5 lub voj voog ntawm ntuj txiag teb tsaus: killer 30 feeb workout rau poob phaus

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

Cov kev tawm dag zog no los ntawm Iya Zorina yuav pab koj hlawv calories ntau dua thaum khiav, thiab yuav tso koj lub duav, caj npab thiab abs.

Yuav ua li cas ua ib qho kev tawm dag zog

Lub complex muaj plaub ce:

• Dhia Jacks Squat
• Hloov ntawm sab bar mus rau "breakdancer";
• Burpee ntawm ib ceg nrog dhia mus rau sab;
• "Star".

Ua txhua qhov kev tawm dag zog rau ib feeb yam tsis tau so, tom qab ntawd ua pa rau 1-2 feeb thiab pib dua. Ua tsib laps - qhov no yuav coj koj 25-30 feeb nyob ntawm seb koj so ntev npaum li cas.

Yog tias koj nyuam qhuav pib tawm, xaiv qhov kev hloov maj mam: ua txhua qhov kev tawm dag zog rau 30 vib nas this, thiab thaum kawg ntawm txhua lub voj voog, so ib feeb. Qhov kev tawm dag zog no tsuas yog siv sijhawm 15 feeb xwb.

Yuav ua li cas ua exercise

Dhia Jacks Squat

Ua hauj lwm tag nrho lub sij hawm ntawm khoov ob txhais ceg, tsis muaj straightening. Lean rau pem hauv ntej nrog koj nraub qaum ncaj thiab kov hauv pem teb nrog koj cov ntiv tes.

Yog tias koj lub duav raug hluav taws thiab koj tsis tuaj yeem txuas ntxiv, hloov mus rau Jumping Jacks li niaj zaus.

Hloov los ntawm sab plank mus rau "breakdancer"

Nyob rau hauv ib sab plank, sim ua kom lub cev ncab nyob rau hauv ib txoj kab, tsis txhob lean ntawm lub xub pwg txhawb nqa.

Yog tias qhov tig zoo li nyuaj, ua rau sab forearm plank nrog lub luj tshib thiab hauv caug sib txuas. Ua 30 vib nas this txhua txoj kev.

Burpee ntawm ib ceg nrog dhia mus rau sab

Tom qab lub burpee, ua ib tug dav dhia mus rau sab. Tsis txhob nkim koj lub zog ntawm kev thawb-ups, tsuas yog pw hauv pem teb, thiab tom qab ntawd hauv kev dhia, muab koj txhais ceg los ze zog rau koj ob txhais tes.

Yog tias koj tsis tuaj yeem ua burpees ntawm ib ceg tsis tau, ua cov hauv qab no ua ke: ib qho kev txhawb nqa dag + peb qhov kev tawm dag zog skater.

Lub hnub qub

Khaws koj ob txhais caj npab thiab txhais ceg rau hauv pem teb kom txog thaum kawg ntawm kev tawm dag zog. Tsis txhob nqa koj sab nraub qaum tawm hauv pem teb - nws yuav tsum nyob twj ywm nias.

Yog tias cov leeg nkees dhau lawm thiab koj tsis tuaj yeem txuas ntxiv, qhwv koj txhais tes nyob ib ncig ntawm koj lub hauv caug thiab so rau ob peb feeb hauv txoj hauj lwm no, thiab tom qab ntawd mus ntxiv.

Tig lub timer los yog ua raws li cov yees duab nrog kuv.

Sau rau hauv cov lus uas koj nyiam tshaj plaws uas koj txiav txim siab los xyaum. Koj puas tau ua 30 vib nas this lossis koj puas tau twv ib feeb?

Thiab nco ntsoov sim ua lwm yam kev ua haujlwm hauv Circuit Court yam tsis muaj khoom siv.