2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Hnub no yog Ladies Feet Day! Koj yuav xav tau dumbbells thiab barbell pancakes. Yog tias koj noj ntau dua los yog nce tus lej ntawm kev rov ua dua, lossis txawm tias txoj hauv kev, qhov kev tawm dag zog no kuj tsim nyog rau cov txiv neej.
Peb caw koj los nthuav koj cov kev tawm dag zog thiab ntxiv cov ntsiab lus tshiab rau lawv. Yog tias koj tsis muaj dumbbells, koj tuaj yeem siv ob lub pancakes sib dua. Txhawm rau kom tau txais txiaj ntsig zoo, nws raug nquahu kom ua qhov nyuaj no ob zaug hauv ib lub lis piam nrog kev so ntawm cov chav kawm tsawg kawg 48 teev.
Kev tawm dag zog 1. Lunges nrog caj npab tsa
Cov leeg ua haujlwm: plaub taub hau, gluteus maximus, deltoid, calf.
Sawv ntsug nrog ib tug ko taw nyob rau hauv pem hauv ntej ntawm lwm tus ntawm ib tug stride deb. Nqa ib lub pancake thiab nqa nws saum koj lub taub hau. Zaum kom pem hauv ntej ceg yog khoov ntawm 90 degree kaum sab xis. Lub hauv caug ntawm lwm ceg nyhav rau hauv pem teb, tab sis tsis kov nws. Lub cev yog nruj. Rov qab mus rau qhov chaw pib.
Ua 3 teeb ntawm 10-12 reps ntawm txhua ceg. Xaiv ob qhov hnyav rau koj tus kheej: loj thiab nruab nrab. Sai li koj xav tias nkees, noj ib qho hnyav dua.
Ce 2. Squats nrog dumbbells
Cov leeg ua haujlwm: plaub taub hau, gluteal, popliteal, gastrocnemius.
Sawv ntsug ncaj, taw xub pwg dav sib nrug, pancakes muab tso rau hauv qab pob taws, caj npab nrog dumbbells qis dua. Zaum rov qab, lub hauv caug tsis ncav cuag cov ntiv taw, qhov hnyav yog hloov mus rau pob taws. Nyob rau hauv qab ntawm lub squat, koj tus ncej puab yuav tsum sib npaug zos rau hauv pem teb. Rov qab mus rau qhov chaw pib.
Ua 3 teev ntawm 10-12 squats.
Cev 3. Pancake lunges
Cov leeg ua haujlwm: loj gluteal, popliteal, calf.
Siv lub teeb yuag pancakes nyob rau hauv ob txhais tes, taw xub pwg dav sib nrug. Lunge nrog koj sab xis ko taw rau pem hauv ntej. Tus ceg sab xis yog khoov ntawm lub kaum sab xis ntawm 90 degrees, sab laug lub hauv caug xyaum kov hauv pem teb. Txhawm rau muab kev ntxhov siab ntxiv rau koj cov glutes, lean rau pem hauv ntej me ntsis nrog koj nraub qaum ncaj, hloov koj qhov hnyav feem ntau mus rau koj sab xis. Rov qab mus rau qhov chaw pib thiab hloov ob txhais ceg.
Ua 2-3 teeb ntawm 15-20 reps ntawm txhua ceg.
Cev 4. Calf nce
Cov leeg ua haujlwm: nyuj.
Sawv ntsug ntawm ib qho ruaj khov, theem saum npoo nrog taw xub pwg dav sib nrug. Khaws koj qhov hnyav ua ntej koj. Maj mam nce mus rau koj cov ntiv taw, thiab tom qab ntawd maj mam txo koj tus kheej kom tsis txhob kov hauv pem teb nrog koj pob taws.
Ua 4 teeb ntawm 15-20 reps.
Kev tawm dag zog 5. Push lub luj rau pem hauv ntej
Cov leeg ua haujlwm: loj gluteal, deltoid, loj pectorals.
Lunge thiab tso koj txhais tes rau ntawm lub pancake hnyav nyob rau hauv pem hauv ntej ntawm koj. Pib thawb nws mus rau pem hauv ntej, thawb tawm hauv pem teb nrog tus ntiv taw ntawm koj sab nraub qaum. Sim txav lub pancake 30-60 meters.
Ua 3-4 teev.
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