Lub Deck of Cards Workout yuav ua rau koj txav mus thiab kwv yees - Nov yog qhov nws ua haujlwm li cas

Zoo Siab

• Yuav Ua Li Cas Tsim Ib Leeg Ntawm Daim Npav Ua Haujlwm
• 1. Txiav txim siab koj qhov kev ua kom pom tseeb.
• 2. Muab ib ce rau ib ce.
• 3. Paub koj cov neeg sawv cev.
• 4. Teem lub sijhawm txwv.
• 5. Shuffle koj daim npav.
• Cov Lus Qhia rau Tsim Kev Ua Haujlwm Zoo Tshaj Plaws-ntawm-Phaib
• Core:
• Lub Cev Tag Nrho:
• Glutes/Ob txhais ceg:
• Upper-Lub cev / Back:
• Ntsuam xyuas rau

Yog tias koj tab tom nrhiav ib txoj hauv kev txhawm rau txhim kho koj cov kev tawm dag zog, txiav txim siab ua ib lub lawj ntawm daim npav ua haujlwm. Qhov kev tawm dag zog no tso cai rau nws los txiav txim siab seb qhov kev tawm dag zog twg thiab pes tsawg tus reps koj yuav tau ua los ntawm ib daim npav mus rau lwm qhov. Ntxiv rau, koj tuaj yeem ua si nws ib leeg lossis nrog tus khub.

Lub ntsiab lus ntawm lub lawj ntawm daim npav ua haujlwm: Koj muab cov kev tawm dag zog rau txhua qhov kev sib tw, kos daim npav, thiab ua qhov kev tawm dag zog cuam tshuam nrog daim npav haum rau tus lej ntawm tus lej uas qhia los ntawm daim npav.

"Qhov txiaj ntsig ntawm qhov kev tawm dag zog no yog qhov tsis txaus ntseeg - koj tsis paub tias yuav muaj dab tsi los tom ntej," piav qhia Mat Forzaglia, tus kws qhia ua haujlwm muaj zog thiab tus kws qhia ntawm NEOU Fitness. "Qhov no tuaj yeem pab koj lub hom phiaj cardio los ntawm kev ua kom nrawm, thiab nws kuj tseem tuaj yeem pab lub zog los ntawm kev ntxiv ntim.

Thiab qhov xav tau tsuas yog lub lawj ntawm daim npav -koj tuaj yeem tsim qhov kev ua haujlwm raws li koj lub hom phiaj lub cev thiab cov cuab yeej siv (txheeb xyuas qee yam ntawm cov cuab yeej pheej yig) uas koj muaj ntawm tes. Piv txwv li, yog tias koj xav tsom mus rau tsim kom muaj zog abs, koj tuaj yeem tsim tag nrho kev tawm dag zog ib puag ncig kev ua haujlwm tseem ceeb.

Qhov zoo tshaj plaws? "Tsis muaj txoj hauv kev lossis tsis raug. Koj tsuas yog yuav tsum muaj lub siab qhib thiab muaj tswv yim," nws hais. Thiab txaus siab ua hws. Ntawd tau hais tias, yog tias koj tsis paub yuav pib qhov twg, ntawm no yog thawj qhov yuav ua li cas DIY ib lub lawj ntawm daim npav ua haujlwm. (Muaj feem cuam tshuam: Lub cev hnyav uas koj yuav tsum tau ua)

Yuav Ua Li Cas Tsim Ib Leeg Ntawm Daim Npav Ua Haujlwm

1. Txiav txim siab koj qhov kev ua kom pom tseeb.

Puas yog hnub ceg? Koj puas xav txhawb koj lub nraub qaum rau cov rub tawm? Tau txais koj lub plawv dhia nrog qee qhov cardio? Forzaglia pom zoo xaiv pawg nqaij leeg uas koj xav tau lub hom phiaj lossis lub hom phiaj uas koj xav kom ua tiav nrog kev tawm dag zog, txawm tias nws yog cardio lossis lub zog. Piv txwv li, hauv nws lub lawj-ntawm-phaib workout, Forzaglia yog txhua yam ntawm cov tub ntxhais, yog li nws suav nrog ab-tsav txav, zoo li hollow tuav, plank jacks, jackknives, thiab Lavxias teb sab twists. Yog tias koj tsis tsom mus rau cov pab pawg tshwj xeeb, txiav txim siab ua nws tag nrho lub cev kev tawm dag zog thiab xaiv cov kev tawm dag zog uas suav nrog lub cev sab saud, lub cev qis, lub hauv paus, thiab cardio.

2. Muab ib ce rau ib ce.

Nyob ntawm seb qhov ua kom pom tseeb ntawm koj li kev ua haujlwm yog li cas, koj yuav muab cov haujlwm sib txawv rau txhua qhov khaub ncaws. Piv txwv li, yog tias nws yog hnub ceg, koj tuaj yeem ua squat dhia rau txhua daim npav lub plawv thiab lateral lunges rau txhua daim npav spade koj kos. (Los yog ib qho ntawm cov kev qoj ib ce zoo tshaj plaws niaj hnub no.) Txawm li cas los xij koj xaiv qhov kev tawm dag zog, koj xav kom koj muaj tag nrho cov cuab yeej npaj (yog tias koj siv ib qho) yog li kev hloov pauv tsis sib haum thiab koj tsis nkim sij hawm fumbling. tshaj tej yam. Nov yog ib qho piv txwv ntawm kev tawm dag zog uas tau muab rau ntau qhov sib txawv:

• Pob zeb diamond = Plank-Ups
• Lub Plawv = Squat Jumps
• Cov koom haum = Superman Lat Rub-Down
• Spades = Lavxias Twists

Txiav txim siab ua dab tsi nrog koj daim npav ntsej muag. Koj tuaj yeem txiav txim siab suav daim npav ntsej muag raws li qee tus lej ntawm tus neeg sawv cev-yog li Jacks = 11, Queens = 12, thiab lwm yam.—lossis koj tuaj yeem xaiv daim npav ntsej muag ua haujlwm tshwj xeeb. Piv txwv li, hauv nws daim npav deck-of-cards ab workout, Forzaglia muab dhia jacks rau jack phaib, glute txuas rau poj huab tais phaib, thiab supermans rau huab tais phaib. Koj tuaj yeem ua txhua daim npav ntsej muag ua 10 tus lej lossis lub sijhawm txav raws lub sijhawm. Ntawm no, piv txwv ntxiv:

• Jacks = V-Ups lossis hauv caug Tucks rau 30 vib nas this
• Queens = Lunges rau 30 vib nas this
• Vaj = Blast-Off Push-Ups rau 30 vib nas this
• Ace = Burpees rau 30 vib nas this

3. Paub koj cov neeg sawv cev.

Tus lej ntawm daim npav yuav txiav txim siab tus lej uas koj yuav ua rau txhua qhov kev tawm dag zog. Yog li yog tias koj rub tawm xya lub siab, piv txwv li, koj yuav ua xya reps ntawm qhov kev tawm dag zog ntawd. Forzaglia hais tias "Kuv tau ua daim npav ntsej muag 10 tus lej thiab cov jokers tau so 30-thib ob," Forzaglia hais. Yog tias koj suav nrog kev ua haujlwm isometric (xws li cov phiajcim lossis cov hollow tuav) raws li daim npav ntsej muag txav, koj tuaj yeem muab lawv li 30- lossis 45-thib ob tuav. Thiab yog tias koj xav ntxiv qhov kev sib tw rau cov ntawv teev npe qis, koj tuaj yeem ua rau nws suav ob zaug rau ib lub zog; yog li yog tias koj tab tom ua oblique roob nce toj, tsav tsheb ob lub hauv caug nce suav ua ib tus neeg sawv cev tsis yog ob. (Kev cob qhia ib nrab-rep lub zog tuaj yeem ua rau kev ua haujlwm nyuaj dua, ib yam nkaus.)

4. Teem lub sijhawm txwv.

Txawm hais tias tsis muaj cov cai ntawm lub sijhawm tshwj xeeb rau kev tawm dag zog ntawm daim npav, lub hom phiaj yog kom tau los ntawm tag nrho 52 daim npav, ntxiv rau ob daim npav joker sai li sai tau. Forzaglia hais tias "Nyob ntawm kev tsom mus rau koj qhov kev tawm dag zog, nws yuav nyuaj dua kom ua tiav, tab sis lub tswv yim tag nrho yog kom hla tag nrho lub lawj," (FTR, ntawm no yog kev tawm dag zog ntau npaum li cas koj xav tau ib lub lim tiam.)

Qhov ntawd txhais tau tias muaj me ntsis kom tsis muaj kev sib tawg hauv nruab nrab ntawm daim npav. "Thaum ib daim npav ua tiav, tig mus rau tom ntej thiab ua kom lub sijhawm so luv kom koj lub plawv dhia siab. Txawm hais tias koj qhov kev tawm dag zog muaj zog, tsis muaj kev so me ntsis ntxiv rau qhov rov qab daim npav tom ntej tuaj yeem yog qhov nyuaj heev, "hais Forzaglia.

Koj tuaj yeem tuaj yeem hla tag nrho daim npav hauv 15 txog 20 feeb, tab sis koj tseem tuaj yeem teeb tsa lub hom phiaj tshwj xeeb, zoo li ua tiav ib nrab ntawm lub lawj hauv 10 feeb, lossis teeb tsa lub sijhawm rau 5 feeb ib ntus, thiab pom pes tsawg daim npav koj tuaj yeem ua tau ua kom tiav hauv lub sijhawm ntawd. Lwm txoj hauv kev los teeb tsa qhov kev tawm dag zog yog ua haujlwm lub cev sab saud rau 10 feeb thiab lub cev qis dua 10 feeb.

5. Shuffle koj daim npav.

Tam sim no koj tau muab cov kev tawm dag zog rau txhua qhov khaub ncaws thiab paub tias koj yuav tsum tau ua kom tiav ntau npaum li cas rau txhua daim npav, nws yog lub sijhawm los pib tawm hws '! Tab sis ua ntej koj pib koj qhov kev tawm dag zog, nco ntsoov hloov koj daim npav kom koj tsis ua ib qho kev tawm dag zog sib law liag. Koj xav ua ntau yam kev tawm dag zog kom koj nyob sib tw thoob plaws qhov kev tawm dag zog. (Muaj feem cuam tshuam: Lub Cev Lub Cev Lub cev hnyav EMOM Kev Ua Haujlwm Uas Yog Txhua Yam Txog Kev Ceev)

Cov Lus Qhia rau Tsim Kev Ua Haujlwm Zoo Tshaj Plaws-ntawm-Phaib

Raws li nrog txhua qhov kev tawm dag zog, koj yuav tsum tsom kom muaj kev thawb thiab rub tawm, uas pab koj cob qhia ob sab pem hauv ntej thiab rov qab ntawm koj lub cev. "Ua qhov kev tawm dag zog no nrog lub cev hnyav yuav nyuaj me ntsis ntxiv rau kev rub tawm, tab sis yog tias koj muaj qee yam khoom siv lossis ib qho khoom siv uas koj tuaj yeem siv, koj yeej muaj peev xwm tau txais kev tawm dag zog zoo hauv," hais Forzaglia. Push-ups, plank-ups lossis lub xub pwg nyom lub xub pwg nyom yog cov piv txwv zoo ntawm kev qoj ib ce kom suav nrog hauv koj qhov kev tawm dag zog, thiab rau kev txav txav, Forzaglia hais tias koj tuaj yeem pw ntawm koj lub plab thiab ua Ts nrog koj txhais caj npab, zoo li koj xav tau hauv qee qhov kev hloov pauv ntawm supermans, tsom rau kev ntxiv dag zog rau sab nraub qaum thiab qhib lub hauv siab. Koj kuj tseem tuaj yeem siv qhov hnyav los ua kab lossis ua haujlwm tsis sib xws rau rub sib nrug lossis nrhiav qee yam los dai ntawm (TRX, parallette tuav, lub rooj zaum khov kho, lossis tes tuav yuav ua haujlwm) kom ua kab rov tav.

Yog tias koj muaj phooj ywg ua haujlwm, koj tuaj yeem tig tig daim npav thiab ua qhov kev tawm dag zog. Koj tig, lawv ua qhov kev tawm dag zog, tom qab ntawd lawv ntxeev thiab koj ua qhov txav mus los. Qhov muaj peev xwm tsis muaj qhov kawg! (Lossis, siv qee qhov kev ua haujlwm ntawm tus khub muaj tswv yim no.)

Hais txog kev suav nrog kev ua haujlwm ntawm daim npav ua haujlwm rau hauv koj li niaj zaus, Forzaglia hais tias nws muaj txiaj ntsig zoo tshaj plaws raws li kev hlawv ib puag ncig lossis ua tiav thaum kawg ntawm koj qhov kev tawm dag zog. Tab sis vim tias nws muaj ntau yam, koj tuaj yeem siv lub lawj ntawm daim npav ua haujlwm raws li koj txhais ceg hnub, hnub hauv siab, thiab lwm yam.

Txheeb tawm qee qhov Forzaglia qhov kev tawm dag zog lub cev sab saum toj, ntxiv rau qee qhov kev txav mus los, txhawm rau sib xyaw koj lub lawj ntawm daim npav ua haujlwm. (Los yog lub taub hau ntawm no rau 30 ntau lub tswv yim qoj ib ce.)

Core:

• Roob Climbers
• Zaum-Up
• Hollow tuav
• Plank Jacks
• Jackknife

Lub Cev Tag Nrho:

• Burpee
• Laub-Up
• Dhia Jack
• Thruster

Glutes/Ob txhais ceg:

• Squat dhia
• Dhia Lunge
• Tuck dhia
• Kov-Down Jack
• Glute Choj

Upper-Lub cev / Back:

• Superman
• Nyob zoo sawv ntxov
• Tricep Push-Up
• Plank-Up
• Inchworm xub pwg Tap

Ntsuam xyuas rau