20 kudzidzira kwemuviri mutete uye magaro akanaka aine bhendi yekusimbisa muviri

Bhendi rekusimbisa muviri inhamba inowedzera inozivikanwa pamba. Ichi chinhu chakanyanya nyore, chakakwenenzverwa uye chinoshanda chinoshambadzira, icho chinokubatsira iwe kushanda pamhasuru dzemuviri wese, asi kunyanya pamusoro pezvidya nemagaro.

Bhendi yekusimbisa imhete yakagadzirwa nelatex, iyo inopfekwa mutsoka uye inogadzira kumwe kuramba kwemhasuru dzehudyu nemagaro. Bhendi yekusimbisa muviri inogona kuita zviitwa zvemuviri wepamusoro, kupfeka bhandi rerabha pamaoko ako kana kungoibata muruoko rwako. Izvi zvinyorwa hazvitore nzvimbo yakawanda, zviri nyore kutakura, mutoro pane mhasuru zvinokupa iwe zvinoshamisa!

Exercises pamwe neakasimba bhendi + kwekutenga

Shandisa zvikwata zvemuviri:

• Zvishoma uye zvisina kusimba michina yemuviri, usatore nzvimbo yakawanda
• Inoshanda kune mhasuru toni uye kubvisa dambudziko nzvimbo
• Zvakawanda zvekurovedza muviri nebhendi rekusimbisa rinoitwa pasi, saka ivo vanokodzera vanhu vane matambudziko ejoin uye varicose mutsinga
• Kune akatiwandei matanho ekuzvidzivirira zvichienderana nehutano hwako uye mapoka ezvitunha
• Yakachipa pamutengo (mune huwandu hwe1000 rubles, unogona kutenga 4-5 mabhandi erabha emushonga wakasiyana)
• Iyo giya rakanakira vasikana, sezvo zvichibatsira kushanda magaro nezvidya zvisina huremu hwemahara uye michina yekurovedza muviri
• Kusimba kwakasununguka mabhendi ekunakidzwa kwekudzidzira kumba

Mazhinji emapurogiramu anotevera akagadzirwa kuratidza muviri uye kusimbisa mhasuru. Dzimwe dzadzo dzinosanganisira yakasimba Cardio Exercises iyo inokutendera iwe kuti uwedzere kudyiwa kwemakori uye nekukurumidza metabolism. Ndokumbira utarise kuti haasi ese mavhidhiyo akatumirwa ari kudziya uye sunga. Kana iwe uchida kudziya kwakanaka usati waita maekisesaizi uye kutambanudza mushure, wobva watarisa kwedu sarudzo dzezviitwa

• Warm-up usati wadzidziswa: sarudzo yesekisesaizi
• Kutambanudza mushure mekudzidzira muviri: sarudzo yemitambo

Workout pamwe neakasimba elastic band muchiRussia

Tinokupa sarudzo huru yekurovedza muviri ine bhendi yekusimbisa muviri kumba muchiRussia neChirungu iyo ichakubatsira iwe kugonesesa kushanda munzvimbo dzinonetsa dzezvidya nemagaro nemuviri wese. Iyo vhidhiyo nguva ndeye 10-40 maminetsi, iwe unogona kusanganisa akati wandei ekudzidzira zvikamu pakati pavo kana kuita imwe seti mumazana mashoma. Tinokurudzira kuti iwe ubate neyakagwinya rabha bhendi 3-4 nguva pavhiki kwemaminitsi gumi nemashanu yemhedzisiro.

TOP 50 varairidzi vakanyanya paYouTube

1. Ekaterina Kononova, Kurovedza muviri wese neelastic (maminitsi gumi nemashanu)

Muchirongwa ichi iwe unozorovedza muviri wako wese, kusanganisira hunhu hwakabatanidzwa, mune iyo inoshanda akati wandei mhasuru mapoka. Kutanga, iwe unowana mashoma emakumbo emitambo (kudhonza mabvi kugokora, kusimudza gumbo + kukwenya, kukwira nhanho), kurovedza muviri kwemaoko uye musana (kusimudza maoko kumativi, uchidhonza chingamu mumatope), kurovedza muviri kwedumbu uye kuhukura (Bhasikoro, chigero, uyo anokwira mutambo).

Workout pasina kusvetuka uye kumhanya kubva kuna Ekaterina Kononova

2. Ekaterina Kononova, Kudzidziswa nesimbi bhendi netambo (25 maminetsi)

Ekaterina Kononova akagadzirawo akateedzana eanoshanda ekudzidziswa epakati aine bhendi rekusimba uye tambo yekusvetuka. Mune aya mapurogiramu iwe unoshandura zvikamu zve cardio netambo yekusvetuka kwekurasikirwa kwemafuta uye zvikamu zvine kukodzera bhendi bhendi yemhasuru toni. Maitiro aya anozokutendera kuti ubvise mafuta akawandisa uye simbisa muviri munguva pfupi uchishandisa chakakwenenzverwa uye chakareruka michina. Kana iwe usina tambo, iwe unogona kuita zvakajairika kusvetuka kana kumhanya munzvimbo isina tambo. Mune runyorwa rwune mavhidhiyo mana, unogona kushandura pakati pawo nekudzvanya pamabhawa matatu akatwasuka mukona yepamusoro yekurudyi.

3. Anelia Skripnik: Kudzidziswa nesimbi bhendi yezvidya uye magaro (maminitsi gumi)

Zvikamu zvinoverengeka zvekudzidzisa zvine bhendi rekusimbisa muviri zvine Anelie Skripnik, iyo inotungamira YouTube chiteshi Fitnessomaniya. Ivo ese akakumikidzwa kune makuru echikadzi zvikamu zvemuviri: mahudyu uye magaro. Unogona kuzvichinjanisa kana kuzvisanganisa kuita chirongwa chimwe chinobudirira kwemaminitsi makumi mashanu. Muvhidhiyo iyi, maminetsi gumi nematatu aisanganisira squats, kukwira nhanho, zambuko, makumbo anosimudza mativi-akarara chigero.

4. Anelia Skripnik: Kudzidziswa neyakagadzika bhendi yegluteus (22 maminetsi)

Mune rino rakasimba Workout yezvidya uye magaro inosanganisira anotevera maekisesaizi: squats ane 180 degree kusvetuka 180 degrees, squat kusvetuka, kutapa makumbo kumashure, kusimudza makumbo akarara nedivi. Zvese zviitwa zvinoitwa neyakagwinya bhendi. Exercise kutsausa tsoka iwe ungangoda cheya kana fenicha sechibvumirano.

5. Anelia Skripnik: Kudzidziswa neyakagadzika bhendi yegluteus (22 maminetsi)

Mubasa iri rezvidya uye magaro zvinosanganisira anotevera maekisesaizi: kupuruzira squats, kukwira nhanho, kusimudza makumbo akarara padumbu mukusiyana kwakasiyana.

20 TABATA kudzidziswa kubva kuna Anelie Skripnik

6. Kudzidziswa pane muviri wese uine maviri akasimba mabhendi (maminetsi gumi nematanhatu)

Asi chiitwa chipfupi ichi chinonakidza nekuti kurovedza kunoitwa nezvikwata zviviri zvemuviri. Muhafu yekutanga yevhidhiyo uchafanirwa kushanda panguva yepamusoro neyepasi muviri. Semuenzaniso, iwe unotora gumbo kudivi uye panguva imwechete kusunungura chingamu. Muchikamu chechipiri chezviitwa zviri pasi kunyanya nekutarisa padumbu nemhasuru (tambo, chikepe, hyperextension).

7.Kuekisesaiza nebhendi yekusimbisa uremu uye matauriro (25 maminetsi)

Ichi chirongwa chiri kupisa-mafuta, saka zvinoenderana neavo vanoda kudzikira huremu. Iwe uri kumirira yakanyanya Cardio kurovedza, kuti iwe ugone kushandisa chingamu yekushoma kuramba. Mazhinji maekisesaizi anosanganisira akawanda mhasuru mapoka epamusoro uye ezasi muviri, kubatsira kupisa akawanda macalorie uye matauroni mhasuru. Kuwedzera, iwe uchazoda mwenje dumbbells ye 1-3 kg.

8.Fitberry: Seta nemabhandi erabha (30 maminetsi)

Iyo haina yakanaka kwazvo kurira kubereka, asi iko kuita kwakakwana kurovedza uremu kwemaminetsi makumi matatu. Varairidzi vanopa kwete kungozvishingisa, asiwo cardio kurovedza pamwe neiyo bhendi yekusimbisa. Chirongwa ichi chine simba kwazvo, chinoitika padanho repamusoro izvo zvinobatsira iwe kupisa mamwe macalorie. Iwo ekupedzisira maminetsi gumi echikamu anosanganisira yakaderera maitiro maitiro anoitwa pasi.

Workout ine bhendi yekusimbisa muviri muChirungu

1. Workout ine fitness bhendi naTracey Steen kubva pamaminetsi makumi maviri kusvika makumi matanhatu

Aya akasiyana siyana ekurovedza muviri aine bhendi yekusimbisa muviri anopihwa pane chiteshi Tracey Steen. Tracy inopa 8 kudzidziswa kuzere kubva pamaminetsi makumi maviri kusvika makumi matanhatu emuviri wese, uye zvakasiyana nemaglute. Murairidzi anoratidza zvidzidzo mumusha chaiwo, asi hazvina kukanganisa kunaka kwezvirongwa. Iwe unowana anoshanda kwazvo seti yekurovedza muviri neiyo bhendi yekusimbisa muviri, iyo iwe yaunogona kubvisa inonetsa nzvimbo munzvimbo pfupi. Mune runyorwa rwune mavhidhiyo mana, unogona kushandura pakati pawo nekudzvanya pamabhawa matatu akatwasuka mukona yepamusoro yekurudyi.

2. Tone It Up: 2 ​​kudzidzira neiyo yakasimba bhendi bhendi kwemaminetsi gumi nematatu

Varairidzi vanodakadza kubva kuTone It Up vanokupa mavhidhiyo mapfupi maviri ane bhendi rekusimba. Yekutanga Workout inosanganisira kurovedza muviri wese, kusanganisira tsoka, ruoko, dumbu uye kunyangwe cardio kurovedza. Chirongwa chechipiri chinosanganisira basa rakasimba muscular system, asi zvakare chikamu chepazasi chemuviri chichava mukushushikana kusingaperi.

Wongorora kudzidzira kushanda Tone It Up + wongororo

3. Katie Austin: 2 kurovedza muviri pamwe neakasimba elastic bhendi kwemaminitsi mashanu

Inokupa 2 mavhidhiyo mapfupi ane fitness band kubva kuna Cathy Austin, mwanasikana wemukurumbira murairidzi Denise Austin. Katie anopa zviyero zvepasi zvekukanganisa kurovedza kwenzvimbo dzedambudziko: makumbo, magaro uye mudumbu. Muvhidhiyo yekutanga iwe wakamirira zviitwa zvinotevera: kubvuta makumbo mune tambo, gumbo rinosimudza pamakumbo mana, Bhasikoro, bhiriji, kumonyanisa. Muvhidhiyo yechipiri: kusimudza makumbo muhafu squat, kutorwa kwemakumbo muhafu squat, kubvuta makumbo kumashure, kukwidza makumbo mubridge, kusimudza makumbo mubridge. Unogona kuita mavhidhiyo ese ari maviri imwe mushure meimwe mumakumbo mashoma.

4. Linda Wooldridge: 2nd Workout ine bhendi yekusimba kwemaminetsi makumi matatu kusvika makumi mana

Kana iwe uchirambidzwa kushamisika kurovedza, teerera kune aya mavhidhiyo maviri kubva kuna Linda Wooldridge. Iyo inopa inoshanda kurovedza pamwe neakasimba elastic bhandi pasi neisina-kukanganisa kurodha pazasi makumbo, izvo zvinobatsira kune vanhu vane matambudziko emabvi uye varicose mutsinga. Ose mashandiro anosanganisira akasiyana ekurovedza muviri kwedumbu, makumbo uye magaro mune maitiro ePilates.

Kudzidzisa Linda Wooldridge kune chidya uye magaro

5. Kurovedza kwepamusoro uye pasi kwemaminitsi makumi matatu

Yakanyanya yepamusoro mhando inogara kwenguva refu kurovedza kweiyo yepamusoro uye yepasi muviri inopa chiteshi Booty Bands. Muvhidhiyo yekutanga iwe wakamirira nzira dzepasi dzehudyu nemagaro munzvimbo dzakasiyana siyana: pamakumbo mana, padumbu, padivi, kumashure (yakachengeteka kumabvi). Tsandanyama dzichapisa! Yechipiri yekurovedza muviri inosanganisira kurovedza muviri kwemaoko ako, musana uye chipfuva - imwe yeakanyanya mavhidhiyo ari pamusoro wemuviri wemuviri ane hutano bhendi.

6. Rebecca Louise: Kurovedza muviri neyakavharwa bhandi pasi (maminitsi gumi)

Uku kurovedza kubva kuna Rebecca Lewis kuri zvachose pasi uye kunosanganisira akasiyana misiyano yemabhiriji ekukudziridza zvinobudirira kwetsandanyama dzechiuno, chiuno nemuchina wekudhinda, uye makumbo ekusimudza akarara parutivi rwako. Vhidhiyo inogona kushandiswa seMuwedzero kune yakakosha yekudzidzira kune yakatemerwa basa iyo gluteal mhasuru.

7. Nicole Steen: Rovedza muviri neyakavharwa bhandi pasi (maminetsi gumi nemashanu)

Kumwe kudzidzira kupfupi pauriri kwemagaro kunopihwa nemurairidzi Nicole Steen. Chikamu chakakura chezviitwa zvinoitwa muchinzvimbo pamakumbo mana uye nekurara nedivi rako. Iwe haushande chete glutes, asiwo zvekunze uye zvemukati zvidya. Vhidhiyo iyi inofamba zvakanaka nechirongwa chekare kubva kuna Rebecca Lewis.

Workout kubva kuna Nicole Steen yehudyu uye magaro

8. Popsugar: Ita maekisesaizi nebhande rakasungwa pasi (maminitsi gumi)

Muchiitiko ichi chipfupi uine bhendi rekusimbisa muviri zvese zviitwa zvinovata nedivi rako. Chirongwa ichi chipfupi, asi urikuzoshanda pamhasuru dzezvidya nemagaro, kunyanya pane zvidya zvekunze uye zvemukati.

Onawo:

• Midziyo yekusimba yekudzidzira kumba: ongororo yakazara
• Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
• FitnessBlender matatu akagadzirira - akagadzira Workout yehuremu
• Kudya kwakakodzera: kupi kwekutanga? Yakatsanangurwa nongedzo pakuchinja kuenda kuPP!

Makumbo uye magaro, Nekuverenga