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BeFit Nyob rau hauv 30 Extreme Workouts yog qhov nyuaj ntawm kev cob qhia ib ntus nrog dumbbells tsim kom txo qhov hnyav thiab txhim kho lub cev zoo. Qhov kev zov me nyuam yog dawb kiag li thiab muaj dawb hauv Youtube.
Txoj haujlwm piav qhia BeFit Hauv 30 Extreme Workouts
Qhov kev pab cuam tau tsim los ntawm lub cev muaj zog portal tshwj xeeb BeFit los txhim kho koj lub cev thiab txhim kho lub cev zoo. Lub complex muaj kev mob siab rau ib ntus kev cob qhia uas tsom mus rau txoj kev loj hlob ntawm zog, agility thiab endurance. Koj yuav hlawv rog, ntxiv dag zog rau cov leeg thiab ua kom lub cev muaj zog nrog kev ua haujlwm pub dawb 20 feeb.
Cov chav kawm yog qhia los ntawm cov kws paub txog kev tawm dag zog thiab cov kws qhia ntawv pov thawj Scott Herman thiab Susan Becraft. Lawv yuav coj koj mus ib qho kev pab cuam peb lub hlis nrog daim ntawv qhia hnub npaj. Rau 90 hnub koj yuav tuaj yeem poob phaus, hlawv lub cev rog, ua kom cov metabolism sai thiab tau txais txiaj ntsig zoo. Txhua 30 hnub theem ntawm kev nyuaj ntawm chav kawm yuav nce, yog li koj yuav ua tau zoo thiab txhim kho koj lub cev muaj zog.
Hlawv rau Beat: 12 kev ua haujlwm luv luv rau lub cev tag nrho los ntawm BeFit
Lub complex yog tsim los ntawm kev sib xyaw ntawm aerobic thiab kev cob qhia lub zog. Cov muaj pes tsawg leeg ntawm BeFit Hauv 30 Extreme Workouts suav nrog 9 qhov sib txawv video: peb ntawm txhua qib. Txhua qhov kev tawm dag zog yuav siv sijhawm li 20 feeb. Rau kev tawm dag zog koj yuav xav tau dumbbells, xaiv qhov hnyav raws li lawv lub peev xwm los ntawm 1.5 kg thiab siab dua. Program los ntawm BeFit haum rau theem nrab thiab siab dua.
BeFit Nyob rau hauv 30 Extreme Workouts yog ib qho nyuaj workouts nrog rau kev ua si classic, thaum lub sijhawm luv luv. Muaj tseeb ob peb yuav khiav nws rau 90 hnub, tab sis rau kev hloov, cov chav kawm no yuav haum koj zoo kawg nkaus. Coaches Scott thiab Susan tsis tuaj yeem hu ua tus txhawb siab ib leeg, tab sis lawv tau ua haujlwm zoo heev.
Lub complex BeFit Hauv 30 Extreme Workouts
Daim ntawv qhia hnub ntawm cov chav kawm xav tias koj yuav cob qhia 4 zaug hauv ib lub lis piam. Yog tias koj tsis npaj ua raws li qhov kev zov me nyuam rau 3 lub hlis, koj tuaj yeem xaiv cov lus qhia cais, nyob ntawm seb koj xav tau. Peb nthuav qhia koj piav qhia ntawm tag nrho cov cuaj yeeb yaj kiab, uas suav nrog ntawm chav kawm BeFit Hauv 30 Extreme Workouts.
Txhua qhov kev sib tham muaj ntau qhov kev tawm dag zog, qhov kev tawm dag zog siv sijhawm 60 vib nas this thiab lawv tsis rov ua dua. Txawm nyob rau hauv kev cob qhia nrog ib tug tsom mus rau ib tug tshwj xeeb teeb meem cheeb tsam tsuas yog koom nrog tag nrho lub cev.
Thawj theem (Level 1)
1. Tag nrho lub cev poob phaus Workout
Nis cardio kev ua haujlwm hlawv rog thiab ua kom muaj zog. suav nrog 3 qhov sib tw ntawm 3 qhov kev tawm dag zog txhua, so ntawm kev tawm dag zog - 30 vib nas this. Tom qab peb lub voj voog tos koj 2 kev tawm dag zog ntxiv rau cov leeg nqaij. Cov khoom muag tsis xav tau.
ce: Lub hauv caug siab, dhia Jacks, Burpees, Skaters, Squat, Hop, ntiv taw dhia, Heisman, Kub taw, roob nce toj, tsheb kauj vab, pem teb Wipers.
2. Fat Burning thiab Abs Workout
Workout rau hlawv rog thiab ntxiv dag zog rau cov leeg nqaij. suav nrog 4 qhov sib tw ntawm 3 qhov kev tawm dag zog txhua qhov nrog 30-thib ob ntawm qhov kev tawm dag zog. Koj yuav ua ntau yam kev tawm dag zog rau lub pob zeb: sawv, pw tom qab, nyob rau hauv txoj hauj lwm ntawm lub bar. Koj yuav xav tau ib nkawm dumbbells.
ce: Curtsey Lunge, Push Up rau Sab Plank, Hloov V-Up, Lateral Shuffle, Squat, Deep Lunge Alternating Press, Sab Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Tsheb kauj vab, Tire Flips, Plank Sab nraum lub hauv caug tsav, Rooj saum .
3. Ob txhais ceg, ncej puab thiab pob tw workout
Program nrog rau qhov tseem ceeb ntawm lub cev qis: ob txhais ceg, ncej puab thiab pob tw. Tsis tas li ntawd koom nrog koj lub cev thiab lub hauv paus. Qhov kev sib kho yuav muaj 3 qhov sib tw ntawm 3 qhov kev tawm dag zog txhua qhov nrog 30-thib ob ntawm qhov kev tawm dag zog. Hauv kev xaus, tos koj ob peb qhov kev tawm dag zog rau cov leeg nqaij. Koj xav tau ib nkawm dumbbells.
ce: Squat Xovxwm, txhav-ceg tuag nqa, khoov dua T-Law, faib Squat, khoov dua lwm kab, Lateral squat, Hloov rov qab Lunge, Rov qab ya nrog ceg nqa, Swimmers, Lavxias teb sab twists, Alternating ceg poob.
Qib 2 (Level XNUMX)
4. Tag Nrho Lub Cev Kho Mob Workout
Videothreesome rau roj hlawv thiab endurance kev loj hlob, uas muaj aerobic, plyometric thiab ua haujlwm ua haujlwm rau tag nrho lub cev. Chav kawm suav nrog 3 qhov sib tw ntawm 3 qhov kev tawm dag zog txhua qhov, ntawm qhov kev tawm dag zog yuav tsum tau so hauv 30 vib nas this. Cov khoom muag tsis tas yuav tsum tau.
ce: Rotating Skier Jumps, Groiners, Plank Push-Ups, Ob Tuck, Lateral Shuffle Drop, Hop Hop Tuck, Planks Salutes, Butt Kicks, Fast Feet Sprawl, Salute Groiners.
5. Cardio Ab Blast Workout
Ua haujlwm ntsiag to rau cov leeg nqaij hauv plab thiab qhov ntxiv load rau sab sauv ntawm lub cev. suav nrog 3 qhov sib tw ntawm 3 qhov kev tawm dag zog txhua qhov nrog 30-thib ob so tom qab txhua qhov kev tawm dag zog. Tom qab peb zaug koj yuav muaj 2 qhov kev tawm dag zog ntxiv. Koj yuav xav tau ib nkawm dumbbells.
Ib ce muaj zog: triple Tswv yim w/ Dumbbell, laub Up rau Yawg, Sab Crunch, Lateral Leg Kov, Chest Press, Sab V-Ups, Hnub Qub Lateral Planks, Hloov Pauv Flys, Triple Crunch, Luj Tshib Plank Hold, Superman.
6. Kev ua haujlwm ntawm lub cev qis
Program nrog rau qhov tseem ceeb qis cev, tab sis koj tseem yuav koom nrog lub hauv paus, caj npab thiab lub xub pwg nyom. Xws li 4 rounds ntawm 3 ce ib ce, ntawm ce 30 vib nas this so. Zaum kawg ua hauj lwm ntawm xovxwm. Koj yuav xav tau ib nkawm dumbbells thiab lub rooj zaum.
Ib ce muaj zog: Pem Hauv Ntej Squat Xovxwm, Ib Leeg Tuag Li Lift, Renegade Kab, Bulgarian Split Squat, Choj W / Pull-Over, Plank W / Kab & Fly, Rov Qab Lunge, Hloov Lunge, Hloov Squat, Renegade Freaks, Static 90 Degree Tuav, Oblique Swivel.
Qib peb (Level 3)
7. Tag Nrho Tag Nrho Lub Cev Roj Hlav Workout
Ntxim qab heev cardio kev ua haujlwm rau tag nrho lub cev uas siv kev sib xyaw ua ke ntawm kev ua haujlwm, plyometric thiab aerobic ce. Qhov kev sib tham yuav muaj 3 qhov sib tw, 4 qhov kev tawm dag zog hauv txhua qhov, ntawm txhua qhov kev tawm dag zog 15 vib nas this. Koj yuav xav tau ib tug dumbbell.
ce: Push Jerks, Squat Jump, Siab hauv caug kov, Burpees Rau Push Up, Ib ceg ceg, Ib ceg Tuck, Roob nce toj mus rau Burpees, Plank Tuck-Ins, Fais Fab Jacks, Alternating Snatch, Plank nrog Rotation, Rotating Dhia Lunges, Ib ceg Squat Tuav.
8. Lub Hwj Chim Loj Hlob Ua Haujlwm Lub Cev Muaj Zog
Qhov kev pab cuam ib ntus uas suav nrog kev tawm dag zog lub zog nrog lub dumbbell thiab hnyav plyometric ce kom nce lub plawv dhia thiab hlawv rog. Koj yuav pom 4 rounds ntawm 4 ce nyob rau hauv txhua qhov, nruab nrab ntawm txhua ce 15 vib nas this so. Kuj tseem muaj ntau qhov dhia zoo li hauv kev tawm dag zog dhau los, tab sis muaj ce ua hauj lwm rau cov leeg. Koj yuav xav tau ib nkawm dumbbells.
ce: Dhia Squat, Dumbbell viav vias, Jerk, Kab, Plank Retraction, Hloov Hloov Lunge, Lateral Bounding Hops, Ob Sab Snatch Lunge, Ib Leeg Hla Tom Qab, Choj Russians, Tuck Jumps, dhia Shrugs, Sumo tuav.
9. Extreme Cardio Abs Fat Blast Workout
Qhov kev tawm dag zog cardio no suav nrog qhov tseem ceeb ntawm kev ua haujlwm ntawm Cora. Ntxiv nrog rau kev tawm dag zog aerobic, koj yuav ntxiv dag zog rau cov leeg nqaij hauv plab nrog kev tawm dag zog thiab sawv thiab pw hauv pem teb. Video suav nrog 3 ntu ntawm 4 qhov kev tawm dag zog txhua. Nruab nrab ntawm kev tawm dag zog yuav yog 15-thib ob so. Koj yuav xav tau ib tug dumbbell.
ce: Plie Dhia Squat, Siab rau qis, Fais fab Up, Fais Fab V-Up, Viav 90 Tig, Dhia Sab Kick, Do lub lauj kaub Lunges, Nkoj Rotations, Russians, Push-Up Jack, Frogger, X-Tawm, Isometric Ab Rocker.
Koj tuaj yeem xaiv tus kheej cov yeeb yaj kiab lossis mus rau ntawm daim ntawv qhia hnub. Kev tawm dag zog tsis tu ncua nrog BeFit Hauv 30 Kev Ua Haujlwm hnyav yuav pab coj koj los ze zog cov qauv zoo tagnrho.
Kuj nyeem: 8 kev ua haujlwm tau zoo los ntawm ntau tus kws qhia Kev Hlawv Txhua Hnub
Npaj cov kev pab cuam, kom lub suab thiab cov leeg loj hlob, Kev ua haujlwm ib ntus Nrog dumbbells