Tag nrho cov kev ua haujlwm ntawm lub cev muaj xws li circuits rau txhua leeg nqaij: Hauv siab , rov qab, lub xub pwg , nqaij npab, triceps , core , thiab txo lub cev . Ntau ntau ntawm cov kev ua ub no ua ke taw rau ob qho tib si thiab sab qis dua kom txuag lub sij hawm thiab ntxiv kev siv. Kev ua haujlwm no yuav siv ntau tshaj 30 feeb, nyob ntawm koj cov sijhawm so .
1 - 30-feeb tag nrho lub cev muaj zog Workout
Khoom Siv:
Ntau hom hnyav hnyav hnyav, raug tshem tawm, ib kauj ruam los yog staircase, tshuaj pob thiab kettlebell (yeem)
Yuav Ua Li Cas:
- Pib nrog 5 nas this sov ntawm cov cardio sim
- Ua cov kev ua hauv txhua lub voj voog rau lub sij hawm pom tias, ua kom tiav 2 circuits
- Tawm nrawm nrawm dua, tab sis so thaum tsim nyog
- Hloov cov qoj kom haum koj qhov kev nyab xeeb. Hla kev qoj ib ce ua rau mob lossis tsis xis nyob
Cia peb pib nrog koj lub Circuit Court.
2 - Plie Squat Jumps nrog lub hauv siab Squeezes
Koj 7 feeb tom ntej no yuav muaj kev sib koom tes kom tag nrho lub cev muaj zog xyaum.
Yuav Ua Li Cas : Sawv nrog cov taw dav dav thiab tuav lub pob los yog qhov hnyav hauv ob txhais tes ze ntawm lub hauv siab, nyem qhov pob. Ua kom ceev nrawm rau lub npas, txo qis rau hauv lub khob khib nyiab thiab tuaj, ua tiav 4 qis zaum, tom qab ntawd nrog 4 qis squat jumps thaum sib txuas ntxiv mus nyem cov tshuaj pob. Rov ua dua, hloov 4 zaus nrog 4 squat jumps rau 30-60 seconds.
Reps / Sets / Duration : 30-60 seconds
Tom ntej no exercise: Taug kev Pushups
3 - Taug kev Pushups
Yuav Ua Li Cas : Pib hauv txoj hauj lwm ntawm kev sib tshuam nrog sab tes laug ntawm ib daim ntawv, cov qhab lossis lwm yam cim. Ua ib qho kev thawb thiab, thaum koj nias, mus rau ob sab mus rau sab laug kom txog thaum sab tes xis nyob ntawm daim ntawv phaj. Txuas ntxiv thawb , hloov ob txhais tes mus rau ob sab rau 30-60 seconds.
Reps / Sets / Duration : 30-60 seconds
4 - Tsawg thiab Siab Yoov Tshaj Lij
Yuav Ua Li Cas : Coj rau ntawm lub rooj zaum thiab tuav tes taw ntawm lub hauv siab. A) Txo cov caj npab tawm ntawm xub pwg, sab lauj nyom me ntsis. B) Nqa cov luj dua, tab sis ntawm lub kaum sab xis kom lub pob taw hnyav dua ntawm lub ntsag. C) Txo cov nyhav nqig rov qab rau hauv lub yias. D) Tom qab ntawd nqa lawv rov qab rau hauv siab. Txuas ntxiv mus rau ib qho yoojyim nrog lub vojvoog qis rau 30-60 feeb.
Reps / Sets / Duration : 30-60 seconds
Rov ua dua qhov Circuit Court, ua qhov kev txav ntawm lwm sab, rau kev sib hloov ntawm kev tsis sib haum xeeb
5 - Rov Qab Sij Lawm - Sab Lunge Laug rau Qes Qes Qes Tsho
Yuav Ua Li Cas : Sawv nrog cov taw ua ke, tes taw hnyav ntawm tes. Tawm ntawm sab xis mus rau sab xis thiab rub caj npab rau hauv ob sab caj npab. Txo qhov nyhav, nqis rov qab pib thiab coj ib kauj ruam me me mus rau ntawm txoj cai ceg, txo qis rau hauv lub plhaub qis thiab rub caj npab mus rau hauv ob sab caj npab. Rov qab rov qab thiab rov ua dua sab phom sab / pem taub lunge kab rau 30-60 seconds ntawm ib sab. Ua ib ce rau sab nraud rau hauv Circuit Court 2.
Reps / Sets / Duration : 30-60 seconds
6 - Rov yoov dua ntawm ib ceg
Yuav ua li cas: Yuav tsum sawv ntsug 2 los yog li ntawm ko taw ntawm ib kauj ruam los yog platform thiab rub ib txhais ko taw rau nws, khoov rau pem hauv ntej (rov qab ncaj, abs hauv) nrog rau tes taw hnyav. Muab lub xub pwg nyem los tuav lub caj npab mus txog ntawm lub xub pwg, lauj khawm me ntsis. Tsawg dua thiab rov ua dua 30-60 feeb, hloov ceg rau ntawm Circuit Court thib ob.
Reps / Sets / Duration : 30-60 seconds
7 - Lub voj voog looj muag
Yuav Ua Li Cas : Tuav ib sab phaus ntawm sab tes xis, xib teg tig sab nraud ntawm chav tsev. Nyem sab sauv rov qab kom rub caj npab mus txog rau ntawm xub pwg. Tuav luv luv thiab tig lub lauj tshib ntawm lub cev, raws li nyob rau hauv ib qho kev ua si. Txo cov caj npab ntawm tus qeeb suav. Rov ua dua 30 feeb rau ntawm txhua sab caj npab.
Reps / Teeb / Duration : 60 seconds
Rov ua dua qhov Circuit Court, ua qhov kev txav ntawm lwm sab, rau kev sib hloov ntawm kev tsis sib haum xeeb
8 - Lub xub pwg nyom kauj ruam - Kauj ruam lub npe nrog Nyiaj Ntiag Tug
Yuav ua li cas: Tuav tes taw hnyav ntawm lub xub pwg thiab kauj ruam mus rau kauj ruam lossis theem siab nrog txoj kev ko taw. Tsa lub hauv caug sab laug thaum koj nias qhov nyhav saum taub hau. Kauj ruam thiab coj txoj cai ceg rov qab rau hauv kev rov tua phom sij, txo qhov nqaj qaum. Thaum koj mus rau pem hauv ntej nrog txoj kev ko taw, tig lub luj rov mus rau xub pwg thiab rov ua 30-60 feeb ntawm sab xis. Ua li no qoj ib ce ntawm sab laug thaum lub rooj zaum 2.
Reps / Sets / Duration : 30-60 seconds
9 - Goblet Squat nrog kev sib hloov
Yuav Ua Li Cas : Coj ib lub hnyav hnyav los yog kettlebell (yeem) nyob hauv ob txhais tes ntawm lub hauv siab. Txo rau hauv qhov tob tob, nqa lub lauj tshib rau sab hauv ntawm tus ncej. Thaum koj sawv ntsug, muab qhov hnyav saum taub hau thiab tig mus rau sab xis, piv rau ntawm ob sab ko taw. Tsawg dua thiab rov ua dua 30-60 rov rau sab xis thiab sab laug.
Reps / Sets / Duration : 30-60 seconds
10 - Lateral tsa ceg nrog kev sib hloov
Yuav Ua Li Cas : Sawv nrog caj npab bent nyob rau hauv koj lub xub ntiag, xib teg tuaj ntsib. Tig lub pas nrig tawm sab rau sab nraub thiab tuav caj npab rau hauv ib lub caj npab rau sab nraud ntxiv, tilting lub tes taw hnyav qis me ntsis li tab tom koj ntog los ntawm lub taub dej. Tsawg dua thiab rov ua dua 30-60 feeb.
Reps / Sets / Duration : 30-60 seconds
Rov ua dua qhov Circuit Court, ua qhov kev txav ntawm lwm sab, rau kev sib hloov ntawm kev tsis sib haum xeeb
11 - Biceps Circuit Circuit - Wide Squat Rauj Curls
Yuav Ua Li Cas : Siv ob txhais ceg dav, toes tawm ntawm lub kaum ntse ntse me me, tes taw hnyav ntawm ob txhais tes nrog xib teg tig rau ib leeg. Txo rau hauv khawm, raws li qis thaum koj tuaj yeem mus, tuav lub hauv caug nyob rau hauv kab nrog ntiv taw. Nias ntawm lub luj taws kom sawv ntsug thaum curling lub luj rau hauv ib tug rauj caws. Tsawg dua thiab rov ua dua 30-60 feeb.
Reps / Sets / Duration : 30-60 seconds
12 - Taug kev Lunges nrog Biceps Curls
Yuav ua li cas rau : Nrog ko taw ua ke, nqis pem hauv ntej nrog txoj cai ko taw mus rau hauv ib qho av plawg thiab curl lub luj mus rau hauv ib lub cij bicep. Taw rau sab ko taw rau pem hauv ntej, txo qhov nyhav, ces nqis ko taw rau pem hauv av, dua curling lub luj. Txuas ntxiv cov ceg thiab curling lub luj rau 30-60 feeb.
Reps / Sets / Duration : 30-60 seconds
13 - Cov Cim Concentration
Yuav Ua Li Cas : Zaum ntawm ib kauj ruam los yog raug tshem tawm thiab hnyav hnyav hnyav ntawm sab caj npab, lauj tshib rau sab hauv ntawm cov caj dab sab laug. Cog lus rau daim npav kom rub lub qe ntawm xub pwg. Tsawg dua thiab rov ua dua li 30 feeb ua ntej hloov tog.
Reps / Teeb / Duration : 60 seconds
Rov ua dua qhov Circuit Court, ua qhov kev txav ntawm lwm sab, rau kev sib hloov ntawm kev tsis sib haum xeeb
14 - Triceps Circuit Circuit - Txais Crawls rau Triceps Pushups
Yuav Ua Li Cas : Ua kom khov rau hauv pem teb thiab taug kev koj ob txhais tes kom txog thaum koj nyob hauv qhov chaw ntawm qhov chaw, tso koj ob txhais tes kom cov neeg tuav cov ntiv tes thiab cov ntiv tes xuas rau hauv daim duab peb sab. Khoov ntawm lub lauj tshib rau ib qho khoom siv thawb tawm (lub hauv caug rau qhov kev hloov kho). Tawm ob txhais tes rov qab mus rau ib tus kav raj thiab sawv ntsug. Ntxiv ib dhia hauv qhov kawg rau kev siv ntau dua. Rov ua dua 30-60 feeb.
Reps / Sets / Duration : 30-60 seconds
15 - Tub Ntxhais Kickbacks
Yuav ua li cas : Nyob rau hauv ib qho chaw ntawm qhov chaw, dav dav, tuav ib tug phaus hauv ib sab tes. Nqa ntawm lub lauj tshib ntawm lub npoo ntiv taw thiab ncav caj npab rau hauv kickback. Rov ua cov kickbacks thaum tuav lub qhov chaw ntawm qhov chaw rau tib sab 30-60 vib nas this. Tuav ib lub hauv caug rau hauv pem teb rau kev kho yog tsim nyog. Ua qhov kev txav ntawm sab nraud thaum lub voj voog tom ntej.
Reps / Sets / Duration : 30-60 seconds
16 - Dips nrog ceg Extensions
Yuav Ua Li Cas : Zaum ntawm ib kauj ruam lossis lub rooj zaum, txhais tes ntawm caj dab, lub hauv caug khoov duav. Thawb tawm cov kauj ruam thiab khoov ntawm lub luj tshib rau hauv ib lub nkoj. Thaum koj nias, nias sab ceg, ncav ntiv taw nrog koj sab tes xis. Tsawg dua thiab rov ua dua lwm sab, alternating sab rau 30-60 seconds
Reps / Sets / Duration : 30-60 seconds
Rov ua dua qhov Circuit Court, ua qhov kev txav ntawm lwm sab, rau kev sib hloov ntawm kev tsis sib haum xeeb.