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Koj puas txaj muag dhau los hnav cov ris tsho hnav npog rov qab lossis cov ris tsho hnav ris tsho vim tias lub nraub qaum? Yog tias muaj, ces ntseeg peb thaum peb hais tias feem ntau ntawm cov poj niam tam sim no tab tom ntsib qhov teeb meem ntawm thim khiab mis. Txuas ntxiv nyeem cov ntawv no kom paub ntau ntxiv txog ntawm exrcises uas tuaj yeem pab koj kom tshem tau cov rog qab.
Ntau yam xws li zaum ntev teev nyob rau hauv pem hauv ntej ntawm lub khoos phis tawm, tsis muaj sijhawm los ua haujlwm, kev coj tus cwj pwm tsis zoo, thiab lwm yam, tuaj yeem ua rau tsub zuj zuj ntawm cov rog hauv thaj chaw qaum. Qhov no nyeg tuaj yeem cuam tshuam rau tus neeg lub cev txoj sia thiab tseem yuav ua rau muaj teeb meem loj rov qab.
Hmoov zoo, qhov no yog ib qho ntawm cov teeb meem uas tuaj yeem daws nrog kev pab ntawm kev tawm dag zog. Lub dag lub zog ua kom lub zog rov tom qab cov leeg nraub qaum yuav tsum muaj nyob rau hauv qhov kev tawm dag zog txhua hnub ua rau sib tw adieu kom rov qab rog.
Niaj hnub no, peb tau khaws cov npe ntawm 7 qhov zoo tshaj plaws rog ua kom lub cev tsis muaj zog tuaj yeem pab koj kom tshem tawm cov rog rov qab rau qhov zoo.
Sim ua cov uber-ua tau kev tawm dag zog kom tau txais kev ua kom zoo rov qab los uas koj ib txwm xav tau.
Nco tseg: Yog tias koj tau raug mob los ntawm kev raug mob lossis tam sim no muaj kev mob nkeeg, ces koj yuav tsum tau nrog koj tus kws kho mob thiab tus kws qhia ua ntej pib qhov kev tawm tshiab.
1. Rowing Machine Workout:
Rowing tshuab workout yog calorie-blasting cardio uas yuav tsum tau muaj nyob hauv koj qhov kev ua haujlwm txhua hnub tsis tas yuav poob. Los ua qhov kev qoj ib ce no, koj yuav tsum ntaus lub chaw dhia ua si. Tab sis cia siab rau peb, qhov kev ua haujlwm no yog txhua qhov muaj nqis, tshwj xeeb yog tias koj xav kom tshem ntawm cov rog rog rov tom qab. Qhov tseeb, tsis tsuas yog rov qab rog, qhov kev tawm dag zog no tseem yog qhov zoo rau ntxiv dag zog koj sab qis dua li sab sauv rov qab.
2. TYI Tawm Tsam:
TYI tawm dag zog tuaj yeem ua tau yooj yim los ntawm kev nplij siab ntawm koj lub tsev. Txhua yam koj xav tau yog kev ua tawm dag zog. Pw rau ntawm lub lev uas ntsia rau hauv av thiab tom qab ntawd ncab koj ob sab caj npab saum taub hau thiab muab koj lub cev tso rau hauv daim ntawv ntawm cov tsiaj ntawv T, Y thiab Kuv.
3. Plank Nrog Caj Npab Rho Tawm:
Qhov no version ntawm plank yog qhov zoo rau kev tua cov rog nyob tom qab thiab kuj ntxiv hauv kev ua kom muaj zog rov qab. Ua qhov kev qoj ib ce no yooj yim dua. Ua ntej tshaj plaws, nkag mus rau hauv cov chaw plank li niaj hnub thiab tom qab ntawd tsa koj sab tes laug hauv txoj kev uas nws tau mus tib seem rau hauv pem teb. Tom qab ntawd, rov qab ua dua li qub nrog sab tes xis. Ua li no txhua hnub rau kev zoo rov qab los.
4. Rub Ups:
Kev rub tawm tau zoo heev rau koj lub cev sab saud. Qhov kev ua rog ua rog no yuav pab kom koj lub cev lub ntsej muag zoo, txhim kho koj tus cwj pwm kom nyob siab thiab ua siab ntev. Qhov kev tawm dag zog no kom tshem tawm cov rog rog rov qab yog qhov koj xav tau xwb.
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5. Kev Sib Tw Kickbacks:
Thaum nws los ua kom thim rov qab cov rog qab, tricep kickbacks tuaj yeem ua pov thawj muaj txiaj ntsig zoo. Koj yuav xav tau cov dumbbells ua qhov kev tawm dag zog no. Ua ntej, khoov koj lub cev rau pem hauv ntej los ntawm kev ua kom koj sab nraub qaum thiab lub hauv caug khoov me ntsis. Tom qab ntawd, thaum tuav lub dumbbells, ncaws koj txhais tes rov qab thiab tom qab ntawd nqa rov qab. Rov ua qhov no nyob rau txhua hnub kom tau txais txiaj ntsig tam sim.
6. Pushups:
Tsis muaj daim ntawv teev cov kev tawm dag zog tuaj yeem ua tiav yam tsis muaj kev hais txog ntawm no qoj ib ce zoo kawg rau cov rog rov qab. Teeb cov roj-busting no kev qoj ib ce hauv koj cov kev tawm dag zog txhua hnub ua kom nrov tau koj lub xub pwg thiab ua kom poob rog.
7. Upright Rows:
Upright kab kuj suav tias yog qhov ua tau zoo ntawm kev tshem tawm cov rog rov qab. Qhov kev tawm dag zog tshwj xeeb no yog lub hom phiaj rau sab saud, sab sauv thiab xub pwg. Nws ua haujlwm zoo tshaj plaws thaum ua nrog dumbbells thiab thaum ua ob zaug nyob rau txhua hnub.
