Planks, push-ups, lunges thiab ntau dua - cov kev ua si ntawm lub cev tag nrho tuaj yeem pab cov neeg uas tsis muaj sijhawm rau lub gym
Kev khiav nrawm nrawm, caij tsheb kauj vab thiab lwm yam kev txawj siv lub cev yuav ua rau koj muaj feem muaj sia nyob. Tsheb ciav hlau tam sim no
Ob tus pib thiab cov neeg ncaws pob paub txog xav ua kom lub zog thiab ntim ntawm caj npab cov leeg. Lub neej hacker yuav qhia koj yuav ua li cas rub koj txhais tes yog tias ua haujlwm nrog qhov hnyav tsis yog rau koj
Qhov kev tawm dag zog no yuav ua kom zoo nkauj lub duav thiab lub suab koj hauv 20 feeb xwb. Vim lub peculiarities ntawm lub tsev complex, koj yuav kuj twj endurance
Squats pab tsim kom muaj zog hauv koj lub cev qis, ntxiv dag zog rau koj lub hauv paus, txhim kho kev yoog raws, txo qhov kev pheej hmoo ntawm kev raug mob, thiab txhim kho koj qhov kev ua haujlwm
Iya Zorina ceeb toom: cov txheej txheem thawb-up tsis raug siv lub nra ntawm cov leeg thiab tuaj yeem ua rau raug mob rau lub xub pwg nyom lossis nraub qaum
Cov txheej txheem squat tsis raug nrog qhov hnyav dawb yog qhov txaus ntshai heev rau lub nraub qaum thiab hauv caug. Xyuas seb koj puas ua qhov kev tawm dag zog no kom raug
Peb qhia dab tsi yog qhov zoo dua los xaiv rau kev cob qhia lub zog - dumbbells lossis hnyav. Nrhiav seb qhov twg yog qhov zoo rau koj thiab cov plhaub twg zoo dua los yuav
Kev xaiv ntawm qhov yooj yim sab nraum zoov kab rov tav bar ce rau tag nrho cov leeg nqaij loj yog tsim txawm rau cov neeg uas tsis nco qab thaum lawv zaum kawg rub
Pib khiav yog tsim nyog tsis tsuas yog kom poob phaus. Koj tuaj yeem nrhiav kev sib haum xeeb nrog koj lub siab thiab lub cev thaum khiav
Cov kev tawm dag zog no yuav pab txhim kho kev txav ntawm tus txha nqaj qaum, ncab lub duav flexors, thiab ntxiv dag zog rau glutes thiab abs. Thiab tshem tawm qhov mob rov qab
Hauv tsab xov xwm no, peb nkag siab tias chondroprotectors yog dab tsi, lawv yog dab tsi thiab lawv tuaj yeem pab nrog cov teeb meem sib koom ua ke, tshwj xeeb tshaj yog kev raug mob kis las
Yog tias koj lub hauv caug mob, nrog koj tus kws kho mob tham ua ntej pib lossis ua haujlwm ntxiv. Muaj ob peb yam uas yuav tsis ua mob rau koj
Hauv kab lus no, peb yuav qhia koj qhov twg yog qhov zoo rau koj: cardio lossis kev cob qhia lub zog, nyob ntawm koj lub hom phiaj
Nws yuav tsis tuaj yeem tso lub pob tw tsuas yog nrog kev pab ntawm squats thiab deadlifts. Hauv tsab xov xwm peb yuav qhia koj yuav ua li cas ntxiv dag zog rau cov leeg gluteal thiab cov kev tawm dag zog dab tsi yuav pab nrog qhov no
20 feeb ntawm kev tawm dag zog kom cov leeg muaj zog thiab muaj kev sib npaug zoo. Ua cov kev tawm dag zog no ntawm lub siab, ua kom zoo, thiab tswj tau
Qhov kev ua haujlwm cardio no zoo meej rau cov neeg uas xav hlawv calorie ntau ntau, tsim kev ua siab ntev, thiab sim qee yam sib txawv. Tsuas yog tsis txhob tawm dag zog thaum tshav kub kub
Qhov kev tawm dag zog hauv tsev no yog tsim los rau cov uas tsis muaj sijhawm. Tab sis koj tseem yuav tau txais txiaj ntsig kev noj qab haus huv thiab lub cev
Cardio tsis zoo ib yam li khiav. Muaj ntau txoj kev xaiv, thiab hnub no peb muab koj ib qho ntawm lawv. Nws hu ua "Kev tuag ntawm 10 meters."
Peb yuav qhia rau koj seb qhov kev sib tw thiab kev sib tw ntev npaum li cas cuam tshuam rau ib leeg, nrog rau lwm yam uas koj yuav tsum xav txog txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau
Karate, crossfit, powerlifting thiab lwm yam kev ua si uas tsis ncaj ncees lawm suav hais tias tsis tsim nyog rau cov poj niam
Yog tias koj tsis siv qhov hnyav hnyav, cov kev tawm dag zog no nrog kev nthuav dav rau txhua pawg leeg yuav zoo hloov koj qhov kev tawm dag zog hauv lub gym
Cov cwj pwm tsis zoo hauv lub neej niaj hnub yog qhov tsis zoo rau koj txoj kev noj qab haus huv thiab tiv thaiv koj kom tsis txhob ua tiav ntau dua hauv kev ua kis las. Tshawb nrhiav seb cov cwj pwm no yog dab tsi thiab yuav ua li cas tshem tau lawv
Lub neej hacker yuav qhia koj yuav ua li cas thiaj li tso cov xovxwm ntawm kab rov tav bar. Qhov tshwm sim yuav pom tau tom qab ob peb lub hlis ntawm kev cob qhia tsis tu ncua
Ib qho kev tawm sab nraud ntawm tsib qhov kev tawm dag zog rau caj npab thiab lub duav yuav ua kom zoo thauj cov leeg sib txawv. Koj tsuas yog xav tau lub rooj ntev zaum qis thiab timer
Ib qho yooj yim Circuit Court workout yuav pab kom sov cov nqaij ntshiv ntawm lub cev, nkees ntawm pw ntawm lub puam ntev. 15 feeb ntawm kev ua si lom zem, thiab koj tuaj yeem mus ua luam dej
Gym workout tsuas yog muaj txiaj ntsig yog tias koj ua qhov yog. Dab tsi ua yuam kev yuav tsum zam - hais tias tus neeg ncaws pob paub txog
Kev tawm dag zog luv luv los ntawm Zuzka yog lwm txoj hauv kev zoo rau kev ua haujlwm hauv lub gym nrog tus kws qhia. Ua yeeb yaj kiab thiab ua tiav txoj haujlwm
Txawm hais tias koj tsis txaus siab rau kev xyaum nyuaj, koj tseem tuaj yeem sim ntau hom yoga. Thawj cov kauj ruam feem ntau yog siv tau rau cov pib tshiab. Hauv tsab xov xwm no, peb yuav saib cov yam ntxwv ntawm yoga hom xws li Y23, Sivananda Yoga, Bikram Yoga, Yoga Nidra thiab lwm yam.
Lub cev qhuav dej tuaj yeem tshwm sim tsis yog los ntawm kev nqhis dej xwb. Qee lub sij hawm lub cev xa peb lwm cov cim qhia txog qhov tsis muaj dej, qhov tseem ceeb yog kom paub txog lawv
Los ntawm tsab xov xwm no koj yuav kawm paub yuav ua li cas pab thawj zaug los ntshav, pob txha, lom, frostbite thiab lwm yam xwm txheej ceev
Cov noob caj noob ces muaj ntau yam ua rau peb qhov kev ua kis las thiab cov duab, tab sis nws tsis yog txhua yam hais txog caj ces. Muaj lwm yam uas yuav tsum nco ntsoov
Shelling yog qhov quintessence ntawm kev ua tsov ua rog niaj hnub no, lub apogee ntawm kev xav tsis zoo thiab qhov nyuaj tshaj plaws rau tib neeg lub siab
Muaj ntau yam txiaj ntsig rau kev khiav thaum sawv ntxov. Tab sis ua li cas koj thiaj li tau txais koj tus kheej kom ntaus txoj kev thaum ntxov? Muaj qee qhov kev ua yuam kev uas yuav ua rau txoj haujlwm yooj yim dua
Txhawm rau ua cov ntawv qhia zaub mov zoo, koj yuav tsum tau coj mus rau hauv tus account ntau yam khoom, paub tias glycemic Performance index yog dab tsi thiab nws cuam tshuam li cas ntawm cov rog
Qhov kev tawm dag zog 10-feeb no yuav npog koj qhov kev xav tau kev txav mus los txhua hnub, lub hom phiaj sib txawv ntawm cov leeg nqaij, thiab pab koj noj qab haus huv
Ib lub teeb tab sis khaus workout yuav pab koj zoo siab thiab ua rau koj nyob rau hauv lub siab rau tag nrho ib hnub. Ua qhov no cardio nrog suab paj nruag upbeat
Yog tias cov pob qij txha tsis hloov pauv txaus vim yog cov leeg nqaij tawv nyob ib puag ncig lawv, koj yuav tau nqa qhov hnyav ntawm koj lub nraub qaum. Thiab qhov no yog fraught nrog teeb meem
Cov txheej txheem no suav nrog cov kev tawm dag zog zoo xws li kev taug kev plank, snowboarder dhia thiab cobra. Lawv yuav hloov ob qho tib si jogging thiab gym
Cov lus dab neeg no tsis tau tshwm sim los ntawm qhov chaw. Tab sis ua ntej ntawm tag nrho cov, nws yuav tsum tau borne nyob rau hauv lub siab hais tias cov nqaij thiab rog yog ob lub hauv paus sib txawv cov ntaub so ntswg