Kev Tawm Tsam Ua Haujlwm rau tag nrho Lub Cev Lub Cev Hauv Tsuas Yog 4 feeb

Zoo Siab

• Ib nrab Burpee rau Dav Push-Up
• Lunge Hloov nrog Hip Circle Qhib
• Lateral High Knee Shuffle
• Sab Plank nrog Tes rau ntiv taw kais
• Ntsuam xyuas rau

Qee hnub, koj muaj sij hawm los muab ib lub sij hawm ntev workout rau sculpting ib feem ntawm lub cev. Lwm hnub, koj nyuam qhuav muaj tsib feeb los rhuav tshem tawm hws, thiab koj xav tau koj lub cev kom hlawv zoo li ntuj txiag teb tsaus. Qhov niaj hnub no los ntawm tus kws qhia Kaisa Keranen (@kaisafit) yog ib qho ntawm cov kev tawm dag zog.

Yog tias koj paub Tabata, koj paub laum: Ua txhua qhov txav mus rau 20 vib nas this kom nrawm thiab nrawm raws li koj tuaj yeem ua tau, thiab tom qab ntawd so rau 10 vib nas this. Ua ob mus rau plaub puag ncig thiab koj lub cev yuav tsum ci. (P.S. Tsis muaj ib qho ntawm cov kev txav no yuav tsum yooj yim-yog vim li cas koj tuaj yeem ua tiav tag nrho cov kev tawm dag zog hauv 4 feeb.)

Hooked ntawm qhov ceev thiab furious hlawv? Tom ntej no mus: peb 30-Hnub Tabata Challenge, crafted los ntawm (leej twg?) Kaisa nws tus kheej.

Ib nrab Burpee rau Dav Push-Up

A. Pib hauv txoj hauj lwm plank siab nrog taw taw-dav sib nrug.

B. Dhia taw mus rau txhais tes, tom qab ntawd dhia rov qab mus rau txoj haujlwm pib.

C. Hop ob txhais tes ob peb ntiv tes dav dua, thiab tam sim ntawd txo qis rau hauv lub laub-up.

D. Nias lub hauv siab deb ntawm pem teb, thiab dhia tes rov qab mus rau qhov chaw pib.

Ua ntau tus neeg sawv cev ntau li ntau tau (AMRAP) rau 20 vib nas this; so rau 10 vib nas this.

Lunge Hloov nrog Hip Circle Qhib

A. Ua nyob rau hauv lub ntsws siab, sab xis mus rau tom ntej thiab khoov ntawm 90 degrees, nrog sab laug ceg txuas rov qab nrog khoov muag.

B. Dhia thiab hloov mus rau sab laug ceg lunge. Tam sim ntawd dhia thiab hloov rov qab mus rau sab xis lub cev.

C. Hloov qhov hnyav rau sab xis kom sawv. Ncaws sab laug rau pem hauv ntej, tawm mus rau sab, thiab nraub qaum, nqes mus rau hauv lub ntsws dua kom rov ua dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Ua txhua lwm yam puag ncig ntawm sab nraud.

Lateral High Knee Shuffle

A. Pib sawv nrog ko taw ua ke.

B. Pib nrog sab laug, hloov tsav lub hauv caug mus rau hauv siab, tso sab caj npab nrog ob txhais ceg sib txawv, thiab sib dhos rau sab xis rau 5 kauj ruam.

C. Pause rau ib nrab thib ob ntawm sab xis, sab laug tseem nyob hauv txoj hauj lwm siab, tom qab ntawd rov ua haujlwm sib luag rau 5 kauj ruam.

D. Ncua ntawm sab laug rau 1 thib ob ua ntej shuffling rau sab xis dua. Txuas ntxiv rov qab thiab tawm mus.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this.

Sab Plank nrog Tes rau ntiv taw kais

A. Pib ntawm sab plank, ntsuas ntawm lub luj tshib sab xis thiab sab xis taw, ntiv tes thiab ntiv taw taw rau pem hauv ntej.

B. Ntev sab caj npab sab saud, pob ntseg los ntawm pob ntseg, ncab ntev ntawm ntiv tes mus rau ntiv taw.

C. Koom nrog abs kom nqa ncaj sab ceg ncaj thiab sab caj npab ncaj kom coj tes mus rau ntiv taw ncaj qha hla lub plab plab. Tam sim ntawd ncav tes sab laug thiab txhais ceg ntev dua.

Ua AMRAP li 20 vib nas this; so rau 10 vib nas this. Ua txhua yam puag ncig ntawm sab nraud.

Ntsuam xyuas rau