Sim Cov Kev Hloov Kho no Thaum Koj Nkees AF Hauv Koj Cov Chav Kawm Ua Haujlwm

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Koj puas paub cov chav kawm bootcamp-style tiag tiag uas muaj koj cov leeg zoo li lawv yuav cia li muab tawm thaum kawg? Chav Fhitting yog ib qho ntawm cov neeg ua haujlwm hnyav siv zog ua haujlwm, yog li peb tau kais tus kws qhia ntawv tus kheej thiab Fhitting Room tus kws qhia Amanda Butler rau qee cov lus qhia yuav ua li cas thiaj muaj sia nyob hauv chav kawm ib yam li nws yam tsis tau muab tso rau hauv qhov kawg. Hloov chaw ntawm kev sib tsoo hauv pob zeb hauv av (lossis ua ib qho ntawm qhov phem phem burpees thiab vam tias tsis muaj leej twg ceeb toom), sim cov kev hloov pauv me ntsis ntawm cov leeg-ua rau kom koj nyob hauv daim ntawv tsim nyog-thiab hauv koj tus kws qhia qhov kev ua tau zoo.

Tsiv:Burpee

A Muab ob txhais tes tso rau hauv pem teb, ncaws taw rov qab rau hauv pem teb, thiab tso tag nrho lub cev mus rau hauv pem teb. B Nias lub cev tag nrho thiab khawm taw rau pem hauv ntej (sab tes sab nraud) thiab dhia mus.

Qhov M.odification:SquatNtsuas

A Muab ob txhais tes tso rau hauv av, ncaws taw rov qab rau hauv cov plank (nco ntsoov khaws lub hauv paus kom muaj zog, tsis txhob txhaws hauv lub duav).

B Hop ko taw rau pem hauv ntej thiab dhia nce.

Tsiv:Split Dhia

A Sawv nrog taw hip-dav sib nrug. Dhia thiab tsaws nrog ib txhais taw rau pem hauv ntej thiab lwm qhov rov qab rau hauv txoj haujlwm lunge.

B Dhia mus thiab hloov ob txhais ceg nyob rau hauv nruab nrab huab cua thiab tsaws nrog rau pem hauv ntej ko taw.

Kev Hloov Kho: Lunge

A Pib sawv nrog taw hip-dav sib nrug. Kauj ruam rov qab nrog ib txhais ko taw thiab txo qis rau hauv txoj haujlwm lunge

B Thawb rov qab mus sawv. Rov ua dua rau sab nraud, thiab ua kom hloov pauv.

CovTsiv: Renegade Kab

A Pib nyob rau hauv ib tug siab plank txoj hauj lwm nrog ob txhais tes ntawm dumbbells, taw nyob rau hauv ib tug dav stance. Nyem quads, glutes, thiab abs.

B Kab ib sab caj npab mus rau tav tawb (squeezing qab lub xub pwg hniav). Rov qab mus rau hauv pem teb thiab kab ntawm lwm sab. Hloov pauv.

Kev Hloov Kho: Kev txhaumgle Arm Bent Over Row

A Tuav lub dumbbell ntawm sab tes xis, nqis mus rau pem hauv ntej nrog rau sab laug mus rau hauv txoj haujlwm lunge (ua rau sab nraub qaum ncaj) thiab so sab laug lub xub pwg ntawm sab laug.

B Khaws lub xub pwg square rau pem hauv ntej, qis sab caj npab qis thiab ua kab npab sab xis. Rov ua reps ntawm sab no, ces hloov mus rau sab laug.

Kev txav: Dhia Squat

A Sawv nrog ob txhais taw hip-dav sib nrug, nqes mus rau hauv squat.

B Dhia kom siab li koj ua tau. Nco ntsoov tsaws hauv qhov chaw zaum kom tiv thaiv lub hauv caug.

Kev Hloov Kho: Cua Squat

A Sawv nrog ko taw hip-dav sib nrug, txo lub duav mus rau hauv txoj hauj lwm squat.

B Sawv ntsug. Rov ua dua.

Qhov Tsiv: Box Jump

A Sawv ntsug ntawm ib txhais tes kom deb ntawm lub npov. Lower rau hauv squat.

B Dhia mus siv caj npab rau lub zog thiab tsaws maj mam thiab ntsiag to nyob saum lub npov. Sawv ntsug, thiab nqis nqis.

Kev Hloov Kho:Kauj Ruam Ntxiv

A Nce koj txhais taw xis, ces sab laug.

B Kauj ruam nqis nrog ko taw sab xis, tom qab ntawd sab laug. Rov ua dua nrog sab laug taw ua ntej.

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