Sab saum toj 15 ntu kev kawm rau 20-25 feeb HIIT pab pawg rau tag nrho lub cev

Yog koj hlub lub sij hawm kawm rau cov leeg mob thiab hlawv cov calories, tom qab ntawd cov kev xaiv tam sim no los ntawm youtube channel HIIT pab pawg koj nej twv yuav raug hu. Cov kws qhia muab cov duab muaj zog hauv lub zog aerobic nrog rau cov cuab yeej siv me me thiab tus qauv qhia kom meej meej thiab meej pem ua si.

Yuav tsum pom:

  • HIIT-workouts yog dab tsi thiab lawv cov txiaj ntsig
  • Top 50 tus qhia hauv YouTube: kev xaiv ntawm qhov zoo tshaj plaws

Cov yam ntxwv ntawm kev kawm Pawg HIIT

Pawg HIIT yog lub youtube channel, uas yog txoj kab nrog tus lej ntawm lub cev pub dawb nyob hauv tsev rau txhua qib kev kawm. Raws li lub npe cuam tshuam, cov qhia muaj kev pab cuam nyob rau hauv cov style ntawm HIIT (kev siv loj heev kev ncua sij hawm), uas yog qhov zoo tagnrho rau slimming thiab toning lub cev.

Lub sijhawm ua haujlwm ntawm kev qhia HIIT Pab Pawg, uas tau suav nrog peb xaiv, yog 20-25 feeb. Txawm li cas los xij, koj tuaj yeem ib txwm nce lossis txo lub sijhawm ua haujlwm, los ntawm kev ntxiv lossis tshem ib puag ncig. Nws yooj yim heev vim tias cov kev qoj ib ce rov ua ua ke. Pab pawg pab pawg HIIT tsis tuaj yeem hu ua ntau yam thiab tsis tshua muaj txiaj ntsig, tab sis rau cov neeg nyiam kev yooj yim thiab meej qauv ntawm kev cob qhia, cov yeeb yaj kiab no tuaj yeem tsim kom haum.

Cov yam ntxwv ntawm kev kawm Pawg HIIT:

  1. Kev cob qhia tsis muaj suab paj nruag thiab kev txheeb xyuas ntawm tus kws qhia, hauv keeb kwm yav dhau los koj tuaj yeem tig koj txoj kev xaiv suab paj nruag uas koj nyiam.
  2. Muaj lub suab ntawm lub timer nyob rau pib thiab thaum xaus kev qoj ib ce.
  3. Txhua qhov kev tawm dag zog muaj 5-6 ce, ​​uas rov ua dua nyob rau hauv 3-4 puag ncig.
  4. Cov kev tawm dag zog yog ua raws li lub hauv paus ntsiab lus ntawm lub sijhawm: 20-60 lub sijhawm ua haujlwm, 10 mus rau 40 feeb so.
  5. Cov kev qhia ua ke cardio thiab hnyav kev qhia.
  6. Txog cov ntawv qhia, koj tsuas yog xav tau dumbbells, qee cov yeeb yaj kiab tsis tas xav tau dumbbells.
  7. Kev cob qhia uas tsis muaj qhov chaw sov-txias thiab txias-down (cov kev sib txuas tuaj yeem saib peb lub dag zog ua ntej thiab tom qab kev cob qhia)

Koj tuaj yeem ua cov kev tawm dag zog no 4-5 zaug hauv ib lub lis piam, ua 1-2 qhov haujlwm rau lub siab, lub cev qis thiab tag nrho lub cev. Txoj haujlwm tau muab faib ua peb theem ntawm kev nyuaj: tus pib, nruab nrab thiab qib siab. Txawm li cas los xij, nws yog tus pib kom pib cov yees duab no tsis pom zoo.

Kev Kawm Pab Pawg HIIT rau cov neeg pib tshiab

1. HIIT-workout rau tag nrho lub cev (20 feeb)

Kev kawm ncua sijhawm rau tag nrho lub cev. Hauv qhov kev pab cuam ntawm 3 ncig ntawm 5 ce hauv txhua kab: 40 vib nas this ua haujlwm, 40 xis nkoos so. Koj yuav xav tau cov dumbbells.

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Yuav Xaiv DUMBBELLS li cas: cov lus qhia thiab tus nqi

20 feeb Tas Nrho Lub Cev HIIT Ua Haujlwm - Pib Ua Tau Zoo - 40s / 40s Team sib

2. HIIT workout rau caj npab, lub xub pwg thiab tawv ntoo tsis siv khoom (20 feeb)

Lub sijhawm xyaum kawm tsom mus rau sab caj npab, xub pwg thiab tub ntxhais, tuav ntau txoj kab. Hauv qhov kev pab cuam 4 kab ntawm 5 ce hauv txhua kab: 30 vib nas this ua haujlwm, 30 xis nkoos so. Tsis tas yuav cov cov lus nug.

3. HIIT-workout rau ncej puab thiab pob tw yam tsis muaj khoom siv (20 feeb)

Kev kawm sib nrug nrog kev kub siab ntawm tus ncej puab thiab pob tw. Hauv qhov kev pab cuam 4 kab ntawm 5 ce hauv txhua kab: 30 vib nas this ua haujlwm, 30 xis nkoos so. Tsis tas yuav cov cov lus nug.

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

4. HIIT-workout rau sab saum toj thiab tawv tawv (20 feeb)

Lub sijhawm xyaum kawm tsom mus rau sab caj npab, xub pwg thiab tub ntxhais, tuav ntau txoj kab. Hauv qhov kev pab cuam 4 kab ntawm 5 ce hauv txhua kab: 30 vib nas this ua haujlwm, 30 xis nkoos so. Koj yuav xav tau cov dumbbells.

Lub cev sab saud thiab lub zog ua haujlwm rau lub tsev - HIIT rau cov pib - 30s / 30s

Ua haujlwm los ntawm HIIT pab pawg rau theem nrab

1. HIIT workout rau caj npab thiab xub pwg (20 feeb)

Aerobic-lub zog kev kawm tsom rau ntawm caj npab thiab xub pwg. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 25 vib nas this ua haujlwm thiab 15 vib nas this so (rau thawj, thib peb thiab thib tsib ua haujlwm), 40 vib nas this ua haujlwm thiab 20 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Koj yuav xav tau cov dumbbells.

PHEEJ HMOO KHOOM: kev soj ntsuam ntxaws

2. Lub zog HIIT-workout rau tag nrho lub cev (22 feeb)

Kev cob qhia ntxiv rau lub cev sab thiab sab. Hauv qhov kev pab cuam ntawm 3 puag ncig ntawm 5 ce hauv txhua kab: 60 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so. Koj yuav xav tau cov dumbbells.

3. HIIT-workout rau pob tw thiab txhais ceg (22 feeb)

Kev kawm qoj ib ce muaj zog nrog kev qhia txog lub pob tw, ceg, thiab sab hauv. Hauv qhov kev pab cuam ntawm 3 puag ncig ntawm 5 ce hauv txhua kab: 60 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so. Koj yuav xav tau cov dumbbells.

Sab saum toj 30 zoo tshaj plaws cardio ce

4. HIIT workout rau pob tw (22 feeb)

Kev kawm txog lub cev muaj zog muaj zog nrog lub pob tw. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 20 vib nas this ua haujlwm thiab 30 xis nkoos so (thawj zaug, thib peb thiab thib tsib ua haujlwm), 40 feeb ua haujlwm thiab 20 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Koj yuav xav tau cov dumbbells.

5. HIIT-workout rau tag nrho lub cev (24 feeb)

Aerobic-lub zog kev cob qhia rau tag nrho lub cev. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 30 vib nas this ua haujlwm, 10 vib nas this so (rau thawj zaug thiab zaum thib plaub), 40 lub sijhawm ua haujlwm 10 vib nas this so (rau qhov thib ob thiab thib tsib ua si), 60 vib nas this ua haujlwm, 30 vib nas this so (rau kev tawm dag zog zaum peb thiab thib rau). Koj yuav xav tau cov dumbbells.

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

6. HIIT workout rau caj npab thiab nraub qaum (24 feeb)

Aerobic-lub zog kev kawm tsom rau ntawm lub xub pwg nyom, triceps thiab nraub qaum. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 30 vib nas this ua haujlwm thiab 30 xis nkoos so (thawj zaug, thib peb thiab tsib ua haujlwm), 40 vib nas this ua haujlwm thiab 20 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Koj yuav xav tau ib lub dumbbell.

Kev Cob Qhia Pawg HIIT rau qib siab

1. HIIT-workout rau pob tw thiab ncej puab (22 feeb)

Cardio workout nrog kev hais txog pob tw, ncej puab thiab rog rog. Hauv qhov kev pab cuam ntawm 3 puag ncig ntawm 5 ce hauv txhua kab: 60 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so. Koj yuav xav tau cov dumbbells.

Saum 20 tus txiv neej khiav khau rau qoj

2. HIIT workout rau txhais ceg thiab lub xub pwg (24 feeb)

Kev kawm qoj ib ce muaj zog nrog kev tsom mus ntawm txhais ceg, pob tw thiab lub xub pwg nyom. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 40 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so (rau thawj, thib peb thiab thib tsib ua haujlwm), 60 vib nas this ua haujlwm thiab 30 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Koj yuav xav tau cov dumbbells.

3. HIIT-workout rau pob tw thiab txhais ceg (24 feeb)

Kev cob qhia feem ntau muaj zog nrog kev ua kom pom zoo ntawm cov ceg thiab glutes. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 40 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so (rau thawj, thib peb thiab thib tsib ua haujlwm), 60 vib nas this ua haujlwm thiab 30 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Koj yuav xav tau cov dumbbells.

Sab saum toj 50 ce rau ceg

4. HIIT-workout rau lub hauv siab, lub xub pwg nyom thiab tawv (24 feeb)

Kev cob qhia feem ntau rau lub hauv siab, lub xub pwg nyom thiab xyoob ntoo. Hauv qhov kev pab cuam 4 kab ntawm 6 ce hauv txhua kab: 30 vib nas this ua haujlwm, 10 vib nas this so (rau thawj zaug thiab zaum thib plaub), 40 lub sijhawm ua haujlwm 10 vib nas this so (rau qhov thib ob thiab thib tsib ua si), 60 vib nas this ua haujlwm, 30 vib nas this so (rau kev tawm dag zog zaum peb thiab thib rau). Koj yuav xav tau cov dumbbells.

5. HIIT-kev tawm dag zog rau kev poob phaus yam tsis muaj khoom siv (24 feeb)

Cardio workout nrog kev qhia txog cov tseem ceeb. Hauv qhov kev pab cuam ntawm 3 kab ntawm 6 ce hauv txhua kab: 40 vib nas this ntawm kev ua haujlwm thiab 30 vib nas this so (rau thawj, thib peb thiab thib tsib ua haujlwm), 60 vib nas this ua haujlwm thiab 30 vib nas this so (thib ob, thib plaub thiab thib rau zaum thib XNUMX). Tsis tas yuav cov cov lus nug.

THAWJ COJ: ib qho kev xaiv uas zoo tshaj plaws

Yog tias koj xav tau ntau dua workout uas pom no muab tso ua ke:

Yog tias koj xav tau ntau dua ua haujlwm, tom qab saib cov ntawv sau no:

Rau qhov kev poob phaus, Kom ua suab nrov thiab mob nqaij, Hloov ib ce, Cardio workout

Sau ntawv cia Ncua