12 feeb workout ntawm hnub rau hnyav lub cev Load

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

Txhawm rau ua qhov no, koj yuav xav tau dumbbells.

Hauv qhov kev tawm dag zog no, tag nrho lub cev sab saud yuav ua haujlwm kom zoo: thawb-ups yuav tso koj lub hauv siab thiab triceps, thiab kab dumbbell yuav tso koj nraub qaum thiab biceps. Tsis tas li ntawd, lub xub pwg nyom, obliques thiab lub duav flexors yuav tau txais kev thauj khoom zoo.

Thiab vim lub caij nyoog hom, lub complex yuav tsa lub mem tes, hlawv ntau calorie ntau ntau thiab ceev cov metabolism.

Ua cov kev txav hauv qab no:

1. Push-up nrog ib tug dumbbell rub mus rau hauv siab + dhia "ceg ua ke - ob txhais ceg sib nrug" nyob rau hauv lub bar.
2. Sab nraub qaum nrog lub hauv caug-rau-lub luj tshib ntawm sab caj npab + sab V-ups.
3. Dumbbell push-ups thiab rub mus rau hauv siab ntawm ib ceg.
4. Sab laug nrog lub hauv caug-rau-lub luj tshib ntawm sab caj npab + sab V-ups.

Ua txhua qhov kev tawm dag zog rau 50 vib nas this, so 10 vib nas this. Koj tuaj yeem hloov lub sijhawm ua haujlwm thiab so kom haum rau koj lub peev xwm: ua haujlwm tsuas yog 40 lossis 30 vib nas this, thiab so lub sijhawm so.

Thaum koj ua tiav qhov kawg txav, so rau 30-60 vib nas this, yog tias tsim nyog, thiab pib dua. Ua kom tiav 2-3 lub voj voog, tsom rau koj tus mob thiab muaj peev xwm.