Lub Staircase Circuit Court Workout muaj ib qho kev ua hauj lwm ceev, tag nrho lub cev thiab txhua yam koj yuav tsum tau yog ib lub staircase thiab koj lub cev. Cov kev ua haujlwm no yog qhov kev xaiv zoo tshaj yog tias koj xav mus ua haujlwm hauv chav ua haujlwm , ntawm tsev so, hauv kev khiav lossis koj tsuas xav ua raws li koj cov kev ua haujlwm niaj hnub ua.
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
Ib lub staircase
Yuav ua li cas
- Ua cov kev ua raws li qhia hauv Circuit Court , ua ib ce tom qab sib koom nrog me me los yog tsis pub so ntawm kev qoj ib ce
- Ua kom tiav 1 zaug rau ib txoj haujlwm 15-20 feeb lossis 2-3 xuab moos rau kev ua haujlwm ntev dua
- Hloov ib ce uas ua rau mob lossis tsis xis nyob
1 - Staircase sov so thiab Cardio Circuit
3 Feeb:
Sov so. Taug kev nce 3-4 flights ntawm stairs ntawm qeeb, yooj yim pace. Yog tias koj tsuas muaj ib lub davhlau ntawm cov ntaiv, taug kev nce thiab nqis rau 3 feeb.
1 feeb:
Taug kev li tus ntaiv kom sai li sai tau
1 feeb:
Taug kev cia rau hauv qab ntaiv
2 - Stair Pushups
Yuav ua li cas:
Muab koj txhais tes tso rau ntawm koj lub xub ntiag (theem siab zog, qhov yooj yim dua qhov kev txav no yuav) thiab nkag mus rau hauv ib qho chaw ua haujlwm, lub cev ncaj ncaj ntawm lub taub hau mus rau luj taws. Khoov ntawm lub luj tshib thiab txo qis rau hauv kev thawb tawm, nias nraub qaum thiab rov ntsuas dua 16 dua. Koj tuaj yeem hloov kho los ntawm ib lub phuam lossis ntaub qhwv rau hauv pem teb thiab ua qhov kev txav ntawm koj lub hauv caug.
Reps / Sets / Duration:
16 Reps
3 - Cov Kauj Ruam Mus Rau Tes
Yuav ua li cas:
Sawv ntsug nrog koj rov qab rau cov ntaiv thiab khwj yeeb kom txog rau thaum koj qhov rov qab cia li nqis tes thib ob (los yog qis dua li koj tuaj yeem) rau 16 xuab moos.
Reps / Sets / Duration:
16 Reps
4 - Kauj Ruam Ups
Yuav ua li cas:
Muab tus taw ko taw rau ntawm theem thib ob ntawm lub staircase (los yog qis, yog tias nws zoo siab rau koj), hloov qhov nyhav rau pob taws thiab nias rau ntawm pob taws kom nkag mus rau theem. Kauj ruam rov qab thiab rov ua dua 16 zaus ntawm txhua ceg.
Reps / Sets / Duration:
16 Reps
5 - Cov Yuam Sij Rau Cov Kauj Ruam
Yuav Ua Li Cas:
Sawv ntsug nrog koj rov qab rau cov ntaiv thiab khwj yeeb kom txog rau thaum koj qhov backside tsuas yog kov cov kauj ruam thib ob (lossis qis dua li koj tuaj yeem) rau 16 xuab moos.
Reps / Sets / Duration:
16 Reps
6 - Triceps Dips
Yuav Ua Li Cas:
Zaum nyob hauv qab ntaiv nrog koj ob txhais tes ntawm ib sab ntawm lub duav. Thawb mus rau ntawm ob txhais tes thiab tuav koj lub ntsag ze rau lub stair, khoov ntawm lub luj tshib thiab txo qis, tuav lub xub pwg mus txog rau hauv lub luj tshib 90 degrees. Thawb rov qab thiab rov ua dua 16 dua.
Reps / Sets / Duration:
16 Reps
7 - Cardio Circuit Circuit - Staircase Walk
1 feeb:
Taug kev nce rau ntawm tus ntaiv, coj lawv ob zaug
1 feeb:
Taug kev cia rau hauv qab ntaiv kom zoo
2 feeb:
Taug kev nce rau hauv qab ntaiv thaum qeeb qis qis qis
1 feeb:
Taug kev cia rau hauv qab ntaiv kom zoo
8 - Wide Stance Stair Pushups
Yuav ua li cas:
Qhov no zoo ib yam li lub rooj thawb me me uas koj tau ua dhau los, tsuas yog lub sijhawm no koj yuav siv koj ob txhais tes ntau dua li ntawm lub xub pwg thaum koj ua tiav 16 pushups, ntawm lub hauv caug lossis cov ntiv taw. Thaum noj tes dav, koj mam li twv cov leeg hauv siab.
Reps / Teem caij / Duration:
16 Reps
9 - Nres Squat
Yuav Ua Li Cas:
Sawv ntsug li 3 los yog kotaw hauv pem taub hau ntawm lub staircase thiab muab sab laug ceg rau cov kauj ruam tom qab koj, so rau ntawm tus ntiv taw. Ua kom pom qhov nyhav nyob rau hauv pem hauv ntej, khoov lub hauv caug thiab qis mus rau hauv ib lub hnub qub kom txog thaum lub hauv caug pem hauv ntej txog ntawm lub kaum ntse ntsej muag 90-degree. Thawb lem hauv hau luj kom sawv ntsug thiab rov ua dua 16 lo rau ntawm ib sab.
Reps / Sets / Duration:
16 Reps
10 - Pulsing Squats mus rau kauj ruam
Yuav Ua Li Cas:
Lub sij hawm no rau koj cov neeg zaum, koj yuav tsum khoov raws li tsawg li koj tuaj yeem, kov cov kauj ruam yog tias koj tuaj yeem ua tau. Tuav txoj hauj lwm ntawd thiab maj mam txhawm rau nce thiab nqis, tsuas yog mus tom qab, rau 16 vev.
Reps / Sets / Duration:
16 reps
11 - Triceps Dips
Yuav Ua Li Cas:
Rau qhov kev hloov ntawm kev sib tw ntawm triceps, sim ua tej yam txawv. Coj koj lub kauj tawm ntxiv los yog nqa ib qho ko taw rau ib lub sij hawm thaum siv lub luj tshib mus rau hauv ib lub dais triceps. Tiag tw koj lub triceps.
Reps / Sets / Duration:
16 Reps
12 - Cardio Circuit
1 feeb:
Taug kev nce rau ntawm tus ntaiv, coj lawv ob zaug
1 feeb:
Khiav cov ntaiv kom sai li sai tau
2 feeb:
Taug kev cia rau hauv qab ntaiv thiab rov tuaj dua ntawm qeeb qis qis dua
1 feeb:
Khiav cov ntaiv kom sai li sai tau
2 feeb:
Taug kev cia rau hauv qab ntaiv thiab rov tuaj dua ntawm qeeb qis qis dua