Ib txoj hlua tiv thaiv yog qhov sib txawv tshaj plaws ntawm cov khoom siv ua haujlwm uas koj tuaj yeem muaj. Nws tuaj yeem txhim kho txhua yam kev tawm dag zog lub cev , noj ib qho yooj yim squat los yog plank mus rau ib theem tshiab ntawm wow nyuaj kawg . Resistance bands kuj tuaj yeem pab ntxiv dag zog thiab txhais tsis muaj ntau thiab tuaj yeem nyuaj raws li koj qhov kev ntseeg siab dawb luj ( rho tawm tag nrho cov siab ntawm koj cov pob qij txha). Lawv kuj yog qhov zoo tagnrho rau kev tsom mus rau cov leeg me me stabilizing koj lub gym txhais ceg tsuas yog npau suav txog ncav cuag. Yog li txawm hais tias koj nyuam qhuav pib tawm lossis koj muaj koj tus kheej lub zog YouTube channel, qhov no yog ib qho khoom siv uas tsim nyog rau (me me) peev. Thiab qhov no yim-txav tawm qhov kev tawm dag zog ua haujlwm niaj hnub yog qhov chaw zoo pib.
Tab sis ua ntej, Dab tsi yog Resistance Bands?
Resistance bands yog qhov tseem ceeb elastic bands uas tuaj yeem tiaj tus (nrog lossis tsis muaj tes) lossis looped. Thaum nyob rau hauv kev tawm tsam quab yuam rau koj lub cev, lawv ntxiv cov kev tawm tsam sab nraud ntawm qhov sib txawv nyob ntawm lawv cov tuab thiab xim, xws li lub teeb mus rau hnyav. Qhia rau peb paub ntxiv txog kev zoo nkauj ntawm cov qhab, peb tau kuaj xyuas nrog Katrina Scott thiab Vim kaj ntug , tus tsim ntawm cov ntxhais-pawg qoj thiab khoom noj khoom haus app Tone It Up . Muaj ntau ntau hom bands nrog built-in tsis kam, lawv piav qhia, tab sis txhua yam yog qhov zoo tagnrho rau kev ntxiv dag zog ntxiv thiab sculpting rau koj cov workouts hauv tsev. Ib qho kev hloov pauv uas lawv nyiam tshaj plaws yog lub voj voog tsis sib haum - lawv txawm tsim lawv tus kheej version, hu ua Tone It Up booty band . Lub voj voog tsim tso cai rau koj kom yooj yim tso cov hlua nyob ib ncig ntawm koj tus ncej puab lossis pob taws rau qee qhov kev ua haujlwm hnyav hnyav-tsis muaj gym lossis khoom siv loj.
lub caij ntuj sov dresses nrog lub tes tsho
Cov txiaj ntsig ntawm Resistance Band Exercises yog dab tsi?
Resistance bands zoo li cov roj hmab loj loj, tab sis lawv tau ntim nrog ntau yam ntawm hws-inducing txiaj ntsig. Tsis muaj ib qho khoom siv uas yooj yim dua thiab zoo rau kev ua kom lub cev nyob hauv tsev, cov ntxhais TIU qhia peb. Qhov kev tiv thaiv ntxiv ua rau lub cev hnyav txav tau yooj yim dua kom koj mus txuas ntxiv kom pom cov txiaj ntsig zoo. Lawv muaj ntau theem, yog li koj tuaj yeem xaiv qhov band siv raws li koj lub peev xwm qoj ib ce thiab kev tawm dag zog koj ua. Lawv kuj muaj kev nyab xeeb, ua haujlwm tau zoo thiab tuaj yeem yooj yim muab tso rau hauv kev ua haujlwm uas koj twb paub thiab nyiam. Peb nyiam lawv rau kev sib tw sab nraud, khau khiab khau khiab, txuas hniav thiab cov phiaj jacks. Tsis tsuas yog ua cov pab pawg tiv thaiv ntxiv qhov kev sib tw muaj zog rau koj qhov kev ua haujlwm booty, lawv tuaj yeem nce koj cov haujlwm tseem ceeb thiab.
Ib cag ntawm upping lub ante ntawm ib qho kev txav, cov hlua tiv thaiv yog kev mus ncig thiab tuaj yeem siv nyob txhua qhov chaw. Lawv yog lub teeb, compact, portable thiab feem ntau pheej yig. Cia ib qho ntawm koj lub hnab nqa khoom nyiam thiab koj yuav tsis raug daig siv lub tsev so gym Stairmaster dua.
Ntev npaum li cas Kuv Yuav Tsum Koom Tes Ua Haujlwm Band Ua Haujlwm Hauv Kuv Lub Sij Hawm Ua Si?
Peb nyiam rhuav tshem peb cov kev tawm tsam ob mus rau peb zaug hauv ib lub lis piam, cov poj niam ntawm Tone It Up piav qhia. Thiab qhov kev zoo nkauj ntawm cov qhab yog tias koj tuaj yeem sib xyaw rau hauv ib qho ntawm koj qhov kev tawm dag zog, txawm tias nws yog lub luag haujlwm txhawb lossis ua lub hnub qub ntawm kev ua yeeb yam. Siv lawv rau glute activation ua ib feem ntawm koj lub zog sov so, lossis ntxiv rau hauv cardio abs finisher zoo li plank jacks.
Npaj kom tau hws nrog Koj Cov Kev Tiv Thaiv Band?
Ua li nram qab no yim-tsav Circuit Court ob mus rau peb zaug los ntawm kev siv tus nqi rep pom zoo nrog txwv so nyob nruab nrab ntawm. Tom qab ntawd rub koj lub xov tooj thiab rub tawm Tone It Up app rau ntau qhov kev tiv thaiv band workouts uas koj tuaj yeem ua tau yooj yim hauv tsev.
Hais txog: Cardio Hauv Tsev: 12 Kev Ua Si Koj Ua Tau Hauv Koj Chav Nyob
Tone It Up1. Resistance Band Shuffle
* Tones koj tus ncej puab sab nraud thiab glutes.
Kauj ruam 1: Sawv nrog koj txhais taw hip-dav sib nrug thiab koj txhais tes ntawm koj lub duav kom sib npaug. Muab cov hlua tiv thaiv saum koj pob taws.
Kauj ruam 2: Khoov koj lub hauv caug kom txog thaum koj nyob rau hauv ib nrab ntawm squat. Coj ob kauj ruam mus rau sab xis, tom qab ntawd ob kauj ruam mus rau sab laug ua kom koj lub pob tw thiab cov leeg nqaij sib koom ua ke thoob plaws tag nrho kev sib tw.
Kauj Ruam 3: Txuas ntxiv qhov kev txav no rau 1 mus rau 3 feeb. Muab tso rau ntawm koj nyiam zaj nkauj thiab shuffle mus ntaus.
Tone It Up2. Resistance Band Squat Jacks
* Sculpts koj tus ncej puab thiab glutes thiab boosts koj lub plawv dhia.
Kauj ruam 1: Sawv nrog koj txhais taw hip-dav sib nrug. Muab cov hlua tiv thaiv saum koj pob taws.
Kauj ruam 2: Dhia ob txhais taw tawm thiab qis rau hauv txoj hauj lwm squat, hnov qhov kev tawm tsam band sib tw cov leeg hauv koj tus ncej puab.
Kauj Ruam 3: Dhia ob txhais taw rau hauv thiab rov qab mus rau qhov chaw sawv ntsug. Khaws koj ob txhais tes rau hauv nruab nrab kom muaj kev sib npaug.
Kauj Ruam 4: Ua kom tiav 12 reps. So thiab rov ua dua.
Tone It Up3. Resistance Band Kickbacks
* Tones koj ob txhais ceg thiab glutes.
Kauj ruam 1: Sawv nrog koj txhais taw hip-dav sib nrug thiab koj txhais tes ntawm koj lub duav kom sib npaug. Muab cov hlua tiv thaiv saum koj pob taws.
Kauj ruam 2: Nthuav koj sab xis sab nraub qaum nrog koj ntiv taw taw rau hauv av. Siv koj lub hauv paus thiab ua kom koj lub duav square, nqa koj txhais ceg txog li rau ntiv tes tawm hauv av.
Kauj Ruam 3: Txo koj txhais ceg, coj mus rhaub koj cov ntiv taw tawm tsam hauv av thiab tsa dua, nyem koj cov glutes rau saum. Nco ntsoov tias koj tuav lub nraub qaum nruab nrab thiab tsis txhob arching koj nraub qaum.
Kauj Ruam 4: Ua kom tiav 12 reps. Hloov sab thiab rov ua dua.
Tone It Up4. Resistance Band Ntiv Tes Tap Outs
* Tones koj ob txhais caj npab, xub pwg thiab tub ntxhais.
Kauj ruam 1: Pib ntawm tag nrho plaub hauv ib txoj hauj lwm plank nrog cov pab pawg tiv thaiv tso rau saum koj lub dab teg, taw hip-dav sib nrug.
Kauj ruam 2: Nqa koj sab tes xis thiab coj mus rhaub nws ob peb ntiv tes rau koj sab xis thiab nraub qaum, ua kom koj tus txha nraub qaum thiab koj lub duav square.
Kauj Ruam 3: Nqa koj sab laug tes thiab coj mus rhaub nws ob peb ntiv tes rau koj sab laug thiab sab nraub qaum, tswj qhov kev sib tw ntawd. Qhov no yog ib tug rep.
Kauj Ruam 4: Ua kom tiav 12 reps. So thiab rov ua dua.
Tone It Up5. Resistance Band Choj Burners
* Tones koj tus ncej puab thiab glutes.
Kauj ruam 1: Pw koj lub nraub qaum nrog koj txhais tes tawm ntawm koj ob sab, xib teg tig mus. Khoov koj lub hauv caug kom txog thaum koj txhais taw tiaj tus hauv pem teb, txog lub duav dav sib nrug. Muab cov hlua tiv thaiv nyob ib puag ncig koj tus ncej puab saum koj lub hauv caug.
Kauj ruam 2: Nyem koj cov glutes thiab hamstrings nqa koj lub duav tawm hauv av kom txog thaum koj lub cev tsim ib txoj kab ncaj nraim ntawm koj lub xub pwg mus rau koj lub hauv caug. Siv koj txhais tes thawb tawm hauv av los pab nqa koj ib nrab qis kom siab li sai tau.
Kauj Ruam 3: Siv koj lub hauv paus, nias koj lub hauv caug tawm kom dav li sai tau. Tuav kom muaj kev sib tw thiab rov qab mus rau qhov chaw, tswj kev nro ntawm pab pawg txhua lub sijhawm. Qhov no yog ib tug rep.
Kauj Ruam 4: Ua kom tiav 12 reps. So thiab rov ua dua.
Tone It Up6. Resistance Band Ib Leeg Choj Dips
* Sculpts koj tus ncej puab, glutes thiab core.
Kauj ruam 1: Pw koj lub nraub qaum nrog koj txhais tes tawm ntawm koj ob sab, xib teg tig mus. Khoov koj lub hauv caug kom txog thaum koj txhais taw tiaj tus hauv pem teb, txog lub duav dav sib nrug. Muab cov hlua tiv thaiv nyob ib ncig ntawm koj tus ncej puab saum koj lub hauv caug.
yuav ua li cas siv tshiab amla rau cov plaub hau
Kauj ruam 2: Ua kom koj tus ncej puab ncaj, ncab koj sab laug kom koj cov ntiv taw taw. Nyem koj cov glutes thiab hamstrings kom nqa koj lub duav kom sib npaug ntawm hauv pem teb. Siv koj txhais tes thawb tawm hauv av los pab nqa koj ib nrab qis kom siab li sai tau.
Kauj Ruam 3: Txo rov qab mus rau hauv av kom rov qab mus rau qhov chaw pib, ua kom koj sab laug ceg nqa. Qhov no yog ib tug rep.
Kauj Ruam 4: Ua kom tiav 12 reps ntawm txhua sab. So thiab rov ua dua.
Tone It Up7. Resistance Band Plank Lifts
* Txhim kho koj lub hauv paus, ob txhais ceg thiab glutes.
Kauj ruam 1: Pib ntawm tag nrho plaub hauv txoj haujlwm thawb-up. Muab cov hlua tiv thaiv nyob ib puag ncig koj pob taws.
Kauj ruam 2: Siv koj lub hauv paus, nqa koj txhais ceg sab xis kom txog thaum nws txawm nrog lossis me ntsis saum koj lub duav. Nias rov qab thiab rov qab rau sab nraud. Khaws koj lub ntsej muag rau pem hauv ntej thiab koj lub duav tsis tu ncua. Qhov no yog ib tug rep.
Kauj Ruam 3: Ua kom tiav 12 reps. So thiab rov ua dua.
Tone It Up8. Resistance Band Plank Jacks
* Sculpts koj lub hauv paus, lub xub pwg nyom, sab nraub qaum thiab glutes.
Kauj ruam 1: Pib ntawm tag nrho plaub hauv txoj haujlwm thawb-up. Muab cov hlua tiv thaiv nyob ib puag ncig koj pob taws.
Kauj ruam 2: Sib koom koj lub hauv paus, dhia koj ob txhais ceg tawm dav thiab tom qab ntawd rov qab ua ke zoo li koj tab tom ua lub dhia dhia. Khaws koj lub ntsej muag rau pem hauv ntej thiab koj lub duav tsis tu ncua.
Kauj Ruam 3: Ua kom tiav 12 reps. So thiab rov ua dua.
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