60-Second Cardio Tsiv

Zoo Siab

• Tshuaj xyuas rau

Koj paub tias koj yuav tsum tawm dag zog ntau dua. Koj xav tawm dag zog ntxiv. Tab sis qee zaum nws nyuaj rau nyem qhov ua haujlwm puv rau hauv koj lub sijhawm tsis khoom. Xov xwm zoo: Tus naj npawb ntawm kev tshawb fawb luam tawm qhia tias koj tuaj yeem nyob zoo thiab hlawv cov calories kom txaus los tswj lossis poob phaus los ntawm kev ua haujlwm me me txhua hnub. Qhov tseeb, kev tshawb fawb tau qhia tias kev tawm dag zog luv luv-tsawg li peb li 10-feeb sib tham-tsuas yog siv tau ntev li ntev tau, muab tag nrho cov sijhawm ua haujlwm sib zog thiab qib sib piv sib piv. Rov ua dua ib qho ntawm cov kev tawm dag zog hauv qab no ib pliag.

1. Dhia jack

Sawv nrog ko taw ua ke, ces dhia, sib cais ob txhais ceg thiab tsa caj npab saum taub hau. Av nrog taw hip-dav sib nrug, ces dhia ko taw rov qab ua ke thiab qis caj npab.

2. Stair khiav

Khiav ib lub davhlau ntawm cov ntaiv, tso koj txhais caj npab, tom qab ntawd taug kev. Sib txawv los ntawm kev nqa ob theem ntaiv ib zaug.

3. Dhia hlua

Ua qhov yooj yim boxer shuffle lossis dhia ob txhais taw. Nyob ntawm pob ntawm ko taw, tsis txhob dhia siab dhau hauv av, lub luj tshib ntawm koj ob sab.

4. Squat dhia

Sawv nrog taw hip-dav sib nrug. Khoov lub hauv caug thiab qis dua lub duav rau hauv squat. Dhia saum huab cua thiab ncaj ob txhais ceg, nqa caj npab nce mus. Av maj mam, txo caj npab.

5. Sib cais dhia

Sawv ntsug nyob rau hauv ib qho kev sib cais, ib txhais taw ntev mus rau pem hauv ntej ntawm lwm tus, tom qab ntawd khoov lub hauv caug thiab dhia, hloov ceg mus rau hauv av thiab siv caj npab tawm tsam ob txhais ceg. Hloov ob txhais ceg.

6. Kauj ruam-up

Nce mus rau ntawm txoj kev thaiv, ntaiv, lossis lub rooj zaum ruaj khov nrog ib txhais ko taw, tom qab ntawd lwm qhov, tom qab ntawd nqis ib zaug; rov hais dua.

7. Hloov lub hauv caug nqa

Sawv ntsug siab, nqa ib lub hauv caug mus rau koj lub hauv siab yam tsis muaj kev sib tsoo tav tav; ntswj lub luj tshib rau lub hauv caug. Hloov sab.

8. Hamstring curl

Sawv ntsug siab, nqis ib sab nrog ko taw sab xis, tom qab ntawd nqa pob taws sab laug mus rau pob tw; rub lub luj tshib rau sab. Hloov ob sab.

9. Jog hauv qhov chaw

Jog nyob rau hauv qhov chaw, nqa hauv caug; viav caj npab ib txwm nyob hauv kev tawm tsam. Av softly, pob ntawm ko taw mus rau pob taws.

10. Sab-rau-sab dhia

Muab ib yam khoom ntev, nyias nyias (xws li khaub rhuab) tso rau hauv pem teb. Leap sideways hla cov khoom, tsaws nrog ko taw ua ke.

Tshuaj xyuas rau