tag nrho cov kev sib tw ua haujlwm Eva Khodakovskaya hauv daim duab ua piv txwv, cov lus qhia ntxaws ntxaws, npaj qhia cov lus qhia + tawm tswv yim los ntawm peb cov thwjtim

Workout ntawm tus kws qhia Polish Eva Khodakovskaya (Ewa Chodakowska) tswj kom tau txais kev zoo nkauj ntawm ntau lab tus tib neeg tsis yog hauv tebchaws Poland nkaus xwb tab sis thoob plaws ntiaj teb. Nws txoj haujlwm xav tsis thoob los ntawm nws cov kev ua haujlwm siab thiab cov txiaj ntsig tau sai. Yav dhau los, peb feem ntau tham txog Eva Khodakovskaya thiab nws txoj haujlwm tseem ceeb. Hnub no raws li kev thov ntau los ntawm cov neeg siv khoom, peb tau txiav txim siab ntxiv cov tshooj lus nrog cov lus piav qhia ntxaws txog nws cov kev tawm dag zog, uas yuav pab koj yooj yim thiab ceev nrooj hauv nws cov yeeb yaj kiab.

Yog li, peb muab koj lub rooj yooj yim ntawm txhua qhov kev cob qhia Eva Khodakovskaya, cov lus piav qhia ntxaws ntxaws ntawm txhua daim vis dis aus (chav kawm qauv + nta), npaj cov phiaj xwm kev qhia hauv ntau lub tswv yim txog nws cov kev pab cuam los ntawm peb cov neeg siv khoom Olga thiab sau cov lus tawm tswv yim los ntawm lwm cov neeg siv khoom. Yog koj poob nyob rau hauv ntau yam kev pab cuam ev, tom qab nyeem tsab xov xwm no, koj yeej yuav tsum txheeb tag nrho cov ntaub ntawv.

Lub rooj ntawm tag nrho cov kev cob qhia Eva Khodakovskaya

Txoj kev yooj yim tshaj plaws thiab pom tseeb tshaj plaws los nrhiav txoj haujlwm raug nrog Eva Khodakovskaya yog a rooj teev tag nrho cov kev cob qhia. Peb lub rooj muaj cov kab hauv qab no:

• Lub npe ntawm qhov program
• Lub sijhawm ua haujlwm ntawm lub sijhawm
• Kev nyuaj siab (1 txog 6)
• Cov pace ntawm cov chav kawm (ceev, nruab nrab, qeeb)
• Qhov nrov ntawm cov software koom nrog (siab, nruab nrab, qis)
• Qhia qhov tseemceeb

Los ntawm txoj kev, lub rooj yuav xis nyob. Koj tuaj yeem txheeb cov ntaub ntawv hauv txhua kab ntawv tus nqi siv tus xib xub hauv lub header.

Yuav luag tag nrho cov workout Eva Khodakovskaya yog tsis muaj khoom muag ntxiv, ntxiv rau Perfect Body thiab Model Look (xav tau lub teeb dumbbells), Metamorphosis (yog lub fitball) thiab Target Płaski Brzuch (xav tau phuam). Tag nrho lwm cov kev pab cuam tsuas yog xav tau Mat rau hauv pem teb. Yog tias koj tsis muaj dumbbells, siv lawv es tsis txhob lub hwj yas nrog dej los yog xuab zeb.

Lub complexity ntawm ib qhov kev pab cuam yog loj txiav txim siab tus kheej li ntawd grading yog arbitrary. Qhov nrov ntawm qhov kev pab cuam kuj tsis yog lub hom phiaj tshaj plaws qhia. Peb tau txheeb xyuas nws raws li qhov ntau zaus ntawm kev hais tawm, tus naj npawb ntawm kev tshuaj xyuas thiab cov lus pom zoo los ntawm kev cuam tshuam nrog ob qho tib si hauv tebchaws Poland thiab hauv lwm lub tebchaws. Yog tias koj tsis pom zoo nrog peb qhov kev ntsuam xyuas ntawm ib qho kev pab cuam, sau rau hauv cov lus peb yuav sim txiav txim siab txhua qhov kev xav.

Cov lus piav qhia ntxaws ntxaws ntawm txhua qhov kev cob qhia Eva Khodakovskaya

1. Bikini

Tus qauv ntawm cov kev pab cuam

Qhov kev cob qhia muaj ob zaug rov ua ib qho kev tawm dag zog, txhua qhov sib tw yuav siv sijhawm 20 feeb. Kev tawm dag zog yog ua raws li lub tswv yim: 30 vib nas this ua haujlwm / 10 vib nas this so.

nta

Kev cob qhia hnyav los ntawm Eva Khodakovskaya, uas suav nrog kev sib hloov khaus cardio thiab kev tawm dag zog rau lub cev lub cev (planks, squats, lunges). Txoj hauj lwm yog ua nyob rau hauv ib tug tsis tu ncua tus nqi siab. Ib qho ntawm cov kev pabcuam nrov tshaj plaws ntawm ev.

2. Pilates zais cia

Tus qauv ntawm cov kev pab cuam

Kev cob qhia yog kiag li nyob rau hauv pem teb, nyab xeeb rau hauv caug. Nyob rau hauv thawj ib nrab ntawm qhov kev pab cuam los ua ib ce rau lub crust (rov qab thiab pluaj), nyob rau hauv lub thib ob ib nrab rau ob txhais ceg thiab taub qab (ntawm sab, ntawm tag nrho cov plaub thiab ntawm nws lub plab).

nta

Ib qho kev tawm dag zog zoo tshaj plaws los ua haujlwm ntawm cov teeb meem ntawm ob txhais ceg, pob tw, plab thiab duav. Qhov kev zov me nyuam thaum xub thawj siab ib muag yuav zoo li yooj yim, tab sis qhov no yog kev dag ntxias. Koj cov leeg yuav hnov ​​​​qhov hnyav heev. Haum rau cov neeg uas muaj teeb meem sib koom ua ke thiab varicose leeg.

3. Kev vam meej

Tus qauv ntawm cov kev pab cuam

Kev tawm dag zog suav nrog peb qhov sib cais rau 15-20 feeb:

• khaus cardio (3 rov ua dua rau 10 qhov kev tawm dag zog txhua ib puag ncig)
• Cov txheej txheem hauv pem teb rau ob txhais ceg thiab pob tw (sab, ntawm txhua plaub, rov qab)
• kev tawm dag zog hauv pem teb plab thiab nraub qaum (rov qab thiab pluaj)

nta

Cardio ib feem ntawm qhov kev zov me nyuam yog khaus heev, yog li nws tsuas yog tsim nyog rau cov tub ntxhais kawm qib siab. Tab sis qhov thib ob thiab thib peb ntawm zaj lus qhia yog tsim nyog rau kev kawm theem nrab. Koj tuaj yeem ua 15, 30 lossis 45 feeb ntawm koj qhov kev txiav txim siab (+ sov so thiab hitch).

4. Scalpel (New Scalpel)

Tus qauv ntawm cov kev pab cuam

Kev cob qhia tuaj yeem muab faib ua ntu hauv qab no:

• warm-up + kev ua si rau caj npab, xub pwg thiab ob txhais ceg (5 feeb)
• lunges, squats, abduction taw rau sab rau ncej puab thiab pob tw (10 feeb)
• tus choj nyob hauv pem teb rau pob tw (3 feeb)
• kev tawm dag zog ntawm sab rau ob txhais ceg (3 feeb)
• kev tawm dag zog lub plab rau nraub qaum, ceg thiab pob tw (3 feeb)
• ce rau tag nrho plaub rau ob txhais ceg thiab pob tw (5 feeb)
• ce rau nws nraub qaum rau plab (7 feeb)

nta

Ib feem loj ntawm cov kev tawm dag zog hauv qhov kev zov me nyuam ua haujlwm thaum xub thawj ib txwm, tom qab ntawd nrog ripple. Qhov no muab ntxiv load. Qhov kev tawm dag zog tsis zoo, tab sis thawj ib nrab muaj lunges thiab squats (tuaj yeem hla yog tias koj muaj teeb meem hauv caug). Skalpel - ib qho ntawm feem nrov workouts ntawm eve Hodakovskaya. Nyob rau hauv 2016 tau tso tawm ib tsab tshiab ntawm qhov kev pab cuam (New Scalpel). Kev cob qhia yog nthuav tawm nyob rau hauv tus qauv tshiab, tab sis nrog tag nrho cov txheej txheem ntawm kev tawm dag zog.

5. Scalpel Challenge

Tus qauv ntawm cov kev pab cuam

Kev cob qhia tuaj yeem muab faib ua ntu hauv qab no:

• warm-up + kev ua si rau caj npab, xub pwg thiab ob txhais ceg (5 feeb)
• lunges, squats, abduction ntawm ko taw rau koj ob txhais ceg thiab pob tw (10 feeb)
• ib tug series ntawm straps: classic, sab, rov qab rau crust (10 feeb)
• kev tawm dag zog tom qab mus rau pob tw thiab plab (4 feeb)
• ce rau tag nrho plaub rau pob tw thiab ob txhais ceg (5 feeb)
• ce plab rov qab (3 feeb)

nta

Txoj haujlwm zoo sib xws hauv cov qauv rau Skalpel, Skalpel Wyzwanie tab sis ntxiv cov phiaj xwm ua haujlwm tag nrho lub cev (tshwj xeeb yog cov leeg nqaij). Kev cob qhia ntau khaus thiab complex, yog ntxiv rau qhov zoo li qub load thiab ce ntawm qhov sib npaug.

6. Lub cev kub

Tus qauv ntawm cov kev pab cuam

Kev tawm dag zog suav nrog 10 qhov kev tawm dag zog, lub sijhawm ntawm ib puag ncig yog 3 feeb. Txhua puag ncig muaj 3 ce: lub cev qis (Lunges thiab squats), lub cev sab sauv (feem ntau yog planks) thiab cardio ce (dhia). Kev tawm dag zog yuav kav ntev li 30 vib nas this thiab rov ua dua 2 laps.

nta

Workout Kub Lub Cev nyob rau hauv lawv cov ntsiab lus thiab theem ntawm kev thauj khoom zoo ib yam li Bikini (ib qho ntawm cov kev pabcuam nrov tshaj plaws Eva Khodakovskaya). Kuj tseem muaj lwm cov kev tawm dag zog hnyav ntawm cov rog rog hauv pem teb. Kev so hauv qhov kev zov me nyuam yuav luag muaj, tsuas yog nres me me ntawm kev sib tw. Qhov kev zov me nyuam yog ntau ntau squats, lunges, planks, jumps, tab sis tsis muaj crunch rau abs, uas yog li unloved rau ntau tus neeg koom tes. Yog tias koj tsis tuaj yeem ua tiav tag nrho 10 qhov sib tw ua ke, txo qhov kev tawm dag zog kom txog thaum koj muaj sijhawm txaus.

7. Killer Exercises

Tus qauv ntawm cov kev pab cuam

Kev cob qhia tau muaj nyob rau hauv 3 rounds rau 10 feeb. Hauv txhua qhov chaw koj tos rau qhov thaiv ntawm cardio ce (3 feeb) thiab thaiv kev tawm dag zog rau thaj chaw teeb meem (7 feeb).

• Thaiv cardio: feem ntau dhia hauv txoj hauj lwm upright
• Thaiv ntawm kev tawm dag zog rau thaj chaw teeb meem: ob peb qhov kev tawm dag zog uas tau rov ua dua hauv 3 teev (dhia, planks, ce rau plab, pob tw thiab ceg).

Thaiv cardio rov ua dua tag nrho 3 puag ncig, qhov thaiv ntawm kev tawm dag zog hloov pauv hauv txhua puag ncig.

nta

Vim yog ob peb lub plawv dhia ua si yuav zoo li daunting (tshwj xeeb yog cov neeg uas nyuaj rau zam kev tawm dag zog aerobic). Tab sis kev tawm dag zog cardio yog qhov pheej yig heev los khiav, tshwj xeeb tshaj yog tias koj tau npaj ua lag luam. Nyob rau hauv qhov kev pab cuam no koj yuav pom ib tug ntau ntawm txawv jumps, classic thiab sab planks, ce nyob rau hauv pem teb rau lub plab.

8. Kev hloov pauv

Tus qauv ntawm cov kev pab cuam

Qhov kev tawm dag zog suav nrog 5 ntu ntawm 10 feeb:

• Slender ob txhais ceg
• Pob tw thiab ncej puab
• Ca lub plab
• Qhov kawg ntawm sab
• Caj npab, xub pwg, hauv siab, leeg

Hauv txhua ntu koj tos 2 qhov kev tawm dag zog hnyav. Qhov kev pab cuam yog nce complexity.

nta

Qhov no yog qhov kev tawm dag zog tshaj plaws Eva Khodakovskaya, yog tias koj ua nws tag nrho 60 feeb. Tab sis koj tsuas tuaj yeem xaiv cais 10-feeb ntu uas koj nyiam. Thov nco ntsoov tias ob ntu kawg yog qhov khaus tshaj plaws.

9. Slim Fit

Tus qauv ntawm cov kev pab cuam

Kev cob qhia tuaj yeem muab faib ua ntu hauv qab no:

• warm-up + kev ua si rau caj npab, xub pwg thiab ob txhais ceg (7 feeb)
• lunges, squats, abduction ntawm ob txhais ceg, sib npaug ce rau ncej puab thiab pob tw (10 feeb)
• tus choj nyob hauv pem teb rau pob tw (3 feeb)
• kev tawm dag zog ntawm sab rau ob txhais ceg (7 feeb)
• ce rau hauv caug, ntawm tes thiab hauv caug thiab plab rau plab, nraub qaum, ceg & glutes (8 feeb)
• ce rau nws nraub qaum rau plab (5 feeb)

nta

Qhov no tsis tshua muaj kev cuam tshuam kev ua haujlwm hauv cov qauv ntawm Skalpel, tab sis nrog kev tsom mus rau tus ncej puab thiab pob tw. Thawj ib nrab ntawm chav kawm yog qhov nyuaj heev vim yog kev tawm dag zog rau kev sib npaug thiab Bernie pulsating ce. Nyob rau hauv ib nrab ntawm qhov kev zov me nyuam, uas khiav hauv pem teb, cov kev tawm dag zog tau paub ntau dua thiab siv tau.

10. Turbo hlawv

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam no muaj 9 rounds, 2 ce nyob rau hauv ib puag ncig. Kev xyaum rounds raug tua nyob rau hauv cov style ntawm TABATA: 20 vib nas this ua hauj lwm / 10 vib nas this so, 8 le caag.

nta

Eva Chodakowska suav nrog hauv txhua qhov kev sib tw 1 ntawm kev tawm dag zog cardio thiab 1 ce rau lub pob zeb. Nyob rau hauv qhov kev pab cuam no koj yuav pom ib tug loj ntau yam ntawm straps, yog li ntawd koj yog heev npaum li cas ntawm cov nqaij ntshiv ntawm lub plab mog. Qhov kev sib tw kawg yog ua rau taw liab qab, koj yuav ua qhov zawv zawg hauv koj cov thom khwm (lossis koj tuaj yeem siv daim ntaub me me).

11. Target Jędrne Desserts

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam no muaj ob zaug ntawm 20 feeb. Thawj puag ncig rau cov pib tshiab, qhov thib ob rau qib siab. Txhua puag ncig muaj 10 qhov kev tawm dag zog rov ua dua hauv 3 qhov sib tw. Txhua qhov kev tawm dag zog tau ua rau 30 vib nas this, nruab nrab ntawm kev tawm dag zog rau 10 vib nas this.

nta

Kev cob qhia Lub Hom Phiaj Jędrne Posladki tsom rau kev nthuav dav ntawm cov leeg pob tw. Koj yuav muaj peev xwm rub tau, tig tawm thiab txhim kho cov duab ntawm koj lub pob tw, thiab kom nruj thighs thiab tshem tawm cov teeb meem hauv qab ntawm lub cev. Thawj puag ncig yog kiag li ntawm Mat. Qhov thib ob puag ncig suav nrog lunges, squats thiab dhia. Cov neeg pib tshiab tuaj yeem ua thawj ib nrab ntawm cov chav kawm, qib siab - tag nrho 50 feeb. Cov khoom muag tsis xav tau.

12. Lub Plawv Plawv

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam no muaj ob zaug ntawm 20 feeb. Thawj puag ncig rau cov pib tshiab, qhov thib ob rau qib siab. Txhua puag ncig muaj 10 qhov kev tawm dag zog rov ua dua hauv 3 qhov sib tw. Txhua qhov kev tawm dag zog tau ua rau 30 vib nas this, nruab nrab ntawm kev tawm dag zog rau 10 vib nas this.

nta

Ob qhov kev pab cuam Target tib tus qauv, tsuas yog Target Płaski Brzuch tsim cov leeg nqaij. Koj tuaj yeem ua kom nruj thiab txhim kho thaj tsam ntawm lub plab, lub duav thiab nraub qaum. Qhov kev pab cuam muaj kev cuam tshuam tsawg (tshwj tsis yog UPS sov), yuav luag tag nrho hla hauv pem teb, tab sis thaum koj tab tom tos rau kev tawm dag zog zoo. Cov neeg pib tshiab tuaj yeem ua thawj ib nrab ntawm cov chav kawm, qib siab - tag nrho 50 feeb. Koj yuav xav tau ib daim phuam thiab me me ntawm cov ntaub los yog gliding discs.

13. Daim duab ntxiv

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam muaj 5 rounds. Txhua puag ncig muaj 2 qhov kev tawm dag zog nrog kev tsom mus rau lub cev hauv qab tsom rau lub cev sab saud. Kev xyaum puag ncig yog rov ua dua hauv 3 rounds. Nyob nruab nrab ntawm qhov sib tw, 1 feeb so.

nta

Txoj haujlwm no suav nrog kev ua haujlwm zoo ntawm cov teeb meem tseem ceeb: lub plab, pob tw, ncej puab. Kev cob qhia yog kis tau yooj yim txaus los ntawm me me ntawm cardio thiab so ntawm qhov sib tw. Yog tias koj xav ua kom muaj kev sib zog ntawm cov chav kawm, tsuas yog ua cov kev tawm dag zog cardio yog ib feeb so ntawm kev sib tw.

14. Kev sib tw Turbo

Tus qauv ntawm cov kev pab cuam:

Qhov kev pab cuam muaj 8 rounds. Txhua puag ncig muaj 4 qhov kev tawm dag zog sib txawv rov ua dua hauv 2 laps. Kev tawm dag zog yog ua raws li lub tswv yim ntawm 20 vib nas this ua haujlwm / 10 vib nas this so.

nta:

Kev cob qhia nrawm txaus, khiav ntawm qhov nrawm nrawm yam tsis muaj nres. Tab sis qhov kev hloov pauv ntawm qhov kev siv zog sib txawv tau hloov pauv yooj yim txaus. Koj yuav pom ntau qhov kev tawm dag zog plyometric, squats thiab lunges, ntau yam kev tawm dag zog rau lub plab rau hauv pem teb.

15. Kev cob qhia

Tus qauv ntawm cov kev pab cuam:

Qhov kev pab cuam muaj 5 rounds. Txhua lub voj voog muaj 2 qhov kev tawm dag zog: kev tawm dag zog cardio, tawm dag zog rau ncej puab thiab pob tw. Kev tawm dag zog hauv lub voj voog dua hauv 2 laps. Txhua qhov kev tawm dag zog yuav siv sijhawm 1 feeb.

nta

Qhov kev tawm dag zog no los ntawm Eva Khodakovskaya txhais tau hais tias tsom mus rau lub cev qis: lub duav thiab pob tw. Yog li yog tias koj muaj teeb meem ntawm "hnyav hauv qab" Caly Trening program yuav haum koj zoo kawg nkaus! Vim yog kev sib hloov ntawm plyometric thiab ua haujlwm tawm kev tawm dag zog koj yuav hlawv rog thiab zawm cov teeb meem ntawm tus ncej puab thiab pob tw.

16. Kev qoj ib ce ntawm plab

Tus qauv ntawm cov kev pab cuam

Qhov kev tawm dag zog no yog rau abs suav nrog ntu hauv qab no:

• Kev tawm dag zog rau nraub qaum (10 feeb)
• Plank (3 feeb)
• Kev tawm dag zog lub plab (2 feeb)

nta

Nws yog ib qho kev pab cuam luv luv rau lub plab hauv pem teb, uas tuaj yeem ua tau raws li kev ntxiv rau txhua qhov kev tawm dag zog. Zoo xav txog cov xovxwm thiab tag nrho cov leeg nqaij. Tsis pom zoo yog tias koj muaj teeb meem nrog koj nraub qaum thiab sab nraub qaum.

17. Metamorphosis

Tus qauv ntawm cov kev pab cuam

Qhov kev tawm dag zog no nrog fitball muaj 10 qhov sib tw. Txhua puag ncig muaj 2 ce, rov ua 2 laps. Kev tawm dag zog yog ua los ntawm Circuit Court 30 vib nas this ua haujlwm / 10 vib nas this so.

nta

Qhov kev zov me nyuam yog khaus: nws suav nrog ntau yam kev tawm dag zog plyometric nrog lub fitball, yog li tsis txhob cia siab tias yuav ua haujlwm ntawm lub pob. Tab sis tom qab lub thib rau, lub pace ntawm cov lus qhia tau txo qis heev. Txawm tias muaj tseeb hais tias kev tawm dag zog nrog fitball feem ntau ua haujlwm ntawm cov leeg nqaij, Eva Chodakowska suav nrog hauv qhov kev pab cuam muaj cov kev tawm dag zog txaus rau kev tsim cov ncej puab thiab pob tw.

18. Kev cob qhia poob siab

Tus qauv ntawm cov kev pab cuam

Qhov kev zov me nyuam suav nrog cov kab hauv qab no:

• Cardio exercises thiab leg exercises (5 feeb)
• Kev qoj ib ce rau plab hauv pem teb (5 feeb)
• Cardio exercises thiab leg exercises (5 feeb)

Tom qab ntawd tag nrho 3 rounds yog rov ua dua.

nta

Hauv qhov kev pab cuam no Eva Chodakowska suav nrog qee qhov kev tawm dag zog tsis tseem ceeb uas tsis muaj ntau hauv nws cov yeeb yaj kiab. Rau qee qhov kev tawm dag zog koj xav tau thaj tsam loj heev, tab sis yog tias koj xav tau koj tuaj yeem ua kom zoo dua qhov kev tawm dag zog kom haum koj lub peev xwm. Qhov kev pab cuam no suav nrog ib DVD nrog video-Skalpel II. Ua tsis sov li (tab sis nrog ib tug hitch). Kev xaiv sov so, saib ntawm no: Ua kom sov ua ntej kev tawm dag zog: kev tawm dag zog + kev npaj.

19. Lub cev nthuav qhia

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam muaj 5 rounds. Txhua puag ncig suav nrog 2-3 ce tsom rau ntawm tus ncej puab thiab pob tw thiab tsom mus rau qhov tseem ceeb. Kev xyaum puag ncig yog rov ua dua hauv 3 rounds. Nruab nrab ntawm 1 feeb ntawm cardio lossis so ntawm koj xaiv.

nta

Kev cob qhia zoo ib yam li Ekstra Figura hauv cov qauv tab sis me ntsis hnyav dua. Qhov kev zov me nyuam suav nrog kev tawm dag zog txaus txaus, tab sis ib tus neeg koom tes ntawm Eva qhia txog qhov yooj yim ntawm kev tawm dag zog. Thawj ib nrab ntawm chav kawm yog khaus ntau dua li ib nrab thib ob.

20. Lub cev zoo meej

Tus qauv ntawm cov kev pab cuam

Qhov kev pab cuam muaj 5 rounds. Txhua puag ncig suav nrog 2-3 ce nrog dumbbells, feem ntau yog ob peb pawg ntawm cov leeg ib txhij. Kev xyaum puag ncig yog rov ua dua hauv 3 rounds.

nta

Qhov kev pab cuam no yuav siv qhov chaw yam tsis muaj cardio (tsuas yog kev cob qhia ib feem), tab sis ntawm tus nqi ntawm kev hloov ceev ntawm txoj hauj lwm thiab mnogopoliarnosti ce, koj lub plawv dhia yuav nyob rau hauv gyrosigma cheeb tsam rau tag nrho cov chav kawm. Lub cev zoo meej yog ib qho kev tawm dag zog zoo rau thaj chaw teeb meem ntawm sab sauv thiab sab hauv ntawm lub cev. Dumbbells noj tsis ntau tshaj 2 kg.

21. Kev cob qhia nrog Whistles

Tus qauv ntawm cov kev pab cuam

Qhov kev tawm dag zog muaj peb qhov sib cais:

• kev tawm dag zog ntawm kev sib npaug rau ob txhais ceg thiab pob tw (ib ncig 2 ce, rov ua dua hauv 3 teev)
• mob siab heev cardio (2 ntawm lub round Robin ce ntawm ib tug nruam pace)
• kev tawm dag zog hauv pem teb hauv plab thiab nraub qaum (3 qhov kev tawm dag zog uas rov ua dua hauv 2 teev)

Thawj ob ntu yog 13 feeb, qhov thib peb yog 20 feeb.

nta

Nyob rau hauv thawj ib feem ntawm qhov kev pab cuam koj tab tom tos rau tshwj xeeb ceg ce rau sib npaug. Qhov thib ob yog khaus, nws tuaj yeem ua raws li cais luv luv cardio. Qhov thib peb yuav tshwj xeeb tshaj yog thov rau cov neeg uas tsis nyiam lub bar: ntawm no alternate ce rau crust dag ntawm nws lub plab thiab nraub qaum. Koj tuaj yeem ua qee ntu, lossis kev tawm dag zog tag nrho ntawm koj qhov kev txiav txim siab.

22. Scalpel II

Tus qauv ntawm cov kev pab cuam

Lub workout muaj 3 rounds. Txhua puag ncig muaj 4 qhov kev tawm dag zog uas tau rov ua dua hauv 3 puag ncig. Cov kev tawm dag zog yog qhov tsim nyog rau kev cob qhia ua ntej, tsuas yog qhov tshwj xeeb - rau cov lus qhia, koj yuav xav tau lub rooj zaum. Txhua qhov kev tawm dag zog yuav tsum tau ua 15 zaug

nta

Yooj yim txoj kev ua haujlwm qis los ntawm Eva Khodakovskaya, uas yog qhov tsim nyog rau cov pib tshiab. Rau cov chav kawm koj yuav xav tau lub rooj zaum ruaj khov lossis kom haum rau lwm cov rooj tog uas muaj. Qhov kev pab cuam no muaj xws li ib tug DVD nrog video Kev cob qhia poob siabuas tuaj yeem ua ke nrog ib leeg. Ua tsis sov li (tab sis nrog ib tug hitch).

23. Qauv Saib

Tus qauv ntawm cov kev pab cuam

Qhov kev tawm dag zog muaj ntau qhov sib tw 7-8 feeb:

• Kev tawm dag zog rau caj npab thiab lub xub pwg nyom nrog dumbbells
• Kev qoj ib ce rau nraub qaum thiab hauv siab nrog dumbbells
• Planks thiab push-UPS
• Kev tawm dag zog lub plab rau nraub qaum
• Kev tawm dag zog sab hauv

nta

Nws yog ib qho kev tawm dag zog zoo rau kev kuaj xyuas cov leeg ntawm lub cev sab sauv: lub xub pwg nyom, caj npab, hauv siab, nraub qaum, plab, nqaij corset. Koj yuav xav tau ib nkawm dumbbells me me hnyav (tsis ntau tshaj 2 kg).

Npaj npaj kev cob qhia, kev pab cuam Eva Khodakovskaya

Yog tias koj xav pib nrog Eva Khodakovskaya, tab sis tsis paub yuav pib qhov twg, peb muab ntau txoj hauv kev rau koj npaj npaj kev cob qhia rau 5 hnub hauv ib lub lis piam. Ib hnub hauv ib lub lis piam yog li nco ntsoov tso cai ncab ntawm txhua pawg leeg. Piv txwv li, saib: 20 cov kev pab cuam los ntawm FitnessBlender rau ncab.

Koj tuaj yeem ua ke kev tawm dag zog ib leeg lossis hloov pauv peb txoj kev npaj rau lub lim tiam. Koj tuaj yeem cob qhia 3-4 zaug hauv ib lub lis piam, lossis 6-7 zaug hauv ib lub lis piam nyob ntawm koj lub peev xwm. Sim cov kev xaiv sib txawv, xaiv rau qhov zoo tshaj plaws qauv rau cov lus qhia txhua lub lim tiam.

Kev xaiv rau cov pib tshiab (txhua qhov chaw teeb meem):

• PN: Scalpel
• W: Lub cev zoo meej
• CP: Scalpel II
• THU: Extra Figure
• FRI: Model Saib
• SB: stretch

Kev xaiv rau qib nruab nrab (txhua qhov chaw teeb meem):

• PN: Txhua Qhov Kev Kawm
• Hauv: Turbo Hlawv
• CP: Slim Fit
• THU: Turbo Challenge
• FRI: Scalpel Challenge
• SB: stretch

Kev xaiv rau qib siab (txhua qhov chaw teeb meem):

• PN: Ua tiav
• Hauv: Killer Exercises
• CP: Secret of Pilates
• THU: Bikini lossis Kub Lub Cev
• FRI: Revolution (muaj peev xwm coj ib feem)
• SB: stretch

Kev xaiv nrog rau qhov tseem ceeb ntawm pob tw thiab ncej puab:

• PN: Txhua Qhov Kev Kawm
• Hauv: Lub Hom Phiaj Jędrne Posladki
• CP: Lub cev nthuav qhia, lossis Bikini
• THU: Slim Fit
• FRI: Rewolucja (1 thiab 2 ntu) lossis Sukces (tsis muaj ntu rau lub plab)
• SB: stretch

Kev xaiv nrog qhov tseem ceeb ntawm plab:

• MON: Turbo Burning + Belly Muscle exercises
• W: Secret of Pilates
• CP: Szok Trening lossis Killer Exercises
• THU: Target Flat Belly
• FRI: Rewolucja (3 thiab 4 ntu) lossis Sukces (tsis muaj ntu rau ceg)
• SB: stretch

Kev xaiv tsis muaj qhov cuam tshuam tsawg cardio:

• NP: Skalplel
• W: Secret of Pilates
• CP: Slim Fit
• THU: Skalplel The Challenge
• PT: Target Płaski Brzuch lossis Target Jędrne Posladki (thawj ib nrab)
• SB: stretch

Kev tshuaj xyuas dav dav ntawm cov kev pab cuam Eva Khodakovskaya

Kev tshuaj xyuas ntawm cov kev pab cuam Eva Khodakovskaya tau qhia rau peb cov neeg siv npe Olga. Peb ua tsaug Olga rau cov lus piav qhia ntawm cov chav kawm ua ntej, raws li cov lus pom zoo txog cov kev pab cuam muab lub tswv yim zoo dua txog cov kev pab cuam.

"Tom qab sim kawm Eva Khodakovskaya, koj pib nkag siab tias vim li cas ntau tus kiv cua ntawm nws cov yeeb yaj kiab pom hauv Youtube thiab cov neeg siv npe ntawm nws nplooj Facebook thiab lwm yam kev sib raug zoo hauv Is Taws Nem. Nws muaj qee yam lub zog tshwj xeeb, cov chav kawm muaj txiaj ntsig zoo, thiab nws daim duab txhawb kom ua tiav cov txiaj ntsig zoo dua.

Kev cob qhia Eva Khodakovskaya yuav rov hais dua rau cov neeg uas nyiam siv zog ua kom poob phaus thiab tawm dag zog hauv cov qauv ntawm Pilates. Rau cov chav kawm feem ntau yuav tsis xav tau cov cuab yeej ntxiv (tshwj tsis yog Mat). Txoj haujlwm tsim nyog tuaj yeem nrhiav tau ob qho tib si pib thiab cov neeg ua kis las rau lub sijhawm ntev. Nov yog qhov program tseem ceeb:

1. Kev hloov pauv. Qhov kev pab cuam no nyuaj heev, tshwj xeeb tshaj yog thaum kawg yog ib qho nyuaj rau koj ua tsis taus pa thiab lub zog pib tawm. Ntxiv rau qhov kev tawm dag zog no yog tias txhua ntu tuaj yeem ua tiav nyias thiab rov ua dua ob peb zaug. Lwm qhov zoo: kev xaiv zoo ntawm kev tawm dag zog, muaj qhov hnyav thiab cardio siv zog thiab ua tau zoo. Ntawm cov minuses: nws cuam tshuam rau cardio, yog li cov neeg uas tiv thaiv ob txhais ceg lossis muaj teeb meem plawv, kev tawm dag zog yuav tsis ua haujlwm.

2. Kev vam meej. Hauv qhov kev pab cuam no, ntau dhia, qee qhov burpees, lunges thiab khiav hauv qhov chaw qoj ib ce ntawm Mat, tshwj xeeb tshaj yog ntau yam ntawm ceg nqa thiab kev tawm dag zog los ntawm txoj haujlwm plank. Lub zog ntawm cov chav kawm no yog qhov muaj kev tawm dag zog uas cuam tshuam nrog txhua qhov teeb meem tseem ceeb ( ceg, caj npab, nias). Ib qho zoo, tag nrho warm-up thiab ncab. Ntawm cov minuses: ntau dhia thiab yog li ntawd, cov neeg uas tiv thaiv ko taw lossis muaj teeb meem nrog lub plawv dhia yuav tsis ua haujlwm.

3. Killer Exercises. Killer Ćwiczenia - ib qho kev tawm dag zog nyuaj, kav ntev li 45 feeb. Cov txheej txheem ntawm kev tawm dag zog, tab sis kev sib xyaw ua ke ntawm kev tawm dag zog yog qhov qub! Cardio rounds alternate combo qhov twg muaj zog thiab dhia.

4. Kev cob qhia poob siab. Qhov kev zov me nyuam yog khaus heev, mem tes tawm ntawm cov kab kos, thiab rau cov pib tshiab nws yuav nyuaj rau kev thauj khoom. Ntawm cov yeeb yaj kiab minuses: thawj feem xav tau qhov chaw loj vim tias muaj kev dhia hla hauv chav, yog li yog tias koj muaj thaj tsam txwv, nws yuav nyuaj rau kev cob qhia.

5. Bikini. Ib qho kev tawm dag zog nyuaj tshaj plaws, txhua qhov kev tawm dag zog yog ua nrog qhov hnyav ntawm nws lub cev. Qhov kev zov me nyuam tsis tu ncua hloov 3 pawg ntawm kev tawm dag zog thaum pib squats (los yog lunges lossis sumo squats), thiab tom qab ntawd ua haujlwm los ntawm txoj hauj lwm plank (los yog thawb-UPS los yog sab planks, los yog dhia hauv pose plank nrog abduction ntawm ib txhais tes), thiab tom qab ntawd dua sawv kev tawm dag zog, tab sis khaus (lossis dhia, lossis khiav, lossis dhia lunges).

6. Scalpel Sib tw. Qhov kev tawm dag zog nyuaj tshaj plaws ntawm cov yeeb yaj kiab ntsiag to yog Skalpel Wyziwanie. Ua kom pom tseeb thoob plaws hauv kev ua haujlwm ntawm tus ncej puab, pob tw, lub duav, plab, ncej puab thiab pob tw tshwj xeeb.

7. Scalpel. Daim vis dis aus 40-feeb no muaj cov kev ua haujlwm ua haujlwm rau thaj chaw teeb meem thiab siv qhov chaw nyob ntsiag to. Nyob rau hauv qhov kev pab cuam no qhov tseem ceeb yog nyob rau hauv lub duav thiab pob tw, thiab muaj ib tug zoo chav tsev nyob rau hauv xovxwm. Kev cob qhia yog nyob ntsiag to, tab sis so ntawm kev tawm dag zog nyob rau ntawd, uas qee zaus mem tes yog zoo dispersed.

8. Tsis pub twg paub Pilates. Secret Pilates - zoo heev, classical Pilates tsis cardio. Calm pace, ib tug txaus tus naj npawb ntawm repetitions (tag nrho nyob ntawm ib ce), tab sis qhov ntawd yog koj txwv, thaum cov leeg yog twb tshwm sim. Txhua qhov kev tawm dag zog yog ua rau hauv pem teb ntawm Mat.

9. Scalpel II. Skalpel II ib qho kev tawm dag zog yooj yim nrog lub rooj zaum, feem ntau ntawm cov leeg ntawm ob txhais ceg, lub duav thiab tes. "

Cov lus qhia txog kev cob qhia tus kheej Eva Khodakovskaya

Pilates Secret

Kev vam meej

Scalpel

Scalpel Sib tw

Killer Exercise

kiv puag ncig

Slim Fit

Bikini

Turbo hlawv

Abdominal Muscle Exercises

Metamorphosis

Kev sib tw Turbo

Scalpel II

Sim nws thiab koj muaj txiaj ntsig kev cob qhia Eva Khodakovskaya uas yuav pab koj tsim lub cev ntawm koj txoj kev npau suav. Ntawm cov yeeb yaj kiab ua yeeb yaj kiab, txhua tus tuaj yeem nrhiav qhov kev pabcuam tsim nyog uas yuav txhawb nqa kom ua tiav cov txiaj ntsig zoo tshaj plaws.