5 lub voj voog ntawm ntuj txiag teb tsaus: killer workout rau ob txhais ceg, caj npab thiab cov leeg nqaij

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

Iya Zorina yuav ua rau koj dhia kom zoo, yog li npaj txhij choke. Okay, tsis txhob ntshai, koj yuav muaj sijhawm so.

Dab tsi yog xav tau

Dhia hlua, timer. Yog tias koj tsis muaj hlua, koj tuaj yeem hloov jogging ntawm qhov chaw, tab sis kuv xav qhia koj kom yuav ib qho twg. Ua ntej, qhov no yog cov cuab yeej txias txias rau kev nthuav qhia cardio, thiab thib ob, hauv kev ua haujlwm tom ntej ntawm lub lim tiam yuav muaj lwm yam kev tawm dag zog nrog txoj hlua.

Yuav ua li cas ua ib qho kev tawm dag zog

Cov kev tawm dag zog tau ua hauv EMOM (txhua feeb ntawm ib feeb) hom ntawv. Teem lub timer rau 25 feeb - uas yog tsib laps. Yog tias ua peb laps, thawj koom ruam 15 feeb. Siv koj tus kheej ib feeb thiab ua thawj qhov kev tawm dag zog lub sijhawm teev tseg, thiab so cov vib nas this ntxiv. Txij thaum pib ntawm feeb thib ob, ua cov kauj ruam tom ntej, thiab so lub sijhawm so, thiab lwm yam.

Thaum koj ua tiav qhov kev tawm dag zog kawg, so kom txog thaum kawg ntawm feeb, thiab tom qab ntawd pib dua. Ceev ceev: tus nqi so nyob ntawm koj qhov ceev.

Nov yog tsib yam uas yuav tsum tau ua:

1. Hla txoj hlua hla (yog tias tsis muaj hlua, nyeem hauv qab no yuav ua li cas hloov) - 60 zaug.
2. Triceps nqa - 10 zaug.
3. Dhia tawm ntawm squat nrog kov hauv pem teb - 20 zaug.
4. "Superman" nrog rub caj npab rau nws tus kheej + tsa caj npab thiab txhais ceg ntawm cov xovxwm - 20 zaug (tag nrho).
5. Dhia nrog qhov tseem ceeb ntawm tes - 10 zaug.

Yog tias koj tsis muaj sijhawm los ua kom tiav qhov kev tawm dag zog ua ntej lub sijhawm kawg, pib ua ntej. Tuav tawm yam tsawg kawg peb zaug.

Yuav ua li cas ua exercise

Hla txoj hlua hla

Txhawm rau kom tsis txhob tangled nyob rau hauv txoj hlua, ua ob peb qhov zoo tib yam jumps, thiab ces pib ua lawv nyob rau hauv ib tug ntoo khaub lig: pem hauv ntej thiab rov qab thiab ntawm ib sab mus rau sab. Qhov no yuav ua haujlwm zoo rau koj cov leeg nqaij. Ua tiav 40 dhia hauv tag nrho.

Yog tsis muaj hlua, dhia crosswise yam tsis muaj nws. Tab sis nyob rau hauv cov ntaub ntawv no, tus naj npawb ntawm jumps nce mus rau 60.

Triceps nqa

Nyob rau hauv lub pib txoj hauj lwm, lub dab teg yuav tsum tsis txhob nyob rau hauv lub xub pwg nyom, raws li nyob rau hauv classic push-ups, tab sis nyob rau hauv pem hauv ntej. Tswj kev txav, tsis txhob poob nrog koj lub luj tshib rau hauv pem teb. Yog tias nws tsis ua haujlwm, ua kom txo qis rau koj lub luj tshib hauv qhov bar.

Dhia tawm ntawm squat kom kov hauv pem teb

Squat rau lub duav mus rau hauv pem teb los yog siab dua me ntsis. Hauv kev dhia, muab koj ob txhais ceg ua ke, thiab koj txhais tes - xib teg rau ib leeg.

"Superman" nrog rub caj npab rau nws tus kheej + tsa caj npab thiab txhais ceg ntawm xovxwm

Qhov kev tawm dag zog no muaj ob ntu. Thawj yuav tso lub nraub qaum, qhov thib ob yuav thauj cov abs. Hauv thawj ntu ntawm kev tawm dag zog, sim tsa koj lub nraub qaum kom siab li sai tau, tso koj txhais taw rau hauv pem teb. Rub koj txhais tes ntawm koj nrog kev siv zog, zoo li rub ob lub luj ntawm hlua.

Hauv qhov thib ob ntawm kev tawm dag zog, tsuas yog lub xub pwg nyom tuaj tawm hauv pem teb, sab nraub qaum tseem nias. Yog tias koj tsis tuaj yeem tsa ceg ncaj - nws tsis ua li cas, khoov lawv me ntsis ntawm lub hauv caug.

Dhia nrog qhov tseem ceeb ntawm tes

Sim dhia siab kom lub cev ncab hauv ib kab, thiab nyob twj ywm me ntsis. Qhov no yuav ntxiv dag zog rau koj lub xub pwg nyom thiab dab teg. Yog tias koj ntshai poob rov qab, ua qhov kev tawm dag zog ntawm ib phab ntsa.

Sau rau hauv cov lus hais tias qhov nyuaj thiab qhov twg yooj yim heev. Koj puas muaj sijhawm so ua ntej lub sijhawm kawg?

Thiab nco ntsoov sim workouts hauv lwm hom: laps thiab interval laps. Muaj cov kev tawm dag zog nthuav tawm, ntau yam uas koj yuav tsis tau ntsib.