Tus Sau: Mark Sanchez
Hnub Kev Tsim: 3 Lub Ib Hli Ntuj 2021
Hloov Hnub: 22 Lub Kaum Ib Hli Ntuj 2024
Anonim
(Eng) Thigh Gap in 7 DAYs! | 10 Min Inner Thigh Workout (At Home, Knee Friendly, No Equipment)
Daim Duab: (Eng) Thigh Gap in 7 DAYs! | 10 Min Inner Thigh Workout (At Home, Knee Friendly, No Equipment)

Zoo Siab

Cov nyiaj them poob haujlwm

Coob leej ntawm peb tau "foom koob hmoov" los ntawm Niam Xwm nrog cov rog ntxiv me ntsis nyob ib puag ncig peb lub hauv caug sab hauv. Thaum cardio niaj hnub yuav pab koj yaj lub flab, sculptors zoo li txhais ceg nqa yuav ua kom cov txheej txheem firming. Qhov kev txav mus no mus ib kauj ruam ntxiv los ntawm kev nce koj txhais ceg hauv qab ntau ntawm cov lus tsa suab-yog li koj tuaj yeem ua haujlwm cov leeg hnyav dua. Ntxiv kev tiv thaiv (koj tuaj yeem siv pob luj taws los yog tubing) ua rau nws nyuaj dua. Ua qhov no ob lossis peb zaug hauv ib lub lis piam, thiab yoy yuav tau txais koob hmoov tiag tiag- nrog tus ncej puab zoo nkauj dua.

Kom tau txais txiaj ntsig zoo tshaj plaws

Ua qhov no ob zaug ib lub lim tiam nrog rau squats, lunges, thiab sib npaug-raws li kev tawm dag zog kom ua haujlwm tag nrho koj cov leeg nqaij.

Yuav ua li cas

> dag koj sab xis nrog lub duav nruab nrab ntawm tus kws qhia Bosu tshuav nyiaj li cas thiab muab lub puab tsaig sab xis rau hauv av hauv qab koj lub xub pwg (tsis txhob cia koj lub xub pwg nyom rau ntawm koj pob ntseg). Khoov lub hauv caug sab laug thiab tso ko taw sab laug rau hauv pem hauv ntej ntawm sab xis.


> Tuav ib qho kawg ntawm Lub Cev Lub Cev ntawm koj sab tes laug thiab so tes maj mam nyob saum Bosu. Muab lwm qhov kawg ntawm qhov bar nrog rau sab xis ko taw [A].

> Maj mam tsa koj txhais ceg sab xis siab npaum li koj tuaj yeem ua tau, ua kom lub cev tseem nyob ruaj khov thiab txhais taw hloov pauv thiab sib luag rau hauv pem teb [B]. Txo sab xis mus rau hauv ib nti ntawm hauv pem teb (tsis so!) thiab rov ua dua; hloov ob sab kom tiav teeb. Ua 3 teeb ntawm 15 reps.

Ua yuam kev kom zam

TSIS YOG cia koj lub duav saum toj rov qab, uas yog qhov tseem ceeb ntawm koj tus ncej puab sab hauv.

TSIS YOG ua kom ob txhais ceg txuas ntxiv; nws ua rau koj txhais ceg qis qis ntawm cov lus tsa suab.

TSIS YOG nqa qhov kawg ntawm qhov bar tawm ntawm Bosu; nws txo cov kev sib tw sculpting.

Ntsuam xyuas rau

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