Kom poob phaus, koj yuav tsum tau muab cov cardio thiab lub zog sib zog - peb paub tias. Yog li, peb mus ua haujlwm 20 feeb thiab tam sim tom qab khiav peb pib ua haujlwm zoo tshaj plaws rau qhov poob phaus.
Muaj ib lo lus nug, qhov kev ua haujlwm rau qhov hnyav yog qhov zoo dua thiab muaj txiaj ntsim zoo dua thiab cov kws tshaj lij tsis pub leejtwg teb nws. Ntawm koj qhov kev siv nyiaj tsis yog nyob ntawm qhov kev poob ntawm qhov nyhav, nws yog qhov txaus, rau qhov nyhav koj qhov hnyav ntxiv rau qhov khoom siv hauv tsev yooj yim. Ib qho ntawm feem ntau yooj yim rau siv thiab nqa ib tug sai tshwm sim yog fitball. Yog li, tom qab no jog peb ua tau zoo tshaj plaws txheej kev qoj ib ce rau qhov hnyav poob rau haumbole.
- Zaum hauv av, so ntawm nws lub luj tshib. Pob yog clamped nruab nrab ntawm ob txhais ceg, khoov thiab unbend ob txhais ceg - 8-16 lub sij hawm.
- Peb khaws peb ob txhais ceg ncaj thiab pib twisting nrog lub pob 8-16 lub sij hawm.
- Peb ua ib qho ntxiv rau 1 thiab 2 qhov kev ua si.
- Peb pw hauv av, txhais tes tom qab taub hau. Peb ua haujlwm hauv lub cev, tag nrho cov repetitions yog 24, peb hloov 8 tsa pem nqa thiab nqa lawd.
- Tsi cov plab mog tuaj, khaws txoj haujlwm. Peb nqa cov ceg laug, tuav, qis thiab txo qis qis pelvis. Peb rov qab mus rau sab nraud.
- Peb pinch pob ntawm lub ceg thiab tsa nws ncaj ncaj rau 90˚.
- Mus nce toj, tab sis lub pob saum toj kawg nkaus yog kev cuam tshuam nyob rau hauv ob txhais tes - 8-16 lub sij hawm.
- Ob txhais tes mus rau sab, ob txhais ceg nrog lub pob kuj txo qis ces yog ib txoj kev, ces lwm tus.
- Nrog cov ceg tsa ceg ntawm 90 feem pua peb twists.
- Peb pw rau ntawm ib sab, lub pob tawm ntawm cov ceg thiab tuav cov ceg ncaj nraim.
- Peb tsa ceg ob sab thiab nraub qaum. Peb rov qab mus rau sab nraud.
- Peb muab pob rau hauv qab ntawm sab tes xis, so ntawm nws, thiab ncaj nraim rau sab laug ceg thiab nqa nws, ces pib caij nplooj ntoos hlav tuaj.
- Peb nqa ib ceg pem hauv ntej thiab rov qab.
- Sab laug ceg nyob rau hauv pem hauv ntej, nce thiab caij nplooj ntoos hlav li.
- Peb hloov lub sab thiab rov ua rau txoj cai ceg ntawm 12 mus 14 ce.