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- Kev cob qhia muaj zog nrog tsawg tus lej rov ua dua
- 1. Upper Lub cev nqaij daim tawv ua haujlwm
- 2. Qhov zoo tshaj plaws Upper Body Workout rau Toned caj npab, lub xub pwg nyom & Upper Back
- 3. Muaj zog, lean, toned caj npab, hauv siab thiab lub xub pwg nyom workout
- 4. Kev cob qhia lub zog rau caj npab thiab lub xub pwg nyom
- 5. Upper Lub Cev Workout rau lub zog nrog Descending Reps
- 6. Kev Ua Haujlwm Lub Cev Lub Cev Lub Cev - Qhov hnyav rau lub cev sab saud
- 7. Upper lub cev muaj zog Workout – Guaranteed nqaij Burnout
- 8. Lub Cev Lub Cev Sab Nraud, Lub xub pwg nyom, Upper Back Workout
- 9. Upper Body Superset Workout rau caj npab, xub pwg thiab sab nraub qaum
- Kev cob qhia muaj zog rau lub cev sab sauv raws sijhawm
Cov nqaij ntshiv ntawm lub cev sab sauv yog qhov tsim nyog tsis yog tsuas yog txhawm rau txhim kho lub cev zoo los ntawm kev pom ntawm qhov zoo nkauj, tab sis kuj tseem ua rau muaj txiaj ntsig zoo ntawm ntau yam kev tawm dag zog nrog rau lub plab, pob tw thiab ncej puab. Peb muab koj peb cov collection tshiab: 15 lub zog kev cob qhia nrog dumbbells rau caj npab, xub pwg, nraub qaum thiab hauv siab los ntawm Fitness Blender kom ntxiv dag zog rau cov leeg nqaij.
Los ntawm ntau yam kev tawm dag zog Fitness Blender peb tau xaiv tsuas yog cov uas suav nrog kev cob qhia lub zog nrog dumbbells los tsim cov leeg ntawm lub cev sab sauv (caj npab, xub pwg, hauv siab, nraub qaum). Rau qee qhov kev pab cuam koj kuj yuav xav tau lub rooj ntev zaum. Qhov kev zov me nyuam kav 20-50 feeb, feem ntau ntawm lawv twb suav nrog kev sov so thiab ncab.
Kev cob qhia lub zog rau lub cev sab sauv yuav muaj a txawv lub hom phiaj Nyob ntawm seb muaj pes tsawg zaus thiab qhov hnyav ntawm dumbbells koj xaiv:
- 5-8 reps nyob rau hauv txoj kev yog haum rau cov neeg uas ua hauj lwm rau kev loj hlob ntawm cov leeg nqaij;
- 12-14 repetitions nyob rau hauv txoj kev ntawm kev xaiv rau cov neeg ua hauj lwm los txhawb lub hwj chim;
- 16-20 repetitions nyob rau hauv txoj kev ntawm kev xaiv rau cov neeg ua hauj lwm ntawm endurance thiab cov leeg nqaij.
Raws li, qhov qis dua qhov rov ua dua, bonlichi hnyav koj yuav tsum tau siv. Xaiv qhov hnyav dumbbell kom qhov kev rov ua dua zaum kawg ntawm txoj hauv kev tau ua tiav ntawm qhov siab tshaj plaws ntawm cov leeg nqaij. Rau biceps, triceps thiab lub xub pwg nyom qhov hnyav ntawm dumbbells yuav tsum noj tsawg dua. Rau cov leeg nqaij loj, eg hauv siab thiab nraub qaumtuaj yeem nqa qhov hnyav ntxiv lawm.
Peb muab 2 pawg workouts los ntawm FitnessBlender rau lub cev sab sauv:
- nrog ib tug me me ntawm repetitions ntawm tus qhab nia (Txhua qhov kev tawm dag zog yog ua rau 8-10 rov ua dua hauv txoj hauv kev)
- nrog ib tug loj tus naj npawb ntawm repetitions ntawm ib lub sij hawm (Txhua qhov kev tawm dag zog tau ua rau 45 vib nas this)
Kev cob qhia thawj pab pawg kom ua tau zoo dua rau cov neeg uas muaj nyob rau hauv lub xub ntiag ntawm hnyav dumbbells thiab leej twg kam ua hauj lwm rau cov leeg nqaij. Kev cob qhia ntawm pab pawg thib ob yog qhov tsim nyog rau cov neeg uas tsuas yog xav ua haujlwm ntawm cov leeg leeg ntawm koj lub cev.
FitnessBlender: peb npaj-ua complex rau poob phaus
Kev cob qhia muaj zog nrog tsawg tus lej rov ua dua
1. Upper Lub cev nqaij daim tawv ua haujlwm
- Ntev: 21 min
- Nyuaj: 3
- Cov calories: 120-280 kcal
- Khoom Siv: dumbbell, raug zaum
- Tsis muaj kev sov-siab thiab txias-tso
Hauv txoj haujlwm no, Daniel tau npaj rau koj 12 qhov kev tawm dag zog sib txawv. Cov kev tawm dag zog tau muab faib ua 3 pawg, 4 qhov kev tawm dag zog hauv txhua pab pawg. Txhua qhov kev tawm dag zog yog ua rau 10 rov ua dua hauv ib txoj hauv kev. Nruab nrab ntawm pab pawg kev tawm dag zog xav tias muaj kev so me me.
Ce: Lub hauv siab nias, Khoov kab, Ncua lub hauv siab nias, Incline kab; Nyiaj siv ua haujlwm xovxwm, Dumbbell Pullover, Lateral Raise, Sab Dumbbell Pullover; Nyiaj siv ua haujlwm Tricep Extension, Rauj Curl, Tricep Kickback, Bicep Curl.
2. Qhov zoo tshaj plaws Upper Body Workout rau Toned caj npab, lub xub pwg nyom & Upper Back
- Ntev: 25 feeb
- Nyuaj: 3
- Cov calories: 125-225 calories
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Qhov kev tawm dag zog no rau lub cev sab sauv suav nrog 3 puag ncig 2 kev tawm dag zog txhua puag ncig. Txhua puag ncig yog rov ua dua hauv 2 teev + me me burnout. Ua ib ce nyob rau hauv 10 repetitions. Kelly siv dumbbells los ntawm 2kg txog 8kg.
Ce: Rauj Curl, Bentover Tricep Extension, Chest Fly, Rov Qab Fly, Tshaj Tawm Xovxwm, Dumbbell Pullover.
Saib cov yees duab hauv YouTube
3. Muaj zog, lean, toned caj npab, hauv siab thiab lub xub pwg nyom workout
- Ntev: 30 feeb
- Nyuaj: 3
- Cov calories: kcal 155-279
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Qhov kev ua haujlwm superset no rau caj npab, xub pwg, hauv siab thiab nraub qaum suav nrog 6 kev tawm dag zog muab faib ua 3 puag ncig. Txhua puag ncig yog rov ua dua hauv 3 teev, qhov kev tawm dag zog ua tiav hauv 8 repetitions.
ce: Kaw Choj Xovxwm, Bentover Kab, Kaw, Lateral/Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.
Saib cov yees duab hauv YouTube
4. Kev cob qhia lub zog rau caj npab thiab lub xub pwg nyom
- Ntev: 35 feeb
- Nyuaj: 3
- Cov calories: kcal 140-385
- Khoom Siv: dumbbells
- Tsis muaj kev sov-siab thiab txias-tso
Hauv qhov kev cob qhia lub zog no rau caj npab thiab lub xub pwg nyom siav 4 rounds 2 ce txhua puag ncig. Txhua puag ncig yog rov ua dua hauv 3 teev, kev tawm dag zog ua rau 10 rov ua dua.
Ce: Tshaj Lub Taub Hau Xovxwm, Curl, Lateral Raise, Overhead Tricep Extension-Arnold Xovxwm, Rauj Curl, Ventral Raise, Skull Crusher.
Saib cov yees duab hauv YouTube
5. Upper Lub Cev Workout rau lub zog nrog Descending Reps
- Ntev: 38 feeb
- Nyuaj: 4
- Cov calories: kcal 214-399
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Hauv qhov kev tawm dag zog no rau txhua qhov kev tawm dag zog koj yuav ua 3 teev: 10 reps, tom qab ntawd 8 reps thiab tom qab ntawd 6 reps. Nrog rau tus lej ntawm cov reps tsawg zuj zus koj yuav nce qhov hnyav ntawm dumbbells. Txoj hauv kev no yuav pab koj txhim kho kev ua siab ntev thiab ua haujlwm ntawm kev tsim cov leeg thiab lub zog. Koj yuav pom qee qhov kev rov ua dua ntawm txhua qhov kev tawm dag zog, hnyav dumbbells, koj tuaj yeem noj ntau dua.
Ce: Bicep Curl, Bentover Tricep Extension, Rov qab Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise.
Saib cov yees duab hauv YouTube
6. Kev Ua Haujlwm Lub Cev Lub Cev Lub Cev - Qhov hnyav rau lub cev sab saud
- Ntev: 38 feeb
- Nyuaj: 3
- Cov calories: kcal 245-588
- Khoom Siv: dumbbell, raug zaum
- Nrog cua sov thiab hitch
Qhov kev pab cuam no khiav ntawm tus qauv paub: 6 ce, 3 rounds 2 ce ib puag ncig. Txhua puag ncig yog rov ua dua hauv 3 qhov kev tawm dag zog hauv 10 repetitions.
ce: Alternating Chest Press, Alternating Kab, Kaw, Hloov Lub xub pwg Xovxwm, Hloov Dumbbell Pullover, Hloov Tricep Extension Alternating Bicep Curl.
Saib cov yees duab hauv YouTube
7. Upper lub cev muaj zog Workout – Guaranteed nqaij Burnout
- Ntev: 40 feeb
- Nyuaj: 4
- Cov calories: kcal 200-640
- Khoom Siv: dumbbell, raug zaum
- Nrog cua sov thiab hitch
Nyob rau hauv no 40-feeb workout Daniel ua 6 classical ce, uas muab faib ua 3 rounds. Qhov kev tawm dag zog ua tiav 10 reps, txhua qhov kev sib tw yog rov ua dua hauv 3 teev. Thaum kawg koj yuav pom burnout Round ntawm 6 ce.
Ce: Chest Fly, Bentover Rov Qab Fly, Lateral Nce, Pullover, Tricep Extension, Bicep Curl Burnout Round: Push Up, Wide Bentover Kab, Lub xub pwg nyom, Pullover, Tricep Dip, Rauj Curl.
Saib cov yees duab hauv YouTube
8. Lub Cev Lub Cev Sab Nraud, Lub xub pwg nyom, Upper Back Workout
- Ntev: 40 feeb
- Nyuaj: 4
- Cov calories: kcal 198-435
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Qhov kev cob qhia lub zog no rau lub cev sab sauv yog ntau haiv neeg. Nws suav nrog 18 qhov kev tawm dag zog sib txawv, uas tau muab faib ua 3 ntu. Txhua qhov kev tawm dag zog yog ua nyob rau hauv ib pawg ntawm 10 repetitions. Nyob nruab nrab ntawm qhov kev sib tw koj yuav muaj kev so me me. Kelly siv dumbbells los ntawm 2kg txog 8kg.
Ce: Chest Fly, Bent Over Fly, A Ventral Raise, Dumbbell Pullover Palms, Hauv caug Tricep Kick Back, Rauj Curl; Lub hauv siab xovxwm, Dumbbell Kab Dav L&R, Lub xub pwg xovxwm, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Kaw lub hauv siab xovxwm, Dumbbell kab, Kaw, Lateral tsa xib teg, Sab Pullover, Tricep Dip, Overhand Curl.
Saib cov yees duab hauv YouTube
9. Upper Body Superset Workout rau caj npab, xub pwg thiab sab nraub qaum
- Ntev: 50 feeb
- Nyuaj: 3
- Cov calories: kcal 275-536
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Hauv qhov kev tawm dag zog no rau 50 feeb Kelly tau npaj rau koj 14 ce. Kev tawm dag zog muab faib ua 7 puag ncig, qhov sib tw rov ua dua hauv 2 teev. Ua ib ce rau 8 reps. Kev cob qhia yog ntev, yog li koj tuaj yeem so ntxiv ntawm kev sib tw.
Ce: Chest Fly, Rov qab Fly, Bicep Curls, Khoov dua Tricep Extension, Lateral tsa, Khoov nraub qaum tsa, Ventral tsa, rub hla Ntxiv ib qho me me nias, Kab ntxiv kev sib hloov thiab txuas ntxiv Roundabout Push Up, Lateral tsa thiab Hla, Khoov dua Shrug, Rotating Curl, Pob txha taub hau Crusher.
Saib cov yees duab hauv YouTube
Kev cob qhia muaj zog rau lub cev sab sauv raws sijhawm
1. Lom zem Upper Body Workout for Great Arms & Lub xub pwg nyom
- Ntev: 28 feeb
- Nyuaj: 3
- Cov calories: 140-280 kcal
- Khoom Siv: dumbbells
- Tsis muaj cua sov, tab sis nrog kev sib tsoo
Hauv qhov kev tawm dag zog no rau lub cev sab saud muaj 18 qhov kev tawm dag zog sib txawv, yog li koj tau lees tias tsis txhob dhuav. Txhua qhov kev tawm dag zog tau ua 1 zaug raws li lub tswv yim 45 vib nas this ua haujlwm, 20 vib nas this so. Muaj kev tawm dag zog ua ke ntawm ntau pawg leeg nqaij, thiab kev tawm dag zog rau cov leeg nqaij ntau dua.
ce: Rov qab ya + Pulses; Chest Fly + Pulses; Pullover + Crunch; Tshaj Xovxwm; Tricep Extension + Kaw Kab; Curl + Arnold Xovxwm; Chest Press + Choj; Wide Kab + Plank; Lateral & Ventral Raises; Sab Pullover; Cadence Curl; Halo Extension; Taug kev Push Up; Rov qab Hneev rub; Caj npab; Antagonistic Dav & Nqaim Pulldown; Tricep Dips; Taug kev + Pulls.
Saib cov yees duab hauv YouTube
2. Kev ua haujlwm ntawm lub cev sab sauv kom muaj zog thiab kev sib koom tes
- Ntev: 33 feeb
- Nyuaj: 4
- Cov calories: kcal 191-351
- Khoom Siv: dumbbells
- Nrog cua sov thiab hitch
Hauv qhov kev tawm dag zog no rau lub cev sab sauv los ntawm Fitness Blender koj yuav pom 4 rounds 2 ce ib puag ncig. Txhua puag ncig yog rov ua dua hauv 2 teev. Cov sijhawm hauv qab no tau npaj kom ua tiav: 45 vib nas this ua haujlwm, 15 vib nas this so. Thaum kawg ntawm qhov kev pab cuam me me Burnout Round ntawm plaub qhov kev tawm dag zog.
Ce: Bicep Curl, Tricep Extension, Rov qab Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Circle Circles.
Saib cov yees duab hauv YouTube
3. Lub Cev Lub Cev Muaj Zog Ua Haujlwm rau caj npab, xub pwg, hauv siab & nraub qaum
- Ntev: 34 feeb
- Nyuaj: 3
- Cov calories: kcal 188-347
- Khoom Siv: dumbbell, raug zaum
- Nrog cua sov thiab hitch
Hauv qhov kev tawm dag zog no koj yuav pom 24 qhov kev tawm dag zog tshwj xeeb uas tau ua hauv ib txoj hauv kev raws li lub tswv yim 45 vib nas this ua haujlwm thiab 15 vib nas this so. Nyob rau hauv tag nrho, qhov kev pab cuam suav nrog 4 pawg ntawm kev tawm dag zog:
- Pawg 1 (lub hauv siab thiab nraub qaum)
- Pawg 2 (lub xub pwg nyom thiab latissimus dorsi)
- Pawg 3 (biceps thiab triceps)
- Pawg 4 (rotator cuff)
Saib cov yees duab hauv YouTube
Yog tias koj xav ua haujlwm rau lwm pawg leeg nrog cob qhia Fitness Blender, nco ntsoov saib:
- Saum 15 lub zog kev cob qhia nrog dumbbells rau txhais ceg thiab pob tw los ntawm FitnessBlender
- Top 12 cardio kev tawm dag zog los ntawm FitnessBlender, nrog rau kev hais txog lub plab
- Sab saum toj 9 lub zog kev cob qhia Tag Nrho Lub Cev nrog dumbbells tag nrho lub cev los ntawm FitnessBlender