Saum 15 lub zog kev cob qhia nrog dumbbells rau txhais ceg thiab pob tw los ntawm FitnessBlender

Yog tias koj tab tom nrhiav kev cob qhia qhov hnyav rau pob tw thiab ob txhais ceg hauv tsev, ces qhov kev sau no tsuas yog rau koj! Tau txais 15 lub zog kev cob qhia nrog dumbbells los ntawm FitnessBlender uas yuav pab tau koj ua haujlwm tau zoo tshaj cov leeg ntawm ob txhais ceg thiab pob tw hauv tsev.

Kev tawm dag zog rau pob tw thiab ob txhais ceg ntawm FitnessBlender kawg ntawm 20 mus rau 60 feeb. Feem ntau ntawm lawv muaj xws li sov so thiab hitch, tab sis yog tias tsis yog, peb xav kom koj ua lawv tus kheej. Piv txwv li, warm-up thiab hitch los ntawm Kelly thiab Daniel:

  • Sov so: https://youtu.be/iYFKB5fgqtQ
  • khuam: https://youtu.be/u5Hr3rNUZ24

Cov lus piav qhia hais tias: Cov ntsiab lus luv luv ntawm kev cob qhia, lub sijhawm ntawm kev ua yeeb yaj kiab tsis yooj yim ntawm qhov ntsuas, muaj qhov sov so thiab txias, cov npe ntawm cov kev tawm dag zog. Cov lus qhia sau ua lus Askiv, tab sis lawv cov npe feem ntau yog ncaj nraim:

  • Squat - squats
  • Deadlift - kev tuag
  • Lunge - lunges
  • Sab Lunge sab lunges
  • Curtsy Lunge - kab pheeb ces kaum lunges
  • Sumo Squat - squats nrog ob txhais ceg dav sib nrug
  • Leg Raise/Leg Lift - txhais ceg nqa
  • Choj - gluteal choj
  • Dhia - dhia
  • Calf Raises - nce thom khwm

Rau kev tawm dag zog koj yuav xav tau dumbbells (tej zaum kuj muaj lub rooj zaum lossis kauj ruam platform). Vim tias koj yuav cob qhia lub cev qis thiab ua ntau yam kev tawm dag zog xws li squats, lunges thiab deadlifts ca me me ntawm iterations, peb yuav xyuam xim nqa hnyav dumbbells: 5-10 kg (cov ntxhais), 10-15 kg (txiv neej).

  • Yog tias koj xav rub cov leeg, pob tw thiab txhim kho koj ob txhais ceg, ces koom nrog kev cob qhia 1-2 zaug hauv ib lub lis piam. Txhob ntshai coj bonlichi hnyav dumbbells - yam tsis muaj qhov hnyav, cov leeg ntawm ob txhais ceg thiab pob tw yuav tsis tau txais lub siab txaus.
  • Yog tias koj xav kom txo qis ntawm ko taw, nws yog qhov zoo tshaj plaws rau kev tsom mus rau plyometric thiab cardio workouts thiab kev cob qhia lub zog rau lub cev qis kom ua tsis tau ntau dua ib zaug hauv ib lub lis piam.

Kev cob qhia muaj zog rau ob txhais ceg thiab pob tw

Yog tias koj muaj teeb meem hauv caug, txhim kho cov leeg varicose lossis koj tsuas yog nyiam qhov kev tawm dag zog qis, saib peb cov kev xaiv:

Sab saum toj 18 qhov cuam tshuam qis video rau ko taw los ntawm FitnessBlender

1. Kev ua haujlwm loj hauv lub cev qis

  • Ntev: 33 feeb
  • Nyuaj: 3
  • Nrog cua sov thiab hitch

Cov workout suav nrog deadlifts, squats thiab lunges. Txhua qhov kev tawm dag zog tau ua rau 45 vib nas this, so 15 vib nas this, rov ua qhov kev tawm dag zog nrog supersets hauv 2 teev.

ce: Sumo Squat, Deadlift Toes Hauv, Curtsy Lunge, Deadlift Toes Tawm, Sab Lunge, Deadlift, Huv thiab Xovxwm, Squat, dhia Lunge, Hloov Lunge.

Mass Building Lower Body Workout - Txhua Lub Zog Ua Haujlwm

2. Tsim kom muaj Booty Workout: Lub zog thiab Pilates

Qhov kev zov me nyuam muaj 2 ntu. Hauv thawj ntu koj tuaj yeem nrhiav cov kev tawm dag zog classic rau tus ncej puab thiab pob tw nrog me me ntawm iterations. Kelly siv dumbbells los ntawm 4 mus rau 10 kg. Hauv ntu thib ob - kev tawm dag zog ntawm Pilates ntawm Mat yam tsis muaj khoom siv.

hwj chim ce (3 rounds:10, 8, ib 6 rov ua dua): Squats, Deadlifts, Curtsy Lunge + Sab ceg tsa, Thrusts, Rov qab Lunges

ce on cov Mat tsis muaj cov khoom: Pilates Reverse Leg Lifts + Pulses, Sab Hauv Leg Lifts + Pulses, Choj + Tuav.

3. Squats thiab Deadlifts: Lub cev qis dua

Kev cob qhia muaj 2 hom kev tawm dag zog: squats (Squat) thiab deadlift (Deadlifts), nrog rau lawv cov kev hloov kho. Txoj haujlwm hom: 45 vib nas this ce, 15 vib nas this so, 2 teev.

ce: Squats, Deadlifts, Squat kais, Deadlift rau Lunge, Squat + Sab ceg tsa, Deadlift Kickouts, Ski Squat Sab hauv ncej tsa, Deadlift - ntiv taw hauv, Sumo Squats, Deadlift - ntiv taw tawm calf tsa sab squat, dav Deadlift.

4. Nyob Hauv Tsev Pob Tawb thiab Thigh Workout

Kev cob qhia tau tuav hauv hom: 45 vib nas this ua 15 vib nas this so. Kev tawm dag zog rov ua dua cov supersets hauv 2 laps. Qhov kev pab cuam tsis tshua muaj kev cuam tshuam, Kelly kev cob qhia yam tsis muaj khau khiav.

Ib ce muaj zog: Ib Leeg Deadlift, 3 Txoj Kev Lunge, Squat Hold & Pob Zeb, Curtsy Calf Raise, Weighted Squat Hops, Wide Squat + Side Leg Lift, Assisted Pistol, Deadlift + Kickout & Lift, Reverse Leg Lifts + Pulses through the break Backbow Pulses, Marching Choj + Kick.

5. Qhov kawg pob tw thiab ncej puab workout rau cov neeg uas tau dhuav yooj yim

Kev tawm dag zog ntau ntau rau ob txhais ceg thiab pob tw, uas suav nrog 6 qhov sib tw ntawm 6 qhov kev tawm dag zog hauv txhua qhov sib tw. Koj yuav ua 10 repetitions ntawm txhua qhov kev tawm dag zog, yog li qhov hnyav ntawm dumbbells tuaj yeem siv ntau dua (Kelly siv 5-10 kg). Tsis tas li ntawd koj yuav pom ntau qhov kev tawm dag zog plyometric.

ce: Basic Squat, Deadlifts, Alternating Reverse Lunge, Dhia Squats, Rov Qab Lifts + Pulses, Sab ceg Lifts, Dav / Sumo Squats, Deadlift - ntiv taw hauv, Curtsy Lunges, Lateral Jumps, Choj, Pem Hauv Ntej Lifts, Stagger Squat, Deadlift - Toes Tawm, Ob Chav Pulse Lunges Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hលំ, Pilates Sab ceg tsa, Downward Dog Lift, Ski Squats, Deadlifts - Dav sawv, Sab Lunges, Pop Squats, Rov Qab Hneev, Sumo Squat + Kick.

6. Lub pob tw thiab ncej puab workout

Rau qhov kev tawm dag zog no lub cev qis koj yuav xav tau lub rooj zaum lossis qib siab. Koj yuav ua 8 repetitions ntawm txhua qhov kev tawm dag zog. Koj yuav pom 4 rounds 2 ce ib puag ncig, rov ua dua hauv 2 teev. Kelly siv qhov hnyav ntawm 3.5 mus rau 7 kg.

Ce: Tawm rooj, Xaiv Lwm Kauj ruam Ups, Stand Ups/Assisted Pistol/Pistol Squat, Alternating Single Leg Deadlifts, Squat + Rov Qab Lunge, Sab Kauj Ruam, Deadlifts, Clean & Press.

7. Lub cev qis zog Dumbbell Workout

Kev cob qhia suav nrog 9 kev tawm dag zog classic rau ob txhais ceg thiab pob tw rau 10 rov ua dua rau txhua qhov kev tawm dag zog.

ce: Ib Leeg Squat, Deadlift, Sab Lunge, Push, Pull, Squat, Calf Raise, Alternating Lunge, Step Ups, Bulgarian Split Squat, Sumo Squat.

8. Hauv Tsev Lub Zog thiab Pilates Butt thiab Thigh Workout

Nyob rau hauv qhov kev pab cuam no rau ob txhais ceg thiab pob tw koj yuav pom 5 lub zog ce nrog dumbbells thiab 5 ce ntawm Pilates. Kev tawm dag zog yog ua nrog supersets. Kelly siv qhov hnyav ntawm 3.5 mus rau 5 kg

Ib ce muaj zog: Sab Squat nrog Curtsy, Sab ceg Lifts, Squat, Tib ceg ceg choj rov qab Lunge rab yaj phom, Sab hauv ceg nqa, Deadlift, Rov qab ceg nqa, Kauj Ruam Los Ntawm Lunge, Rov Qab Hneev.

9. Lub cev qis zog rau pawg

Kev cob qhia muaj zog rau cov leeg nqaij thiab pob tw. suav nrog 3 teeb ntawm 8 repetitions rau txhua qhov kev tawm dag zog.

Exercises: Deadlifts, Leg Raises, Sab Lunges, Sab hauv ceg tsa, Squats, Calf Raises, Alternating Lunges / Dhia Lunges (Ib Txheej Max).

Lower Body Strength for Mass - Ultimate Home Workout for Lower Body Mass

10. Qhov zoo tshaj plaws pob tw workout los tsim ib lub khauj khaum thiab pob tw

Rau qhov kev tawm dag zog no lub cev qis koj yuav xav tau lub platform nce qib. Koj yuav pom 5 qhov kev tawm dag zog, uas tau rov ua dua hauv 2 laps. Txhua qhov kev tawm dag zog tau ua 10 zaug.

Ib ce muaj zog: Ski Squats, Curtsy Lunges, Deadlifts, Dhia Squats, Alternating Clean & Press, Rov Qab Lunges, Kauj Ruam Ups, Sab Kauj Ruam, Choj, Leg Raises Kneeling + Pulses.

11. Lub cev qis: Lub pob tw thiab ncej puab workout

Qhov kev cob qhia lub zog no rau tus ncej puab thiab pob tw suav nrog 7 kev tawm dag zog uas tau rov ua dua rau 2 teev. Txhua qhov kev tawm dag zog tau ua 10 zaug.

ce: Lunges, Deadlifts, Squats, Sab Lunges, Calf Raises, Leg Raises, Choj.

12. Lub pob tw siab & ncej puab workout - Tso nws zoo li Squat!

Kev tawm dag zog suav nrog 5 qhov sib tw ntawm 2 qhov kev tawm dag zog, rov ua dua hauv 2 laps. Txhua qhov kev tawm dag zog tau ua 10 zaug. Yeej koj tab tom tos squats, deadlifts thiab lunges. Kelly siv dumbbells 5-11 kg.

ce: Traditional Squats, Deadlifts, Ski Squats, Deadlifts ntiv taw sab hauv, Sumo Squats, Deadlifts ntiv taw tawm sab nraud, Curtsy Lunges, Sab Lunges, dhia Squats, Lateral Jumps.

13. Qhov kawg Butt and Thigh Workout for a Round Lifted Butt

Nyob rau hauv no workout muaj xws li classic ce rau pob tw, tsis tau tsuas yog nrog dumbbells, tab sis nyob rau hauv pem teb. Hauv ib qho kev tawm dag zog koj yuav xav tau lub rooj zaum lossis lub rooj zaum.

Ce: Deadlifts, Tawm rooj, Kettlebell Swings, Nyhav Kauj ruam Ups, Kneeling ceg Nce, ob chav Lo Rov qab Lub ntsws, Ntxuav thiab Xovxwm, Curtsy Lunge, Dhia Squats.

14. Lub pob tw thiab ncej puab workout rau lub pob tw loj

Ib qho kev tawm dag zog luv luv rau glutes. suav nrog 5 pawg ntawm 2 qhov kev tawm dag zog hauv txhua pab pawg. Koj yuav ua 10 repetitions ntawm txhua qhov kev tawm dag zog, hnyav dumbbells, koj tuaj yeem noj ntau dua.

ce: Deadlifts, Squats, Rov qab Ntev Lunges, Ski Squats, Sumo Squats, Hla Hla Lunges, Squat Jumps, Fais Fab Hlais, Prone Bent Leg Nce Pulses, Choj.

15. Lub Cev Lub Cev Toning Workout

Hauv qhov kev cob qhia hnyav no rau tus ncej puab thiab pob tw koj yuav tsum ua 5 pawg ntawm kev tawm dag zog. Kev cob qhia yog TABATA: 20 vib nas this ce, 10 vib nas this so, 8 txoj hauv kev rau txhua qhov kev tawm dag zog. Ib qho kev ua si (Sab Qab Hops) - plyometric.

Ce: Tawm rooj, Deadlifts, Sab Qab Hops, Xaiv Lwm Lub ntsws, Flutterkicks, Calf Raises, Sumo Squats, Lavxias teb sab Twists, Crossover Lunges, Back Bows.

Saib kuj:

Txhawm rau tone thiab nce cov leeg, ceg thiab glutes, Nrog rau qhov hnyav, kev cob qhia lub zog

Sau ntawv cia Ncua