2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Koj yuav tau tawm hws, tab sis cov nqi calories yuav vwm.
Kev tawm dag zog suav nrog kev txav mus rau txhua pawg leeg nqaij thiab ua rau lub duav tshwj xeeb zoo. Vim muaj kev siv zog thiab so me ntsis, lub plawv dhia tseem siab nyob rau hauv tag nrho cov workout.
Yog tias koj muaj lub zog ua nws raws li tau hais tseg, tsuas yog 20 feeb koj tuaj yeem hlawv txog 200 kcal thiab nce koj lub zog noj rau qee lub sijhawm tom qab chav kawm.
Ua txhua qhov kev tawm dag zog ntawm qhov nyuaj rau 45 vib nas this thiab txav mus rau tom ntej yam tsis tau so. Yog tias kev txav mus los nrog ib ceg, ua 20 vib nas this txhua. Thaum ua tiav, so rau ib feeb thiab pib dua. Ua 4-5 laps.
Lub workout muaj tsib ce:
- Dhia los ntawm lub lunge nrog lub hauv caug extension.
- Ob lub lunges thiab squat.
- "Leeg ua ke - ob txhais ceg sib nrug" nyob rau hauv txoj hauj lwm dag thiab squatting.
- Squat taug kev.
- Los ntawm ib qho tseem ceeb dag mus rau "swb" nrog thawb-ups.
Yog tias koj tuav tsis tau 45 vib nas this, txo koj lub sijhawm ua haujlwm los ntawm ib feem peb, lossis ntxiv 15 vib nas this ntawm so ntawm kev tawm dag zog. Qhov no yuav txo koj lub zog siv me ntsis rau kev tawm dag zog, tab sis nws yuav tso cai rau koj ua tiav nws yam tsis tau nres ntev.
Pom zoo:
Cov cai ntawm cov tub rog ua ntej, thaum lub sijhawm thiab tom qab ua tub rog hauv tub rog
Cov ntaub ntawv tseem ceeb hais txog cov cai ntawm cov tub rog cov tub rog rau yav tom ntej conscripts: kev cog lus kev pab cuam, so, nyiaj hli thiab kev kho dua tshiab ntawm lub tsev kawm ntawv tom qab tub rog
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