15 feeb kev tawm dag zog yam tsis muaj khoom siv uas yuav txuas koj lub neej tsawg kawg 3 xyoos

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

Kev tawm dag zog nruab nrab thiab tsis tu ncua pab ua kom lub cev muaj kev noj qab haus huv, txhim kho kev xav, txo kev ntxhov siab, thiab pab koj ua neej nyob ntev, zoo siab dua. Tab sis cov neeg feem coob, nrog rau cov txheej txheem ua haujlwm, tsuas yog tsis muaj sijhawm txaus rau kev ua kis las. Ib tug neeg yog tibneeg hu tauj coob tiag tiag, ib tug neeg tsuas yog tub nkeeg, thiab es tsis txhob ntawm kev cob qhia tsis tu ncua pom kev zam txim - ib txoj hauv kev tawm ntawm qhov xwm txheej rau ob pawg tuaj yeem pom, thiab, feem ntau, nws yog ib qho.

Niaj hnub no peb xav muab kev cob qhia rau koj yam tsis tau mus ntsib cov koom haum kis las, uas tsuas yog 10-15 feeb dawb hauv ib hnub.

Yog tias koj sib piv cov calories hlawv ib teev twg ntawm cov qauv kev ua kis las nrog cov ntsiab lus calorie ntawm koj nyiam noj, kev ua si kis las yeej hloov mus rau hauv lub sijhawm nkim, txij li txhawm rau txhawm rau tshem tawm ib qho txiv laum huab xeeb Sandwich, koj yuav tsum taug kev. ib teev lossis caij tsheb kauj vab, thiab rau peb daim pizza koj yuav tsum them rau ib teev ntawm aerobics lossis ua luam dej. Tus nqi ntawm ib lub Big Mac yog ib teev ntawm jogging lossis ntaus pob basketball. Tab sis yog tias lub hom phiaj tsis yog kom poob phaus, tab sis ua kom muaj zog thiab lub cev noj qab haus huv, thiab ua neej nyob ntev thiab nplua nuj, ces kev ua si yuav siv lub ntsiab lus sib txawv.

Piv txwv li, yog tias koj muaj 40 xyoo thiab xav ua neej nyob ntev dua 3 xyoos, koj yuav tsum tau ua 15 feeb ntawm kev tawm dag zog ib hnub txij hnub no mus txog rau koj hnub yug 65 xyoos. Yog tias koj ntxiv tag nrho lub sijhawm no, nws hloov tawm tias koj yuav siv li ib nrab xyoo ntawm kev ua kis las, thiab hauv kab hauv qab koj yuav muaj 2.5 lub neej ntxiv. Cov kev suav nyuaj yog qhov nruab nrab tsuas yog los qhia txog kev sib raug zoo ntawm lub neej expectancy thiab kev tawm dag zog me ntsis.

Thiab tam sim no cia peb tsiv mus rau qhov nthuav tshaj plaws - qhov kev pab cuam ntaiv qoj.

Dab tsi yog lub cev ntaiv

Cov ntaiv qoj ib ce yog qhov kev pab cuam 48-kauj ruam, nrog rau txhua kauj ruam uas sawv cev rau qee qhov kev rov ua dua ntawm tsib qhov kev tawm dag zog. Thawj 15 cov kauj ruam yog qhov kev ntsuam xyuas pib, thiab sawv cev rau cov kev xaiv sib dua rau qib tom ntej, uas yog los ntawm qib 16 txog 48. Kev tawm dag zog yuav tsum tau ua txhua hnub, lub sijhawm ntawm kev sib tham yog los ntawm 10 mus rau 15 feeb.

Qhov ceev ntawm koj nce ntaiv yog nyob ntawm koj qhov kev tawm dag zog qub. Koj tuaj yeem ua kom nrawm lossis, ntawm qhov tsis sib xws, qeeb, nyob ntawm seb koj xav li cas, tab sis koj yuav tsum ua txhua hnub (tshwj tsis yog mob). Ib kauj ruam yog txiav txim siab dhau thaum koj tuaj yeem ua tiav txhua qhov kev tawm dag zog yooj yim. Txhawm rau pib, koj tuaj yeem sim tso tseg 1 lub lis piam rau txhua kauj ruam.

theem pib

Raws li kuv tau hais, theem pib muaj 15 kauj ruam. Cia peb nyob ntawm lawv hauv kev nthuav dav ntxiv.

Qhov chaw. Cov no yog cov qauv yooj yim tshaj plaws thiab nqes hav! Sawv ntsug ncaj, taw xub pwg dav sib nrug, caj npab tsa saum koj lub taub hau. Lean rau pem hauv ntej, sim ncav cuag koj cov ntiv taw nrog koj cov ntiv taw. Rov qab mus rau qhov chaw pib thiab ua raws li tus naj npawb ntawm khoov.

Xovxwm. Pw koj lub nraub qaum, ob txhais ceg khoov ntawm lub hauv caug, caj npab txuas nrog lub cev. Tsa koj lub taub hau thiab lub xub pwg nyom kom koj pom koj pob taws. Tom qab ntawd maj mam rov qab mus rau qhov chaw pib. Rov ua dua tus lej uas tau teev tseg. Qhov no yog ib qho kev tawm dag zog sab sauv uas koj nqa tsuas yog koj lub cev sab sauv, ua kom koj lub nraub qaum tiaj tiaj rau hauv pem teb.

Nce ob txhais ceg. Puag pem hauv ntej, taw xub pwg dav sib nrug, xib teg hauv qab koj lub duav. Khoov koj lub hauv caug sab laug thiab nqa nws tawm hauv pem teb thaum nqa koj lub taub hau. Maj mam rov qab mus rau qhov chaw pib thiab rov ua tib yam nrog rau lwm ceg. Rov ua dua tus lej uas tau teev tseg. Kev nqa ntawm ob txhais ceg yog suav tias yog "ib zaug".

Kuv sim qhov kev tawm dag zog no. Kuv tsis paub xyov tus sau ntawv txhais li cas, tab sis lub taub hau yuav tsum tau tsa nrog lub cev sab sauv. Ntawd yog, koj tsis yog tsa koj lub taub hau xwb, tab sis sim tsa koj lub xub pwg nyom saum pem teb.

Push ups. Introductory push-ups yog lub hauv caug push-ups. Ntawd yog, txhua yam zoo ib yam li cov qauv thawb-ups, tsuas yog koj so tsis nrog koj txhais taw hauv pem teb, tab sis nrog koj lub hauv caug. Thaum lub sij hawm thawb-ups, yuav tsum tsis txhob muaj deflections nyob rau hauv lub qis rov qab, lub pelvis tsis protrude rov qab, lub plab yog rub rau hauv.

Khiav thiab dhia. Cov no yog cov sijhawm tshwj xeeb uas khiav ntawm qhov yooj yim pace thiab 7 dhia ntawm kev sib kis ntawm caj npab thiab txhais ceg mus rau sab yog muab txhua 75 kauj ruam.

theem pib

• Theem 1:

  inclines - 2, nias - 3, ceg tsa - 4, thawb-ups - 2, kauj ruam - 105 (1 mus kom ze ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Theem 2:

  inclinations - 3, nias - 4, ceg tsa - 5, thawb-ups - 3, kauj ruam - 140 (1 mus kom ze ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 65).

• Kauj Ruam 3:

  20 inclines - 4, nias - 6, ceg tsa ceg - 6, thawb-ups - 3, cov kauj ruam - 170 (2 txheej ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia yog 20).

• Kauj Ruam 4:

  inclinations - 6, nias - 7, ceg tsa - 8, thawb-ups - 4, kauj ruam - 200 (2 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 50).

• Kauj ruam 5:

  inclines - 7, nias - 9, ceg tsa - 9, thawb-ups - 5, kauj ruam - 225 (3 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 0).

• Kauj Ruam 6: inclinations - 8, nias - 10, ceg tsa - 10, thawb-ups - 6, kauj ruam - 255 (3 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 7:

  inclinations - 10, nias - 11, ceg tsa - 12, push-ups - 7, cov kauj ruam - 280 (3 teev ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 55).

• Kauj Ruam 8:

  inclinations - 12, nias - 13, ceg tsa - 14, thawb-ups - 8, cov kauj ruam - 305 (4 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 5).

• Kauj Ruam 9:

  inclinations - 14, nias - 15, ceg tsa - 16, thawb-ups - 9, cov kauj ruam - 325 (4 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 25).

• Kauj Ruam 10:

  inclinations - 16, nias - 16, ceg tsa - 18, push-ups - 11, cov kauj ruam - 350 (4 poob lawm ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 50).

• Kauj Ruam 11:

  inclinations - 18, nias - 18, ceg tsa - 20, thawb-ups - 12, cov kauj ruam - 370 (4 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 70).

• Kauj Ruam 12:

  inclinations - 20, nias - 20, ceg tsa - 22, push-ups - 13, cov kauj ruam - 390 (5 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 15).

• Kauj Ruam 13:

  inclinations - 23, nias - 21, ceg tsa - 25, thawb-ups - 15, cov kauj ruam - 405 (5 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 14:

  inclinations - 25, nias - 23, ceg tsa - 27, push-ups - 16, cov kauj ruam - 425 (5 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 50).

• Kauj Ruam 15:

  inclinations - 28, nias - 25, ceg tsa - 30, thawb-ups - 18, cov kauj ruam - 440 (5 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 65).

Qib tseem ceeb

Tom qab thawj kaum tsib kauj ruam, theem pib pib nrog kev tawm dag zog ntau dua.

Qhov chaw. Sawv ntsug ncaj, taw xub pwg dav sib nrug, ncab koj txhais tes thiab qaij, sim ncav cuag hauv pem teb ntawm koj ob txhais ceg. Tom qab ntawd, nyob rau hauv txoj hauj lwm no, maj mam dhia cia li ob peb centimeters thiab rov qab mus rau qhov chaw pib.

Xovxwm. Pw koj lub nraub qaum, ncab koj txhais tes raws koj lub cev, khoov koj ob txhais ceg ntawm lub hauv caug thiab tso koj txhais taw rau hauv pem teb. Ua ib lub cev nqa tag nrho (koj yuav tsum zaum siab) yam tsis tau nqa koj txhais taw tawm hauv pem teb lossis pab koj tus kheej nrog koj txhais tes thiab caj dab. Koj yuav tsum xav txog tias koj tab tom tuav lub pob ntaus pob tesniv nrog koj lub puab tsaig. Yog tias koj nias qhov kev xaiv tawm tsam koj lub caj dab, hnub tom qab koj yuav hnov mob hauv caj dab, thiab tsis nyob hauv plab;)

Nce ob txhais ceg. Pw ntawm koj lub plab, taw xub pwg dav sib nrug, xib teg hauv qab koj lub duav. Tsa ob txhais ceg tib lub sijhawm, sim ua kom lub duav tawm ntawm xib teg. Ib txhij nrog koj ob txhais ceg, tsa koj lub taub hau nrog koj lub xub pwg nyom. Maj mam rov qab mus rau qhov chaw pib thiab rov ua dua tus lej uas tau teev tseg.

Push ups. Tom qab nkag-theem thiab lub hauv caug push-ups, nws yog lub sij hawm mus rau lub feem ntau txheem thom khwm push-ups.

Khiav thiab dhia. Nws txawv ntawm thawj qhov kev xaiv tsuas yog nyob rau hauv tus naj npawb ntawm jumps - tam sim no yuav muaj 10, tsis yog 7.

Lub ntsiab theem:

• Kauj Ruam 16:

  inclines - 14, nias - 10, ceg tsa - 12, thawb-ups - 9, cov kauj ruam - 340 (4 teev ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 40).

• Kauj Ruam 17:

  inclines - 15, nias - 11, ceg tsa - 14, thawb-ups - 10, cov kauj ruam - 355 (4 txheej ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia yog 55).

• Kauj Ruam 18:

  inclinations - 16, nias - 12, ceg tsa - 16, thawb-ups - 11, cov kauj ruam - 375 (5 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 0).

• Kauj Ruam 19:

  inclinations - 18, nias - 13, ceg tsa - 17, thawb-ups - 12, cov kauj ruam - 390 (5 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 15).

• Kauj ruam 20:

  inclines - 19, nias - 14, ceg tsa - 19, thawb-ups - 13, cov kauj ruam - 405 (5 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 21:

  inclinations - 21, nias - 15, ceg tsa - 21, push-ups - 14, cov kauj ruam - 420 (5 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 45).

• Kauj Ruam 22:

  inclinations - 22, abs - 16, ceg tsa - 23, push-ups - 15, cov kauj ruam - 435 (5 mus kom ze ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 60).

• Kauj Ruam 23:

  inclines - 24, nias - 17, ceg tsa - 25, thawb-ups - 16, cov kauj ruam - 445 (5 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 70).

• Kauj Ruam 24:

  inclines - 25, nias - 18, ceg tsa - 27, thawb-ups - 17, cov kauj ruam - 460 (6 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 10).

• Kauj Ruam 25:

  inclines - 27, nias - 20, ceg tsa - 29, push-ups - 18, cov kauj ruam - 470 (6 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 20).

• Kauj Ruam 26:

  inclinations - 29, nias - 21, ceg tsa - 31, thawb-ups - 19, cov kauj ruam - 480 (6 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 27:

  inclinations - 31, abs - 23, ceg tsa - 33, thawb-ups - 20, cov kauj ruam - 490 (6 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 40).

• Kauj Ruam 28:

  inclines - 33, nias - 24, ceg tsa - 38, thawb-ups - 21, cov kauj ruam - 500 (6 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 50).

• Kauj Ruam 29:

  inclinations - 34, nias - 26, ceg tsa - 38, thawb-ups - 22, cov kauj ruam - 510 (6 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 60).

• Kauj ruam 30:

  inclines - 36, nias - 28, ceg tsa - 40, thawb-ups - 23, cov kauj ruam - 515 (6 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 65).

• Kauj Ruam 31:

  inclines - 38, nias - 29, ceg tsa - 43, thawb-ups - 24, cov kauj ruam - 525 (7 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 0).

• Kauj Ruam 32:

  inclines - 40, nias - 31, ceg tsa - 45, thawb-ups - 25, cov kauj ruam - 530 (7 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 5).

• Kauj Ruam 33:

  inclines - 43, nias - 33, ceg tsa - 48, thawb-ups - 26, cov kauj ruam - 535 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 10).

• Kauj Ruam 34:

  inclines - 45, nias - 35, ceg tsa - 51, thawb-ups - 27, cov kauj ruam - 540 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 15).

• Kauj Ruam 35:

  inclines - 47, nias - 37, ceg tsa - 54, thawb-ups - 28, cov kauj ruam - 540 (7 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 15).

• Kauj Ruam 36:

  inclines - 49, nias - 39, ceg tsa - 56, thawb-ups - 29, cov kauj ruam - 545 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 20).

• Kauj Ruam 37:

  inclines - 51, nias - 40, ceg tsa - 59, push-ups - 30, cov kauj ruam - 545 (7 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 20).

• Kauj Ruam 38:

  inclines - 54, nias - 43, ceg tsa - 62, thawb-ups - 31, cov kauj ruam - 545 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 20).

• Kauj Ruam 39:

  inclinations - 56, nias - 46, ceg tsa - 54, push-ups - 32, cov kauj ruam - 550 (7 mus kom ze ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 25).

• Kauj Ruam 40:

  inclinations - 59, nias - 48, ceg tsa - 68, thawb-ups - 33, cov kauj ruam - 555 (7 mus kom ze ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 41:

  inclines - 61, nias - 50, ceg tsa - 72, thawb-ups - 34, cov kauj ruam - 555 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 42:

  inclines - 64, nias - 53, ceg tsa - 75, thawb-ups - 35, cov kauj ruam - 555 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 30).

• Kauj Ruam 43:

  inclines - 66, nias - 55, ceg tsa - 78, thawb-ups - 36, cov kauj ruam - 560 (7 txoj hauv kev los ntawm jumps, tus lej ntawm cov kauj ruam tom qab dhia - 35).

• Kauj Ruam 44:

  inclinations - 69, nias - 58, ceg tsa - 81, thawb-ups - 37, cov kauj ruam - 560 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 35).

• Kauj Ruam 45:

  inclines - 72, nias - 61, ceg tsa - 85, thawb-ups - 38, cov kauj ruam - 560 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 35).

• Kauj Ruam 46:

  inclines - 74, nias - 64, ceg tsa - 88, thawb-ups - 39, cov kauj ruam - 575 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 50).

• Kauj Ruam 47:

  inclines - 77, nias - 66, ceg tsa - 92, thawb-ups - 40, cov kauj ruam - 575 (7 txoj kev los ntawm jumps, cov seem ntawm cov kauj ruam tom qab dhia - 50).

• Kauj Ruam 48:

  inclines - 80, nias - 69, ceg tsa - 96, thawb-ups - 41, cov kauj ruam - 575 (7 txoj hauv kev los ntawm kev dhia, tus lej ntawm cov kauj ruam tom qab dhia - 50).

Qhov kev zoo nkauj ntawm txoj hauv kev no yog tias koj tuaj yeem xyaum qhov system no nyob qhov twg, txhua lub sijhawm.

Yog tias koj muaj mob, cov chav kawm yuav tsum tau ncua, thiab tom qab ua tiav kev rov zoo, pib ntawm theem uas koj tau nres.

Nws nyuaj rau kuv hais tias nws nyuaj npaum li cas thiab cov txiaj ntsig yuav zoo li cas, tab sis nws tsim nyog sim, vim nws tsuas yog 10-15 feeb ib hnub.