Kauj ruam aerobics: zoo rau kev poob phaus, kev tawm dag zog los ntawm kauj ruam aerobics video rau cov pib tshiab

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Nqis aerobics: dab tsi yog nws?
- Qhov tseem ceeb ntawm kauj ruam aerobics yog dab tsi?
- Cov hom ntawm kauj ruam aerobics
Qhov zoo thiab qhov tsis zoo ntawm kauj ruam aerobics
Nqis aerobics rau cov pib tshiab
Nqis aerobics hauv tsev
Kauj ruam aerobics: video qhia rau cov pib tshiab thiab qib siab
Kauj ruam aerobics rau poob phaus: cov lus teb ntawm peb cov neeg nyeem

Kauj ruam aerobics - nws qhov kev cuam tshuam qis cardio workout, uas yog ua raws li kev seev cev yooj yim ntawm qhov chaw nce tshwj xeeb (theem-platform). Kauj ruam aerobics yog cov chav kawm nrov heev hauv pab pawg neeg kawm ua tsaug rau qhov ua tau zoo thiab maj mam ua kom muaj kev ntxhov siab.

Aerobics ntawm lub steppes ntawm sib npaug haum rau ob qho kev pib thiab qib siab. Ua cov kauj ruam aerobics tsis tuaj yeem tsuas yog hauv chav dhia ua si tab sis kuj hauv tsev. Nws yog txaus los yuav ib lub kauj ruam platform thiab xaiv cov trenirovku tsim nyog video. Cia peb pom, dab tsi yog qhov siv ntawm kauj ruam aerobics thiab yuav ua li cas kom raug.

Pab ruam platform: yuav xaiv + tus nqi

Nqis aerobics: dab tsi yog nws?

Yog tias koj xav tau lub cev noj qab nyob zoo thiab zoo nkauj, tom qab ntawd nco ntsoov ua cov haujlwm cardio ua ntu zus. Qhov no yog qhov zoo rau kev haum, qhia cov leeg lub plawv thiab txhim kho kev ua siab ntev. Muaj ntau ntau yam kev tawm dag zog hauv lub cev aerobic uas yuav pab koj tswj lub plawv dhia thiab hlawv cov calories thaum lub sijhawm teev, tab sis ib qho chaw nrov tshaj plaws cardio yog kauj ruam aerobics.

Kauj ruam aerobics tau tsim nyob rau hauv 80-ies ntawm lub xyoo pua qhia xyoo dhau los noob qhia Miller thaum lub sijhawm kev loj hlob ntawm kev nrov ntawm aerobics thiab kev nyab xeeb. Thaum lub sij hawm rov qab los tom qab lub hauv caug Jean, ntawm cov lus qhia ntawm kws kho neeg mob, txhim kho pob qij txha, nqis taw ntawm lub thawv me me. Kev rov ua kom tiav tau muab nws lub tswv yim los tsim cov kev tawm dag zog uas siv kev taug kev ntawm roob. Yog li muaj qhov kev ua kis las tshiab - kauj ruam-aerobic, uas sai sai ua nrov thoob plaws ntiaj teb.

Cov kev tshawb fawb pom tau tias cov kauj ruam aerobics tuaj yeem pab tiv thaiv txha thiab mob caj dab. Nws kuj tseem yog txoj hauv kev zoo los qhia koj cov hlab plawv thiab hlawv li 500 calories ntawm 1 teev chav kawm. Cov kauj ruam aerobics muaj qhov cuam tshuam rau lub cev, tshwj xeeb tshaj yog ua tau zoo kho cov duab ntawm ob txhais ceg, pob tw thiab lub plab. Kev tawm dag zog ntawm lub kauj ruam platform pab txhawm rau daws qhov chaw tshwj xeeb nyuaj, uas yog nyob rau sab nraud, sab nraud thiab sab hauv ncej puab.

Qhov tseem ceeb ntawm kauj ruam aerobics yog dab tsi?

Yog li ntawd, kauj ruam aerobics ib txwm muaj kev ua ntawm cov kauj ruam yooj yim txuas rau hauv txoj kab txuas nrog. Qib ntawm kev nyuaj ntawm cov qib thiab ligaments nyob ntawm qhov kev qhia tshwj xeeb. Cov kev tawm dag zog yog nrog cov suab paj nruag sib dhos thiab nyob ntawm qhov nrawm. Cov chav kawm siv cov platform yas tshwj xeeb nrog cov uas tsis plam lub ntsej muag. Cov kauj ruam platform muaj qhov siab hloov tau, vim qhov no koj tuaj yeem nce lossis txo qhov nyuaj ntawm kev ua haujlwm.

Feem ntau cov chav kawm hauv theem aerobics pib nrog kev ua kom sov thiab theem pib. Maj mam, cov theem pib tsis yooj yim thiab sib xyaw ua ke ua ke. Yog tias koj tau xaiv ib zaj lus qhia rau cov pib tshiab, tom qab ntawd qhov sib xyaw ua ke yuav yooj yim - tsis pub dhau 2-3 kauj ruam hauv pob. Cov chav kawm rau qib nruab nrab thiab qib siab suav nrog tsis yog tsuas yog cov chords ntau dua qub xwb, tab sis kuj tseem muaj qhov siab ua tau zoo thiab qhov kev tawm tsam ntawm lub ce. Yog li thawj zaug koj yuav tsis yooj yim kom rov ua dua qhov kev taw qhia synchronously nrog tus kws qhia.

Kev cob qhia rau cov kauj ruam aerobics feem ntau kav 45-60 feeb. Cov zaj lus qhia yog tas li thiab nce tsis yooj yim, raws li kev so thiab rov ua haujlwm koj yuav nquag rov qab mus rau kauj ruam ntawm qhov chaw. Yog tias koj lub sijhawm ntev tsis muaj kev qoj ib ce, nws yog qhov zoo tshaj rau koj pib nrog kev taug kev ua ntu zus yam tsis muaj Stepan kom tsis txhob muaj kev noj qab haus huv tsis zoo lossis tsis muaj teeb meem plawv Qee tus kws qhia qee zaum suav nrog qhov kawg ntawm qhov kev qhia ua rau lub caj npab thiab lub plab kom sib npaug sib luag, vim cov kauj ruam aerobics feem ntau yog ua kom cov leeg ntawm cov ceg thiab pob tw.

Ncov lub ntiaj teb nrov ntawm cov kauj ruam aerobics tau ntsib nyob hauv 90-ies lig. Cov xwm txheej tshiab hauv pab pawg tawm dag zog (HIIT, crossfit thiab TRX) yog cov lej nias chav kawm theem aerobics. Txawm li cas los xij, tam sim no nrog cov chav kawm sawv daws tseem nrov ntawm ntau tus kiv cua ntawm cardio workouts. Taug kev hauv lub platform yog lub teeb kev sib tw ntau dua li qhov kev poob siab ntawm lub plhaw-plhaw ntawm qhov program, yog li ntawm kev ruaj ntseg, lawv yuav muab txoj cai rau ntau lwm hom chav kawm aerobic.

Cov hom ntawm kauj ruam aerobics

Yog hais tias cov pab pawg qhia ntawv hu ua "theem aerobics", nws cuam tshuam cov zaj lus qhia qub txog kev qhia qib nruab nrab. Nws xav tias koj tuaj yeem yooj yim thiab ua rau nws nyuaj los ntawm kev hloov theem ntawm lub platform. Txawm li cas los xij, nws yog ib txwm zoo dua mus rau hauv kev sim qhia kom nkag siab txog qhov kev pab cuam yog dab tsi, vim nws feem ntau nyob ntawm lub zeem muag ntawm tus kws qhia.

Yog tias peb tham txog cov kauj ruam aerobics, nws muaj peev xwm los faib rau cov hauv qab no:

Cov kauj ruam yooj yim. Ua haujlwm rau cov pib tshiab, uas suav nrog cov kauj ruam yooj yim thiab kev sib txuas yooj yim.
Cov Kauj Ruam. Kev cob qhia rau cov tub ntxhais kawm qib siab uas muaj kev paub dhau los ntawm kev ua haujlwm nrog cov kauj ruam. Feem ntau yuav muaj cov kev taug ua nyuaj thiab dhia dhia ua si.
Dance Kauj ruam. Zaj lus qhia rau cov uas nyiam seev cev seev cev. Hauv qhov program no, cov kauj ruam tau tsim nyob rau hauv kev npau suav ntawm cov kab ntawv uas yuav pab koj tsis tsuas yog ua kom poob phaus, tab sis kuj tseem txhim kho yas thiab cov hluas nkauj tsis tau zoo.
Kauj ruam-combo. Kauj ruam aerobics, qhov twg koj yuav pom ntau qhov nyuaj ntawm cov khoom sib txuas ua ke, thiaj li haum cov neeg sib xyaw ua ke. Tab sis qhov siv ntawm cov zaj lus qhia saum toj no.
Kauj Ruam Sij Hawm. Kev cob qhia yuav siv sij hawm nyob rau qhov ncua sij hawm uas koj tau tos rau lub sij hawm tawg thiab ntu ntsiag to kom rov zoo. Lub tswv yim rau kom poob ceeb thawj ceev.
ob chav Kauj ruam. Kev ua haujlwm, uas siv ob theem txheej txheem los txhawm rau txhim kho kev ua haujlwm ntawm chav kawm
hwj chim Kauj ruam. Kev ua haujlwm, uas tseem siv tau ua kom lub cev muaj zog rau cov leeg nqaij.

Qhov zoo thiab qhov tsis zoo ntawm kauj ruam aerobics

Theem aerobics muaj ntau qhov zoo uas tau ua nws ib ntawm nyiam tshaj plaws cov chav kawm hauv kev kawm ua pab pawg. Tab sis kuj ntawm cov kauj ruam ce muaj ib tug xov tooj ntawm cov tsis zoo thiab cov contraindications, yog li ntawd, tsis haum rau txhua tus.

Qhov zoo thiab qhov txiaj ntsig ntawm kauj ruam aerobics

Kauj ruam aerobics yog ib qho ntawm cov txiaj ntsig zoo tshaj plaws ntawm daim cardio rau kev poob phaus thiab kom tshem tawm cov rog ntau dua. Kawm 1 teev koj tuaj yeem hlawv 300-500 calories.
Cov chav kawm theem aerobics muaj kev nyab xeeb dua rau cov pob qij txha dua li, piv txwv li, khiav, plyometrics, dhia hlua. Nrog kev sib piv thiab lub zog, koj yuav tau txais kev cuam tshuam tsawg ntawm cov pob qij txha ntawm lub taw.
Qhov no yog qhov ua tau zoo tawm ntawm lub cev qis, uas yog qhov teeb meem tshaj plaws ntawm cov poj niam. Koj yuav hnov cov leeg ntawm lub duav thiab pob tw, zawm thiab txhim kho lawv daim ntawv. Ntxiv mus, cov kauj ruam ntawm cov kauj ruam los pab kom txhais ceg qhuav thiab txo lawv hauv ntim.
Cov kauj ruam aerobics chav kawm yog qhov tsim nyog rau kev tiv thaiv kab mob txha caj qaum thiab mob caj dab, uas yog qhov tshwj xeeb tshaj yog rau cov neeg uas ua rau lub neej tsis ua pa.
Thaum lub sijhawm kawm cov chav kawm aerobics koj tab tom yuam koj lub siab thiab lub ntsws ua haujlwm tau zoo dua thiab ua rau lawv muaj kev noj qab haus huv dua. Qhov kev cob qhia zoo li no ntau zaus txo cov kev pheej hmoo ntawm cov kab mob plawv.
Cov chav kawm ua ntu zus ib ntu aerobics yuav pab koj tuav kom muaj lub cev noj qab haus huv, zam qhov teeb meem ntsig txog kev rog dhau: mob ntshav qab zib, mob stroke, lub cev tsis txaus siab, mob pob qij txha, mob plawv.
Theem aerobics yuav pab koj txhim kho qhov thev siab ntev uas yuav muaj txiaj ntsig tsis yog pab txhawb thaum kawm xwb tabsis tseem nyob hauv lub neej txhua hnub thiab. Piv txwv li, thaum nce toj ntaiv ntawm lub tsev siab, taug kev ntev, nce lub roob. Tsis tas li ntawm cov kauj ruam aerobics tsim kev sib koom tes, khov kho thiab sib npaug.
Koj tuaj yeem hloov kho qhov teeb meem los ntawm kev ua tawm los ntawm kev hloov qhov siab ntawm cov theem platform. Qhov siab dua cov qib, koj xav tau kev cuam tshuam ntau dua.
Cov kauj ruam aerobics muaj kev qoj ib ce rau qhov hnyav hloov, zoo tagnrho rau kev nce pob txha ceev thiab tswj cov pob txha nqaij. Tsis tsuas yog qhov no yuav ua rau koj txawb ntau dua, tab sis tseem yuav pab tiv thaiv tus mob pob txha ntawm neeg laus.
Koj tuaj yeem ua cov kauj ruam aerobics tsis yog hauv chav kawm tshwj xeeb nkaus xwb tab sis kuj nyob hauv tsev. Muaj cov kev qhia pub dawb video rau cov pib tshiab, ua tsaug uas koj yuav muaj peev xwm kawm qhov pib ntawm aerobics ntawm kauj ruam.

TABATA rau kom poob phaus: xaiv kev tawm dag zog

Qhov tsis zoo ntawm kauj ruam aerobics

Cov chav kawm hauv lub degree tsis muaj kev cuam tshuam rau cov pob qij txha ntau dua li khiav thiab dhia, tab sis yog tias koj nyob ntawm lub hauv caug pob qij txha, qhov kev tawm dag zog no tuaj yeem cuam tshuam qhov teebmeem no. Yog tias qhov teeb meem nrog cov pob qij txha ntse, tom qab ntawv nws yog qhov zoo dua los ua siab rau Pilates chav kawm.
Nqis aerobics yog ntau yam thiab tsis muaj ib tus qauv tshaj plaws. Txhua tus xibfwb qhia tus kheej tus yam ntxwv hauv kev qhia cov lus qhia, yog li tsis yog txhua chav kawm muaj qhov sib luag thiab muaj txiaj ntsig zoo.
Kev qoj ib ce ntawm lub kauj ruam suav nrog kev ua haujlwm ntawm cov leeg ntawm txhais ceg thiab pob tw thaum cov leeg ntawm lub cev sab saud yuav tau txais qhov hnyav dua. Ntxiv rau, cov kauj ruam aerobics yog qhov tsim nyog los Ntxiv Kev qhia ua kom muaj zog rau kev txhim kho koj lub cev.
Nqis aerobics tso ib txoj leeg rau ntawm Achilles leeg uas yog nyob rau saum toj ntawm pob taws ntawm ko taw. Ua tsis tiav cov txheej txheem uas tsim nyog, cov kauj ruam ntawm lub platform yuav ua rau raug mob lossis tawg ntawm Achilles.
Hauv kauj ruam aerobics siv kev sib txuas ntawm cov kauj ruam thiab cov leeg rau txoj kev kawm ntawm qhov uas tuaj yeem siv sijhawm. Thawj cov lus qhia ntawm kev ua haujlwm nyob rau hauv feem ntau tsis meej pem txog cov kauj ruam thiab tsis muaj sijhawm rau tus kws qhia uas ua kom poob siab ua cov kauj ruam aerobics.

Contraindications rau xyaum cov kauj ruam aerobics:

tus kab mob plawv
Cov kab mob ntawm cov pob qij txha ntawm tus taw
Cov kab mob ntawm cov leeg musculoskeletal
Ntshav siab
Varicose leeg
Ib qhov hnyav hnyav
Cev xeeb tub thiab sijhawm yug menyuam (3 hlis)
Lub sijhawm so ntev hauv kev tawm dag zog (zoo dua los pib nrog kev taug kev 5-7 km ib hnub)

Yog tias koj muaj lwm yam kab mob uas yuav tabkaum kev siv lub cev, ces nws yog qhov zoo dua rau sab laj nrog kws kho mob.

Cov hauj lwm zoo ntawm kauj ruam aerobics rau kom poob phaus

Zoo npaum li cas yog kauj ruam aerobics rau poob phaus? Ua ntej teb cov lus nug no, cia peb rov qab qhia lub hauv paus ntsiab lus ntawm kev poob phaus. Koj lub cev pib poob ceeb thawj thaum koj noj tsawg dua calories kom koj lub cev haus tau. Tsis hais txog kev kawm, yog tias koj noj tsawg dua li koj cov calories kom txhua hnub (tsim kom muaj calorie calorie), koj lub zog hauv lub cev pib siv cov rog los ntawm lawv cov peev txheej.

PROPER NUTRITION: yuav ua li cas pib ib kauj ruam zuj zus

Kev ua haujlwm hauv lub cev yog ib txoj hauv kev zoo rau kev hlawv cov calories, yog li cov kauj ruam aerobics zoo rau poob phaus. Ib teev sijhawm koj tuaj yeem hlawv ib pluas noj zoo, thiab yog li ntawd nrawm dua kom rub koj los ze rau lub hom phiaj xav tau. Ib qho ntxiv, kauj ruam aerobics tones cov leeg, cuam tshuam cov roj ntsha subcutaneous los ntawm kev nce ntshav ntxiv, muab lub zog thiab daws cov kev ntxhov siab (kom tsis txhob ua ntau tshaj).

Tau kawg, muaj ntau lub zog siv dag zog ua haujlwm uas yuav pab koj siv sijhawm ntev li ib teev ntawm cov lus qhia ntau dua calories ntau dua cov kauj ruam aerobics. Tab sis koj yuav tsum nkag siab tias lawv muaj feem ntau yuav ua rau poob siab ntau thiab mob tshaj qhov kawm nrog cov kauj ruam. Tsis tas li ntawd, kauj ruam aerobics yog uas yog txo qhov ntim thiab dries qhov qis ntawm lub cev, thiab tsis yog nws qhov hnyav.

Nqis aerobics rau cov pib tshiab

Yog tias koj tsis tau ua dua kauj ruam aerobics thiab xav pib, tom qab ntawd saib peb cov qauv qhia, kev tawm dag zog los ntawm kauj ruam aerobics thiab cov lus pom zoo ntawm cov khaub ncaws thiab khau rau kev kawm.

Kauj ruam aerobics rau cov pib tshiab: 10 tus yam ntxwv

1. Nco ntsoov ceev faj txog qhov paub txog lub cev kom zoo thaum lub sijhawm ua haujlwm ntawm cov kev tawm dag zog los ntawm kauj ruam aerobics: lub hauv caug me ntsis khoov duav, rov qab ncaj, lub plab hauv, pob tw nrawm, xub pwg rov qab, saib rau pem hauv ntej.

2. Cov kauj ruam uas koj xav tau los ua tag nrho ko taw ntawm lub platform kom pob taws tsis dai rau.

3. Hauv kauj ruam aerobics tsis muaj. ntawm cov kauj ruam ntawm ob tus account - tsawg kawg yog plaub. Qhov no yog vim qhov tseeb tias koj tsis tas yuav tsum txav ntawm taw hauv av, thiab txawm nce rau hauv ib lub platform.

4. Hauv kauj ruam aerobics, tsis zoo li tus cwj pwm, tsis muaj cov kauj ruam rov qab.

5. Thaum kawm ua ntej aerobics hauv chav kawm koj yuav nyuaj rov hais dua ua kom ib ce nrog tus kws qhia. Tej zaum koj yuav txawm mus ua yuam kev thiab tsis meej pem hauv qab ntaiv. Nws tsis muaj tseeb kiag li, tom qab 3-4 zaug koj yuav hnov ntau tus ntseeg.

6. Lub siab dua yog cov kauj ruam-saum platform, lub nra hnyav dua. Pib tshiab yuav tsum xaiv qhov siab ntawm 10-15 cm Ntau tus tub ntxhais kawm paub txog 20 pom Maj mam qhov siab ntawm qhov projectile yuav tau nce. Nws yog tsim tias txhua ntxiv 5 cm ntxiv rau qhov siab ntawm cov kauj ruam platform yuav muab ib qho ntxiv 12% ntawm lub nra.

7. Koj tuaj yeem ua qhov tawm dag zog rau kev tawm dag zog ntawm kauj ruam, yog tias koj siv dumbbells lossis hnyav rau ntawm txhais ceg lossis tes.

8. Ib nrab ib teev ua ntej kev tawm dag zog haus ib khob dej thiab ib txwm haus dej haus me me txhua 10 feeb nyob rau hauv chav kawm.

9. Yog tias koj lub chaw dhia ua si muaj cov kauj ruam aerobics ntawm ntau theem ntawm kev nyuaj, nws yog qhov zoo tshaj rau xaiv chav kawm rau tus pib tshiab, txawm tias koj tau ua lub cev zoo tom qab lwm qhov kev kawm.

10. Nco ntsoov thawj qhov kev txav ntawm “ceg” thiab tom qab ntawd “txhais tes”. Tes rau muab tso rau hauv kev ua haujlwm, tsuas yog thaum qis dua ntawm lub cev tag nrho npaj qhov kev txav.

Kev qoj ib ce los ntawm kauj ruam aerobics

Txhawm rau kom nws yooj yim dua los kawm step-aerobics, muab koj cov kev qoj ib ce los ntawm kauj ruam aerobics hauv cov duab piv txwv.

1. Qhov pib los yog theem pib

Ua ntawm lub kauj ruam platform nrog ob txhais ko taw theej. Sau rau plaub tus as khauj.

2. Cov kauj ruam los ntawm tsab ntawv V lossis V-kauj ruam

Kauj ruam lwm nyob rau ntawm ib kauj ruam uas muaj ob txhais ko taw rau ntawm fab rov qab ntawm Stepan.

3. Kauj ruam zahlest Shin lossis Curl

Kauj ruam koj sab xis ntawm lub kaum sab xis ntawm lub kauj ruam platform thiab sab laug khiav viav vias rov qab. Lub pob taws yuav tsum kov cov pob tw sab laug. Tom qab ntawd khiav mus rau lwm sab.

4. Rho sawv lub hauv caug lossis hauv caug

Kauj ruam koj sab xis ntawm lub kaum sab xis ntawm lub kauj ruam platform thiab sab laug khoov hauv lub hauv caug thiab rub mus rau lub plab. Tom qab ntawd khiav mus rau lwm sab.

5. Nqis nrog cov ceg nyom nqa los yog ncaws

Kauj ruam koj txhais taw sab xis ntawm lub kaum sab xis ntawm lub kauj ruam platform, thiab sab laug pov rau pem hauv ntej. Tom qab ntawd khiav mus rau lwm sab.

6. Kov hauv pem teb

Sawv ntsug ntawm theem nrab theem platform, hloov tau kov hauv pem teb nrog ib txhais ko taw, tom qab ntawd lwm yam.

7. Kev tshem tawm ceg rov qab

Kauj ruam koj sab xis ntawm lub kaum sab xis ntawm lub kauj ruam platform thiab sab laug coj kom deb li deb tau uas tsis muaj khoov rau hauv caug. Ob txhais tes tsa ib txhij nrog nce ntawm ob txhais ceg. Tom qab ntawd khiav mus rau lwm sab.

8. Kev Txom Nyem Txhais Tes mus rau sab

Kauj Ruam sab xis rau ntawm ko taw, thiab siv sab lauj taw, khoov ntawm hauv caug. Ob txhais tes txav nyob rau hauv cov kev taw qhia synchronously nrog tsa ntawm ob txhais ceg. Tom qab ntawd khiav mus rau lwm sab.

Tawm dag zog ntau dua los ntawm kauj ruam aerobics

Peb tseem muab cov qauv ntawm kev qoj ib ce nyuaj dua, uas tuaj yeem ntxiv cov qhia rau cov haujlwm rau cov tub ntxhais kawm siab:

1. Dhia rau ntawm lub platform

2. Hla lub ntsej muag ntawm lub platform

3. Dhia khau khiab ob txhais taw

4. Podpiski nyob rau hauv qhov chaw

Raws li koj tuaj yeem pom, qhov kev qhia ua haujlwm rau cov kws qhia siab tuaj yeem suav kev dhia dhia. Yog tias koj muaj qhov tsis xis nyob thaum dhia, tom qab ntawd koj dhia zoo dua thiab khiav qis zog ntawm qhov kev qoj ib ce (tsuas yog cov kauj ruam).

Tsaug rau gifs youtube channel Jenny Ford.

Cov ris tsho thiab cov khau rau cov kauj ruam aerobics

Hauv kauj ruam-aerobics nws yog qhov tseem ceeb heev los xaiv khau kis las yooj yim. Zoo dua los koom nrog kev ua kis las khau nrog tsis xaub-poob siab-nqus ib leeg uas txo cov kev ntxhov siab ntawm cov pob qij txha. Cov khau yuav tsum haum rau ntawm taw thiab pab txhawb nqa tus taw, qhov no yuav pab tiv thaiv koj txhais taw los ntawm kev raug mob. Yog tias koj muaj qhov rov ua dua rau cov leeg ntshav, nws tuaj yeem hnav mus rau chav kawm kom nruj.

Sab saum toj 20 tus poj niam khiav khau rau kev nyab xeeb

Yuav kom cov khaub ncaws ua kis las tsis muaj qhov tshwj xeeb xav tau. Qhov tseem ceeb tshaj plaws, nws tau nyiam thiab tsis txwv kev txav. Nws yog qhov zoo dua los xaiv cov khoom zoo nrog breathable. Thov nco ntsoov tias nws zoo dua tsis txhob siv cov ris ntev: muaj kev pheej hmoo ntawm kev raug mob thaum sasakianime ntawm kauj ruam ntawm lub platform.

Nqis aerobics hauv tsev

Puas yog nws ua tau los ua cov kauj ruam aerobics hauv tsev? Yog lawm, koj ua tau! Yog tias koj tsis muaj peev xwm mus kawm ua pab pawg los yog koj qhov chaw dhia ua si tsis yog ua tsis taus aerobics, koj tuaj yeem qhia hauv tsev.

Dab tsi koj yuav tsum tau xyaum cov kauj ruam aerobics hauv tsev?

Cov kauj ruam platform
Qee qhov chaw pub dawb
Nkawm khau kis las zoo
Lub suab paj nruag zoo lossis cov duab yeeb yaj kiab tiav-kev cob qhia

Cov khau kev ua si nawv thiab qhov chaw me me nyob hauv chav koj yuav pom txhua, cov nkauj dawb thiab npaj cov kev yees duab nrog kauj ruam aerobics yog nyob rau YouTube rau kev nkag mus dawb Kauj ruam platform tuaj yeem hloov nrog qhov kev kawm kom haum nrog qhov siab ntawm 10-20 cm (piv txwv li, lub rooj ntev zaum me). Yog tias koj tsis muaj dab tsi los hloov nws, kauj ruam platform yuav tau yuav.

Kauj ruam platform yog muag hauv cov khw khw kis las. Nws tus nqi nruab nrab ntawm 1500 txog 5000 rubles. Tus nqi yog nyob ntawm cov khoom siv zoo, lub zog, kev pov hwm, kev ruaj khov. Tsis tas li nqe nqe nyob ntawm tus naj npawb ntawm cov theem: feem ntau muaj ob-theem thiab peb-theem (piv txwv li tuaj yeem nruab 2 lossis 3 qhov siab, feem).

Cia peb saib cov piv txwv ntawm cov qauv ntawm cov kauj ruam ua ke.

Nqis platform txog 2500 rubles

Nqis platform ntawm 2500 txog 5000 rubles

Nqis platform ntawm 5,000 txog 8,000 rubles

Kauj Reebok

Cov txheej txheem qib siab zoo: ntev 0.8-1.2 meters, dav 35-40 cm Qhov siab Stepan feem ntau yog 10-15 cm nrog qhov muaj peev xwm nce ntxiv ntawm qhov siab ntawm 30-35 cm Thawj 2-3 lub lis piam hauv tsev nws yog qhov zoo dua rau kev teeb tsa kauj ruam mus rau qhov siab kawg qhov siab tshaj plaws los txhawm rau kev qoj ib ce thiab hloov kho qhov tseeb ntawm ko taw. Maj mam nce qhov siab ntawm cov kauj ruam thiab ua kom cov nyom kev kawm cob qhia.

Thaum koj yuav lub kauj ruam platform, them sai sai rau nws saum npoo. Nws yog ib qho tseem ceeb tias nws tsis yog ris hauv qab, dua li nrog lub ncab rubberized. Nyob rau hauv kauj ruam aerobics taw tau ua sai sai, yog li ntawd, thaum muaj qhov txawv txav ntawm yob qhov chaw koj tuaj yeem cia li poob.

Kauj ruam aerobics: video qhia rau cov pib tshiab thiab qib siab

Txhawm rau ua kauj ruam aerobics hauv tsev, koj tuaj yeem ua tiav video uas nyob hauv YouTube. Piv txwv li, cov channel zoo heev nrog ntau cov kev qhia muaj Jenny FordCov. Tus kws qhia no tshwj xeeb rau cov kauj ruam aerobics, yog li ntawm nws lub channel koj tuaj yeem nrhiav cov kev pab cuam rau ob leeg cov pib tshiab thiab qib siab.

Kuj tseem muaj qhov yees duab zoo rau kev nyab xeeb hauv tsev - txyoobmboxCov. Lawv kuj muaj cov kev xaiv ntawm cov kev pab cuam rau qib sib txawv ntawm kev kawm (saib kab ntawv txuas rau cov kab ntawv teev nrog cov kauj ruam aerobics). Suab seev rau cov kauj ruam aerobics tuaj yeem nrhiav pom hauv channel Israel RR Fitness.

1. Jenny Ford: Theem aerobics rau cov pib tshiab (30 feeb)

Pib Kauj Ruam Aerobics Fitness Cardio | 30 feeb | JENNY FORD