Mukati
- 7 yenguva cardio yekudzidzira kubva kuna Natalie ICO
- 1. 30-Minute Hutsinye HIIT Workout Mafuta Kuputika
- 2. 32-Minute Yakazara Muviri Workout Nemaremu
- 3. Pisa mazana mashanu macalorie - Tabata Workout yeMafuta Kusvira & Toning
- 4. Mafuta Anopisa Misumbu Kuvaka Cardio Sculpt neDumbbells
- 5. 33-Minute Hiit Cardio Workout ye Fat Kurasikirwa & Simba
- 6. Hardcore Mafuta Kusvira Cardio Workout
- 7. Cardio Kickboxing Workout neJump Rope
- Bhonasi: Brutal Kettlebell Workout Kumba
IKO Natalie (Natalie Yco) inozivikanwa American mudzidzisi uye iyo nyanzvi pane imwe nguva yakatenderera yekudzidziswa. Iwe unogona kunge uchiziva Natalie, nekuti iye anenge ari anogara aripo mukwikwidzi wezvirongwa Jillian Michaels. Natalie anosangana nesu mu30 Day Shred, Body Revolution, Killer Abs, Killer Buns & Thighs uye imwe vhidhiyo, saka iye anonyatsozivikanwa kune vateveri vekudzidzira kumba.
Natalie IKO mudzidzisi wega ane makore anopfuura makumi maviri ane ruzivo mukusimba. Hunyanzvi hwake, cardio Workout, HIIT, kickboxing. Haana kutora chikamu kwete muzvirongwa chete Gillian Mikes, asi mumavhidhiyo mazhinji eExerciseTv, OnDemand uye GymRa. Natalie akarairidzirawo nyeredzi dzinozivikanwa dzeHollywood uye anodikanwa kwazvo semurairidzi wemuviri muCalifornia.
Isu tinokupa iwe 8 kudzidziswa kwema cardio kubva kuna Natalie uye chiteshi GymRa yekupisa mafuta, kubviswa kwenzvimbo dzedambudziko uye nekutaurisa muviri. Iyo nguva yekudzidziswa ndeye 30-45 maminetsi, ivo vanokodzera epamusoro nhanho kana yeavhareji, asi nekutsungirira kwakanaka kune zvemwoyo kushushikana. Zvirongwa zvakanyanya zvemukati mune zvakasikwa uye zvinotora padenderedzwa musimboti.
Natalie anodzidzisa makirasi rimwe diki kushayikwa kwekudzidziswa. Iye anogara achitaura pamusoro pezvakareruka / zvakaoma kunatsiridzwa kwezviitwa, saka uchafanirwa kutevedzera nhanho yake, kana kuyedza vega. Nekudaro yakasununguka uye ine hushamwari maitiro emabasa, pamwe neakakura akarongeka mashandiro anoregedza izvi zvisirizvo.
7 yenguva cardio yekudzidzira kubva kuna Natalie ICO
1. 30-Minute Hutsinye HIIT Workout Mafuta Kuputika
- Nguva Yakare: 30 maminitsi
- Zvishandiso: dumbbells
- Makorori: ~ 300 macalorie
HIIT kudzidziswa, iyo inosanganisira mukati pachezvayo kuchinjaniswa kwekadhiyo uye simba rekurovedza kwemhasuru dzemuviri wese. Iwe uchawana gumi akateedzana maekisesaizi ayo anogara kwemaminetsi makumi mashanu- nemakumi matanhatu uye achidzokorora mumakumbo maviri. Panguva yese yekudzidzira, Natalie anopa nguva shoma yekuzorora pakati pemaseti. Pakati pekurovedza muviri iwe uchasangana nedivi mapapu, plyometric kusvetuka, squats, mapuranga maitiro, rolls pane iyo Mat. Natalie anokuyeuchidza zvakare kuti iro mukana mukuru wekudzidzisa kweHIIT: iwe unopisa macalorie kwete chete mukirasi, asi mukati ma10 maawa mushure.
2. 32-Minute Yakazara Muviri Workout Nemaremu
- Nguva Yakare: 30 maminitsi
- Zvishandiso: dumbbells
Rasikirwa nemafuta uye taura maoko ako, mapendekete, dumbu, magaro uye makumbo aine Yakazara Muviri vhidhiyo Workout Nemaremu akazara muviri kubva kuna Natalie IKO. Iwe uchawana inodzidziswa yenguva yekudzidzira. Muchirongwa che5 kutenderera kwekurovedza muviri, yega yega inotenderera inosanganisira 2 zviyero uye 2 cardio kurovedza. Iwe uchashanda zvinoenderana nechirongwa ichi: masekondi makumi mashanu uchirovedza masekondi gumi nemashanu. Pakati pe cardio kurovedza muviri, iwe uchasangana neeerobics, plyometrics, kickboxing. Simba rekurovedza rinoitwa ne dumbbells.
3. Pisa mazana mashanu macalorie - Tabata Workout yeMafuta Kusvira & Toning
- Nguva Yakare: 45 maminitsi
- Inventory: hazvidiwe
- Makorori: ~ 500 macalorie
Hakuchina zvimwe kubudirira nzira yekupisa mafuta kupfuura TABATA-Workout. Natalie akakugadzirira vhidhiyo yemaminetsi makumi mana neshanu inosanganisira anokwana mashanu. Munharaunda yega yega munenge muri vaviri vaviri kuti muite zviitwa zviviri zvine huremu hwomuviri wake (cardio nesimba). Iwe uchaita TABATA musimboti: makumi maviri masekondi kushandisa 45 masekondi zororo. Mhinduro nezvechirongwa ichi kubva kune watinyorera, Helen:
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4. Mafuta Anopisa Misumbu Kuvaka Cardio Sculpt neDumbbells
- Nguva Yakare: 33 maminitsi
- Zvishandiso: dumbbells
- Makorori: 350-480 makori
Iyi nguva yekudzidzira wedunhu naNatalie inosanganisira kuchinjanisa cardio uye kuveza kurovedza muviri kupisa mafuta uye kutaura muviri. Iwe uchawana 3 denderedzwa kurovedza. Denderedzwa rega rega rinosanganisira 6 inoshandisa aerobic uye simba rehunhuizvo zvinodzokororwa mumaseti maviri. Exercises yekupedzisira 2 masekondi. Kurovedza kunokurumidza kwazvo, uye hauzocherechedze kuti 30 yematemu ekurovedza muviri acharamba sei ari kumashure. Nekuchinjanisa cardio kurovedza muviri uye kurovedza nema dumbbells iwe unozogona kumira pairi kubva pakutanga kusvika kumagumo.
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5. 33-Minute Hiit Cardio Workout ye Fat Kurasikirwa & Simba
- Nguva Yakare: 30 maminitsi
- Zvishandiso: dumbbells
- Makorori: ~ 300 macalorie
Iyi inoshanda yeHIIT Workout ichakubatsira iwe kupisa mafuta, kusimbisa muviri uye kuwedzera metabolism. Zvishoma zvakasiyana muchimiro kubva kune vhidhiyo yapfuura. Iwe unowana mashanu maekisesaizi emuviri wese anodzokororwa mukati memakirasi ese. Muchikamu chekutanga uchaapedzisa mumasekondi makumi matanhatu, wechipiri kwemasekonzi makumi mashanu, wechitatu kumasekondi makumi mana uye wechina kwemasekondi makumi matatu. Maekisesaizi anosanganisira akati wandei mhasuru mapoka: mamwe mabhureki, + mitsipa, akafa, + mapapu, kufamba kwepuranga, kusvetukira mupuranga, padivi rerutivi. Iwe unozoda peya ye dumbbells.
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6. Hardcore Mafuta Kusvira Cardio Workout
- Nguva Yakare: 45 maminitsi
- Inventory: hazvidiwe
- Makorori: 350-400 kcal
Hardcore Fat Kupisa Cardio Workout - iyi ndeimwe yakatenderera nguva yekuita cardio Workout yemuviri wese. Muvhidhiyo iyi Natalie akatendeuka katatu. Denderedzwa rega rega rinosanganisira mishanu yekudzikisira uremu zvese aerobic uye simba rehunhu. Dzidzira kuita denderedzwa zvakare mumaseti maviri. Muvhidhiyo ino iwe unowana yakawanda ye anoshanda maekisesaizi eCora, hazvishamise kuti kirasi inonzi Hardcore.
7. Cardio Kickboxing Workout neJump Rope
- Nguva Yakare: 30 maminitsi
- Zvishandiso: svetuka tambo
- Makorori: 220-300 makori
Inonakidza kwazvo kurovedza muviri iyo inosanganisa kurovedza netambo yekusvetuka uye kickboxing. Kana iwe usina tambo, hapana chekushushikana, unogona kungojamba / kumhanya munzvimbo usingashandise. Chirongwa chiri seinotevera: 1 miniti yekukwikwidza 1 miniti kusvetuka tambo. Pane 10 akasiyana maekisesaizi kubva ku kickboxing, pakati pauchasvetuka tambo. Kudzidzisa Bosu uye kwakakodzera kwazvo kune vese vanoda tambo yekusvetuka.
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Bhonasi: Brutal Kettlebell Workout Kumba
- Nguva Yakare: 20 maminitsi
- Inventory: 2 zviyero 3-6 kg
- Makorori: 200-250 kcal
Chirongwa ichi hachina kubatanidzwa mune yedu yepamusoro, nekuti haigone kuverengerwa kune cardio-kudzidziswa, asi haitaure nezvayo. Muvhidhiyo iyi, Natalie anovavarira kushandura tsandanyama dzose mumuviri wako, bvisa muviri kubva mukuzeya uye kusimbisa chero nzvimbo dzedambudziko. Kune izvi iwe uchazoda maviri kettlebhero, asi kana usinga, unogona kutsiva iwo madhumbe. Chirongwa ichi chinosanganisira mashanu kutenderera, denderedzwa rega rega rine kurovedza muviri wepasi nemuviri wepamusoro Zvese zviitwa zvinoitiswa gumi nematanhatu.
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Tine chokwadi chekuti vateveri vekudzidzisa kweHIIT vanosanganisira chirongwa Natalie ICO kune yako yekuunganidzwa kwekusimba. Akasiyana uye anoshanda kwazvo maekisesaizi kubva kuGymRa ichakubatsira iwe kuita nhanho huru yakananga kune yakatetepa chimiro.
Verenga zvakare: Wepamusoro makumi maviri ezviitwa zvekuvandudza mamiriro uye kururamisa kumashure.
Pasina stock, Yekuonda uremu, Cardio Workout