Sab saum toj-14 kev kawm luv luv nrog cov hlua khi rau lub cev toned slender

Plank yog ib qho kev tawm dag zog zoo li qub uas yuav koom nrog ntau cov leeg nqaij hauv koj lub cev. Plank thiab nws cov kev hloov kho tau dav siv tsis yog hauv kev cob qhia cov leeg nqaij, tab sis kev cob qhia tag nrho lub cev. Peb muab rau koj cov yeeb yaj kiab zoo tshaj plaws nrog cov hluauas pab koj nruj cov leeg thiab txhim kho lub cev

Vim li cas koj yuav tsum sim cov yeeb yaj kiab no nrog cov hlua:

• Koj yuav ntxiv dag zog rau cov leeg ntawm lub xub pwg nyom, caj npab, ceg, nias, nraub qaum, hauv siab, tsis muaj qhov hnyav ntxiv, siv koj lub cev hnyav.
• Cov planks pab ua haujlwm cov leeg nqaij uas yog kev tiv thaiv kev mob nraub qaum thiab rov qab teeb meem.
• Cov ntaub ntawv yees duab nrog cov hlua ntev 5-10 feeb, yog li tuaj yeem ua tau zoo ntxiv rau koj qhov kev tawm dag zog tseem ceeb.
• Rau kev tawm dag zog koj yuav tsis xav tau cov cuab yeej ntxiv.
• Feem ntau ntawm cov kev tawm dag zog ntawm cov kev pabcuam no muaj kev cuam tshuam tsawg, yog li nws muaj kev nyab xeeb rau koj cov pob qij txha.
• Cov chav kawm yog tsim nyog rau txhua qib kev qoj ib ce.
• Koj tuaj yeem ua rau nws nyuaj dua los ntawm kev ua ib qho yeeb yaj kiab rau ntau lub voj voog duplicate.

Txhua yam hais txog plank ce

Yuav ua li cas ua video nrog cov hlua? Ua kom tiav cov phiaj xwm npaj 3-5 zaug hauv ib lub lis piam rau 5-10 feebtom qab koj qhov tseem ceeb workout. Koj tuaj yeem tig ntau cov yeeb yaj kiab lossis xaiv qhov tsim nyog tshaj plaws. Yog tias koj muaj sijhawm, kuv tuaj yeem rov ua video hauv ob peb lub laps. Txhawm rau ua kom nyuaj rau kev tawm dag zog, siv pob luj taws los yog lub cev qoj ib ce.

Kev cob qhia nrog cov hlua: muab tso ua ke video

1. FitnessBlender: Advanced Plank Workout (10 feeb)

Qhov kev tawm dag zog luv luv no los ntawm FitnessBlender cov kws qhia nrog cov hlua khi suav nrog 8 qhov sib txawv ntawm cov phiaj xwm dynamic: ntawm lub luj tshib, ntawm txhais tes, nraub qaum, thiab sab plank. Koj yuav ua txhua qhov kev tawm dag zog rau 10 reps, ntawm qhov kev tawm dag zog tos koj 10-thib ob so. Qhov kev zov me nyuam tsim nyog rau kev kawm qib siab.

2. Gymvirtual: Abdominales Isometricas (5 feeb)

Hauv qhov kev tawm dag zog no nrog cov hlua hauv lus Mev los ntawm gymvirtual koj yuav tsum ua qee qhov kev tawm dag zog zoo li qub, tab sis qhov no tsis tau txhais hais tias kev cob qhia yuav yooj yim. Npaj kom hnov ​​​​qhov siab tshaj plaws ntawm cov leeg nqaij thiab lub xub pwg nyom. Cov dej num tsim nyog rau qib pib thiab theem nrab.

3. Jessica Smith: Plank Power rau Txhua Qib (14 feeb)

Qhov kev tawm dag zog no nrog cov hlua ntawm Jessica Smith feem ntau muaj cov kev tawm dag zog zoo li qub, qhov twg koj yuav tsum nyob hauv ib txoj haujlwm rau ib lub sijhawm. Kev cob qhia yog nyob rau ntawm qhov kev nyuaj siab, haum rau kev kawm theem nrab.

4. Rebecca Louise: Plank Challenge (10 feeb)

Program Rebecca Lewis suav nrog cov classic versions ntawm cov hlua, nrog rau cov pluaj ntawm tes thiab lub luj tshib, sab plank, plank ntawm ob txhais tes nrog twist. Kev tawm dag zog yuav pab koj zoo kawg nkaus ua haujlwm ntawm cov tub ntxhais kawm, tsim nyog rau kev kawm theem nrab thiab qib siab.

5. Rebecca Louise: Plank Variation Workout (8 feeb)

Lwm qhov kev ua haujlwm zoo nrog cov hlua los ntawm Rebecca Lewis. Rebecca muaj ntau yam kev xaiv ntawm trims, nrog rau kev taug kev hauv pluaj mus rau sab, tus neeg nce toj, tig lub cev hauv classic thiab sab plank. Haum rau kev kawm theem nrab thiab qib siab.

6. Cassey Ho: Playa del Plank (7 feeb)

Hauv txoj haujlwm no los ntawm Casey Ho nquag ua haujlwm tag nrho lub cev ntawm tes mus rau taw. Koj yuav ua ib qho kev tawm dag zog yooj yim ntawm qhov bar: kov lub xub pwg nyom, nqa nws ob txhais tes, rub ceg nqa, thawb-UPS. Haum rau kev kawm theem nrab.

7. BodyFit Los ntawm Amy: Plank Challenge Rau Lub Cev Muaj Zog (5 feeb)

Nws yog kev ua haujlwm luv luv los ntawm Amy BodyFit nrog kev hloov kho yooj yim ntawm laths, uas yuav yog qhov zoo ntxiv rau txhua chav kawm. Ib txheej ntawm kev tawm dag zog yog qhov tsis tseem ceeb, tab sis rau cov pib tshiab qhov no yog cov yeeb yaj kiab nrog cov hlua haum zoo kawg nkaus.

8. BeFiT: Abs Plank Challenge Intermediate (5 feeb)

Hauv qhov kev tawm dag zog no lub plab thiab lub xub pwg nyom tau koom nrog cov leeg ntawm lub pob tw, yog li yog tias koj xav ua haujlwm ntawm qhov khaus khaus, nco ntsoov suav nrog hauv koj txoj kev npaj ua si yog 5 feeb video. Haum rau kev kawm theem nrab.

9. Plank Challenge Livestrong

Youtube channel Livestrong muab koj qhov kev sib tw 4-lub lim tiam nrog tus kws paub yoga-zog nto moo Elise, uas paub zoo rau peb hauv cov kev pab cuam los ntawm Beachbody. Lub complex muaj 4 yeeb yaj duab (txuas mus rau tag nrho playlist), txhua video koj yuav ua ob zaug ib hnub twg nyob rau hauv lub lis piam. Qhov kev zov me nyuam yog tsim rau txhua qib kev qoj ib ce.

Workout nrog planks: muab tso ua ke ntawm cov yeeb yaj duab nyob rau hauv Lavxias teb sab

1. Anna Tsukur: Plank Challenge

Anna Tsukur muab koj 7-lub lim tiam ntawm workouts Plank kev sib tw. Koj yuav pom 7 video hauv 8 feeb koj yuav ua ib lub lim tiam. Xav paub ntau ntxiv txog qhov program no nyeem peb qhov kev tshuaj xyuas: Plank kev sib tw los ntawm Anna Tsukur. Qhov kev zov me nyuam tsim nyog rau kev kawm theem nrab thiab qib siab.

2. Ekaterina Kononova, yeeb yaj duab nrog cov hlua

Ekaterina Kononova muaj tag nrho cov kev tawm dag zog nrog cov hlua uas yuav rov hais dua rau txhua tus kiv cua ntawm qhov kev tawm dag zog no. Catherine muaj ob qho tib si zoo li qub thiab muaj zog qoj ib ce nrog cov hlua uas yuav pab koj hlawv calories thiab lub cev lub cev. Koj tuaj yeem muab ob peb cov yeeb yaj kiab ua ke kom ua tiav cov txiaj ntsig siab tshaj plaws.

Yog tias koj xav rub lub cev thiab tshem tawm ntawm thaj chaw teeb meem, nco ntsoov suav nrog cov yeeb yaj kiab no hauv koj txoj kev npaj. Straps ua 5-10 feeb nyob rau ib hnub, thiab ib hlis tom qab koj yuav pom qhov kev hloov pauv loj heev hauv nws daim duab.

Saib kuj:

• Txhua yam hais txog kev thawb-UPS: qhov txiaj ntsig, kev puas tsuaj, + 21 thawb-UPS
• Sab saum toj 20 ce rau lub cev poob phaus yam tsis muaj pob txha caj qaum thiab planks
• Sab saum toj-20 PP-daim ntawv qhia rau noj hmo: noj dab tsi yav tsaus ntuj rau kev poob phaus

Zawv zawg, Lub plab, Rov qab thiab lub duav