30-feeb Workout rau Sculpted Caj Npab, Abs, thiab Glutes nrog Lacey Pob Zeb

Zoo Siab

• Plank Kais nrog Rotation
• Deadlift
• Dumbbell Push-Up nrog Alternating Kab
• Tshuaj Pob Lunge Jumps
• Biceps Curl nrog Lub xub pwg nyom
• Rov Qab Lunge nrog Triceps Extensions
• Dumbbell Fast In to Out Squat
• Tshuaj xyuas rau

Thaum koj tau txais 30 feeb los tawm dag zog, koj tsis muaj sijhawm los cuam tshuam ib puag ncig. Qhov kev tawm dag zog no los ntawm tus kws qhia noj zaub mov zoo Lacey Stone yuav pab koj ua tiav qhov feem ntau ntawm koj lub sijhawm. Nws fuses cardio nrog kev qhia hnyav rau kev ua haujlwm luv luv tab sis tag nrho uas yuav ntxiv dag zog rau koj abs, caj npab, thiab pob tw nrog qhov hnyav. (Tsis txhob yuav rau hauv dab neeg; hnyav nqa yuav tsis ua rau koj ntau.)

Nws yuav yog ib qho kev sib tw, tab sis sim ua kom dhau los ntawm kev ua haujlwm nrog peb mus rau tsib feeb ntawm so, max, kom tswj tau qib nyuaj ntawm cardio. Pob zeb pom zoo kom ua qhov haujlwm no (lossis nws qhov tseem ceeb tua tshuaj pob ua haujlwm) ob zaug hauv ib lub lis piam, nrog rau ob hnub ntxiv cardio. Raws li koj muaj zog dua, koj yuav xav tau sijhawm tsawg dua thiab rov zoo dua.

Koj yuav xav tau dab tsi: Ib txheej ntawm 15-lb dumbbells, ib lub pob tshuaj, thiab ib pawg tiv thaiv

Nws ua haujlwm li cas: Ua txhua qhov kev txav mus rau tus naj npawb ntawm reps, tom qab ntawd rov ua ob zaug ntxiv.

Plank Kais nrog Rotation

A. Pib hauv lub plank siab. Coj mus rhaub sab xub pwg sab tes laug.

B. Twist lub cev mus rau sab laug thaum ncav tes laug mus rau lub qab nthab

C. Sab tes laug qis rau hauv av.

D. Hloov sab, thiab rov ua dua.

Ua 20 reps.

Deadlift

A. Tuav lub dumbbell hauv txhua txhais tes ntawm ob sab, xib teg tig rau hauv. Sawv nrog ob txhais taw dav dua lub xub pwg dav sib nrug nrog khoov me ntsis hauv caug.

B. Pob khawm ntawm lub duav kom khoov rau pem hauv ntej, ua kom rov qab ncaj, txo qis dumbbells nyob rau hauv pem hauv ntej ntawm lub puab tsaig.

C. Nqa lub cev thiab nyem glutes nyob rau sab saum toj kom rov qab mus rau qhov chaw pib.

Ua 20 reps.

Dumbbell Push-Up nrog Alternating Kab

A. Pib hauv ib daim phiaj siab, tuav lub dumbbell ntawm txhua txhais tes. Khoov caj npab kom qis hauv siab mus rau hauv av hauv kev thawb.

B. Nqa txoj cai dumbbell rau hauv siab.

C. Qhib txoj cai dumbbell rau hauv av.

D. Hloov sab thiab rov ua dua.

Ua 10 reps.

Tshuaj Pob Lunge Jumps

A. Sawv nrog ko taw laug rau pem hauv ntej, txoj cai ko taw rov qab, tuav tshuaj pob rau hauv siab. Khoov lub hauv caug rau sab laug lunge.

B. Dhia thiab hloov taw mus rau hauv av txoj cai thaum tsa pob tshuaj mus rau qab nthab ces txo pob mus rau hauv siab.

C. Mus txuas ntxiv dhia thiab hloov ntawm sab laug thiab sab xis thaum tsa thiab txo qis pob tshuaj.

Ua 10 reps.

Biceps Curl nrog Lub xub pwg nyom

A. Sawv ntawm ib pawg tsis kam nrog ko taw txog lub xub pwg dav sib nrug, tuav ib kawg ntawm pab pawg hauv txhua txhais tes. Ua ib tug biceps curl tsa sab tes xis rau sab xis xub pwg.

B. Ncaj caj npab kom ncav tes sab xis saum taub hau.

C. Khoov lub luj tshib kom qis sab xis mus rau sab xub pwg, ces qis tes mus rau hauv av ..

D. Hloov sab thiab rov ua dua.

Ua 10 reps.

Rov Qab Lunge nrog Triceps Extensions

A. Sawv nrog ob txhais taw ua ke, tuav lub dumbbell saum taub hau nrog ob txhais tes.

B. Kauj ruam sab xis rov qab, khoov lub hauv caug mus rau sab laug lunge, thaum khoov lub luj tshib kom qis dumbbell qab taub hau.

C. Thawb ko taw sab xis tawm hauv av kom tau raws li txhais ko taw sab laug, thaum ncaj lub luj tshib kom tsa dumbbell.

D. Hloov sab, thiab rov ua dua.

Ua 20 reps.

Dumbbell Fast In to Out Squat

A. Squat nrog taw xub pwg dav sib nrug, tuav lub dumbbell rau hauv siab ..

B. Ua nrawm nrawm tom qab ko taw tawm.

C. Ceev ceev txoj cai ces sab laug ko taw rov qab mus rau qhov chaw pib.

Ua 20 reps.

Tshuaj xyuas rau