2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Koj yeej tsis tau sim cov kev txav zoo li no.
Nws tsis muaj teeb meem yog tias koj tuaj yeem nkag mus rau lub khib nrog qhov hnyav sib txawv ntawm lub plhaub lossis tsuas yog ib khub ntawm lub teeb dumbbells - qhov kev tawm dag zog yuav haum koj li cas. Nws yuav pab txhawb nqa lub zog ntawm cov leeg nqaij ntawm tag nrho lub cev, ua kom muaj zog, ua kom yooj yim thiab kev sib koom tes.
Sim ua cov kauj ruam hauv qab no:
- Swing dumbbells thaum sawv thiab squatting.
- Dumbbell lunge voj voog thiab sab lunge nrog dumbbell kov rau hauv pem teb.
- Alternating sib sib zog nqus lunge ob txhais ceg thiab lub cev pivot.
- Sab lunge nrog ib tug dumbbell kab rau hauv siab.
- Dhia nrog tig ntawm 90 ° thiab nias lub dumbbell nyob rau hauv lub squat.
- Reversal ntawm lub cev nyob rau hauv ib tug qaij.
- Dhia mus rau caj npab nrog ib tug dumbbell kab los ntawm lub bar.
Cov kev tawm dag zog no yog qhov zoo rau kev cob qhia luv luv, tshwj xeeb tshaj yog tias koj tsuas muaj ib khub ntawm 1.5-2kg hnyav dumbbells. Ua txhua qhov kev txav mus los, ua haujlwm rau 30-40 vib nas this, tom qab ntawd so lub sijhawm so thiab txav mus rau qhov kev tawm dag zog tom ntej.
Txawm hais tias koj ua ib lub voj voog - tsuas yog ua haujlwm rau 7 feeb - lub cev yuav tau txais kev thauj khoom zoo ntawm txhua pawg leeg loj. Yog tias koj xav npaj ib qho kev tawm dag zog tag nrho thiab hlawv calorie ntau ntau, so rau 1-2 feeb thiab rov ua qhov nyuaj 2-3 zaug ntxiv.
Cov neeg uas xav tau cov nqaij ntshiv zoo dua thiab tsis xav tshwj xeeb rau kev ua siab ntev yuav tsum sim cov kev txav no hauv ib lub voj voog workout yam tsis muaj sijhawm. Ua txhua qhov kev tawm dag zog 12-15 zaug, so ntev npaum li qhov tsim nyog ntawm kev txav. Ua peb lub voj voog.
Raws li qhov hnyav, rau kev tawm dag zog 1, 4, 5 thiab 7, koj tuaj yeem xaiv cov plhaub hnyav dua, thiab 2, 3 thiab 6 tuaj yeem ua tau nrog cov dumbbells sib dua thiaj li tsis ua rau lub xub pwg nyom. Txawm li cas los xij, raug coj los ntawm cov kev xav.
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