Tsis khoom siv
Kev qoj ib ce nyob hauv tsev yog qhov kev xaiv kom zoo, muab kev yoojyim thiab ib txoj hau kev txuag nyiaj thiab sijhawm. Qhov tiag tiag yog qhov yuav ua li cas tsim cov kev ua haujlwm hauv tsev thaum koj tsis muaj chaw ntau lossis khoom siv.
Koj yuav tsum tau muaj tswv yim yog tias koj ua haujlwm hauv tsev, tab sis muaj ntau yam zoo thiab siv tau cov cardio qoj ib ce uas koj tuaj yeem ua tau zoo, hlawv calories, thiab poob phaus. Hauv qab no yog qee qhov kuv nyiam tshaj plaws hauv tsev ua haujlwm hauv tsev uas koj ua tau txhua lub sijhawm, nyob qhov twg.
1 - Nres Jacks
Dab tsi : Rov qab dhia ko taw dav heev thaum khaus caj npab saum taub hau, rov qab rov qab
Vim li cas : Txiav jacks txog li 100 calories hauv 10 feeb. Tsis muaj cov cuab yeej tshwj xeeb lossis kev txawj xav tau.
Tej Yam Yuav Tsum Tau : Ib khub zoo ntawm nkawm khau, plawv lub plawv, thiab ib qho chaw khov kho
Ceev faj : Dhia jacks feem ntau muaj kev cuam tshuam, uas tej zaum yuav se cov pob qij txha. Nws tuaj yeem hais qhia rau koj txog qib elementary lossis qib high school gym class traumas.
Variations : Plyo-jacks, stepping lub taw tawm es tsis dhia, rau ib kauj ruam, tuav lub pob pob, pushup jacks
Txoj Kev Zoo Tshaj los Siv Kev Kawg Nkaus Hauv Kev Ua Haujlwm :
- Nyob rau hauv Cardio Circuit Court : Siv dhia jacks hauv Circuit Court, ua haujlwm rau 30-60 vib nas this thiab hloov lawv nrog lwm cov kev ua si xws li taug kev, jogging, dhia hlua, thiab lwm yam. Sim ib qho txawv variation ntawm jumping jacks txhua lub sij hawm, rov ntsuas cov lus rau 10-30 feeb.
- Hauv Zog Circuit Court : Lwm 30-60 vib nas this jumpping jacks nrog lub zog qoj ib ce xws li cov zaus, lunges, pushups, thiab dips rau 10-30 feeb.
- Hauv Koj Cov Kws Ua Haujlwm Rau Lub Caij Kawm Ua Ntej : Ntxiv ib qhov siab siv rau koj daim cardio lossis lub zog ua haujlwm ntxiv los ntawm kev ntxiv ib feeb los yog ntau tshaj ntawm cov dhia sib dhos thoob plaws kev ua haujlwm lossis thaum kawg.
2 - Dhia Hluav Taws Xob
Dab tsi : Tig txoj hlua nrog cov leeg tuav ob zaug thaum dhia dhau nws thiab (xaiv) chanting suab paj nruag
Vim li cas : Nws zoo kawg cardio, hlawv txog 220 calories hauv 20 feeb. Tsav ropes yog pheej yig, taug kev zoo, yuav tsum tsis muaj kev txawj tshwj xeeb, thiab siv tau nyob txhua qhov chaw koj muaj qhov chaw.
Tej Yam Yuav Tsum Tau : Ib qho hlua khoob, ib nkawm khau zoo, ua siab ntev, thiab xyaum.
Ceev faj : Dhia txoj hlua khov yog muaj kev cuam tshuam thiab yuav tsum tau xyaum. Nws zoo nkaus li yooj yim, tab sis cov neeg pib tshiab yuav tau tag nrho cov kev tshav ntuj ntawm ib tug pigeon-toed ntxhw thiab mus txawv tebchaws feem ntau. Rau qhov zoo tshaj plaws, tig txoj hlua nrog lub dab teg, tsis yog lub caj npab, thiab av muag. Tsuas yog dhia siab txaus kom tshem tau txoj hlua
Variations : Dhia ntawm ib txhais ko taw, hloov taw, hla kev taw, dhia nrog siab hauv siab, ob chav xa hlua
Qhov zoo tshaj plaws dhia hlua Workouts :
- Pib Circuit Court : Pib 10-30 vib nas this ntawm kev dhia nrog txoj kev taug mus rau 5-10 circuits. Maj mam ua haujlwm nce mus ntev
- Cardio Circuit : Lwm 30-60 vib nas this nrog dhia nrog lwm cov kev ua si xws li taug kev, jogging, jumping jacks, thiab lwm yam.
- Zog Circuit Court : Lwm 30-60 vib nas this ntawm kev dhia nrog qoj ib ce, xws li chaw zaum, plhom, pushups, thiab dips.
3 - khiav hauv qhov chaw
Dab Tsi : Ncua hauv qhov chaw ua si
Yog vim li cas : Nws yooj yim, nkag yoojyim, tau lub plawv dhia thiab yog ib txoj hauv kev zoo rau kev sov siab rau kev siv zog khaus ntau dua
Tej Yam Yuav Tsum Tau : Ib khub zoo ntawm nkawm khau thiab hauv pem teb khov kho
Ceev faj : Nws muaj kev cuam tshuam ntau, uas tej zaum yuav ua rau lub pob qij txha, thiab nws tuaj yeem ua kev nyuaj siab. Vim tias tsis muaj cov lus tsa suab, nws tsis yog khaus li jogging sab nraum
Variations : Nias caj npab siv ua ke, siab hauv siab, pob tw kicks, dav hauv caug
Txoj Kev Zoo Tshaj Plaws los Siv Kev Co Jogging hauv Qhov Chaw Ua Si :
- Ua Kev Tshaj Tawm Ua Ntej: Pib los ntawm qhov chaw, maj mam hloov qhov ntawd mus rau ib lub tsho los npaj koj lub cev rau kev ua kom muaj zog tshaj plaw
- Nyob hauv Cardio Circuit : Lwm lub caij sib dhos nrog lwm cov kev ua hauv plawv, xws li caij nkoj, dhia, dhia hlua, kauj ruam kov, thiab lwm yam. Ua txhua 30-60 feeb, rov qab rau 10-30 feeb
- Hauv Zog Circuit Court : Xaiv 30-60 vib nas this ntawm qhov chaw uas muaj zog, xws li zaum ob, lunges, pushups, thiab dips rau 10-30 nas this.
- Ua Kev Txhom Ntaus: Sim khiav hauv qhov chaw thaum koj xav tau kev so hauj lwm hauv tsev los yog hauv tsev
4 - Neeskoob
Dab Tsi : Squatting rau hauv pem teb, dhia ntawm ko taw mus rau ib qho chaw ntawm qhov chaw, dhia rov hauv thiab sawv
Vim li cas : Nws yog ib qho kev ua killer cardio , hlawv 100 lossis ntau calorie ntau ntau hauv 10 feeb (yog tias koj tuaj yeem mob plab 10 feeb ntawm no qoj ib ce).
Yuav tsum muaj : Ib khub zoo ntawm nkawm khau, muaj kev tawm dag zog, ib qho hlau yuav
Ceev faj : Nws yog tiag, nyuaj heev
Variations : Ua kom cov taw rov qab es tsis txhob dhia, dhia mus txog qhov kawg, ntxiv ib qho kev thawb lossis siv cov khoom siv: Tshuaj pob, BOSU, kettlebell , lossis Gliding Discs
Txoj Kev Zoo Tshaj Plaws Kev Siv Cov Kaum Npe hauv Kev Ua Haujlwm :
- Sparingly: Raws li hais saum toj no, nws yog tiag, tiag tiag nyuaj
- Nyob rau hauv ib lub Cardio Circuit : Sib txuas 30-60 vib nas this txhua txhua 3-4 feeb ntawm cardio Circuit Court uas muaj xws li lwm yam kev ua, xws li taug kev, taug kev, dhia hlua, kauj ruam kauj ruam, thiab lwm yam.
- Hauv Zog Circuit Court : Ntxiv 30-60 vib nas this ntawm pob txha txhua 3-5 lub zog, xws li zaum ob, lunges, pushups, thiab dips rau 10-30 nas this.
- Hauv Kev Siv Nrhav Siab : Siv 30-60 feeb ntawm cov poom, so 30-60 seconds thiab rov ua dua 10 lossis ntau dua feeb. Koj tuaj yeem siv cov pob txha nyob rau hauv ib qho kev ua haujlwm hauv Tabata .
5 - Roob Climbers
Dab tsi : Los ntawm txoj hauj lwm pushup, khiav lub hauv caug ua thiab tawm
Vim li cas : Roob nce toj siab nce lub plawv dhia thaum tsim lub zog thiab kev ruaj siab hauv tus cag. Tsis muaj kev txawj ntse tshwj xeeb
Yuav tsum : Cov dab teg khov thiab hauv pem teb
Cwj pwm : Cov kev ua si no tuaj yeem se seev pob, caj npab, thiab xub pwg thiab lub hauv paus
Variations : Siv lwm txoj kev tawm dhia mus los thiab rov qab, siv Gliding Discs, daim ntim ntawv lossis cov phuam, muab tso nrog lwm cov kev ua haujlwm xws li cov ris tsho, cov thawb , lossis cov phom.
Txoj Kev Zoo Tshaj Plaws Los Siv Dag pob Climbers hauv Workout :
- Hauv Cardio Circuit Court : Ntxiv roob toj roob rau koj qhov cardio Circuit Court, ua haujlwm rau 30-60 feeb txhua zaus
- Hauv Kev Ua Hauj Lwm Peev Xwm : Ua kom muaj kev sib ncag roob nrog kev sib thawb los yog cov phiaj tsim nyog ntxiv
- Hauv Cov Kev Sib Txawv: Rau siab siv, ua ib co ntawm cov roob nce toj siab nrog lub lauj kaub, hloov 10 pushups nrog 10 lub roob nce toj, lossis ntxiv rau lawv kom dais crawls .
6 - Squat Jumps
Dab Tsi : Los ntawm txoj hauj lwm khwj ywb, dhia siab npaum li koj tuaj yeem, tsaws rov los rau hauv khawm.
Vim li cas : Squat jumps yog ib lub plhaub taum pliometric uas yuav nce lub plawv dhia, hlawv calories, thiab nce zog hauv cov ceg. Tsis muaj kev txawj ntse tshwj xeeb.
Tej Yam Yuav Tsum Tau : Zoo siab hauv siab, muaj kev ua haujlwm siab, ib nkawm khau zoo, thiab hauv plag tsev
Cov kev xyuam xim : Qhov kev qoj ib ce no muaj kev sib txawv thiab kev siv siab thiab yuav tsum tau muaj zog cov pob qij txha thiab lub zog muaj zog. Nrog rau txhua lub plhaub taum plio, thaj muag los tiv thaiv cov pob qij txha
Variations : Tus neeg nplua nuj squat jumps, qav txhaws, ntawm BOSU
Txoj Kev Zoo Tshaj Plaws Kev Siv Squat Jumps nyob rau hauv lub Workout :
- Nyob rau hauv ib Cardio Workout : Teeb 30-60 vib nas this ntawm squat jumps rau hauv koj cov cardio workout los yog hauv ib daim cardio nrog lwm cov kev ua si, xws li kev sib tw, khiav, dhia hlua, kauj ruam kov, thiab lwm yam.
- Hauv kev ua haujlwm qis dua : Ntxiv 30-60 vib nas this khawm tom qab txhua txhua 3-5 lub cev qis, xws li zaum ob, lunges lossis deadlifts kom khov siv zog, lub zog, thiab lub zog
- Hauv Kev Siv Nrhav Siab : Ua 30-60 vib nas this ntawm squat jumps, so 30-60 seconds thiab rov ua dua 10 lossis ntau dua feeb. Koj tseem tuaj yeem siv khwj ywm khib nyiab rau hauv ib qho kev kawm Tabata.
7 - Bear Crawls
Dab Tsi : Squatting rau hauv pem teb, taug kev ob txhais tes tawm mus rau kev thawb, tuav tes rov qab. thiab sawv ntsug ... zoo li ib tug dais
Yog vim li cas : Lawv tau lub plawv dhia mus thaum tsim lub zog thiab kev ruaj khov
Tej Yam Yuav Tsum Tau : Hauv pem teb, kev hlub ntawm tus kabmob, muaj kev ua haujlwm siab
Ceev faj : Qhov kev txav yog tougher tshaj qhov nws zoo nkaus li thiab qhov kev siv zwj ceeb sai sai
Variations : Tsis muaj kev thawb, thawb tawm ntawm lub hauv caug, ua lub hauv caug thaum koj nkag los hauv thiab tawm
Txoj Kev Zoo Tshaj Plaws Kev Siv Dais Nkuaj Hauv Kev Ua Haujlwm :
- Nyob rau hauv ib Cardio / Kev Ua Hauj Lwm Workout : Tuaj 30-60 vib nas this ntawm dais crawls rau hauv koj cov cardio workout los yog hauv cardio Circuit nrog lwm cov kev ncaws pob xws li kev khiav, jogging, dhia hlua, burpees, thiab lwm yam.
- Nyob rau hauv ib qho Upper Body Workout : Ntxiv 30-60 feeb ntawm dais crawls txhua 3-5 lub cev qoj ib ce xws li pushups, hauv siab presses lossis dumbbell kab kom nce siv, lub zog, thiab lub zog
- Thaum siv 30-60 seconds ntawm dais crawls, so 30-60 seconds thiab rov ua dua 10 los yog ntau dua feeb los yog dais lwm txoj hau kev nrog lwm cov kev ua siab khov siab xws li txhaws pob zeb los yog khib nyiab. Koj tseem tuaj yeem siv dais dlaws nyob rau hauv ib qho kev kawm Tabata.
8 - Kickboxing
Dab tsi : Punching, tsoo, thiab ua ke ntawm kev tiv thaiv ib lub hnab, cua lossis (risky) lwm tus neeg
Vim Li Cas : Kickboxing tuaj yeem hlawv ntau tshaj 100 calories hauv 10 feeb, ntawm txoj cai siv, tsis tas siv cov khoom thiab tuaj yeem pab koj tawm ntawm koj cov aggressions.
Tej Yam Yuav Tsum Tau : Cov kev txawj ntse ntawm kicks thiab punches
Ceev faj : Txhawb tes thiab txhais taw txhua txoj kev thaum lub sij hawm punches thiab kicks tuaj yeem ntxhov siab rau cov pob txha
Variations : Kev sib nraus ntawm kev sib tw, kev xuas tes, los yog ob qho tib si
Txoj kev zoo tshaj plaws rau Kickbox hauv Workout :
- Ua kom koj tus kheej Cardio Workout : Yog tias koj paub nrog kickboxing, ua koj tus kheej kev ua ke: Jab-khaub lig-hook-Upper, tawg-hook-hook-lub hauv caug smash-pem hauv ntej ncaws, zaum nrog kicks pem hauv ntej, dhia pem hauv ntej kicks, lossis sab kicks
- Qoj Yeeb Yeeb Yam Ntxim Saib Ntxim Ua : Qhia koj tus kheej nrog cov ntsiab lus ntawm kickboxing nrog cov yeeb yaj duab qhia: Kickboxing Kicks, Punches, Tabata Jump Kicks nrog Jumping Side Lunges. Koj tuaj yeem sim cov video kickboxing hauv tsev.
9 - Staircase ce
Dab tsi : Siv ib lub staircase rau txhua yam ntawm cardio kom muaj zog kev cob qhia
Vim li cas : Taug kev stairs yog ib qho zoo tshaj plaws cardio workout thiab koj tuaj yeem siv cov kauj ruam rau ntau yam kev ua qoj ib ce.
Tej Yam Yuav Tsum Tau : Ib lub phuam nrog tsawg kawg ib kauj ruam
Ceev faj : Saib cov miv, dev, khoom ua si, thiab menyuam. Ua kom paub tseeb tias nws muaj kev lag luam rau kev nyab xeeb.
Variations : Siv ib kauj ruam.
Txoj Kev Zoo Tshaj Plaws Txoj hauv Kev Xaiv Ua Kev Nkag Rau Koj Tus Workout :
- Hauv Cardio Circuit : Yog tias koj muaj qhov ntev staircase (ntau tshaj 6 stairs), ua haujlwm rau hauv ib lub plawv cardio: Lwm 1-2 laps nce thiab nqis nrog lwm cov kev ua si, xws li dhia hlua, khiav hauv qhov chaw , dhia jacks, lwm yam zoo li
- Hauv Kev Siv Nrhav Siab : Siv lub hauv siab los yog nce mus ntaiv kom sai li sai tau thiab rov qab taug kev rov qab, rov qab ua dua 10 lossis ntau dua feeb. Koj tuaj yeem siv tau ib kauj ruam xwb: Dhia mus rau kauj ruam nrog ob sab ko taw thiab nqis ntaiv, lossis sawv toj ib sab ntawm kauj ruam thiab dhia, tig 180 degrees thiab tsaws nrog lwm kauj ruam ntawm kauj ruam.
- Nyob rau hauv Kev Ua Hauj Lwm Zog : Siv ib kauj ruam rau kev thawb, lunges, dips, squats, kauj ruam nce thiab ntau dua.
10 - Lawm: Khiav, Taug kev, Ua si
Dab tsi : Qhov zoo sab nraum zoov
Vim li cas : Muaj cua tshiab tawm muaj thiab nws txoj kev lom zem mus rau qhov chaw thaum koj raug qoj ib ce
Yuav tsum muaj : Lub qhov rooj mus rau sab nraud, lub khub zoo nkauj, looj tsom iav, thiab tshuaj pleev thaiv hnub
Ceev faj : Tshem tawm rau dev ntws, kub, txias, sib tham nrog cov neeg zej zog, cov neeg tsav tsheb tsis mloog, thiab cov neeg tsav tsheb
Variations : Txav
Txoj Kev Zoo Tshaj :
- Taug kev : Rau qhov poob phaus, taug kev ntawm kev sib tw siab , thiab sib txuas toj siab thiab sprints kom khov siv.
- Khiav : Yog tias koj yog thawj thawj zaug, pib nrog ib qho chaw taug kev / khiav dhia kom koj lub cev.
- Kev Cob Qhia Circuit Court: Koj tsis yog nyuam qhuav nyam taug kev lossis khiav nraum zoov. Koj tuaj yeem tsim kho lub cev qoj ib ce nrog koj qho kev taug los yog ntxiv rau kev siv khov thiab ua ntau yam ntxiv.
- Kev Ua Si: Kev ntaus Frisbee los yog football, kov cov dev los yog cov me nyuam los yog ib hnub ntawm qhov chaw ua si ua kom muaj kev lom zem dua.