Txoj kev workout los ntawm Hannibal rau huab tais - nto moo tus kheej ua turnstile

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

Nws yog ib qho tsim nyog sim ua qhov kev tawm dag zog no, txawm tias koj yog tus pib.

Leej twg yog Hannibal rau huab tais

Hannibal Lanham, zoo dua lub npe hu ua Hannibal rau huab tais, yog ib qho tseeb Calisthenics guru thiab yog ib lub npe nrov turnstiles nyob rau hauv lub ntiaj teb no. Nws tau paub dav hauv xyoo 2008 tom qab tshaj tawm cov yeeb yaj kiab uas nws tau ua cov ntsiab lus nyuaj ntawm kab rov tav: rub tawm los ntawm kev quab yuam, pem hauv ntej dai, thawb-ups hauv qab ntug thiab lwm yam.

Kuv thawj cov yeeb yaj kiab uas tau muab tso rau hauv 2008 & ua tau ntau lab tus neeg saib Kuv tau muab nws dua tam sim no hauv kuv youtube. Txuas yog nyob rau hauv kuv bio Koj views & clicks ua kom HFK paub & yug. kuv ua tsaug

Tshaj tawm los ntawm Hannibal Rau King? (@hannibalforking1) Kaum ib hlis 18, 2015 ntawm 3:30 PM PDT

Nws tau tshoov siab ntau lab tus tib neeg thoob plaws ntiaj teb los xyaum ua kom muaj kev noj qab haus huv thiab tseem ua rau xav tsis thoob nrog nws lub cev zoo kawg nkaus.

Tshaj tawm los ntawm Hannibal Rau King? (@hannibalforking1) Lub yim hli ntuj 2, 2017 ntawm 7: 42 am PDT

Hannibal rau King tsheb ciav hlau 2-3 zaug txhua hnub, xya hnub hauv ib lub lis piam. Nws nyiam kev cob qhia hauv Circuit Court thiab nyiam luv luv. Piv txwv li, nws rub tawm tsis pub ntau tshaj 10 zaug hauv ib lub teeb, kom txhua qhov kev rov ua dua yog tswj tau thiab kho kom raug.

Hauv nws rau BaristiWorkout, Hannibal tau hais tias nws tau ua tiav lub cev zoo nkauj hauv ib xyoos thiab ib nrab, tab sis nws yog lub sijhawm tag nrho rau kev cob qhia. Nws muab txhua yam uas tuaj yeem cuam tshuam rau nws qhov kev tawm dag zog thiab kev cob qhia txhua hnub.

Tau kawg, tsis yog txhua tus yuav tuaj yeem nrhiav sijhawm ntau rau cov kab kab rov tav, tab sis qhov no tsis tsim nyog. Yog tias koj qhov kev cob qhia tsis tu ncua, koj yuav ua haujlwm hnyav thiab muab txhua yam zoo tshaj plaws txhua lub sijhawm, kev vam meej yuav tsis siv sijhawm ntev.

Qhov no workout rau leej twg?

Kev tawm dag zog yog tsim nyog rau koj yog tias:

• Koj xav kom tswj koj lub cev zoo dua, poob phaus, nce qhov hnyav, thiab txhim kho yooj.
• Koj yog tus pib, koj xav tau qhov kev pab cuam yooj yim thiab muaj txiaj ntsig thiab tsis txhob hlawv nrog lub siab xav mus dhau ntau pua txoj kev xaiv hauv Is Taws Nem.
• Koj tuaj yeem ua rub-ups, thawb-ups, thiab bar dips tsawg kawg tsib zaug. Yog tias tsis yog, mus saib cov kev coj ua hauv kev tawm dag zog hauv kab lus no.
• Koj tsis npaj siv nyiaj rau kev ua kis las: yuav daim pib caij nyoog, khoom siv, khoom ua si.

Qhov kev pab cuam no yooj yim li txhua yam ingenious. Nws pab txhawb nqa tag nrho cov leeg ntawm lub cev sab sauv: biceps, nraub qaum, hauv siab, triceps, trapezium, cov leeg nqaij, nrog rau pem hauv ntej ntawm tus ncej puab. Ib qho kev xaiv zoo los pib koj txoj kev taug kev hauv ntiaj teb ntawm calisthenics.

Yuav ua li cas ua exercise

Cov kev tawm dag zog tau muab faib raws li qib nyuaj: rau qib pib, nruab nrab thiab qib siab.

Pull-ups

Qhov kev tawm dag zog no ua haujlwm rau koj biceps, nraub qaum, xub pwg, thiab forearms. Hannibal feem ntau rub nrog nqaim rau pem hauv ntej thiab rov qab tuav. Txoj kab ncaj nraim ua haujlwm zoo rau lub hauv pliaj, nqaim rov qab - biceps.

Ua rub-ups yam tsis muaj jerking lossis viav vias, txav yuav tsum qeeb thiab tswj tau.

• Pib Qib: 1-3 teeb ntawm 5-10 reps.
• Nruab nrab: 5 teeb ntawm 10 reps.
• Advanced: 6-10 teeb ntawm 10 reps.

Dips rau ntawm qhov tsis sib xws

Ib qho yooj yim kab rov tav bar ce uas ua hauj lwm koj triceps, pecs, lub xub pwg nyom, thiab sab sauv trapezium. Nkag mus rau qhov sib npaug ntawm koj lub xub pwg nyom nrog hauv pem teb, koj tuaj yeem khoov koj ob txhais ceg ntawm lub hauv caug, thiab qaij koj lub hauv siab rau pem hauv ntej.

Yog tias koj tuaj yeem ua kev thawb rau ntawm qhov tsis sib xws tsis muaj teeb meem, sim ua kom poob qis hauv qab ntawm koj lub xub pwg nyom nrog hauv pem teb, tab sis ceev faj. Thaum cov ligaments thiab cov leeg ntawm lub xub pwg nyom tsis tau npaj rau qhov kev thauj khoom zoo li no, nws yooj yim rau kev raug mob.

• Qib nkag: 1-3 teeb ntawm 10 reps.
• Nruab nrab: 5 teeb ntawm 15 reps.
• Advanced: 6-10 teeb ntawm 20 reps.

Pob zeb diamond thawb

Muab koj txhais tes kaw, txuas koj tus ntiv tes xoo thiab forefingers, thiab nqa koj lub xub pwg nyom rau pem hauv ntej kom koj txhais tes nyob ntawm lossis qis dua hauv siab. Nias mus kom txog thaum koj txhais tes thiab lub hauv siab kov.

• Pib Qib: 1-3 teeb ntawm 5-10 reps.
• Nruab nrab: 5 teeb ntawm 20 reps.
• Advanced: 6-10 teeb ntawm 25 reps.

Rov qab push-ups

Sawv ntsug nrog koj nraub qaum rau lub rooj zaum lossis lwm lub platform, tso koj txhais tes ze rau ib leeg rau ntawm nws. Ua rov qab thawb-ups kom txog thaum koj lub xub pwg nyom sib luag rau hauv pem teb. Tsis txhob zaum hauv pem teb ntawm reps.

Koj tuaj yeem ua cov thawb-ups sai, tawg, lossis du thiab maj mam. Tab sis nyob rau hauv txhua rooj plaub, cov kev txav yuav tsum nyob rau hauv kev tswj: tsis muaj jerks, ntog los yog so nyob rau hauv qab.

• Pib Qib: 1-3 teeb ntawm 5-10 reps.
• Nruab nrab: 5 teeb ntawm 20 reps.
• Advanced: 6-10 teeb ntawm 25 reps.

Squats

Push-ups thiab rub-ups tso peb lub cev sab sauv, tab sis tsis txhob cuam tshuam cov leeg ntawm lub duav thiab pob tw. Yog li ntawd, txhawm rau ua tiav lub cev sib haum xeeb, squats yuav tsum tsis txhob hla hauv ib qho kev tawm dag zog.

Muab koj ob txhais ceg ua ke thiab squat nrog koj nraub qaum ncaj kom txog thaum koj lub duav sib luag rau hauv pem teb. Cov squats no ua haujlwm zoo rau ntawm quads, cov leeg loj nyob rau pem hauv ntej ntawm tus ncej puab.

• Qib nkag: 1-3 teeb ntawm 20 reps.
• Nruab nrab: 5 teeb ntawm 20 reps.
• Advanced: 6-10 teeb ntawm 20 reps.

Koj tuaj yeem ua cov kev tawm dag zog yooj yim no hauv cov txheej txheem lossis hauv hom kev cob qhia circuit. Rau cov pib tshiab, kev teeb tsa thiab rov ua dua yog qhov zoo dua: txoj hauv kev no koj yuav tsis ua haujlwm dhau ntawm koj cov leeg thiab yuav tuaj yeem ua raws li cov txheej txheem raug. Yog tias koj xav tsim kom muaj kev ua siab ntev thiab tau txais kev thauj khoom ntau dua, ua cov kev tawm dag zog hauv lub voj voog.

Yuav ua li cas sau ib Circuit Court workout

Kev cob qhia Circuit Court muaj cov kev tawm dag zog uas tau piav qhia saum toj no (tshwj tsis yog rau squats):

• 10 rub-ups;
• 10 dips rau ntawm qhov tsis sib xws;
• 20 pob zeb diamond push-ups;
• 20 rov qab push-ups.

So 30-45 vib nas this ntawm kev tawm dag zog, 1 feeb ntawm lub voj voog. Ua kom tiav ntau npaum li koj ua tau. Hannibal feem ntau ua tsib.

Txawm hais tias qhov tseeb tias squats tsis suav nrog hauv kev cob qhia Circuit Court, ua rau lawv nyob rau qhov kawg ntawm kev sib kho. Nco ntsoov tshuav!

Koj tuaj yeem ua qhov kev tawm dag zog no txhua hnub lossis txhua hnub. Yog tias koj muaj sijhawm tom qab nws, ua ob peb yam.