Lom zem rau ib ce? Nws yog ib qho yooj yim uas xav tias txoj kev, tshwj xeeb tshaj yog tias koj tab tom sim ua raws li cov kev cai tswj kev qoj ib ce, uas qhia ib teev ib hnub twg ntau hnub ntawm lub lim tiam. Txawm li cas los xij, cov kws qhia tau pom tias cov kev ua haujlwm luv luv, ob lossis peb qho kev ua haujlwm 10 feeb hauv ib hnub, piv txwv li, tuaj yeem ua haujlwm zoo dua qub. Qhov tseem ceeb yog ua kom pom tseeb thiab siv koj lub sij hawm ntse ntsuav.
Yog li cas koj ntxiv zog rau koj workouts? Sim ua tej yam zoo xws li khiav dhia, dhia hlua lossis plyometrics . Yog tias cov khoom siv tsis yog koj li, koj tuaj yeem tau txais kev ua haujlwm zoo nrog tsawg qoj ib ce . Qhov tseem ceeb yog kom sim siv zog ua hauj lwm ntau tshaj ib leeg cov leeg los yog, yog tias koj ua cov cardio qis, qeeb, thiab ntau yam ntawm cov lus tsa suab yeej yuav tau koj lub plawv dhia.
Cov qauv ua haujlwm hauv qab no muaj ntau hom cardio thiab lub tswv yim zoo kom tau tshaj tawm ntawm koj lub sij hawm qoj ib ce. Nco ntsoov, cov calorie ntau ntau uas koj hlawv tau yog los ntawm ntau yam xws li koj lub hnub nyoog, qhov hnyav, muaj pes tsawg lub cev, muaj peev xwm thiab ntau dua, yog li ntawd nws tsis yog yuav tsum tau 100 calories rau txhua tus neeg.
Ib qho ntxiv: Cov kev sov so hauv cov kev ua haujlwm no luv heev thiab koj yuav tau siv sij hawm ntau dua kom koj lub cev npaj txhij kom tsis txhob raug mob . Xav paub ntau ntxiv kom sov dua ntxiv thiab tsis txhob hnov qab txias thiab ncab tom qab txhua qhov kev ua haujlwm.
10-feeb Cardio Moj tej tawg
Yuav kom tau tshaj tawm ntawm 10 feeb kev ua haujlwm, koj yuav tsum ua haujlwm nyuab dua. Xyuas kom koj hnov sov tawm ua ntej siab ua thiab ua ib ce ua kom nruj thiab yoo raws li koj tuaj yeem ua kom zoo. Sim cov ce no rau 10 feeb moj tej tawg.
- 1 feeb - Mus taug kev los yog mus kev hauv tsev
- 1 feeb - Teeb jog rau hauv qhov chaw los yog sab nraud, tsiv caj npab mus thiab nqis
- 1 feeb - Nruas jacks
- 30 vib nas this - Ntev jumps - dhia rau pem hauv ntej, tsaws nrog ob sab taw, tig ib ncig thiab dhia rov qab
- 30 feeb - Jog nyob rau hauv qhov chaw
- 30 vib nas this - Ntev jumps
- 30 vib nas this - lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Zauv
- 30 feeb - Cov roob nce toj
- 30 vib nas this - lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Zauv
- 30 vib nas this - lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Jog nyob rau hauv qhov chaw
- 1 minu1 feeb Ncauj pob ua ke
- 1 feeb - Maj kwj qis nyob rau hauv qhov chaw kom txias
10-feeb Sprint HIIT Workout
Khiav yog lwm yam uas yuav hlawv tau calorie ntau ntau, thiab yog tias koj tsuas muaj 10 feeb, koj tuaj yeem hlawv ntau calorie ntau ntau los ntawm kev sim ua haujlwm me ntsis. Cov kev ua haujlwm no suav nrog qhov tawg ceev ceev uas maj mam nce mus txog thaum, ntawm qhov kawg ntawm kev ua haujlwm, koj mam li nyob rau hauv tag nrho tawm khiav tawm. Tsis txhob xav khiav? Sim ua kom rov qab los yog ceev ceev ntawm qhov chaw.
- 1 feeb - Mus taug kev los yog mus kev hauv tsev
- 1 feeb - Pib lub teeb nrawm rau koj lub cev txawm ntau tshaj tawm
- 1 feeb - Cov Nplhaib Qis Tshaj Plig (Jogs) - Jog, tuav koj lub hauv caug siab mus rau ntawm lub duav
- 30 vib nas this - Ua kom koj lub xwv kom koj nyob ib ncig ntawm Qib 6-7 ntawm qhov kev ntsuas no
- 30 vib nas this - Jog lossis taug kev
- 30 vib nas this - Tam sim no khiav ntawm qib 8 rau ntawm PE Nplai
- 30 vib nas this - Jog lossis taug kev
- 30 vib nas this - Khiav kom sai dua koj qhov ua haujlwm dhau caij nyoog
- 30 vib nas this - Jog lossis taug kev
- 30 vib nas this - Khiav ntawm tib pace los yog sai tshaj yav dhau los
- 30 vib nas this - Jog lossis taug kev
- 1 feeb - Tsum kom sai sai thaum koj tuaj yeem, txhua tus tawm
- 1 feeb - Qeeb Jog
- 1 feeb - Taug kev kom txias
Ntau ntxiv
10-feeb Jumprope Circuit Workout
Dhia hlua yog ib txoj hau kev kom hlawv ntau calorie ntau ntau, tab sis nws nyuab heev dhia hlua tsis hais ob peb feeb, tshwj xeeb tshaj yog tias koj tawm ntawm kev xyaum. Kuv nyiam ua tus lej, dhia hlua rau li 30 los yog vib nas this thiab tom qab khiav los sis taug kev ntawm kev sib tw dhia. Qhov ntawd ua rau koj lub cev me ntsis so thaum koj tseem kub cov mega calories.
- 1 feeb - Mus taug kev los yog mus kev mus kev sov kom sov
- 1 feeb - Teeb jog rau hauv qhov chaw txav lub caj npab mus txog sab sauv
- 30 feeb - Dhia hlua
- 30 vib nas this - Jog los yog lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Dhia hlua
- 30 vib nas this - Jog los yog lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Dhia hlua
- 30 vib nas this - Jog los yog lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Dhia hlua
- 30 vib nas this - Jog los yog lub peb hlis ntuj nyob rau hauv qhov chaw
- 30 feeb - Dhia hlua
- 30 vib nas this - Jog los yog lub peb hlis ntuj nyob rau hauv qhov chaw
- 1 feeb - Dhia hlua raws li koj ua tau
- 1 feeb - Jog los yog lub peb hlis ntuj hauv qhov chaw
- 1 feeb - Taug kev kom txias
10-feeb Tsis Tshua Muaj Kev Ua Haujlwm
Koj tsis tas yuav tsum khiav, khiav, plhaw thiab dhia yog tias koj xav tau kev ua haujlwm zoo. Muaj cov tons ntawm cov kev ua si zoo uas koj ua tau uas tsis txhob koom nrog dhia tag nrho, xws li qee qhov kev ua nyob hauv qab no. Sim ua cov tsiv no, mus kom sai li sai tau thiab kom tau txais ntau yam ntawm cov lus tsa suab uas koj ua tau rau qhov loj tshaj calorie hlawv.
- 1 feeb - Kauj ruam kauj ruam- Kauj ruam ib sab rau ib sab, ua ob sab caj npab kom sov
- 1 feeb - Med Ball Lub Rooj Sab Laj - Tsa ib lub pob saum taub hau thiab lwm lub hauv caug lawd, nqa pob mus kov lub hauv caug
- 1 feeb - Khwjiab thiab Cheb nrog Med Ball - Khoov ncaws pob thiab khawm rau hauv av, sawv ntsug thiab nyhav nyhav nyiaj
- 1 feeb - Squat Kicks - Ua khub thiab, thaum koj nias, ncaws tawm nrog txoj cai. Lwm cov roj hmab nrog txhua ceg.
- 1 feeb - Sab-Rau-Sab Lunges nrog Punches - Pivot mus rau sab xis, stepping sab laug ncaj ncaj rov qab mus rau hauv ib tug mos txwv thaum punching tawm nrog sab tes xis. Hloov ob sab thiab rov ua dua.
- 1 feeb - Nqis Qis Ntaus Nrawm - Tsum txoj cai taw mus rau sab nraub qaum thiab viav sab npab sab thiab nce nqi. Hloov mus rau sab laug thiab rov ua dua.
- 1 feeb - Cov Ncauj Ncaj Ncaj Ncees Ncauj Ncaw - Nrawm sab xis kom ncaj thiab khij lub npav sab xis thiab puag ntawm cov ntiv taw. Rov ua dua lwm sab, hloov.
- 1 feeb - Puddle Jumpers - Thawb tawm ntawm sab xis thaum koj tawm ntawm sab laug taw dav dav li koj tuaj yeem, caj npab dav. Kauj ruam tawm hauv ko taw thiab rov qab mus rau sab nraud.
- 1 feeb - Sab Laj, Sab Kick - Tawm sab hauv lub hauv plawv mus rau sab thaum nqa lub lauj tshib rau ntawm lub hauv caug. Siv sab laug taw thiab hloov qhov nyhav rau sab laug ceg thaum uas muaj roj hmab tawm rau sab nraub. 30 feeb ntawm sab xis thiab sab laug.
- 1 feeb - Dais Tig Rov Qab - Dhau khov mus rau hauv pem teb thiab taug kev cov tes tawm mus rau hauv ib lub qhov tsob ntoo. Ua ib qho kev thawb (tsis ua los tau), taug kev ntawm tes thiab sawv ntsug.
- 1 feeb - Taug kev kom txias
10-feeb Lub Tsev Sijhawm Ua Haujlwm Hauv Tsev
Cardio tsis yog tib txoj kev uas yuav hlawv ntau calorie ntau ntau. Kev xyaum ua kom muaj zog, tshwj xeeb tshaj yog thaum ua tiav hauv lub hom phiaj , yuav muaj peev xwm hlawv ib co calories loj.
Rau kev ua hauj lwm hauv qab no Ua ib ce muaj zog li 30-60 feeb lossis qaug zog ua ntej yuav mus rau tom ntej ua si nrog me me los yog tsis pub so. Siv qhov hnyav txaus uas koj muaj kev sib tw rau ib ce.
- Squats
- Split Squat
- Wide Squat Paab Hloov
- Cov neeg tuag
- Pushups
- One-legged Bent Over Leej
- Kauj Ruam Tshem Tawm Xovxwm
- Tub ntxhais Kickbacks
- Rauj Curl Nrog Cov Poob Hluav Taws Xob
- Plans nrog rau hauv caug khawm
10-feeb Lub Cev Loj Lub Cev Muaj Zog Ua Haujlwm
Txawm tias koj tsis muaj khoom, koj tuaj yeem hlawv cov calories nrog koj lub cev li koj txoj haujlwm . Qhov tseem ceeb rau kev ua txoj hauj lwm no yog ua hauj lwm kom zoo ib yam li koj tuaj yeem ua rau ib ce muaj zog. Sim cov voj voog rau nram qab no, ua ib ce ib ce rau 30-60 feeb thiab txav kom sai li sai tau nrog daim ntawv zoo.
- Lwm 2 ntiv taw nrog ceev ceev nrog 2 khwj yig jumps
- 30 vib nas this ua ntej lunges / 30 seconds plyo lunges
- 30 vib nas this dais crawls / 30 seconds obstacles
- One-Legged Deadlifts: Txoj Cai
- One-Legged Deadlifts: Sab laug ceg
- Phab Ntsa Zaum Nrog Lub Hlis Nqa
- Dips nrog ceg Extensions
- Zawj
- Triceps Pushup nrog Phaj Sab
- Choj nrog Kev Npav Tseg