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Chloe Ting yog ib lub npe nrov Australian blogger, tsim kev tawm dag zog kom poob phaus thiab tshem tawm cov rog hauv cov teeb meem. Ua ntej, peb muab koj xaiv Chloe cov yeeb yaj kiab zoo uas yuav pab koj kho koj lub tsev qoj ib ce thiab ntxiv rau lawv hnyav.
Kev sib tw rau 8 lub lis piam los ntawm Chloe ting
Tsis ntev los no Chloe ting tau tshaj tawm qhov kev sib tw tshiab rau 8 lub lis piam, suav nrog 4 kev tawm dag zog kom poob phaus, lub cev lub cev, thiab tshem tawm cov teeb meem. Chloe muaj ib daim ntawv qhia hnub, uas koj ua raws li ob lub hlis. Txawm hais tias nws tsis tsim nyog tsuas yog khiav qhov program no rau qee lub sijhawm, koj tuaj yeem siv cov yeeb yaj kiab cais los ntxiv rau koj cov dej num txhua hnub.
Yog li, qhov kev pab cuam ntawm lub caij ntuj sov Shredding muaj 4 workouts: khaus cardio workout rau tag nrho lub cev (30 feeb), ce rau tes (10 feeb), ce rau lub plab (10 feeb), workout rau ncej puab, thiab glutes (25 feeb) . Cov chav kawm yog tsim nyog rau theem ntawm kev cob qhia saum toj no qhov nruab nrab (qhia rau cov pib tshiab, saib ntawm no). Koj yuav tsis xav tau cov cuab yeej tshwj xeeb. Chloe muaj nyob rau lub lim tiam kom taug kev 20-30 feeb lossis cardio workouts.
Thov nco ntsoov tias cov chav kawm tau khiav yam tsis muaj qhov sov so thiab txias! Nco ntsoov saib peb cov kev npaj ua tiav ntawm kev ua kom sov thiab ncab tom qab kev ua haujlwm:
- Ua kom sov ua ntej kev tawm dag zog: kev tawm dag zog + kev npaj
- Stretching tom qab workout: ce + kev npaj
Toned Legs & Butt Workout (25 feeb)
Qhov kev tawm dag zog no rau 25 feeb yog qhov zoo tshaj plaws rau tone koj tus ncej puab thiab pob tw. Chloe muaj ntau yam kev tawm dag zog uas ua kom cov leeg nruj thiab pab tshem tawm cov teeb meem. Qhov kev zov me nyuam muaj ob lub voj voog, rov ua dua ob zaug (thawj puag ncig yuav siv rau hauv pem teb, qhov thib ob yog sawv nrog lunges thiab squats). Koj yuav pom 16 kev tawm dag zog; koj yuav cob qhia nyob rau hauv lub tswv yim ntawm 30 vib nas this ntawm kev ua hauj lwm / 10 vib nas this so. Yog tias koj muaj lub hauv caug tsis zoo, koj tuaj yeem tua thawj zaug xwb.
18 kev cob qhia rau ob txhais ceg thiab glutes nrog lub cev qoj ib ce
Arms & Upper Body Workout (10 feeb)
Qhov kev tawm dag zog luv luv no rau 10 feeb yuav pab koj nruj cov leeg caj npab thiab ua haujlwm zoo rau txhua pawg leeg ntawm lub cev. Chloe muaj kev tawm dag zog poob qis raws li cov phiaj xwm thiab thawb-UPS. Cov leeg nqaij, caj npab, thiab lub xub pwg yuav hlawv! Nyob rau hauv qhov kev pab cuam no, koj yuav pom 10 ce ua raws li lub tswv yim 45 vib nas this ua hauj lwm / 15 vib nas this so. Koj tuaj yeem rov ua qhov kev tawm dag zog hauv 2-3 laps. Cov chav kawm yuav thov rau ob qho tib si pib thiab cov tub ntxhais kawm qib siab.
Brutal Abs Workout (10 feeb)
Nws yog luv luv tab sis scorching workout nyob rau hauv pem teb rau koj plab thiab tawv. Koj yuav hloov cov kev tawm dag zog rau sab nraub qaum rau cov xovxwm thiab cov kev tawm dag zog. Txawm hais tias kev ua haujlwm tau ua tiav hauv pem teb, koj lub plawv dhia yuav nyob hauv thaj tsam gyrosigma. Nyob rau hauv qhov kev pab cuam no, koj yuav pom 10 ce ua nyob rau hauv lub Circuit Court ntawm 50 vib nas this ua hauj lwm / 10 vib nas this so. Koj tuaj yeem rov ua qhov kev tawm dag zog hauv 2 laps. Cov chav kawm yuav rov hais dua rau ob tus menyuam kawm ntawv qib siab.
Sab saum toj 15 ce rau plab crunches thiab planks
Tag Nrho Lub Cev Ua Haujlwm (30 feeb)
Qhov no yog qhov kev cob qhia ib ntus hnyav heev thiab poob siab - nws suav nrog burpee, kab rov tav khiav, dhia, squats, dynamic planks. Txawm li cas los xij, yog tias koj tsis dhia, nws yog qhov zoo dua los xaiv qhov kev tawm dag zog tsawg dua cardio. Tag Nrho Lub Cev Ua Haujlwm yog nyob rau hauv lub hauv paus ntsiab lus; koj yuav tau ua hauj lwm nyuaj kom dhau qhov video los ntawm qhov pib mus rau qhov kawg. Cov chav kawm muaj 14 ce rov ua dua 3 laps ntawm lub voj voog 30 vib nas this ua haujlwm / 10 vib nas this so. Kev cob qhia tsuas yog tsim nyog rau cov tub ntxhais kawm paub txog.
's qis cuam tshuam cardio workout los ntawm FitnessBlender
6 HIIT-workout rau siab heev ntawm Chloe ting
Txhua qhov kev tawm dag zog cardio Chloe ting tuav nyob rau lub sijhawm luv thiab suav nrog kev ua haujlwm hnyav heev (dhia, squats, thawb-UPS, khiav, planks). Yog tias koj nyiam lub roob siab kom tau txais txiaj ntsig sai, kev cob qhia ntawm Chloe, koj yuav nyiam nws. Rau cov chav kawm yuav tsis xav tau cov cuab yeej ntxiv, txhua qhov kev tawm dag zog tau ua nrog lawv tus kheej lub cev hnyav.
1. Kev ua haujlwm hnyav tag nrho lub cev: Hlawv 400 Calories (30 feeb)
Workout muaj 3 rounds ntawm 4 ce. Txhua puag ncig yog rov ua dua hauv 4 rounds. Thawj puag ncig: Squat dhia Lunge, Siab Kicks, Skater Hops, Plank Hops. Thib ob: Burpees + Tuck dhia, dhia Jacks, Squat dhia ntiv taw kais + Kickback, Hla Jacks. Thib peb: Groiners, Lateral Jumps, Ib Leeg Hop (R), Ib Leeg Hop (L).
2. Kev ua haujlwm puv lub cev: Hlawv Calories 250-360 (25 feeb)
Kev cob qhia suav nrog 2 qhov sib tw ntawm 4 qhov kev tawm dag zog; txhua puag ncig yog rov ua 3 rounds. Thawj puag ncig: Windmill Lunges, Roob Climbers + Plank Jacks, High Kicks, Tricep Dips + Leg tsa. Thib ob: Squat Jumps + Sab Kicks, Push-up + Squat, dhia Jacks, Tsheb kauj vab Crunch.
3. Fat Burning Workout Tom Tsev (20 feeb)
Hauv qhov kev cob qhia hnyav no, muaj 9 qhov kev tawm dag zog, uas tau rov ua dua hauv 4 qhov kev sib tw (30 sec / 10 sec): High Knee Burpee, Push-up, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.
4. Tabata Fat-Blasting HIIT Workout (16 feeb)
Hauv qhov kev mob siab TABATA-kev cob qhia tos koj 8 kev tawm dag zog, txhua qhov rov ua dua hauv 4 teev (20 sec / 10 sec): Burpees, Roob Climbers, dhia Lunge Chop, Up & Down Plank, Broad dhia + Squat 180, Siab Kicks , Lateral Lunge Jump, Spiderman Plank.
5. Tabata HIIT Cardio Workout (16 feeb)
Nyob rau hauv qhov kev cob qhia hnyav TABATA no, koj tseem yuav muaj 8 qhov kev tawm dag zog, txhua qhov rov ua dua hauv 4 teev (20 sec / 10 sec): Fais fab Jacks, Plank Jacks, dhia Lunges, Roob Climbers, Burpee's, Ski Abs, dhia Jacks, Plank. Ua ntej, muaj qhov workout!
5. Fat Burning HIIT Cardio (16 feeb)
Ua ntej, qhov kev cob qhia hnyav no muaj 8 qhov kev tawm dag zog rov ua dua hauv 2 lub sijhawm (45 sec / 15 sec): Burpee + Star Jumps, Roob Climbers, dhia hlua, Hauv & Tawm Squat Kab laug sab Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.
Rau kev poob phaus, Rau siab heev Interval workouts, Cardio workout.