Qhov Kev Ua Rog Rog-Hlawv Diav Riam Ua Haujlwm Yuav Tsum Muaj Cov calories ntau
Zoo Siab
Lawv tuaj yeem ua ob npaug ua cov khoom ua si hauv chaw ua si, tab sis dhia hlua yog lub cuab yeej zoo tshaj plaws rau kev ua haujlwm calorie-zom zom. Qhov nruab nrab, dhia hlua hlawv ntau dua 10 calories hauv ib feeb, thiab hloov koj cov kev txav mus tuaj yeem ua rau qhov kub hnyiab ntau dua. (Saib seb qhov no muaj tswv yim calorie-torching dhia hlua workout.)
Qhov kev tawm dag zog no los ntawm Rebecca Kennedy, Barry's Bootcamp tus kws qhia thiab Nike tus kws qhia, koom nrog ntau yam kev txav uas yuav ua rau koj ntawm koj cov ntiv taw. Nws yuav ua rau koj lub plawv dhia los ntawm thawj feeb. Plua plav tawm ntawm koj txoj hlua qub, xaiv qhov koj nyiam tau-pumped playlist, thiab dhia.
Nws ua haujlwm li cas: Ua kom tiav txhua qhov kev sib tw, nco ntsoov siv dej so thiab so raws li xav tau nyob nruab nrab. Thiab yog, hydrate! -Koj yuav mus hws hnyav.
Koj yuav xav tau: Ib txoj hlua dhia
Circuit 1
Forward mus rov qab
A. Pib nrog dhia hlua so tom qab taw. Swing hlua nce saum taub hau thiab nqes pem hauv ntej ko taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Dhia mus rau tom ntej thiab rov qab, hloov pauv nrog txhua txoj hlua viav vias.
Ua kom ntau li ntau tau (AMRAP) rau 30 vib nas this.
Sab rau sab
A. Pib nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Dhia mus rau sab xis, thiab tom qab ntawd sab laug, hloov ntawm ib sab mus rau sab nrog txhua txoj hlua viav vias.
Ua AMRAP rau 30 vib nas this.
Taug Kev Mus Rau Yav Tom Ntej Rov Qab
A. Pib nrog dhia hlua so tom qab taw. Swing hlua nce saum taub hau thiab nqes pem hauv ntej ko taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Mus tom ntej thaum koj dhia ntawm sab laug mus rau ko taw xis; sab laug, sab xis, sab laug, sab xis.
C. Dhia rov qab 4 zaug.
Ua AMRAP rau 30 vib nas this
Lub hauv caug siab
A. Pib nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw. Txuas ntxiv dhia hlua thoob plaws qhov kev tawm dag zog.
B. Nqa lub hauv caug sab laug mus rau hauv siab; rov qab ko taw rau hauv pem teb thaum koj coj lub hauv caug sab xis mus rau hauv siab.
D. Txuas ntxiv hloov lub hauv caug siab.
Ua AMRAP rau 30 vib nas this.
Circuit 2
Txoj Cai Ceg
A. Sawv ntawm ko taw sab xis nrog dhia hlua so tom qab taw. Swing hlua nce saum taub hau thiab nqes pem hauv ntej ko taw.
B. Dhia hlua txuas ntxiv thaum koj dhia ntawm ko taw sab xis.
Ua AMRAP rau 30 vib nas this.
Sab laug
A. Sawv ntawm sab laug ko taw nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw.
B. Dhia hlua txuas ntxiv thaum koj dhia ntawm txhais taw sab laug.
Ua AMRAP rau 30 vib nas this.
Tig cev sab xis
A. Pib nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw. Txuas ntxiv dhia hlua thoob plaws qhov kev tawm dag zog.
B. Ncuav lub duav mus rau sab xis thiab tom qab ntawd rov qab rau hauv nruab nrab. Txuas ntxiv ntawm ib sab mus rau qhov chaw.
Ua AMRAP rau 30 vib nas this.
Tig lub cev sab laug
A. Pib nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw. Txuas ntxiv dhia hlua thoob plaws qhov kev tawm dag zog.
B. Quav lub duav mus rau sab laug thiab tom qab ntawd rov qab rau hauv nruab nrab. Txuas ntxiv ntawm ib sab mus rau qhov chaw.
Ua AMRAP rau 30 vib nas this.
Muab ob npaug rau
A. Pib nrog dhia hlua so tom qab taw. Xiav hlua nce saum taub hau thiab nqes pem hauv ntej taw. Txuas ntxiv dhia hlua thoob plaws qhov kev tawm dag zog.
B. Nqa lub hauv caug sab laug mus rau hauv siab; rov qab ko taw rau hauv pem teb thaum koj coj lub hauv caug ncaj rau lub hauv siab kom ua rau lub hauv caug siab.
C. Nqa ob txhais taw rov qab rau hauv pem teb; dhia mus, tom qab ntawd nrawm nrawm dhia hlua, ib puag ncig, thiab hauv qab koj ob zaug ua ntej tsaws muag.
Ua AMRAP rau 30 vib nas this.
Circuit 3
Txoj Cai Ncaj Ncees
A. Sawv ntawm sab xis ko taw nrog dhia hlua so tom qab ko taw. Viav txoj hlua saum taub hau thiab nqes taub hau sab xis. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Dhia rau pem hauv ntej thiab rov qab ntawm txoj cai ko taw xwb.
Ua AMRAP rau 30 vib nas this.
Leeg Leeg Mus Ntxiv
A. Sawv ntawm ko taw laug nrog dhia hlua so tom qab ko taw. Hla txoj hlua saum taub hau thiab nqes pem hauv ntej ntawm sab laug ko taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Dhia rau pem hauv ntej thiab thim rov qab ntawm ko taw laug nkaus xwb.
Ua AMRAP rau 30 vib nas this.
Txoj Cai Rov Qab (rau Sab)
A. Sawv ntawm ko taw sab xis nrog dhia hlua so tom qab ko taw. Viav txoj hlua saum taub hau thiab nqes taub hau sab xis. Txuas ntxiv dhia hlua thoob plaws qhov kev tawm dag zog
B. Dhia mus rau sab xis thiab tom qab ntawd sab laug ntawm sab xis nkaus xwb.
Ua AMRAP rau 30 vib nas this.
Sab laug ceg rov qab (rau sab)
A. Sawv ntawm sab laug ko taw nrog dhia hlua so tom qab ko taw. Viav txoj hlua saum taub hau thiab nqes taub hau laug taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Dhia mus rau sab laug thiab sab xis ntawm sab laug ko taw xwb.
Ua AMRAP rau 30 vib nas this.
Hauv caug
A. Pib nrog dhia hlua so tom qab taw. Swing hlua nce saum taub hau thiab nqes pem hauv ntej ko taw. Txuas ntxiv dhia txoj hlua hla kev tawm dag zog.
B. Nqa lub hauv caug sab laug mus rau hauv siab; rov qab ko taw rau hauv pem teb thaum koj nqa lub hauv caug mus rau hauv siab.
D. Txuas ntxiv hloov lub hauv caug.
Ua AMRAP rau 30 vib nas this.
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