txheem
Xav tsuas yog ua kom poob phaus, thiab ntxiv dag zog thiab ua haujlwm ntawm cov leeg nqaij? Peb muab rau koj lub zog kev qhia hauv tsev HASfit los ntawm rau txhua cov leeg leeg pab pawg uas yuav pab koj txhawm rau txhim kho kev txhaws ntawm lub cev. Ib qho ntxiv, tus kws qhia ua npe nrov youtube channel thiab muaj ib daim ntawv qhia hnub 30 hnub ntawm txoj cai lij choj rau kev pabcuam loj hlob ntawm cov leeg thiab tsim lub cev muaj zog.
30 Hnub Lub Cev Pabcuam Lub Cev: kev qhia hnyav hauv tsev
HASfit tus qhia (Joshua Kozak thiab nws tus poj niam Claudia) tau tsim 30-hnub phiaj xwm pub dawb hnyav qhia kev txhim kho cov leeg mob nyob hauv tsev. 30 Hnub Lub Cev Pabcuam Lub Cev yog qhov kev kawm zoo tshaj plaws ntawm hom no, uas yuav pab koj kom koj lub zog thiab txhim kho lub cev lub cev. Cov txheej txheem yog qhov tsim nyog rau feem ntau ua haujlwm hauv theem nrab mus rau theem siab ntawm kev cob qhia los ntawm ntau yam kev hloov kho ntawm cov kev tawm dag zog thiab kev tawm dag zog ntawm kev siv.
Qhov kev pab cuam suav nrog 20 txawv workouts, yog li koj tau lees tias tsis yog tho txawv thiab tsis muaj dab tsi. Tsis suav nrog kev ua kom sov thiab txias-sijhawm yuav ua rau koj li 30 feeb txhua hnub nrog ib hnub so ib lim tiam. Nyob twj ywm tej zaum lwm hnub (tsis nyob hauv daim ntawv qhia hnub) ntawm koj qhov kev txiav txim siab, txawm li cas los xij, kom rov kho tsawg kawg 1 zaug nyob rau ib lub lim tiam nws xav tau. Qee hnub koj yuav muab kev qhia kom xaiv los ntawm: hlawv (cardio-load) lossis Tsim Muaj Flex (lub zog thauj khoom rau tag nrho cov leeg leeg) raws li koj lub hom phiaj thiab kev xav tau.
Koj tuaj yeem rov ua 30-hnub txoj kev npaj ntau zaus raws li koj xav tau. Tab sis cov qhia tau qhia kom nce qhov hnyav uas siv rau txhua qhov kev tawm dag zog kom tsis txhob muaj toj siab thiab stagnation. Cov fais fab txheej no yuav haum txiv neej thiab poj niam tib siCov. Txawm li cas los xij, cov menyuam ntxhais yuav tsum tsis txhob txhawj tias lawv lub cev yog qhov loj ntxiv hauv qhov ntim ntawm qhov kev cob qhia ntawd. Vim tias qib qes tsawg ntawm cov testosterone ntau hnov tau nce hauv cov leeg nqaij yog qhov ua haujlwm tau zoo rau cov poj niam.
Yam tsawg kawg yuav tsum muaj cov cuab yeej rau qhov kev pab txhawb nqa qhov kev ua no hauv tsev - ob khub ntawm dumbbells (ib nkawm ob lub teeb thiab ib qho hnyav dua). Qhov hnyav ntawm dumbbells nyob ntawm koj qib ntawm kev nyab xeeb thiab tau txiav txim siab zoo tiag tiag. Koj yuav tsum tsis txhob yooj yim, qhov kev txuas tom kawg yuav tsum tau ua nyob rau ntawm qhov hluav taws xob ntau, tab sis koj yuav tsum tau ua raws li daim ntawv qhia kom raug.
As cov khoom siv ntxiv koj yuav xav tau: lub rooj ntev zaum, ib ce pobbarbell, tuav, hwj kais, expander, tab sis lawv tsis tas yuav. Txawm li cas los xij, ib qho saum npoo los ua kev qoj ib ce pw kom tsim nyog. Koj tuaj yeem siv qee qhov tso quav, nws yog qhov hloov pauv rau lub rooj ntev zaum lossis fitball. Txawm li cas los xij, qhov kev cob qhia lub zog no nyuaj rau kev siv cov leeg nqaij yam tsawg kawg ntawm cov khoom siv tsis zoo li lwm cov haujlwm zoo sib xws:
- P90X nrog Tony Horton: kev pabcuam fais fab rau koj lub tsev
- Tshaj 90 Hnub Ua Haujlwm: ib qhov kev pabcuam fais fab zoo
- Cev Tsiaj: lub zog ua cov qhia kev paub kom loj hlob rau cov leeg
Kev xaiv ntawm kev qhia kev hnyav rau cov leeg kev loj hlob los ntawm HASFit
Yog tias koj tsis xav koom nrog hauv kev kho lub zog, koj tsuas tuaj yeem tso tawm cov yeeb yaj kiab ib leeg rau hauv koj qhov kev npaj ua kom haum. Hauv qab no peb muab kev qhia paub ua zog hauv tsev HASfit los ntawm leeg lub cev sab sauv thiab sab cevCov. Kev cob qhia cov tawv ntoo hauv cov ntawv sau no tsis yog qhov nkag. Lawv yuav tau sau rau hauv ib tsab xov xwm cais, vim hais tias cov channel nthuav ntau ntau cov vis dis aus rau lub plab nqaij.
Ib ce muaj zog hauv qab no yog cov cim nrog Lub tuam tsev leeg (tsim tsa cov leeg leeg) thiab lawv tau suav nrog txhua txoj haujlwm 30 Hnub Lub Cev Pabcuam Lub Tsev Nruab Nrab hauv TsevCov. Peb tau yav dhau los muab koj qee qhov kev qhia ua kom muaj zog los ntawm HASfit, uas kuj tseem pom zoo rau kev siv ua kev xyaum yuag. Txawm li cas los xij, cov yeeb yaj kiab ntawm cov koob tshiab uas tsim tshwj xeeb tsim rau cov leeg nqaij.
Txhua daim video teev cov kev tawm dag zog hauv lub sijhawm tawm. Yog cov kev kawm tau ua ke ua ib pawg raws li tsab ntawv sau (piv txwv li A1 thiab A2), yog li ntawd ce no tau hloov chaw. Cov nuj nqis qhia pes tsawg tus rov ua dua. Rau txhua workout, koj xav tau dumbbells. Lwm yam khoom siv yog xaiv tau. Feem ntau, Claudia qhia pom muaj ntau yam nrog dumbbells, thiab Yausua siv cov kab tav toj, pas nrig, nthuav dav. Cov kev qhia hnyav no hauv tsev haum rau tus txiv neej thiab poj niam.
Kev cob qhia muaj zog hauv tsev rau pob tw thiab txhais ceg
1. 30 Min Lub Cev Ncaws Pob Ua Si Lub Cev Ua Haujlwm hauv Tsev Ua Si.
Rau ob peb ce hauv qhov kev qhia ua kom muaj zog no koj yuav xav tau lub rooj zaum / rooj zaum / platform.
- A1: Dumbbell Sumo Deadlift 3-0-3 Lub Caij 4 × 8
- B1: 1 ¼ Dumbbell Hauv Pem Teb Khawb x12 x10 x8
- B2: Dumbbell Bulgarian Pob Khawm Pob khawm x12 x10 x8
- C1: Dumbbell Hack Ncuav / Tawm Tau Heels x12 x10 x8
- C2: Dumbbell Stiff Leg Cawv Tuag / Ntiv Taw Siab x12 x10 x8
- D1: Dumbbell Kauj Ruam Ups 3 × 8
- D2: DB Sab Lunge / Xaws Sab Nraim Lunge 3 × 8
- E1: Dumbbell Squats + Calf Tsa x 4 Tabata puag ncig ntawm 20 sec ua haujlwm / 10 sec so
2. Siv 30 Tes Ua Haujlwm Tawm Ua Lub Cev Ua Haujlwm kom Tsim Ua Lub Zog
Kettlebell, barbell, ua kom lub pob / lub rooj ntev zaum - xaiv tau.
- A1: DB / Barbell Squat x15 x 12 x 10 x 8
- B1: DB Bulgarian Squat x15 x 12 x 8
- B2: DB Sumo DL / Barbell x15 x12 x8
- C1: DB Sab Lunge x12 x10 x8
- C2: DB Posterior Viav Vias / Kettlebell x12 x10 x8
- C3: DB Split Squat / Barbell x12 x10 x8
- D1: Barbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
- D2: DB Rov Qab Los Tsw 131 Sijhawm 3 × 8
- E1: Calf Tsa Taw Rau To Rau x 30 sec
- E2: Calf Tsa Nqa Toes Tawm x 30 sec
- E3: Ntiv Taw Hauv Calf Tsa x 30 sec
Kev qhia kom lub cev muaj zog hauv tsev rau cov leeg ib leeg
3. 30 Min Rov Qab thiab Bicep Workout los Ua Cov Cav Sib Tw
Koj tseem yuav xav tau phuam. Qws - yeem.
- A1 Deadlift / DB Deadlift x15 x12 x10 x8
- B1 Bent Hla Row / DB x15 x12 x10 x8
- B2 Zottman Curls x 15 x 12 x 10 x 8
- C1 Rov qab ya x12 x10 x8
- C2 Ib Sab Caj + Twist x12 x10 x8
- C3 Tseem Ceg DL + Shrug / RDL + Shrug x12 x10 x8
- D1 303 Tempo rauj Raws 3 × 8
- D2 Phuam Skydivers 303 Tempo 3 × 8
- E1 Dumbbell Tsoo x 60 sec
- E2 Alt Curl Burnout x 60 sec
4. 30 Min Lub hauv siab thiab Tricep Workout los Ua Cov Cav
Nws yog ntshaw kom muaj lub cev tsis sib haum lossis lub rooj ntev zaum.
- A1: DB Cov Ntawv Chest Xovxwm x15 x12 x10 x8
- B1: Tsho tswg Dumbbell x15 x12 x8
- B2: DB Kev Tshaj Tawm Kickback x15 x12 x8
- C1: DB Ya x12 x10 x8
- C2: DB Xov Xwm nrog Kev Sib Hloov x12 x10 x8
- C3: DB Luj Tshib Tawm Txuas Ntxiv x12 x10 x8
- D1: Tog Zaum Zaum / Lub Rooj Zaum Zaum 303 Tempo 3 × 8
- D2: Svend Xovxwm Thiab 303 Tempo 3 × 8
- E1: Kho kom zoo dua / hauv pem teb / Lub hauv caug x 60 sec
- E2: DB Triceps Ext x 60 sec
5. 20 Min Lub Xub Pwg Workout nrog Dumbbells
Tsuas yog xav tau cov dumbbell.
- A1: Cuban Xovxwm x12, x10, x8, x6
- B1: Dumbbell Hla thiab Rov Qab Xovxwm 3 × 8
- B2: Y Tsa 3 × 12
- B3: Tsheb Rov qab Delt Upright Leej 3 × 12
- C1: Dumbbell Pem Hauv Ntej Ua kom kub x12, x10, x8
- C2: Overhand Rov qab ya X12, x10, x8
- D1: Sab Tsa 3 × 8 + 3 × 5 sec Pulse
6. 20 Min Dumbbell Hauv Siab Mus Ua Si Ua Si Lub Cev
Nws yog ntshaw kom muaj lub cev tsis sib haum lossis lub rooj ntev zaum.
- A1: 2: 1 rau Cov Lus Tsis Txaus Siab Fly Fly15 x12 x10 x8
- B1: Hauv qab ntawm hauv siab xovxwm x15 x12 x10 x8
- B2: Dumbbell Tsawg Fly 's / Band x15 x12 x10 x8
- C1: Dumbbell Ya 4 × 8
- C2: Dumbbell Chest Xovxwm 4 × 15
- D1: 1 ¼ Txav Los ntawm Knees 3 x 30 vib nas this
- E1: Hover Pushup x 60 sec
7. 20 Min Lub Cav Mus Tshav Dumbbell Ua Haujlwm Rov Qab
Lub bar, pas nrig, ywj band - xaiv tau.
- A1: DB Bent Hla Row / Pullups 5 × 5
- B1: Dumbbell Sumo txhav txhav txhav Deadlift / Barbell x15 x12 x10 x8
- B2: Dumbbell High Pull / Hang Huv Barbell x15 x12 x10 x8
- C1: Dumbbell Upright Kab / Barbell x12 x 10 x8
- C2: Dumbbell Rov qab Tsho / Band Rub Los sib nrug x10 x12 x8
- D1: T x 30 vib nas this
- D2: Kuv X 30 sec
- D3: Y x 30 vib nas this
- E1: Plank Scapula Pushups los ntawm Knees / ntawm taw x 60 sec
8. 20 Min Lub Cev Nqaij Dumbbell Bicep Workout
Tsuas yog xav tau cov dumbbell.
- A1: Bent Hla Kab Tsaws Plaub 4 × 8
- B1: Dav Dav Nkhaus Nkhaus X12 x10 x8
- B2: Thim Rov Qab Curl + Dab Tsi Curl x12 x10 x8
- C1: forearm Bicep Twists x12 x10 x8
- C2: Kneeling rauj Rauj x12 x10 x8
- D1: Zottman Curls x Burnout
9. 17 Min Lub Tsev Nyuaj Ua Haujlwm nrog Dumbbells
Lub rooj ntev zaum - yeem.
- A1: Pob Zeb Diamond Push Ups los ntawm Knees 4 × 8
- B1: Dumbbell Ncua Sijhawm 3: 1 Tempo / los ntawm Bench x12 x10 x8
- B2: Dumbbell Nqaim Cov Xov Xwm los ntawm Bench x12 x10 x8
- C1: Zaum Se Dent Ntau Tshaj Triceps Kickback x12 x10 x8
- C2: Dumbbell Luj Tshib Tawm Txuas Ntxiv / los ntawm Bench x12 x10 x8
- D1: Tabata Triceps Popups / los ntawm Knees 4 x 20 sec ua haujlwm / 10 sec so
Ua haujlwm ua ke
10. 45 Min Chest thiab Back Workout nrog Dumbbells
Qeb # 6 + kev qhia # 7 (cov lus qhia saib saud).
11. 40 Min Lub Cev Nqaij Ua Si Lub Cev Npab Workout (Bicep thiab Tricep)
Qeb # 8 + ce # 9 (saib saud).
12. 60 Min Lub Cev Sab Nraud Ua Haujlwm Hauv Tsev nrog Dumbbells
Workout # 3 + workout # 4 (saib saud).
Ntxiv rau cov yeeb yaj kiab saum toj no hauv kev cob qhia lub zog rau lub tsev ib puag ncig 30 Hnub Lub Cev Pabcuam Lub Cev suav nrog qee chav kawm. Daim ntawv qhia hnub nrog kev txuas ncaj qha rau cov yeeb yaj kiab tuaj yeem pom ntawm no ntawm lub vas sab nom tswv HASfit.
Saib ntxiv: 9 workouts Tag nrho Lub cev tag nrho lub cev los ntawm FitnessBlender.
Rau lub suab thiab cov leeg kev loj hlob, dumbbells, kev qhia ua kom hnyav