Kana iwe uchida barnie Workout kana uchingotsvaga chirongwa chakareruka chemhando dzakasiyana dzeakasimba makirasi, tinokukurudzira kuti utarise kune youtube chiteshi SummerFit Musikana. Munyori waro, anodzidzisa zveAmerica Mariel, yakavamba chiteshi chako nguva pfupi yadarika. Nekudaro, iye akagona kugadzira kumwe kunonakidza kwekurovedza iyo yakakodzera kutarisisa kune.
Mariel anogara kuTexas uye anodzidziswa wega mudzidzisi uye akasimba murayiridzi. Iye kubva paudiki aiita skating, saka kusarudza basa rakafanorongerwa. Sezvaanotaura Mariel, chinangwa chake ndechekubatsira vanhu kuti vawane kuvimba, kuzvida iwe nemuviri wako, kunzwa rudo rwemutambo.
Isu tinopa 9 kurovedzwa kubva kuSummerFit Musikana iyo ichakubatsira iwe kudhonza muviri uye kushanda munzvimbo dzinonetsa pamba. Iwo mapurogiramu akapatsanurwa mumapoka maviri: barnie kurovedza muviri nekutarisa pazvidya nemagaro uye nguva yekudzidziswa nekusimbiswa kwetoni yemhasuru muviri wese.
Barnie's low impact workout
Aya maekisesaizi anonyanya kuitirwa nzvimbo dzinonetsa dzechidya nemagaroasi kurovedza muviri kwemaoko nedumbu zvinosanganisirwa muchirongwa. Kune maekisesaizi iwe unozoda dumbbells uye chigaro sechibvumirano. Makirasi akadzika maitiro uye akakodzera kumatunhu ese ehutano. Varairidzi vekusimba havadi
1. Yakazara Kureba Kwese Muviri Barre Kirasi (45 maminetsi)
Muhafu yekutanga yevhidhiyo iwe uchaita kurovera kwebarnie zvidya nemagaro nechigaro (squats uye gumbo rinokwira kudivi). Ipapo iwe unozorovedza nema dumbbells, kwemaminitsi gumi emaoko, mapendekete, chifuva uye musana. Iwo ekupedzisira maminetsi gumi ari pasi, iwe uchaita kurovedza kwedumbu nemakumbo.
2. Yakazara Kureba Kwese Muviri Barre Kirasi # 2 (45 maminetsi)
Ichi chikamu chine chimiro chakafanana: pakutanga kwevhidhiyo Burnie kurovedza muviri, wozorovedza nema dumbbells kuratidza toni uye wozorovedza pasi. Sarudzo yekurovedza muviri yakafananawo nevhidhiyo yakapfuura, kunze kwekunge mafambiro ekupuruzira muchirongwa ichi akaenzana zvishoma. Kudzidzira uku (Yese Muviri Barre Kirasi uye Yakazara Muviri Barre Kirasi # 2) unogona kusiyanisa pakati pavo.
3.Kuzere Kureba Cardio Barre Kirasi (45 maminetsi)
Kunyangwe iri zita iro chirongwa ichi hachigone kuverengerwa kune yakazara cardio Workout. Mariel akakugadzirira iwe akati wandei mapfupi cardio nguva, asi kunyanya chikamu chinosanganisira barnich kurovedza ine chigaro chechidya uye magaro uye kurovedza kwemuviri wepamusoro. Chimiro chechirongwa chakafanana nevhidhiyo yapfuura.
4. Yakazara Kureba Barre Fitness: Bhuti, Abs, Maoko (35 maminetsi)
Kumwe kurovedzwa kwenzvimbo dzese dzinonetsa, iyo zvakare ine zvikamu zvitatu: Barrie kurovedza muviri, kurovedza nema dumbbells ekumusoro ekudzidzira muviri pasi. Iyo purogiramu inotora nguva shoma shoma pane iyo mitatu yapfuura yekudzidzira.
Workout yemuviri wese kwemaminetsi makumi maviri nemakumi matatu
Zvese zvinotevera kurovedza zvine chinangwa Kazhinji kuonda, kugadzirisa kunaka kwemafuta emuviri kupisa uye mhasuru toni. Mavhidhiyo akakodzera kune anotanga uye epakati nhanho.
1. Muviri Wese Wakakwidzwa Kumusoro - Yakazara Muviri Workout (30 maminetsi)
Ichi chiitwa ne dumbbells chinokubatsira iwe kuomesa mhasuru uye nekutaurisa muviri wese. Iwo ekutanga maminetsi gumi eMariel anopa squats uye mapapu akasanganiswa nemaexercises emaoko nemapfudzi. Maminitsi gumi anotevera ari pasi, iwe uchaita kurovedza kwemakumbo uye magaro. Iwo ekupedzisira maminetsi gumi akatsaurirwa kurovedza muviri kwedumbu uye nekutambanudza.
2. Yese Muviri Kettlebell Workout (20 maminetsi)
A simple Workout, iyo inokodzera kunyangwe kune vanotanga. Muchikamu chekutanga cheMariel chakagadzirirwa iwe zviitwa zvekusimbisa nezviyereso (squats, deadlifts, materu), Pakati pehafu yepiri yechiedza che cardio kurovedza kupisa macalorie. Kwakapedzwa kudzidziswa pane yepasi kurovedza muviri kwemuchina.
3. Kickbutt Cardio Kickboxing Workout (30 maminetsi)
Izvo zvakaderera zvine mutsindo cardio Workout isina kusvetuka, mapapu uye squats zvakare akakosha kune vanotanga. Chirongwa ichi chakavakirwa pakickboxing, wobva wasimudza yako kurova, tanga mafuta kurasikirwa maitiro uye kupisa yakawanda macalorie. Vhidhiyo iyi inogona kusanganiswa neBernini kudzidziswa kana kudzidziswa nezviyereso zvemhasuru toni.
4. Yese Muviri Kupisa & Balance Bhora Workout (25 maminetsi)
Asi kana iwe uine fitball, saka iwe zvechokwadi unofanirwa kuyedza chirongwa ichi kusimbisa mhasuru kubva kuZhizhaFit Musikana. Izvo zvikamu zvakaitwa mune yakanyarara kumhanya, iwe wakamirira zvakapusa kurovedza pamwe nebhora uye zvimisikidzo. Chikamu chakakura chekudzidzira chinoitika pasi, saka zvakare chakachengeteka kune majoini ako.
5. Mafuta Kupisa HIIT Cardio Workout (25 maminetsi)
Zvakanaka, kana iwe uchida chinguva cardio-mutoro, saka ipa sarudzo kune ino 25-mineti yekurovedza muviri wese. Muhafu yekutanga yevhidhiyo iwe unowana inoratidzira inokanganisa cardio kurovedza uye kurovedza nekusimbisa pamatako nezvidya. Muchikamu chechipiri chekurovedza muviri chiri pasi kunyanya kusimbisa magaro nekutsikirira. Kune ino vhidhiyo iwe haudi kuverenga.
Kana iwe uri kutsvaga yemhando yekurovedza uremu, kupisa kwemafuta uye matauriro emuviri, tarisawo apa izvi ndizvo zvatinosarudza:
- 5 Zuva Dambudziko: matatu akagadzirira-ku-MMA Workout kubva kuFitnessBlender
- 14 kurovedza matako uye zvidya kubva kuna Linda Wooldridge pasina mapapu, squats uye kusvetuka
- GymVirtual: gumi cardio kurovedzwa kubva kuSpanish murairidzi Petri Jordan
- Wepamusoro gumi nemaviri cardio anoshanda kubva kuFitnessBlender, nekusimbisa padumbu
Iko kudzidzira kushoma kwakadzika