Yog tias koj nyiam barnie workout los yog tab tom nrhiav rau ib qho kev pab cuam yooj yim rau ntau yam ntawm koj cov chav kawm qoj, peb xav kom koj them sai sai rau qhov youtube channel SummerFit Girl. Nws tus sau, tus kws qhia tus kheej Asmeskas Mariel, nrhiav tau koj channel tsis ntev los no. Txawm li cas los xij, nws tau tswj hwm los tsim qee qhov kev tawm dag zog uas tsim nyog tau txais txiaj ntsig.
Mariel nyob hauv Texas thiab yog tus kws qhia tus kheej muaj ntawv pov thawj thiab tus kws qhia qoj ib ce. Nws los ntawm cov menyuam yaus thaum yau koom nrog hauv daim duab skating, yog li xaiv txoj haujlwm tau raug txiav txim siab ua ntej. Raws li nws hais Mariel, nws lub hom phiaj yog pab tib neeg kom muaj kev ntseeg siab, hlub koj tus kheej thiab koj lub cev, kom hnov kev hlub ntawm kev ua si nawv.
Peb muab 9 qhov kev tawm dag zog los ntawm SummerFit Girl uas yuav pab koj rub lub cev thiab ua haujlwm ntawm cov teeb meem hauv tsev. Cov kev pab cuam tau muab faib ua 2 pawg: barnie kev ua si nrog tsom rau ntawm ncej puab thiab pob tw thiab ntu kev kawm nrog rau qhov tseem ceeb ntawm cov leeg nqaij lub cev tag nrho.
Barnie's low impact workout
Cov kev tawm dag zog no feem ntau yog tsom rau qhov teeb meem thaj chaw ntawm ncej puab thiab pob twtab sis kev tawm dag zog rau caj npab thiab lub plab kuj muaj nyob rau hauv qhov kev pab cuam. Rau kev tawm dag zog koj yuav xav tau dumbbells thiab lub rooj zaum ua ib qho khoom siv. Cov chav kawm muaj kev cuam tshuam tsawg thiab haum rau txhua qib kev qoj ib ce. Cov kws qhia rau kev qoj ib ce tsis xav tau
1. Ntev Ntev Tag Nrho Lub Cev Barre Chav Kawm (45 feeb)
Nyob rau hauv thawj ib nrab ntawm cov yeeb yaj duab koj yuav ua ib tug pulsating barnie ce rau ncej puab thiab pob tw nrog lub rooj zaum (squats thiab ceg nqa mus rau sab). Tom qab ntawd koj yuav tawm dag zog nrog dumbbells, rau 10 feeb rau tes, xub pwg, hauv siab thiab nraub qaum. Qhov kawg 10 feeb yog nyob rau hauv pem teb, koj yuav ua ib ce rau lub plab thiab ob txhais ceg.
2. Ntev Ntev Tag Nrho Lub Cev Barre Chav Kawm #2 (45 feeb)
Qhov kev sib tham no muaj cov qauv zoo sib xws: thaum pib ntawm cov yeeb yaj kiab Burnie ce, tom qab ntawd ua haujlwm nrog dumbbells rau caj npab thiab tom qab ntawd ua haujlwm hauv pem teb. Kev xaiv ntawm kev tawm dag zog kuj zoo ib yam li cov yeeb yaj kiab yav dhau los, tshwj tsis yog tias cov kev txav txav hauv qhov kev pab cuam no sib piv tsawg dua. Cov kev tawm dag zog no (Tag nrho lub cev Barre Class thiab tag nrho lub cev Barre Class #2) koj tuaj yeem hloov ntawm lawv.
3. Ntev Ntev Cardio Barre Chav Kawm (45 feeb)
Txawm hais tias lub npe qhov kev pab cuam no tsis tuaj yeem raug ntaus nqi rau tag nrho cardio workout. Mariel tau npaj rau koj ob peb lub sijhawm luv luv cardio, tab sis feem ntau qhov kev sib tham yuav suav nrog kev tawm dag zog barnich nrog lub rooj zaum rau tus ncej puab thiab pob tw thiab kev tawm dag zog rau lub cev sab saud. Cov qauv txheej txheem zoo ib yam li cov yeeb yaj kiab dhau los.
4. Ntev Ntev Barre Fitness: Booty, Abs, caj npab (35 feeb)
Lwm qhov kev tawm dag zog rau txhua qhov teeb meem, uas tseem muaj peb ntu: Barrie kev tawm dag zog, kev tawm dag zog nrog dumbbells rau kev tawm dag zog lub cev hauv pem teb. Qhov kev zov me nyuam yuav siv sijhawm me ntsis tsawg dua li 3 qhov kev tawm dag zog dhau los.
Workout rau tag nrho lub cev rau 20-30 feeb
Txhua qhov kev tawm dag zog hauv qab no tsom rau General poob phaus, txhim kho qhov zoo ntawm lub cev rog hlawv thiab cov leeg nqaij. Cov yeeb yaj kiab tsim nyog rau qib pib thiab nruab nrab.
1. Tag Nrho Lub Cev Toned - Ua kom lub cev tag nrho (30 feeb)
Qhov kev tawm dag zog no nrog dumbbells yuav pab koj kom nruj cov leeg thiab ua kom lub cev tag nrho. Thawj 10 feeb ntawm Mariel muab squats thiab lunges ua ke nrog kev tawm dag zog rau caj npab thiab lub xub pwg nyom. Tom ntej no 10 feeb yog nyob rau hauv pem teb, koj yuav ua exercise rau ob txhais ceg thiab pob tw. Qhov kawg 10 feeb mob siab rau kev tawm dag zog rau lub plab thiab ncab.
2. Tag Nrho Lub Cev Kettlebell Workout (20 feeb)
Ib qho yooj yim workout, uas yog haum txawm rau beginners. Nyob rau hauv thawj ib nrab ntawm Mariel npaj rau koj lub zog ce nrog hnyav (squats, deadlifts, nqes hav), thaum lub sij hawm thib ob ntawm lub teeb cardio ce kom hlawv calories. Ua tiav kev cob qhia hauv pem teb ce rau cov xovxwm.
3. Kickbutt Cardio Kickboxing Workout (30 feeb)
Qhov ntawd yog qhov tsis tshua muaj kev cuam tshuam cardio workout uas tsis muaj dhia, lunges thiab squats kuj zoo rau cov pib tshiab. Qhov kev pab cuam yog raws li kickboxing, thiab tom qab ntawd koj tsa koj lub plawv dhia, pib cov txheej txheem rog rog thiab hlawv ntau calories. Cov yeeb yaj kiab no tuaj yeem ua ke nrog Bernini kev cob qhia lossis kev cob qhia nrog qhov hnyav rau cov leeg nqaij.
4. Tag Nrho Lub Cev Hlawv & Ntsuas Pob Ua Haujlwm (25 feeb)
Tab sis yog tias koj muaj ib lub fitball, ces koj yuav tsum tau sim qhov kev pab cuam no ntxiv dag zog rau cov leeg ntawm SummerFit Girl. Cov kev sib tham tau tuav nyob rau hauv ib tug nyob ntsiag to pace, koj tos rau ib tug yooj yim ce nrog ib tug pob thiab dumbbells. Ib feem loj ntawm kev cob qhia tshwm sim nyob rau hauv pem teb, yog li nws kuj muaj kev nyab xeeb rau koj cov pob qij txha.
5. Fat Burning HIIT Cardio Workout (25 feeb)
Zoo, yog tias koj nyiam lub sijhawm cardio-load, ces muab qhov nyiam rau qhov kev tawm dag zog 25 feeb rau tag nrho lub cev. Nyob rau hauv thawj ib nrab ntawm cov yeeb yaj duab koj yuav pom ib tug striping cuam tshuam cardio ce thiab ce nrog ib tug tseem ceeb ntawm lub pob tw thiab ncej puab. Nyob rau hauv lub thib ob ib nrab ntawm kev tawm dag zog yog nyob rau hauv pem teb tsuas yog kom ntxiv dag zog rau lub pob tw thiab nias. Rau qhov video no koj tsis xav tau cov khoom muag.
Yog hais tias koj tab tom nrhiav rau zoo workout rau poob phaus, rog hlawv thiab lub cev lub cev, saib kuj ntawm no yog peb xaiv:
- 5 Hnub Sib tw: peb npaj txhij-rau-MMA workout los ntawm FitnessBlender
- 14 ce rau pob tw thiab ncej puab los ntawm Linda Wooldridge tsis muaj lunges, squats thiab dhia
- GymVirtual: 10 kev dhia haujlwm cardio los ntawm Spanish tus kws qhia Petri Jordan
- Top 12 cardio kev tawm dag zog los ntawm FitnessBlender, nrog rau kev hais txog lub plab
Tus workout cuam tshuam tsawg