Cov txheej txheem:
- 1. Workout los ntawm Ashley Conrad
- 2. Rog hlawv workout ntawm xovxwm
- 3. Hellish ab workout
- 4. Dance workout rau xovxwm
- 5. Kev ua haujlwm ntawm cov xovxwm raws li tabata raws tu qauv
- 6. Kev cob qhia los ntawm Pamela Rafe
- 7. Pilates rau xovxwm
- 8. Calisthenics rau cov xovxwm
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Muaj kev tawm dag zog rau ntau qib kev qoj ib ce - xaiv koj li thiab pib ua haujlwm ntawm koj lub cev.
1. Workout los ntawm Ashley Conrad
Hauv kev tawm dag zog kaum-feeb, koj raug hais kom ua tiav ob lub voj voog ntawm kaum lub plab ua haujlwm. Txhua qhov kev tawm dag zog tau muab 20 vib nas this, tsis muaj qhov so ntawm lawv. Cov cim suab tshwj xeeb yuav qhia rau koj paub tias nws yog lub sijhawm txav mus rau qhov kev txav tshiab.
Haum rau: qhov kev tawm dag zog yog qhov khaus heev, yog li nws yuav nyuaj heev rau cov neeg uas nkag mus rau hauv lub cev qoj ib ce ncaj qha los ntawm lub rooj zaum. Tus so yog tsim nyog sim.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: ntau variations ntawm twists thiab planks. Raws li ib qho ntxiv, thaum kawg koj yuav pom ob lub voj voog ntawm tus choj gluteal thiab nqa ntawm caj npab thiab txhais ceg nyob rau hauv ib qho pose rau txhua plaub - "birddog".
2. Rog hlawv workout ntawm xovxwm
Tus kws sau ntawv thov tias qhov kev tawm dag zog yog rog hlawv. Ua nws, koj yuav tsum siv ntau lub zog. Txhua qhov kev tawm dag zog tau pom zoo kom ua rau 20 vib nas this nrog tib lub sijhawm so. Tab sis tsis nco qab txog kev dag ntawm cov ntaub pua plag - koj yuav rov zoo dua. Rau so, tus kws qhia Jordan Yo dhia thiab khiav hauv qhov chaw ntawm kev tawm dag zog nrog lub hauv caug siab.
Haum rau: sawv daws.
Cov khoom muag: ib lub raj mis dej los yog dumbbell.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: ntau variations ntawm twists thiab planks.
3. Hellish ab workout
Tus kws qhia Brandon Carter qhia kom ua cuaj lub plab ua haujlwm. Txhua tus yog muab 20 vib nas this. Koj tuaj yeem so ntawm kev tawm dag zog. Carter qhia tau hais tias yuav ua li cas txav kom raug, thiab ob tus neeg pab ua haujlwm nrog nws. Ib tug ntawm lawv ua ib tug sib zog version ntawm ce uas haum rau beginners.
Haum rau: sawv daws.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: Ntxiv nrog rau kev nqa ib txwm siv ntawm lub cev thiab cov phiaj xwm, qhov kev zov me nyuam kuj suav nrog kev tawm dag zog txawv txawv. Piv txwv li, Superman push-ups koom nrog leaning ntawm koj txhais taw thiab tawm caj npab thiab nqa koj lub hauv paus siv koj lub abs.
4. Dance workout rau xovxwm
Es tsis txhob twisting, koj yuav pom 10 feeb ntawm incendiary seev cev uas nquag koom koj cov leeg nqaij. Qhov tseem ceeb tshaj plaws yog kom paub tseeb tias cov xovxwm ua haujlwm hauv txhua qhov txav.
Haum rau: rau beginners thiab dancers.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: tag nrho cov kev txav mus los yog ua raws li lub plab contractions thiab tau ua nyob rau hauv txoj hauj lwm upright. Ntawm lawv - sawv sab crunches, lub duav rotations thiab ib tug "nab" lub cev.
5. Kev ua haujlwm ntawm cov xovxwm raws li tabata raws tu qauv
Tabata yog qhov kev cob qhia siab siv sijhawm ntev uas tso cai rau koj nyem tawm koj cov txiaj ntsig feem ntau hauv lub sijhawm luv luv. Feem ntau, kev tawm dag zog yog ua rau 20 vib nas this, 10 vib nas this tau faib rau so. Qhov kev tawm dag zog no tsis muaj qhov zam. Cov no yog lub sijhawm sijhawm uas Coach Funk Roberts qhia. Txhua qhov kev tawm dag zog yuav siv sijhawm 4 feeb xwb.
Haum rau: sawv daws.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: ib txwm crunches, V-crunches, Lavxias teb sab crunches thiab "tsheb kauj vab" nrog lub cev nqa - muaj plaub qhov kev tawm dag zog tag nrho.
6. Kev cob qhia los ntawm Pamela Rafe
Pamela Rafe's grueling kaum feeb workout muaj nees nkaum ce, txhua tus ua dhau 30 vib nas this. Tsis muaj qhov so ntawm lawv.
Haum rau: hardy.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: variations ntawm curls thiab planks, nrog rau sab planks.
7. Pilates rau xovxwm
Qhov kev ua haujlwm luv luv yog ua kom maj mam thiab xav txog. Koj yuav tsum tso tseg cov jerks li niaj zaus, uas muaj nyob rau hauv lub plab ce, thiab ua tib zoo saib xyuas cov kev txav.
Haum rau: lovers ntawm leisure.
Cov khoom muag: tsis muaj khoom muag.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: variations ntawm twists.
8. Calisthenics rau cov xovxwm
Calisthenica yog ib qho kev qhia cev nqaij daim tawv. Victor Sanchiz muaj ntau yam kev tawm dag zog los pab tsim abs tsis muaj qhov hnyav. Koj tsuas yog yuav tsum xaiv 4-5 txav ntawm daim ntawv thiab ua 4-5 zaug hauv ib lub lis piam.
Haum rau: cob qhia ncaws pob.
Cov khoom muag: kab rov tav bar thiab parallel tuav.
Cov kev tawm dag zog dab tsi suav nrog hauv kev tawm dag zog: "Highchair" thiab variations ntawm ceg tsa.
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Ntau tus txiv neej txaj muag hnav luv luv sab nraud, txawm tias thaum tshav kub kub. Lwm tus tsis txaj muag, tab sis tib lub sijhawm lawv saib … zoo, tsis ntau heev. Cia peb tham txog luv luv nyob rau hauv ib tug txiv neej lub wardrobe, yuav ua li cas hnav lawv, yuav ua li cas hnav nrog thiab dab tsi yuav tshwm sim yog hais tias qhov kev xaiv tau ua tsis raug.