Maawa gumi nemaviri ekudzidzira uremu uye mhasuru toni kubva kuYouTube chiteshi 12 Workout pazuva

Idai kwenguva refu yekurovedza muviri? Wobva wachengetedza sarudzo yedu nyowani yemapurogiramu ekudzora uremu uye nemutoni muviri, youtube chiteshi 1 Workout pazuva. Aya mavhidhiyo anonyatso zadzisa yako yekudzidzira vhiki uye ichave yakanaka sarudzo yekupisa macalorie mushure mehoridhe "Saarow".

Kusarudzwa kwekushanda kwakanyanya

Mune ino ongororo isu tinopa yakanyanya awa yekudzidzira yenguva iyo yakagadzirirwa kupisa macalorie, toni mhasuru uye kubvisa nzvimbo dzedambudziko pamaoko, makumbo, uye dumbu. Murairidzi mugero unopa kurovedza muviri nekurema kwemuviri wake unomhanya nenzira yakatenderera yepakati. Pakazara, ongororo yacho inofunga 9 kwakanyanya kushanda uye 3's low impact workout.

Zviratidzo zvirongwa:

• Nguva yekudzidziswa ndeye 55-90 maminetsi
• Kutenderedza chikamu chenguva
• Sanganisira maaerobic uye toning zviitwa zvekutsva mafuta uye kubvisa nzvimbo dzedambudziko
• Chaizvoizvo, iwo maekisesaizi anoitwa nehuremu hwemuviri wake, asi dzimwe nguva unozoda mabhero
• Muvhidhiyo yese iwe wakamirira zvakafanana zviitwa
• Makirasi akakodzera padanho rekudzidziswa pamusoro pevhareji

Iwe unogona kuita zviitwa zveiyi nhevedzano ka1 kana pavhiki paunenge uine nguva pazvikamu zvipfupi zvakadaro. Kana kuendesa zvirongwa mumazuva iwawo paunenge uchida kupisa kwakanyanya kwemakori (semuenzaniso, mushure mezororo kana mushure mekuzorora kwenguva refu). Hazvikurudzirwi kuita kurovedzwa kwakadai kanopfuura katatu pavhiki.

1. HIIT Cardio Workout (60 maminetsi)

Iyi yakasimba Cardio Workout ine matatu matatu kutenderera. Maekisesaizi anoitwa pachimiro chenguva (30 masekondi kushanda / 10 masekondi zororo). Iko kuverenga hakudi.

Chimiro chekudzidziswa:

• 1 kutenderera (yakazara muviri unopisa): squats ine kusvetuka kunze, bere kuchera, pushup + pasi imbwa, kumonyanisa, kudzosera kumashure kumonyanisa. Round 4 inodzokororwa denderedzwa.

• Round 2 (zvemitambo inofamba): svetuka 180 degree burpee, kumonera kumashure, kusvetuka mufenzi uye Bhokisi. Round 3 inodzokorora kutenderera.

• Round 3 (cardio, mafuta kupisa): achimhanya nekusimudza mabvi ake, skater, nhabvu inomhanya, yakatwasuka kumhanya, skier kusvetuka Jack. Round 4 inodzokororwa denderedzwa.

2. Yese Muviri Workout (60 maminetsi)

Uku kurovedza kunosanganisira kutenderera mana kwenzvimbo dzedambudziko (kumusoro, pasi, KOR), iyo inopedzisa yakasimba cardio. Iwo maekisesaizi emaoko iwe uchazoda dumbbell.

Chimiro chekudzidziswa:

• 1 kutenderera kwemakumbo (mhondi makumbo): squats, squats kusvetuka pamwe nezambuko, mapapu. Kutenderera kunodzokororwa mumatatu matatu.

• Kutenderera 2 kwemaoko (toner maoko): dumbbell bhenji kumanikidza pamapfudzi, pushups, inodzosera pushups kubva pachigaro, tambo yekuseri, kusimudza pane biceps. Kutenderera kunodzokororwa mumatatu matatu.

• 3 kutenderera kweCora (musimboti basa): kusvetukira mupuranga, Bhasikoro, kusimudza makumbo, kudzosera kumashure crunches. Kutenderera kunodzokororwa mumatatu matatu.

• Kutenderera 4 cardio (cardio mafuta anopedzisa): achimhanya nekusimudza mabvi ake kumusoro, burpee + anodhonza-kumusoro mabvi kuchifuva mupuranga, achisvetuka Jack, skater. Kutenderera kunodzokororwa mumatatu matatu.

3. Kalori Kuchenesa Muviri Wakazara Workout (55 maminetsi)

Muchiitiko ichi chekurovedza muviri unenge uine 5 kutenderera kwekurovedza muviri kwemaminetsi gumi, uchichinjisa 10-2 maekisesaizi: cardio kurovedza uye kurovedza kwemhasuru toni. Iko kuverenga hakudi.

Chimiro chekudzidziswa:

• 1 kutenderera kwemafuta kupisa (mafuta mhondi): kupuruzira squat + kusvetuka, kusvetuka mune tambo. Iyo denderedzwa inodzokororwa mumatanho manomwe.

• 2 kutenderera izere muviri (yakatenderedza fan): lunge back + dhonza-up mabvi pachipfuva, kufamba uchienda kubhawa, svetuka 180 madhigirii. Kutenderera kunodzokororwa mumatatu matatu.

• 3 kutenderera kwemuviri wezasi (wepasi fan): sumo squat, skater, yakakwenya pamutepfenyuro, iko kupuruzira squats. Kutenderera kunodzokororwa mumatatu matatu.

• 4 kutenderera kwenzvimbo dzedambudziko pamativi (kudivi toning): Bhasikoro, padivi lunge, rutsoka runotendeukira kune rumwe rutivi rweiyo oblique mhasuru. Kutenderera kunodzokororwa mumatatu matatu.

• 5 kutenderera kwedumbu (muurayi abs): tambo yekusvetuka, kumonyanisa, kusimudza gumbo kune yakaderera abs. Kutenderera kunodzokororwa mumakumbo mashanu.

4. Yakazara Muviri Mafuta Kupisa Workout (60 maminetsi)

Muchiitiko ichi uchawana mashoma anotenderera enzvimbo yedambudziko rega: yekutanga uye yechipiri kutenderera kwemakumbo uye magaro (cardio + simba), yechitatu kutenderera kwemaoko, mapendekete, uye chifuva, yechina kutenderera dumbu uye kuhukura . Denderedzwa rega rega rinodzokororwa mashoma emakumbo. Nezve kutenderera, iwe uchazoda dumbbell.

Chimiro chekudzidziswa:

• 1 kutenderera (mhondi makumbo): kupuruzira squats, squats, pulsing squats + kusvetuka, sumo squat, sumo squat kusvetuka nebhola richimhanya. Kutenderera kunodzokororwa mumakumbo mashanu.

• Round 2 (anouraya makumbo): kumberi lunge, padivi lunge, diagonal lunge, burpee + svetuka mapapu, zambuko, kusimudza gumbo pane ese ari mana matako, gumbo kubvuta pamakumbo ese ari mana munzira yekukona kwebhiriji rakasimudzwa negumbo rakasimudzwa. Kutenderera kunodzokororwa mumakumbo mashanu.

• 3 kutenderera (maoko ekuuraya): Push-UPS, kusimudza dumbbells ye biceps, kudzoreredza Push UPS kubva pachigaro, dumbbell bhenji yekutsikirira pamapfudzi. Kutenderera kunodzokororwa mumatatu matatu.

• 4 kutenderera (abs mhondi): crease wokudhinda, wokucheka wokudhinda, kusimuka muchiuno ari divi puranga, vachimonyorora divi tambo. Kutenderera kunodzokororwa mumatatu matatu.

5. 1000 Koriori HIIT Workout Hapana zvishandiso (80 maminetsi)

Iyi inguva yekushomeka yekurovedza muviri mazana macalorie. Iwe unowana 1000 kutenderera kwekurovedza muviri, denderedzwa rega rega rinopa tarisiro pane chakatarwa chikamu chemuviri uye chakadzokororwa mumatanho mana

Chimiro chekudzidziswa:

• Round 1 (tarisa pamakumbo): squat + gumbo kutapwa, the skier, iwo materu kumakumbo, achisvetuka 180 madhigirii.

• Round 2 (tarisa pamakumbo): lunge back + gumbo kusimudza, burpee + svetuka mapapu, kumberi mapapu, kumhanya nekusimudza kwakakwirira mabvi ake.

• 3 kutenderera (nekusimbisa padumbu): kumhanya kwakatwasuka, skater, kudhonza mabvi kuenda kuchipfuva mupuranga, kumonyanisa padivi netambo.

• 4 kutenderera (nekusimbisa padumbu): kumonera kumashure, kusvetuka muruzhowa, bhasikoro, kumonyorora parutivi rwayo.

• 5 kutenderera (tarisa pamaoko): tambo yekusvetuka, kusundira-UPS, kusvetuka Jack, kudzoreredza Push-UPS kubva pachigaro.

6. Mafuta Kupisa HIIT Workout (60 maminetsi)

Muchirongwa ichi iwe wakamirira zvikamu zvinotevera: cardio (maminitsi gumi), muviri wezasi (maminetsi makumi maviri), dumbu (maminetsi gumi), kumusoro muviri (maminetsi makumi maviri). Zvekurovedza muviri iwe unozoda dumbbells.

Chimiro chekudzidziswa:

• 1 kutenderera (cardio): mutsauko wakasiyana wekusvetuka, kumhanya nekukurumidza, podprugin, burpee. Chiitwa chega chega chinoitwa ka1, kutenderera nguva gumi maminetsi.

• 2 kutenderera (toning makumbo): mapapu kumberi, squat + gumbo kubvuta kune iyo divi, kubvuta tsoka kune iyo divi pane ese mana makumbo kusimudza gumbo pane ese mana, zambuko, gumbo kusimudza padivi, sumo-squat. Kutenderera kunodzokororwa mumakumbo mashanu.

• 3 kutenderera (abs kurovedza muviri): Bhasikoro, rakakwenenzverwa kumuchina wekudhinda, kusimudza gumbo rezasi abs, kudzosera zvigunwe, kumonyorora mu tambo pamaoko angu, kumonyorora kudivi mune tambo, kumonyanisa gokora remabvi rakarara parutivi rwako, Superman. Kutenderera kunodzokororwa mumakumbo mashanu.

• 4 kutenderera (maoko toning): Bhoksi, Push-UPS, dumbbell bhenji yekutsikirira pamapfudzi, Bhokiseni, pushup + imbwa yakadzika, kusimudza dumbbells, kufamba puranga, kudzoreredza Push-UPS kubva pachigaro. Kutenderera kunodzokororwa mumakumbo mashanu.

7. Zuva Mushure mekubiridzira Kudya Kudya (60 maminetsi)

Iko kudzidziswa kunosanganisira zvikamu zviviri: maminetsi makumi matatu toning kurovedza kwenzvimbo dzedambudziko + 30 miniti cardio yekupisa kwemafuta. Unogona kumhanya zvese zvikamu kamwechete kana kuzvikamura kusvika mangwanani nemanheru.

Chimiro chekudzidziswa:

• Yakazara muviri toning (kurovedza kwemhasuru toni): sumo squat, squat + gumbo kubvuta kune iyo divi, diagonal mapapu, inokendamira munzira yakatarisana nePush-UPS kubva pachigaro, pushups, Bhasikoro, gluteal bridge, kubvuta tsoka kutsoka padivi pamakumbo mana. Kutenderera kunodzokororwa mumatatu matatu.

• Cardio kupisa mafuta (cardio kurovedza): kumhanya zahlest mhuru, kumhanya nekusimudza kumusoro mabvi, kusvetuka nemuviri uchicheuka, kusvetuka Jack, burpee, kusvetuka netambo, skater, yakatwasuka kumhanya. Kutenderera kunodzokororwa mumatatu matatu.

8. 1000 Koriori HIIT Mafuta Kupisa HIIT Workout (90 maminetsi)

Ichi chiitwa chemazana macalorie chinosanganisira 1000 kutenderera kwemaekisesaizi enzvimbo dzakananga, izvo zvinoshandura simba uye cardio-mutoro nekurema kwemuviri wake. Iko kuverenga hakudi.

Chimiro chekudzidziswa:

• 1 kutenderera (makumbo & butt toning + mafuta anopisa cardio): mune ino denderedzwa, mamwe ma cardio maekisesaizi uye maekisesaizi ezvidya uye magaro. Kutenderera kunotora maminetsi makumi maviri.

• Round 2 (toni maoko ekurovedza muviri): kutenderera uku kwaisanganisira Boxing, pushups, reverse pushups, kufamba mune tambo. Kutenderera kunotora maminetsi gumi nemashanu.

• 3 kutenderera (flat + abs cardio mafuta kupisa): mune ino denderedzwa, mamwe ma cardio maekisesaizi uye kurovedza kwedumbu pasi. Kutenderera kunotora maminetsi gumi nemashanu.

9. Cardio HIIT Workout + Garo, zvidya, Abs (60 maminetsi)

Mune ino nguva yekudzidziswa, toning kurovedza muviri kune matambudziko nzvimbo zvinoshanduka ne cardio kurovedza muviri. Chikamu chakakosha chekurovedza muviri chiri pasi, kusimbiswa kuri pazvidya, magaro uye dumbu.

Chimiro chekudzidziswa:

• 1 kutenderera (cardio kurovedza muviri): iwe unozotanga kudzidziswa neakanyanya Cardio maekisesaizi ekupisa macalorie uye kuwedzera metabolism. Kutenderera kunotora maminetsi gumi nemashanu.

• Round 2 (kurovedza zvidya uye magaro): ipapo iwe unozorovedza zvidya uye magaro, kusanganisira plyometric mune zvakasikwa. Kutenderera kunotora maminetsi gumi nemashanu.

• 3 kutenderera (kurovedza muviri kweiyo garo mumazariro): apedza kudzidziswa uye mafuta anopisa chinguva uprajneniyami kuhukura. Kutenderera kunotora maminetsi gumi nemashanu.

Iko kudzidzira kushoma kwakadzika

1. 700 Calorie Pisa Yakadzika Impact HIIT Workout (90 maminetsi)

Iko kushomeka kwakasimba kurovedza muviri kwakakodzera kune avo vasingadye mutoro unorema. Iwe wakamirira maawa mashanu nehafu ezviitwa zvinobudirira pasina kusvetuka. Chirongwa ichi chine maround matatu, iwe unogona kusarudza chete zvinonakidza zvikamu, kana pasina nguva yekuita maawa 1.5. Nezve kutenderera, iwe uchazoda dumbbell.

Chimiro chekudzidziswa:

• 1 kutenderera kwetsoka (makumbo & butt toning zviitwa): inokwenya kudivi, makwati akasiyana siyana uye mapapu, makumbo anosimudza akarara parutivi rwako uye mana mana misiyano yemabhiriji. Kutenderera kunodzokororwa mumakumbo maviri, yakazara nguva yekutenderera ingangosvika maminitsi makumi mana.

• Kutenderera 2 kwemaoko (toni maoko ekurovedza muviri): kurovedza ne dumbbells, kupuruzira kurovedza muviri, Bhokiseni, kurovedza muviri mumatambo, push-UPS. Kutenderera kunodzokororwa mumakumbo maviri, yakazara nguva yekutenderera ingangosvika maminitsi makumi mana.

• 3 kutenderera kusvika padumbu akasiyana maekisesaizi eCora akamira pasi, mune tambo. Kutenderera kunodzokororwa mumakumbo maviri, yakazara nguva yekutenderera ingangosvika maminitsi makumi mana.

2. Yakaderera Impact Cardio uye Toning Workout Kutanga (75 mins)

Iyi yepasi inokanganisa kurovedza muviri, hapana kunetseka pamabvi. Chiitiko chakanyarara, chinopa akasiyana maekisesaizi enzvimbo dzedambudziko. Chikamu chakakosha chekudzidziswa chinoitika pasi. Hapana mapapu uye squats, saka zvakachengeteka kune majoini.

Chimiro chekudzidziswa:

• 1 kutenderera (booty mhondi): zambuko, yakasimudza zambuko gumbo rinosimudza pamakumbo mana anosimudza makumbo akarara nedivi rako. Kutenderera kunodzokororwa munharaunda yechina, kutenderera kunotora maminetsi makumi maviri.

• Round 2 (maoko toner): kufamba mubhanhire kumusoro uye pasi, shandura Push-UPS cheya Push-UPS. Iyo yakatenderera inodzokororwa mumatatu matatu, iyo yakazara nguva yekutenderera ingangoita maminetsi gumi.

• 3 kutenderera (yakaderera maitiro mafuta kupisa): kufamba mubhawa + kusundira-UPS, Superman, divi rerutivi, kumonyorora padivi netambo, gumbo rinosimudza riri kumashure, vachisimudza makumbo vakarara kumusana. Kutenderera kunodzokororwa munharaunda yechina, kutenderera kunotora maminetsi makumi maviri.

3. Yakadzika Impact Workout Maitiro (55 maminetsi)

Mune ino Workout hapana yakasimba Cardio kurovedza muviri, chete kurovedza kwemhasuru toni. Chirongwa chakakamurwa kuita zvikamu zvitatu zvinoenderana nenzvimbo dzinonetsa.

Chimiro chekudzidziswa:

• 1 kutenderera (toning makumbo): mapapu, squats, makumbo anochinja, kusimudza gumbo uye mabhiriji ehudyu nemagaro. Kutenderera kunotora maminetsi makumi maviri.

• 2 kutenderera (flat abs kurovedza muviri): inosanganisira kurovedza muviri kwedumbu uye kuhukura, kunyanya pasi. Kutenderera kunotora maminetsi gumi nemashanu.

• 3 kutenderera (maoko ekurovedza muviri): kurovedza kwemaoko nema dumbbells uye kuonda. Kutenderera kunotora maminetsi gumi nemashanu.