2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Yim lub cev qoj ib ce.
Qhov kev tawm dag zog no suav nrog ntau yam kev txav mus los ua haujlwm zoo ntawm tus ncej puab, rectus thiab obliques, lub duav flexors, thiab glutes. Cov kev tawm dag zog tau ua nyob rau hauv cov teeb meem, yog li koj tuaj yeem ua tag nrho cov kev tawm dag zog yam tsis muaj qhov ua tsis taus pa hnyav.
Yog tias koj muaj dumbbells, koj tuaj yeem siv lawv rau kev thauj khoom ntxiv thaum lub lunges thiab folds. Yog tias tsis yog, nqa cov fwj dej los yog ua nws maj mam.
Lub workout muaj xws li cov nram qab no ce:
- Nce ob txhais ceg nyob rau hauv lub plank thiab dhia mus rau hauv lub squat - 3 teev ntawm 8-10 zaug.
- Txo lub duav nyob rau hauv sab plank - 3 teev 10-15 zaug.
- Peb dhia squats thiab tsib squat pulsations - 3 pawg ntawm 3-4 pob ntawm kev tawm dag zog.
- "Folding riam" ntawm cov xovxwm - 3 txheej ntawm 12-15 zaug.
- Rov qab lunge - 3 teev ntawm 10-15 zaug ib ceg.
- Nce cov ceg ncaj nrog kev sib cais ntawm lub plab hauv pem teb - 3 teeb ntawm 15 zaug.
- Ua viav vias rov qab rau txhua plaub - 3 teeb ntawm 15 zaug ntawm txhua ceg.
- Txiv qaub nyem quav - 3 teeb ntawm 15 reps.
Yog tias koj xav hlawv ntau calories lossis xav kom txuag sijhawm, koj tuaj yeem ua koj qhov kev tawm dag zog hauv ib puag ncig. Txhawm rau ua qhov no, ua ib txheej ntawm txhua qhov txav ntawm ib qho tom qab, nrog me ntsis lossis tsis so. Thaum kawg ntawm lub voj voog, so rau 1-2 feeb thiab rov ua ob zaug ntxiv.
Pom zoo:
Workout ntawm ib hnub: complex rau cov ceg zoo nkauj thiab pob tw los ntawm lub cev qauv
Cov kev qoj ib ce no yuav tsum tau ua nrog lub raj mis 5 liter. Nws yuav siv sij hawm ib teev los cob qhia, suab paj nruag muaj zog thiab timer
Workout ntawm Hnub: 10 feeb ntawm yoga rau cov glutes zoo nkauj thiab hloov dua siab tshiab
Cov txheej txheem ntawm asana no yuav ua kom lub pob tw thiab lub duav, calves thiab cov leeg nqaij. Hom yoga rau ob txhais ceg yog qhov nthuav ntau dua li squats thiab lunges
Workout ntawm ib hnub: 10 feeb rau ib tug tag nrho workout ntawm lub abs
Plaub qhov kev tawm dag zog yuav ua kom zoo thauj tag nrho cov leeg ntawm lub hauv paus. Koj abs yuav ua kom pom tseeb thiab koj lub duav yuav muaj zog dua
Kev Ua Haujlwm ntawm Hnub: 7 Kev Ua Haujlwm Zoo rau Cov ceg tawv thiab glutes
Ib tug complex uas yuav muab lub zog, txav mus los thiab sib npaug. Ntxiv rau, cov kev tawm dag zog no rau ob txhais ceg thiab pob tw yog qhov nthuav heev. Tshwj xeeb yog ua nrog suab paj nruag
Thiab tom qab tag nrho, ib tug neeg yuav nws: 12 yam khoom txawv txawv heev los ntawm AliExpress (tag nrho nrog kev tshuaj xyuas!)
Ntawm 11.11 muag, koj tuaj yeem yuav lawv ntawm luv nqi - koj yeej tsis paub, yog tias koj xav tau ntev xav kom muaj cov khoom txawv txawv xws li npua hauv ncoo lossis lub tsho tawv rau miv