txheem
Casey Ho (Cassey Ho) - yog ib tus kws qhia nrov tshaj plaws hauv YouTube, uas muaj kev xaiv loj Qhov cuam tshuam qis workout-based Pilates. Nws cov yeeb yaj kiab channel Blogilates muaj ntau dua 3.5 lab tus neeg siv thiab yog ib qho ntawm cov khoom siv dag zog nrov tshaj plaws hauv Tebchaws Meskas. Peb muab rau koj 10 qhov kev tawm dag zog qis rau ob txhais ceg los ntawm Blogilates uas yuav pab koj kom nruj cov leeg, txhim kho qhov nyem ntawm koj lub duav, kom tshem tawm cov sagging thiab thaj chaw teeb meem.
Casey Ho feem ntau muab kev cob qhia luv luv. Koj tuaj yeem ua yeeb yaj kiab ua yeeb yaj kiab hauv ob peb lub laps, lossis sib txuas ob peb ntu nyob ntawm lub sijhawm muaj thiab muaj peev xwm. Koj tuaj yeem ntxiv cov no rau koj txhais ceg workouts rau hauv koj txoj kev npaj qoj ib ce ntxiv rau cov leeg nqaij ntawm ob txhais ceg. Txhawm rau ua tiav cov txiaj ntsig ceev ntawm cov yeeb yaj kiab tawm dag zog rau ob txhais ceg tsawg kawg 3 zaug hauv ib lub lis piam 30 feeb ib hnub.
Workout Blogilates haum rau txhua qib kev txawj, tab sis kev paub txog kev ua haujlwm hauv ib txoj haujlwm tuaj yeem zoo li tsawg dynamic. Txhua qhov kev cob qhia yuav tshwm sim yam tsis muaj khoom siv ntxiv, yog tias tsis tau teev tseg. Cov chav kawm tau nthuav tawm tsis muaj kev sov so thiab txias, txawm li cas los xij, peb xav kom koj ib txwm nqa lawv ntxiv, piv txwv li, cov yeeb yaj kiab los ntawm Blogilates:
- Ua tsaug: https://youtu.be/Dku5R496Ino
- Suab kho siab: https://youtu.be/kKeBjBBUQyY
10's low impact workout for ob txhais ceg los ntawm Blogilates
Workouts uas yog kiag li nyob rau hauv pem teb
1. 5 Qhov Zoo Tshaj Plaws Slimming Exercises (10 feeb)
Kev tawm dag zog suav nrog 5 kev ua haujlwm zoo rau ob txhais ceg: Flexed puab ncej puab (sab laug & sab xis), Criss cross txiab Leg voj voog qis, Npauj npaim kickouts. Tag nrho cov kev tawm dag zog yog ua dag rau hauv pem teb thiab pab nws kom zoo dua cov ceg. Tshwj xeeb ua haujlwm nrog qhov kev tawm dag zog no Blogilates tshem tawm thaj chaw teeb meem nyob rau sab nrauv thiab sab hauv ncej puab.
2. Perfect Legs Workout (10 feeb)
Nyob rau hauv qhov kev pab cuam no koj yuav nquag koom tsis tau tsuas yog cov leeg ntawm tus ncej puab, tab sis cov leeg ntawm pob tw thiab tawv ntoo. Sab nrauv ntawm tus ncej puab kuj yuav tsis nyob twj ywm yam tsis muaj kev saib xyuas. Casey Ho muaj cov kev tawm dag zog hauv qab no: Ib nrab clam lifter, Ib nrab clam mem tes, Bloor kais, Brogger, Criss cross ob txhais ceg, me me ceg voj voog, ceg voj voog.
3. Zoo tshaj Thigh Exercises rau Toned Legs (11 feeb)
Qhov kev pab cuam no feem ntau muaj cov ceg nqa hauv txoj hauj lwm ntawm nws sab, yog li thaum lub sij hawm chav kawm, tshwj xeeb tshaj yog ua hauj lwm nquag. txheej puab sab nraud. Koj tab tom tos rau cov kev tawm dag zog hauv qab no: Daim duab peb sab thighs, Clamshels Extended clamshells, Pointed sideways txiab.
Workouts uas sawv
4. Bikini Blaster: Sexy Legs Workout (12 feeb)
Rau qhov kev tawm dag zog no koj yuav xav tau lub teeb dumbbells 1-2 kg, tab sis koj tuaj yeem ua yam tsis muaj lawv. Video suav nrog nthuav kev hloov kho ntawm lunges thiab squatsuas yuav pab koj koom nrog cov leeg ntawm lub pob tw thiab ob txhais ceg. Tsis tas li Casey Ho muaj kev tawm dag zog rau kev sib npaug thiab lub teeb plyometrics. Kev tawm dag zog: Hla lunge pob tw ncaws, Ib leeg-legged t-squat, Squat dhia, nqaim squat, Sab lunge, Lunge Kicks.
5. Sculpted Legs hauv Skinny Leggings Workout (14 feeb)
Qhov no siv tau kev cob qhia ballet nrog lub rooj zaum yuav pab koj ua haujlwm zoo ntawm cov teeb meem ntawm ob txhais ceg thiab pob tw. Casey Ho muaj ob peb qhov kev tawm dag zog, tab sis vim muaj ntau yam reps thiab pulsing txav ntawm koj cov leeg yuav nco kuv tus kheej thoob plaws hauv video. Koj yuav ua kev tawm dag zog: pob zeb diamond Tawm rooj, Circlethons, Bulgarian Mos, choj.
Kev sib xyaw ua ke (sawv thiab hauv pem teb)
6. Glutes & Thighs Trimdown
Kev tawm dag zog suav nrog kev ua haujlwm classic rau ob txhais ceg thiab pob tw: squats, choj, txiab thiab txawm tias lub teeb dhia hauv pluaj. Zaj lus qhia luv luv, tab sis heev kev tawm dag zog ntau. Koj yuav muaj: Squat, Choj, Tib ceg ceg, Ib ceg ceg voj voog, txiab Sideways, Dancing tsiaj, Plank jack.
7. Thigh Slimming Challenge
Hauv thawj ib nrab ntawm kev tawm dag zog koj yuav ua squats, lunges thiab viav vias nyob rau hauv lub thib ob ib nrab - ceg nqa dag rau hauv pem teb. Tshwj xeeb tshaj yog nquag ua haujlwm pob tw thiab ncej puab. Koj tab tom tos rau cov kev tawm dag zog hauv qab no: sab lunges, Daim phiaj squats, ceg viav vias, Puab thigh mem tes, sab ceg nqa.
8. Ob txhais ceg ntawm hluav taws (10 feeb)
Qhov kev tawm dag zog no suav nrog txaus ntawm cov thawj ce. Yog tias koj tau ua rau youtube channel Blogilates, thiab kuv xav tias koj tsis muaj dab tsi ua rau koj xav tsis thoob, koj tuaj yeem sim cov yeeb yaj kiab no. Muaj tseeb tiag, Casey yuav tuaj yeem muab qee yam tshiab rau koj. Cov kev tawm dag zog hauv qhov program no yog cov hauv qab no: Lunge thiab squats, Calf attacks, Plow & squat, Pob zeb diamond txuas hniav Saddlebag shaver.
9. POP Pilates: Perky Butt & Ntev Lean Legs
Qhov kev pab cuam los ntawm Blogilates tuaj yeem kwv yees li muab faib ua 3 ntu: Hauv thawj ntu koj yuav ua qhov kev tawm dag zog pw ntawm koj sab nraub qaum, hauv ntu thib ob - ntawm nws lub hauv caug hauv qhov thib peb, tus kws qhia ua tus ballet squats. Hauv daim vis dis aus no, sib npaug ua haujlwm tau zoo ntawm koj lub pob tw, ncej puab thiab calf, thiab txawm tias qee cov leeg plab.
10. Thigh Trimmer & Butt Lifter Workout
Qhov tshwj xeeb ntawm qhov kev tawm dag zog Blogilates no yog qhov kev tawm dag zog ua haujlwm nrog kev tawm dag zog. Hauv cov yeeb yaj kiab luv luv Casey no muaj qee qhov kev tawm dag zog zoo heev rau ob txhais ceg thiab pob tw, uas yog qhov nyuaj dua nrog kev tawm tsam ntawm qhov nthuav dav. Kev tawm dag zog: Lub qhov rooj viav vias, Kev taug kev squat, Push, rov qab, Push, tuav, accordion Thigh, Thigh wiper.
Ntxiv: Kuv tuaj yeem ua 1000 Squats (45 feeb)
Qhov kev tawm dag zog no yuav pab koj kom apriciate qab qab rau 45 feeb. Koj tab tom tos txhua yam kev hloov kho squats: classic, ceg nqa, plie-squats, squats nrog nees luav nce, squats ntawm ib ceg squats thiab txawm dov rau ntawm Mat. 1000 squats nyob rau hauv 45 feeb tsis yog lus dag. Koj cov leeg yuav hlawv.
Peb ntxhov siab ib zaug ntxiv rau qhov poob phaus hauv ob txhais ceg tsis txaus los ua ib ce muaj zog. Kev txo cov rog tsuas yog ua tiav nrog cov calories txhua hnub. Nyeem ntxiv txog qhov no hauv kab lus: suav calories: cov lus nug nrov thiab cov lus teb
Saib ntxiv: Sab saum toj 25 video zoo tshaj plaws rau sab hauv ncej puab.
Rau lub suab thiab cov leeg kev loj hlob qis yam ua haujlwm, Ceg thiab glutes