txheem
Peb txuas ntxiv mus paub koj nrog cov kev pabcuam fais fab Kate Frederick. Tig zaj lus qhia kom ntxiv dag zog rau cov leeg ntawm ob txhais ceg thiab lub xub pwg nyom Legs & Lub xub pwg nyom kev cob qhia series qeeb & Hnyav. Kev ua haujlwm qeeb qeeb nrog kev tiv thaiv yuav pab koj tsim lub cev muaj zog toned.
Program description Slow & Heavy: Ob txhais ceg & Lub xub pwg nyom
Kate Friedrich tau tsim cov kev cob qhia lub zog, Slow & Hnyav rau kev ntxiv dag zog rau txhua pawg leeg ntawm lub cev. Yav dhau los peb tau tham txog qhov program Chest & Back (lub hauv siab thiab nraub qaum), uas kuj yog Slow & Hnyav. Nyob rau hauv no series tag nrho cov chav kawm yog cov xwm ntawm lub hwj chim thiab khiav ntawm ib tug qeeb pace mus rau qhov txwv concentration. Nrog workout Legs & Lub xub pwg nyom koj yuav ntxiv dag zog rau cov leeg ntawm tus ncej puab, pob tw thiab lub xub pwg nyom. Qhov no yog lub zoo meej complex rau cov neeg uas xav tau ib tug sporty haum lub cev.
Qhov kev zov me nyuam kav 1 teev, tab sis nws muab faib ua ob ntu 30 feeb.
Hauv thawj ib nrab ntawm chav kawm, koj yuav ua haujlwm rau cov leeg ntawm ob txhais ceg thiab pob tw. Koj tab tom tos rau cov kev tawm dag zog hauv qab no:
- Pem hauv ntej lunges nrog dumbbells
- Squats
- Rov qab lunges nrog dumbbells
- Lunges nrog lub barbell
- Sab lunges nrog dumbbells
- Squats nrog dumbbell ntawm koj ob txhais ceg
- Kev nqa ntawm thom khwm
Nyob rau hauv ib nrab thib ob koj yuav tsum tau ua ib ce rau cov leeg ntawm lub xub pwg nyom:
- Tsa dumbbells nyob rau hauv pem hauv ntej ntawm nws
- Loj hlob dumbbell nyob rau hauv tes
- Kev hloov pauv ntawm dumbbells hauv txoj kab nqes
- Dumbbell bench press zaum
- Nqa dumbbells los ntawm ib qho chaw pw thaum uas tig mus rau lub cev
Txhawm rau khiav qhov program koj yuav xav tau ib txheej dumbbells thiab barbell ce rau ob txhais ceg. Thaum lub sijhawm kawm ua tib zoo ua raws li cov txheej txheem ntawm kev ua ub ua no thiab nco ntsoov mloog zoo rau cov leeguas yog siv rau hauv chav kawm. Kev qoj ib ce qeeb ua tsis tau kom yooj yim rau kev cob qhia thiab ua kom lub zog ntawm cov leeg nqaij. Qib ntawm qhov nyuaj ntawm qhov kev zov me nyuam nyob ntawm qhov hnyav ntawm dumbbells thiab barbells.
Qhov zoo thiab qhov zoo ntawm cov kev pab cuam
pros:
1. Txoj Haujlwm yog Legs & Lub xub pwg nyom yuav tshwj xeeb tshaj yog rau cov neeg xav tau txhawm rau rub lub pob tw thiab ob txhais ceg. Ua haujlwm dumbbells thiab barbell yuav ua rau koj cov duab toned thiab elastic.
2. Nyob rau hauv lub ce nthuav tawm ib tug zoo poluchasovy complex rau lub xub pwg nyom, uas koj yuav tsum tau tsuas yog dumbbells.
3. Koj yuav kawm tag nrho cov kev tawm dag zog rau ob pawg leeg no uas yuav pab tau koj nrog kev cob qhia tus kheej hauv gym lossis hauv tsev.
4. Qhov kev zov me nyuam muab faib ua ob qhov kev ywj pheej, 30 feeb txhua qhov: cais rau ob txhais ceg, cais rau lub xub pwg nyom.
5. Lub zog qeeb ua haujlwm ntawm cov leeg yuav pab tau koj ua hauj lwm rau lub cev tone thiab nyem, tsis poob phaus, raws li nws feem ntau tshwm sim nrog kev ua haujlwm hauv tsev.
6. Nyob rau hauv qhov kev pab cuam tsis muaj cardio, Legs & Lub xub pwg nyom - qhov no yog lub hwj chim nkaus xwb. Tshwj xeeb tshaj yog thov rau cov neeg uas tsis nyiam cov chav kawm aerobic.
cons:
1. Thov nco ntsoov tias qee qhov kev tawm dag zog, piv txwv li squats tuaj yeem ua rau qhov loj ntawm lub duav.
2. Koj yuav xav tau ib tug pas nrig thiab nyiam dua qee qhov dumbbells ntawm qhov hnyav sib txawv.
Hlub kev cob qhia lub zog thiab xav tsim lub cev nqaij daim tawv zoo nkauj? Kate Friedrich yuav zoo siab los pab koj nrog qhov no. Nws cov kev tawm dag zog, Slow & Heavy yuav pab koj ua haujlwm tawm tag nrho cov leeg loj ntawm lub cev, ua rau lawv ruaj khov, muaj zog thiab toned.
Saib ntxiv: Sab saum toj workouts zoo tshaj plaws rau cov ntxhais hauv tsev