2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Ib qhov kev pab cuam hauv tsev luv luv los ntawm tus kws qhia qoj hnub qub Janet Jenkins.
Qhov kev tawm dag zog no yuav ua haujlwm zoo ntawm cov leeg nqaij thiab oblique plab plab, lub duav flexors, thiab tseem yuav thauj khoom me ntsis ntawm caj npab thiab lub xub pwg nyom.
Lub complex suav nrog cuaj kev ua si:
- "Darts" nrog koj txhais taw.
- Tso ob txhais ceg qab lub taub hau nrog kov lub hauv ncoo.
- Lavxias teb sab crunches nrog lub hauv ncoo.
- Twists nyob rau hauv lub side plank.
- Twisting nrog lwm lub hauv caug.
- Hla lub hauv ncoo ntawm tes mus ko taw.
- V - tuav.
- "Txiab" nrog koj txhais taw tuav lub hauv ncoo hauv koj txhais tes.
- Kov lub hauv ncoo.
Koj tuaj yeem ua cov kev txav no hauv ntau txoj kev:
- Nyob rau hauv daim ntawv ntawm kev cob qhia ib ntus. Ua ib qho kev tawm dag zog ib zaug rau 30-60 vib nas this, nyob ntawm koj qib kev qoj ib ce.
- Los ntawm txoj kev. Ua ob mus rau peb teev ntawm 10-15 repetitions ntawm txhua qhov kev tawm dag zog.
Pom zoo:
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