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Hnub Kev Tsim: 26 Taug Kev 2021
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SEXY 11 LINE ABS in 15 Days | 5 minute Home Workout
Daim Duab: SEXY 11 LINE ABS in 15 Days | 5 minute Home Workout

Zoo Siab

Cia peb txiav mus rau qhov caum: Thaum nws los txog rau kev tawm dag zog, peb xav kom kev tawm dag zog uas hlawv cov calories ntau tshaj plaws hauv lub sijhawm luv tshaj plaws. Koom nrog cov kev tawm dag zog no rau hauv koj li niaj zaus, thiab saib cov phaus ya tawm.

Plyometrics

Cov duab Getty

Mus ua ntej-dhia rau nws: Cov kev txav tawg xws li lub thawv dhia thiab dhia jacks pab tsim cov leeg nqaij muaj zog thaum hlawv 10 calories ib feeb. Qhov tseem ceeb yog ua kom koj txav ceev thiab tsaws softly kom koj koom nrog cov ceg thiab cov leeg nqaij thaum koj ntaus hauv av. Sim ua 10-feeb PlyoJam kev ua yeeb yaj kiab video no.

Luv Workouts

Cov duab Getty


Yeej tsis zoo li yuav tuaj yeem haum rau hauv kev tawm dag zog? Koj tseem tuaj yeem pom cov txiaj ntsig txawm tias koj tsuas muaj feeb los hws-koj tsuas yog yuav tsum nce koj qhov kev siv. Ib txoj kev tshawb fawb tsis ntev los no tau pom tias 20 feeb ntawm kev tawm dag zog tuaj yeem ua rau muaj kev hloov pauv rau koj cov leeg 'DNA, suav nrog cov metabolism thiab cov teebmeem tom qab, thaum lwm cov kev tshawb fawb tau pom tias muaj kev txhim kho ntau yam kev noj qab haus huv hauv tsawg li xya. Qhov ua kom yuam kev yog siv dag zog ntawm koj lub peev xwm tshaj plaws hauv 30-thib ob tawg, ua raws li lub sijhawm rov zoo. Suab tswj tau, txoj cai? Sim ua haujlwm xya feeb HIIT no (koj ua muaj sijhawm rau nws!).

Supersets

Thinkstock

Ib daim ntawv ntawm kev qhia siv lub sijhawm ua haujlwm siab (HIIT), cov hloov pauv yog cov haujlwm ua haujlwm sib txuas uas ua ob qhov sib txawv ntawm kev tawm dag zog, ib qho tom qab ib qho uas tsis muaj kev so ntawm. Qhov no ua rau lub hauv paus cardio ntawm txhua lub zog-kev cob qhia, pab koj tsim cov leeg nqaij thiab txo cov rog hauv lub sijhawm tsawg.


Txhawm rau ua supersets, xaiv ob hom kev txav mus los ua khub, ua haujlwm tib yam lossis tawm tsam cov leeg nqaij. Ua txhua qhov teeb tsa rau koj li qub ntawm cov reps thiab so rau ib pliag tsuas yog ib zaug koj tau ua tiav txhua qhov kev hloov pauv (khub txav).

Kev cob qhia Tabata

Thinkstock

Tsis txhob cia lub npe khib nyiab ua rau koj ntshai: Tabata tsuas yog ib daim ntawv tshwj xeeb ntawm HIIT-ib qho uas hlawv, qhov nruab nrab, 13.5 calories ib feeb. Tabata ua haujlwm zoo li no: plaub feeb ntawm kev siv zog siab, hloov ntawm 20 vib nas this ntawm kev cob qhia max thiab 10 vib nas this ntawm so. Sim nws rau ob lossis peb puag ncig. Pib nrog ib qho ntawm peb Tabata kev tawm dag zog.

Kev tawm dag zog Kettlebell

Cov duab Getty


Nws nyuaj rau ua tsis raug nrog kev ua haujlwm kettlebell. American Council on Exercise tau pom tias, qhov nruab nrab, koj tuaj yeem hlawv 400 calories hauv 20 feeb-tham txog nrawm! Qhov laj thawj: kev txav mus los ntau. Laura Wilson, tus thawj coj ntawm kev ua haujlwm rau KettleWorX hais tias, "Tsis txhob cia li nce thiab nqis, koj yuav txav mus rau sab thiab sab hauv thiab tawm, yog li nws ua haujlwm ntau dua," "Tsis zoo li dumbbell, kettlebells sim ua li cas koj txav hauv lub neej tiag tiag." Npaj kom pib nrog koj tus kheej kettlebell workout? Qhov kev tawm dag zog 25 feeb no tsuas yog qhov koj xav tau.

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