7 kev ua haujlwm nyuaj nrog thiab tsis muaj cov cuab yeej yooj yim tshaj plaws

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

Koj tsis tas yuav mus rau lub gym txias kom muaj kev tawm dag zog hnyav. Cov kev ua haujlwm hnyav no tuaj yeem ua nrog tsawg lossis tsis muaj khoom siv.

Ua ntej txhua qhov kev tawm dag zog, ua kom sov so thiab ua kom lub cev muaj zog kom sov thiab qhib koj cov leeg. Tom qab kev cob qhia, tsis txhob hnov qab txog ncab, ib yam nkaus, them nyiaj tshwj xeeb rau cov leeg uas tau ua haujlwm.

1. Kev cob qhia nrog koj tus kheej qhov hnyav

Qhov kev tawm dag zog no zoo meej rau cov neeg uas tsis muaj kev nkag mus rau qhov hnyav tag nrho. Nws pab ua kom cov leeg ntawm caj npab thiab lub hauv siab, lub duav thiab lub pob tw, txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhaws).

Qhov zoo li lub teeb pom kev zoo no dhau los ua qhov kev sib tw tiag tiag yog tias koj ua nws ntau zaus thiab tsis so ntawm cov teeb tsa.

• Sprint 200 meters.
• 10 push-ups.

10 dhia squats

10 nce toj ce

Ua qhov nyuaj ntau npaum li koj tuaj yeem ua tau hauv 15 feeb, sim tsis txhob so ntawm kev tawm dag zog.

2. Kev tawm dag zog los ua kom cov leeg nqaij loj

Qhov no yog ib qho nyuaj uas thauj cov triceps thiab lub hauv siab, ncej puab thiab cov leeg nqaij, ua kom muaj zog thiab tsuas yog tso koj sab hauv lub pas dej hws. Sib nrug los ntawm kev thawb-ups, tsuas muaj ob qho kev tawm dag zog hauv qhov kev tawm dag zog no.

Burpee

Dhia squats

complex qauv

1. 50 pib.
2. 50 dhia squats.
3. 40 push-ups.
4. 40 dhia squats.
5. 30 pib.
6. 30 dhia squats.
7. 20 push-ups.
8. 20 dhia squats.
9. 10 pib.
10. 10 dhia squats.

Nws zoo yog tias koj tsis tuaj yeem ua 40 push-ups lossis dhia ua ke. Tsuas yog ua cov leeg mus rau qhov tsis ua haujlwm, ces so me ntsis thiab txuas ntxiv mus. Qhov tseem ceeb tshaj plaws yog tsis ncua sij hawm so, lub complex yuav tsum khaus heev.

3. Kev cob qhia nrog lunges thiab rub-ups

Yog tias koj muaj kab rov tav bar, sim ua qhov kev ua haujlwm no. Nws muab cov kev tawm dag zog rau lub cev sab sauv thiab sab qis: rub-ups rub cov leeg ntawm caj npab thiab nraub qaum, thiab lunges hauv kev txav - lub duav thiab pob tw.

Pull-ups tuaj yeem ua tau nrog txhua qhov tuav, nruj lossis viav vias. Yog tias koj tsis paub yuav ua li cas rub tawm, koj tuaj yeem siv cov hlua elastic lossis ua eccentric rub-ups.

Taug kev 15 meters nrog lunges, ces rub-ups. Pib nrog 10 rub-ups thiab hauv txhua qhov txuas ntxiv txo lawv cov lej: lunges 15 meters → 10 rub-ups → lunges 15 meters → 9 rub-ups → lunges 15 meters → 8 rub-ups thiab lwm yam rau ib qho.

Yog tias koj xav kom thauj koj ob txhais ceg zoo dua thiab muaj kev nkag mus rau qhov hnyav dawb, koj tuaj yeem lunges nrog lub teeb dumbbells lossis lub phaj barbell tsa saum koj lub taub hau.

4. Kev cob qhia nrog dumbbells

Txhua qhov kev tawm dag zog tso ntau pawg leeg ib zaug, yog li qhov kev tawm dag zog no pab ua kom tag nrho lub cev zoo thiab tsis siv sijhawm ntau.

Rov qab lunges, 10 zaug ntawm txhua ceg

Squats nrog dumbbell nias, 10-12 reps

Ib sab caj npab dumbbell raug tshem tawm, 10-12 reps ib sab caj npab

Standing Dumbbell Kab, 10-12 reps

Ua kom tiav 2-3 laps. So ntawm kev tawm dag zog - tsis pub ntau tshaj 30 vib nas this.

Yog tias koj tsis muaj lub rooj zaum xovxwm, ua tib yam kev tawm dag zog hauv pem teb.

5. Thib ob workout nrog dumbbells

Qhov kev tawm dag zog txhawb nqa cov leeg ntawm lub hauv paus, glutes thiab hamstrings, nraub qaum, hauv siab thiab triceps.

Romanian Dumbbell Deadlift - 12-15 reps

Nqa dumbbells nyob rau hauv pem hauv ntej ntawm koj thiab rau ob sab - 12-15 reps. Ob lub lifts - ib tug nyob rau hauv pem hauv ntej ntawm koj, ib tug mus rau sab - yog suav tias yog ib tug repetition

Plank Dumbbell Kab - 10-12 reps

Push-ups - kom txog thaum cov leeg tsis ua haujlwm

Dumbbell lub rooj ntev zaum xovxwm tom qab lub taub hau - 10-12 reps

Ua kom tiav nrog lub superset ntawm 20-30 dhia squats lossis nce toj ce, so 30 vib nas this, thiab tom qab ntawd tuav lub pob ntawm ib ceg lossis caj npab ntev li ntev tau.

6. Kev cob qhia Plyometric

Rau qhov kev tawm dag zog no, koj yuav xav tau dumbbells thiab nce siab. Nco ntsoov ua kom sov ua ntej kev tawm dag zog los npaj koj lub cev rau kev ua si plyometric.

Dumbbell Cov kauj ruam: 4 teeb ntawm 4-6 reps ntawm txhua ceg. Raws li lub roob, koj tuaj yeem siv lub rooj zaum ruaj khov, lub rooj zaum hauv lub tiaj ua si, curbstone hauv lub gym

Dhia mus rau lub siab bollard (los yog lwm lub toj) - 4 teev ntawm 4 reps

Dhia hla ib qho kev khuam siab - 4 teeb ntawm 4 dhia. Raws li kev cuam tshuam, koj tuaj yeem siv cov log tsheb, nres hauv lub gym, lossis qee yam khoom qis uas koj tuaj yeem dhia hla

So rau ob feeb ntawm kev teeb tsa.

7. Kev cob qhia nrog cov cuab yeej siv yooj yim

Rau qhov kev tawm dag zog no, koj yuav xav tau cov khoom siv yooj yim pom hauv txhua lub gym: barbell, dumbbells, thiab kab rov tav bar. Yog tias koj tawm dag zog hauv tsev, koj tuaj yeem hloov lub barbell nrog dumbbells.

Kev tawm dag zog tau muab faib ua peb ntu, hauv txhua qhov ntawm lawv koj yuav tsum ua kom tiav peb lub voj voog.

Ntu 1

Lunges hauv kev txav nrog lub barbell ntawm koj nraub qaum, 10 reps ib ceg

Plyometric push-ups, 5-10 reps

Lub thawv dhia, 5-10 reps. Yog tias tsis muaj qhov siab, ua qhov dhia ntev

Ntu 2

Bulgarian Dumbbell Split Squat, 10 reps ib ceg

• Peb, 10 reps.
• Pull-ups, 5 reps.

Ntu 3

Rov qab tuav rub-ups, 5 reps

Dhia nrog kev hloov ntawm ob txhais ceg los ntawm lub lunge, 10 reps ib ceg

Romanian deadlift, 10 reps

Tau kawg, cov kev ua haujlwm zoo li no yuav tsis pab koj txhim tsa lub roob ntawm cov leeg, tab sis lawv tsim nyog rau kev tswj hwm lub cev zoo thiab kev ua siab ntev, cov leeg nqaij thiab cov hlab plawv.

Nws kuj yog ib qho kev xaiv mus ncig zoo thaum koj xav tau kom haum tab sis tsis tuaj yeem mus rau lub gym zoo.