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- 8 lub qis cuam tshuam cardio workout los ntawm HASfit
- 1. 15 Min Tsawg Zog Txav Rau Lub Pob Zog Rau Pib (105-210 calories)
- 2. 20 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (105-210 calories)
- 3. 20 feeb Tsawg Cardio Ua Haujlwm rau Pib (75-150 calories)
- 4. 25 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (140-300 calories)
- 5. 30 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (160-320 calories)
- 6. 30 Min Tsawg Qhov Cuam Tshuam Cardio rau Cov Pib Pib & Cov Neeg Uas Tau Bored Yooj Yim (190-380 calories)
- 7. 35 Min Tsawg Qhov Tsawg Cuam Tshuam Cardio Ua Haujlwm rau Pib (215-430 kcal)
- 8. 35 Min Sawv Cev Tsis Ncaj Ncees & Tsis Cuam Tshuam Cardio rau Cov Pib (160-320 calories)
Cia li pib kawm thiab saib s cuam tshuam tsawg cardio workout? Peb muab rau koj 8 qhov kev nyab xeeb aerobic video los ntawm HASfit yam tsis tau dhia thiab ceeb! Cov kev tawm dag zog ntev li ntawm 15 mus rau 30 feeb thiab tsim nyog txawm tias rau cov neeg uas tsis tau ua ib qhov chaw tawm rooj.
Coach HASfit Joshua thiab Claudia muab cov kev kawm zoo rau qhov kub hnyiab thiab hlawv lub cevCov. Rau cov chav kawm koj yuav xav tau ib khub ntawm lub teeb ntswj (0.5-1.5 kg) lossis cov taub dej. Raws li txoj cai, cov chav kawm sib xyaw ua ke cardio thiab qoj ib ce rau nqaij leeg. Kev cob qhia ntawm ib qho aerobic pace, uas txhais tau tias koj yuav ua haujlwm zoo rau kev poob rog.
Yausuas thiab Claudia muab 2 xaiv kev tawm dag zog: ntau khaus thiab tsis khaus qhov kev xaiv. Xaiv kev hloov kho raws li koj lub peev xwm. Hauv kev piav qhia ntawm qhov kev cob qhia tau qhia txog kwv yees ntau npaum li cas ntawm cov calories uas hlawv thaum kawm. Hauv qee cov yeeb yaj kiab tsis muaj qhov sov siab los yog txias dua, yog li nco ntsoov sim lawv rau koj tus kheej.
- Ua kom sov: https://youtu.be/lrecexMFCQU
- Suab: https://youtu.be/TcSUK-whh_g
8 lub qis cuam tshuam cardio workout los ntawm HASfit
1. 15 Min Tsawg Zog Txav Rau Lub Pob Zog Rau Pib (105-210 calories)
Kev tawm dag zog yam tsis tau sov-siab thiab txias-down. Qhov kev zov me nyuam suav nrog ua 2 txoj kev qoj ib ce rau 40 vib nas this:
- Lateral Jukes / Sab Kauj Ruam
- 1,2,3,4
- Phab ntsa nce toj / w / o Dhia
- Rov Qab Lunge + Caws / Kauj Ruam Tom Qab + Curls
- Dhia Jacks / Butt Kick Jacks
- Ntiv Taw Sib Tw / Pob Xaws Tuav
- Suab Siab Kho Siab Tshaj Plaws
- Dhia Nrov Ntsa Lub Taub Hau Ib Leeg / Ntau feem ntsug
- Khawb + Ntoo Ntoo / Chops Ntoo
2. 20 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (105-210 calories)
Qhov no daim npav workout yog Yausua, nws suav nrog tsuas yog workout tsis muaj hitch. Txoj kev kawm no muaj 2 txoj kev qoj ib ce:
- Phab ntsa nce toj
- Khiav Khiav
- Pem Hauv Ntej Kick + Punch
- Bent-dhau Kab Seesaw
- Sab sij huam
- Viav Vias Vwm
- Ballistic phab ntsa laub tawm
- Lub Hauv caug Chops
- Sab Juke
- Caij ski
- Zaum thiab rub
- Sab sij huam
Saib cov yees duab hauv YouTube
3. 20 feeb Tsawg Cardio Ua Haujlwm rau Pib (75-150 calories)
Warm-up + tsoo + 1 kab kev qoj ib ce rau 45 vib nas this:
- Siab Punch + Khiav Hauv Chaw / High Punch
- Sab Nraub & Rov Qab Hops / 1,2,3,4
- Bent dhau Seesaw
- Duav + Luj Tshib Yuav Pob Ceg / Luj Tshib Siv Hauv caug
- Caij Khwb Daus
- Lateral High Knees los ntawm Plank Taug Kev + Ua Tsis Tau / Tsis Tuav
- Siab Kick Pulldown / Siab Hauv Plaus Pulldown
- Seesaw Nyiaj Siv Ua Haujlwm Xovxwm
- Sab Tes Shuffle / Lateral Juke
- Diagonal tsuav
Saib cov yees duab hauv YouTube
4. 25 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (140-300 calories)
Nov yog tib daim video naj npawb 4, tsuas yog ua tawm dag zog nws rov ua hauv 2 puag ncig thiab tsis yog qhov hitch.
Saib cov yees duab hauv YouTube
5. 30 Min Tsawg Raug Cuam Tshuam Cardio Ua Haujlwm rau Pib (160-320 calories)
Warm-up + dab + 2 rounds ntawm kev tawm dag zog rau 45 vib nas this:
- Hauv siab txhaws txhaws + Khiav hauv qhov chaw / Lub Peb Hlis
- Juke Lateral / Sab rau Sab
- Seesaw Npuag Pullovers
- Khawb + Pem Ncaws Pob & Ntaus Nrig / Hauv Pem Hauv Ntej Kick & Punch
- Xam nrog nce + 4 Roob nce toj / Ntsa
- Nqes / Daus los ntawm dai
- Sab Ntaus + Ceg Ncaws Pob / Sab Sawv
- Ovrhd Posterior Viav Vias / Ob Leeg
- Ncaws Pob Nkuag Taub Qab
- Hloov Burpee / Incline
Saib cov yees duab hauv YouTube
6. 30 Min Tsawg Qhov Cuam Tshuam Cardio rau Cov Pib Pib & Cov Neeg Uas Tau Bored Yooj Yim (190-380 calories)
Qhov no yog dua ua kev tso ua ke ntawm ntau qhov yeeb yaj kiab: Zaj 4 + No. 5.
Saib cov yees duab hauv YouTube
7. 35 Min Tsawg Qhov Tsawg Cuam Tshuam Cardio Ua Haujlwm rau Pib (215-430 kcal)
Sov-sov + qaum + 1 round cardio:
- Sab Rau Sab Punch + Pleev Mem Tes / Tsis muaj mem tes
- Staggered Taub Qab Kicks + Pem Hauv Ntej Tsa Ib Tes Ib Tes
- Seesaw Thawb Rub
- Sab Nrig Rauv + Lub Hauv Paus Rais Ris / Sab Rais + Lub Peb Hlis
- 4 Cov Qhov Pom + 2 Txoj Kev Lauv
- Rov Qab Lunge + Twist / Split Squat + Twist
- Plyo Phab Ntsa Sib Tsoo
- Lateral Kauj Ruam / Sab-Rau-Sab
- Tsawg Ceev Skater / Siab
- Staggered Ncaws Pob thiab Crunch / Ree Rais
Saib cov yees duab hauv YouTube
8. 35 Min Sawv Cev Tsis Ncaj Ncees & Tsis Cuam Tshuam Cardio rau Cov Pib (160-320 calories)
Cov kev tawm dag zog suav nrog kev ua kom sov, ntsej muag, cardio-ib feem (yees duab # 5) thiab kev tawm dag zog rau lub plab uas ua los ntawm kev sawv:
- Nordic Cov Neeg Caij Nkoj / tsis siv tes taw hnyav
- Twist + Ncaj Ncaj Ncaj Ncaj Qes + + Qes Ncaws
- Nyo Kev Txuas Ntxiv / tsis muaj qhov hnyav
- Sawv Los Ntswj / tsis hnyav
- Cua hlob / tsis muaj tes taw hnyav
- Sawv Kev Sab Ceg
- Meb Zoo Thaum Zoo
- Hla Tus Ntiv Tes Mus Kov / Lub Hauv Paus kov
- Oblique Kev sib hloov / tsis muaj qhov hnyav
- Xaus Lifting Crunch
Saib cov yees duab hauv YouTube
Qhia kev nyab xeeb, siv tau thiab xis nyob! Kev pab ntau yam ntawm peb lub vev xaib GoodLooker.Ru yuav pab txhua tus kom nrhiav tau cov kev pab cuam uas nyiam rau ob tus pib tshiab thiab qib siab.
Yuav tsum pom:
- 14 qhov qis qis cuam tshuam cardio workouts los ntawm FitnessBlender rau cov pib xyaum
- Ua haujlwm HASfit: rau cov neeg laus nrog kev raug mob thiab mob hauv ntau qhov chaw ntawm lub cev
- Top 10 video's qis cuam tshuam nrog Pilates rau cov teeb meem
Rau cov pib tshiab, Cardio qhov teeb meem qis qis workout Nrog dumbbells