txheem
Mark Lauren yog ib tug kws muaj peev xwm ntawm lub cev muaj zog thiab yog tus cob qhia ntawm pab tub rog ntawm Asmeskas lub zog tshwj xeeb. Nws tsim cov kev tawm dag zog uas ua tau zoo tsis tsuas yog txo qhov hnyav xwb tab sis tseem txhim kho kev npaj txhij ua haujlwm tsis muaj mob rau sab nraub qaum thiab txha nraub qaum.
Cov Haujlwm Pabcuam piav txog Koj Yog Koj Tus Kheej Gym (Cim Lauren)
Koj Yog Koj Tus Kheej Gym yog qhov kev kawm luv luv nrog kev hnyav. Ua si 30 qhov kev tawm dag zog zoo rau txhua pab pawg neeg uas yuav luag qog zoo li qub thiab yog kiag li physiologicalCov. Koj yuav txhim kho koj lub cev thiab txhim kho kev tawm dag zog nrog kev tawm dag zog yooj yim Mark Lauren. Qhov kev pab cuam yuav pab koj hloov lub cev nrog kev pheej hmoo tsawg kawg ntawm kev raug mob thiab qhov tsis zoo rau sab nraub qaum.
Qhov kev pab cuam tau muab faib ua 3 qib ntawm kev nyuaj: Novice, Qib Nruab Nrab, Qib (tus pib tshiab, nruab nrab, qib siab). Nyob rau hauv txhua qib, ntsig txog, thiab suav nrog 3 lub sijhawm luv: Teem Sijhawm, Ntaiv, Kev Circuit Court Kev kawmCov. Txhua ntu muaj 4 ce tsom rau ntawm cov leeg sib txawv.
In Timed Sijhawm kev tawm dag zog ib zaug twg muaj sijhawm sijhawm, li 3-4 feeb. Hauv ladders zaj lus qhia yuav siv ob theem: thawj koj hloov ua thawj thiab qib ob ua, tom qab ntawv thib peb thiab thib plaub. Thiab Kev Qhia Tawm Hauv Circuit Court yog kev kawm hauv Circuit Court, uas tag nrho 4 ce kev hloov pauv. Peb muab rau koj kom paub koj tus kheej zoo nrog cov ntsiab lus ntawm cov yeeb yaj kiab tso rau hauv txhua qib nyuaj:
Novice - qib pib (10-15 feeb):
- Teem sijhawm: Sumo Squats, Taw Qhia, Roob Toj Roob, Da Dej.
- Tej ntaiv: Rov Qab Lub ntsws, Plaub suav, Taw tes, ntiv tes xoo.
- Kev cob qhia Circuit Court: Kev Tawm Tsam Sawv Daws, Cov Tub Rog Tshawb Tawm, Cov Khaub Ncaws Sab Nraim, Cov Khaub Ncauj Roob.
Nruab Nrab (15-20 feeb):
- Teem sijhawm: Kev Tawm Tsam Sawv Daws, Cov Tub Rog Tshawb Tawm, Cov Khaub Ncaws Sab Nraim, Cov Khaub Ncauj Roob.
- Tej ntaiv: Sab Cawv, Romanian Deadlifts, thawb Ups, ntiv tes xoo rau.
- Kev cob qhia Circuit Court: Lub Hnub Qub Ua Si, Ib nrab Caij Sib Huav Sib Cuam, Sab V-Ups, Sab Pob Ntseg.
Tshaj Lij - Qib siab (20-25 feeb):
- Teem sijhawm: Lub Hnub Qub Ua Si, Ib nrab Caij Sib Huav Sib Cuam, Sab V-Ups, Sab Pob Ntseg.
- Tej ntaiv: Pem hauv ntej plhaw, Ib-legged Warrior, Dhia foob pob, ntiv tes xoo Up.
- Kev cob qhia Circuit Court: Hlau Mikes, Bouncing Push ups, Jack Riam, Hip Raisers.
Cov txheej txheem tseem suav nrog kev yees duab Sov Sov thiab Txias Cia kom sov thiab sov-txias. Nco ntsoov pib thiab ua kom tiav koj cov workout nrog qhov sov thiab xaus nrog ncab.
Mark Lauren pom zoo kom pib nrog Novice qib thiab tom qab nws txoj kev txhim kho txav mus rau Qib Nruab Nrab. Tab sis yog tias koj twb tau paub txog kev ua haujlwm nyob rau hauv, koj tuaj yeem hla qib nkag mus thiab ncaj qha mus rau theem nrab lossis theem siab. Lub complex yog haum rau txhua qib kev txawj.
Rau kev tawm dag zog tsis xav tau cov cuab yeej siv ntxiv, qhov kev zov me nyuam khiav nrog qhov hnyav ntawm nws tus kheej lub cev. Luv, nrawm thiab yooj yim heev workout yuav pab koj tsim kev ua haujlwm lub zog thiab kev ua kom ntev mus hlawv cov rog.
Qhov zoo ntawm cov kev tawm haujlwm Koj Yog Koj Tus Kheej Gym:
- Koj Yog Koj Tus Kheej Gym - no 9 lub sijhawm tawm haujlwm 30 muaj kev tawm dag zog zoo thiab ua haujlwm tau zoo ntawm tag nrho lub cev.
- Mark Lauren muab rau peb theem ntawm kev nyuaj rau cov pib, nruab nrab thiab qib siab.
- Koj yuav ua haujlwm tshaj li ntawm koj lub cev, zawm koj thaj chaw muaj teeb meem, tshem tawm cov rog lub cev.
- Rau cov chav kawm koj yuav tsis xav tau cov khoom siv ntxiv.
- Cov yeeb yaj kiab kav ntev li 15-20 feeb.
- Tsis zoo li ntau lwm txoj haujlwm, koj yuav ua tau ua haujlwm ntawm kev ua tau zoo, tsis yog nyob ntawm nrawm.
- Koj yuav txhim kho koj cov kev tawm dag zog lub cev, ua haujlwm dav dav ntawm cov leeg muaj zog, lub cev sab sauv thiab sab qis.
Qhov kev pab cuam ntawm Mark Lauren yuav tsis ua rau koj txaus siab nrog kev siv dag zog lossis kev tsim yeeb yaj kiab zoo nkauj. Tab sis cov qhia ntawm tus kws qhia no los ua lub cev muaj zog, ruaj thiab ywj lub cev tsis muaj kev pheej hmoo ntawm kev raug mob.
Nyeem kuj: Pilates rau qib sib txawv Alyona Mondovino.