Kev Npaj Ua Haujlwm
Hnub Monday
5 feeb ntawm jogging nyob rau hauv qhov chaw los yog lub teeb kauj ruam jogging
Squats (ko taw xub pwg- dav sib nrug): 8 reps/set x 2 sets
Zaum pem hauv ntej khoov: 15 vib nas this / teeb x 2 teeb
Tuesday
Dhia hlua lossis hlua viav vias dhia (yog tias koj dhia tsis tau, sim hlua viav vias): 30 vib nas this / teeb x 2 teeb
Txhawb kev tawm dag zog (tes rau hauv av lossis lub rooj txhawb nqa): 15 vib nas this / teeb x 2 teev
Sab laug thiab sab xis dhia dhia: 10 reps / teeb x 2 teeb
Hnub Wednesday
5 feeb ntawm jogging nyob rau hauv qhov chaw
Nruam lub teeb kauj ruam dhia (ob ko taw): 8 reps / teeb x 2 teeb
Coj tus tsiaj nkag (piv txwv li, dais nkag): 20 vib nas this / teeb x 2 teeb
Hnub Thursday
hlua los yog lub teeb nruam dhia hauv qhov chaw: 30 vib nas this / teeb x 2 teeb
Zaum pem hauv ntej khoov stretch: 20 vib nas this / teeb x 3 teeb
Maj mam crunches: 8 reps / set x 2sets
Hnub Friday
5 feeb ntawm jogging nyob rau hauv qhov chaw
Lub hauv caug siab nyob rau hauv qhov chaw (slow down the pace): 10 reps/set × 2 sets Rhythmic Jumps (dhia nram qab no commands): 15 reps/set × 2 sets
Hnub Saturday Jumping Jacks (kev txav qeeb, me me amplitude): 15 reps / teeb × 2 teeb
Ncaj Shuttle Khiav (hauv tsev lossis sab nraum zoov): 10 meters × 3 zaug, nrog lub sijhawm so
Sab laug thiab sab xis dhia: 10 reps / teeb × 2 teeb
Hnub Sunday
Saib ib qho kev ua si lossis kev ua kis las, tau txais kev nkag siab yooj yim ntawm kev ua kis las, kawm cov cai yooj yim, thiab txhawb kev nyiam ua kis las.
