5 lub voj voog ntawm ntuj txiag teb tsaus: workout rau ncej puab zoo nkauj thiab muaj zog abs

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

Ib qho tshiab txias complex los ntawm Iya Zorina, uas yog haum rau ob qho tib si beginners thiab advanced ncaws pob.

Yuav ua li cas ua ib qho kev tawm dag zog

Teem lub timer thiab ua txhua qhov kev tawm dag zog rau ib feeb. Tom qab ntawd so rau ob feeb thiab pib dua. Nyob rau hauv tag nrho, koj yuav tsum ua tsib lub voj voog.

Lub complex muaj plaub ce:

• Squat kev ua si.
• Khoov rau pem hauv ntej ntawm ib ceg - 30 vib nas this ntawm txhua ceg.
• Burpee nrog ib sab dhia.
• Sab plank nrog twist.

Txhua qhov kev tawm dag zog ntawm lub complex tuaj yeem ua kom yooj yim, yog li qhov kev tawm dag zog tsim nyog rau txhua qib kev qoj ib ce.

Tsis tas li ntawd, lub load tuaj yeem hloov kho los ntawm kev hloov lub sijhawm ua haujlwm. Yog tias koj yog tus pib, ua txhua qhov kev tawm dag zog rau 30 vib nas this. Thaum kawg ntawm lub voj voog, so rau ib feeb thiab pib dua. Hauv qhov no, kev tawm dag zog yuav siv sijhawm li 15 feeb.

Yuav ua li cas ua cov ce

Squat kev ua si

Nthuav rau ntawm cov pob ntawm koj txhais taw, tsis txhob poob rau ntawm koj pob taws. Ua haujlwm hnyav, thaum squatting, khoov nrog lub nraub qaum ncaj.

Txhawm rau kom yooj yim, tig koj ob txhais ceg thiab lub cev mus rau sab yam tsis muaj squatting - los ntawm kev dhia mus rau qhov chaw.

Forward khoov ntawm ib ceg

Khoov nrog koj nraub qaum ncaj kom txog thaum kov hauv pem teb. Tsis txhob khoov koj txhais ceg txhawb nqa ntau dhau, xav tias qhov ncab ntawm koj tus ncej puab.

Yog tias koj tsis tuaj yeem khaws koj qhov nyiaj tshuav, tso ib ceg me ntsis tom qab thiab ua qhov kev tawm dag zog zoo li no.

Burpee nrog ib sab dhia

Kov hauv pem teb nrog koj lub hauv siab thiab lub duav ntawm qhov qis tshaj plaws. Muab koj txhais taw xub pwg dav sib nrug ua ntej dhia.

Yog tias burpees tseem tsis tau ua haujlwm, sim nyob hauv pem teb. Nce mus rau qhov taw tes ntawm kev dag, rov qab mus rau ib qho chaw sawv ntsug thiab dhia mus rau sab.

Sab plank nrog twist

Nco ntsoov tias lub pelvis tsis poob rau hauv qhov bar, tsis txhob zaum ntawm koj lub xub pwg nyom, nyob rau hauv txoj hauj lwm loj, tig lub cev mus rau sab.

Teem lub timer nrog suab ceeb toom lossis yees duab nrog kuv.

Sau yog tias hom kev cob qhia no haum rau koj. Koj puas tau tswj ua qhov kev tawm dag zog ib feeb yam tsis tau nres? Koj puas tau tswj kom rov zoo dua thaum lub sijhawm teem sijhawm so?

Thiab nco ntsoov sim peb lwm lub sijhawm: muaj ntau yam nthuav.