Cov Abs Exercises Double As Cardio rau Kev Ua Haujlwm Ob Chav

Zoo Siab

• Circuit 1
• Circuit 2
• Circuit 3
• Circuit 4
• Kawg Burst
• Ntsuam xyuas rau

Thaum koj xav cardio, koj yuav xav tias khiav tawm sab nraud, dhia ntawm lub tsheb kauj vab, lossis siv HIIT chav kawm-txhua yam uas ua rau koj hws thiab ua rau koj lub plawv dhia nce, puas yog? Qhov tseeb, tej zaum koj yuav dhia tawm ntawm StairMaster thiab ncaj nraim mus rau lub lev rau qee qhov crunches lossis cov phiaj kom tau txais hauv koj "kev ua haujlwm puv lub cev." (Tsis txhob nkim koj lub sijhawm nrog kev ua haujlwm tsis zoo-pab koj lub plawv dhia thiab hlawv rog tib lub sijhawm nrog 30-Hnub Cardio HIIT Challenge.)

Nres tam sim ntawd vim koj ua tau ua haujlwm uas ua haujlwm ob lub luag haujlwm xwb, txuag koj lub sijhawm hauv lub gym thiab ua rau koj tau txais cov txiaj ntsig uas koj tab tom nrhiav sai dua. Dara Theodore, tus kws qhia ntawv ntawm Chav Fhitting hauv New York City, tau tsim txoj haujlwm ua haujlwm hauv Circuit Court no los ua kom koj li kev ua haujlwm tau zoo dua. Ntawm no, koj yuav pom cov kev tawm dag zog tseem ceeb uas yuav tsim kom muaj zog hauv koj nruab nrab thaum tseem txhawb koj lub plawv dhia rau cardio laub-tag nrho hauv ib qho kev sib dhos, yooj yim-rau-ua raws kev tawm dag zog. (Tshawb nrhiav ntau qhov txav mus zoo li cov kev tawm dag zog abs uas yuav pab koj tsoo koj chav kawm kiv tom ntej.)

Nws ua haujlwm li cas: Ua txhua qhov txav hauv txhua qhov kev sib tw rau 45 vib nas this tom qab 15 vib nas this so ua ntej rov ua dua ib zaug ntxiv. Txav mus rau qhov txuas hauv qab no thiab ua txhua qhov txav mus hauv lub voj voog rau 45 vib nas this tom qab so 15 vib nas this; rov ua dua, thiab lwm yam. Thaum koj tau ua tiav qhov kawg ntawm qhov kev tawm dag zog thib ob hauv qhov kawg Circuit Court (circuit 4), koj yuav ua tiav 1 feeb ntawm burpees rau qhov kawg tawg ntawm kev ua haujlwm.

Koj yuav xav tau dab tsi: Teeb ntawm 5- txog 8-phaus dumbbells

Circuit 1

Squat rau Alternating Knee Drive

A. Sawv nrog ob txhais taw dav dua li lub duav dav sib nrug. Zaum rov qab rau hauv pob taws los ua squat, tuav tes ntawm koj lub ntsej muag.

B. Thawb los ntawm heels thiab tuaj rau sawv, nqa txoj cai hauv caug mus rau hauv siab thiab tapping xib teg ntawm lub hauv caug. Nqa ko taw rov qab rau hauv pem teb thiab rov squat nrog lub hauv caug tsav ntawm sab laug. Txuas ntxiv txav qauv, hloov lub hauv caug txhua tus rep.

Ua qoj ib ce rau 45 vib nas this, ua raws li 15 vib nas this ntawm so.

Hloov Dumbbell Row rau T-Plank

A. Pib hauv txoj haujlwm plank, tuav 5- txog 8-phaus dumbbells (ib leeg hauv ib txhais tes), txhais taw dav dua li lub duav dav sib nrug.

B. Nqa sab tes xis, txuas lub luj tshib ncaj nraim tom qab koj, ua kom caj npab snug rau lub cev.

C. Qhib qhib rau sab xis, tso cai rau taw kom sib tw nrog koj, nqa sab caj npab ncaj thiab ncaj ncaj.

D. Rov qab txav mus, rov qab txoj cai dumbbell rau hauv pem teb ua ntej rov ua kab thiab sab T-plank ntawm sab laug.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

REPEAT CIRCUIT 1

Circuit 2

Hloov Lunge Nrog Dumbbell Ntoo Chop

A. Sawv tuav qhov kawg ntawm ib qho 5-rau 8-phaus dumbbell ntawm ob txhais tes ze ntawm lub hauv siab.

B. Ua qhov rov qab lunge ntawm sab xis, nqa txoj cai sab nraub qaum koj, khoov ob txhais ceg ntawm 90-degree lub kaum ntse ntse.

C. Nyob rau tib lub sijhawm, ntswj rau sab laug, nqa dumbbell mus rau sab laug, ya nyob ze ntawm hauv pem teb. Laub hla pob taws sab laug kom rov sawv ntsug. Rov ua dua kev txav, lunging nrog sab laug ko taw thiab twisting rau sab xis. Txuas ntxiv txav qauv, alternating ob txhais ceg txhua rep.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

Squat Thrust rau caj npab tsa

A. Los ntawm kev sawv, khoov nrawm ntawm lub duav kom tso ob txhais tes rau hauv pem hauv ntej ntawm koj thiab dhia ob txhais taw ncaj qha rov qab, los rau hauv txoj haujlwm plank. Ceev nrooj ob txhais ceg rov qab mus rau sab nraud ntawm txhais tes.

B. Tam sim ntawd tso tes tawm hauv pem teb, nqa ob txhais caj npab ncaj nraim ntawm pob ntseg. Rov ua dua.

Ua qoj ib ce rau 45 vib nas this, ua raws li 15 vib nas this ntawm so.

REPEAT CIRCUIT 2

Circuit 3

Dumbbell Skier viav vias

A. Sawv ntsug nrog 5 mus rau 8-phaus dumbbell ntawm txhua txhais tes, taw hip-dav sib nrug, thiab caj npab los ntawm koj ob sab.

B. Ua kom caj npab ncaj, viav vias dumbbells rov qab, hinging ntawm lub duav, khoov hauv caug me ntsis. Nyob rau hauv ib qho kev txav nrawm, rov qab los rau sawv thiab viav caj npab ncaj nraim mus rau lub puab tsaig qhov siab. Rov ua dua.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

Tuck-Up Nrog Twist

A. Pw rau hauv pem teb nrog ob txhais ceg ncaj ncua thiab ua ke nyob rau hauv pem hauv ntej ntawm koj; caj npab ncaj thiab txuas ntxiv tom qab koj lub taub hau, xib teg ua ke. Nqa lub taub hau, caj dab, thiab lub hauv siab mus rau hauv av, sab laug ko taw mus rau hauv av thiab.

B. Ceev nrooj zaum, nqa caj npab thiab nce pem hauv ntej, ntswj mus rau sab laug thiab tsav tsheb khoov hauv caug hauv caug mus rau hauv siab. Rov qab mus rau txoj hauj lwm dag-hover ua ntej rov qab txav mus rau sab xis. Txuas ntxiv kev txav mus los, hloov ob sab ntawm txhua tus neeg sawv cev.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

Rov ua dua cov CIRCUIT 3

Circuit 4

Pem Hauv Ntej Kick rau Lateral Lunge

A. Sawv tuav qhov kawg ntawm ib qho 5-rau 8-phaus dumbbell ntawm ob txhais tes ze ntawm lub hauv siab.

B. Sib npaug ntawm sab laug ceg thaum koj nqa thiab ncaws sab xis ncaj nraim rau pem hauv ntej ntawm koj.

C. Tsis tas poob txoj cai sab xis rau hauv pem teb, hloov qhov hnyav mus rau sab xis thiab nqa ko taw sab xis mus rau hauv pem teb, nkag mus rau sab xis sab xis. Dumbbell nyob ntawm koj lub hauv siab thaum txav mus los. Rov ua dua. Hloov sab, nqa, ncaws, thiab ua pa nrog ob txhais ceg sab laug ntawm txheej thib ob ntawm qhov kev tawm dag zog no.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

Txiab Txiab

A. Pib nyob rau hauv hollow tuav txoj hauj lwm-puag rau sab nraub qaum nrog lub taub hau, caj dab, thiab lub xub pwg nqa tawm hauv pem teb thiab ob txhais ceg ncab ntev, taw hovering.

B. Nqa caj npab ncaj nraim thiab tuav lawv qab koj lub taub hau los ntawm pob ntseg thaum alternating sab xis ko taw hla sab laug thiab vice versa. Txuas ntxiv qhov kev txav no yam tsis tau tso ko taw lossis taub hau.

Ua kev tawm dag zog rau 45 vib nas this, tom qab so 15 vib nas this.

Rov ua dua qhov CIRCUIT 4

Kawg Burst

Burpee

A. Los ntawm kev sawv, khoov nrawm ntawm lub duav kom tso ob txhais tes rau hauv pem hauv ntej ntawm koj thiab dhia ob txhais taw ncaj qha rov qab, poob hauv siab mus rau hauv pem teb.

B. Tam sim ntawd dhia taw mus rau sab nraud ntawm txhais tes, tuaj sawv, thiab dhia, tsa caj npab rau saum ntuj. Rov ua dua.

Ua ib ce rau 1 feeb ntawm kev siv siab.

Ntsuam xyuas rau