Ntau tus ntxhais yog cov ntshai simulators thiab tsis txhob ua haujlwm nrog qhov hnyav. Txawm li cas los xij, yog tias koj mus ze ntawm qhov kev xam pom ntawm lub tswv yim, cov kev siv ntawm lub cev poob lub cav yog txoj kev ceev tshaj plaws kom haum. Tom qab tag nrho, nws yog ib qho tseem ceeb tsis yog kom tsis txhob muaj roj ntau pawg, tab sis kuj yuav kis tau cov leeg.
Xyaum ua si
- Ua kom zoo rau ib tus neeg qhia elliptical tus kws qhia ntawv lossis tus kws kho mob. Txoj kev sov so ntev li 10 nas this. Ua haujlwm ntawm tus elliptical simulator yog hloov qhov nyhav ntawm ib sab mus rau ib qho, thiab lub zog ntawm caj npab. Qhov no yog thawj zaug hauv peb cov kev ua haujlwm ntawm cov poob phaus machines uas yuav ua haujlwm rau tag nrho lub cev, tsis yog tsuas yog ob txhais ceg, tab sis tseem lub caj npab, lub xub pwg, lub xub pwg thiab cov nrob qaum. Koj kuj tuaj yeem ua rau kom qhov tsis kam.
- Lub cev nqa ntawm ib lub kab rov tav - lub xovxwm sab saud. Ob txhais tes yuav tsum tuav tom qab taub hau, lub luj tshib sab nraub sab, ua 15-20 rov ua dua. On qhov siab, ib tug yuav tsum exhale.
- Txhim tsa cov ceg ntawm cov vev - ob txhais tes txuas nrog lub hilt, khoov cov ceg ntawm lub hauv caug thiab rub lawv mus rau hauv siab. Nyob rau hauv no ce, ntawm lub slimming simulator, ua ntej ntawm tag nrho, qhov qis xovxwm yog koom tes. Peb ua 15-20 rov ua dua.
- Ntog nrog cov dumbbells - koj yuav tsum tau siv kauj ruam rau pem hauv ntej, ob txhais ceg khoov - nqes mus thiab nce. Thaum twg yog khoov, yuav tsum muaj txoj cai kaum, qhov nres yuav tsum mus rau ntawm pob taws. Peb ua peb poob ntawm 20 repetitions ib txhais ko taw.
- Kev tuag ntawm txhais taw ncaj - rov qab ncaj, lub hauv caug nyom me ntsis, txhais ceg xub pwg-dav nrawm. Lub bar yuav tsum txav raws ntawm ob txhais ceg, cov luj taws tsis dua tawm hauv av.
- Peb ua qhov kev tswj xyuas superset 6 thiab 7. Peb pib nrog cov ceg ntawm txoj hlua ntawm lub rooj. Qhov no qoj ib ce muaj zog ntawm cov leeg ntawm lub duav. Peb yuav tsum tsis txhob rhuav tshem plab thiab plab hnyuv ntawm lub rooj zaum, peb txo qhov hnyav.
- Peb ua kom mob hyperextension - sab nraud ntawm caj dab, rov qab nqaij thiab pob tw. Ob txhais ceg thaum lub sijhawm no yuav tsum ncaj, thiab lub cev yuav tsum tau ncaj rau ib txoj kab nrog ob txhais ceg ntawm lub exhalation.
- Treadmill - hitch 10 feeb. Yog tias koj muaj lub hom phiaj los txo qhov hnyav, koj yuav tsum siv sijhawm tsawg kawg yog 40 feeb ntawm qhov kev sib tw .