Yog tias koj tsis xav tawm mus thiab tawm dag zog, koj tuaj yeem ua haujlwm hauv tsev. Muaj ntau qhov kev txav ntawm kev cob qhia tus kheej qhov hnyav, thiab kev sib txawv txav muaj qhov sib txawv.

Niaj hnub no peb yuav tham txog lunges. Nws tau hais tias 10 squats tsis zoo li 5 lunges, thiab kev cob qhia cov nyhuv ntawm lunges muaj zog dua squat.

Yog tias koj tau txais kev txawj ntau dua ntawm squats, nws yog qhov zoo dua los hloov mus rau lunges, uas tuaj yeem ua rau muaj kev nyuaj ntawm kev cob qhia thiab txhawb cov leeg nqaij ntxiv.

Yog li dab tsi koj tau tawm ntawm 100 lunges ib hnub?

1, lunge squat tuaj yeem ua rau cov leeg nqaij gluteal, tiv thaiv kev poob ntawm cov leeg nqaij qis, cov nyhuv zoo dua li squat, tuaj yeem ntxiv dag zog rau pawg leeg leeg, pab koj carve zoo heev curves.

2, lunge squat tuaj yeem txhim kho kev sib koom tes thiab kev ruaj ntseg ntawm lub cev, cov ceg qis qis dua, yog li koj tuaj yeem ua lwm yam kev qhia ntau dua.

3, lunge squat tuaj yeem ua rau muaj txiaj ntsig zoo hauv metabolic, nrog rau kev loj hlob ntawm cov leeg, lub cev tuaj yeem noj calorie ntau ntau txhua hnub, pab tsim lub cev nyias, kom koj poob phaus sai.

4, lunge squat tuaj yeem txhawb nqa testosterone secretion (txiv neej cov tshuaj hormones), testosterone secretion tuaj yeem tsav kev txhim kho ntxiv ntawm cov leeg, yog li txhim kho cov leeg nqaij ua haujlwm, kom koj muaj zog.

5, lunge squat tuaj yeem ua kom cov ntshav khiav ceev, cia cov ceg tawv kom sov, txhim kho lub caij ntuj no ob txhais tes thiab ko taw txias teeb meem, ua rau koj yooj yim tsaug zog thaum hmo ntuj, txhim kho kev pw tsaug zog zoo.

6, lunge squat tuaj yeem txhim kho kev nqus ntawm calcium, ntxiv dag zog rau cov pob txha ntom ntom, txhim kho qhov yooj yim ntawm ob txhais ceg, txhim kho qhov tawv nqaij ntawm txhais tes thiab taw, kom koj tsis txhob laus ob txhais ceg.

Yuav npaj kev cob qhia lunge squat li cas? Lunge squat kev cob qhia yuav tsum tau xyuam xim rau lub cev, lub hauv caug tsis txhob buckle, pem hauv ntej ceg pob qij txha tsis tshaj tus ntiv taw, hind ceg pob qij txha tsis kov hauv av.

Thaum koj squat rau pem hauv ntej ncej puab sib npaug rau hauv av, nres, thiab tom qab ntawd hloov lwm yam kev cob qhia ceg, 10-15 txhua lub sij hawm rau ib pab pawg, tag nrho ntawm 100 txhua zaus, tswj qhov zaus ntawm kev tawm dag zog ib zaug txhua 2-3 hnub.