Qhov Tabata Lub Hauv Paus Cov Kev Ua Haujlwm yog ib qho Siab Siab Kuaj Tsiaj Ua haujlwm uas yuav ua rau txhua tus mob hauv koj lub cev nrog tawv, lub cev tag nrho. Txhua Tabata teeb muaj 20 vib nas this kev xyaum ua raws li 10 seconds ntawm so, rov ua dua li 4 feeb. Cov kev ua haujlwm no yog qhov zoo tshaj plaws rau cov kws tshaj lij uas nyiam ua kom muaj zog thiab xyaum ua haujlwm.
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.
Khoom Yuav Tsum Tau
Ntau yam hnyav hnyav
Yuav ua li cas
- Lwm qhov kev ua hauv txhua Tabata Teev, ua txhua 20 nas this, so 10 feeb ntawm ib ce
- Ua kom tiav lub sij hawm 8 zaug rau tag nrho 4 feeb, so rau 1 feeb ntawm Tabata Poob
- Saib xyuas koj qhov kev siv thoob plaws hauv kev ua haujlwm thiab so ntau, yog tias koj xav tau
- Hloov cov kev ua haujlwm raws li qhov tsim nyog thiab zam tej yam qoj ua rau mob lossis tsis xis nyob
Squat Curl Xovxwm Txoj Cai Tom qab ntawd
Sawv hauv staggered stance, sab ko taw rau pem hauv ntej, laug ko taw rov qab. Cia li khawm thiab caws tus luj nyob rau hauv ib qho biceps curl. Nias qhov nyhav saum taub hau thaum koj thawb mus rau ib qho chaw. Txo cov ntsuas qhov nyhav, rov qab ua li 20 feeb thiab so rau 10 feeb.
Ua qhov no txav ntawm sab laug ceg tom ntej no.
Pem Hauv Ntej thiab Tsheb Lunges Txoj Cai Tom Qab Lawm
Tuav nruab nrab tes taw hnyav thiab lunge rau pem hauv ntej nrog txoj cai ceg. Nias ntawm lub pob taws kom rov tuaj, tsa lub hauv caug kom sib tw sib tw thiab coj ceg rov qab mus rau hauv kev rov qab tua. Rov ua li 20 feeb thiab so rau 10 feeb.
Ua qhov no txav ntawm sab laug ceg tom ntej no.
Xaiv ib ce ib ce, ua txhua yam li 20 vib nas this, raws li 10 seconds ntawm so. Rov qab 8 mus rau 4 feeb.
So rau 1 feeb
Rauj Curl Nrog Cov Poob Hluav Taws Xob
Tuav hnyav luj nyob ob txhais tes. Viav qhov taw hnyav li rov qab me ntsis thaum koj khoov taub, ua kom lub qhov nyhav rau hauv plhaw rau ntawm tus caws nplaum thaum khooj moos li tsawg li koj tuaj yeem ua. Sawv ntsug thaum koj txo lub luj thiab rov ua li 20 feeb thiab so rau 10 feeb.
Nrog Ib Daim Ntawv Ntiag Tug Ntiag Tug
Los ntawm yav dhau los, ua rau tes taw hnyav rau lub xub pwg thiab khwj ywm, thawb lub tes taw hnyav ua ke thaum koj sawv ntsug. Rov ua li 20 feeb thiab so 10 nas this.
Xaiv ib ce ib ce, ua txhua yam li 20 vib nas this, raws li 10 seconds ntawm so. Rov qab 8 mus rau 4 feeb.
So rau 1 feeb
Taug kev Pushups
Ua 4 thawb tawm mus rau sab laug (mus rau sab laug tes thiab txhais ko taw mus rau sab laug, mus rau hauv kev thawb, ces mus sab tes xis thiab ceg rov qab), tom qab ntawd 4 rau sab xis. Rov ua li 20 feeb thiab so rau 10 feeb.
Tub ntxhais Kickbacks
Nkag mus rau hauv ib qho chaw ntawm qhov chaw, ntawm tes thiab cov ntiv taw, tuav cov dumbbells hauv txhua tes. Rub txoj cai tsho ntawm lub pob thiab mus ncav caj npab rau hauv kickback. Rov ua dua li 20 feeb, hloov tes rau txhua qhov. So rau 10 feeb.
Xaiv ib ce ib ce, ua txhua yam li 20 vib nas this, raws li 10 seconds ntawm so. Rov qab 8 mus rau 4 feeb.
So rau 1 feeb
Pulsing Dumbbell kab
Khoov ntawm lub duav, rov qab tiaj tus thiab tig mus rau hauv pem teb nrog tes taw hnyav dai cia. Khoov ntawm lub luj tshib thiab rub lub luj mus txog rau lub npog tas li nyob rau hauv kev sib tw rowing, pulsing rau 3 suav. Txo thiab rov qab ua li 20 feeb thiab so rau 10 feeb.
Tsheb Lunge Nrog Ob Sab Caj Npab
Tuav tus tes taw hnyav thiab tig rov qab nrog txoj cai ceg mus rau hauv ib qho ncaj ceg. Ntsia tom ntej ntawm lub duav, rov qab tiaj tus, thiab rub lub lauj tshib rau hauv ob npaug ntawm caj npab. Rov qab rau tib sab rau 20 feeb thiab so rau 10 feeb. Lwm cov sab rau txhua qhov.
Xaiv ib ce ib ce, ua txhua yam li 20 vib nas this, raws li 10 seconds ntawm so. Rov qab 8 mus rau 4 feeb.
So rau 1 feeb
Txias: 5 feeb ntawm lub teeb cardio thiab ncab
Tag Nrho Kev Ua Haujlwm: 30-35 feeb