Sab saum toj 50 qhov kev tawm dag zog zoo tshaj plaws hauv tsev + kev npaj ua kom tiav

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Cov cai ntawm kev ua tiav ntawm kev tawm dag zog rau ob txhais ceg
Kev tawm tsam Cardio rau qhov ceeb thawj ua kom yuag
Kev tawm dag zog rau txhais ceg nrog dumbbells
Ceg ceg sawv ntsug
Kev tawm dag zog rau ob txhais ceg rau hauv av
Lub phiaj xwm ceg ua haujlwm rau cov pib tshiab thiab qib siab
5 yeeb yaj kiab nrog kev tawm dag zog rau ceg hauv tsev

Xav kom poob phaus hauv lub duav, zawm lub pob tw thiab kom tshem tau cov cellulite, nws tsis npaj mus koom kev ua si lossis pab pawg? Peb muab rau koj super xaiv kev ua tau zoo rau txhais ceg hauv tsev, uas yuav pab koj hlawv roj thiab tsis nco qab txog thaj chaw muaj teeb meem.

Rau kev cob qhia koj xav tau cov cuab yeej tsawg heev thiab sijhawm dawb me ntsis, nrog rau kev qoj ib ce kom haum rau txhua qib kev qhia. Kev nthuav qhia hauv lub cev yuav pab koj ua kom cov leeg ntawm txhais ceg thiab pob tw. Tsab xov xwm tseem tau muab cov phiaj xwm kev ua qoj ib ce tuaj yeem ua raws li lawv qhov peev xwm.

Cov cai ntawm kev ua tiav ntawm kev tawm dag zog rau ob txhais ceg

Yog tias koj xav tau kom poob phaus hauv ob txhais ceg, tom qab ntawd ib ce ntawm lub tsev yuav tsum muaj xws li: cardio ce rau kev hlawv cov rog, ua kom lub cev nrog dumbbells kom ua suab lub cev ua kom lub cev tsis muaj qhov hnyav rau cov leeg ntev ntev. Yog tias koj xav tau kom nce cov leeg, nws yog qhov txaus kom tsuas ua lub zog ua nrog dumbbells nrog hnyav hnyav.
Ua cov kev qoj ib ce rau ob txhais ceg 2 zaug hauv ib lub lis piam rau 30-60 feeb. Rau qhov kev hnyav hauv cov ceg yuav tsum sib txuas ua ke cardio thiab kev qoj ib ce kom leeg leeg leeg. Yog tias koj tsis muaj qhov hnyav tshaj qhov no thiab koj tsuas yog yuav tsum zawm ob txhais ncej puab thiab pob tw, ces cardio tsis tsim nyog.
Koj yuav tuaj yeem poob ceeb thawj hauv ob txhais ceg yog tias lawv ua tiav cov caloric deficiency, thaum lub cev tau txais zaub mov tsawg dua qhov nws yuav siv rau lub zog. Yog li, tsis muaj zaub mov noj tsis tuaj yeem ua, yog tias koj xav kom ua tiav qhov txiaj ntsig yam xav tau. Kuj ua rau pom kom pom ib qho lus hais txog khoom noj khoom haus.
Yog tias koj muaj teeb meem nrog cov pob qij txha thiab varicose leeg, tsis txhob dhia, ntsws thiab zaum. Yog tias ib ce muaj zog ua rau koj tsis xis nyob, nws yog qhov zoo tshaj kom tshem tawm lawv ntawm kev cob qhia.
Yog tias koj tsis muaj lub dumbbells, koj tuaj yeem qhia yam tsis muaj lawv lossis siv dumbbells siv cov hwj yas uas muaj dej lossis xuab zeb. Tab sis rau qhov yooj yim workout, tau kawg, zoo dua mus yuav ib tus dumbbell.
Cov cuab yeej txuas ntxiv zoo tshaj plaws rau cov leeg ntawm ob txhais ceg thiab lub pob tw yog ib qho kev ywj pheej ntawm ywj pheej. Kom ua kom ib ce muaj zog kuj tseem tuaj yeem siv luj taws luj los yog ib pab pawg ywj.
Thaum lub sijhawm ua haujlwm ntawm zaum-sawv thiab mob ntsws, ua kom lub hauv caug hla lub thom khwm, nws tus txha nraub qaum ncaj ncaj, sab nraub qaum tsis khoov thiab tsis arched
Ua ntej ua cov ceg qoj ib ce yuav ua kev tawm dag luv 5 feeb thiab tom qab ib qho kev tawm dag zog - ncab rau cov leeg.
Nco ntsoov tias lub cev poob phaus tag nrho, tsis yog nyob hauv ib qho teeb meem ntawm tus kheej. Tab sis koj tuaj yeem muab kev txhawb zog ntxiv rau lub cev kom hlawv rog nyob hauv thaj chaw xav tau, yog tias koj ua lub cev ib ce cardio thiab tom qab ntawd ua ntau ntau cov kev tawm dag zog rau thaj tsam lub hom phiaj.
Txhawm rau cov nyom rau kev qoj ib ce, siv lub hauv paus ntsiab lus ntawm ce. Nws yog qhov cuam tshuam rau lub ntsws, zaum-sawv, thiab ntau yam ua viav vias thiab ceg nce:

Saib kuj:

Top 20 tus poj niam zoo tshaj plaws khau rau kev nyab xeeb
Sab saum toj 20 zoo tshaj plaws poj niam ua haujlwm khau

Dumbbell ce muaj zog

Qhov hnyav ntawm dumbbells feem ntau nyob ntawm qhov tshwm sim ntawm koj qhov kev tawm dag zog. Yog tias koj xav kom poob ceeb thawj, nws muaj peev xwm cob qhia tsis muaj dumbbells, tab sis rau kev loj hlob thiab cov leeg nqaij dumbbells yog qhov tsim nyog tiag tiag. Cov leeg ntawm cov ceg thiab lub pob tw yuav tsum tau hnyav hnyav dhau. Rau cov pib, koj tuaj yeem yuav ib lub voos ntsej muag uas hnyav 10 kg thiab sib txawv lub nra.

Yog tias koj xav txo tus ceg, hlawv cov rog thiab cov leeg nqaij ntawm lub suab nrov, tom qab ntawd sib txuas ua ke hauv lawv cov kev qhia cardio kev tawm dag zog thiab kev tawm dag zog nrog lub teeb hnyav (3-8 kg).
Yog tias koj xav tsis tsuas yog rub tawm thiab tso tawm thiab ua kom cov leeg mob, koj tsuas yog ua cov kev ua kom lub zog nrog dumbbells, thiab nrog qhov hnyav dua (10+ kg).
Yog tias koj tab tom rov qab, xav kom poob ceeb thawj thiab koj muaj hom qauv no uas qhov kev tawm dag zog ntawm cov leeg tuaj yeem ua suab nrov thiab nce rau hauv qhov loj me, ua kom pom tseeb ntawm kev tawm dag zog cardio thiab toning ce tsis muaj qhov hnyav.

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

Kev tawm tsam Cardio rau qhov ceeb thawj ua kom yuag

Cardio-ce rau cov ceg yuav pab koj hlawv cov calories ntau, ua rau cov ntshav tawm mus hauv thaj chaw muaj teeb meem thiab ua kom cov rog rog rog. Ua kev tawm dag zog hauv kwv yees li ntawm 15-20 feeb tag nrho ntawm 45 feeb. Sawv cev cardio-ce rau ceg hauv tsev tau npaj los ntawm nce qib ntawm teeb meem.

Rau gifs los sau ua tsaug youtube channel: mfit, nourishmovelove, Nyob Haum Tus Poj Niam, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Haum LLC, Christina Carlyle.

1. Ncaws sab nraud thiab nraub qaum

2. Cov pob qog sab sab

3. Lateral plyometric pw

4. Dhia rau lub qhov dav dav

5. Dhia hlua khi los ntawm nce ceg

6. Zaum nrog dhia

7. Sumo zaum-sawv nrog dhia

8. Ua ciav 180 degrees

9. Dhia ntsws

10. Dhia lub hnub qub

Saib kuj:

Cov qws dhia sib txuam caj npab thiab txhais ceg: tshuaj xyuas qoj ib ce + 10 kev xaiv
Zaum rub nrog: cov yam ntxwv thiab txheej txheem

Kev tawm dag zog rau txhais ceg nrog dumbbells

Kev qoj ib ce nrog dumbbells yuav pab koj ua kom koj cov leeg, ua kom nruj, thiab txhawm rau txhav hauv qhov qis ntawm lub cev. Rau kev tawm dag zog koj yuav xav tau cov dumbbells, xaiv qhov hnyav kom haum rau koj cov yam ntxwv. Dumbbells tuaj yeem hloov nrog cov taub dej.

Cov pib tshiab tuaj yeem siv cov dumbbells 2-3 kg, ntau kev paub ntau nrog 5+ KgCov. Txhua qhov kev tawm dag zog rau ob txhais ceg, ua li 15-20 rov ua dua (rau lub teeb ntawm cov leeg leeg) lossis 10-15 qhov rov ua rau ntawm txhua tus ceg nrog hnyav hnyav (rau cov leeg hnyav 10+ kg).

1. Zaum nrog dumbbells

2. Zaum nrog cov thom khwm nce toj

3. Cov neeg tuag

4. Quav rau ntawm chaw

5. Cov tog dej nyob ib sab

6. Mob ntsws dhau los

7. Rov tawm tsam hauv qhov chaw zaum qis

8. Mob ntsws rau pem hauv ntej

9. Sumo zaum khooj ywb nrog dumbbell

10. Bulgarian plhu pw nrog tus mub siv

10. Ceg sawv nrog dumbbell

Ceg ceg sawv ntsug

No cov kev tawm dag zog hauv tsev yuav pab koj ua kom cov leeg ntev thiab ua haujlwm ntawm thaj chaw muaj teeb meem ntawm lub cev qis. Rau cov chav kawm koj tsis xav tau cov khoom siv ntxiv, lub rooj zaum siab lossis lwm cov rooj tog zaum muaj.

Yog tias koj xav ua cov kev tawm dag zog no rau cov ceg, koj tuaj yeem siv dumbbells lossis luj taws. Ua rau txhua qhov kev qoj ib ce rau 15-20 reps, tuaj yeem xyaum kuj pulsing embodiment.

Kev tawm tsam: vim li cas peb xav tau + 20 cov kev xaiv

1. Kev ntsuas mob ntsws

2. Bulgarian ntsws

3. Lub ntsws nyob hauv lub voj voog

4. Lub cev tuag ntawm ib sab ceg

5. Sab ceg nqa mus rau sab

6. Ceg nqa sawv tom ntej

7. Kev tshem tawm ceg rov qab

8. Tsa rau ntawm lub rooj zaum + nqa ceg nqa mus rau sab

9. Zaum zaum ntawm cov ntiv taw (ob txhais taw ua ke)

10. Zaum nrog sawv ceg

11. Sawv los ntawm rooj zaum

12. Xuas tes ua kom quav tawv tawm ntawm cov ntiv taw

13. Lwm txoj hauv kev nqa ntawm cov thom khwm

14. Paj ntaub

15. Taug kev ntsws tom ntej

Kev tawm dag zog rau ob txhais ceg rau hauv av

Kev qoj ib ce rau hauv pem teb tsis yog tsuas yog ua tau zoo rau kev ua kom tsis txhob muaj teeb meem, tab sis kuj muaj kev nyab xeeb rau cov neeg uas muaj teeb meem ntawm cov pob qij txha thiab cov leeg ntshav. Kev qoj ib ce mus ntxiv maj thiab haum txawm tias cov pib tshiab.

Rov ua 15-25 zaug kev qoj ib ce yuav siv qhov hnyav rau cov ceg thiab lub cev ce ua kom lub nra.

1. Sab ceg nqa mus rau sab ntawm kuv lub hauv caug

2. Sab ceg nqa hauv sab plank

3. Sab ceg nqa pw ntawm koj sab

4. Nqa lub duav dag nws sab

5. Tsa ob txhais ceg mus rau sab hauv ncej puab

6. Tsa ob txhais ceg ncaj nraim rau hauv av

7. Plhaub

8. Kev nyiag kev mob ob txhais taw mus rau sab dag ntawm sab nraum qab

9. Sab ceg nqa tawm ntawm tag nrho plaub

10. Tawm ceg nyob hauv tus choj

11. Tsa ceg thaum sawv hauv plab

12. Ceg ceg nqa rau hauv choj

10. Max ko taw

11. Ceg nyom nqa ntawm plaub

12. Kev ncig lub voj voog rau nraub qaum

13. Txiab Txiab

Yog koj txhawj xeeb tshwj xeeb thaj chaw ntawm breeches lossis puab ncej puab sab hauv, tom qab saib cov lus no:

Sab saum toj 30 ce rau sab hauv ncej puab
Top 30 ce rau sab hauv ncej puab

Lub phiaj xwm ceg ua haujlwm rau cov pib tshiab thiab qib siab

Peb muab rau koj npaj ntau qhov kev qoj ib ce rau cov ceg hauv tsev uas koj tuaj yeem siv rau kev cob qhia lossis hloov kho lawv lub peev xwm. Kev cob qhia muaj 4 rounds: kev tawm dag zog lub cev, kev tawm dag zog rau ob txhais ceg nrog dumbbells, kev qoj ib ce tsis muaj tes taw hnyav, ceg taw ua rau hauv av.

Nruab nrab ntawm cov voj voog thiab puag ncig 30-60 seconds so. Tus so ntawm kev tawm dag zog tsis xav tias yuav (tsuas yog hauv cardio round), tab sis koj tuaj yeem ua kom thov nres rau 10-15 vib nas this.

Kev npaj ua si rau cov pib tshiab: kev xaiv 1

Hloov 1 (3 tus me nyuam): Dhia rau hauv qhov khwj ywb dav, Dhia mus rau hauv plank nrog tsa ceg, Ncauj rau pem hauv ntej, nraub qaum, sab nraub qaum Plyometric (ib ce muaj zog rau 30 feeb ntawm ce thiab 30 vib nas this so).
Hloov 2 (2 ncig): Tawm rooj nrog dumbbells, rau pem hauv ntej ntsws, deadlift, Sab ntsiag to (ib ce muaj zog ua 10-15 rov hais dua).
Hloov 3 (2 ncig): Zaws tawm ntawm cov ntiv taw (taw ua ke), Bulgarian ua si, ceg nyom Nqa rau sab, Pulsing plie-zaum-sawv ntawm ntiv taw (ib ce muaj zog rau 10-20 reps).
Hloov 4 (1 txhais ceg): Ceg Ceg Nqa Ob Sab rau ntawm nws lub hauv caug, nqa ob txhais ceg sab-dag Lub Plhaub, ceg ceg nqa rau hauv tus choj, Kab ncig rau sab nraum qab (ib ce muaj zog ua 10-15 rov hais dua).

Kev npaj ua si rau cov pib tshiab: kev xaiv 2

Hloov 1 (3 tus me nyuam): Cov leeg dhia rau sab tom qab, Qwj dhia nrog dhia hauv pluaj los ntawm nce ceg, ceg Plyometric sab hauv tsev plhaw (ib ce muaj zog rau 30 feeb ntawm ce thiab 30 vib nas this so).
Hloov 2 (puag ncig 2): Sumo zaum ntom nti nrog dumbbell, Lunge nyob rau hauv qhov chaw, ua ceg Nqa nrog lub dumbbell rov qab ntsws (ib ce muaj zog ua 10-15 rov hais dua).
Hloov 3 (puag ncig 2): tuag rau ntawm ib sab ceg, sawv ntawm ib lub rooj zaum, Tsa ob txhais ceg mus tom ntej, Hloov nqa ntawm thom khwm (ib ce muaj zog rau 10-20 reps).
Hloov 4 (1 txhais ceg): txhais ceg nqa sab ceg-dag Sab ceg tsa ntawm txhais tes thiab hauv caug, tsa ob txhais ceg kom tus choj, viav vias Txiab (ib ce muaj zog ua 10-15 rov hais dua).

Kev npaj ua kom tiav: kev xaiv 1

Hloov 1 (3 tus me nyuam): Dhia 180 degrees, Ua Kom Txog Tom Qab, Qias dhia nrog dhia cov ntsws (ib ce muaj zog rau 40 feeb ntawm ce thiab 20 xis nkoos so)
Hloov 2 (2 tus me nyuam): Zawm nrog tus nees luav seb puas nce, mus tom ntej yog mob ntsws, muaj neeg tuag, Lunge rov qab rau hauv zaum tsawg (ib ce muaj zog rau 15-20 rov hais dua).
Hloov 3 (puag ncig 2): Diagonal mob ntsws, Kev rho tawm ceg rov qab, Taug kev pem hauv ntej ntsws, Tawm qhov sawv nrog ceg tsa ceg (ib ce muaj zog ua 15-25 reps).
Hloov 4 (1 txhais ceg): Ceg Txhais Nqa rau hauv ncej puab sab hauv, Tawm txhais ceg taw rau sab nrom nraub qaum, tsa ceg ob txhais ceg thaum dag ntawm lub plab lub plab Nqa rau ntawm plaub ceg, Kev ua lub cev nyob sab nraub qaum (ib ce muaj zog ua 20-25 reps).

Kev npaj ua kom tiav: kev xaiv 2

Hloov 1 (3 tus me nyuam): Sumo-zaum-nrog nrog dhia Ua si pem hauv ntej, rov qab, Nkag mus rau hauv dav-khwj ywb, Dhia lub hnub qub (ib ce muaj zog rau 40 feeb ntawm ce thiab 20 vib nas this so).
Hloov 2 (2 ncig): Zaum-sawv nrog tes taw hnyav dawb, rov mob ntsws, Sumo-zaum-sawv nrog dumbbell, ceg nqa nrog dumbbell (ib ce muaj zog rau 15-20 rov hais dua).
Hloov 3 (puag ncig 2): Kev tawm tsam hauv lub voj voos, Garland, Nce rau ntawm lub rooj zaum + splaying ob txhais ceg mus rau sab, Pulsing plie-squats on ntiv taw (ib ce muaj zog ua 15-25 reps).
Hloov 4 (1 txhais ceg): ceg Nqa hauv sab plank, ceg Nqa thaum uas tig mus rau hauv pem teb, viav vias ceg, Txiab, nce ceg thaum pw hauv plab (ib ce muaj zog ua 20-25 reps).

5 yeeb yaj kiab nrog kev tawm dag zog rau ceg hauv tsev

Yog koj hlub muaj nyob rau ntawm npaj haujlwm video, peb muab koj qee qhov nrov ntawm kev tawm dag zog rau kev taug kev ntawm cov kws cob qhia kev nyiam tshaj plaws.

Saib kuj:

Saum 15 lub zog kev cob qhia nrog dumbbells rau txhais ceg thiab pob tw los ntawm FitnessBlender
Daim ntawv 18 sab saum toj los ntawm Nicole Steen: rau ncej puab thiab pob tw thiab rau poob phaus
Cov yeeb yaj kiab 20 saum toj kawg nkaus rau ncej puab thiab lub pob tw uas tsis muaj kev mob ntsws, zaum-sawv thiab dhia