Cov kev ua haujlwm qis no yog ib txoj kev zoo rau kev siv khov thiab qaug zog ntawm cov leeg ntawm glutes, lub duav thiab cov thim nrog kev kawm hauv . Hauv kev ua hauj lwm no, koj yuav tau mus dhau ntawm cov kev poob qab, pib nrog ib nyhav zog thiab siab dua ntawm koj thawj zaug. Rau tom qab poob lawm, koj mam li nce qhov hnyav thaum txo koj cov reps. Rau thawj 3 ce, koj mam li ua ob qho tib si ascending thiab nqis pyramids, noj koj los ntawm tag nrho ntawm 5 teev ib ce. Rau qhov kawg 3 ce, koj yuav tsom nkaus xwb rau ascending pyramids rau 3 teev ib ce.
Tej zaum koj yuav tau sim kom paub ntau npaum li cas nyhav siv rau txhua kab. Tsom ntsoov xaiv qhov nyhav koj ua tau YUAV XWB kom txaus rau cov xov tooj ntawm cov neeg nyiam.
Cov cwj pwm
Mus ntsib koj tus kws kho mob ua ntej koj sim ua txoj haujlwm no yog tias koj muaj mob, mob lossis lwm yam kev mob thiab hloov cov kev ua haujlwm uas ua mob lossis tsis xis nyob.
Cov Khoom Uas Yuav Tsum Tau Siv rau hauv Pyramid Lower Body Workout
- barbell nrog ntau cov phaj ntau
- ntau weighted dumbbells
- kauj ruam lossis staircase
- daim ntawv phaj.
Yuav ua li cas rau lub Pyramid Lower Body Workout
- Sov li 5-10 feeb ntawm cardio
- Rau txhua qhov exercise, xaiv 3 ntawm qhov hnyav - ib lub teeb, ib nrab thiab ib qho hnyav. Ib txoj cai ntawm kev ntiv tes xoo yog ua kom lub cev nqus tau li 5-20 phaus, nyob ntawm koj qib qoj thiab ce
- Ua txhua qhov teeb nyob hauv lub pyramid, nce qhov hnyav rau txhua qhov teeb thiab so txog 30-60 feeb ntawm kev poob lawm
- Cov qauv hnyav coj los qhia rau txhua yam tab sis hloov raws li koj qib qis
- Hloov cov dumbbells yog tias koj tsis muaj teeb meem
1 - Barbell Squats
Sawv ntsug nrog lub xub pwg dav-qhov sib nrug heev, so ntawm lub xub pwg. Txo mus rau hauv khawm, tuav lub hauv caug qab taw thiab ntaw. Thawb rau hauv luj taws sawv thiab rov ua dua.
Teem 1 - 35 lbs x 12
Teem 2 - 45 lbs x 10
Teeb 3 - 50 lbs x 8
Teem 4 - 45 lbs x 10
Teem 5 - 35 lbs x 8
2 - Tus neeg tuag
Sawv ntsug nrog ob txhais ko taw-nrug, lub hauv siab me ntsis nyom thiab tuav tes taw ua ntej ntawm tus ncej. Nrog lub nraub qaum, lub xub pwg nyom rov qab thiab poob rau, ntxeev ntawm lub duav thiab txo qhov hnyav kom deb npaum li koj tso cai. Tsa sawv, nyem qhov glutes.
Teem 1 - 20 lbs x 12
Teem 2 - 25 lbs x 10
Teem 3 - 30 lbs x 8
Teem 4 - 25 lbs x 10
Teem 5 - 20 lbs x 8
3 - Barbell Lunges
Muab qhov hnyav hnyav ntawm lub xub pwg nyom thiab coj tus taw sab xis, sab laug taw rov qab rau hauv ib qho kev sib cais. Ua kom tsis txhob mob, khoov lub hauv caug thiab qis dua mus rau hauv ib qho av plhu, ua rau ntawm lub hauv caug saum tus ntiv taw. Txo kom deb npaum li koj tuaj yeem kov tsis tau lub hauv caug hauv qab. Thawb rov qab pib thiab rov ua dua rau tag nrho cov reps ua ntej hloov tog.
Teem 1 - 20 lbs x 12
Teem 2 - 25 lbs x 10
Teem 3 - 30 lbs x 8
Teem 4 - 25 lbs x 10
Teem 5 - 20 lbs x 8
4 - Kauj Ruam Ups
Tuav tes taw hnyav nyob hauv txhua txhais tes thiab muab txoj cai ko taw rau ib kauj ruam los yog theem ob ntawm lub davhlau ntawm cov ntaiv. Txo mus rau hauv khawm thiab tom qab ntawd nias rau hauv pob taws ntawm sab xis thiab nce ntaiv, maj mam kov sab laug ntawm ko taw. Nqa rau sab laug ko taw thiab rov ua dua rau tag nrho cov reps ua ntej hloov tog.
Teem 1 - 12 lbs x 12
Teem 2 - 15 lbs x 10
Teeb 3 - 20 lbs x 8
5 - Cov Tub Ntxhais Ntxoo
Tuav cov tes taw rau ntawm tus ncej loj los yog ntawm koj ob sab thiab sawv nrog ko taw dav dua lub xub pwg, ntiv taw tawm ntawm 45-degree ces kaum. Ua kom lub hauv caug nyob rau hauv txoj kab nrog cov ntiv taw, maj mam qis rau hauv khawm. Nias rau hauv pob luj taws thiab mloog zoo rau hauv cov ncej puab li koj thawb rov qab pib.
Teem 1 - 15 lbs x 12
Teem 2 - 20 lbs x 10
Teeb 3 - 25 lbs x 8
6 - Zais Sab Lawm
Muab daim ntawv tais tso rau sab laug laug thiab tuav ib qhov hnyav rau sab laug. Khaws qhov nyhav nyob rau hauv txoj cai ceg thiab khoov lub hauv caug thaum koj xaub ntawm sab laug tawm mus rau sab, ua rau sab laug ceg ncaj. Thaum koj khoov mus rau hauv pem teb, ua lub hauv caug tom qab ntiv taw, muab qhov hnyav thiab chwv hauv av. Thawb rov qab, ntiv taw sab laug taw rau thaum koj sawv. Rov qab ua rau tag nrho cov reps ua ntej yuav hloov cov tog.
Teem 1 - 15 lbs x 12
Teem 2 - 20 lbs x 10
Teeb 3 - 25 lbs x 8