txheem
Kev Sib Tw: Qhov kawg Warrior - ib txheej ntawm kev tawm dag zog, sib koom ua ke tsim los ntawm Les mills thiab BeachBody. Peb twb tau sau txog qhov program no, tab sis hnub no peb tau txiav txim siab nyob nyias ntawm txhua qhov kev tawm dag zog, uas Nws yog qhov ua tau zoo heev los khiav txawm tias sab nraum lub complex.
Los ntawm txoj kev, txhawm rau pleev xim kom nthuav dav cov chav kawm ntawm kev sib ntaus sib tua peb nug ib tus ntawm peb cov neeg nyeem Julia. Peb zoo siab heev, vim hais tias nws yeej yuav yog cov ntaub ntawv tseem ceeb rau cov neeg uas tsis npaj mus ua hauj lwm ntawm ib tug ntau yam, tab sis xav mus sim tus kheej workouts. Yog tias koj muaj lus pom zoo thiab cov lus qhia, thov sau rau hauv cov lus, peb zoo siab rau lub sijhawm los ua kom tiav lawv.
Kev sib ntaus sib tua: Qhov kawg Warrior suav nrog 12 workouts. Txhua tus ntawm koj tuaj yeem ua nws tus kheej. Cia peb saib kom meej ntxiv ntawm cov lus qhia no, tshwj xeeb tshaj yog lawv muaj txiaj ntsig zoo rau kev poob phaus thiab ua kom cov leeg muaj zog. Feem ntau, txhua qhov kev tawm dag zog tuaj yeem muab faib ua 3 pawg.
Combat: cardio workout raws li kev sib ntaus sib tua
Cov kev tawm dag zog no yuav haum rau cov uas tab tom nrhiav rau chav kawm cardio rau kev rog rog
- Sib ntaus sib tua 30 ~ Kick Start (30 feeb)
- Sib ntaus sib tua 45 ~ Fais fab Kata (45 feeb)
- Sib ntaus sib tua 60 ~ Extreme Cardio Fighter (60 feeb)
- Sib ntaus sib tua 30 ~ Nyob (30 feeb)
- Sib ntaus sib tua 60 ~ Nyob (60 feeb)
Kev sib ntaus sib tua yog qhov kev qhia luv luv ntawm cardio, uas yog raws li cov ntsiab lus ntawm martial arts. Puas yog koj yuav ua podpiski, hooks thiab ntaus, punchy kicks thiab tes rau Jack nce koj lub plawv dhia mus rau qib siab tshaj plaws. Txhua qhov kev tawm dag zog muaj qhov luv luv 5 feeb. Txhua ntu tau mob siab rau ib qho kev tawm dag zog tshwj xeeb. Ua ntej, koj ua tus kheej cov lus tsa suab, thiab tom qab ntawd sau lawv ua ke. Txij li thaum txhua qhov kev txav mus los yog rov ua dua ob peb zaug, kom nco tau yooj yim.
Qhov sib txawv ntawm peb qhov kev tawm dag zog no tsuas yog nyob rau lub sijhawm ntawm kev cob qhia thiab theem ntawm kev nyuaj. Raws li, Sib ntaus sib tua 30 - qhov kev xaiv pheej yig tshaj plaws thiab nws kav 30 feeb. Sib ntaus sib tua 60 - advanced, thiab zaj lus qhia yuav kav ntev li 60 feeb. Tsis tas li ntawd qhov kev zov me nyuam suav nrog ob qhov kev pab cuam hauv style ntawm Live. Kev sim qoj ib ce Les mills kev tawm dag zog qhia rau ntawm theem nyob rau pem hauv ntej ntawm pab pawg neeg cob qhia. sib ntaus nyob workout ntau nyuaj, yog li zoo dua pib nrog Sib ntaus sib tua 30.
Luv luv txog cov txiaj ntsig ntawm cardio Combat:
- Kev cob qhia ib ntus, uas txhais tau tias koj yuav hlawv cov calories ntau tshaj thaum ua haujlwm;
- tsis muaj kev poob siab dhia, lub plawv dhia nce ntawm qhov kev siv nyiaj ntawm punches thiab ceg viav vias;
- muaj ntau txoj kev xaiv ntawm lub sijhawm thiab qhov nyuaj;
- luv luv ntawm ntu yuav cia koj rov qab los;
- cov chav kawm muaj kev zoo siab heev, zoo siab suab paj nruag thiab cov suab paj nruag.
- tsis xav tau khoom siv ntxiv.
Qib ntawm qhov nyuaj ntawm cardio Combat yog saum nruab nrab. Tab sis txhua yam yog qhov sib txawv ntawm tempo thiab ceev, yog li koj tuaj yeem hloov kho cov kev tawm dag zog xws li qib pib thiab qib siab.
xim: Ua ntej koj tsiv mus rau kev cob qhia kev sib ntaus sib tua cardio, nco ntsoov saib ze ntawm Daim vis dis aus Lub Ntsiab Lus, qhov twg cov kws qhia piav qhia meej txog cov txheej txheem ntawm kev ua haujlwm. Qhov ntau yog koj yuav ua kom muaj zog, qhov kev kawm tau zoo dua.
Les Mills: tag nrho cov kev pab cuam yog pab neeg ua tau zoo tshaj plaws ntawm cov kws qhia qoj
Kev cob qhia ntawm lub hauv paus ntsiab lus ntawm HIIT (high intensity interval training)
Haum rau cov neeg uas xav hlawv rog thiab ntxiv dag zog rau cov leeg, thiab tsis ntshai ntawm siab loads. Tag nrho cov chav kawm yog tsim los ntawm lub hauv paus ntsiab lus ntawm kev siv lub sij hawm siv zog siab, uas txhais tau tias koj yuav ua qhov zoo tshaj plaws.
- HIIT 1 ~ Hwj chim (30 feeb)
- HIIT 2 ~ Shock Plyo (30 feeb)
- Warrior 1 ~ Upper Body Blow Out (25 feeb)
- Warrior 2 ~ Lub cev qis dua lean tawm (30 feeb)
HIIT 1 ~ Lub zog
Qhov no yog kev ua haujlwm nrawm nrawm uas suav nrog kev cob qhia lub zog nrog dumbbells (los yog barbell) rau ntau pawg leeg. Piv txwv li, hauv thawj ntu koj yuav tawm dag zog nrog kev tsom mus rau ob lub xub pwg nyom, pob tw thiab ncej puab. Thiab, koj paub, ntau cov leeg koom nrog hauv kev txav, calorie ntau ntau koj hlawv. Tsis tas li ntawd, koj yuav tsum ua kom muaj zog ce ntawm qhov siab heev, thiab nws yuav muab cov txiaj ntsig ntxiv ntawm kev poob phaus.
Hauv Lub Hwj Chim tos koj, xws li kev tawm dag zog xws li squats, lunges, push-UPS, dumbbell bench press, burpees, planks. Kev rov ua dua ntawm txhua qhov kev tawm dag zog yuav tsawg, tab sis lawv tau ua ntawm qhov nrawm thiab hloov ntau zaus. Nws yuav tsis yooj yim.
HIIT 2 ~ Shock Plyo
Yog tias koj ntshai dhia, Shock Plyo workout yuav muaj koj hauv siab. Roj hlawv qhov kev pab cuam yog tsim rau lub siab tsis tu ncua thiab qoj ib ce tsom rau lub cev qis. Kev cob qhia surprises nrog nws siv los ntawm thawj feeb. Txawm li cas los xij, qhov tseem ceeb tshaj plaws yog tiv thaiv thawj ib nrab ntawm cov chav kawm. Nyob rau hauv qhov thib ob ntawm kev cob qhia ceev yuav poob qis, thiab tsib feeb dhau los tsuas yog qhov kev thauj khoom zoo li qub.
Qhov kev zov me nyuam siv cov kev tawm dag zog tib yam li lub Hwj Chim yav dhau los. Tab sis hauv Shock Plyo bonLSI tseem ceeb plyometrics thiab cardio endurance, kev cob qhia lub zog ntawm no yog tus lej tsawg kawg nkaus.
Warrior 1 ~ Lub Cev Siab Tshaj Plaws
Kev cob qhia muaj zog rau lub cev sab sauv yog tuav hauv kev ua kom muaj zog nrog kev hloov pauv sai. Pib zaj lus qhia nrog zoo tsis muaj buildup, yog li npaj mus ua hauj lwm los ntawm thawj thib ob ntawm qhov kev pab cuam. Qee qhov kev tawm dag zog yog siv ob txhais ceg, tab sis feem ntau ntawm kev txav hones triceps, biceps, xub pwg thiab hauv siab. Ntxiv cardio ce ua kom lub plawv dhia thiab hlawv rog. Tab sis piv rau cov kev pab cuam uas tau piav qhia saum toj no, Upper Body Blow Out tsawg dua qhov ceev.
Koj tab tom tos lub laub-UPS, dumbbell lub rooj ntev zaum xovxwm, txhua yam ntawm kev dhia hauv lub pose thiab plank ce rau abs thaum kawg. Txawm tias lub cev sab sauv tsis yog koj qhov tseem ceeb, xav tias dawb los tuav rau qhov kev tawm dag zog no. Nws yuav cia koj txhim kho tag nrho lub cev.
Warrior 2 ~ Lub cev qis lean tawm
Kev cob qhia Lower Body Lean Out nrog rau qhov tseem ceeb ntawm qhov qis ntawm lub cev tsis yog qis dua qhov kev qhia saum toj no-hais txog kev siv zog thiab ceev. Qhov kev ua si no yuav tso cai rau koj kom txo tau lub duav, tab sis kom txhim kho koj cov kev ua siab ntev. Koj yuav yog nyob rau hauv kev nruam nruam thoob plaws hauv chav kawm, thiab tsuas yog thaum kawg koj yuav pom ib ntu luv rau hauv pem teb rau taw. Kev tawm dag zog lub zog yuav luag muaj, qhov siab tshaj plaws ntawm cardio thiab kev siv zog.
Kev cob qhia tsis yog tsuas yog cov dhia dhia thiab khiav hauv qhov chaw, tab sis qee cov ntsiab lus ntawm kickboxing rau lub cev qis. Tsib feeb dhau los, koj yuav ua kev tawm dag zog ntawm Mat, lub duav thiab pob tw.
Luv luv txog cov txiaj ntsig ntawm kev cob qhia ib ntus:
- vim lub siab pulse uas khaws cia thoob plaws hauv qhov kev zov me nyuam, koj yuav ua kom cov roj ntws tawm thoob plaws hauv lub cev.
- high-siv sij hawm kev cob qhia tso cai rau koj hlawv calories tsis tau tsuas yog thaum lub sij hawm, tab sis rau cov sij hawm tom qab kev cob qhia.
- Thaum lub sij hawm cov tshooj lus muaj ib tug active kev kawm ntawm tag nrho cov nqaij ntawm lub cev los ntawm lub zog ce.
- koj yuav tuaj yeem txhim kho koj cov cardio-kev ua siab ntev.
- ib nrab teev ntawm qhov kev cob qhia ntawm qhov kev ua tau zoo yog sib npaug rau ib teev ntawm aerobics ntawm qhov nruab nrab.
Cov theem ntawm qhov nyuaj ntawm cov kev ua haujlwm ib ntus - nce qib. Tab sis yog tias koj ua cov kev tawm dag zog hauv ib tug simplified variant (raws li qhia los ntawm ib tug ntawm cov ntxhais), ces cov kev pab cuam no yuav haum rau cov me nyuam kawm ntawv tsawg dua. Thov nco ntsoov, feem ntau ntawm kev cob qhia muaj ntau tus dhia.
Rau qee qhov kev tawm dag zog koj yuav xav tau dumbbells. Les mills hais tias:
- 0-2. 5 kg - rau beginners
- 2,5-5 kg - rau theem nrab
- 5-10 kg - siab heev
Tab sis koj tuaj yeem pom koj qhov hnyav dumbbells empirically.
Kev kawm ntxiv
- Core Attack (20 feeb)
- Sab hauv Warrior ~ Stretch & Strength (20 feeb)
Core Attack
Kev cob qhia hauv pem teb feem ntau yog rau cov leeg nqaij hauv plab, tab sis qhov ntawd kuj muaj tag nrho cov leeg ntawm corset. Cov yam ntxwv ntawm qhov kev zov me nyuam yog qhov kev hloov pauv tas li ntawm qhov chaw qub: koj yuav ua qhov kev tawm dag zog hauv qab, txoj haujlwm ntawm lub bar. Txhua ntu tshiab pib nrog kev hloov kho yooj yim ntawm kev tawm dag zog, tab sis maj mam qhov nyuaj ntawm qhov kev tawm dag zog nce mus rau qhov siab tshaj plaws.
Thawj zaug koj yuav nyuaj rau rov ua cov chav kawm ntawm txoj kev xaiv, tab sis maj mam hloov cov leeg. Kev cob qhia Core Attack muab lub nra zoo ntawm cov leeg nqaij, yog li kuv qhia nws rau cov neeg uas xav ua kom tiav elastic plab plab. Koj tuaj yeem siv dumbbells los ua kom nyuaj ntawm kev tawm dag zog.
Stretch & Lub zog
Quiet workout, uas yog dominated los ntawm static load. Koj yuav ua tiav cov leeg zoo nkauj ntev thiab ua haujlwm ntawm ncab. Qhov kev pab cuam no yuav tsis tas yuav rov tsim dua tshiab thiab cov kev cai nyuaj, yog li ntawd ib qho zoo heev thiab tsis yooj yim. Txawm li cas los xij, koj cov leeg yuav raug suav nrog thoob plaws hauv chav kawm. Tsib feeb kawg tau mob siab rau ncab cov leeg. Txawm li cas los xij, ceev faj nrog cov hlua, qhov txawv txav tuaj yeem ua rau lawv puas tsuaj.
Tsuas yog ob qho kev cob qhia kawg tag nrho cov lus qhia los ntawm qhov kev sib ntaus sib tua tuaj yeem piav qhia hauv ob lo lus - tawg thiab khaus. Nrog rau cov lus qhia tsis tu ncua nrog Les mills koj tshem tawm qhov hnyav dhau thiab ua kom lub cev nruj. Zoo, yog tias koj txaus siab rau qhov complex tag nrho, ces nyeem ntxiv txog nws ntawm no. Nws kav ntev li 2 lub hlis, thaum lub sijhawm koj yuav nce koj qib kev qoj ib ce.