Yuav Ua Li Cas Pib Ua Ib Yam Ntxiv Tom Qab So ntawm Gym

Zoo Siab

• Miv-Nyuj
• Noog dev
• Hluav Taws Xob Hluav Taws Xob rau Donkey Kick
• Down Dog rau Spiderman Plank
• Laus Skater
• Goblet Squat
• Lavxias teb sab Twists
• Triceps Dip
• Inline Push-Up
• Tshuaj xyuas rau

Nws tshwm sim rau txhua tus. Koj tuaj yeem yog tus kiv cua tawm dag zog uas ntaus lub gym tsib zaug hauv ib lub lis piam, thiab tom qab ntawd mam li nco dheev koj poob ntawm lub wagon. Txawm hais tias nws yog ib hlis ntev Netflix binge, muaj mob, raug mob, lossis lub sijhawm ua haujlwm tsis txaus siab ntawm kev ua haujlwm uas ua rau koj poob qis, koj kiag li ua tau thiab yuav tsum rov qab mus rau lub wagon. Cov xov xwm phem: Yog tias koj siv sijhawm ntau los ntawm kev ua haujlwm, koj yuav poob qee qhov txiaj ntsig koj tau ua yav dhau los. Hauv qhov no, nws yog qhov tseem ceeb kom muaj kev nyab xeeb yooj yim rov qab mus rau hauv kev ua haujlwm, tsis yog dhia rov qab rau hauv qhov chaw koj tawm mus. (Saib: Ntev npaum li cas nws yuav siv sij hawm kom tawm ntawm cov duab?)

Qhov no maj mam, tag nrho lub cev lub zog workout los ntawm Nike tus kws qhia tus kws qhia Rebecca Kennedy yog qhov zoo tshaj plaws gym rov qab ua haujlwm. Koj yuav ua haujlwm ntxiv dag zog rau koj lub hauv paus nrog rau kev paub txog qee qhov kev ua haujlwm yooj yim los txhawb koj cov leeg rau koj qhov kev ua haujlwm rov qab los. (Thiab yog tias koj muaj mob, ua raws li cov lus qhia no kom pib tawm dag zog dua, tsis muaj mob.) Koj yuav rov qab los rau ntawm lub rooj ntev zaum dua-thiab tsoo nws-ua ntej koj paub nws.

Nws ua haujlwm li cas: Ua haujlwm los ntawm txhua qhov kev txav hauv qab no rau lub sijhawm teev tseg.

Koj yuav xav tau: Ib tug dumbbell thiab ib tug plyo box

Miv-Nyuj

A. Pib nyob rau hauv txoj hauj lwm tabletop ntawm tes thiab hauv caug nrog ib tug nruab nrab qaum.

B. Inhale thiab arch rov qab, lifting tailbone thiab saib mus rau lub qab nthab.

C. Kos lub plab khawm rau tus txha nraub qaum thiab koov rov qab koov nyob rau hauv qhov kev taw qhia thaum poob taub hau.

Txuas ntxiv rau 45 vib nas this.

Noog dev

A. Pib nyob rau hauv txoj hauj lwm tabletop ntawm tes thiab hauv caug nrog ib tug nruab nrab qaum. Nthuav sab caj npab rau pem hauv ntej, bicep los ntawm pob ntseg thiab sab xis ceg rov qab, sib npaug nrog hauv av, pib.

B. Kos lub luj tshib rau sab xis hauv caug hauv qab plab khawm.

C. Txuas sab laug thiab sab xis kom rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this. Hloov ob sab; rov hais dua.

Hluav Taws Xob Hluav Taws Xob rau Donkey Kick

A. Pib nyob rau hauv txoj hauj lwm tabletop ntawm tes thiab hauv caug. Nyem rau ntawm lub luj tshib sab laug kom pib.

B. Ua kom lub hauv caug khoov ntawm 90 degrees, tsa ceg sab xis tawm mus rau sab kom txog thaum uas tig mus rau hauv av.

C. Lub hauv caug sab xis ntawm sab laug tsis kov lub hauv caug sab xis rau hauv av.

D. Kick sab xis ncaj rov qab nrog ko taw flexed.

E. Kos lub hauv caug sab xis ntawm sab laug kom rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this. Hloov ob sab; rov hais dua.

Down Dog rau Spiderman Plank

A. Pib nyob rau hauv downward-facing aub, nrog ob txhais tes thiab taw rau hauv av, lub duav mus rau lub qab nthab los tsim ib tug upside-down "v" zoo.

B. Txo lub duav mus rau txoj haujlwm plank thaum kos lub hauv caug mus rau lub luj tshib.

C. Kauj ruam sab xis ntawm sab laug ko taw thaum nqa lub duav rov qab mus rau qhov chaw pib.

Ntxiv rau 45 vib nas this, alternating sab.

Laus Skater

A. Sawv nrog taw dav, tuav lub dumbbell horizontally nyob rau hauv pem hauv ntej ntawm lub hauv siab.

B. Hloov qhov hnyav mus rau sab laug, khoov lub hauv caug sab laug thaum ncab sab xis kom qis mus rau sab laug.

C. Hloov qhov hnyav mus rau sab xis, khoov lub hauv caug sab xis thaum ncaj ceg sab laug kom qis mus rau sab laug.

Txuas ntxiv rau 45 vib nas this.

Goblet Squat

A. Sawv nrog ob txhais taw dav dua lub duav-dav sib nrug, tuav ib kawg ntawm ib tug dumbbell nrog ob txhais tes nyob rau hauv pem hauv ntej ntawm lub hauv siab.

B. Pob khawm ntawm lub duav thiab khoov lub hauv caug kom qis rau hauv squat.

C. Ncaj ob txhais ceg thaum tsav lub duav mus rau pem hauv ntej kom rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this.

Lavxias teb sab Twists

A. Zaum rau hauv pem teb nrog lub hauv caug khoov thiab ob txhais taw hovering tawm hauv av, tuav ob kawg ntawm ib tug dumbbell.

B. Twist lub cev mus rau sab laug, txo qis dumbbell rau hauv pem teb, ces rov qab mus rau qhov chaw pib.

D. Rov ua dua, tig lub cev thiab txo dumbbell mus rau sab xis. Rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this.

Triceps Dip

A. Pib nrog ob txhais taw ua ke, hauv caug khoov, ob txhais tes so ntawm lub thawv plyo lossis lub rooj zaum tom qab nrog ntiv tes tig mus rau pem hauv ntej.

B. Khoov lub luj tshib ncaj rov qab, txo qis kom txog thaum khoov ntawm li 90 degrees.

C. Nyem triceps kom ncaj lub luj tshib thiab rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this.

Inline Push-Up

A. Pib nyob rau hauv ib tug plank txoj hauj lwm nrog ob txhais tes ntawm lub plyo lub thawv los yog lub rooj ntev zaum.

B. Khoov lub luj tshib kom qis hauv siab hauv kev thawb-up.

C. Tshem tawm ntawm lub thawv kom rov qab mus rau qhov chaw pib.

Txuas ntxiv rau 45 vib nas this.

Tshuaj xyuas rau