Workout of the Day: Frenzied Legs and Core Building with Phab ntsa Mount

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

Nws tsis zoo li koj puas tau ua li ntawd.

Txhua yam koj xav tau rau qhov kev tawm dag zog no yog qhov chaw dawb ntawm ib sab ntawm phab ntsa thiab lub sijhawm teem sijhawm.

Hauv 20-30 feeb ntawm kev cob qhia, koj yuav nqus tau zoo rau pem hauv ntej thiab sab nraub qaum ntawm tus ncej puab, pob tw, xub pwg thiab caj npab. Tsis tas li ntawd, cov leeg yuav tsum ua haujlwm ob qho tib si dynamically thiab statically. Koj cov leeg nqaij tseem ceeb yuav nruj yam tsis tau so hauv txhua qhov kev txav, pab koj tswj txoj haujlwm nyuaj.

Lub complex muaj rau kev tawm dag zog. Ua lawv nyob rau hauv kab yam tsis tau so rau lub sijhawm teev lossis vib nas this.

1. Plank nrog taw rau ntawm phab ntsa thiab rub lub hauv caug mus rau hauv siab - 30-40 vib nas this.
2. Extension ntawm ob txhais ceg nyob rau hauv ib tug squat tiv thaiv phab ntsa - 10 zaug rau txhua tus ceg.
3. Dhia nrog taw rau ntawm phab ntsa hauv qhov chaw dag - 30-40 vib nas this.
4. Split squats nrog ob txhais ceg ntawm phab ntsa - 10 zaug ib ceg.
5. Taug kev bar txhawb nqa ntawm phab ntsa - 30-40 vib nas this.
6. Glute choj ntawm ib ceg - 10 zaug txhua.

Yog tias qee qhov kev tawm dag zog tsis ua haujlwm rau koj, hloov lawv nrog cov sib tw yooj yim rau hauv pem teb. Tom qab ib ceg, so, yog tias tsim nyog, rau 60-120 vib nas this thiab pib dua. Ua peb mus rau tsib lub voj voog.