8's low impact cardio Workout kubva kuHASfit kutanga pasina kusvetuka

Ingo tanga kudzidzira uye kutarisa 's low impact cardio Workout? Isu tinokupa iwe 8 yakachengeteka aerobic vhidhiyo kubva HASfit pasina kusvetuka uye kuvhunduka! Kudzidzira kunotora kubva pamaminetsi gumi nemashanu kusvika makumi matatu uye kwakakodzera kunyangwe kune avo vasina kumbobvira vamboita zvekurovedza muviri.

Varairidzi HASfit Joshua naClaudia vanopa zvirongwa zvinobudirira yekupisa macalorie uye kuveza muviri. Kune makirasi iwe uchazoda iwo maviri echiedza dumbbells (0.5-1.5 kg) kana mabhodhoro emvura. Semutemo, iwo makirasi anosanganisa cardio kurovedza uye kurovedza kwemhasuru toni. Kurovedza pamwero weaerobic, zvinoreva kuti unenge uchinyatso shanda pakurasikirwa nemafuta.

Joshua naClaudia vanopa 2 sarudzo dzekurovedza muviri: yakanyanya kusimba uye isina kusimba sarudzo. Sarudza zvigadziriso zvichibva pane zvaunogona. Mukutsanangurwa kwekudzidziswa kwakatsanangurwa inofungidzirwa huwandu hweakoriori akapiswa mukati mekirasi. Mune mamwe mavhidhiyo hapana kudziya kana kutonhorera, saka ive shuwa kuti uzviedze wega.

• Dziisa: https://youtu.be/lrecexMFCQU
• Sunga: https://youtu.be/TcSUK-whh_g

8's low impact cardio Workout kubva kuHASfit

1. 15 Min Yakadzika Impact Aerobics yeVatangi (105-210 macalorie)

Exercise pasina inodziya-up uye inotonhorera-pasi. Chirongwa ichi chinosanganisira 2 kutenderera kwedzidzo kwemasekondi makumi mana:

• Yekupedzisira maJukes / Matanho Mativi
• 1,2,3,4
• Masvingo Anokwira / w / o Jump
• Kudzoka Lunge + Curl / Nhanho Kudzoka + Makona
• Kusvetuka Jacks / Bhute Kick Jacks
• Zvigunwe Zvigunwe / Knee Kugunzva
• Kumusoro Knee Pulldown
• Kusvetuka Rusvingo Push kumusoro / Zvimwe zvakamira
• Squat + Huni Chops / Chops Huni

2 Min Yakaderera Impact Cardio Workout yeVatangi (20-105 macalorie)

Iri cardio Workout ndiJoshua mumwe chete, inosanganisira chete kurovedza pasina chinorova. Chirongwa ichi chinosanganisira maviri kutenderera kwedzidzo:

• Wall Climber
• Squat mumhanyi
• Front Kick + Punch
• Bent-pamusoro peRow Seesaw
• Kurutivi Rutivi Kurutivi Shuwa
• Posterior Swing
• Ballistic Wall Push kumusoro
• Knee Chops
• Kurutivi Juke
• Skier Anofamba
• Squat uye Dhonza
• Kurutivi Kurutivi Punch

3 Minute Yakadzika Impact Cardio Workout yeVatangi (20-75 macalorie)

Warm-up + hitch + 1 denderedzwa rezviitwa zvemasekondi makumi mana neshanu:

• Yakakwira Punch + Mhanya muNzvimbo / Yakakwira Punch
• Mberi & Dzoka Hops / 1,2,3,4
• Bent Pamusoro Pegungwa
• Squat + Elbow kuKnee / Elbow kusvika Knee
• Skiers Anofamba
• Yakazotevera Yakakwira Mabvi kubva kuPlank Kufamba + Pushup / Kwete Pushup
• Yakakwira Kick Pulldown / Yakakwira Knee Pulldown
• Seesaw Kumusoro Press
• Kurutivi Shuffle / Yekupedzisira Juke
• Diagonal Chop

4 Min Yakaderera Impact Cardio Workout yeVatangi (25-140 macalorie)

Iyi ndiyo imwecheteyo vhidhiyo nhamba 4, ingoirovedza iyo ichidzokororwa mumatanho maviri uye kwete kurovera.

5 Min Yakaderera Impact Cardio Workout yeVatangi (30-160 macalorie)

Warm-up + hitch + 2 kutenderera kwekudzidzira kwemasekondi makumi mashanu:

• Chest Squeeze + Mhanya muNzvimbo / Kurume
• Juke Lateral / Kurutivi Kurutivi
• Seesaw Arm Anodhonza
• Squat + Mberi Kick & Punch / Mberi Kick & Punch
• Tenderedza Push Up + 4 Makomo Anokwira / Rusvingo
• Kubvuta / Kubvuta kubva kuHang
• Rutivi Simudza + Gumbo Kick / Rutivi Simudza
• Ovrhd Posterior Swing / Parallel
• Kick Jacks garo
• Yakagadziriswa Burpee / Incline

6. 30 Min Low Impact Cardio yeVatangi veKutanga & Vanhu Vanonetseka Zviri nyore (190-380 macalorie)

Uku zvakare kuunganidzwa kwemavhidhiyo akati wandei: Nha. 4 + Nha. 5.

7. 35 Min Yakaderera Impact Cardio Workout yeVatangi (215-430 kcal)

Warm-up + hitch + 1 yakatenderera cardio:

• Padivi kune Rutivi Punch + squat Pulse / Hapana Pulse
• Bhundu Yakadzedzereka Kick + Mberi Simudza Rimwe Ruoko Kumusoro
• Seesaw Push Dhonza
• Rutivi Simudza + Kumusoro Knee Simudza / Rutivi Simudza + Kurume
• 4 Zvibhakera + 2 Reverse Rinosimudza
• Reverse Lunge + Twist / Split squat + Twist
• Plyo Wall Push Up
• Yekupedzisira Nhanho Inodhonza / Kurutivi-ku-Rutivi
• Yakaderera Speed ​​Skater / Yakakwira
• Kadzedzereka Kick uye Crunch / Knee Simudza

8. 35 Min Kumira Abs & Yakadzika Impact Cardio yeVatangi (160-320 macalorie)

Workout inosanganisira kudziya-kumusoro, kurova, cardio-chikamu (vhidhiyo # 5) uye kurovedza muviri kwedumbu kunoitwa kubva pakamira nzvimbo:

• Nordic Skiers / isina Weights
• Twist + Yakatwasuka Gumbo Kick / + Low Kick
• Uta Kuwedzera / isina Zviyereso
• Kumira Kumonyoroka / pasina Kurema
• Windmill / isina Weights
• Akamira Padivi Crunch
• Kutenderera Mangwanani Akanaka
• Crossover Toe Kubata / Knee Kubata
• Kutenderera kweOlique / pasina Zviyereso
• Kuzembera Kusimudza Crunch

Dzidzisa zvakachengeteka, zvakanaka uye zvakanaka! Wide akasiyana mapurogiramu pane webhusaiti yedu GoodLooker.Ru ichabatsira munhu wese kuti awane chirongwa chaanodisisa kune vese vanotanga uye vemberi.

Kune vanotanga, Cardio Workout yakaderera kukanganisa kurovedza ine dumbbells