Bunny Slope Beginner Workout: complex ntawm 2 lub hlis rau cov pib tshiab los ntawm Suski Lite

Yog tias koj nyuam qhuav pib ua kev tawm dag zog hauv tsev thiab xaiv qhov kev pab cuam yooj yim rau cov pib tshiab, sim cov txheej txheem npaj los ntawm Suski teeb Bunny Slope Beginner Workout. Qhov kev kawm 9-lub lim tiam no luv luv qhov kev ua haujlwm qis rau cov neeg pib tshiab, uas yog pub dawb rau hauv youtube channel ZuzkaLight.

Qhov kev piav qhia ntawm Bunny Slope los ntawm Suski teeb

Zuzka lub teeb (ib tus kws tshaj lij tshaj plaws ntawm kev ua haujlwm hauv tsev), feem ntau muaj kev siv zog ua haujlwm siab. Tab sis muaj Suzanny zoo slimming complex uas yuav cia koj mus cob qhia nyob rau hauv tsev txawm rau beginners. Rau cov lus qhia ntawm Bunny Slope Beginner Workout, koj tsis xav tau kev cob qhia. Lub complex muaj yooj yim cov chav kawm uas tsis tshua muaj kev cuam tshuamuas pab kom poob phaus thiab tshem tawm cov teeb meem. Qhov kev zov me nyuam yog qhov zoo tagnrho rau cov neeg uas muaj rog dhau thiab cov neeg uas coj txoj kev ua neej nyob sedentary.

Complex Bunny Slope qhia ib qho kev nce ntxiv hauv kev nyuaj. Koj pib nrog qhov kev tawm dag zog uas yooj yim tshaj plaws, tab sis thaum koj loj hlob koj lub cev lub zog thiab cov chav kawm endurance yuav nyuaj dua. Tsis pub dhau 9 lub lis piam koj yuav rov ua qhov kev tawm dag zog ntau zaus, uas yuav pab koj hloov mus rau qhov kev thauj khoom thiab saib xyuas lawv cov kev nce qib.

Nyob rau hauv tag nrho, qhov kev pab cuam suav nrog 20 luv workouts rau 15-25 feeb. Qhov kev zov me nyuam tsis koom nrog hnub so, koj yuav ua txhua hnub! Tab sis tsis txhob txhawj xeeb Zuzka lub teeb siv maj mam thauj khoom, uas yuav pab kom tsis txhob muaj kev dag ntxias. Kev tawm dag zog txhua hnub yuav ua tau zoo heev rau kev ua tiav cov txiaj ntsig zoo rau 2 lub hlis ntawm kev cob qhia. Vim txoj kev nyuaj Bunny Slope, koj yuav tsim ib lub Foundation ruaj khov rau kev ua lag luam ntxiv.

Qhov zoo ntawm qhov kev pab cuam:

• Zoo meej rau cov pib tshiab thiab cov uas tau so ntev hauv kev tawm dag zog.
• Lub sijhawm luv luv (15-25 feeb).
• Qhov kev zov me nyuam tau nce hauv qhov nyuaj (los ntawm cov yeeb yaj kiab yooj yim mus rau ntau qhov nyuaj).
• Qhov kev tawm dag zog qis qis tsis muaj dhia.
• Muaj daim ntawv qhia hnub npaj tau 2 lub hlis.
• Qhov kev zov me nyuam suav nrog 20 cov yeeb yaj kiab sib txawv.
• Lub complex yuav pab koj npaj rau kev cob qhia hnyav dua.

Rau cov chav kawm koj yuav xav tau cov khoom siv ntxiv: dumbbells 1-2 kg, fitball (rau qee cov yeeb yaj kiab), qoj band (rau cov yeeb yaj kiab tom qab hauv lub hlis thib ob). Zuzka pom zoo kom maj mam nce qhov hnyav ntawm dumbbells thaum koj ua tiav los ntawm txoj haujlwm, nws yuav pab koj ua tiav ntau dua los ntawm tsev kawm ntawv.

Zuzanna tso cai rau cov chav kawm yam tsis muaj kev sov so, tab sis nco ntsoov, kev sov siab ua ntej kev cob qhia yeej tsis muaj txiaj ntsig. Tom qab kev tawm dag zog, tsis txhob hnov ​​​​qab ncab thiab so cov leeg tom qab kev tawm dag zog.

Ua kom sov ua ntej kev tawm dag zog:

Stretching tom qab workout:

Yog tias koj kos npe rau ntawm lub vev xaib official Suski lub teeb, nws yuav yooj yim los saib xyuas lawv kev vam meej hauv kev cob qhia. Zuzanna muab koj ua lawv qhov kev ua tau zoo tom qab txhua qhov kev sib tham: tus naj npawb ntawm repetitions or lub sij hawm dhau mus , nyob ntawm qhov tshwj xeeb workout. Nyob rau ntawm nws qhov chaw muaj cov rooj tshwj xeeb uas ua rau tag nrho cov txiaj ntsig xav tau. Qhov no yuav tso cai rau koj kom pom meej koj cov txiaj ntsig.

• Lub sijhawm ua haujlwm yam tsawg kawg nkaus: #1, #2, #3, #7, #8, #9, #10, #11, #12, #13, #17, #18, #19, #20
• Kev tawm dag zog rau qhov siab tshaj plaws: # 4, # 5, # 6, # 14, # 15, # 16

Kev saib xyuas tas li ntawm koj cov txiaj ntsig yuav pab kom tsis txhob muaj kev ntxhov siab hauv koj qhov kev tawm dag zog thiab tsis tu ncua. Tsis tas li ntawd, nws ua rau koj siv zog rau nws qhov siab tshaj plaws, uas pom tseeb, ua rau ntau dua ceev ceev lub hom phiaj ua tiav. Tab sis koj tuaj yeem ua raws li cov yeeb yaj kiab yam tsis tas yuav ntxiv rau hauv tus account. Saib ntxiv: Complex Beginner los ntawm Suski teeb rau theem pib thiab theem nrab.

Bunny Slope Beginner Workout: all videos

1. Bunny Slope Workout #1 (22 feeb)

Khoom Siv: dumbbells.

• Butt & Legs (Ballerina hauv caug nce x 20 reps, Ballerina lub hauv caug nce rov qab x 20 ceg nqa, Rov qab nqa ceg rau pem hauv ntej ntiv taw x 2x)
• Caj npab, Lub xub pwg nyom, thiab nraub qaum (Qhov hnyav Bunny Slope x 20, x 20 Upright Kab, Khoov Kab X20)
• Abs (Txhawb Sit up Knee Tuck x 20, Wag tus Tsov tus tw rau Extended Legs alternating sab x 20, Tsheb kauj vab x 20, Rooj sab saum toj Crunch x 20)

2. Bunny Slope Workout #2 (25 feeb)

Khoom siv: dumbbells, lub rooj zaum.

• Butt & Legs (sab khoov x 20 rau squat, rau Deadlift pob taws tsa x 20 x 15/15 Nyob ruaj ruaj Lunge, deadlift, Sab lunge x 20 alternating)
• Rov qab, lub xub pwg nyom thiab caj npab (Curls rau lateral tsa x 10, x 20 diagonal punch, hauv caug kab x 20/20, hauv siab nias x 20)
• Abs (x20 txiab, hauv & tawm x20 hauv caug, hauv caug tuav x 20 suav ntawm txhua ceg, nqa lub luj tshib x20)

3. Bunny Slope Workout #3 (20 feeb)

Khoom Siv: dumbbells, fitball.

• Sumo Squat x 20
• Pem hauv ntej & Back 10/10 calve tsa
• Choj x 20
• Caws x 20/20
• Bicep curls swiss pob x 20
• DB diagonal tsa swiss pob 10/10
• Tricep Extension x 15
• Laying DB nce x V 10/10
• Superman nqa 20 alt.
• Swiss pob hip hla x 20
• Hla lub pob x 10
• Lub hauv caug hip tsa rau noog aub x 20 alt

4. Bunny Slope Workout #4 (17 feeb)

Khoom Siv: dumbbells.

• Wighted curtsy lunge rau calf nce 10/10
• Ib ceg txuas mus rau Windshield wiper 10/10
• Kab rov tav txiab x 20
• Ib ceg txhos caug thawb x10 alt
• Npauj Npaim x 10

5. Bunny Slope Workout #5 (19 feeb)

Khoom Siv: dumbbells.

• Pob taws tsa Sumo Squat x 10/10
• Sab rau Sab squat x 12
• Deadlift rau DB nyiaj siv ua haujlwm nce x10
• Plank up x 10
• hollow rau choj hauv caug tuck x10

6. Bunny Slope Workout #6 (17 feeb)

Khoom Siv: dumbbells.

• Squat & twist overhead xovxwm x 12 alt.
• Pem hauv ntej / rov qab lunge nrog DB curl x 5/5
• Lub hauv caug pob taws nqa (x5) rau hauv caug thawb x 6 teev
• Lub hauv caug sab plank ceg nqa x 10/10
• Lub xub pwg nqa (x5) / Butt nqa (x5) x 5 poob lawm

7. Bunny Slope Workout #7 (16 feeb)

Khoom siv: tsis xav tau.

• Choj x 20
• Ua luam dej x 10 (lub hauv siab nqa, ib ceg nqa)
• Hauv thiab tawm choj x 20
• Hla pob taws pob taws tsa 20/20
• Ib Leeg Choj nrog alternating Lub hauv caug tuck x 20
• Wag tus Tsov tus tw nqa x 20
• Sab Crunch x 20/20
• Plank up to txhos caug x 10

8. Bunny Slope Workout #8 (22 feeb)

Khoom Siv: dumbbells.

• Squat ceg nqa x 20
• Sab kauj ruam hauv caug nce qib rov qab rau hauv caug nce x 10/10
• Sab hauv ncej puab x 20/20
• Clam plhaub ceg extensions x 20/20
• Plank hauv caug tucks x 20

9. Bunny Slope Workout #9 (24 feeb)

Khoom Siv: dumbbells.

• Pem hauv ntej lub hauv caug nce x 10/10
• Tuag nqa / pem hauv ntej tsa / squat & nias x 10
• Luv hauv caug ceg nqa x 20 + 10 x nyob ruaj ruaj lunge (rov ua dua ntawm lwm ceg)
• Dumbbell V-nce rau Choj x 20
• Nyhav overhead criss-cross crunches x 20

10. Bunny Slope Workout #10 (20 feeb)

Khoom Siv: dumbbells, fitball.

• Deadlift rau Squat nrog pob nyiaj siv ua haujlwm x 15
• DB rows x 15
• Push ups x 15
• Npauj Npaim Lifts x 15
• Lub hauv siab nias x 15
• Lub xub pwg nyom nce x 15
• Criss Cross hnyav crunch x 16

11. Bunny Slope Workout #11 (21 feeb)

Khoom siv: fitball.

• Lub voj voog Squats nrog Swiss pob x 10
• Sawv ntiv taw kov x 10/10
• Rov qab Extensions x 10
• Push Ups x 10
• Swiss Pob hip hla x 10 alt.
• Swiss pob hamstring curl x 10

12. Bunny Slope Workout #12 (19 feeb)

Khoom Siv: dumbbells, fitball.

• V - kauj ruam Squat nrog lub curl / Deadlift x 10
• Lub hauv caug hip tsa rau lub xub pwg nias x 20
• Hauv caug rov qab ncaws 20/20 (glutes)
• Parallel kab ntawm ce pob x 10
• Taug kev Push ups ntawm kev tawm dag zog pob x 10

13. Bunny Slope Workout #13 (19 feeb)

Khoom Siv: dumbbells, fitball.

• Weighted Curtsy lunge ceg nqa x 10 alt.
• Luj Sumo Squat nrog curl rau saum taub hau lateral tsa x 10
• Npauj npaim ceg nqa kom thawb rau ntawm lub pob qoj ib ce x 10
• Lub duav tsa rau hauv siab nias ntawm lub pob qoj ib ce x 10
• Leg nqa ntiv taw kov x 10

14. Bunny Slope Workout #14 (18 feeb)

Khoom siv: tsis xav tau.

• Squat ceg nqa x 12
• Lub duav tsa x 20 + 20 rau saum
• Lub hauv caug ceg txhawb nqa sab nqa nqa 10/10
• Lub hauv caug push ups x 10
• Leg extension rau siab plank x10/10

15. Bunny Slope Workout #15 (19 feeb)

Khoom Siv: dumbbells.

• Sab rau Sab squat nrog pob taws tsa x 10 alternating
• Sab lunge bent hla kab x 10 alternating
• Plank lub hauv caug tuck thawb nce x 10 alternating ob txhais ceg
• Rov qab squats x 10
• Rocky Sit Ups x 10

16. Bunny Slope Workout #16 (17 feeb)

Khoom siv: qoj roj hmab band.

• Sab rau Sab kauj ruam nrog lub hwj chim band x 12
• Push mus rau Plank x 10 v kauj ruam
• Tso ceg tsa nrog lub hwj chim band 20/20
• Kab rov tav txiab x 20
• Txhawm rau tsa Hip abductor nias x 20

17. Bunny Slope Workout #17 (22 feeb)

Khoom siv: qoj elastic band, dumbbells.

• Sab ntsws deadlift x 20 alt.
• Clams nrog lub hwj chim band x 20/20
• Ib ceg txhos caug thawb x 10/10
• Sab hauv Thigh Lifts nrog Fais Fab Band 20/20

18. Bunny Slope Workout #18 (19 feeb)

Cov khoom siv: lub cev qoj ib ce, dumbbells, fitball.

• Tuag lift rau pob taws tsa x 15
• Nyob ruaj ruaj 15/15
• Sumo Squat x 15
• Hip Supported Plank Kab x 20 alt. - ua tsaug
• Dummbell V-nce rau Hip Raise ntawm ce pob x 20 - crewed
• Criss Cross Weighted crunch ntawm ce pob x 20 alt.
• Hla lub pob x 10
• Lub hauv caug pob luj tsa nrog lub hwj chim band x 15/15
• Clams nrog Fais Fab Band x 20/20 (lub hauv caug nqa)
• Dav Legged hip tsa nrog lub zog band kom hnyav zaum x 20

19. Bunny Slope Workout #19 (14 feeb)

Khoom siv: qoj elastic band, dumbbells.

• Taw tes nqa (x3) rau sab rau sab squats (x3) nrog lub hwj chim bands x 10 teeb
• Rov qab squat x 15
• Pem hauv ntej / rov qab lunge 10/10
• Squat thiab nias x 15
• Push up / 3 taw tes hauv caug tucks x 10 alt. ob txhais ceg
• Clam rau sab crunch 10/10
• Txhawm rau hnyav Hip Rais x 15 pob taws kov

20. Bunny Slope Workout #20 (23 feeb)

Khoom Siv: dumbbells.

• Curtsy Lunge rau Squat x 20 alt
• Sab Lunge Bent Over Kab x 20 alt
• Ntsuas Squat rau saum taub hau Xovxwm x 20 alt.
• Santana Kneeling Push Up x 10
• Hollow Scissors (x3) Hla ceg nqa x 20

If koj yog tus pib, nws raug pom zoo kom them sai sai rau cov kev pab cuam hauv qab no:

• Tseeb Beginner: 8-lub lim tiam ntawm workouts rau beginners
• YOUv2 los ntawm Leandro Carvalho: qhov kev pabcuam zoo rau kev pib tshiab!
• 14 qhov qis qis cuam tshuam cardio workouts los ntawm FitnessBlender rau cov pib xyaum

Npaj kev pab cuam Rau beginners kom poob ceeb thawj