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- Short workout rau plab nrog Casey Ho
- 1. Zoo meej 10 Abs
- 2. Lower Belly Flattener
- 3. Slim lub duav POP Pilates
- 4. Ultimate Ab Workout 2016
- 5. khaus ab workout mania
- 6. Hard Core Workout
- 7. Core Crusher – Zoo tshaj Ab Workout
- 8. Abs Ntawm Hluav Taws
- 9. Zoo siab Hard Core Ab Workout
- 10. Flat Abs Workout rau Beginners
- 11. Extreme Abs Workout (part 1, 2, 3)
- Ntxiv: 1000 Abs Challenge (30 feeb)
Kev ua haujlwm tsis tu ncua rau lub plab yog qhov tseem ceeb tsis yog txhawm rau ntxiv dag zog rau cov leeg nqaij, tab sis los tiv thaiv mob nraub qaum thiab sab nraub qaum. Cov leeg nqaij corset txhawb nqa tus txha nraub qaum, yog li kev tawm dag zog kom ntxiv dag zog ua lub luag haujlwm tseem ceeb hauv kev sib koom ua haujlwm ntawm peb lub cev musculoskeletal. 13 muab koj cov kev ua haujlwm luv luv rau lub abs los ntawm Blogilates rau 10 feeb uas yuav yog qhov zoo ntxiv rau koj chav kawm.
Nws yog ib qho tseem ceeb kom nco ntsoov tias nws yog qhov nyuaj heev kom tshem tawm cov rog hauv plab, tsuas ua crunches. Txhawm rau tshem tawm plab yuav tsum muaj kev qhia dav: calorie tsis txaus thiab kev tawm dag zog tsis tu ncua. Tab sis kom ntxiv dag zog rau cov leeg, txhim kho lub suab, zawm lub plab kom paub tseeb tias koj yuav pab tau. Tsis txhob nqa tawm workouts plab: 10-15 feeb 2-3 zaug hauv ib lub lis piam yog txaus ntxiv rau cov kev pab cuam rau tag nrho lub cev.
Casey Ho muab cov yeeb yaj kiab luv luv ntawm qhov nyuaj nruab nrab, uas yuav muaj peev xwm ntawm txhua tus. Yog tias qee qhov kev tawm dag zog nyuaj rau koj, tsis txhob txhawj. Ua tib zoo xyaum ua ntu zus, thiab dhau sijhawm koj yuav hnov qhov kev txhim kho tseem ceeb. Ceev faj thaum lub sij hawm kev cob qhia tsis yog khoov rau hauv tus txha nraub qaum, sab nraub qaum tau nias rau hauv pem teb. Kos lub plab, nws yuav tsum tsis txhob so, tab sis tsis txhob tuav koj ua pa.
Nco ntsoov! Cov ntaub ntawv ua haujlwm yog tsis pom zoo txhawm rau tua cov neeg uas muaj tus kab mob ntev ntawm tus txha caj qaum hauv qhov mob mob nraub qaum thiab sab nraub qaum, nrog rau qhov muaj diastasis tom qab yug menyuam. Yog tias koj xav tias ib qho kev tawm dag zog ua rau koj mob lossis tsis xis nyob, hla nws lossis nres kev cob qhia.
Tag nrho cov yeeb yaj kiab nyob hauv pem teb, cov khoom muag tsis xav tau, lub sijhawm ua haujlwm txog 10 feeb. Yeej, Casey Ho muab kev tawm dag zog los ntawm Pilates nrog kev ua tib zoo kawm txog cov leeg sib sib zog nqus ntawm lub plab thiab tawv nqaij: crunches, thim rov qab crunches, lub puas, lub plank, Tsheb kauj vab, ceg extension, rub lub straightened ob txhais ceg, yob nyob rau hauv rov qab, nkoj, txiab, thiab lwm yam.
60 Qhov kev ua tau zoo tshaj plaws los ntawm Pilates
Short workout rau plab nrog Casey Ho
1. Zoo meej 10 Abs
Hauv qhov kev pab cuam no koj yuav pom 10 qhov kev tawm dag zog zoo rau lub plab: Rollup Nrog Twist, Pob Tawb ncav, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Lavxias Twist, Corkscrew, Plank Twist, Plank. Kev cob qhia luv luv, tab sis zoo heev rau cov leeg nqaij.
2. Lower Belly Flattener
Nyob rau hauv qhov kev pab cuam ntawm kev ua hauj lwm yog nquag koom tes nrog cov leeg ntawm lub qis xovxwm. Cov haujlwm no kuj muaj ntau yam sib txawv thiab zoo. Cov kev ua hauv qab no: Pua pua, Doble Leg Stretch, Barbie Feet, Rov qab Crunch, Crunch 1-2-3, Heel Clicks, Pom Pom Abs, Helicopters, Corkscrew, Ib Tee.
3. Slim lub duav POP Pilates
Qhov luv 10-feeb workout rau lub plab los ntawm Casey Ho tsuas yog 4 ce: Extension Crunch, Ob chav Crunch rau Extension, Rollup rau Rollover, Hip Twist rau Butt Lift. Cov chav kawm yuav raug tuav sai, tab sis ua tau zoo.
4. Ultimate Ab Workout 2016
Hauv qhov kev tawm dag zog no koj tab tom tos qhov pib nqa lub cev mus rau taw kom ua haujlwm tawv tawv. Yog tias koj muaj teeb meem rov qab, nws yog qhov zoo tshaj uas qhov kev zov me nyuam raug ncua. Kev tawm dag zog: Ballerina zaum (ob peb kev mus kom ze), Scissors Kicks, Leg Circle, Cha Cha Abs, Ob ceg Lift, Teaser.
5. khaus ab workout mania
Hauv qhov kev tawm dag zog no suav nrog kev tawm dag zog classic los ntawm Pilates: koj abs yuav hlawv! Ib qho kev tawm dag zog ua raws lwm txoj hauv kev zoo tshaj plaws ntawm Pilates. Txhua qhov kev tawm dag zog yog ua nyob tom qab.
6. Hard Core Workout
Qhov no tsis yog peb cov kev cob qhia ib txwm muaj nyob rau sab nraub qaum, tab sis muaj cov hlua sab nraud thiab classic, lawv cov kev hloov kho, thiab kev tawm dag zog Superman, uas yog qhov tseem ceeb heev rau kev ntxiv dag zog rau sab nraub qaum.
7. Core Crusher – Zoo tshaj Ab Workout
Lwm qhov kev tawm dag zog uas yuav pab koj ua haujlwm tau zoo ntawm kev txo qis. Hauv daim vis dis aus no Casey muab kev ua haujlwm ntawm lub plab feem ntau los ntawm kev sib tw thiab nqa ceg.
8. Abs Ntawm Hluav Taws
Qhov kev pab cuam no suav nrog kev tawm dag zog tsis tseem ceeb rau lub plab, yog li ntawd, thov rov hais dua thiab paub txog los ntawm tus menyuam kawm ntawv. Kev tawm dag zog: Lub Genie Abs Eagle Abs, Runaway Abs, Ob ceg ceg ncab, moos Abs, Hollow Pob Zeb Ib Leeg Tee, Pob ntseg Thquake.
9. Zoo siab Hard Core Ab Workout
Hauv qhov kev tawm dag zog no rau abs los ntawm Blogilates tsuas yog 5 qhov kev tawm dag zog. Kev ua ub ua no qeeb thiab kev xav nrog kev loj hlob siab tshaj plaws ntawm cov leeg nqaij. Kev tawm dag zog: Tsheb ciav hlau khiav Abs, Ib ceg ceg voj voog Ab, ncav Criss-cross, Genie Abs.
10. Flat Abs Workout rau Beginners
Tab sis qhov no workout yog zoo meej rau beginners. Nws suav nrog ntau yam kev tawm dag zog, tab sis lawv tau tsim los rau qee qhov kev rov ua dua tshiab, yog li zaj lus qhia yooj yim ua raws li qhov pib mus rau qhov kawg. Kev tawm dag zog: Yob nce, Pua pua, Ib Leeg Teev, Ob ceg ceg txuas ntxiv, Rooj Sab saum toj Crunch, ceg nce Crunch, Oblique Swivels, Twisting Crunch, Crunch, Plank, Forearm Plank, Sab Plank.
11. Extreme Abs Workout (part 1, 2, 3)
Casey Ho kuj tseem muaj peb qhov yeeb yaj kiab luv luv Extreme Abs Workout. Kev cob qhia tsis yog qhov kawg, tab sis zoo txaus. Lawv yeej yuav pab txhawb rau koj txoj haujlwm ntawm cov leeg mob plab.
Ntxiv: 1000 Abs Challenge (30 feeb)
Yog tias koj txaus siab ua haujlwm ntev dua, sim ua 30 feeb kev cob qhia 1000 abs challenge los ntawm Blogilates, uas yuav pab koj tsom mus rau cov leeg mob plab. Txhua qhov kev tawm dag zog yog ua nyob rau hauv txoj hauj lwm supine.
Pab kom cov kev ua haujlwm luv luv no rau lub abs los ntawm Blogilates rau koj txoj kev npaj qoj ib ce kom ntxiv dag zog rau lub plab thiab cov leeg nqaij. Yog tias koj nyiam ua nrog Casey Ho, peb xav kom koj saib:
- Saum 10 luv luv qhov cuam tshuam workout rau txhais ceg los ntawm Blogilates
- Saum 10 luv luv qhov cuam tshuam workout rau tag nrho lub cev los ntawm Blogilates
Rau cov pib tshiab, slimming, Lub plab tsis tshua muaj kev ua haujlwm