20 qhov yeeb yaj kiab zoo tshaj plaws rau sab hauv ncej puab hauv tsev

Sab hauv ncej puab yog ib qho ntawm cov teeb meem tawv ncauj uas thab ntau tus poj niam. Peb muab rau koj xaiv kev ua haujlwm zoo nkauj rau cov ncej puab puab. Nco ntsoov khaws kuv cov ntawv cim hauv kab ntawv no yog tias koj xav kom ua haujlwm tau zoo ntawm cov teeb meem.

Cov yam ntxwv ntawm workouts rau tus ncej puab puab:

• Nco ntsoov tias cov rog pib hlawv rau hauv cov chaw uas peb siv sib zog ua. Lub cev poob ceeb thawj tag nrho, kom tshem rog nyob hauv thaj chaw tshwj xeeb yog tsis yooj yim sua!
• Cov txheej txheem ntawm cov neeg poob phaus tsuas yog ua tau nrog cov calories tsawg xwb (peb pom zoo kom tsawg li ntawm 15-20%). Tsis hais txog kev tawm dag zog thiab kev tawm dag zog txhua lub sijhawm, koj yuav hlawv cov rog tsuas yog nrog kev txwv tsim nyog ntawm kev noj haus.
• Txawm li cas los, kev ua si sib cais rau cov adductors yuav pab koj kom tshem tau cov sagging thiab kom pom kev zoo dua nyob rau thaj tsam ntawm tus ncej puab sab hauvCov. Yog li ntawd, qhov kev thov tawm haujlwm yog qhov tsim nyog koj mloog.
• Ua raws li cov yeeb yaj kiab rau sab hauv ncej puab 2 mus rau 3 zaug hauv ib lub lis piam, sib txuas nrog lawv nrog lwm cov kev tawm dag zog rau tag nrho lub cev (aerobic thiab lub zog).
• Koj tuaj yeem ua qoj ib ce rau sab hauv ncej puab txij li 10 txog 30 feeb, nyob ntawm lub sijhawm thiab lub peev xwm. Rau ntau tshaj 30 feeb los qhia ib cheeb tsam tsis paub.
• Ua haujlwm dhau sijhawm, cov leeg tau siv los ua kev tawm dag zog, yog li kom lub nra koj yuav siv tau cov pab pawg qoj ib ce thiab tes taw hnyav.
• Yog tias koj xav txo qhov chaw teeb meem ntawm ko taw thiab koj tsis yog contraindicated dhia dhia qoj ib ce, nco ntsoov xam nrog rau hauv koj qhov kev npaj plyometric kev tawm dag zog.
• Nco ntsoov saib peb xaiv kev tawm dag zog rau cov adductors thiab tus ncej puab sab hauv: Top 30 ce rau sab hauv ncej puab + npaj npaj zaj lus qhia.

Cov kab ua haujlwm rau sab hauv ncej puab los ntawm cov kws qhia nrov

Peb muab koj xaiv qhov zoo tshaj plaws dawb video rau sab hauv ncej puab thiab slim ceg zoo nkauj los ntawm cov kws qhia zoo tshaj plaws hauv lub ntiaj teb.

Cov kab ua haujlwm rau cov ncej puab puab Blogilates

Casey Ho (Casey Ho) - yog ib tus kws tshaj lij ntawm cov neeg nyiam qoj ib ce hauv Asmeskas thiab tus Tsim ntawm Blogilates kev taw qhia. Nws tsim qhov cuam tshuam qis workout raws Pilates uas yuav pab koj ua haujlwm tawm txhua qhov teebmeem. Rau sab hauv ncej puab Casey muaj tsuas yog kev tawm dag zog hauv pem teb.

1. Cov Hluav Taws Kub Zuaj Nraum Hauv Ib Puag Workout (9 feeb)

2. Pib Hauv Tsev Thighs (12 feeb)

3. Sab Hauv Kev Ruaj Ntseg (13 feeb)

Casey tseem muaj ob peb luv workouts ntawm 5 feeb rau sab hauv ncej puab:

• Khawv koob nrhoob hauv pawg ntseeg tus yam ntxwv: https://youtu.be/fNAkQalY4ms
• Tsav Los Ntawm Tus Kheej Txoj Kev Ntshaw Ua Si 4: https://youtu.be/kJyZhOJ2Tag

Cov kab ua haujlwm rau sab hauv ncej puab los ntawm PsycheTruth

Ntawm qhov youtube channel PsycheTruth, koj yuav pom muaj ntau lub vis dis aus ua rau kom poob phaus thiab tsim ib daim duab zoo nkauj los ntawm cov kws qhia sib txawv. Qhia koj sim 2 yees duab rau sab hauv ncej puab ntev 10 feeb (Ballet nyiam, lig sawv dhau) thiab 20 feeb (nyob rau hauv cov style ntawm Pilates, yog tag nrho rau hauv pem teb).

1. Sab Hauv Thigh Gap Clarity Workout (10 feeb)

2. Hauv Plab Me Me & Tuav Hauv Sab Nraud rau Pib Pib (20 feeb)

Cov kab ua haujlwm rau cov ncej puab sab hauv los ntawm Lumowell

Tus ntxhais "Robotic" los ntawm Lumowell yuav qhia koj qhov kev ua tau zoo tshaj plaws rau sab hauv ncej puab hauv ob qho yeeb yaj duab luv: 8 feeb thiab 15 feeb. Xaiv ib ce yog qhov zoo sib xws hauv ob qho kev kawm.

1. Lub Hauv Paus: Tawm dag zog kom lub suab nrov thiab cov rog ploj (8 feeb)

2. Ua Haujlwm Hauv Tsa: Kev qoj ib ce hauv tsev (15 feeb)

Cov kab ua haujlwm rau sab hauv ncej puab los ntawm Rebecca Louise

Ntxim nyiam Rebecca Lewis muaj 2 qhov ua haujlwm zoo rau cov ncej puab sab hauv. Thawj qhov txheej txheem suav suav kev tawm dag zog sawv thiab pw hauv av, kom ua tiav qhov hnyav yam xav tau. Qhov kev tawm dag zog ob yog qhov loj ntawm kev tawm dag zog yog ua thaum sawv, ntxiv cov khoom pov thawj tsis xav tau.

1. Kev txav zoo tshaj plaws rau sab hauv puab (8 feeb)

2. Puab Thaij Haujlwm (10 feeb)

Workout rau hauv ncej puab sab hauv los ntawm FitnessBlender

Tsis muaj qhov muab tso ua ke ntawm kev kawm tsis tiav tsis muaj daim vis dis aus ntawm youtube channel, FitnessBlender. Kelly muaj ob qhov kev kawm luv luv rau Inner Thigh uas koj tuaj yeem ua ib leeg lossis ntxiv rau lawv cov kev kawm pib. Hauv qhov yeeb yaj kiab li 10 feeb hauv ib qho ntawm kev qoj ib ce koj yuav xav tau lub pob haum.

1. Sab Hauv Ib Leeg Rau Ntshiv Toning Thighs (5 feeb)

2. Puab Thaij Haujlwm (10 feeb)

Cov kab ua haujlwm rau cov ncej puab sab hauv los ntawm Linda Wooldridge

Muaj ntau hom kev ua si sab hauv sab hauv ntawm tus ncej puab qhia qhia kev ua si qhia Linda. Peb muab rau koj los sim ob qhov yeeb yaj kiab zoo rau qhov hom phiaj no li 15 feeb. Thawj cov vis dis aus yeej sawv thiab suav nrog cov kev dhia ua si zoo rau txhais ceg. Qhov thib ob kev ua haujlwm yuav siv qhov chaw nkaus ntawm Mat.

1. Puab Thaij Haujlwm (14 feeb)

2. Puab Thaub Work Work Mat (17 feeb)

Kuj tseem tuaj yeem sim thiab lwm cov yeeb yaj kiab los ntawm Linda Wooldridge hauv no series:

• Inner Thigh Kev Sib Tw (tsis muaj khoom siv 20 feeb): https://youtu.be/viblwbNK2tE
• Sab Hauv Thigh 100 Rep Sib Tw (tsis muaj khoom siv 20 feeb): https://youtu.be/90K0hkRZ4c8
• Sab Hauv Thighs Burner (nrog elastic band ntawm 38 feeb): https://youtu.be/2OLAPYMpJao

Cov kab ua haujlwm rau cov ncej puab sab hauv los ntawm lwm tus kws qhia

Ib qho ntxiv, peb muab koj 6 ntau txoj haujlwm luv luv rau lub puab sab hauv los ntawm tus kws qhia txawv. Sim lawv txhua tus thiab xaiv qhov kev pabcuam koj nyiam.

1. Popsugar: Qhov kawg tsis muaj sab hauv Nto Workout (10 feeb)

Dynamic 10-feeb ntawm cov kwj dej Popsugar Anna Renderer txawv ntawm txhua tus dhau los hauv nws cov ntsiab lus. Tus kws qhia muaj plyometric, cardio-ce hauv thawj ib nrab thiab hauv pem teb kev tawm dag zog rau sab hauv ncej puab hauv ob nrab ntawm cov yeeb yaj kiab.

2. Denise Astine: Kev Ua Haujlwm Hauv Ib Leeg (5 feeb)

Kev qoj ib ce luv luv rau sab hauv ncej puab muab tus kws qhia nrov Denise Austin. Cov ntu tau muaj nyob rau hauv pem teb thiab yog haum txawm tias cov pib tshiab.

3. Tseem ceeb tshaj tawm Kev Tawm Tsam: Kev Tshawb Fawb Rau Poj Niam (16 feeb)

Lwm qhov kev ua haujlwm tawm tshiab los ntawm youtube channel tseem ceeb Cov Neeg Tawm Tsam, uas ploj mus thaum sawv ntsug thiab suav nrog kev nthuav dav heev rau cov ceg nrog kev qhia txog ntawm cov ncej puab puab. Rau cov chav kawm koj yuav xav tau cov dumbbells.

4. Joanna Soh: Sab Hauv Thigh Gap & Slim Duav (13 feeb)

Qhov yeeb yaj kiab no tau suav nrog ntau dua 3 lab pom ntawm YouTube! Ua haujlwm ntawm qhov teeb meem nrog tus kws qhia nrov tuaj Joanna. Koj yuav qoj ib ce nrog dumbbells rau cov leeg nqaij thiab cardio sib kis hlawv cov calories thiab rog. Qhov kev cob qhia yog theej luv, tab sis nquag heev.

5. SofaBar: Mob Siab Tshaj Plaws Hauv Qhov Tsa Workout (10 feeb)

Qhov kev tawm dag zog yooj yim tab sis muaj txiaj ntsig rau tus ncej puab sab hauv muaj cov channel SofaBar. Cov ntu tau muaj nyob rau hauv pem teb, tus kws qhia tseem siv tes taw hnyav, tab sis koj tuaj yeem ua tau yam tsis muaj lawv.

6. XHIT Txhua Hnub: Sab Hauv Ib Ce Thoob Rau Tiab (20 feeb)

Ib lub sijhawm ntev dua 20 feeb ua haujlwm rau sab hauv ncej puab muaj tus kws qhia Kelsey Lee (Kelsey Lee) ntawm cov channel XHIT Txhua Hnub. Qhov kev zov me nyuam muaj nyob ntawm lub voj voog puag ncig los xyaum koj yuav xav tau lub rooj ntev zaum (koj tuaj yeem siv lub rooj zaum) thiab pob (tsuas yog thaum kawg ntawm daim video). Lub sijhawm ua haujlwm tseem suav nrog cardio sib nrug rau kev hlawv cov rog.

Saib kuj:

• Sab saum toj 20 cov yeeb yaj kiab rau koj cov ncej puab thiab glutes yam tsis muaj tsaws thiab dhia. Muaj kev nyab xeeb rau lub hauv caug!
• Kev cob qhia ntxiv dag zog rau cov poj niam nrog dumbbells: ib daim phiaj xwm tswv yim + kev tawm dag zog

Lub suab thiab nce cov leeg, ceg thiab pob tw