Mukati
Kupisa kwezuva nezuva inzvimbo yepamhepo yezvirongwa kubva kune akasiyana varairidzi kudzikira uremu, kupisa mafuta uye toni mhasuru. Isu takaita sarudzo yeanomwe anoshanda anoshanda kubva kuDaily Burn uye nhasi vanofara kukupa iwe 7 vhidhiyo kuti ugadzire wakanaka chimiro.
Inopa maekisesaizi anogona kuitwa akazvimiririra kubva kune mumwe uye anogona kuchinjaniswa mukati mevhiki. Dhata padanho rekutambudzika kwedzidzo uye huwandu hwecalori dzakatsva dzakatorwa kubva kune yepamutemo saiti DailyBurn. Ruzivo urwu runogona kusiyana zvichienderana nemamiriro ako ega. Ziva kuti nezve zvimwe zvekufungidzirwa zvakanyorwa kuti "sarudzo". Izvi zvinoreva kuti chirongwa ichi chinogona kuita pasina icho.
Muvhidhiyo yega yega (kunze kweKb muna9) inoratidza maitiro akareruka uye akaomarara. Makirasi anodzidziswa nevarairidzi vakasiyana nehunhu hwavo hwekugadzira makosi ekugwinya. Kana usati wasvika kune chero eanoratidzirwa maexercise, usamhanye kurasa ese maDaily Burn mavhidhiyo. Zvichida chirongwa chemumwe murairidzi iwe uchanakidzwa neizvi zvakanyanya.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
- Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- Wepamusoro makumi maviri akanakisa emadzimai anomhanyisa shangu dzekumhanya kwakachengeteka
- Zvese nezve Push-UPS: maficha + sarudzo pushups
- Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
- Wepamusoro makumi maviri emitambo yekuvandudza mamiriro (mapikicha)
- Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze
8 akasiyana ekurovedza kubva kuDaily Burn
1. Cody Chitoro - Tabata Shanduko
- Nguva Yakare: 38 maminitsi
- Zvakaoma: Kumusoro
- Makorori: 448 kcal
- Inventory: chigaro (sarudzo)
Tabata Shanduko ndiyo yekurovedza-simba kudzidziswa neyakajairwa murairidzi Cody storey. Chirongwa chakavakirwa pamisimboti yeTABATA kurovedza muviri zvakare mumaseti matanhatu emasekondi makumi maviri nemasekondi gumi kupaza pakati pemaseti. Iwe uchawana zvishanu zvekurovedza muviri: mapapu, Push-UPS, tenderera iyo imba mune bracket, iyo yakaoma kumonyanisa, kumira kwematafura ematafura. Iyo inofungidzirwa pakati pekurovedza 6 mineti zororo.
Chikwata Zuva Rekupisa chinoratidza 3 kugadzirisa zviitwa: zvakapusa, zviri pakati nepakati uye zvakaoma. Kuti zvive nyore kugadziridzwa kune mashoma maekisesaizi zvinoda chigaro, asi zvinosarudzika zvachose. Iyi purogiramu yakadzora mutoro wekukanganisa, mukusiyana neruzhinji rwemakirasi TABATA.
2. JR Rogers - Simba Push
- Nguva Yakare: 35 maminitsi
- Dambudziko: Pakati
- Makorori: 202 kcal
- Zvishandiso: dumbbells kana chest expander
Push Simba isimba chinyakare kudzidziswa pamwe nekusimbisa pamhasuru dzemuviri wepamusoro. Iwe unosimbisa mhasuru uye nekuvandudza kuvezwa kwemuviri ne mnohopoliarnosti maekisesaizi. Chirongwa chinoitwa mune ine simba mutinhimira, kupisa mamwe macalorie.
Iwe unogona kudzidzisa ne dumbbells (kunyanya uine maviri maviri) kana neexander nekuziva kwako. Ndokumbira utarise, kana iwe uri kuzoita neyekuwedzera, iwe uchafanirwa kugadzirisa pamadziro kana pamusuwo. Kurema dumbbells uye kuramba bhendi basa sarudza zvinoenderana nesimba rako.
3. Anja Garcia - Cardio Sports Drills
- Nguva Yakare: 38 maminitsi
- Dambudziko: Pakati
- Makorori: 491 kcal
- Zvishandiso: nhanho chikuva (sarudzo)
Cardio Sports Drills ibasa rakasimba rinokubatsira kupisa mazana mazana mashanu macalorie muchikamu chimwe chete. Iwe uchawana 500 kwakanyanya kutenderera, uko kunosanganisira plyometric, aerobic uye inoshanda kurovedza muviri. Izvo zvikamu zvakaitirwa pakakwirira tempo, asi pakati pekurovedza pane zororo diki iro rinokutendera kuti uwane zororo.
Ichi chirongwa chinotyisa kwazvo, saka, chakakodzera chete kune vanhu vakadzidziswa. Asi kana iwe ukaita iko kurovera kwekushandurwa kushoma, iko kurovedza kuchabata kunyangwe anotanga. Nhanho-chikuva kuve yekusarudzika, iri Supplement yemamwe maekisesaizi.
4. Keaira LaShea - Kickin Izvo naKeaira
- Nguva Yakare: 37 maminitsi
- Dambudziko: Kuderera
- Makorori: 371 kcal
- Inventory: hazvidiwe
Iyi iri nyore cardio Workout ichakubatsira iwe kupisa macalorie uye kudzikisa vhoriyamu pasina yakasimba yekuvhunduka mitoro. Chirongwa ichi chakavakirwa pazvinhu zve kickboxing ine muviri wepamusoro uye wezasi. Kana iwe uchida iyo yekudzidzira maitiro eakarati, saka Kickin Izvo iwe uchachifarira.
Chirongwa hachishandisi dzakaoma zvakaoma, kurovedza muviri kwakakwenenzverwa kune akasiyana siyana emudzidzi. Nekudaro, yakapinza, inokurumidza kufamba ichakubatsira iwe kushandira mukuvandudza muviri. Kunyanya inoshanda kurovedza muviri kune chinetso nzvimbo pamakumbo.
5. Judi Brown - Cardio Sculpt
- Nguva Yakare: 32 maminitsi
- Dambudziko: Pakati
- Makorori: 443 kcal
- Zvishandiso: dumbbells
Cardio Sculpt - iyi aerobic-simba rekudzidzisa kwehuremu uye mhasuru toni. Iwe uchaita kurovedza nema dumbbells emapoka akasiyana emhasuru. Judy brown anopa musanganiswa wezviitwa zvinoshanda kumusoro uye pasi muviri. Kuwedzera kurova kwemoyo uye kurasikirwa kwemafuta kunozoitawo cardio kurovedza pakati pezvikamu zvemasimba.
Ye simba rekurovedza ne dumbbells mune yakaoma Cardio Sculpt inosanganisira: dumbbell deadlifts kumusana, mapapu, squats, dumbbell anodhindisa pamapfudzi, simudza dumbbells, kururamisa maoko patriceps, kusimudza maoko mune tambo, pwanya iwo mabhuru pamusoro pemusoro. Sezvo cardio yakashandisa kusvetuka uye kusvetuka. Chirongwa chakanakira kusimbisa mhasuru uye kubvisa nzvimbo dzine dambudziko.
6. Anja Garcia - Burn Box
- Nguva Yakare: 41 maminitsi
- Dambudziko: Pakati
- Makorori: 386 kcal
- Zvishandiso: dumbbells (sarudzo)
Cardio Workout Burn Bhokisi rakavakirwa pane izvo zvinhu zveBoxing. Gadzirira kushanda nesimba nemaoko ako mukati memakirasi. Anna Garcia akusarudzira iwe dzakasiyana siyana kurova, zvibhakera uye kusimudzira maoko kunaJack kumusoro kwemoyo, kupisa macalorie uye kudzikisa huremu.
Kusiyana nekickboxing muchirongwa chezasi chemuviri basa kune zvishoma, asi chikuru chinotariswa maoko, mapfudzi nemuviri. Rudzi urwu rwekudzidzisa maeerobic runonyanya kukodzera kune avo vanodzivirira kushamisika mutoro wakafuta, kupora kubva mukukuvara kwemakumbo kwakasiyana
7. Keaira LaShea - Upperbody Rollercoaster
- Nguva Yakare: 46 maminitsi
- Dambudziko: Pakati
- Makorori: 287 makori
- Zvishandiso: dumbbells, nhanho chikuva (sarudzo), yakatwasuka bhaa (sarudzo)
Upperbody Rollercoaster ndiko kudzidziswa kwesimba nema dumbbells epamusoro muviri. Kana iwe uchida kushanda pane chimiro chemaoko ako, mapfudzi, chifuva uye musana, saka chirongwa ichi kubva Kira Lasha uchachifarira. Iwe unowana zvetsika traction, michina, inosimudza dumbbells emapoka akasiyana emhasuru. Zvakare mudzidzisi akakugadzirira iwe mashoma ekutanga kurovedza muviri kune rimwe basa rekutambanudzira tsandanyama.
Iwe unozoda dumbbells, zvinodikamwa kuva nemapara maviri emapoka akasiyana emhasuru. Nhanho-yekumusoro chikuva inodiwa kune yega kurovedza muviri, asi mumwe wevasikana anoratidza kuchinjika kwezviitwa pasina kushandisa nhanho. Iyo yakatwasuka bhaa inongodiwa chete kana iwe ukaronga kuita yekudhonza-UPS. Nenzira, munguva pfupi yapfuura takaunza zvirongwa zvemudzidzisi uyu: Burn to the Beat: 2 pfupi mafuta-anopisa kubva kuna Kira Lasha.
8. Cody Storey - Kb muna9
- Nguva yakareba: 16 min
- Dambudziko: Pakati
- Makorori: 146 kcal
- Zvishandiso: kettlebell
Uku ndiko kupfupika kwesimba kurovedza kubva kuCody nyaya uchishandisa zviremera. Iwe unozomisikidza maekisesaizi amire uye akarara pamubhedha. Mumaminetsi gumi nemashanu unenge uine nguva yekushanda pamhasuru yese uye nekupisa mafuta. Chirongwa ichi chinongosanganisira kurovedza muviri zviine huremu, asi chinoenda nekumhanyisa mhanya nekuda kwekumhanyisa kwekudzokorora kwekufamba.
Ehezve, iwe unogona kutsiva kettlebell nedumbbell, iko kurovedza muviri kucharamba kuchishanda pakurasikirwa nekurema uye kupisa mafuta. Nekudaro, iwo mutoro kana uchidzidziswa nehuremu wakasiyana nemutoro paunenge uchishandisa dumbbells, saka kana iwe uri pamberi pehuremu, saka ita zvirinani nawo.
Portal Mazuva ese Burn inopa akasiyana mavhidhiyo, uko munhu wese anogona kuwana yakakodzera Workout. Kana iwe uchida kuyedza akasiyana mapurogiramu, saka uyu muunganidzwa uchave newe unobatsira.
Onawo muunganidzwa wedu wekudzidzisa vhidhiyo:
- FitnessBlender: matatu akagadzirira Workout
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
- Wepamusoro gumi kurovedza muviri kwekudzora uremu pasina kusvetuka kubva kuna Ekaterina Kononova
- Wepamusoro gumi yepamusoro vhidhiyo yemangwanani kurovedza naOlga Saga