Cov Hauv Paus Me ntsis los ntawm Debbie cov kwv tij: ib qho khoom tawm rau tag nrho lub cev. Haum rau cov pib tshiab!

Slim Series yog qhov kev pab cuam los ntawm Debbie cov kwvtij, uas suav nrog 9 daim ntawv qhia ua haujlwm zoo rau tag nrho lub cev. Qhov nyuaj no yuav yog qhov kev kawm ywj pheej, thiab zoo ntxiv rau koj lwm chav kawm.

Kev piav qhia ntawm cov workouts los ntawm Slim Series Debbie cov kwv tij

Cov Hauv Paus Me ntsis muaj nrog 6 yeeb yaj duab nrog rau sijhawm li 60-100 feeb thiab 3 Tawm kev ua haujlwm nrog sijhawm ntev li 30-35 feeb. Hauv peb kev tshuaj xyuas peb kuj tau tso nrog txoj haujlwm Khaws Cia, txawm hais tias nws tau suav tias yog qhov nyiaj pub dhau video rau qhov program Slim hauv 6. Koj tuaj yeem ua qhov video no raws li tau teem tseg los ntawm Debbie cov kwv tij (ntxiv txog nws yuav tham txog hauv qab no), thiab xaiv ib qho workout.

Workout los ntawm Slim Series haum rau txhua qib kev paub, txawm tias cov pib tshiab tuaj yeem cuam tshuam nrog cov zaj lus qhiaCov. Debbie cov kwv tij muaj kev sib koom ua ke ntawm lub zog thiab aerobic qoj ib ce uas yuav pab koj ua haujlwm ntawm cov leeg nqaij, ua kom rog thiab tshem tawm thaj chaw muaj teeb meem. Feem ntau cov chav kawm koj tsuas xav tau dumbbells (1-3 kg), tab sis qee zaum koj kuj xav tau nthuav dav, luj taws thiab tes taw. Cov kab ntawv tshaj tawm tau zoo heev thiab ua haujlwm tau zoo, uas yog vim li cas cov kev pab cuam Slim muaj lab tus kiv cua thoob plaws ntiaj teb.

• Puab Sib Ntaus (100 feeb). Hauv cov yeeb yaj kiab no koj yuav pom cov kev hloov ntawm lub zog thiab aerobic ntu thiab kev ua haujlwm siab nyob rau txhua qhov teeb meem ntawm qaum thiab qis ntawm lub cev. Khoom Siv: dumbbells, rooj zaum (yeem).

• Ruaj Muag Rau Nws (60 feeb). Qhov kev ua haujlwm no yog los ntawm Slim Series yog qeeb-paced thiab koom nrog kev ua haujlwm hnyav lub cev qis. Debbie Sieber ua qhov kev qoj ib ce hauv qhov sawv thiab pw ntawm lub taub hau tag nrho ntawm cov ncej puab thiab pob tw. Khoom siv: tes taw hnyav li (hnyav) (yeem), lub rooj zaum.

• Sib tov (60 feeb). Kev rog rog uas yuav pab koj ua haujlwm tau zoo ntawm txhua qhov teebmeem. Koj tab tom tos kom hloov sai sai txhua lwm yam hauv lub zog, aerobic thiab kev ua si zoo li qub rau txhua pawg neeg mob. Khoom: cov dumbbells, nthuav tawm.

• Lub Suab Nkauj Kho Siab (60 feeb). Kev cob qhia nrog kev qhia txog lub cev sab sauv, uas siv qhov chaw nrawm. Txawm li cas los xij, cov leeg ntawm cov ncej thiab pob tw kuj tseem koom nrog kev qoj ib ce. Khoom Siv: dumbbells, pob luj taws hnyav (tsis teb los tau).

• Dua Qhov Twg Los (100 feeb). Lwm qhov kev tawm dag ntev ntev uas yuav twv koj lub cev. Muaj txawm tias qee qhov kev qoj ib ce. Cov Khoom Siv: dumbbells, nthuav dav (yeem).

• Txias Cia Siab (58 feeb). Ncab ntxiv rau tag nrho lub cev, ua tsaug uas koj rov qab ua cov leeg tom qab ua kom tawm dag zog. Khoom: ib lub rooj zaum.

• Khaws Cia (40 feeb). Hauv thawj ib nrab ntawm qhov kev pabcuam koj tabtom tos aerobic thiab ua haujlwm qoj ib ce rau tag nrho lub cev. Tom qab ntawd koj yuav ua kev tawm dag zog nrog kev nthuav dav thiab ua kom tiav cov kev tawm dag zog ntawm cov Mat. Khoom Siv Khoom: kev nthuav dav.

• Cardio duab puab nthuav qhia (35 feeb). Kev qhia tawm kuj suav nrog aerobic thiab kev tawm dag zog kom ua haujlwm rau thaj chaw muaj teeb meem. Khoom Siv: dumbbells, expander (yeem)

• Cardio Tub Ntxhais Qhia Tawm (30 feeb). Cov txheej txheem nyuaj, nrog kev qhia txog ntawm cov leeg leeg, thiab feem ntau ntawm cov kev qoj ib ce ua nyob hauv qhov chaw sawv. Khoom Siv: dumbbells.

• Txias Cia Siab nthuav qhia (30 feeb). Kev ncab rau lub cev. Khoom siv: tsis xav tau.

9 daim qhia hnub xaiv Slim Series

Debbie cov kwvtij muaj daim ntawv qhia hnub tseem ceeb slim Seriesuas suav nrog 6 tshooj lus qhia hauv ib lub lis piam thiab 1 hnub so. Debbie tseem muaj ib co npaj daim qhia hnub hli tauuas koj tuaj yeem siv raws li koj lub hom phiaj. Lawv tau pleev xim rau hauv 7 hnub, tab sis koj tuaj yeem rov ua lawv rau hauv 4-6 lub lis piam. Tom qab 4-6 lub lim tiam ntawm kev kawm ua haujlwm hnyav (tsis muaj teeb meem uas koj xaiv) yuav tsum txav mus rau theem rov qab los ntawm 1-2 lub lis piam.

1. Rov qab daim ntawv qhia hnub: rov qab (qib yooj yim)

Yog li, ib zaug ntxiv peb hais ntxiv tias Debbie cov kwv tij tau ntuas tom qab txhua 4-6 lub lim tiam ntawm kev cob qhia los npaj a lub lim tiam ntawm rov qab ua ntej tom ntej no thaiv ntawm kev sib kho. Vim tias qhov no koj yuav tsis tsuas yog poob lawv cov cev nqaij daim tawv, tab sis yuav qhia ntau dua tom qab so. Kev xaiv rov qab tau lub lim piam ntawm Slim Series yog:

• Hnub Monday: Txias Nws Tawm
• Tuesday: Txias Nws Tawm
• Ib puag ncig: khov kho Nws
• Hnub Thursday: Txias Nws Tawm
• Friday: Tone Nws Ua
• Hnub Saturday: Txias Nws Tawm
• Hnub Sunday: Txias Nws Tawm

2. Meem rov qab 2: rov qab (qib yooj yim)

Nov yog lub lim tiam thib ob kev xaiv rov ua haujlwm, uas tuaj yeem ua tau hu ua nyuaj me ntsis thiab uas koom nrog chav kawm ntawm Slim hauv 6. Lub hom phiaj npaj rau lub lim tiam no tseem tuaj yeem yog qhov kev xaiv zoo rau lub lim tiam thib ob ntawm qib rov qab.

• Hnub Monday: Txias Nws Tawm
• Hnub Tuesday: Pib Nws Li, Slim & Limber
• Hnub Wednesday: Ncaws Nws Li
• Hnub Thursday: Txias Nws Tawm
• Hnub Friday: Pib Nws Up, Slim & Limber
• Hnub Saturday: Pib Nws Pib, Txias Nws Tawm
• Hnub Sunday: Txias Nws Tawm

3. Meem caij nyoog ntawm Cov Txheej Txheem Txij Nkawm 1 (qib nrab)

Yog tias koj tau ua Slim hauv 6 thiab xav tau los tswj lawv txoj kev tshwm sim zoo, tom qab ntawv lo rau daim ntawv qhia hnub ntawm Kev Saib Xyuas Txoj Haujlwm. Ua haujlwm 3-4 hnub hauv ib lub lis piam, koj yuav ua tau koj lub cev kom zoo. Rau daim ntawv qhia hnub no koj tuaj yeem ntxiv Txias Nws Tawm los yog Slim & Limber hauv cov hnub so.

• Hnub Monday: Puab Ntaus Ntawv Nws Zoo
• Tuesday: so
• Ib puag ncig: Khaws Cia
• Thursday: so
• Friday: Teev Kua Muag Rau Nws
• Hnub Saturday: Txias Nws Tawm
• Hnub Sunday: so

4. Meem caij nyoog ntawm Cov Txheej Txheem Txij Nkawm 2 (qib nrab)

Lwm qhov piv txwv ntawm daim ntawv qhia hnub nrog tib lub hom phiaj raws li saum toj no, tab sis hauv qhov no, txoj kev npaj muaj ib ntsis khaus dua.

• Hnub Monday: Puab Ntaus Ntawv Nws Zoo
• Hnub Tuesday: Slim & Limber
• Hnub Wednesday: Ncaws Nws Li
• Hnub Thursday: Muab Nws Ruam
• Friday: Txias Nws Tawm los yog Slim & Limber
• Hnub Saturday: Khaws Cia Cia
• Hnub Sunday: so

5. Meem Lub Torso-Toning Program (theem nrab)

Kev sib xyaw ua ke no koj yuav yog feem ntau tsom rau cov leeg ntawm lub cev sab sauv (caj npab, lub xub pwg nyom, lub cev), thaum lub nra nyob rau sab qis ntawm lub cev yuav raug txo kom tsawg. Qhov no yuav yog qhov kev xaiv zoo dua yog tias koj xav tau so me ntsis rau cov leeg nqaij ntawm ceg thiab pob tw.

• Hnub Monday: Xov Xwm Nws Ua
• Tuesday: Txias Nws Tawm
• Hnub Wednesday: Ncaws Nws Li
• Hnub Thursday: Txias Nws Tawm
• Friday: Tone Nws Ua
• Hnub Saturday: Muab Nws Ruam
• Hnub Sunday: so

6. Meem Lub Txheej Txheem Lub Cev Qis Dua (qib nrab txog qib siab)

Txoj haujlwm no tsom mus ntawm sab seem ntawm lub cevCov. Koj yuav ua haujlwm thoob plaws lub cev, tab sis cov leeg ntawm tus ncej thiab pob tw yuav tau txais qhov siab tshaj plaws.

• Hnub Monday: Puab Ntaus Ntawv Nws Zoo
• Tuesday: Muab Siab Rau Nws
• Ib puag ncig: txias nws tawm
• Hnub Thursday: Muab Nws Ruam
• Friday: Txias Nws Tawm
• Hnub Saturday: Muab Nws Ruam
• Hnub Sunday: so

7. Meem Zov Cov Txiaj Ntsig Nruab Nrab (Nruab Nrab mus txog qib siab)

Qhov program no siv sijhawm raws li tus qauv: ob hnub ua haujlwm, ib hnub rov qab los. Koj yuav hloov lwm lub load rau sab qaum thiab qis ntawm lub cev.

• Hnub Monday: Xov Xwm Nws Ua
• Tuesday: Muab Siab Rau Nws
• Ib puag ncig: txias nws tawm
• Hnub Zwj Teeb: Lub Suab Nws Hais Txog
• Hnub Friday: Sawv Cev Rau Nws
• Hnub Saturday: Txias Nws Tawm
• Hnub Sunday: so

8. Meem, Qhov Kev Kawm Slim 1 (qib nrab txog qib siab)

Qhov no yog daim ntawv qhia hnub ua tiav uas suav nrog txhua qhov video loj los ntawm Slim Series. Haum rau cov qib nrab thiab qib siab.

• Hnub Monday: Xov Xwm Nws Ua
• Tuesday: Muab Siab Rau Nws
• Ib puag ncig: txias nws tawm
• Thursday: Muab Nws So
• Friday: Txias Nws Tawm
• Saturday: Muab Nws Rov Qab Los
• Hnub Sunday: so
• Hnub Monday: Puab Ntaus Ntawv Nws Zoo
• Tuesday: Txias Nws Tawm
• Hnub Wednesday: rov pib los ntawm Tone Nws Up

9. Meem, Qhov Kev Kawm Slim 1 (paub ntau)

Lwm qhov ntawm daim ntawv qhia hnub puv Slim Series, tab sis rau cov tub txawg tshaj.

• Hnub Monday: Puab Ntaus Ntawv Nws Zoo
• Tuesday: Muab Siab Rau Nws
• Hnub Wednesday: Sib Nraus Zoo
• Hnub Zwj Teeb: Lub Suab Nws Hais Txog
• Friday: Txias Nws Tawm
• Saturday: Muab Nws Rov Qab Los
• Hnub Sunday: Ncab

Coj koj tus kheej mus ua cov qauv zoo nrog cov kwv tij Debbie ua nyob rau hauv daim ntawv npaj hnub npaj lossis los ntawm kev xaiv tus kis. Yog tias koj twb tau kawm nyob hauv qhov kev pab cuam ntawm Slim hauv 6 lossis Slim hauv 6 Tshawb Tshawb sai, koj tuaj yeem suav ib qho yeeb yaj kiab ntawm Slim Series rau ntau haiv neeg thiab ua hauj lwm zoo.

Saib ntxiv mus: Txhua qhov sib tw, Beachbody hauv kab lus xaus yooj yim.