Saum 15 qhov ua tau zoo tshaj plaws video workouts rau sab nraub qaum (thaj tsam breeches)

Cov rog ntawm tus ncej puab sab nraud lossis hauv "breeches" yog suav tias yog ib qho ntawm cov teeb meem tseem ceeb ntawm cov ntxhais uas ua haujlwm ntawm slimness ntawm lawv cov duab. Peb muab rau koj xaiv cov kev tawm dag zog zoo rau cov ncej puab sab nraud, los ntawm kev uas koj yuav txhim kho cov ceg zoo thiab zawm cov teeb meem.

Nta ntawm workouts rau sab ncej puab:

  • Thov nco ntsoov tias hauv zos nws tsis yooj yim sua kom poob phaus. Lub cev poob phaus hauv qhov chaw uas peb tab tom ua kev tawm dag zog.
  • Cov txheej txheem ntawm kev poob phaus tsuas yog ua tau nrog cov calories tsis txaus, piv txwv li thaum peb noj zaub mov tsawg dua koj siv thaum nruab hnub.
  • Cov teeb meem hauv cheeb tsam feem ntau poob qhov hnyav kawg. Cov ntxhais feem ntau nyob hauv qab ntawm lub cev.
  • Kev tawm dag zog sab nraud ntawm tus ncej puab ib feem ntawm qhov ntxiv dag zog rau cov leeg quadriceps thiab Sartorius, pab kom nruj thiab txhim kho lawv cov duab. Tab sis kom tshem tawm tag nrho "pob ntseg" ntawm lub duav tsuas yog nrog kev txo qis hauv feem pua ​​​​ntawm lub cev rog.
  • Txhawm rau ua kom nyuaj rau kev tawm dag zog tuaj yeem siv cov hlua khi thiab pob taws hnyav.
  • Ua kom tiav ib qho kev tawm dag zog 2-3 zaug hauv ib lub lis piam rau 15-30 feeb ntxiv rau lwm cov kev pab cuam ntawm tag nrho lub cev.
  • Koj tuaj yeem ua cov yeeb yaj kiab tawm tswv yim hauv 2-3 ntau yam lossis sib xyaw ua haujlwm ntawm ib leeg.
  • Los ntawm cov lugs ntawm lub duav yuav ua tau zoo plyometric ce thiab ballet cov kev pab cuam.
  • Nco ntsoov saib peb xaiv kev tawm dag zog rau cov ncej puab sab nraud thiab thaj chaw breeches: Sab saum toj 30 ce rau sab hauv ncej puab + npaj npaj cov lus qhia.

Kev tawm dag zog rau sab nraub qaum

1. Kev tawm dag zog rau sab nraub qaum los ntawm Blogilates (10 feeb)

Ib qho yeeb yaj kiab nrov tshaj plaws rau sab nraub qaum muaj tus kws qhia Casey Ho ntawm nws tus youtube channel Blogilates. Nws cov chav kawm yog ua raws li kev tawm dag zog los ntawm Pilates rau kev tsim lub cev yuag. Casey tau tsim 10-feeb kev cob qhia rau hauv pem teb nrog kev tawm dag zog los ntawm breeches uas tau ua dag ntawm koj sab.

Ceev hlawv SADDLEBAGS Slimdown! Qhov Tshaj Tawm Haujlwm Zoo Tshaj Oout!

2. Kev tawm dag zog rau sab nraub qaum los ntawm PsycheTruth (17 feeb)

Kev tawm dag zog zoo heev rau cov ncej puab sab nraud thiab channel PsycheTruth. Thawj ib nrab ntawm kev tawm dag zog yog pw hauv pem teb, lwm ib nrab sawv. Haum rau ob qho tib si pib thiab paub txog cov tub ntxhais kawm.

3. Kev tawm dag zog rau sab nraub qaum los ntawm PsycheTruth (19 feeb)

Qhov kev tawm dag zog thib ob los ntawm youtube PsycheTruth channel mus rau sab nraud ntawm tus ncej puab yog tag nrho sawv thiab suav nrog kev nqa ceg thiab kev txav mus los kom ua kom cov leeg nqaij ua haujlwm ntawm ob txhais ceg. Cov khoom muag tsis xav tau, tab sis yog tias koj xav tau kev txhawb nqa rau qhov sib npaug, koj tuaj yeem nqa lub rooj zaum.

4. Kev tawm dag zog rau sab nraub qaum los ntawm FitnessBlender (20 feeb)

Yog tias koj xav tau kev cob qhia ntau dua thiab kev qhia dav dav rau thaj tsam breeches, ces sim cov lus qhia no los ntawm FitnessBlender. Kelly muab alternating ntu ntawm cardio rau hlawv rog thiab ce nyob rau hauv pem teb rau ob txhais ceg thiab tshem tawm ntawm "pob ntseg" nyob rau sab nraud ntawm tus ncej puab.

5. Kev tawm dag zog rau sab nraub qaum los ntawm Anelia Skrypnyk (10 feeb)

Kev tawm dag zog zoo heev rau ob txhais ceg thiab lub cev toned muaj Anelia Skripnik. Nws muaj qhov program tshwj xeeb rau sab nraud ntawm tus ncej puab. Tag nrho cov vis dis aus tshwm sim hauv pem teb thiab suav nrog ntau yam kev ncaws pob uas tau ua dag ntawm koj sab.

6. Kev tawm dag zog rau sab nraub qaum ntawm Linda Wooldridge (15-20 feeb)

Linda yog tus tswv barnych kev cob qhia thiab cov kev pab cuam raws li Pilates. Nws muaj ob peb cov yeeb yaj duab rau thaj tsam breeches rau 15-20 feeb. Lawv txhua tus khiav ntawm Mat thiab suav nrog nce toj, tig, thiab flexion ntawm ob txhais ceg. Koj tuaj yeem xaiv ib qho ntawm cov kev pabcuam no lossis hloov pauv ntawm lawv

Saib kuj:

7. Kev tawm dag zog rau sab nraub qaum los ntawm Linda Wooldridge (35 feeb)

Tab sis yog tias koj muaj lub cev qoj ib ce, nco ntsoov sim ua qhov kev tawm dag zog no rau thaj tsam breeches thiab txhua qhov teeb meem ntawm ko taw. Koj tuaj yeem siv lub cev qoj ib ce, thiab koj tuaj yeem khi ib txoj hlua elastic ntev ntawm ko taw.

8. Kev tawm dag zog rau sab nraub qaum los ntawm Kev Hlub Sweat Fitness (5 feeb)

Yog tias koj muaj sijhawm me ntsis, koj tuaj yeem saib 5-feeb video luv luv rau thaj tsam breeches los ntawm tus kws qhia ntxim nyiam channel Love Sweat Fitness. Classic kev tawm dag zog rau sab nraub qaum rau hauv pem teb yuav pab koj ua haujlwm ntawm koj ob txhais ceg.

9. Kev tawm dag zog rau sab nraub qaum los ntawm Joanna Soh Official (10 feeb)

Tab sis yog tias koj xav ua hauj lwm hnyav rau hlawv rog, sim cardio ce los ntawm Joanna. Nws qhov kev zov me nyuam muaj cov kev tawm dag zog hnyav los ntawm plyometric thiab kev sib ntaus sib tua, ua tsaug rau qhov koj ua kom cov leeg nqaij ntawm tus ncej puab. Kev tawm dag zog tuaj yeem rov ua dua hauv 2-3 laps, yog tias 10 feeb zoo li tsis txaus.

10. Kev tawm dag zog rau sab nraub qaum los ntawm Evin Himmighoefer (13 feeb)

Qhov no yog lwm qhov kev tawm dag zog hauv pem teb tsis yog tsuas yog sab nraud ntawm tus ncej puab, tab sis kuj yog cov leeg pob tw. Koj yuav tau ua ib ce nyob rau hauv lub sab plank, sab-dag thiab ntawm tag nrho cov plaub.

11. Kev tawm dag zog rau sab nraub qaum los ntawm Megan Mae Fit (7 feeb)

Kev cob qhia luv luv, uas, txawm li cas los xij, suav nrog ntau qhov kev tawm dag zog zoo, suav nrog kev dhia thaum pib ntawm video.

Workout rau sab nrauv thiab sab hauv ncej puab

Tab sis yog tias koj xav mus ua hauj lwm ib txhij sab hauv thiab sab nraud nto ntawm lub sab sauv, xyuam xim rau cov nram qab no xaiv ntawm zoo workouts rau qhov teeb meem.

1. Workout rau sab nrauv thiab sab hauv ncej puab los ntawm FitnessBlender (38 feeb)

Kev ua haujlwm zoo rau lub cev qis los ntawm FitnessBlender, yuav pab koj ua haujlwm zoo ntawm ob txhais ceg. Qhov kev zov me nyuam suav nrog cov kev tawm dag zog zoo tshaj plaws rau glutes, sab nrauv thiab sab hauv ncej puab, uas tau tuav sawv thiab hauv pem teb. Cov khoom muag tsis xav tau.

2. Workout rau sab nrauv thiab sab hauv ncej puab los ntawm Tone it Up (13 feeb)

Kev cob qhia los ntawm Katrina los ntawm Tone It Up suav nrog squats, lunges thiab ceg nqa uas tau ua sawv thiab hauv pem teb. Cov lus qhia luv luv tab sis muaj txiaj ntsig zoo ntawm sab hauv thiab sab nraud ntawm tus ncej puab. Koj yuav xav tau ib tug dumbbell.

3. Workout rau sab nrauv thiab sab hauv ncej puab los ntawm SummerGirl Fitness (12 feeb)

Nyob rau hauv qhov kev pab cuam no koj tab tom tos rau cov classic ce rau cov teeb meem ntawm cov taw uas nyob rau hauv pem teb.

4. Kev tawm dag zog sab nrauv thiab sab hauv tus ncej puab los ntawm Tus Ntxhais Nyob Zoo (7 feeb)

Lwm cov yeeb yaj kiab luv luv nrog kev xaiv ntawm kev tawm dag zog rau sab hauv thiab sab nraud.

5. Kev tawm dag zog rau sab nrauv thiab sab hauv ncej puab los ntawm MFit (18 feeb)

Tab sis qhov kev tawm dag zog no muaj ntau haiv neeg hauv nws cov ntsiab lus, tab sis rau kev tawm dag zog koj yuav xav tau ib txoj hlua elastic thiab lub rooj zaum.

Nrog rau kev siv tsis tu ncua ntawm cov phiaj xwm npaj koj yuav tuaj yeem ua rau koj ob txhais ceg slim, toned, tsis muaj pob ntseg thiab sagging. Muab cov kev tawm dag zog rau sab nraub qaum nrog kev noj qab haus huv thiab koj yuav ua tiav.

Saib kuj:

Lub suab thiab nce cov leeg, ceg thiab pob tw

Sau ntawv cia Ncua