Rev Up Your Calorie-burning Potential

Zoo Siab

• CIRCUIT A.
• CIRCUIT B
• Ntsuam xyuas rau

QHOV TSEEB-lub cev MOJ SIAB (20 feeb)

Qhov kev siv cov duab puab ua haujlwm niaj hnub no pab koj kom tau txais cov metabolism hauv mus tas li los ntawm kev tsim cov leeg nqaij, tab sis nws tseem ua rau koj lub sijhawm hlawv calorie ntau ntau-yog li koj tau txais qhov zoo tshaj plaws ntawm ob lub ntiaj teb. Tsim los ntawm Erica Miller, tus kws qhia tus kheej hauv Atlanta, Georgia, qhov kev tawm dag zog no tsoo tag nrho koj cov leeg nqaij ntawm qhov nrawm-koj yuav so li 20 vib nas this ntawm cov teeb tsa. Yuav ua li cas

Koj yuav xav tau 6-phaus tshuaj pob thiab ya dav hlau. Ua kom sov li 5 feeb los ntawm kev taug kev nce thiab nqis ntawm cov ntaiv, tom qab ntawd ua lub voj voog A ob zaug ua raws li ob lub voj voog B. So rau 20 vib nas this ntawm kev tawm dag zog thiab 60 vib nas this ntawm circuits. Txias los ntawm kev taug kev rau 5 feeb.

CIRCUIT A.

Triple pob lunge

(peb seem txav)

Ua haujlwm ob txhais ceg, taub qab, thiab abs

Ua raws li peb qhov kev txav rov qab-rau-rov qab:

1. Taug kev lunges nrog twist:

Tuav lub pob tshuaj nrog ob txhais tes ua ntej koj ntawm lub hauv siab siab. Lunge rau pem hauv ntej nrog sab laug, ua kom lub hauv caug sab laug nyob qis dua pob taws sab laug. Ua kom koj lub nraub qaum ncaj, twist lub cev thiab txo lub pob mus rau sab laug sab laug [pom saum toj no]. Sawv ntsug kom rov qab pib thiab lunge rau pem hauv ntej nrog sab xis thiab txo lub pob mus rau sab xis. Ua 2 lub ntsws ntawm txhua txhais ceg.

2. Lunge mem tes:

Tuav cov tshuaj pob saum taub hau nrog ob txhais tes, caj npab ncaj, thiab ua rau pem hauv ntej nrog ob txhais ceg sab laug yog li tus ncej qab zoo ib yam rau hauv pem teb [qhia hauv qab no]. Sawv nce thiab qis dua (tsis txhob nqis rov qab los pib). Ua 4 mem tes, tom qab ntawd hloov ceg thiab rov ua dua.

3. Cov neeg nce roob:

Nkag mus rau txoj haujlwm plank, lub dab teg ua raws hauv qab lub xub pwg (lossis tso tes rau ntawm pob tshuaj). Nqa koj lub hauv caug sab xis mus rau koj txhais caj npab sab xis [qhia hauv qab no], tom qab ntawd, hauv kev txav mus los, dhia lub hauv caug sab laug thiab sab xis rov qab kom ua tiav 1 tus neeg sawv cev. Ua 4 reps.

Rov ua cov ntu no 6 zaug yam tsis tau so kom ua tiav 1 teeb, so rau 20 vib nas this, thiab tom qab ntawd txav mus rau Shuffle thiab zaum zaum.

4. Shuffle thiab squat

Ua haujlwm ob txhais ceg thiab taub qab

Nkag mus rau hauv ib qho kev sib tw kis las nrog taw lub xub pwg dav sib nrug (los yog qhov twg koj xav tias zoo tshaj plaws), lub hauv caug khoov, lub cev tig me ntsis rau pem hauv ntej, thiab caj npab xoob ntawm koj ob sab lossis pem hauv ntej ntawm koj. Hloov mus rau sab xis rau 30 ko taw [A - qhia hauv qab ntawm sab laug], tom qab ntawd rov qab mus rau koj qhov chaw pib. Sawv nrog ob txhais taw hip-dav sib nrug thiab squat kom txog thaum tus ncej puab sib npaug rau hauv pem teb. So koj txhais tes ntawm koj lub duav, dhia mus [B - qhia hauv qab no ntawm sab xis], tsaws me ntsis, thiab rov qab los zaum zaum. Ua 5 dhia.

Rov ua kom tag nrho 6 zaug yam tsis tau so kom tiav 1 teeb, so rau 20 vib nas this, thiab tom qab ntawd txuas ntxiv mus rau Squat-thrust thiab thawb-up.

5. Squat-thrust thiab thawb

Ua haujlwm pob tw, abs, thiab hauv siab

Sawv nrog ob txhais taw hip-dav sib nrug, khoov dua thiab tso koj txhais tes rau hauv pem teb ncaj qha rau ntawm koj txhais taw. Dhia ko taw rov qab mus rau txoj hauj lwm plank, ua ib lub laub [pom hauv qab]; qis rau koj lub hauv caug yog tias tsim nyog. Dhia koj txhais taw rov qab rau hauv koj txhais tes thiab sawv ntsug kom tiav 1 rep. Ua 10 reps.

6. Plank tsa

Ua haujlwm abs, nraub qaum, thiab glutes

Muab koj tus kheej tso rau hauv pem teb ntawm koj txhais tes (ncaj qha hauv qab lub xub pwg nyom) thiab cov ntiv taw. Daim ntawv cog lus koj lub abs kom koj lub cev muaj zog thiab sib koom los ntawm lub taub hau mus rau pob taws. Khaws koj txhais ceg ncaj, tsa nws tawm hauv av ob peb ntiv [qhia hauv qab no]. Tsa ceg qis kom coj koj cov ntiv taw rau hauv pem teb, nqa dua, thiab rov ua dua.Ua 10 qhov nce, tom qab ntawd hloov ob txhais ceg kom ua tiav teeb tsa.

CIRCUIT B

1. Kauj ruam-squats

Ua haujlwm ob txhais ceg thiab taub qab

Sawv ntsug ntawm lub davhlau ntawm cov ntaiv, tso koj txhais ko taw rau ntawm thawj lossis thib ob kauj ruam kom koj lub hauv caug sab laug yog khoov 90 degrees. Sawv ntawm kauj ruam, tom qab ntawd khoov koj lub hauv caug sab laug thiab kov koj sab xis ko taw mus rau hauv pem teb luv luv, ncab sab laug ceg dua thiab rov ua dua. Ua 25 reps, ces hloov sab kom tiav teeb.

2. ntaiv khiav

Ua haujlwm ob txhais ceg thiab taub qab

Khiav nce thiab nqis ya dav hlau kom txog thaum koj tau nce (thiab nqis los) 50 tus ntaiv tag nrho. 3. Ceev ko taw

Ua haujlwm ob txhais ceg, thiab taub qab

Siv tsuas yog thawj tus ntaiv, nce nrog koj txhais taw xis, nce nrog koj sab laug, nqes nrog koj sab xis thiab nqes nrog koj sab laug kom sai li sai tau. Ua 15 reps (nce, nce, nqis, nqis yog 1 tus sawv cev). (Hloov cov ceg txhuas txhua lub sijhawm koj hla lub Circuit Court.)

4. Dhia thiab thawb

Ua haujlwm ob txhais ceg, taub qab, hauv siab, thiab abs

Sawv ntsug ntawm tus ntaiv, dhia nce thiab tsaws softly nrog ob txhais taw ntawm thawj kauj ruam. Dhia rov qab, tom qab so tes txhais tes xub pwg dav sib nrug ntawm thawj qib lossis ob kauj ruam, plhaw koj txhais taw rov qab mus rau hauv txoj haujlwm plank, thiab ua kom thawb. Dhia rov qab rau sawv ntsug, thiab rov ua ntu ntu 10 zaug.DOUBLE UP (45 feeb)

Txog tam sim no, koj yuav tau txiav txim siab tias yooj yim chugging ntawm lub tshuab cardio yuav tsis xa cov calories ntau tshaj hlawv thaum lossis tom qab koj sib tham, tab sis qhov ntawd tsis tau hais tias cardio yuav tsis rov ua koj cov metabolism. Tus yuam sij yog qhov kev siv zog, hais tias David McGarry, tus thawj coj qoj ib ce ntawm Cooper Aerobics Center ntawm Craig Ranch hauv McKinney, Texas, uas tau tsim txoj haujlwm no. Nws txoj kev npaj xav kom koj txhawb nqa kev siv zog siab (RPE 7) rau 15 feeb, rov zoo, thiab rov qab ua dua. Ntau qhov kev tshawb fawb tau qhia txog kev siv zog-nyuaj, tab sis tsis nyuaj li uas koj tsis tuaj yeem tswj hwm nws li 15 lossis 20 feeb-tuaj yeem ua rau koj qhov kub hnyiab ntau. Lwm txoj hauv kev kom paub tseeb txog qhov hloov kho tshiab: faib qhov sib zog ua ntu ntu ua ob ntu 15 feeb, txhua qhov ua tiav nyob rau lub sijhawm sib txawv ntawm hnub, tsis yog siv sijhawm li 30 feeb-raws li kev kawm hauv University of Kansas.Yuav ua li cas

Siv lub treadmill, elliptical, lossis pab pawg neeg caij tsheb kauj vab. Yooj yim rau hauv 15 feeb sib nrug: Txog qhov kawg ntawm 2 feeb, koj yuav tsum nyob rau qib uas koj tuaj yeem txhawb nqa mus rau lwm 13. Yog tias koj tsis tuaj yeem tuav RPE 7 kom puv 15 feeb, tsom mus rau 10, tom qab ntawd nce koj lub sijhawm los ntawm ib feeb twg txhua lub lim tiam. 0-5: 00 Ua kom sov so koj nyob ntawm RPE 5 los ntawm feeb 5

5: 00-20: 00 Nias qhov siv zog rau RPE 7

20: 00-25: 00 Rov qab los ntawm RPE 5

25:00-40:00 Rov ua dua rau RPE 7

40: 00-45: 00 Txias txias

Ntsuam xyuas rau