Lean Legs Workout

Zoo Siab

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Lub cev hnyav no nkaus xwb, kev ua kom muaj zog ua kom muaj zog ua haujlwm ntawm cardio pace tuaj yeem pab txhim kho ob txhais ceg uas tuaj yeem mus deb. Ua tag nrho lub voj voog dhau ib zaug yam tsis tau so rau qhov zoo tshaj plaws calorie hlawv cov txiaj ntsig. Ua qhov kev tawm dag zog no ib mus rau peb zaug hauv ib lub lis piam.

SAIB VIDEO rau kev ua qauv qhia thiab cov lus qhia.

Ua Kom sov: Lunge Series Progression

Lub Peb Hlis nyob rau hauv qhov chaw (16 suav)

Nyob ruaj ruaj Lunge (8 reps):

Kauj ruam sab laug rov qab mus rau hauv qhov dav, sib cais stance nrog sab laug pob taws nqa tawm hauv pem teb, thiab khoov ob lub hauv caug txog 90 degrees thiab sawv ntsug. Nov yog ib tug rep. Rov ua dua 8 zaug.

Kauj Ruam Up Lunge (8 reps):

Ua ib lub lunge, thiab tom qab ntawd nqis tes taw sab laug rau hauv ko taw sab xis thaum koj sawv. Nov yog ib tug rep. Rov ua dua 8 zaug.

Kauj Ruam Up Lunge w/Caj npab (8 reps):

Ua cov kauj ruam nce lunge, ncav caj npab ncaj ncaj saum taub hau thaum koj lunge thiab tom qab khoov lub luj tshib thiab rub caj npab khoov los ntawm ob sab thaum koj nqis tes laug taw rau sab xis. Nov yog ib tug rep. Rov ua dua 8 zaug.

Rov ua dua txhua qhov ntxiv nrog lwm ceg.

Kev Ua Haujlwm:

Tsiv #1: Buns & Thighs Squat Series

1.5 Leg Squat (8 reps):

Sawv nrog ob txhais taw hip-dav sib nrug, caj npab los ntawm ob sab. Hloov koj qhov hnyav rau hauv koj txhais ko taw, thiab nqa koj pob taws sab laug tawm hauv pem teb. Squat down thiab zaum rov qab rau hauv lub duav thaum koj ncav cuag caj npab rau pem hauv ntej qhov siab. Rov qab mus pib txoj haujlwm, khaws pob taws sab laug tawm hauv pem teb. Nov yog ib tug rep. Rov ua 8 zaug.

1.5 Leg Squat w/Sab Kais (8 reps):

Rov ua dua 1.5 Leg Squat, thiab thaum koj sawv ntawm lub squat, coj mus rhaub sab laug ko taw rau hauv pem teb tawm mus rau sab ntawm koj lub cev. Rov qab ko taw rov qab los pib txoj hauj lwm rov qab squat. Nov yog ib tug rep. Rov ua 8 zaug.

1.5 Leg Squat w/Sab Nqa (8 reps):

Rov ua dua 1.5 Leg Squat w/Side Tap, tab sis tsis txhob tapping tus taw laug rau hauv pem teb, nqa ceg tawm thiab mus rau sab. Rov qab ko taw rov qab los pib txoj haujlwm kom rov zaum zaum zaum. Nov yog ib tug rep. Rov ua 8 zaug.

1 Leg Squat w/Sab Nqa (8 reps):

Rov ua dua Squat w/Sab Nqa, tab sis sim ua kom ko taw sab laug tawm ntawm hauv pem teb tag nrho lub sijhawm, kos ko taw hauv thiab tawm tab sis tawm hauv pem teb kom ntxiv hnyav dua thiab sib tw rau koj txhais ceg sab xis thaum zaum zaum (coj mus rhaub hauv pem teb txhua lub sijhawm koj xav tau rov qab koj qhov nyiaj tshuav). Nov yog ib tug rep. Rov ua dua 8 zaug.

Rov ua dua tag nrho cov kab dua ntawm lwm ceg.

Tsiv #2: Booty Lifting Lunges

Khiav lub Lunge Touchdown (8 reps)

Pib sawv nrog txoj cai ko taw rau pem hauv ntej, hauv kev sib cais. Khoov ob lub hauv caug thiab qis lub cev mus rau hauv av, khaws rov qab ncaj thiab hinging rau pem hauv ntej los ntawm lub duav. Sim kov hauv av nrog koj cov ntsis ntiv tes yog tias ua tau. Nias rov qab los ntawm ob txhais taw thiab ncaj ob txhais ceg kom pib txoj hauj lwm. Nov yog ib tug rep. Rov ua 8 zaug.

Runner's Lunge rear Kais (8 reps)

Rov Ua Dua Tus Lunge, tab sis thaum koj sawv tawm ntawm nws, hloov koj qhov hnyav rau pem hauv ntej rau hauv ko taw sab xis, thiab coj rov qab ntiv taw rau hauv pem teb me ntsis. Kauj ruam rov qab nrog sab laug taw dua kom rov lunge. Nov yog ib tug rep. Rov ua dua 8 zaug.

Runner's Lunge Liftoff (8 reps)

Rov ua dua Runner's Lunge rear Kais, tab sis es tsis txhob tapping rov qab ko taw rau hauv pem teb, sim nqa nws tawm hauv av tag nrho thaum koj sawv ntawm lub lunge. Kauj ruam rov qab nrog sab laug taw dua kom rov lunge. Nov yog ib tug rep. Rov ua dua 8 zaug.

Booty Balance Extensions (16 reps)

Tshuav ntawm sab xis, hauv caug khoov me ntsis, nias ob txhais tes rau sab xis kom sib npaug, thiab tsa ceg sab laug nyob tom qab koj siab npaum li koj tuaj yeem ua tau. Thaum sab laug yog nqa, ua lub duav txuas ntxiv 'pulse' (nqa ob txhais ceg siab dua thiab rov qab mus rau qhov qub), 16 zaug.

Rov ua dua tag nrho koob dua, ntawm lwm ceg.

Tsiv #3: Txhua Yam Hauv Qab Toner

Sab Lunge Ncav (8 reps):

Pib sawv nrog ko taw ua ke, caj npab ib sab. Ua ib kauj ruam dav mus rau sab xis, ua kom lub hauv caug thiab ntiv taw tig mus rau pem hauv ntej. Lunge rau hauv txoj cai ceg (sab laug nyob qis qis thiab nyob ruaj khov), khoov koj lub hauv caug sab xis thiab ncav lub cev thiab caj npab qis li koj tuaj yeem ua yam tsis muaj slouching lossis koj cia koj lub hauv caug nthuav dhau koj cov ntiv taw. Thawb tawm sab xis thiab sawv rov qab mus rau hauv txoj haujlwm pib, siv tus ntiv taw laug ntawm sab xis, tsis txhob sawv ntawm nws kiag li. Nov yog ib tug rep. Rov ua dua 8 zaug.

Sab Lunge & Tshuav (8 reps):

Ua ib sab sab nraub qaum, thiab thaum koj sawv rov qab, kos lub hauv caug sab xis mus rau ntawm lub hauv siab, ntsuas ntawm ob txhais ceg sab laug ua ntej muab sab ceg xis rov qab rau sab. Nov yog ib tug rep. Rov ua 8 zaug.

Sab Lunge & Circle Balance (8 reps):

Ua ib sab lunge ncav cuag, thiab ua ib lub voj voog caj npab - cheb ob txhais caj npab tawm mus rau sab, deb ntawm lub cev, thiab tom qab ntawd saum taub hau, ua tiav lub voj voog hla caj npab nyob rau hauv pem hauv ntej ntawm koj, khoov lub luj tshib tawm mus rau sab, kov tus ncej puab. ntawm lub hauv caug sib npaug. Nov yog ib tug rep. Rov ua 8 zaug.

Rov ua dua tag nrho koob dua, ntawm lwm ceg.

Tsiv #4: Tag Nrho Thigh Trimmer

Alternating Front Lunges (16 reps):

Pib sawv nrog taw ua ke, thiab ob txhais tes ntawm lub duav. Teem txoj cai ko taw rau pem hauv ntej mus rau txoj haujlwm lunge, khoov ob lub hauv caug 90 degrees, khaws rov qab ncaj, abs kos rau hauv thiab lub cev nruab nrab ntawm ob txhais ceg. (Nco ntsoov txog koj lub hauv caug txoj hauj lwm nyob rau pem hauv ntej lunges - nco ntsoov khaws koj lub hauv caug pem hauv ntej tom qab koj cov ntiv taw, taug qab koj cov hlua khi thaum koj lunge.) Push tawm sab xis thiab nqis tes xis rov qab mus rau sab laug. Nov yog ib tug rep. Rov ua dua 16 zaug, hloov ob txhais ceg.

Hloov Pem Hauv Ntej Lunges nrog Hla Chop (16 reps):

Xuas tes ua ke thiab nthuav caj npab tawm ntawm koj lub hauv siab. Raws li koj ua rau sab xub ntiag nrog sab xis, 'chop' txhais caj npab hla koj lub cev (ua kom ob txhais tes sib koom ua ke thiab tso cai rau lub luj tshib kom khoov me ntsis), thiab nqa tes sab nraum ntawm sab xis. Raws li koj thawb tawm sab xis kom thim rov qab, nqa caj npab rov qab rau pem hauv ntej ntawm lub cev, nthuav tawm ntawm lub hauv siab. Nov yog ib tug rep. Rov ua dua 16 zaug, hloov ob txhais ceg.

Hloov Sab Pem Hauv Ntej w/Daim duab-8 Daus (16 reps):

Ua lub hauv ntej lunge w/hla chop, thiab es tsis txhob txiav cov lus tsa suab lub voj voog. Thaum koj nqis koj txhais ceg sab xis mus rau hauv lub lauj kaub, 'daus' koj txhais caj npab nqes thiab ib puag ncig sab nraum koj sab xis thiab lub cev, thiab tom qab ntawd nqis rov qab thiab daus sab laug thaum koj nqes ntawm sab laug. Koj ob txhais caj npab yuav tsum ua tus lej-8 tus qauv ntawm ib sab mus rau ob sab (ob lub voj voos txuas rau hauv nruab nrab), hla mus rau pem hauv ntej lub ntsws. Khaws koj cov abs kos kom nruj rau qhov kev sib txuas tseem ceeb dua.

Khab nias Video:

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