Yuav ua li cas cob qhia rau kev mus ncig ua lag luam thiab so haujlwm

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

Nws tsis muaj teeb meem yog tias koj mus ncig ua lag luam, mus ncig ua si lossis feem ntau ua haujlwm ntawm kev sib hloov thiab nyob hauv ib lub hlis twg: txawm li cas los xij, koj tuaj yeem tuav lub zog thiab kev ua siab ntev kom txog thaum koj rov qab mus rau koj lub gym nyiam. Lub neej hacker yuav qhia koj yuav ua li cas ua qhov no, nyob ntawm seb cov xwm txheej uas twb muaj lawm.

Ua haujlwm hauv chav tsev so

Koj tau mus so lossis mus ncig ua lag luam thiab nyob hauv ib chav tsev me me. Tsuas muaj ib lub txaj, ib lub txaj txaj thiab lub rooj zaum xwb. Tsis muaj kab rov tav bar, tsis muaj gym hauv lossis ze ntawm lub tsev so.

1. Cardio

Staircase xaiv

• Khiav thiab nce ntaiv: 5 zaug.
• Dhia nrog ob txhais ceg hla ib kauj ruam nrog tsaws hauv qhov tsis tiav squat: 5 nce, nqis - tsuas yog khiav ntawm cov ntaiv.
• Lunges los ntawm peb kauj ruam nrog ib tug stretch: 3 ups, down - tsuas yog ib tug khiav.
• Dhia nrog npuaj teg hla koj lub taub hau hla ib kauj ruam: 5 ups, down - khiav.

Kev xaiv tsis muaj ntaiv

45 vib nas this - qoj ib ce "dhia jack", 15 vib nas this - so

45 vib nas this - nce toj ce, 15 vib nas this - so

45 vib nas this - burpee, 15 vib nas this - so

45 vib nas this - alternating ob txhais ceg nyob rau hauv ib tug lunge, 15 vib nas this - so

45 vib nas this - khiav hauv qhov chaw, 15 vib nas this - so

Kev tawm dag zog ntawm qhov nruab nrab ntawm 60-70% ntawm qhov siab tshaj plaws. Koj txoj haujlwm yog ua kom koj lub plawv dhia thiab sov so, tsis txhob nkees.

2. Lub zog thaiv

Push ups

3 teev ntawm 15 reps.

Nyob rau hauv lub gallery hauv qab no muaj ob peb hom push-ups nyob rau hauv kev loj hlob, thiab nyob rau hauv tsab xov xwm ntawm qhov txuas muaj lwm 100 hom push-ups.

Classic kev txhawb nqa

Pob zeb diamond thawb

Push-up ntawm ib ceg

Push-ups nrog kev hloov ntawm lub cev hnyav rau ib txhais tes

Tsa tes rau hauv txoj hauj lwm dag

Handstand thawb-up

Rov qab push-ups

3 teev ntawm 15 reps.

Rov qab thawb-up

Dumbbell Reverse Push-Up

Kev tawm dag zog rau cov xovxwm

3sets ntawm 30 reps.

Dumbbell Abdominal Exercise

Nqa lub cev ntawm cov xovxwm

Leg tsa ntawm xovxwm

Squats

3 teev ntawm 20 reps.

Split squat tsis hnyav

Squat tob

Dhia squat

Lunges

3 teev ntawm 20 reps.

Kab laug sab lunges

Lunges

Overhead Lunges

Dhia nrog kev hloov ntawm ob txhais ceg

Exercises rau pob tw

3 teev ntawm 20 reps.

Yees duab: Julia

Ib-legged glute choj

Nce lub duav nrog kev txhawb nqa ntawm lub rooj ntev zaum

Plank

Tuav rau 60 vib nas this, 3 teev.

Classic thiab sab plank

Lub hauv caug plank ntawm lub luj tshib

Ib txhais ceg plank

3. Endurance complex

Kev xaiv 1

Ua 100 burpees ntawm ib lub sij hawm tsis nres. Sim txo lub sijhawm ua tiav txhua lub sijhawm.

Kev xaiv 2

Ua kom tiav ntau li ntau tau hauv 12 feeb:

• 10 khob;
• 10 lunges nyob rau hauv lub dab dej;
• 20 push-ups.

Kev tawm dag zog sab nraum zoov

Yog tias nws sov sab nraum zoov, koj tuaj yeem nrhiav tau lub rooj ntev zaum, kab rov tav bar, cov kab sib txuas, phab ntsa tuav thiab sib txawv koj cov kev ua haujlwm nrog cov ntsiab lus calisthenics.

1. Cardio

Ib kilometer khiav yooj yim. Yog tias koj tsis nyiam khiav, ua cov cardio workouts saum toj no lossis ua haujlwm ntawm cov ntaiv.

2. Ntu fais fab

Hauv qab no koj yuav pom ob peb cov yeeb yaj kiab uas cov neeg ncaws pob nto moo Al Kavadlo qhia txog kev tawm dag zog. Xaiv qhov nyuaj uas haum rau koj qib.

Push ups

3 teev ntawm 15 reps.

Squats

3 teev ntawm 20 reps.

Pull-ups

3sets ntawm 10 reps.

Dips rau ntawm qhov tsis sib xws

3 teev ntawm 15 reps.

Kev tawm dag zog rau cov xovxwm

3 teev ntawm 15 reps.

Nce lub hauv caug mus rau hauv siab ntawm kab rov tav bar

Nce ob txhais ceg mus rau kab rov tav bar

3. Complex rau txoj kev loj hlob ntawm endurance

Kev xaiv 1

Crossfit-complex "Sinti":

• 5 rub-ups;
• 10 kev txhawb nqa;
• 15 squat.

Ua ntau npaum li koj ua tau hauv 20 feeb.

Kev xaiv 2

Ua kom tiav 5 rounds:

• 250 meters khiav;
• 5 burpees nrog rub-ups (yog tias koj paub yuav ua li cas tawm ntawm kab rov tav bar, ua lawv);
• 10 dhia ntawm lub rooj ntev zaum;
• 15 dips rau ntawm qhov tsis sib xws;
• 15 ceg nce mus rau kab rov tav bar.

Workout ntawm lub puam

Lub puam hnub so tsis yog vim li cas thiaj tso koj qhov kev tawm dag zog. Cov xuab zeb tsim kev tsis ruaj khov, yog li cov kev ua si ib txwm ua nyuaj dua, tshwj xeeb tshaj yog khiav thiab dhia. Yog li ntawd, peb lub puam workouts yuav suav nrog qhov siab tshaj plaws dhia, khiav thiab cardio ce.

1. Cardio

Ua txhua qhov kev tawm dag zog rau 30 vib nas this:

• khiav ntawm kev kub ceev;
• ib sab gallop;
• gallop rau lwm sab;
• khiav rov qab.

So me ntsis thiab rov ua dua.

2. Kev ua kom muaj zog

Bearish nkag

3 teev ntawm 30 vib nas this.

Cov yees duab hauv qab no qhia tau hais tias yuav ua li cas rau lub bearish tsav.

Lub tsheb kauj vab

3 teev ntawm 15 reps.

Plank push-ups

3 teev ntawm 30 vib nas this.

Ntev dhia burpee

3 teev ntawm 20 reps.

Koj tab tom ua ib txwm burpee, tab sis es tsis txhob dhia, koj dhia ntev. Nco ntsoov kov cov xuab zeb nrog koj lub hauv siab thiab lub duav hauv qab: qhov ntau dua qhov kev txav, qhov zoo dua koj yuav ua haujlwm rau koj cov leeg.

Dhia squat

3 teev ntawm 20 reps.

Squat ntawm ib ceg nrog dhia mus rau sab: 3 teeb ntawm 20 zaug.

3. Endurance complex

Ua txhua qhov kev tawm dag zog 10 zaug, tom qab ntawd 9, 8, 7, thiab ntxiv mus txog rau ib qho. Tsis txhob so ntawm cov teeb.

• Dhia tawm ntawm squat.
• Push ups.
• Xyaum "fold" ntawm cov xovxwm.

Cov khoom siv uas koj tuaj yeem nqa nrog koj

Muaj cov khoom siv hnyav thiab compact uas, yog tias tsis hloov koj lub gym, yuav ua rau muaj kev sib txawv thiab ua rau koj cov workouts nyuaj.

Expander daim kab xev

Roj hmab bands ntawm txawv thicknesses yog tus kws qhia zoo heev rau kev mus ncig thiab kev mus ncig ua lag luam. Hook daim kab xev hla lub qhov rooj lossis lub txee kov thiab koj muaj mini version ntawm crossover. Tsis tas li ntawd, nrog kev pab los ntawm kev nthuav dav, koj tuaj yeem ua rau muaj ntau yam kev tawm dag zog: lunges, squats, push-ups.

Koj yuav pom ntau yam kev xaiv kev tawm dag zog hauv kab lus no. Los ntawm txoj kev, nrog no universal simulator koj tsis tau tsuas yog ua dag zog, tab sis kuj stretch.

Hinges

Lwm lub tshuab ua kom muaj zog thiab siv tau zoo heev. Txuas cov loops rau lub bar thiab koj tuaj yeem tso tag nrho cov leeg nqaij, nrog rau koj cov tub ntxhais, thiab tsim kom muaj kev sib npaug. Cov kab lus yog hais txog lub voj simulators thiab qee qhov kev tawm dag zog nrog lawv. Kuj muaj ntau yam kev ua haujlwm looping tuaj yeem pom ntawm no.

Hla txoj hlua

Hla txoj hlua qoj ib ce twj tso kua mis tag nrho lub cev, ua kom lub neej ntev thiab cov hluas. Nyob rau tib lub sijhawm, txoj hlua yog pheej yig heev thiab hnyav me ntsis - zoo tagnrho rau kev mus ncig. Ntawm no yog 50 txoj hlua ua kom muaj txuj lom rau koj cov kev ua haujlwm cardio.

Sau rau hauv cov lus hais li cas koj cob qhia ntawm kev mus ncig ua lag luam thiab so haujlwm.