntawm cov kev xaiv uas peb tau xaiv:
- Plank rau ntawm caj npab ncaj, - Sab bar
- Nkhaus plank
- Hla bar ntawm lub rooj zaum, - Push-ups los ntawm lub hauv caug, Lub plas yuav pab koj kom tshem tawm lub plab, rog ntawm ob sab, thiab dav dav yuav pab rau kev rov qab los. Ib qho ntxiv, koj yuav tsum noj kom yog, noj cov carbohydrates thiab cov protein, siv cov vitamins B, C, D thiab E."
3. Piav qhia koj cov kev ua hauv cov xwm txheej hauv qab no. Qhia rau peb kom meej tias lub hom phiaj yuav yog dab tsi, cov thaub qab ib, vim li cas.
- Koj yuav tsum los tawm txog kaum lub ncauj lus sib txawv rau cov lus hais txog cov txiaj ntsig ntawm yoga;
- Koj yuav tsum nrhiav tus kws tshaj lij uas yuav qhia koj tias yam khoom noj twg yog qhov zoo rau koj kev noj qab haus huv;
- Tam sim no yog 10 teev tsaus ntuj, tag kis sawv ntxov ib tsab xov xwm tshiab yuav tsum tshaj tawm, tab sis tag nrho koj cov neeg sau ntawv tsis khoom, thiab tus uas yuav tsum tau ua tsab xov xwm rau tag kis tsis teb cov lus. Nws sau ib tsab ntawv hais txog kev cob qhia tswj hwm kev tswj hwm kom raug - thiab koj tsis to taub dab tsi txog cov ncauj lus no.
Xa ib tsab ntawv rau [email protected] nrog ib zaj dab neeg txog koj tus kheej (hauv daim ntawv pub dawb, tsis yog daim ntawv qhia tus neeg) thiab qhov txiaj ntsig ntawm txoj haujlwm kev sim hauv Google Docs. Hauv cov npe ntawm tsab ntawv, sau "Sau rau Sports.ru" lossis "Editor rau Sports.ru".