Sab saum toj 8 workouts rau poob phaus thiab lub cev suab nrov rau 30 feeb nrog qhov hnyav ntawm nws tus kheej lub cev (SELF)

Ua kom lub cev zoo dua rau kev poob phaus hauv tsev yuav tsum yog qhov luv, yog luv, yooj yim hauv cov qauv thiab tsis muaj cov khoom muag. Youtube channel muaj xaiv SELF 30-feeb yees duab los ntawm Sweat Challenge, uas yuav pab koj tsim ib lub cev yuag.

SAUM 50 tus qhia hauv YouTube: peb xaiv

Cov ua haujlwm tawm los ntawm Cov Ncauj Sib Tw nrog cov qauv qub thiab muaj cov haujlwm hauv qab no:

1. Nov yog qhia ua voj voos ncig rau tag nrho lub sijhawm 30-35 feeb.
2. Txhua chav kawm muaj cov ntu zoo li hauv qab no: Ua kom Sov, Cov Hluav Taws Xob Hluav Taws Xob, Cooldown. Warm-up thiab hitch kav rau 4 feeb. Circuit Court (ncig ib feem) yog 22 feeb ntev thiab muaj 6 kev tawm dag zog rov qab ua 3 zaug ua ke raws li cov txheej txheem 45 vib nas this ua haujlwm / 15 feeb so. burnout yog qhov khaus 4-feeb ntu thaum kawg ntawm kev kawm.
3. Cov kab tsim kev haum rau qib nrab thiab saum toj no. Rau qee qhov kev qoj ib ce qhia tau hais tias yuav ua li cas 2 kev xaiv ntawm qhov nyuaj, yog li lub nra tuaj yeem hloov kho.
4. Koj yuav tsis xav tau cov cuab yeej siv ntxiv, tag nrho cov kev tawm dag zog yog ua nrog qhov hnyav ntawm nws tus kheej lub cev.
5. Cov kev tawm dag zog no yog qhov zoo tshaj plaws rau kev poob phaus thiab pov tseg ntawm thaj chaw muaj teeb meem nyob rau sab saud thiab qis ntawm lub cev. Yuav luag tag nrho cov chav kawm muab cov ris tsho sib xyaws rau ntawm txhua cov leeg mob.
6. Ua cov kev qoj ib ce no 4-5 zaug hauv ib lub lim tiam, hloov pauv ntawm cov yeeb yaj kiab uas tau thov (tag nrho lawv puav leej raug kev nyuaj ib yam), lossis ua cov vis dis aus tawm ntawm cov ntawv no rau kev hloov.
7. Hauv cov kev tawm dag zog suav nrog cov kev tawm dag zog hauv qab no hauv kev sib txuas sib txawv: dhia, zaum-sawv, ntsws, burpees, planks, dhia thiab khiav mus rau cov ntsia hlau, sib ntswg, thiab txhua yam kev hloov ntawm cov no.

8 Tawm fws los sib tw ua kom yuag poob

1. Kev kawm txog kev kho plawv nruab nrab

Lub voj voog cardio workout uas muaj lwm vysokogornyh thiab nws txoj kev qoj ib ce tsawg. Koj yuav ua haujlwm tawm thaj chaw muaj teeb meem thiab nce lub plawv rau kev hlawv roj. Thaum kawg koj yuav pom qhov kev tawm tsam uas yog heev.

• Circuit Court (22 feeb): Plank Jack, Sab Qab Zib, Tsheb kauj vab sib tsoo, rub tawm ntseeg, zaum, roob nce toj (rov ua 3 zaug).
• Hlawv (4 feeb): Jack Plank, Squat Trust, Lateral Hop (rau 6 rov hais dua hauv lub voj voog).

2. Kev ua haujlwm cardio nrog kev hais txog lub plab

Qhov kev voj voog qoj ua voj voog tas mus ua nrog kev qhia txog cov leeg leeg. Koj tab tom tos jumps, plank ce, ce ntawm hauv pem teb xovxwm, thiab thaum kawg - khaus TABATA puag ncig.

• Circuit Court (22 feeb): Forearm Plank Ncav Tawm, Burpee, Roob Pob Tw Twisting, Touchdown Jack, Hip Choj Lub Peb Hlis, Flutter Ncaws (rov ua dua 3 puag ncig).
• Hlawv (4 feeb): to Tuck up, Squat Trust (8 TABATA ncig ntawm: 20 sec ua haujlwm / 10 sec so).

3. Kev mob siab rau cardio

Tab sis qhov kev ua haujlwm cardio no suav nrog kev tawm dag zog ntau dua thiab kom suav nrog kev ua kom pom tseeb ntawm lub ntsej muag sab hauv plab, cov tub ntxhais thiab lub cev sab saud. Ceg thiab glutes yuav ua haujlwm thaum qoj ib ce.

• Circuit Court (22 feeb): Lub cev qav, dhia plhuaj taub, forearm Plank Caw Tshaj Tawm, Twisting Roob Ntoo Khaub Ncaws, Ob Chav Zawm, Zaum, Tsheb Kauj Vab (rov ua dua 3 puag ncig).
• Hlawv (4 feeb): Lub Siab Lub Npe Lub Kwg Dej, Oblique Tuck Up (10 reps hauv 4 puag ncig).

4. Kev kawm txog Aerobic-lub zog

Txawm hais tias lub npe, qhov kev ua haujlwm no tsis yog muaj kev sib zog, nws yog qhov tsim nyog rau cov qib qis. Koj tab tom tos kom poob siab thiab nws qhov kev cuam tshuam tsawg kawg workouts thiab qhov kawg ntawm qhov kev kub siab heev.

• Circuit Court (22 feeb): Roob Nruab Nrab, Ib Nrab Ntawm Txoj Kev Hlav, Sab Hlav Quav (R), Sab Tom Qab Lunge (L), Triceps thawb nce, Qev Lub Caj Qaum Hloov Sab Phiaj (Rov ua dua 3 puag ncig).
• Hlawv (4 feeb): Huab cua Huab Cua x 40 reps Roob Toj Siab x 30 reps, Tsheb kauj vab nkhaus x 20 reps, Touchdown Jack x 10 reps, forearm Plank (10 reps hauv 4 puag ncig).

5. Lub zog thauj khoom tsis muaj cardio

Hauv qhov kev ua haujlwm no koj tab tom tos qoj ib ce muaj zog yooj yim nrog qhov nyhav rau tag nrho cov pawg leeg. Koj yuav xav tau lub rooj zaum rau dips, tab sis koj tuaj yeem ua yam tsis muaj nws. Qhov kawg ntawm kev cob qhia cov kws qhia tau npaj muaj qhov kub hnyiab.

• Circuit Court (22 feeb): Rov Qab Lunge, Tuav nce, thawb nce, Daj Choj, Triceps Dip, Khaws tawm (rov ua dua 3 puag ncig).
• Hlawv (4 feeb): Khaws Tawm Tawm, Zaum Zaum, Plooj Lub Pas Dej Lub Khov (rau 6 qhov rov ua hauv lub voj voog).

6. Aerobic thiab fais fab load

Qhov kev cob qhia no yog sib xyaw aerobic-fais fab load nrog kev ua kom pom tseeb ntawm cov leeg thiab cov qhov cub thaum kawg tom qab.

• Circuit Court (22 feeb): Hollow Hold, Mountain Climber, Chaw Nres Tsheb Lunge (R), Chaw Nyob Nruab Nrab (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (rov ua dua 3 puag ncig).
• Hlawv (4 feeb): Roob Toj Siab x 40 reps, Dhia Lunge x 30 reps, Panter Lub xub pwg xaj x 20 reps, Half-Burpee x 10 reps, Tuav forearm Plank.

7. Kev kawm rau tag nrho lub cev yam tsis muaj cardio

Qhov kev ua haujlwm no suav nrog kev tawm dag zog rau tag nrho lub cev: caj npab, hauv siab, lub plab, nraub qaum, ceg, pob tw. Koj yuav ua ib qho sib luag ntawm cov leeg ntawm tag nrho lub cev los ntawm kev ua kom lub zog tawm nrog lub cev nyhav.

• Circuit Court (22 feeb): Zuam nce, thawb nce, Lunge Pendulum (R), Pendulum Lunge (L), Qav Toj Roob Toj Siab, Qev Tuav Nraum Sab Av Plank (rov ua 3 zaug).
• Hlawv (4 feeb): Thawb nce, Sib ntxiv rau Jackknives (10 reps hauv 4 puag ncig).

8. Kev tawm dag zog rau lub plab thiab lub cev yam tsis muaj cardio

Qhov kev tawm dag zog no yuav pab koj tawm dag zog thiab cov leeg ntawm lub cev. Yuav tsis muaj cardio, tsuas yog qoj ib ce nrog tus kheej qhov hnyav.

• Circuit Court (22 feeb): Hollow Tuav, Phab Ntsa Zaum, Sab Nraub Jackknives, Panter Lub Pwg Zais Rawg, Chaw Nres Tsheb Hlaus (R), Chaw Nres Hlav (L) (rov ua dua 3 puag ncig).
• Hlawv (4 feeb): Triceps Thawb, Duav Choj (8 TABATA ncig ntawm: 20 sec ua haujlwm / 10 sec so)

Saib kuj:

• Rub-UPS: yuav ua li cas kawm txhawm rau txais los ntawm xoom
• Protein rau cov ntxhais: Kuv puas yuav tsum tau coj thiab cov txiaj ntsig rau qhov poob phaus
• Zaws quav (ua npuas ncauj rau cov menyuam): dab tsi yog nws, qhov xav tau, qhov twg yuav

Yog tsis muaj cov khoom siv, cov khoom poob phaus, Tshuav sijhawm so, Cardio workout