Mukati
Mazuva ese webhusaiti ine zvirongwa zvevadzidzisi vakasiyana vemakirasi pamhepo. Isu tato taura nezve vhidhiyo Nhema Moto naBob Harper naInferno kubva kuna Anna Garcia, iyo yakagadziriswa nevarairidzi pamwe chete neDailyBurn.
Asi kana iwe usiri kufarira chirongwa chakabatanidzwa, kwenguva yakati rebei, uye uchisarudza kuita imwe vhidhiyo, saka edza kurovedza kumwe chete kubva DailyBurn. Iwe unogona kusiyanisa pakati pavo, kana isu tinogona kuwedzera chirongwa chako chikuru mukufunga kwako.
Mune rondedzero pazasi inoratidza kuomarara uye huwandu hwemacalorie hwakatsva purogiramu yega yega. Ruzivo urwu rwunotorwa zvakananga kubva kune webhusaiti DailyBurn. Zvinogona kusiyana nezviitiko zvako zvega uye nekuita kwako pamoyo wekutarisa.
7 akasiyana maekisesaizi kubva kuDailyBurn
1. JR Rogers - Dhonza Simba
- Nguva Yakare: 29 maminitsi
- Dambudziko: Pakati
- Makorori: 215 kcal
- Zvishandiso: dumbbells kana chest expander
Dhonza Simba isimba rekudzidzisa zvakanyanya kwemaoko nemapfudzi. Iwe unozorovedza nekupokana nemhasuru toni yemuviri wepamusoro. Iye murairidzi anovhurwa muchirongwa chekwakapfuura kurovedza muviri icho vazhinji vacho vanoziva. Kumwe kurovedza kunowedzera kuomarara nekubatanidza iyo yepasi muviri. Semuenzaniso, kusimuka kwemakumbo ekuwedzera kubata bata.
Kudzidziswa kwaitwa wakasununguka kumhanya pakati penzira yacho kunotora zororo pfupi. Musikana anoratidzira kurovedza nema dumbbells, murume anoratidzira kurovedza pamwe neexpander (mune rimwe kurovedza muviri, zvakare rinosanganisira yakatwasuka bhaa). Unogona kuzvisarudzira wega vhezheni yechirongwa yekuita.
2. Cody Chitoro - Metabolic Maximizer
- Nguva Yakare: 31 maminitsi
- Zvakaoma: Kumusoro
- Makorori: 305 kcal
- Inventory: hapana kuverenga
Metabolic Maximizer yakamisikidzwa varairidzi Kupisa kwemazuva ese sechirongwa chine huwandu hwepamusoro hwekuoma. Uye zvachose hazvishamise, iri kirasi yenguva ichakumanikidza kuti uite nhamburikokuzviita kubva pakutanga kusvika pakupedzisira. Usanyengedzwe neakaderera macalorie kudyiwa, iyo huru chikamu cheiyo Workout inongori chete gumi nemashanu maminetsi.
Chimiro chechirongwa chiri nyore kwazvo. Kukumirira iwe gumi nemana emitambo yekurovedza ine mapfupi mabhureki pakati pekutenderera. Munharaunda yega yega iwe uchaita zviitwa zvina zvevashanu zvekare. Nekudaro, chirongwa ichi chine of 4 zvakafanana kurovedza, iyo inodzokororwa mukati mekudzidzira kwese. Maekisesaizi anoratidzwa mune maviri vhezheni: yakapusa uye yakaoma.
3. JR Rogers - Makumbo Anofukidza
- Nguva Yakare: 30 maminitsi
- Dambudziko: Pakati
- Makorori: 211 makori
- Zvishandiso: dumbbells
Workout yemaoko nemapfudzi akatsanangurwa pamusoro, inogona kunyatsobatana nevhidhiyo Lethal Legs. Pamwe pane vasikana vasingazorote kuvandudza gumbo rako chimiro. Chirongwa ichi chinosanganisira maitiro anoshanda ne plyometric, simba uye Barnum kusarura. Iko kusanganisa kunokutendera iwe kuvimbiswa kuvandudza chikamu chepazasi chemuviri.
Chirongwa ichi chiri mukumhanya kwakasimba, asi zvakanyatso kushivirira. Mapfupi zvikamu ane plyometrics uye marefu zvikamu zvine simba zviitwa uye kurovedza muviri. Mune kumwe kurovedza, ungangoda exander, asi hazvisi zvekumanikidzwa, mumwe wevasikana ari kuratidza kurovedza pasina iye. Iye zvakare anoratidza kusiyanisa kuri nyore kwechiitwa, kusanganisira pasina kusvetuka.
4. Judi Brown - Kickboxing Nguva Yekudzidzisa
- Nguva Yakare: 35 maminitsi
- Dambudziko: Pakati
- Makorori: 433 kcal
- Inventory: hapana kuverenga
Uku kudzidziswa kwakadzika kwehafu yenguva kwehafu yeawa chete kunovimbisa kupisa makori anopfuura mazana mana! Chirongwa ichi chakavakirwa pazviitwa kubva ku kickboxing, asi mutoro unowedzera nekuwedzera plyometric mitoro. Dzidzo yese inoitwa nenzira isiri-yekumira modhi, asi nekuchinjanisa zvinomhanya uye zvishoma nezvishoma hazvisi zvakanyanya kuomarara.
Iwe unogona kutevera iyo yakajeka vhezheni yechiitwa, asi usingakwanise kupa zana%, kurovedza pane yakaoma sarudzo. Kubatsira kwemakirasi kushomeka kwemasumbu akaomeswa uye musanganiswa uri hunhu hweyekurovera kubhokisi. Muchirongwa ichi kusimbiswa kuri pakumhanya uye kuonda, kwete pamaitiro ekushanda kure nekurohwa.
5. Cody Storey naAnja Garcia - Muviri Wese
- Nguva Yakare: 35 maminitsi
- Dambudziko: Kuderera
- Makorori: 209 kcal
- Inventory: hapana kuverenga
Yakazara Mutumbi - ichi chirongwa chiri nyore kubva kumakosi emusoro maDailyBurn, ayo akakwana kune vanotanga uye avo vanotsvaga mavideorate pamutoro wakaderera. Iwe wakamirira a kurovedza muviri uine huremu hwemuviri: squats, mapapu, pushups, mapuranga. Maekisesaizi anoitwa nekukurumidza, izvo zvinoita kuti kurovedza muviri kuve nesimba.
Varairidzi vanoita makirasi pamwe chete uye vanoshingairira kutaurirana mukati mevhidhiyo. Vanoratidza kurovedza muviri mune iyo Lite uye yakajairwa vhezheni, saka iwe unogara uchikwanisa kukwidziridza rovedzo kuti ienderane neako maficha. Iwo ekupedzisira maminetsi masere evhidhiyo iwe unowana yakanaka kutambanudza kune ese mhasuru.
6. Eitan Kramer - Chipfuwo Chemhuka
- Nguva Yakare: 42 maminitsi
- Dambudziko: Pakati
- Makorori: 572 kcal
- Inventory: hapana kuverenga
Iyi yenguva Cardio Workout iyo inosanganisira kurovedza kwepakutanga kwemuviri wese. Chirongwa ichi chinowanzodaidzwa kuti Animal Core: kurovedza muviri kwakabatanidzwa mukati macho kunozokuyeuchidza nezvekufamba kwemhuka. Iwe unokambaira, svetuka, famba nemakumbo mana, kumonera senyoka - kuve neshungu mukati memaminitsi makumi mana ausingade. Nemhando dzakasiyana siyana dzekurovedza muviri dzakarasikirwa!
Kudzidziswa kwaisanganisira zvakanyanya zvakawanda zvakasiyana plyometric kurovedza muviri, Gadzirira kushanda pasimba rinoputika remhasuru. Zvisinei nekuti chirongwa ichi chakanangana nemhasuru dzepakati, mapendekete ako, maoko, zvidya uye magaro zvinowana mutoro wakakomba kwazvo. Iye musikana anorerutsa lightweight vhezheni yechiitwa, uye mumwe wake uye mudzidzisi - yakaoma shanduro. Aya mavhidhiyo mavhidhiyo iwe unogona here kurangarira iro rekushandisa Simba Simba kubva kune yakaoma 21 Zuva Rongedza Zvakanyanya neAvhu Calabrese.
7. Anja Garcia - Bikini Garo
- Nguva Yakare: 12 maminitsi
- Dambudziko: Pakati
- Makorori: 67 kcal
- Inventory: hapana kuverenga
Chimwe chiitiko naAna Garcia - Bikini Butt. Ari chaizvo pfupi, asi inoshanda kwazvo, kunyanya kana ichiwedzerwa kuchirongwa chikuru. Uku kupfupisa kwemafuta-kupisa kwekubatira magaro kuchakubatsira iwe kusimbisa muviri wezasi uye kubvisa huwandu hwakawanda. Anna anoratidza maitiro ekuronga imwe.
Muchirongwa chekumwe maekisesaizi uye anoshanda ane huremu hwayo. Murairidzi haapi chero chinhu chitsva, maekisesaizi ese achange akajairika kwauri. Iwe wakamirira zviri nyore plyometrics, kurovedza pane iro bhalorari bhiriji remagaro. Chirongwa ichi chichafamba napo, asi iwe unowedzera yakanaka yekumisikidza mutoro.
Nzvimbo yepfuma ine chirongwa chakakodzera? Tinokukurudzira kuti utarise: Epamusoro akanakisa zvirongwa zvemberi zvekuita