1. Cov Cwj Pwm ntawm lub cev qis
- Barbell Back Squat:Qhov kos npe txav ntawm lub squat khib. Cov kab kev ruaj ntseg kho tau muab kev tiv thaiv, ua rau nws tsim nyog rau kev kawm nrog ib qho khoob khoob thiab nce mus rau qhov hnyav hnyav. Lub hom phiaj zoo rau quadriceps, glutes, thiab core stabilizers.
- Lunge / Split Squat:Siv lub thav duab ruaj khov rau ib leeg - kev cob qhia ceg hnyav los kho cov leeg tsis sib xws ntawm ob txhais ceg thiab txhim kho glute thiab ceg zog.
- Deadlift:Siv lub khib nyiab siab - txoj hauj lwm hooks los tso lub barbell, txo qis rov qab strain los ntawm dabtsi yog khoov los khaws qhov hnyav. Tsom ntsoov rau ntawm glutes, hamstrings, thiab sab nraub qaum.
- Bulgarian Split Squat:Muab ib ko taw rau ntawm lub khib nyiab kab rov tav rau ib qho sib sib zog nqus - ceg squat, txhim kho unilateral ceg zog thiab sib npaug.
2. Lub Cev Lub Cev & Chest Exercises
- Barbell Bench Xovxwm:Muab cov khib nyiab nrog lub rooj ntev zaum kom tiaj tus, incline, los yog poob presses. Kev nyab xeeb nqa hnyav hnyav rau lub hauv siab, anterior deltoids, thiab triceps.
- Nyiaj siv ua haujlwm:Tshem tawm lub barbell ntawm lub khib thiab ua qhov sawv ntsug lossis zaum nias kom ntxiv dag zog rau lub xub pwg nyom, rotator cuff, thiab cov tub ntxhais ruaj khov.
- Pull-Ups / Lat Pulldowns:Yog tias nruab nrog rub- nce bar thiab lat pulldown txuas, cob qhia cov lats thiab biceps kom tsim rov qab dav thiab tuab.
- Dumbbell Flyes / Cable Crossovers:Siv lub caj npab ya los yog cable txuas rau kev cob qhia hauv siab cais, txhim kho lub ntsiab lus ntawm lub hauv siab sab hauv kab thiab contraction.
3. Core & Puv -Lub Cev Muaj Zog Ua Si
- Overhead Press (Push Press):Pib lub barbell ntawm lub khib thiab nias nws saum taub hau nyob rau hauv ib qho chaw sawv, koom nrog tag nrho cov tub ntxhais, lub xub pwg nyom, thiab caj npab kom txhim kho tag nrho - lub cev muaj zog kev koom ua ke.
- Khoov-Over Barbell Kab:Khoov, tuav lub barbell, thiab rub nws upward raws koj ob txhais ceg, tsom rau sab qaum (lats, rhomboids, trapezius).
- Farmer's Nqa:Nqa hnyav barbells los ntawm ob sab ntawm lub khib thiab taug kev ncaj, ntxiv dag zog rau lub hauv paus ruaj khov thiab tag nrho - lub cev endurance.
- Core Support Training:Siv cov khib nyiab kab rov tav rau cov phiaj xwm, cov phiaj xwm sab, lossis dai ceg tsa thiab crunches los txhawb cov tub ntxhais tiv thaiv - kev sib hloov lub zog.
4. Accessory-Kev ua kom zoo dua qub (Yuav tsum muaj cov ntawv txuas ntxiv)
- Cable tshuab txav:Nrog siab thiab qis pulleys, ua cable tricep pushdowns, kab kab, thiab cable crossovers rau cov leeg leeg ua haujlwm.
- Dips:Siv cov khoom sib dhos uas tshem tau los ntawm lub hauv siab, triceps, thiab lub xub pwg ruaj khov.
- Hip Thrusts:So koj sab nraub qaum ntawm lub khib lub kab rov tav bar rau qhov hnyav hip thrusts kom txhawb nqa glutes.
