14's low impact cardio workouts kubva kuFitnessBlender yevatangi vasina kusvetuka

Ingo tanga kudzidzira uye usingazive pekutangira? Kana kutsvaga makirasi akareruka pasina kusvetuka uye kuvhundutsa mitoro pamajoini? Isu tinokupa iwe yakasarudzika yakaderera rovera cardio Workout yevatangi neFitnessBlender. Kubudikidza neizvi zvinoshanda uye zvakachengeteka zvirongwa zvemuviri wese, iwe unozokwanisa kudzikisa huremu uye kuwana mutete chimiro.

FitnessBlender ibhuku rakasiyana rezvidziro zvemahara izvo zvinobatsira iwe kudzikisa huremu uye uwane chimiro chakakwana. Vakagadzira chirongwa ichi, Kelly naDaniel vakagadzira zvinopfuura mazana mashanu ezvidzidzo zvevhidhiyo uye vanogara vachisunungura chirongwa chitsva chekudzikisa huremu.

Ndiani anokodzera kushomeka kwakasimba kurovedza muviri (Low Impact) kubva kuFitnessBlender:

  • Ivo vari kungotanga kurovedza muviri uye vachitsvaga anoshanda, asi anodhura zvirongwa.
  • Ivo vari kupora kubva mukukuvara kana mushure mekumanikidzwa kwenguva refu kubva pamutambo.
  • Avo vanorambidzwa mukuvhunduka vachikwenya mamiriro emutoro.
  • Ivo vane huremu hwakakomba, zvinoreva kuti kusvetuka hakudiwe.
  • Vaya vasina kutsungirira kwakakwana kuti varambe vakasimba cardio Workout.
  • Vaya vari kuita mangwanani-ngwanani / manheru) / panguva yekurara kwemwana uye vachitsvaga zvirongwa zvisingazogadziri ruzha rusina basa.

Mukutsanangurwa kwekudzidziswa kwakapa huwandu hwemacalorie akapiswa uye kuomarara kwevhidhiyo (pachiyero): ruzivo urwu rwunotorwa kubva kune yepamutemo webhusaiti FitnessBlender. Yedu kuunganidzira inosanganisira iyo vhidhiyo kuomarara 2 uye 3. Kuti udzidzire zvakanyanya hazvidi zvekuwedzera zvekushandisa, maviri chete mavhidhiyo, zvinofanirwa kuve nemadhibheri (unogona kutsiva mabhodhoro emvura).

Kana iwe uchangotanga rwendo rwako rwekugwinya, tora yakaderera maitiro cardio kurovedza kubva kuFitness Blender 4-5 nguva pasvondo kwemakumi maviri nemakumi matatu maminetsi. Mune ramangwana, iwe unogona kuwedzera iyo nguva yekurovedza muviri kusvika pamaminetsi makumi mana nemashanu. Ipfupi 20 mineti vhidhiyo inogona kuitwa mumakumi matatu emakumbo, uye inogona kusanganiswa nezvirongwa zvakareba.

Anenge mapurogiramu ese anosanganisira kurovedza muviri kwetoni yemhasuru, saka hautombofaniri kuwedzera kuhutano hwako humwe huremu hwekudzidzira. Mavhidhiyo ari pazasi haakwanise kuverengerwa kune yakachena cardio, iri panzvimbo inoshanda yekudzidzira nguva yemuviri wese. Sarudza mavhidhiyo mashoma zvinoenderana nezvaunoda uye tanga kuona nhasi!

Vamwe vakapa vhidhiyo kwete kudziya-kumusoro uye kutonhora-pasi, saka ini ndichazviedza iwe pamberi nepashure pekirasi:

  • Kudziya: https://youtu.be/iYFKB5fgqtQ
  • Kutora: https://youtu.be/u5Hr3rNUZ24

's low impact cardio Workout kubva kuFitnessBlender kwemaminitsi makumi matatu

Zvese zvinomiririrwa zvakaderera zvine chekuita nekudzidzira zvinogara pamusoro pe30 maminitsi. Vhidhiyo ine ipfupi nguva haisanganisi kudziya-uye hitch, saka nguva yekirasi ichave yakareba kupfuura maminetsi 8-10.

1. Kutanga Boot Camp - Nyore Toning & Yakadzika Impact Cardio

  • Nguva Yakare: 22 maminitsi
  • Makorori: kcal 115-184
  • Zvakaoma: 2
  • Tarisa: pasi muviri
  • Zvishandiso: dumbbells

Izvo zvakaderera zvine mutsigo cardio Workout naKelly inoitika pane yakatenderera musimboti: 8 kurovedza uine kusimbisa zvidya nemagaro, yakadzokororwa mumatatu matatu. Chiitwa chega chega chinotora masekondi makumi mana. Chirongwa chinoratidzwa pasina chidziya-kumusoro uye chinotonhorera-pasi. Iwe uchazoda huremu 3-40 kg.

Dzidzira: Tap & Pulls, Squat + Twist Punch, Cross Squats, Half Jacks, Plyo Wall Push Ups, Mhuru & Yakazotevera Inosimudza, Tricep Extensions + Vakafa Vanosimudza, High Knee Inodhonza.

Beginner Boot Camp Workout -- Easy Toning & Low Impact Cardio Workout ine Fitness Blender

2. Yakaderera Impact Cardio Workout yeVatangi

Iko kushomeka kwekurovedza muviri kunosanganisira mapoka matanhatu ezviitwa zviviri muboka rega-rega zvinodzokororwa mumatanho maviri (ABAB fomati). Maekisesaizi ari kunyanya kusanganiswa. Chirongwa chiri seinotevera: 30 masekondi kurovedza - masekondi gumi zorora.

Kudzidzira: Rutivi 4 Jacks + 4 Zvibhakera, 3 Kufora + Mberi Kick, Crunch + Imwe Gumbo Kudonhedza Push Up + Simudza, Kuchinjana Nhanho Kupfuura, Nhanho Nhanho + Knee, Ankle Taps Plank, Revers Step / Lunge, Push Double Yakakwira Knee, Side Lunge + Reach , 5 Kufora + Reverse Simudza.

3. Yakaderera Impact Kutanga Cardio Workout

Ichi chi zvakasiyana-siyana 's low impact cardio Workout kubva pane yakapihwa. Inosanganisira makumi maviri akasiyana musanganiswa wezviitwa zvemuviri wese zvinoitwa kwemasekondi makumi mashanu nemashanu + nemaminitsi gumi ekuzorora.

Dzidzira: Famba munzvimbo, Butt Kicker Rows, Torso Twist + Arms & Knee Up, Arm Swing Matanho, Pulldown & Reverse Matanho, Bow & Arrow Twists, Yakakwira Knee + Kick, 2 Side Jacks + 2 Reverse Lifts, Walkdown + Knee Down, Side Step Knees, Squat + Gumbo Simudza, Nhanho Pamberi & Press, Side Lunge Slide + Mhuru Inosimudza, Kufora Kugunzva Jack, Squat, Push Up, Gumbo Kusimudza, Bridge, Cat Cow Shiri Imbwa, Crunch, Plank + Arm Bata.

4. Yakaderera Impact Cardio Workout yeVatangi

Izvo zvakaderera zvine simba kurovedza zvine 3 kutenderera kwemaekisesaizi 7 kurovedza mudunhu rega rega. Kudzidziswa kwangu kwaisanganisira kurovedza muviri uye kusimbisa masimba nema dumbbells, nekutarisa pazvidya nemagaro. Iwe uchazoda dumbbells anorema 1-3 kg. Warm-up uye hitch haina kuiswa muchirongwa.

Kudzidzira: Jog muNzvimbo Jacks, Windmill Matanho, Squat + Zvibhakera, Lunge + Curls, Lunge + Tricep Kuwedzeredzwa, Chigunwe chemunwe kuToe Jacks, Stutter Nhanho.

5. Yakaderera Impact Cardio Bodyweight Workout

Uku kudzikira kwekukwikwidza kurovedzwa kubva kunaDanieri wauri kumirira 6 mapoka e2 kurovedza muviri muboka rega rega. Boka rega rega rekurovedza muviri rinodzokororwa mumatanho maviri e10 kudzokorora mune yega seti nezororo shoma pakati pezviitwa (ABAB fomati). Warm-up uye hitch haina kuiswa muchirongwa.

Dzidzira: Slow Burpees, squats, Imwe Gumbo Yakakwira Makumbo, Inononoka Mt. Vanokwira, Vanononoka Ice Skaters, Rutivi Rwemapango Gumbo Rinosimudza, Rutivi Hip Inosimudza, Plank Yakawedzerwa, Knee Tuck Crunches.

6. Yakadzikama Yakadzika Impact, Imba Cardio Workout

Izvo zvakaderera zvine chekuita nemoyo kudzidziswa kurovera zvinowedzera zvinosanganisira kurovedza muviri kwakaringanaizvo zvinokubatsira iwe kushandisa hombe nhamba yemhasuru. Chirongwa ichi chine maviri anotenderera e10 kurovedza mumativi ega ega. Chiitwa chega chega chinotora masekondi makumi mashanu. Warm-up uye inotonhorera-pasi kwete.

Dzidzira: 4 mutumbi Vanokanganisa + 2 Kicks, X squats, Deadlift Jacks, Kumusoro & pamusoro Matanho + Mabvi, nonoka Squats + Hook, nyarara Burpees, Arm & gumbo musaridzwa Anofamba, 3 Kumonyorora + ibvi Ups, Plank Tuck + Kuwedzeredzwa, Low Gare gare Matanho.

7. Yese Muviri Toning Yakadzika Impact Cardio Workout

Iri cardio Workout rine denderedzwa mbiri dzedzidzo gumi munharaunda imwe neimwe. Chiitwa chega chega chinodzokororwa kwemasekondi makumi mashanu pakati peeseti kuzorora zvishoma. Kumwe kwekurovedza muviri muchirongwa ichi zvinokwanisika kuita nema dumbbells, kunyangwe Kelly achivaratidza pasina huremu hwekuwedzera.

Kudzidzira: Plank Kubata pasi, squat, Lunge + Press, Push Up Famba + Kudzoka Bow, Bentover Fly, Reach, Squat + Rotation, Crisscross Knee Pulls, Famba, Push Up, Toe Kubata Kicks, squat Reach.

8. Yakadzika Impact Cardio Workout - Muviri Wese

Ndizvo kusununguka kushanda kunze kurovedza muviri kubva kunaDaniel nezvinhu zvakashata zvine simba cardio. Chirongwa ichi chinosanganisira mapoka matanhatu ezviitwa zviviri muboka rega-rega zvinodzokororwa mumatunhu maviri (ABAB fomati). Iwe uchashanda pamapoka ese emhasuru, uye kupomba kuchasimudza nekuda kwekuchinja kwakawanda mumirau. Zano rekurovedza muviri: masekondi makumi mashanu anoshanda masekondi gumi nemashanu.

Dzidzira: Slow Burpee, Side Lunge and Reach, Plank with Lift, Sumo Squat Mhuru Simudza Side Plank Gumbo Kusimudza, Side Plank Gumbo Kusimudza, Yakadzika squat, Rutivi Nhanho Kusvetuka Jack.

9. Calorie Blasting Yakadzika Impact Cardio Boot Camp

Mune ino trenirovka yakaderera mhedzisiro iwe unowana matatu denderedzwa rekudzokorora kudzidzira gumi kurovedza mune yega yega kutenderera. Chiitwa chega chega chinotora masekondi makumi mashanu pakati pekurovedza muviri chinotarisirwa kuzorora kwemasekondi gumi. Warm-up uye inotonhorera-pasi ipapo, saka chirongwa chichagara maminitsi anopfuura makumi mana.

Dzidzira: Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Knee Tuck & Leg Lift, Side Plank, Bhasikoro Crunch, Bridge, Yekupedzisira Toe Kubata Nhanho Inosiyanisa Kick.

's low impact Workout yevatangi veFitnessBlender kwemaminitsi gumi

Kupfupisa kurovedza kune zvikomborero zvakawanda Kutanga, iwe unogona kuvawedzera kune chero chimwe chirongwa seyekuwedzera mutoro. Chechipiri, unogona kuvatevera kana usina nguva yakawanda yekusimba. Asi kana iwe, pane kudaro, uine nguva yakakwana yekurovedza muviri, zvakapusa dzokorora iyo 10-maminetsi vhidhiyo mumakumbo mashoma nekuzorora kwemaminitsi 1-2 pakati pekutenderera.

Ndokumbira utarise, izvi zvipfupi zvakaderera zvine simba zvekurovedza muviri hakuna kudziya-uye kutonhorera-pasi!

10. Nyore paKnees Kickboxing Blend

Iri pfupi cardio kurovedza kunoenderana nekufamba kweye kickboxing. Iko hakuna squats uye mapapu, saka chirongwa ndechechokwadi yakachengeteka pamabvi ako. Iwe uchaita mubatanidzwa uri nyore wezvibhakera uye kurova izvo zvinoteedzera kickboxing. Kungomirira iwe kurovedza kwema7 kwemasekondi makumi mashanu imwe neimwe.

Kudzidzira: Kumberi Kick, Kick Yekumashure, Yakakwira Knee Jacks, Punch uye Lean Inosimudza, Kumusoro Kucheka + Kick, Tap Mitsara, Jab + Cross + Knee, Corkscrew Toe Inobata.

11. Yakaderera Impact Kutanga Cardio - Kwete Kusvetuka

Imwe ipfupi yakaderera maitiro ekurovedza muviri wese. Chirongwa ichi chinosanganisira mapoka matatu ezviitwa zviviri muboka rega rega (ABAB fomati). Iwe unenge uchiita basa pasi pechirongwa: makumi mana masekonzi anoshanda - masekondi gumi zorora. Anenge ese maekisesaizi kusanganiswa. Chirongwa chinogona kuve chakaomarara kana iwe ukashandisa dumbbells.

Dzidzira: Famba munzvimbo + Yakawedzerwa, Inononoka Garo Kicker + Dhinda, Yekupedzisira Matanho + Mitsara, Yakakwira Knee Inodhonza, Nhanho Kupfuura, Push Up + Kuwedzera.

12. Yakaderera Impact Kwete-Jump Belly Fat Nguva yekudzidzira

Uku kupfupika kushoma kwekuita kurovedza muviri kunosanganisira gumi zviitwa zvauchazoita kwemasekondi makumi mashanu + masekondi gumi kutyora. Chirongwa ichi chinopa matauriro kumuviri wese, asi kunyanya zvine mutsindo zvinoshanda muswe wepakati.

Kudzidzira: Warrior Lunges, Toe Kubata Kick + pasi Floor Tap Kumusoro Knees + Kick, Famba Pasi + Side Star, Torso Twists + Knee, Tricep Push Ups to Cobra, Bicycle Crunches, Back Bow Pulls, Flutterkick + Gumbo Kudhonza, Gumbo Muchinjikwa Mabhiriji.

13. Yakaderera Impact HIIT Cardio Workout

Iyi nguva yepakati yakadzika kukanganisa TABATA kudzidziswa kunosanganisira yakazara chete 4 kurovedza muviri. Chiitwa chega chega chinoitwa mumaseti mana zvichienderana nechirongwa chemasekondi makumi maviri anoshanda - masekondi gumi zororo.

Dzidzira: Walkdown Push Ups, squats + Kicks, Lateral Nhanho Inodhonza, 3 Zvibhakera + 2 Yakakwira Knee Inodhonza

14. Mafuta Kusvirwa Kwakadzika Impact Cardio Workout

Uku kurovedza kunosanganisira 9's low impact maitiro, iyo inogara masekondi makumi mashanu. Maekisesaizi anokurumidza kubudirira mumwe nemumwe, pakati penzira dzacho panenge pasina zvinokanganisa.

Kudzidzira: Kumusoro Knees + Pushes, Quiet Burpees, Side Lunge + Rotations, Torso Twists + Squats, Low Lateral Steps + Curtsy Lunges, Kumira Crisscross Crunch + squats, squats + Pulls, Lunges + 4 Rotations.

FitnessBlender's low impact Workout mutafura

Kuti zvive nyore kwauri, kukupa iwe kudzidziswa kwese muchimiro chetafura. Makirasi ari patafura ari muhurongwa hwakaenzana hwaanoratidzwa pamusoro.

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ra		Dziisa
1Kutanga Boot Camp, Yakadzika Impact Cardiopasi22 Maminitsi115-1842kwete
2Yakadzika Impact Cardio Workout yeVatangimuviri wese27 Maminitsi120-2432Ehe
3Yakaderera Impact Kutanga Beginner Cardio Workoutmuviri wese27 Maminitsi122-2252Ehe
4Yakadzika Impact Cardio Workout yeVatangipasi30 min.210-3302kwete
5Yakadzika Impact Cardio Bodyweight Workoutmuviri wese22 Maminitsi84-1683kwete
6Yakanyarara Yakadzika Impact Imba Cardio Workoutmuviri wese22 Maminitsi132-2983kwete
7Yese Muviri Toning Yakadzika Impact Cardio Workoutpasi30 min.150-2703Ehe
8Yakadzika Impact Cardio Workout Yese Muvirimuviri wese30 min.155-2483Ehe
9Kalori Inoputika Yakadzika Impact Cardio Bhogi Musasamuviri wese33 Maminitsi221-3863kwete
10Nyore pane iyo Knees Kickboxing BlendKOR10 min.45-722kwete
11Yakaderera Impact Kutanga Beginner Cardio Kwete Kusvetukamuviri wese10 min.43-692kwete
12Yakadzika Impact Kwete-Jump Belly Fat NguvaKOR10 min.40-802kwete
13Yakadzika Impact HIIT Cardio Workoutmuviri wese10 min.35-782kwete
14Mafuta Kupisa Kwakadzika Impact Cardio Workoutmuviri wese10 min.45-723kwete

Kana iwe uchida kuita kuti iro basa rive nyore, iwe unogona kusanganisa izvi zvakaderera zvine simba cardio Workout nesimba rekudzidzisa. Semuenzaniso, tarisa kuunganidzwa kwedu yemapurogiramu emagetsi ane dumbbells pamatanho ese ehutano:

Pasina masheya, Kune vanotanga, Cardio Workout yakaderera zvine simba kurovedza muviri

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