Yuav ua li cas sai sai tso mus rau hauv lub nroog Yeiuxalees tsev, tsis muab nyiaj pab ntau tshaj dag zog?

Yog li ntawd koj pom tau hais tias koj cov tsos tau ceased mus zoo li kev ua si nawv, thiab dua los ntawm cov txiv neej nres them vim cov xim rau koj? Koj xav kom coj koj lub nroog Yeiuxalees rau hauv cov duab? Koj tsis tas yuav txhua txhua hnub mus xyuas lub gym los yog yuav kim ce khoom. Amazing tau yuav tiav tau nyob rau hauv tsev. Yog li ntawd, raws li lub tsev sai sai tso mus rau hauv lub nroog Yeiuxalees? Ua ntej ntawm tag nrho cov koj xav tau ib tug cwj pwm zoo thiab qhov yuav hwj chim los tsim tus cwj pwm ntawm kev qoj ib ce. Tag nrho cov so - ib tug ua kom yuam kev.

Sov-up - tag nrho lub taub hau

Ua ntej koj yuav pib nco ntsoov them ib tug 20-feeb workout. Nws yog ua tau kom ib tug seev cev. Qhov no yuav pab ua hauj lwm tawm ntawm cov seev cev tsiv thiab ciali koj tus kheej. Los ntawm txoj kev, nws yog tsab, tab sis cov neeg uas nyiam mus las voos hip pop thiab yeej ib txwm nyob rau hauv zoo meej zoo lawm. Zoo, rau ntau yuav ua li cas kom sai tso mus rau hauv lub nroog Yeiuxalees nyob rau hauv tsev, nws yuav tsum tau muab teev tseg hauv qab no.

rau tag nrho cov fours

Tus thawj ce rau lub ncej puab thiab pob tw. Tau nyob rau hauv tag nrho cov fours. Npog tas ib ce leaning rau pem hauv ntej thiab ua kom pom tseeb rau ntawm nws lub luj tshib. Ua raws li-up ua viav vias sab laug thiab txoj cai ko taw qho. Yuav pib txaus los mus ua peb poob lawm ntawm 20 swings tsis kov hauv pem teb nrog koj ob txhais taw. Nyob rau hauv lub thib peb mus kom ze, txhua lub sij hawm xov mahi, txhua ceg yog tsim nyog yuav ncua nyob rau hauv lub "pem" thiab ncab rau cov nqaij ntshiv, piv txwv tias yog nws mus rau 40. Koj yuav ces rov hais dua cov tib ce muaj zog uas tsiv twb sideways (koj muaj peev xwm kom koj lub hauv caug bent).

ib ce muaj zog dag

Nyob rau hauv thiaj li yuav teb cov lus nug ntawm yuav ua li cas tso tau lub nroog Yeiuxalees sai sai nyob rau hauv tsev, ua cov nram qab no qoj ib ce. Pw rau koj lub plab thiab ncab koj txhais tes nrog rau lub cev. Nyob rau tib lub sij hawm qhua pob tw somknite taw thiab maj mam pib mus co lawv thiab nce thiab nqis. Taw kov tsis tau rau hauv pem teb. Ua tib peb poob lawm ntawm 20 co ntxias lis. Nyob rau hauv lub "pem" ceg yuav tsum tau tsau nyob rau hauv 20 vib nas this. Dhau li siv cov pov thawj, qhov no ce yuav ntxiv zog rau cov sab nraum qab. Tseem xav paub yuav ua li cas tso tau lub nroog Yeiuxalees nyob hauv tsev? Nyob rau hauv cov ntaub ntawv no, nws yuav pab tau ib tug ce uas yuav tsum tau ua thaum dag rau koj tom qab. Dilute taw wider tshaj lub xub pwg nyom, tsa lawv thiab cia rau qhov hnyav. Nyob rau hauv cov ntaub ntawv no, txoj cai ceg yuav tsum tau tig counter-clockwise, thiab rau sab laug - clockwise. Ua peb poob lawm ntawm 15 lub sij hawm. Ib ce muaj zog cov nyom nyob rau hauv qis nqaij mob plab, lub duav thiab pob tw.

parting lus

Yog hais tias koj tseem xav li cas los sai sai tso mus rau hauv lub nroog Yeiuxalees tsev, muab ib tug ntau ce. Nws yog yooj yim rau yav dhau los sawv daws yuav, tab sis tsis muaj tsis tshua zoo. Kis tau koj ob txhais taw wider tshaj lub xub pwg dav, thiab ua sib sib zog nqus zaum-sawv qeeb. Paub ce? Yog, tab sis koj yuav tsum tau ua nyob rau hauv peb poob lawm, 20 sit-ups nyob rau hauv 20 vib nas this.

xaus

Nqaij mob - yog ib tug zoo kos npe rau. Thiab yog hais tias koj muaj ib tug post-ce nqaij pib mob, koj yuav tsum tsis txhob muab thiab tos kom txog thaum nws yog lawm. Tag nrho cov kev kawm yuav tsum tau mus tsis tu ncua, thiab tsis tas yuav rau nws tus kheej-pity. Txwv tsis pub, tag nrho cov kev siv zog mus tsis muaj dab tsi zoo yuav tsis raug. Tam sim no koj paub yuav ua li cas sai sai tso mus rau hauv lub nroog Yeiuxalees nyob rau hauv tsev. Tus taw tes yog tsuas yog rau koj, thiab tsuas yog koj paub tau tias koj yuav tsum tau ua nws los yog tsis. Hmoov zoo nyob rau hauv kev sib ntaus rau ib tug zoo nkauj daim duab!