Kev Ua Haujlwm ntawm Hnub: 2 Supersets thiab Kev Sib Tw rau Kev Sib Tw Hnyav Hnyav

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Progressive ce haum rau ob qho tib si beginners thiab advanced ncaws pob.

Qhov kev tawm dag zog no zoo kawg nkaus tso rau pem hauv ntej thiab nraub qaum ntawm tus ncej puab, glutes thiab cov leeg nqaij qis. Koj tuaj yeem siv nws los siv hauv tsev ntawm koj lub cev qis thiab ua nws txhua lub lim tiam ntawm ceg hnub.

Lub complex muaj peb ntu:

• Pistol squats thiab pelvic nce - 3 supersets ntawm 6-12 reps ib ceg, 60 vib nas this so.
• Bulgarian Split Squats thiab One-Legged Toe Raises - 3 supersets ntawm 12-20 reps ib ceg, 30 vib nas this so.
• Dhia squats - ntau npaum li koj tuaj yeem ua tiav hauv 3 feeb.

Nyob rau hauv ib lub superset, koj ua ob lub zog ua ke tsis muaj so, tom qab ntawd ua pa rau 30-60 vib nas this thiab rov ua qhov txuas los ntawm qhov pib.

Hauv kev sib tw zaum kawg, koj teem sijhawm rau 3 feeb thiab dhia squats nrog so me ntsis raws li koj tuaj yeem ua tau. Lub hom phiaj yog ua kom ntau li ntau tau.

Pistol squats thiab ib-legged pelvic nce

Thawj qhov kev txav tau zoo kawg nkaus tso rau pem hauv ntej ntawm tus ncej puab, cob qhia qhov kev nkag siab ntawm kev sib npaug thiab kev txav mus los ntawm cov pob qij txha, qhov kev tawm dag zog thib ob ua rau sab nraub qaum thiab pob tw.

Cov neeg pib tuaj yeem ua "pistols" khawm ntawm lub rooj zaum lossis tuav rau ntawm phab ntsa.

Txhawm rau kom yooj yim nqa lub plab ntawm ib ceg, ua rau hauv pem teb. Qhov ntxiv los ntawm lub plab mog lub pob taws, qhov nyuaj dua nws yog ua.

Bulgarian Split Squat thiab ib ceg Calf Raises

Thawj qhov txav mus rau pem hauv ntej ntawm tus ncej puab, qhov thib ob - cov leeg nqaij.

Yog hais tias ib tug sib cais squat nrog ib tug ceg ntawm ib tug elevation txoj hauj lwm yog heev nyuaj rau koj, hloov nws nrog lunges ntawm qhov chaw, yog hais tias nws yog ib qho yooj yim heev - nqa luj. Piv txwv li, muab lub hnab ev ntawv rau ntawm koj nraub qaum thiab muab cov fwj dej tso rau hauv nws.

Kev nce ntiv taw kuj tuaj yeem ua rau nyuaj dua los ntawm kev ntxiv qhov hnyav ntxiv. Xwb, koj tuaj yeem ua kom koj qhov ntau ntawm kev txav los ntawm kev tso ib phau ntawv hauv qab koj cov ntiv taw.

Dhia squats

Yog tias qhov kev txav no nyuaj dhau rau koj, ua qhov kev sib tw nrog huab cua squats lossis dhia, tab sis tsis siab. Thiab saib cov duab: nias koj lub luj taws mus rau hauv pem teb ntawm qhov kev tawm dag zog, ua kom koj lub nraub qaum ncaj thiab tig koj lub hauv caug me ntsis mus rau sab.

Tsis txhob tawm mus los ntawm qhov pib, hammering koj ob txhais ceg hauv thawj 30 vib nas this. Yog li koj yuav tsis tuaj yeem ua haujlwm yam tsis muaj kev so rau tag nrho 3 feeb, yog li nws yog qhov zoo dua los tawm ntawm koj lub zog thiab xyaum ntsuas thiab ua kom zoo, so rau 15-20 vib nas this ntawm kev teeb tsa.

Sim ntxiv reps txhua qhov kev tawm dag zog. Piv txwv li, yog tias koj tswj tau ua 30 dhia squats hnub no, tsom rau 31 reps lwm zaus.