2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Niaj hnub no nyob rau hauv peb lub sij hawm kev cob qhia yog ua hauj lwm nyob rau hauv xovxwm. Peb xav kom koj siv sijhawm li 10 feeb xwb, uas yuav coj koj ib kauj ruam ntxiv los ze zog rau lub plab thiab zoo nkauj. Tom qab tag nrho, 10 feeb yog me ntsis, txawm tias koj ntxiv 5 feeb kom sov ua ntej kev cob qhia thiab lwm 5 feeb kom ncab tom qab.
Thaum ua hauj lwm ntawm cov xovxwm, qhov teeb meem yog tias tsuas yog hlawv ntau calorie ntau ntau thaum lub sij hawm kev cob qhia tsis txaus rau cov cubes zoo nkauj, txij li thaum lub plab presses muaj ntau cov leeg thiab koj yuav tsum tau lub hom phiaj ua hauj lwm tawm txhua tus. Qhov no txhais tau hais tias nws yog ib qho tsim nyog los ua ntau yam kev tawm dag zog nrog kev nqa thiab kev sib tw hauv cov lus qhia sib txawv, thiab nrog ntau qhov rov ua dua. Tsuas yog tom qab ntawd koj yuav yuam kom tag nrho cov leeg ua haujlwm, txawm tias qhov tob tshaj plaws thiab tub nkeeg tshaj plaws, thiab tau txais qhov xav tau.
Qhov kev tawm dag zog no muaj ob lub supersets. Txhua ntawm lawv muaj ob qho kev tawm dag zog uas yuav tsum tau ua hauv ib txoj hauv kev. Tom qab ua tiav peb txoj hauv kev - so rau 60 vib nas this. Lub sijhawm so ntawm supersets kuj tseem yog 60 vib nas this.
Superset tus lej 1
Ib txheej: 30 ceg tsa + 30 sab saum toj nce (15 tsa rau ib sab, 15 mus rau lwm qhov). Tom qab ntawd - 60 thib ob so thiab cov txheej txheem tom ntej.
1. Dai ceg tsa
Nws tsis yog qhov tsim nyog los tsa koj ob txhais ceg siab raws li qhia hauv video, nws yog txaus los tsa lawv kom lub kaum sab xis ntawm lub duav thiab lub cev yog 90 degrees. Qhov tseem ceeb tshaj plaws yog kho koj lub cev kom tsis txhob muaj viav vias, thiab tsa koj ob txhais ceg tshwj xeeb nrog kev pab ntawm cov leeg nqaij hauv plab, thiab tsis yog lub duav flexors.
Ib qho yooj yim version yog ua ib qho kev tawm dag zog ntawm phab ntsa tuav los yog ib qho kev simulator tshwj xeeb nrog rau qhov tseem ceeb ntawm lub luj tshib thiab kev txhawb nqa tshwj xeeb rau sab nraub qaum.
2. Sab plank nrog nqa
Tuav nyob rau hauv txoj hauj lwm saum toj kawg nkaus rau ob peb feeb thiab rov qab mus rau qhov chaw pib. Ua ib txheej ntawm 30 reps (15 ntawm txhua sab) tam sim ntawd tom qab dai ceg tsa.
Superset tus lej 2
Qhov superset no ua tau zoo ib yam li yav dhau los: 30 repetitions ntawm dov nrog lub barbell thiab tam sim ntawd tsis so 30 twists thaum sawv nrog ib lub pob tshuaj. Tom qab ntawd so rau 60 vib nas this thiab ua cov txheej txheem tom ntej. Muaj peb txoj hauv kev yuav tsum ua raws.
1. Dov nrog lub barbell
Hauv qhov no, siv cov menyuam tshwj xeeb, uas tuaj yeem hloov lub barbell zoo rau koj.
2. Sawv ntsug siv lub pob tshuaj, lossis ua haujlwm "lumberjack"
Ua 15 twists nyob rau hauv txhua txoj kev.
Pom zoo:
Workout ntawm Hnub: 10 feeb kom muaj zog abs. Thiab tsis muaj kev pheej hmoo rau koj nraub qaum
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Workout ntawm ib hnub: 10 feeb rau ib tug tag nrho workout ntawm lub abs
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Qhov kev ua haujlwm no yuav tso cai rau koj kom tau txais lub duav muaj zog thiab cov xovxwm steel. Nyob rau tib lub sijhawm, nws siv sijhawm tsawg heev thiab tsis tas yuav tsum tau npaj tshwj xeeb