Celeb Trainer Don Saladino's Total-Body Resistance Band Workout

Zoo Siab

• Total-Body Resistance Band Circuit Workout
• Banded Squat Cov
• Banded Ib- ceg ceg RDL
• Banded Bent-Hla Kab
• Banded Ib nrab-Kneeling Lub xub pwg nias
• Banded Bird Aub
• Tshuaj xyuas rau

Ah, pab pawg txo hwj chim. Thaum koj xav txog nws, nws yog qhov tsis txaus ntseeg tiag li cas ib qho me me ntawm cov roj hmab tuaj yeem ntxiv qhov muaj peev xwm, ntau yam, thiab, zoo, tiv taus kev tawm dag zog.

Lub tsev tiv thaiv kev tawm dag zog hauv tsev no los ntawm tus kws qhia noj zaub mov Don Saladino - tus tsim ntawm Drive495 cov koom haum qoj ib ce thiab tus neeg ua haujlwm tom qab Blake Lively txoj kev ua kom lub cev muaj zog -yog qhov piv txwv zoo tshaj plaws ntawm qhov ntawd. Nws siv ib txoj hlua loj tiv thaiv kab mob ntxiv kom tiv taus qhov hnyav tshaj plaws ntawm kev tawm dag zog lub cev (noog-dev, cua squats) thiab hloov pauv qhov hnyav pub dawb hauv lwm tus (RDLs, khoov-hla kab).

ICYDK, cov hlua loj tiv thaiv kab mob (tseem hu ua "super bands" lossis "power bands") tsuas yog ib hom kev tawm tsam pab pawg tawm muaj. Lawv feem ntau yog li 40 ntiv tes ntev thiab tsim lub voj loj kaw. xav tau qhov kev tawm dag zog no. Xav tau cov pab pawg tiv thaiv? Nqa ib qho ntawm cov no:

• SKLZ Lub Teeb Pro Resistance Band (Yuav Nws, $ 20, dickssportinggoods.com)
• TRX Lub Teeb Muaj Zog Band (Yuav Nws, $ 30, dickssportinggoods.com)
• ETHOS Medium Super Band (Yuav Nws, $ 30, dickssportinggoods.com)

Thaum koj muaj kev tawm tsam thiab npaj txhij mus, ua raws qhov yooj yim, tsib-txav Circuit Court los ntawm Saladino. Yog tias koj nyiam nws cov style, kos tawm 4-lub lim tiam kev qhia lub cev hnyav uas nws tab tom muab pub dawb.

Total-Body Resistance Band Circuit Workout

Nws ua haujlwm li cas:Ua txhua qhov kev txav hauv qab no rau tus naj npawb qhia. Rov ua dua qhov Circuit 2-3 zaug tag nrho.

Koj yuav xav tau:ib qho loj-loop tiv thaiv band

Banded Squat Cov

A. Loop ib sab ntawm cov pab pawg tiv thaiv hauv qab ob txhais taw txog lub xub pwg dav sib nrug thiab tuav ob sab kawg ntawm txhais tes los ntawm lub xub pwg lossis lub voj ncig lub caj dab.

B. Khaws ko taw cog rau ntawm txoj hlua tiv thaiv, zaum rov qab rau hauv squat.

C. Nias tawm tsam pab pawg kom sawv thiab rov qab pib.

Ua 10 reps.

Banded Ib- ceg ceg RDL

A. Tuav txoj hlua tiv thaiv ntawm ob txhais tes. Loop ob sab ntawm txoj hlua tiv thaiv nyob rau hauv txoj cai ko taw kom sawv ntsug ntawm qhov nruab nrab ntawm cov qhab. Sawv ntsug, nrog caj npab nthuav dav nyob rau hauv pem hauv ntej ntawm lub duav thiab tiv thaiv band tau qhia.

B. Pob khawm rau pem hauv ntej ntawm lub duav thiab ncaws sab laug ceg rov qab kom qis rau hauv RDL. Saib ntawm ib qho chaw hauv pem teb ob peb taw pem hauv ntej ntawm ko taw sab xis kom pab sib npaug.

C. Nqa lub cev thiab sab laug ceg mus rau hauv pem teb kom rov qab los pib, nyem txoj cai glute.

Ua 10 reps ntawm txhua sab.

Banded Bent-Hla Kab

A. Tuav tes tsis kam hauv ob txhais tes. Loop ob sab ntawm cov pab pawg tiv thaiv hauv qab ob txhais taw kom sawv ntawm qhov nruab nrab ntawm pab pawg, taw taw-dav sib nrug. Pob khawm rau pem hauv ntej ntawm lub duav kom lub cev nyob ntawm lub kaum sab xis 45-degree thiab caj npab tau nthuav mus txog rau taw.

B. Ua kom lub cev ruaj khov, ua txoj cai tes xis nce mus rau tav, ua kom lub luj tshib nruj.

C. Txo tes xis nrog tswj. Rov ua dua rau sab nraud. Txuas ntxiv mus thoob plaws hauv txheej.

Ua 20 reps tag nrho (10 reps ntawm txhua sab).

Banded Ib nrab-Kneeling Lub xub pwg nias

A. Loop qhov kev tiv thaiv ib puag ncig ntawm sab xis. Kauj ruam txoj cai ko taw rov qab rau hauv ib nrab txoj hauj lwm txhos caug, ua kom cov hlua khi rau ntawm sab xis. Khoov lub luj tshib kom tuav lwm qhov kawg ntawm qhov kev tiv thaiv band nyob rau hauv txoj hauj lwm pem hauv ntej-rack. Punch sab laug sab caj npab tawm ntawm kab pheeb ces kaum mus rau hauv pem teb los pab kom cov tub ntxhais koom nrog.

B. Nias lub pob nyiaj siv ua haujlwm, bicep los ntawm pob ntseg.

C. Txo sab caj npab sab xis nrog tswj rov qab mus rau txoj haujlwm khib pem hauv ntej, ua kom caj npab sab laug nthuav dav thoob plaws.

Ua 10 reps ntawm txhua sab.

Banded Bird Aub

A. Pib hauv ib lub rooj ntawm tes thiab hauv caug. Loop qhov kev tiv thaiv ib puag ncig nruab nrab ntawm ko taw sab laug, thiab tuav lwm qhov kawg ntawm sab xis.

B. Ua kom cov tub ntxhais koom nrog, nqa sab laug ceg ncaj rov qab lub duav thiab nthuav sab caj npab mus rau pem hauv ntej, bicep los ntawm pob ntseg.

C. Nrog kev tswj hwm, rub sab tes xis thiab ko taw sab laug hauv qab lub cev yam tsis kov hauv av.

Ua 10 reps ntawm txhua sab.

Tshuaj xyuas rau