6 ab ce ua haujlwm tiag tiag

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

Nrhiav qhov xav tau cubes ntawm koj lub plab tsis yog qhov nyuaj yog tias koj ua raws li kev noj haus kom raug thiab siv cov kev tawm dag zog uas koj yuav pom hauv kab lus no.

Sab bar

• Pib txoj hauj lwm. Reclining ntawm koj sab nrog ib qho tseem ceeb ntawm ib sab tes.
• Cov txheej txheem … Leaning ntawm koj lub luj tshib thiab ko taw, tsa koj lub duav kom lub cev txuas mus rau hauv txoj kab ncaj nraim. Xauv koj lub cev nyob rau hauv txoj hauj lwm plank rau 15 vib nas this. Rov qab smoothly mus rau qhov chaw pib.
• Ua tsis taus pa. Thaum tsa lub cev, nqus pa, thaum txo qis, exhale.
• Tus naj npawb ntawm repetitions. Qib nkag: 2 teev ntawm 15 vib nas this. Nruab nrab: 3 teeb ntawm 30 vib nas this. Advanced: 4 teev ntawm 60 vib nas this.

Twisting nrog nce ntawm lub hauv caug

• Pib txoj hauj lwm. Zaum, txhais tes tuav koj lub hauv caug.
• Cov txheej txheem … Nqa koj ob txhais ceg rau pem hauv ntej, thaum rub koj lub cev rov qab. Nws yog ib qho tseem ceeb uas tsis yog lub pob taws lossis lub nraub qaum yuav tsum kov hauv pem teb. Tom qab ntawd, nqa lub cev thiab ob txhais ceg tib lub sijhawm mus rau qhov chaw pib. Muaj qhov sib txawv ntawm qhov kev tawm dag zog no uas txhais tes tau so hauv pem teb.
• Ua tsis taus pa. Down - inhale, nce - exhale.
• Tus naj npawb ntawm repetitions. Qib nkag: 3 teev ntawm 10 reps. Nruab nrab: 4 teeb ntawm 20 reps. Advanced theem: 5 teeb ntawm 30 zaug.

Torso tig

• Pib txoj hauj lwm. Zaum nrog ob txhais ceg txuas mus rau pem hauv ntej.
• Cov txheej txheem … Tig lub cev rov qab me ntsis, caj npab txuas mus rau pem hauv ntej. Tig koj lub cev mus rau sab xis thiab sab laug.
• Ua tsis taus pa. Ua pa hauv thiab tawm ntawm qhov siab ntawm koj tus kheej.
• Tus naj npawb ntawm repetitions. Qib nkag: 3 teev ntawm 10 reps. Nruab nrab: 4 teeb ntawm 15 reps. Advanced theem: 5 teeb ntawm 25 zaug.

Twisting nrog tsa ceg

• Pib txoj hauj lwm. Pw rau koj nraub qaum, caj npab tawm mus rau sab, ob txhais ceg tsa ntawm lub kaum sab xis ntawm 90 °.
• Cov txheej txheem … Tsa lub cev thiab ncav cuag koj pob taws nrog koj txhais tes. Rov qab maj mam mus rau qhov chaw pib.
• Ua tsis taus pa. Thaum tsa lub cev, nqus pa, thaum txo qis, exhale.
• Tus naj npawb ntawm repetitions. Qib nkag: 3 teev ntawm 10 reps. Nruab nrab: 4 teeb ntawm 20 reps. Advanced qib: 6 teev ntawm 30 zaug.

Cruciform txiab

• Pib txoj hauj lwm. Pw ntawm koj nraub qaum, sab caj npab sab xis nyob hauv qab lub taub hau, sab laug txuas mus rau sab. Nyob rau hauv rooj plaub no, sab xis sab xis yog ywj siab, thiab sab laug yog khoov thiab so nrog ko taw rau hauv pem teb.
• Cov txheej txheem … Tsa koj txhais ceg ncaj ncaj kom nws ua lub kaum sab xis ntawm 90 °, tib lub sijhawm kov cov ntiv tes ntawm koj sab laug tes rau nws pob taws. Rov qab mus rau qhov chaw pib.
• Ua tsis taus pa. Thaum twisting, inhales, thaum rov qab mus rau qhov chaw pib, exhale.
• Tus naj npawb ntawm repetitions. Qib nkag: 3 teev ntawm 10 reps. Nruab nrab: 4 teeb ntawm 15 reps. Advanced theem: 5 teeb ntawm 25 zaug.

Alternating ceg tsa thaum pw

• Pib txoj hauj lwm. Pw ntawm koj nraub qaum, txhais tes hauv qab koj lub taub hau.
• Cov txheej txheem … Tsa ib txhais ceg ua ntej kom nws tsim lub kaum sab xis 90 ° thiab tom qab ntawd rau lwm qhov. Tuav txoj hauj lwm no ib pliag, thiab tom qab ntawd txo koj ob txhais ceg tig.
• Ua tsis taus pa. Thaum tsa ob txhais ceg, nqus pa, thaum txo qis, exhale.
• Tus naj npawb ntawm repetitions. Qib nkag: 3 teev ntawm 15 reps. Nruab nrab: 4 teeb ntawm 20 reps. Advanced theem: 5 teeb ntawm 30 zaug.

Peb cia siab tias qhov kev xaiv ntawm kev tawm dag zog no yuav pab koj nrhiav tau lub plab tiaj tus thiab sculpted. Qhov tseem ceeb yog tsis txhob tub nkeeg, kawm systematically, soj ntsuam kev noj haus, thiab sai sai koj yuav tsis raug lees paub!