Olympic kub tus yeej Jason Kenny tau tsim ib lub sijhawm los pab tsim qee lub zog tsim nyog los ua tus yeej sprinter
Thaum qee tus neeg caij tsheb kauj vab muaj cov khoom kim heev ntawm kev ua haujlwm feem ntau ntawm lawv cov kev cob qhia ntawm lub tsheb kauj vab, kom tau txais tyrannosaur-loj ob txhais ceg ntawm tus khiav sprinter koj yuav tsum tau ntaus qhov hnyav.
Ua ntej ntawm kev txhim kho mus rau ncua sijhawm Tokyo 2020 kev sib tw uas thaum kawg yuav pom nws tau txais xya Olympic kub hauv cov txiv neej keirin lub asthiv dhau los, ntau tus neeg ncaws pob Olympic Jason Kenny tau khiav peb los ntawm kev tawm dag zog nws tau tsim los nplawm nws tus kheej mus rau hauv cov duab.
Kev sib tw tseem tseem ua tiav los ntawm tsawg dua Olympic tus qauv gym-goers, tsis hais koj hom kev caij nws yuav pab tsim lub zog thiab tawg.
Pom tseeb tias koj yuav xav kho qhov hnyav uas cuam tshuam rau koj tus kheej lub peev xwm, pib me me thiab ua haujlwm koj txoj hauv kev, thiab tau txais lus qhia qhov xav tau. Kab lus no yog ib qho qhia xwb thiab yuav tsum tau siv xws li.
Qhov kev tawm dag zog no tau teem sijhawm rau kev tshaj tawm ntawm Wiggle lub khw hauv online uas khaws cov khoom lag luam gymwear. Koj tuaj yeem pom ntau ntxiv ntawm: wiggle.com/gym-and-fitness
Jason sov nrog ntau qhov ncab nrog rau tus cobra pose hom ncab mus rau sab nraub qaum thiab qaum, nrog rau sab nraub qaum kom txuas ntxiv qhib tib qhov chaw.
Tuag ntawm nws nraub qaum, Kenny ua ntau ceg tsa thiab twists. Nws ua raws li qhov no nrog cov phiaj xwm sab kom tau nws cov leeg tseem ceeb npaj ua haujlwm.
Power cleans, 4x3 reps ncig 110kg
Lub voj voog pib nrog lub zog ua kom huv. Ib qho nyuaj txav, nws yog ib qho kev tawm dag zog tag nrho lub cev uas ua haujlwm rau lub hauv paus, quads, hamstrings, calves, thiab glutes.
Daim ntawv thiab kev nyab xeeb tseem ceeb heev. Kenny siv qhov hnyav hnyav.
Ib ceg nias, 3x6 reps ncig 200kg
Txawm li cas los xij, Kenny piav qhia, ua haujlwm ib ceg neeg feem coob tuaj yeem nqa ntau dua li ib nrab ntawm qhov lawv tuaj yeem ua tau nrog ob leeg.
Siv txhua ceg ntawm tus kheej tsis yog ua rau koj muaj kev tawm dag zog zoo dua, nws tseem tuaj yeem pab tau rau kev kho qhov tsis txaus ntseeg ntawm lub zog ntawm ob.
Squats, 4x5 reps ncig 160kg
Squats ua ib ce zoo rau cov neeg caij tsheb kauj vab. Txhim kho cov leeg ntawm tus ncej puab, lub duav thiab pob tw, lawv tuaj yeem ua tiav yam tsis muaj kev txhawb nqa rau cov khoom siv gym.
Yuav ua kom qhov nyuaj dua Kenny tuav qhov hnyav ntxiv, yuam nws ob txhais ceg ua haujlwm hnyav dua.
Trap bar deadlift, 4x3 reps ncig 200kg
Qhov khib nrhiav lub cuab yeej pab cov neeg siv kom tuag nrog kev ntxhov siab tsawg dua ntawm tus txha nraub qaum. Tso cai rau koj nkag mus rau hauv nws ntau dua li tom qab raws li koj xav tau ib qho bar nws yog ob qho tib si nyab xeeb thiab siv tau zoo dua.
Power cleans, 4x3 reps ncig 110kg
Lwm lub zog ntxuav. Zoo tib yam hauv qhov hnyav thiab reps rau lub teeb uas pib lub voj voog.
Squats, 4x8 reps ncig 140kg txwv rov qab
Kenny tawm ntawm nws txoj haujlwm niaj hnub nrog lwm txheej squats. Lub sijhawm no qhov hnyav tau txo, txawm hais tias qhov rov qab los ntawm txhua lub teeb kuj raug txo kom muaj kev cuam tshuam ntawm cardio ntawm kev xyaum thiab muab qhov nyuaj kawg rau kev ua haujlwm.
