Workout ntawm Hnub: Tag Nrho Cov ceg, Glutes & Abs
Workout ntawm Hnub: Tag Nrho Cov ceg, Glutes & Abs
Anonim

Yim lub cev qoj ib ce.

Workout ntawm Hnub: Tag Nrho Cov ceg, Glutes & Abs
Workout ntawm Hnub: Tag Nrho Cov ceg, Glutes & Abs

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:

  1. Nce ob txhais ceg nyob rau hauv lub plank thiab dhia mus rau hauv lub squat - 3 teev ntawm 8-10 zaug.
  2. Txo lub duav nyob rau hauv sab plank - 3 teev 10-15 zaug.
  3. Peb dhia squats thiab tsib squat pulsations - 3 pawg ntawm 3-4 pob ntawm kev tawm dag zog.
  4. "Folding riam" ntawm cov xovxwm - 3 txheej ntawm 12-15 zaug.
  5. Rov qab lunge - 3 teev ntawm 10-15 zaug ib ceg.
  6. Nce cov ceg ncaj nrog kev sib cais ntawm lub plab hauv pem teb - 3 teeb ntawm 15 zaug.
  7. Ua viav vias rov qab rau txhua plaub - 3 teeb ntawm 15 zaug ntawm txhua ceg.
  8. 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.

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