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- 20 cardio workouts mus hlawv cov rog
- 1. Kev qhia ua lub plawv ncig ib ntus (30 feeb)
- 2. Cardio workout raws kickboxing (45 feeb)
- 3. Kev kawm TABATA kom muaj zog yog 8 lub sijhawm (45 feeb)
- 4. Kev Tawm Cev Lub Cev yog ua raws kev ua yeeb yam (30 feeb)
- 5. Kev seev cev rau lub cev kom yuag poob (25 feeb)
- 6. Kev qhia ua ntu ncig (20 feeb)
- 7. Super-khaus workout rau advanced (30 feeb)
- 8. Kev Ntaus Cardio nrog lub hnyav taw (35 feeb)
- 9. Kev kawm ua ntu zus nrog ntu 40/20 (20 feeb)
- 10. Ua las voos, Ntaus pob tw thiab lub pob tw pob tw (30 feeb)
- 11. Luv luv TABATA kev seev cev style (30 feeb)
- 12. Kev xyaum ua qog ib ce siv sijhawm kawg (30 feeb)
- 13. Kev yooj yim cardio workout raws Ntaus Pob Ncig (30 feeb)
- 14. 45/15 kev ncua sij hawm rau kev poob phaus (30 feeb)
- 15. Ib qho kev lom zem cardio seev cev zoo nkauj (30 feeb)
- 16. Cardio-qhia “tsis-tsum” rau 500 calories (45 feeb)
- 17. Kev yooj yim cardio "ntsug" (20 feeb)
- 18. Kev seev cev rau lub cev kom yuag poob (45 feeb)
- 19. Kev cob qhia TABATA kom muaj 5 lub voj (30 feeb)
- 20. Cardio-Boxing rau cov pib tshiab thiab tshaj lij (45 feeb)
- 21. Kev maj mam ua haujlwm nrog Latin seev cev (30 feeb)
Xaiv koj tus kheej txoj kev ua haujlwm tiav ntawm cardio ntxiv rau nws cov haujlwm tseem ceeb? Peb muab rau koj xaiv ntau yam kev ua haujlwm ntawm cardio los hlawv cov rog hauv tsev los ntawm kev ua kom lub dag zog POPSUGAR.
Ntau yam yeeb yaj kiab rau hauv youtube channel Popsugar tso cai txhua tus neeg kom pom qee yam uas haum rau koj. Tab sis ua ntej tsiv mus rau kev tshuaj xyuas video ntawm cardio rau cov rog poob, cia peb nco ntsoov tias lawv siv yog dab tsi.
5 lub laj thawj uas vim li cas koj thiaj yuav tsum tau ua cardio workout:
- rau qhov poob phaus thiab txo lub cev
- rau kev hlawv cov roj calorie ntxiv
- txhawm rau txhim kho kev ua haujlwm ntawm cov hlab plawv
- kom ceev cov txheej txheem kev zom zaub mov
- kom muaj zog thev taus
- rau kev tshem ntawm cov teeb meem chaw ntawm caj npab, plab thiab ceg.
Cardio workout mus hlawv rog
Daim cardio workout kav 20-45 feeb. Lawv feem ntau tau ua nrog qhov hnyav ntawm nws tus kheej lub cev, uas txhais tau tias koj tsis xav tau cov khoom siv ntxiv (hnyav hnyav). Txhua qhov kev zov me nyuam yog cov kws qhia sib txawv thiab txhua tus nyias muaj nyias tus txheej txheem coj los qhia hauv chav. Koj tab tom tos rau cov chaw hauv qab no: TABATA, aerobics, plyometrics, seev cev, cardio based Boxing thiab kickboxing.
20 cardio workouts mus hlawv cov rog
1. Kev qhia ua lub plawv ncig ib ntus (30 feeb)
Kev siv daim cardio siv dhia mus hlawv cov rog hauv tsev muaj Anna Renderer, uas yog tus qhia tseem ceeb YouTube channel thiab Popsugar. Qhov kev zov me nyuam muaj nyob rau hauv ob puag ncig, hauv txhua puag ncig koj yuav muab 2 laps ntawm kev qoj ib ce aerobic. Nruab nrab ntawm kev qoj ib ce muaj qhov tawg me me, tab sis txhua qhov kev qhia yuav siv qhov kev kawm txuas ntxiv.
Tsheb nqaj hlau muab cov kev ua si cardio classic yuav tsis ua rau koj muaj teeb meem, tab sis nws yuav pab hlawv cov calories ntau hauv 30 feeb: dhia dhia caj npab thiab ceg, khiav nrog lub hauv caug siab, thiab ntau yam kev xaiv ntawm sprints, dhia tawm-zaum, Jogging kab rov tav thiab lwm yam. Qhov no yog qhov ua kom cov cardio zoo nkauj heev, uas tuaj yeem dhau los ua qhov koj nyiam tshaj plaws hauv tsev. Tsis tas yuav cov cov lus nug.
SAUM 50 tus kws qhia zoo tshaj plaws hauv YouTube
2. Cardio workout raws kickboxing (45 feeb)
Qhov kev ua haujlwm ntawm lub cardio no los ntawm kev ncaws pob yuav pab koj tsa lub plawv rau kev rog rog thiab ua rau lub plawv muaj zog. Kev ua haujlwm yog Janet Jenkins, uas yog ib tus kws cob qhia hauv ntiaj teb. Nws cov kev pabcuam yog ua piv txwv rau ntawm txoj kev thauj khoom zoo rau lub cev poob thiab cov leeg mob nqaij.
Yog tias koj cia li nco dheev xav tias cov haujlwm tawm raws li kev ncaws pob, nws yog khaub noom khaub noom, ces Janet yuav ua rau koj xav tsis thoob. Ntau yam ntawm kev ncaws pob thiab ua viav vias hloov nrog kev dhia ceev, yog li koj lub plawv yuav nce mus rau qhov siab tshaj plaws rau qhov ua tau zoo ntawm kev hlawv cov calories. Thaum kawg koj yuav pom luv luv ce ntawm xovxwm. Cov lus nug tsis tsim nyog, tab sis txoj phuam nws zoo dua kom muaj ntawm tes.
3. Kev kawm TABATA kom muaj zog yog 8 lub sijhawm (45 feeb)
Qhov kev kawm ib ntu no yuav hais rau txhua tus neeg nyiam TABATA. Qhov kev pab cuam los ntawm kws qhia Raneir Pollard muaj 8 txheej, kev tawm dag zog yog ua raws lub hauv paus ntsiab lus ntawm 20 seconds ce thiab 10 vib nas this so. Hauv txhua lub round koj yuav pom ib tug xov tooj ntawm cov kev tawm dag zog uas hloov los yog tab tom nce lub nra:
- Thawj round: Zaum thiab zaum-sawv nrog jumps
- Thib ob round: Push-UPS thiab kab rov tav Jogging
- Thib peb: Ua nrawm nrawm, thiab plyometric ntsws
- Plaub puag ncig: Txawv ntawm cov planks thiab "cov dev yos hav zoov"
- Thib tsib puag ncig: Ntau yam ntawm kev dhia
- Thib rau puag ncig: Kev hloov pauv ntawm lub ntsws
- Thib xya puag ncig: Ib sab plank
- Yim puag ncig: hla kev
Cov qhia tseem qhia tau hais tawm qhov qauv ntawm cov kev tawm dag zog, yog li qhov kev pab cuam haum rau txhua qib kev tawm dag zog.
TABATA: 10 qhov kev npaj tau ua nrog
4. Kev Tawm Cev Lub Cev yog ua raws kev ua yeeb yam (30 feeb)
Lub Cev Sib Tw - yog qhov kev pabcuam cardio zoo tshaj plaws uas yuav yog qhov koj ua haujlwm tshiab. Ib chav kawm raws ntawm kev txav los ntawm kev sib ntaus sib tua yog sib xyaw ntawm Boxing, kung fu, Taekwondo, kickboxing, capoeira thiab Thai Boxing.
Qhov kev ua haujlwm no yuav tsis yooj yim chords, yog li chav kawm yog qhov tsim nyog txawm tias cov neeg uas muaj teeb meem nyob rau hauv kev nco txog kev seev cev tshiab. Tsis tas li ntawd, cov kev zov me nyuam hauv cov qauv no yog txo nruas zoo li lub hauv paus ntawm cov cardio workout no tsis dhia, thiab ntau yam punches thiab ncaws tawm. Koj yuav tsis pom li cas yuav ya 30 feeb! Tsis tas yuav cov cov lus nug.
5. Kev seev cev rau lub cev kom yuag poob (25 feeb)
Dance cardio workout los hlawv cov rog hauv tsev tau npaj rau koj thiab tus kws qhia Simone de La Rue (tus nyiam cob qhia Anne Hathaway). Qhov program no muaj ntau txoj kev nco txog tsis yog kawm seev cev, thiab chav kawm qeej nrov. Yuav tsis muaj kev ua yeeb yam nyuaj, tab sis npaj npaj kom hloov pauv sai thiab kawm ua ke kom sib xyaw.
Yuav luag txhua ntawm kuv tus kws qhia ua thawj zaug qeeb qeeb yog li koj tuaj yeem nco lawv thiab rov ua tau yooj yim. Qhov kev zov me nyuam tsis nyuaj txawm tias nws tsis seev cev neeg. Qhov kev sib kho sau tsis nres, yog li yuav xav tau kev zoo lub plawv mob plawv. Tsis tas yuav cov cov lus nug.
6. Kev qhia ua ntu ncig (20 feeb)
Qhov luv ntawm HIIT-workout rau 20 feeb yog zoo meej rau cov neeg uas tsis muaj sijhawm ntau rau kev tawm dag zog, thiab hlawv cov calories xav tau. Nyob rau hauv qhov kev kawm no koj yuav pom 4 kab kev ntawm ce 4 ce hauv txhua lub puag ncig nrog luv nres rau so.
Kev kawm tsim nyog rau theem ntawm kev kawm yog saum toj no qhov nruab nrab, tab sis ib qho ntawm cov menyuam ntxhais qhia kev qoj ib ce rau cov neeg pib tshiab. Yog li, txoj ntsiab cai, qhov kev zov me nyuam yuav ua tau rau txhua tus neeg. Nws muaj cov kev tawm dag zog zoo li hauv qab no: Jogging nrog lub hauv caug siab, dhia nrog kev sib deev ntawm tus taw hauv huab cua, kev hloov pauv ntawm cov phiaj xwm thiab txuam kev tawm dag zog los ntawm yoga. Tsis tas yuav cov cov lus nug.
7. Super-khaus workout rau advanced (30 feeb)
Tab sis qhov no cuam tshuam cardio workout haum tsuas yog rau cov kawm siab uas tsis ntshai dhia dhia. Kev ua haujlwm yog Anna Garcia, paub rau nws txoj kev kawm nruj. Txawm li cas los xij, daim yeeb yaj kiab no qhia tawm thiab nws muaj qhov cuam tshuam tsawg ntawm qhov kev tawm dag zog uas yuav pab ua kom muaj kev kawm zoo.
Qhov kev pab cuam muaj ntau yam puag ncig:
- ce rau lub cev qis
- ce rau lub cev sab sauv
- kev tawm dag zog rau cov kaub puab
- kawg TABATA puag ncig
Koj yuav pom ntau cov burpees, plyometric jumps, planks, dhia lunges, zaum-sawv. Thiab tag nrho cov no nrog dumbbells!
YUAV UA LI CAS XAIV DUMBBELLS
8. Kev Ntaus Cardio nrog lub hnyav taw (35 feeb)
Yog tias koj muaj tus cwj pwm zoo rau cov kev zov me nyuam raws li cov ntsiab lus los ntawm ntau hom kev ntaus nrig, tom qab ntawd sim cov yeeb yaj kiab los ntawm tus kws qhia ntxim nyiam Krista Di Paolo. Nws muaj ib hom aerobic Boxing, qhov uas koj yuav pom ntau ntawm Kev Ntaus Nrig Ntaus nrog dumbbells.
Koj yuav xav tau lub dumbbell ntawm lub teeb hnyav (0.5-1 kg). Tab sis yog tias koj tsis muaj lub dumbbells, koj tuaj yeem cob qhia tsis muaj lawv lossis hloov rau tes taw hnyav rau cov caj npab. Ntxiv nrog rau kev xuas nrig ntaus thiab ncaws tawm koj yuav ua qhov yooj yim dhia rau kev hlawv cov calories ntxiv. Tsis tas li koj yuav pom ntau ntu nyob rau hauv pem teb, uas suav nrog kev tawm dag zog rau cov leeg.
9. Kev kawm ua ntu zus nrog ntu 40/20 (20 feeb)
Thiab lwm qhov zoo ib ntu cardio workout tsis muaj cuab yeej siv los ntawm Anna Renderer uas yuav tsum tau teb koj cov piggy Bank kev cob qhia. Qhov kev zov me nyuam khiav raws li cov txheej txheem 40 vib nas this ua haujlwm thiab 20 xis nkoos so. Lub sijhawm tso tawm muaj ob kab, hauv txhua puag ncig ntawm lub ce ua dua ob zaug.
Koj tab tom tos rau cov kev tawm dag zog "ib txwm", uas tshwm sim ntau zaus hauv kev qhia nrog lawv tus kheej qhov hnyav, zaum-sawv nrog dhia, pliaj, thawb-UPS, jumps, burpee, kab rov tav khiav, plyometric ntsws. Yuav luag zoo meej 20-feeb rau cov kiv cua ntawm cardio workouts.
10. Ua las voos, Ntaus pob tw thiab lub pob tw pob tw (30 feeb)
Hlawv cov calories, cov suab nrov khaus, poob ceeb thawj thiab ua rau kom koj lub siab ntev nrog no gyrosigma cardio workout rau 30 feeb. Npaj tuaj yeem los sib txuas ua ke peb txoj kev nyiam nyob rau hauv ib qhov kev pab cuam: kev seev cev zoo nkauj, sib nrug, Kev Ntaus Pob Ntaus thiab qoj ib ce rau pob tw. Txawm li cas los xij, qhov kev tawm dag zog no tsis tsuas yog ua haujlwm cov leeg ntawm cov pob tw, tab sis kuj ua rau tag nrho lub cev.
Txoj kev kawm no haum rau cov qib nruab nrab ntawm kev kawm, tab sis cov kws qhia muaj kev xav tsis thoob. Koj yuav pom ntau lub hops, ua ke nrog kev tawm dag zog los ntawm kev ntaus nrig thiab seev cev seev cev yooj yim. Kev cob qhia yog qhov chaw muaj sia heev, tab sis muaj chaw so me me.
Sab saum toj 50 ce rau pob tw
11. Luv luv TABATA kev seev cev style (30 feeb)
Qhov video mega-tau nrov tau dhau los ntawm channel Popsugar 12 lab saib thiab 200,000 nyiam, thiab nws yog qhov tsis yog qhov txwv! Qhov kev kawm no yog tus kws ntaus kis las nto moo Kira Lasha. Lub ntsiab ntawm kev kawm yog ib qho kev sib xyaw ua ke ntawm kev tawm dag zog nrog cov ntsiab lus ntawm hip-hop, uas tau ua rau TABATA raws tu qauv: 20 vib nas this ua haujlwm, so 10 feeb.
Haum rau cov txiaj ntsig nruab nrab thiab siab dua ntawm kev kawm. Kiera lashe muaj cov kev tawm dag zog uas muaj peev xwm koom nrog cov leeg ntawm lub sab saud thiab lub cev qis. Yog li ntawd, txawm tias qhov yooj yim pom meej, qhov program yuav ua rau koj hws zoo. Tsis tas yuav cov cov lus nug.
12. Kev xyaum ua qog ib ce siv sijhawm kawg (30 feeb)
Qhov no nruab nrab kev kawm rau kev poob phaus thiab ntxiv dag zog rau cov leeg nqaij kom haum rau ntau tus neeg koom nrog. Cov pib ua ntej daim cardio no kev tawm dag zog yuav ua tau, rau qhov nruab nrab nws yuav pom zoo rau qhov nrawm, thiab cov kev tshaj lij yuav tsum tau nyem lub t-shirt tom qab zaj lus qhia.
Qhov kev zov me nyuam muaj ob qho kev ua puag ncig, kev tawm dag zog hauv txhua kab rov ua dua ob zaug. Koj yuav hloov pauv toning thiab cardio ce nrog so so me ntsis. Thaum kawg cov kws qhia tau npaj rau koj qhov kev ua tau zoo ntawm cov xovxwm.
13. Kev yooj yim cardio workout raws Ntaus Pob Ncig (30 feeb)
Qhov no yog qhov ua tawm cardio raws li Kev Ntaus Tes Taw ntawm caj npab. Koj yuav tsa koj lub plawv dhia tsis dhia sab sab, uas muaj qhov tsawg kawg nkaus. Ntxiv nrog rau qhov kev sib tw Ntaus Khaws qoj, koj yuav pom lub sijhawm luv luv li tsib feeb kev ua si nyhav rau lub plab thiab pob tw nyob hauv nruab nrab ntawm txoj haujlwm, thaum lub sijhawm koj yuav ua pa tawm.
Kev tsim qauv tsim rau kev kawm nruab nrab. Kev paub thiab nyuaj ua hauj lwm, tej zaum yuav plam lub nra. Txawm li cas los xij, yog tias koj nqa tes taw hnyav li lossis lub teeb dumbbells ntawm 1 kg, tom qab ntawd koj yuav tsum tau suav nrog cov kev cai ntxiv rau kev ua tiav ntawm qhov haujlwm.
14. 45/15 kev ncua sij hawm rau kev poob phaus (30 feeb)
Hauv qhov kev qoj ib ce no koj yuav pom 7 ce rov ua hauv 3 ncig. Cov kev tawm dag zog tau ua raws li cov txheej txheem 45 vib nas this ua haujlwm (lub sijhawm no koj yuav tau txais lub luag haujlwm zoo heev) thiab so 15 vib nas this (lub sijhawm no, koj tuaj yeem ua pa sib sib zog nqus thiab npaj rau kev qoj ib ce tom ntej).
Qhov kev tawm dag zog muaj ntau yam sib txawv: ntsws, zaum-sawv, phiaj xwm, dhia, thim rov qab nrawm nrawm, khiav nrawm hauv qhov chaw. Koj yuav tsis tsuas yog tsa koj lub plawv dhia thiab hlawv ntau calories, tab sis cov leeg nqaij. Tsis tas yuav cov cov lus nug.
15. Ib qho kev lom zem cardio seev cev zoo nkauj (30 feeb)
Tsis txhob raug dag los ntawm qhov kev kawm ntawm cov seev cev. Koj yuav tau ua haujlwm nyob rau qhov kev nrawm heev, yog li qhov kev zov me nyuam tsis muaj dab tsi ua nrog lub teeb pobremente seev cev. Cov haujlwm yog JJ Dancer, tus kws qhia ua yeeb yam Hollywood nto moo. Qee lub sij hawm nws zoo nkaus li tias nws muaj lub zog tsis tas li thiab lub roj teeb tsis kawg - yog li muaj kev kawm paub.
Koj yuav pom muaj ntau ntawm kev dhia thiab dhia ua ke nrog rau kev txav ntawm Latin seev cev, twerking, thiab hip-hop. Qhov kev zov me nyuam yog qhov zoo heev thiab kev thauj khoom zoo. Kev cob qhia tsis tawm indifferent txawm nyob deb ntawm cov neeg seev cev.
16. Cardio-qhia “tsis-tsum” rau 500 calories (45 feeb)
Qhov video no yog ib qho nrov tshaj plaws hauv YouTube channel Popsugar. Ntau tshaj 11 lab views thiab pua pua txhiab tus nyiam hais tagnrho. Janet Jenkins muaj cov kev tawm dag zog ua haujlwm hauv lub cev uas ua rau ntau yam kev ua kom yuag ua rau kom yuag thiab lub cev nqaij.
Qhov peculiarity ntawm qhov kev qhia no yog kev kawm tas mus li, koj yuav ua tiav ib leeg nrog kev so tsawg. Kev siv dag zog kom tsim nyog (ntawm lawv, dhia thiab ncaws tawm), tab sis koj pheej txav mus los thiab ua kom kuv lub plawv dhia mus txog li 500 calories hauv 45 feeb.
17. Kev yooj yim cardio "ntsug" (20 feeb)
Tab sis qhov kev sib tw cardio no tau zoo rau txhua tus neeg uas tab tom nrhiav cov yeeb yaj kiab ntawm kev siv dag zog thiab lub sijhawm luv. Koj tab tom tos kom jumps yooj yim, Jackie, jumps, sprint thiab lwm yam kev ua qoj ib ce cardio ntawm kev sib tw. Tsis poob siab burpee thiab complex straps!
Qhov kev zov me nyuam muaj ob qho kev ua puag ncig, kev tawm dag zog hauv txhua lub puag ncig tau rov ua ob zaug puag ncig nrog kev so me ntsis. Kev tawm dag zog ntxiv ua kom pom qhov qis dua hauv qhov tsis zoo los ntawm qhov tsis muaj jumps, yog li qhov kev zov me nyuam yog qhov tsim nyog rau cov neeg pib tshiab thiab cov neeg muaj qhov hnyav loj.
HAIS TXOG KEV PHEM KEV CAI DB QHIA
18. Kev seev cev rau lub cev kom yuag poob (45 feeb)
Thiab lwm qhov kev cob qhia los ntawm Simone de La Rue, tab sis tam sim no rau 45 feeb. Nws cov kev tawm dag zog tsis haum rau txhua tus, tab sis yog tias koj nyiam ua haujlwm nrog Simone, koj tau lees tias kom tau txais cov txiaj ntsig nrawm nrawm hauv kev poob phaus. Nws cov chav kawm muaj lub zog ua haujlwm ntau, yog li koj yuav hlawv ntau calories thiab ua rau cov metabolism hauv.
Qhov kev zov me nyuam koom nrog kev sib txawv ntawm kev txav los ntawm kev ua las voos thiab aerobics. Koj yuav pom ntau cov jumps, tab sis cov tsis yog plyometric jumps, uas muab cov kev cuam tshuam tsis zoo rau koj cov pob qij txha. Cov kev kawm yog qhov ceev heev, tab sis vim yog lub sijhawm so luv thiab ua haujlwm lub zog ntawm chav kawm yuav muaj peev xwm rau ntau tus neeg kawm ua haujlwm. Tsis tas yuav cov cov lus nug.
19. Kev cob qhia TABATA kom muaj 5 lub voj (30 feeb)
Thiab ntawm no yog lwm txoj haujlwm TABATA los ntawm Raneir Pollard. Tsis zoo li txoj kev pabcuam yav dhau los, tus kws qhia no, uas peb tau tham txog sab saud, ntawm no koj yuav pom 5 puag ncig nrog lub sijhawm ntev ntawm 30 feeb. Cov kev tawm dag zog yog ua rau ntawm TABATA-cov tsoos ib txwm: 20 feeb ua haujlwm thiab 10 vib nas this so.
- Thawj puag ncig: Dhia khau nteg qe
- Thib ob round: Push-UPS thiab burpee
- Muab peb puag ncig: Zaum-sawv thiab plyometric zaum-sawv
- Plaub puag ncig: Superman thiab pluaj
- Thib tsib puag ncig: lub hauv caug mus txog rau lub hauv siab
Nruab nrab ntawm ncig, 1 feeb so. Zoo npaj kom hws thiab hlawv calories.
10 TABATA kev cob qhia los ntawm Monica Kolakowski
20. Cardio-Boxing rau cov pib tshiab thiab tshaj lij (45 feeb)
Kev tawm dag zog lwm los ntawm Krista Di Paolo, tam sim no rau 45 feeb. Raws li 30-feeb version ntawm Krista muaj cardio Boxing. Koj yuav ua Kev Ntaus Nrig nrog lub nra hnyav, yog li ua rau lub plawv dhia thiab hlawv cov calories. Ib qho ntxiv, ntxiv ceg viav vias, ua ke nrog jumps thiab zaum-sawv. Txhua lub leeg hauv koj lub cev yuav ua haujlwm tau!
Ntawm Popsugar channel muaj ob qho yeeb yaj kiab los ntawm Krista Di Paolo rau 45 feeb. Qhov yeeb yaj kiab thawj zaug rau kev paub txog thiab kev rau siab koom, tab sis daim video thib ob yuav yog heev muaj peev xwm thiab pib tshiab. Koj tuaj yeem siv lub teeb lub dumbbells lossis tes taw hnyav rau caj npab rau kev hlawv cov rog ntxiv.
21. Kev maj mam ua haujlwm nrog Latin seev cev (30 feeb)
Thiab peb ua tiav peb qhov kev xaiv ntawm super-incendiary Latin seev cev los ntawm Nicole Steen. Cov no yog ob qho kev seev cev zoo kawg uas ua haujlwm yuav txhawb nqa koj lub siab thaum hlawv cov calories thiab toning lub plab plab thiab pob tw. Kev seev cev Latin yog qhov zoo tshaj plaws rau kev ua cov duab poj niam zoo nkauj.
Koj tsis tas yuav ua ib qho kev ua qoj ib puag ncig, Nicole muab cov lus qhia yooj yim. Lub ntsiab tseem ceeb yog kev hlawv cov calories thiab txhawb txoj kev xav zoo. Cov kev tawm dag zog no lom zem heev uas koj yuav hnov qab qhov kev qhia ntawd.
Raws li koj tuaj yeem pom, txhua tus tuaj yeem nrhiav tau ib qho kev ua kom tiav cardio los hlawv cov rog hauv tsev. Yog tias koj tsis tau txiav txim siab raws li kev piav qhia, peb xav kom koj sim txhua txoj haujlwm no thiab ncua sijhawm uas nyiam tshaj plaws.
Saib kuj:
- Sab saum toj 20 tus poj niam zoo tshaj plaws ua haujlwm khau rau txoj kev nyab xeeb thiab xis
- Cov khoom noj kom tsim nyog: pib qhov twg? Cov lus qhia ntxaws ntxaws ntawm kev hloov mus rau PP!
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Rau qhov kev poob phaus, Rau Kev Tshaj Sij Hawm, kev ua haujlwm ntawm Cardio