Workout ntawm ib hnub: complex rau cov ceg zoo nkauj thiab pob tw los ntawm lub cev qauv

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

Koj tsuas yog xav tau ib lub raj mis tsib liter dej xwb.

Latin American qoj poj huab tais Michelle Lewin tau tshaj tawm kev tawm dag zog hauv tsev nrog 1 nkas loos fwj dej. Koj tuaj yeem siv tus qauv 5 liter thawv.

Kev tawm dag zog yuav ua kom zoo rau cov leeg ntawm sab xub ntiag thiab sab nraub qaum ntawm tus ncej puab, nqa lub pob tw kom zoo thiab ntxiv dag zog rau cov leeg extensor ntawm sab nraub qaum. Tag nrho cov workout yuav siv li ib teev.

Lub workout suav nrog rau 6 kev tawm dag zog:

1. Lunges hauv kev khiav - 30 kauj ruam, rau txoj hauv kev nrog kev ncua ntawm 30 vib nas this ntawm lawv.
2. Pivot Lunges thiab Dej Lub raj mis Squats - 15 reps, 5 teeb.
3. Lunges rau sab thiab rau pem hauv ntej - 10 repetitions ntawm ib tug ligament ntawm ce (rau txhua ceg), 4 poob lawm.
4. Ib-legged lub raj mis khoov - 12 reps ib ceg, 4 teeb.
5. Romanian Lub raj mis Deadlift - 20 reps, 3 poob lawm
6. Khoov nrog cov ceg dav thiab cov ntiv taw tig tawm - 20 reps, 2 teeb lossis ntau dua.

So tsis pub ntau tshaj 30-45 vib nas this ntawm kev teeb tsa, teeb tsa lub sijhawm.

Qhia rau peb txog koj qhov kev paub ua haujlwm hauv cov lus pom.