Demi Lovato's Workout Routine yog khaus heev

Zoo Siab

• Kev Sib Tw Sib Nrauj ntawm Demi Lovato's Workout Habits
• Demi Lovato Workout tsiv mus sim tom tsev
• Lunge-Kick Combo
• Curtsy nrog Sab Kick
• Ntoo Chop Squat
• Plank Walk Push-Up
• Burpee
• Crunch
• Tshuaj xyuas rau

Demi Lovato yog ib tus neeg ncaj ncees tshaj plaws nyob ib puag ncig. Tus neeg hu nkauj, uas tau qhib txog nws cov teeb meem nrog kev noj zaub mov tsis zoo, ua rau tus kheej, thiab lub cev ntxub, tam sim no ua rau nws txoj kev noj qab haus huv yog qhov tseem ceeb tshaj plaws uas siv jiu jitsu ua txoj hauv kev kom muaj zog thiab nyob nrog nws txoj kev mob siab rau. Lwm txoj kev zoo kawg li nws tau muab kev tawm dag zog ua ntej? Ua haujlwm rau hnub rau ib lub lim tiam ntawm nws qhov chaw nyiam ua si.

"Nov yog nws qhov chaw nyab xeeb," Jay Glazer, nws tus kws qhia, thiab tus tswv ntawm LA's Unbreakable Performance Center tau hais hauv kev xam phaj nrog Cov neeg. "Demi yuav nyob ntawm no plaub teev ib hnub. Nws yog nws qhov chaw uas nws tsis tas yuav yog lub hnub qub pop. Nws tau tham ntau txog nws kev quav tshuaj, thiab qhov no tau dhau los ua nws txoj kev noj qab haus huv. Nws teeb thaum nws los txog. nyob ntawm no. " (Muaj feem cuam tshuam: 5 Sijhawm Demi Lovato Cov Kev Ua Haujlwm Ua Haujlwm Txhawb Peb Mus Ntaus Gym)

Cov yeeb yaj kiab ntawm Instagram ntawm Demi Lovato cov kev tawm dag zog - kev ua yeeb yam lossis lwm yam - yog qhov loj # lub hom phiaj. Tab sis yog kev cob qhia plaub teev ib hnub twg tsim nyog rau kev noj qab haus huv? Thiab tsis muaj lub ntsiab lus thaum txawm tias kev quav yeeb quav tshuaj rau qee yam noj qab haus huv, zoo li kev tawm dag zog, tuaj yeem ua rau muaj kev puas tsuaj?

Kev Sib Tw Sib Nrauj ntawm Demi Lovato's Workout Habits

"Nws yeej nyob ntawm tus neeg," hais tias Brian Schulz, MD, tus kws phais mob orthopedic, thiab kws kho mob tshwj xeeb ntawm Kerlan-Jobe Orthopedic Clinic hauv Los Angeles. "Zoo meej cov neeg ncaws pob ua haujlwm ntau teev hauv ib hnub vim tias nws yog lawv txoj haujlwm, thiab qhov ntawd zoo."

Tab sis, nws hais ntxiv, cov kis las sib txawv los ntawm peb txhua tus hauv ob txoj hauv kev tseem ceeb: Ua ntej, lawv twb tau mob heev lawm, txhais tau tias lawv lub cev tuaj yeem ua haujlwm ntau dua. Thiab qhov thib ob, lawv muaj cov kws qhia thiab cov phiaj xwm kom ntseeg tau tias lawv tsis muaj kev cob qhia thiab ua phem rau lawv tus kheej. Thiab nws yuav tsum tau sau tseg tias nws tsis zoo li Lovato tab tom mus puv nkaus lub sijhawm ntawd; nws tawg plaub teev nrog ntau hom kev txav chaw (suav nrog kev rov zoo), tus yuam sij rau kev tswj hwm kev tawm dag zog ntev, hais tias Dr. Schulz. ( Kawm paub siv cov hnub rov ua haujlwm kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj qhov kev tawm dag zog.)

Koj tuaj yeem qhia tau yog tias koj tau hla txoj kab los ntawm kev saib xyuas koj lub cev, Dr. Schulz hais. Nws tau hais tias "Koj yuav tsis ua li cas yog tias koj tsis mob, tsis raug mob hnyav, thiab tuaj yeem tswj hwm daim ntawv zoo thoob plaws tag nrho kev tawm dag zog," nws piav qhia. Ib qho kos npe koj tau thawb hnyav dhau lawm? Yog tias koj tau mob hnyav DOMS (mob qeeb-pib pib mob) ob peb hnub tom qab koj tawm dag zog - koj yuav tsum tsis txhob mob heev uas koj mob heev. (Kev mob hnyav heev tsuas yog ib qho cim ntawm kev ua kom nrawm dua, txheeb xyuas qhov cuaj tus tsos mob kom ntseeg tau tias koj tsis ua ntau dhau hauv chav dhia ua si.)

Tab sis muaj qhov tsaus ntuj rau kev tawm dag zog ntau dhau: kev quav tshuaj. (Saib peb daim ntawv teev npe tag nrho ntawm cov cim thiab cov tsos mob.) "Qhov sib txawv tseem ceeb ntawm kev nyiam kev tawm dag zog thiab kev quav yeeb quav tshuaj yog koj qhov kev txhawb siab," Dr. Schulz piav qhia. "Yog tias koj tab tom ua haujlwm raws li txoj hauv kev los tswj koj lub cev qhov hnyav, qhov loj me, lossis qhov tsos, koj yuav muaj teeb meem."

Nws hais ntxiv tias yog tias koj xav tias koj "yuav tsum tau" qoj ib ce txawm tias koj tsis xis nyob, ntxhov siab thaum xav tias tsis muaj kev tawm dag zog, lossis txwv koj cov zaub mov kom tsawg rau tib lub sijhawm, koj yuav tsum mus ntsib kws kho mob hlwb. .

Demi Lovato Workout tsiv mus sim tom tsev

Thaum nws ncig xyuas xyoo 2015, Lovato tus kws qhia thaum lub sijhawm ntawd, Pam Christian, tau tshaj tawm tias nws tau ua 3 qhov kev txav no kom nyob ruaj khov txhua lub sijhawm ncig. Yog tias Demi Lovato txoj kev ua haujlwm niaj hnub ntawm 4+ teev suab nrov heev (tag nrho peb txhais tes tau tsa!), qhov no yog qhov kev xaiv zoo tshaj plaws uas tsim nyog rau kev sim.

Nws ua haujlwm li cas: Tom qab sov so, ua ib txheej ntawm txhua qhov ntawm Demi Lovato workout txav hauv qab no nrog so me ntsis ntawm txhua tus. Siv lub tshuab nqus pa 60-thib ob thiab rov ua ob zaug ntxiv rau tag nrho ntawm 3 teev.

Yam koj yuav xav tau: Ib khub ntawm 10-phaus dumbbells thiab ib tug tiv thaiv band los yog raj.

Lunge-Kick Combo

Cov hom phiaj: abs, taub qab, thiab ob txhais ceg

• Sawv nrog ob txhais taw hip-dav sib nrug tuav 10-phaus dumbbell hauv txhua txhais tes, caj npab los ntawm ob sab.
• Lunge rov qab nrog sab xis, khoov ob lub hauv caug 90 degrees. (Ua raws li cov lus qhia ntxiv no.) Nias los ntawm pob taws sab laug, sawv ntawm ob txhais ceg sab laug thaum koj nqa lub hauv caug sab xis thiab ncaws sab ceg ncaj rau pem hauv ntej.
• Rov qab mus rau sab nraub qaum thiab rov ua dua.

Ua 10 reps rau ib sab.

Curtsy nrog Sab Kick

Lub hom phiaj: abs, taub qab, thiab ob txhais ceg

• Sawv nrog ob txhais taw xub pwg dav sib nrug, caj npab khoov los ntawm ob sab. Lunge sab xis diagonally rov qab, hla nws qab sab laug ceg, thiab qis rau hauv curtsy.
• Sawv ntsug ntawm sab laug thaum koj viav vias sab xis ncaj qha mus rau sab xis. Rov qab mus rau curtsy txoj hauj lwm thiab rov ua dua. (Related: Yuav Ua Li Cas Master The 4 Fundamental Kicks)

Ua 10 reps rau ib sab.

Ntoo Chop Squat

Cov hom phiaj: lub xub pwg nyom, abs, obliques, taub qab, thiab ob txhais ceg

• Ruaj ntseg txuas ib kawg ntawm txoj hlua tiv thaiv mus rau lub rooj zaum rooj zaum lossis ncej ruaj khov. Sawv ntsug, taw duav-dav sib nrug, nrog koj sab laug mus rau lub rooj zaum thiab tuav lwm qhov kawg ntawm pab pawg hauv ob txhais tes, nrig ntawm sab laug sab laug (txhawm rau ntawm pab pawg kom ua kom qis).
• Squat, tom qab ntawd sawv ntsug thaum koj rub band kab pheeb ces kaum nce mus rau sab xis, tig lub cev mus rau sab xis. Rov qab mus zaum.

Ua 10 reps rau ib sab.

Plank Walk Push-Up

Lub hom phiaj abs thiab hauv siab

• Sawv ntsug nrog ob txhais taw hip-dav sib nrug, ces khawm rau pem hauv ntej ntawm lub duav thiab tso xib teg rau hauv pem teb ntawm ko taw.
• Taug kev ob txhais tes rau pem hauv ntej kom txog thaum lub cev nyob rau hauv txoj hauj lwm plank, ces ua ib tug push-up. Taug tes rov qab mus rau taw kom rov qab pib.

Ua 10 reps.

Burpee

Target lub xub pwg nyom, hauv siab, nraub qaum, abs, taub qab, thiab ob txhais ceg

• Sawv ntsug nrog ob txhais taw hip-dav sib nrug, tom qab ntawd crouch thiab tso xib teg rau hauv pem teb ntawm ko taw.
• Dhia ko taw rov qab rau hauv txoj hauj lwm plank, ces dhia ko taw mus rau tes dua thiab sawv ntsug. Dhia siab, ncav tes saum taub hau. Av nrog lub hauv caug me ntsis khoov thiab rov ua dua. (Muaj feem cuam tshuam: Yuav Ua Li Cas Burpee Nyuaj - lossis Yooj Yim)

Ua 10 reps.

Crunch

Lub hom phiaj abs

• Pw lub ntsej muag rau hauv pem teb, lub hauv caug khoov, ko taw tiaj, thiab kov ob txhais tes maj mam rau pob ntseg, lub luj tshib tawm mus rau sab.
• Crunch li ces qis dua.

Ua 20 reps.

Tshuaj xyuas rau