Yog tias koj tsis nyiam cov kab ntsig los yog koj nyob rau hauv luv luv, koj tseem tuaj yeem hlawv ntau calorie ntau ntau thiab tau txais kev xyaum ua haujlwm zoo uas tsis siv sijhawm ntau ntawm lub tshuab.
Ntawm no yog plaub ceev thiab zoo (thiab tseem lom zem!) Treadmill workouts.
1 - 30-thooj Sprint Intervals
Thaum twg kuv ua qhov kev ua hauj lwm, lub sij hawm yoov los ntawm kuv thiab kuv daib hauv hws los ntawm qhov kawg. Yog hais tias koj tsis tau ua txhua yam ua ntej sai, xyuas kom koj ua raws li cov cai no rau kev qhia ceev .
- Pib los ntawm kev taug kev ntawm ib qho yooj yim pace rau ib feeb. Mus txuas ntxiv kom sov nrog ib qho yooj yim rau 5 feeb. Koj yuav tsum nyob ntawm kev sib tham. Qhov no yuav ua rau koj cov ntshav siv thiab koj cov leeg sov sov thiab npaj txhij rau kev xyaum ua haujlwm.
- Tuaj kom ncav lub siab kom siv dag zog (ua pa hnyav) rau 30 feeb. Rov qab nrog 90 feeb ntawm kev sib tw yooj yim.
- Rov qab ua ke ntawm kev sib tw khiav / rov qab 9 zaug ntxiv (18 feeb tag nrho).
- Xaus nrog rau 4 feeb cooldown nyob rau ntawm ib qho yooj yim pace - taug kev yooj yim lossis taug kev khiav ceev.
Tag nrho cov sij hawm treadmill: 30 feeb
2 - Ib ce Stepping Workout
Cov kev ua haujlwm no ua ke nrog khiav thiab taug kev nrog qee qhov zoo 'ole sab shuffles, uas yuav ua haujlwm tiag tiag rau koj cov glutes thiab quads.
- Tos kev taug kev ntawm kev yoojyim rau ib feeb. Mus txuas ntxiv kom sov nrog ib qho yooj yim rau 4 feeb.
- Rov qab mus taug kev ceev thiab tom qab ntawd, thaum koj tuav mus rau sab nraub av, tig koj lub cev mus rau sab nraub qaum, khwv tsis tau hauv txoj kev khwj leej, thiab pib sab nraud ntawm koj ko taw. Tsis txhob sim ua kom zoo nkauj thiab hla ib sab taw ntawm lwm qhov. Ua ke ntxiv rau 30 nas this thiab xa rov qab mus rau pem hauv ntej.
- Mus nqa cov pace mus rau ib qho yooj yim, sib tham khiav pace rau 2 feeb. Tom qab ntawd nqa cov pace rov qab los taug kev rau 30-ob zaug ntawm lub sab nraub qaum ntawm sab nraud.
- Mus nrog 2 feeb yooj yim khiav / 30 thib ob ntawm sab shuffles (alternating sides) kom txog rau thaum koj tau nyob rau nws rau 20 feeb.
- Xaus nrog 5 feeb rau cooldown ntawm ib qho yooj yim pace.
Tag nrho cov sij hawm treadmill: 30 feeb
3 - Taug kev hauv toj / khiav lub tsev
Yog tias koj nyiam hloov ntawm kev khiav thiab taug kev, qhov no yog qhov zoo rau koj. Koj yuav ua tiag koj cov glutes nrog lub toj.
- Pib nrog 5-feeb kom sov siab ntawm taug kev yooj yim los yog taug kev ceev ceev.
- Nce ntaus rau 1% thiab taug kev rau 1 feeb.
- Tsav nqi qis dua mus rau 0% thiab khiav ntawm lub siab nyiam rau 1 feeb.
- Nce ntaus nqi rau 2% thiab taug kev rau 2 feeb.
- Tsav nqi qis dua mus rau 1% thiab khiav ntawm lub siab nyiam li 2 feeb.
- Nce ntaus nqi rau 3% thiab taug kev rau 3 feeb.
- Tsav nqi qis rau 1% thiab khiav ntawm ib qho pace rau 3 feeb.
- Nce ntaus nqi rau 4% thiab taug kev rau 4 feeb.
- Tsav nqi qis dua mus rau 1% thiab khiav ntawm lub siab nyiam li 4 feeb.
- Xaus nrog 5 feeb cooldown ntawm yooj yim taug kev los yog taug kev ceev ceev.
Tag nrho cov sij hawm treadmill: 30 feeb
4 - Calorie-Blasting Pyramid Workout
Cov kev ua haujlwm no ua ke sib koom ua ke thiab taug kev mus thiab kub hnyiab tee calories.
Pib nrog 3-feeb sov ntawm kev taug kev yooj yim los yog taug kev ceev ceev. Ces ua li nram qab no:
- 30 kauj ruam thib ob khiav / 30 kauj ruam ob
- 1-feeb sprint / taug kev 1-feeb
- 2-feeb sprint / taug kev 1-feeb
- 3-feeb sprint / taug kev 1-feeb
- Kauj ruam 4 feeb / taug kev 1 feeb
- 3-feeb sprint / taug kev 1-feeb
- 2-feeb sprint / taug kev 1-feeb
- 1-feeb sprint / taug kev 1-feeb
- 30 kauj ruam thib ob khiav / 30 kauj ruam ob
Xaus nrog lub caij txias 2-feeb kom yooj yim taug kev los yog taug kev ceev ceev.
Tag nrho cov sij hawm treadmill: 30 feeb
Ntau Cov Treadmill Workouts thiab Advice: