Saum 10 kev qhia ua yees duab ntawm lub hauv paus ntawm taug kev rau cov pib tshiab

Rau cov neeg uas muaj qhov hnyav hnyav contraindicated khaus khaus loads. Tab sis kom tso tseg tag nrho cov kws tshaj lij kis las tsis pom zoo: nws muaj kev cuam tshuam tsis zoo rau cov hlab plawv thiab ua rau muaj kev pheej hmoo ntawm kev tsim ntshav qab zib.

Nyob rau hauv rooj plaub no, ib qho kev xaiv zoo yuav yog taug kev hauv tsev, uas tuaj yeem ua tau nrog qhov hnyav dhau. Peb muab rau koj xaiv zoo tshaj 10 yeeb yaj duab taug kev hauv tsev. Txhawm rau pib, koj tsuas yog xav tau cov khau xis nyob thiab qhov chaw me me.

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

Taug kev hauv tsev: nta thiab cov txiaj ntsig

Tab sis ua ntej yuav tshuaj xyuas cov yeeb yaj kiab zoo tshaj plaws nrog kev taug kev hauv tsev, cia saib: vim li cas peb thiaj li xav tau kev taug kev thiab nws cov txiaj ntsig yog dab tsi?

Leej twg xaiv txoj kev mus tsev:

• Beginners nyob rau hauv cov kev ua si nawv uas nyuam qhuav pib tshawb nrhiav hauv tsev workouts.
• Cov neeg uas muaj qhov hnyav hnyav, uas muaj kev txwv rau hom kev thauj khoom.
• Cov neeg uas muaj teeb meem nrog pob qij txha los yog varicose leeg.
• Cov uas rov zoo los ntawm kev raug mob.
• Rau cov neeg tab tom nrhiav kev ua haujlwm yooj yim hauv tsev.

Txoj kev taug kev hauv tsev yog dab tsi?

• Taug kev hauv tsev yog kev ua haujlwm zoo cardio uas pab koj hlawv rog dhau thiab poob phaus.
• Taug kev txhim kho lub plawv ua haujlwm, ua kom cov ntshav ncig thiab stabilizes ntshav siab.
• Txo kev pheej hmoo ntawm ntshav qab zib, uas yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas rog dhau, raug rau tus kab mob no.
• Cov pob txha muaj zog thiab cov leeg thiab cov pob qij txha tau tsim.
• Txhim kho kev noj qab haus huv tag nrho, muaj kev xav ntawm lub zog thiab qhov tseem ceeb, thiab ntxiv dag zog rau lub cev.
• Taug kev hauv tsev txo qis kev ntxhov siab thiab txo qhov kev pheej hmoo ntawm kev nyuaj siab.

Tswv yim rau kev taug kev hauv tsev:

1. Tau taug kev hauv cov khau xis, nyiam dua khau ntaub.
2. Hnav cov khaub ncaws zoo nkauj uas tsis txwv kev txav mus los.
3. Khaws ib lub raj mis ntawm tes thiab sim haus hauv chav kawm, ua ob peb SIPS txhua 10 feeb.
4. Peb xav kom koj siv lub zog tracker los saib xyuas koj lub nra tsis yog thaum lub sijhawm kev cob qhia nkaus xwb tab sis thaum ua haujlwm txhua hnub.
5. Pib nrog 10 feeb 3 zaug hauv ib lub lis piam. Maj mam nce cov ntu mus rau 30-45 feeb.
6. Sim cob qhia 3-5 zaug hauv ib lub lis piam nyob ntawm lub sijhawm muaj thiab cov hom phiaj.
7. Koj tuaj yeem ua ke taug kev hauv tsev saib koj nyiam TV series, yog li nws yuav yooj yim rau kev cob qhia txij thaum pib mus txog thaum kawg.
8. Koj tuaj yeem ua rau kev tawm dag zog nyuaj, yog tias koj yuav siv lub pob taws hnyav (tsis pom zoo rau cov pob qij txha tsis muaj zog).

SAUM 50 tus qhia hauv YouTube: peb xaiv

Npaj xaiv cov kev ua si rau beginners:

• Yooj yim cardio sawv tsis muaj dhia, squats thiab planks: 10 ce
• Sab saum toj 10 cov kev tawm tsam yooj yim kom lub plab rau cov pib tshiab (yam tsis muaj hlua thiab cardio)
• Sab saum toj 10 qhov yooj yim ce rau slim ob txhais ceg tsis muaj squats (rau beginners)
• Lub teeb qhov cuam tshuam qis rau cardio workout rau hnub nyoog 50+ lossis rau them thaum sawv ntxov

10 video taug kev hauv tsev

Yog tias koj tab tom nrhiav kev cob qhia rau cov neeg pib tshiab, nco ntsoov saib peb cov yeeb yaj kiab sau tshiab: Sab saum toj 10 qhov cuam tshuam qis rau cov neeg pib tshiab los ntawm Lub Cev Project rau 30 feeb.

1. Taug kev nrog Leslie Sansone: ib mais (15 feeb)

Leslie Sansone yog ib tug kws tshaj lij hauv kev cob qhia los ntawm kev taug kev kom poob phaus thiab hlawv rog. Nws tau tsim ntau tshaj 100 qhov kev pab cuam ntawm peb tus kheej series ntawm Taug kev ntawm Tsev (Tawm tsev). Leslie yog qhov zoo heev thiab siv zog ua cov chav kawm, yog li tsis yog koj yuav tau txais kev tawm dag zog zoo, tab sis kuj muaj kev xav zoo rau tag nrho hnub. Cov yeeb yaj kiab nrov tshaj plaws los ntawm Leslie Sansone 1 Mile Taug Kev Zoo Siab hauv youtube tau txais ntau dua 40 lab views!

2. Taug kev nrog Leslie Sansone: peb mais (45 feeb)

Leslie Sansone muaj qhov kev pab cuam ntawm 1 mus rau 5 mais, kav ntev li 15 txog 90 feeb. Yog tias koj tab tom nrhiav kev cob qhia ntev dua hauv tsev, saib nws yooj yim video rau 45 feeb 3 Mile Taug Kev. Qhov yooj yim ntawm qhov kev pab cuam no yog tias koj tuaj yeem kho lub sijhawm. Koj tuaj yeem maj mam nce qhov load thaum koj pib ua rau 15 feeb ib hnub thiab ntxiv, piv txwv li, 5 feeb nrog txhua zaj lus qhia tshiab.

3. Ib mais rau cov pib nrog Jessica Smith (20 feeb)

Lwm tus kws sau ntawv nrov ntawm kev cob qhia taug kev hauv tsev yog Jessica Smith. Jessica yog ib tus kws qhia qoj ib ce nrov tshaj plaws hauv YouTube thiab tus sau ntau DVDs nrog cov kev pab cuam sib txawv. Nws cov yeeb yaj kiab zoo nkauj heev thiab nyob hauv tsev, yog li ua raws lawv zoo thiab yooj yim. Thiab zoo dua los pib nrog cov yeeb yaj kiab luv luv nrog kev taug kev nrawm rau 1 mais.

4. Ib ntus taug kev nrog Jessica Smith (30 feeb)

Yog tias 20 feeb ntawm kev cob qhia koj xav tias tsis txaus rau lub nra, ces koj tuaj yeem mus rau ib nrab teev ib ntus taug kev kom sai thiab zoo dua. Los ntawm txoj kev, hauv youtube channel ntawm Jessica Smith muaj kev xaiv ntawm kev ua haujlwm nrog taug kev hauv tsev, yog li koj tsis tas yuav txwv rau ob cov yeeb yaj kiab no, thiab xaiv qee yam rau koj saj.

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

5. Taug kev + suab txhais tes los ntawm Lucy Wyndham-reed (15 feeb)

Lucy Wyndham-reed thiab nws qhov kev tawm dag zog yooj yim rau kev taug kev hauv tsev yuav rov hais dua rau txhua tus uas nyiam qhov kev tsim qauv me me ntawm cov kev pabcuam thiab tsis muaj kev cuam tshuam ntawm kev coj ua cov chav kawm. Kev cob qhia nrog nees nkaum xyoo ntawm kev ua kis las muaj kev cuam tshuam cov kev cuam tshuam tsawg, uas tsim nyog rau cov pib tshiab. Nco ntsoov sim ua 15 feeb video taug kev hauv tsev nrog rau qhov tseem ceeb ntawm lub suab ntawm tes thiab hlawv calories.

Sab saum toj 13 workouts rau beginners los ntawm Lucy Wyndham-nyeem

6. Taug kev kom poob phaus los ntawm Lucy Wyndham-nyeem (20 feeb)

Qhov no yog lwm qhov kev cob qhia luv luv los ntawm Lucy raws li taug kev hauv tsev, uas tseem nyiam cov neeg saib hauv youtube (ntau tshaj ib nrab lab views). Qhov kev zov me nyuam alternates taug kev thiab qoj ib ce yooj yim kom tone tag nrho lub cev nqa caj npab thiab txhais ceg, viav vias, qaij. Txhua yam nyob rau hauv ib daim ntawv zoo heev thiab siv tau, tab sis koj tuaj yeem txo qhov amplitude ntawm kev txav, yog tias ib qho kev tawm dag zog ua rau koj tsis xis nyob.

7. Lub sijhawm taug kev yog los ntawm Denise Austin (20 feeb)

Ib tus kws qhia nrov tshaj plaws hauv ntiaj teb Denise Austin muaj ntau yam kev pab cuam rau cov pib tshiab uas koj tuaj yeem ua hauv tsev. Yog tias koj tsis tau sim nws rog hlawv cardio workout raws li kev taug kev ceev ib txwm, nws yog lub sijhawm ua nws. Tsuas yog 20 feeb rau koj daim duab zoo nkauj!

8 mais ntawm Kira Lasha (5 feeb)

Tab sis rau cov kev paub dhau los thiab kev txhawj xeeb tshaj plaws tau qhia kom ua tib zoo mloog rau qhov kev pab cuam ntawm Kira Lasha. Yog tias koj xav tias kev taug kev hauv tsev tsis tuaj yeem ua rau koj tawm hws zoo, thov koj xav tias dawb suav nrog cov yeeb yaj kiab dawb rau 5 mais. Rau ntxiv load Kira siv lub teeb dumbbells (0.5-1 kg). Koj tuaj yeem ua yam tsis muaj lawv lossis siv lub raj mis dej me me. Daim vis dis aus no zoo dua tuaj tsis ntxov dua li ib hlis tom qab "txoj kev taug kev" ntawm lub tsev tsis tu ncua.

9. Taug kev 3 mais ntawm Lumowell (45 feeb)

Yog tias koj tsis xav ua raws li kev txav ntawm cov duab animated yam tsis muaj tus kws qhia hauv daim ntawv nyob, nco ntsoov sau npe rau youtube channel Lumowell. Muaj ntau ntau yam kev tawm dag zog rau kev poob phaus, suav nrog ntau txoj kev xaiv rau kev taug kev ceev hauv tsev. Cov yeeb yaj kiab no yuav pab koj kom ua tiav lub cev zoo meej yam tsis muaj gyms thiab khoom kim heev.

10. Ib ntus taug kev kom poob phaus (45 feeb)

Thiab ntawm no yog lwm video timelapse nrog taug kev ceev hauv tsev, uas yuav haum rau cov tub ntxhais kawm paub ntau dua. Ib qho kev cuam tshuam qis hauv chav kawm yuav tshwm sim nyob rau hauv ib qho dynamic pace, yog li cov neeg pib tshiab yuav nyuaj rau kev txhawb nqa nws txij thaum pib mus txog thaum kawg. Txawm li cas los xij, koj tuaj yeem faib qhov kev pab cuam rau ntau ntu, qhov kev tawm dag zog ntau dua tsuas yog muaj 5 lub sijhawm npaj txhij: taug kev nrawm, qoj ib ce rau caj npab, rov taug kev nrawm dua, qoj ib ce, qoj ib ce rau lub plab sawv. Koj yuav tsis tsuas hlawv calories, tab sis tone tag nrho lub cev.

Txhua txog CARBOHYDRATES rau kom yuag poob

Workouts taug kev hauv tsev zoo tagnrho rau cov neeg pib tshiab, cov neeg rog rog, cov neeg muaj hnub nyoog, thiab cov neeg uas muaj contraindicated hauv kev tawm dag zog poob siab. Txawm tias koj xav tias kev ua si nawv muaj rau koj, sim ua hauv tsev ib txwm taug kev, thiab koj yuav tsis tsuas yog nruj ntawm daim duab, tab sis kuj txhim kho kev noj qab haus huv. Tsis tas li saib peb cov kev xaiv ntawm cov yeeb yaj kiab yooj yim tab sis siv tau zoo los ntawm HASfit rau cov neeg muaj kev txwv lub cev.

Koj puas xav yuav cov khaub ncaws stylish, nqaij thiab zam hauv qhov loj dua rau cov rooj sib tham ua lag luam thiab cov txheej xwm yav tsaus ntuj? Saib cov catalog ntawm elegant dresses thiab elegant blouses rau ib tug stylish poj niam: nyeem ntxiv no.

Rau cov pib tshiab, ua ib qho me me ntawm kev cuam tshuam