5 lub voj voog ntawm ntuj txiag teb tsaus: ntau dhia thiab thauj khoom zoo ntawm lub xub pwg nyom

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

Kev cob qhia hauv tsev ib ntus los ntawm Iya Zorina yuav hloov ob qho tib si jogging thiab gym.

Yuav ua li cas ua ib qho kev tawm dag zog

Tig lub timer thiab ua thawj qhov kev tawm dag zog ntawm lub complex rau 40 vib nas this. Tom qab ntawd so rau 20 vib nas this thiab txav mus rau lub zog tom ntej ntawm daim ntawv. Thaum koj tau ua txhua yam, pib dua. Nyob rau hauv tag nrho, koj yuav tsum ua tsib lub voj voog.

Lub complex muaj cov nram qab no ce:

1. Dhia snowboarder.
2. Slow push-ups.
3. Rov qab thiab sab lunges nrog dhia.
4. Plank taug kev.
5. "Cobra".

Hauv qab no peb yuav rhuav tshem cov txheej txheem thiab qhia koj yuav ua li cas kom yooj yim koj workout. Tab sis ua ntej pib zaj lus qhia, koj yuav tsum tau sov so. Siv cov yees duab sov so hauv qab no.

Yuav ua li cas kom sov ua ntej chav kawm

Yog tias koj tab tom ua peb lub sijhawm ua haujlwm tom qab khiav lossis lwm yam cardio, koj tuaj yeem hla cov kauj ruam no. Yog tias qhov no yog koj qhov kev tawm dag zog nkaus xwb, ua ib qho kev sib koom ua ke sov so thiab peb dynamic stretches ua ntej.

Qhib video thiab ua nrog kuv.

Yuav ua li cas ua cov ce

Snowboarder dhia

Tom qab txhua qhov dhia, khoov rau pem hauv ntej nrog koj nraub qaum ncaj thiab kov hauv pem teb nrog ib txhais tes. Sim tsis txhob nqa koj lub pob taws tawm hauv pem teb thaum squatting. Tom qab thib peb dhia, es tsis txhob kov hauv pem teb, sawv hauv qhov chaw dag. Nco ntsoov tias lub nraub qaum tsis poob qis - lim lub abs thiab pob tw.

Slow push-ups

Txo koj tus kheej qeeb qeeb - rau 3-4 vib nas this, nruj koj abs thiab pob tw kom koj nraub qaum ncaj. Mus rau pem hauv ntej ntawm ib txwm ceev. Yog tias koj tsis paub yuav ua li cas ua classic push-ups tsis tau, ua qhov kev tawm dag zog ntawm koj lub hauv caug.

Rov qab thiab sab lunges nrog dhia tawm

Thaum lub lunge, sim zaum rau qhov sib npaug ntawm lub duav nrog hauv pem teb. Quav koj txhais tes rau pem hauv ntej ntawm koj. Yog tias qhov dhia ua pa luv heev - yog li koj tsis tuaj yeem txuas ntxiv - tshem tawm nws thiab tsuas yog lunges.

Plank taug kev

Siv 3-4 kauj ruam me me rov qab los. Nyem koj abs thiab glutes kom koj nraub qaum ncaj yam tsis muaj sagging qis rov qab. Yog tias koj tuav tsis tau koj nraub qaum, ua ib lub forearm plank yam tsis tau taug kev.

Cobra

Nqa koj lub hauv siab tawm hauv pem teb thiab tsis txhob txo qis kom txog thaum kawg ntawm kev tawm dag zog, ncab koj txhais tes rov qab. Ua qhov "txiav" txav nrog koj ob txhais ceg, txav mus rau hauv ib qho me me amplitude.

Txhawm rau kom tsis txhob cuam tshuam los ntawm lub moos, tig rau tabata timer lossis ua raws li cov yeeb yaj kiab nrog kuv. Peb kaw ib daim vis dis aus ntawm ib lub voj voog. Thaum nws dhau lawm, cia li rov qab mus rau qhov pib thiab ua qhov thib ob puag ncig.