Hauzive kupi kwekutanga kumba kudzidzira? Tinokupa yakanakisa muRunet gwara kune varairidzi venyika vanogadzira mapurogiramu anoshanda ekuitira kumba. Mushure mekutarisa kupfupi kunopa zvinongedzo kuzvinyorwa zvine tsananguro yakadzama.
Midziyo yekusimba yekudzidzira kumba: ongororo yakazara
Varairidzi kugwinya kwemusha: kusarudzwa kwepamusoro kwezvakanakisa
Jillian Michaels
Jillian Michaels nhasi ndemumwe wevanonyanya kufarirwa varairidzi vekumba munyika. Nezvirongwa zvacho, vazhinji vari kutanga kudzidzisa kumba. Nhasi, Jillian akaburitsa angangoita makumi maviri neshanu DVD uye kuunganidzwa kwayo kwezvirongwa kunogadziridzwa. Pakati pezvakasiyana izvi unogona kuwana maekisesaizi emuviri wese uye kurovedza muviri kune mamwe matambudziko enzvimbo, uye mamwe akatoshandurirwa mumutauro wechiRussia, semuenzaniso, akadai mavhidhiyo akakurumbira se "Slim nhamba mazuva makumi matatu" uye "Dumbu rakatsetseka mumavhiki matanhatu".
- Yakazara runyorwa rwezvirongwa Jillian Michaels mune yakanaka tafura
- Ine chirongwa chei chekutanga Jillian Michaels: 7 sarudzo
- Mhedziso pfupiso yekudzidzira Jillian Michaels
- Workout chirongwa Jillian Michaels gore
Shaun T.
Kushanda naShaun T kazhinji kunotanga mushure memwedzi 6-10 yekudzidziswa naJillian Michaels, sechirongwa chayo Tarisa T25 uye Insanity zvinoda kuti iwe uve neruzivo rwakakwana uye kutsungirira. Asi iye ane yakapfava chirongwa chekutamba chinoenderana nevatangi. Chaizvoizvo, mudzidzisi anogadzira chirongwa chakazara, chakagadzirirwa kwemwedzi 1-3. Shaun T akabatana na kugwinya Corporation Beachbody, pamwe chete iyo inokura uye inogadzira zvivakwa zvayo zvinoshanda. Chirongwa chake Kupenga kwakave kwakakurumbira muindasitiri yehutano hwepamba.
- Overview workouts ya Shaun T.
- Tarisa T25: kurasikirwa uremu 25 maminetsi pazuva
- Kupenga: Ultra-yakanyanya cardio Workout
Janet Jenkins
Janet Jenkins (Mudzidzisi weHollywood) inogona kukwikwidzana naJillian Michaels mukuzivikanwa pakati pevateereri vanotaura chiRussia. Vhidhiyo yake "Yakakwana abs"anofanira kunge akaedza munhu wese anodzidzisa pamba. Yechipiri yaive chirongwa che “Ufe paawa imwe”uko murairidzi anopa anoshanda kwazvo mafuta anopisa mutoro. Maitiro akanaka ekudzidzira akaita kuti Janet ave anodiwa nevanhu vazhinji pasirese. Mamwe mapurogiramu ekare Janet Jenkins akatoturikirwa mumutauro wechiRussia.
- Pfupiso yekudzidziswa Janet Jenkins
- Yakakwana abs uye Kugadziriswa kwezvidya uye magaro kubva kuna Janet Jenkins
- Kufira kweawa: cardio + simba mutoro
Leslie Sansone
Asi kana iwe uchitsvaga c's yakaderera kubata Workout-nyoro mutoro, tarisa kufamba mamaira naLeslie Sansone. Zvirongwa zvake zvakavakirwa pakufamba zvakajairika pakumhanya, uye chinhambwe chakafambiswa chinoyerwa mamaira (1 mamaira ingangoita 1.6 km). Saizvozvo, Leslie Sansone ane chirongwa kubva pa1 mamaira kusvika mashanu mamaira. Uku kurovedza kwakakodzera kune vanotanga uye vanhu vakura uye vanhu vane huremu hwakanyanya, uye vanhu vari kupora kubva mukukuvara. Ingotanga kufamba usingabvi pamba! Pamusoro peDVD kubva kunaLeslie Sansone uye uine youtube chiteshi, icho zvakare chinopa huwandu hwekushanda kwakanaka.
- Kuongorora kweLeslie kushanda Sansone
- 5 kudzidzira-1 mamaira naLeslie Sansone
Bob Harper
Bob Harper akawana mukurumbira wepasirese semurairidzi muAmerican show marathon makuru ekukundwa, uko pamwechete naJillian Michaels, vakabatsira vanhu kudzikisa huremu. Bob anongopa kudzidzisa kwakasimba, uko kwakavakirwa pasimba uye cardio kurovedza nezviedza zvishoma. Yese Muviri Shanduko rakave rakakurumbira chirongwa Bob Bob. Iyi vhidhiyo-yakareba vhidhiyo yepakati nepakati nhanho yekudzidziswa ndeyekusiyana necardio Workout yaShaun T kana Jillian Michaels. Asi kana iwe uchida kuwana yakasimba chaizvo kumanikidza, izvo zvinowoneka zvakaoma Nhema Moto.
- Ongororo yekudzidziswa Bob Harper: chikamu 1
- Ongororo yekudzidziswa Bob Harper: chikamu 2
- Yese Muviri Shanduko: ongororo yechirongwa
- Nhema Moto: chirongwa chakasimba kubva kuna Bob Harper
Autumn Calabrese
Autumn Calabrese mumwewo mukurumbira wekuAmerican murairidzi, anga ave aine kambani Beachbody. Kukwira iko kudzidzisa Olimp Autumn kwakabatsira kugadzirwa kweyakaomarara 21 Zuva Gadzirisa, iyo yave mutengesi chaiwo. Yakasiyana-siyana, inokwanisika uye yekupedzisira-inoshanda chirongwa inenge isina zvipingamupinyi. Uye zvakare, Autumn yakagadzira yakasarudzika sisitimu yesimba-yakavakirwa "midziyo" yakave yakanaka imwe nzira yekudya kwechinyakare. Uyewo cherechedza chirongwa chitsva Autumn Calabrese - 80 Mazuva Ekucherechedzaiyo yakagadzirirwa kushanda munzvimbo dzedambudziko dzemakumbo nedumbu.
- 21 Mazuva Gadzirisa kubva Autumn Calabrese
- 80 Mazuva Ekucherechedza kubva Autumn Calabrese
- Iyo magetsi magetsi kubva Autumn Calabrese midziyo
- Zvese zvekudzidzira Autumn Calabrese
Kate Frederick
Iwe haugone kuwana murairidzi uyo anopa akawanda akasiyana zvirongwa kupfuura Kate Frederick. Raibhurari yaro yekudzidziswa kwevhidhiyo inosanganisira yakazara uye imwechete chirongwa che cardio uye simba renzvimbo yega yedambudziko uye yemuviri wese. Kunyangwe uchiita chete vhidhiyo naKate Friedrich iwe unozopihwa kudzidziswa mumakore anotevera. Ipo Kate achigadzira akasiyana siyana zvirongwa kuburikidza nekushandisa kwemimwe michina. Ane kudzidziswa uye fitball uye elastic band, uye nhanho-chikuva, uye kutsvedza. Kana iwe ukasarudza pekutangira Kate Friedrich, edza kugara pane yakaoma Ice Series, iyo inosanganisira simba uye cardio Workout.
- ICE Series: seti yemaitiro epakati epakati
- Yakasimba uye Inodikitira uye Fit tower: maviri maseti kubva kuna Kate Frederick
- Yakadzika Impact Series: a yakaderera maitiro akateedzana kubva kuna Kate Frederick
- Zvese zvekuita Kate Friedrich
Denise Austin
Kurodha pasi Denise Austin anouya pakutanga kwezero, asi ikozvino chirongwa chake chinogona kuve chakabatanidzwa muchirongwa chako chemuviri. Chikamu chemavhidhiyo ake akashandurwa mumutauro wechiRussia, chinova chinhu chinonyanya kukwezva kune vazhinji vanodzidziswa. Kazhinji Denise Austin anopa kurovedza muviri kamwechete nemutoro wakavhenganiswa: cardio + simba rekurovedza muviri riine uremu huremu Dzese dzakagadzirirwa kudzikisa huremu uye kubvisa nzvimbo dzevakadzi dzine dambudziko. Unogona kutanga kubatana nechirongwa "Kurumidza kuonda", iyo inosanganisira maviri maminetsi makumi maviri pa cardio uye simba.
- Bhurawuza Workout Denise Austin: chikamu 1
- Bhurawuza Workout Denise Austin: chikamu 2
Tony Horton
King kumba-based simba kudzidziswa kunoonekwa saTony Horton. Kuoma kwake P90X ndeyechokwadi yechinyakare yekuvaka yakasimba mhasuru muviri kumba. Ane kurovedza muviri kupisa mafuta - iyo Yakaomarara Corps 22 Minute, Workout yevatangi P90, mutoro wakasanganiswa wemuviri wese - P90X3. Mapurogiramu ese naTony Horton, akabatanidzwa uye akagadzirirwa kwemwedzi 1-3 yekudzidziswa.
- P90: chirongwa Tony Horton chevatangi
- P90X: chirongwa chemagetsi pamba
- P90X3: yakaoma 30-maminetsi ekudzidzira kubva kuna Tony Horton
- Zvese zvekudzidzira Tony Horton
Billy Blanks
Mutambi weAmerica Billy Blanks akagadzira yake yega nzira yekudzora huremu uye kupisa mafuta tai-Bo. Tae-Bo yakavakirwa pazvinhu kubva kuhondo yehondo uye zvinhu zveakisi aerobics. Kusiyana neyechinyakare cardio Tae-Bo ine hunyoro kushushikana pane majoini uye musculoskeletal system. Nekudaro kushanda kwehunyanzvi Billy hafu yeiyo isina chinhu iri mumakwikwi, hazvishamise iyo system Tae-Bo yakave inozivikanwa kwete chete pamba asiwo muhurongwa hwekudzidziswa kweboka. Mazhinji emapurogiramu akafanana, saka unogona kuyedza akasiyana mavhidhiyo.
- 12 vhidhiyo yekudzidzisa naTee Bo Billy hafu yeiyo isina chinhu
- Zvese zvekudzidzira Billy hafu isina chinhu
Tracy Anderson
Maitiro Tracy Anderson ndeye yakasarudzika mhando yekudzidzira iyo inosiyana neyedu yakajairwa maitiro ekurovedza muviri. Tracy inopa kutarisa pamhasuru diki diki dzomuviri, saka kurovedza muviri kwakakosha. Asi ivo vanoshanda uye vanopa inoshamisa mhedzisiro! Kana iwe usingakwanise kusimbisa nzvimbo dzako dzedambudziko, inyowani-yakakurumbira yakaoma Metamorphosis (izvo zvinosanganisira kushanda pamuviri zvichienderana nemhando yechimiro) iwe zvirokwazvo. Nekudaro, Tracy haafanire kutanga uye kukurudzira, nzira yake yekudzidzira yekudzidzira haisi yemunhu wese.
- Metamorphosis kubva kuna Tracy Anderson: Hipcentric
- Iyo yekurovedza chirongwa Tracy Anderson yevatangi
- Zvese zvekudzidzira Tracy Anderson
Eva Chodakowska
Eva Chodakowska ndiye murairidzi ane mukurumbira wePoland, uyo akazozivikanwa mukurumbira kupfuura miganhu yePoland. Mavhidhiyo ake evhidhiyo ekudzikisa uremu anofadzwa kwazvo nevaverengi vedu nekuda kwekugona kwakanyanya uye nekukurumidza mhedzisiro. Kurovedza kwakawanda ndiEva Khodakovskaya akavakirwa pamubatanidzwa wekurovedza muviri kwakanyanya uye kurovedza kwetoni yemhasuru nekurema kwemuviri wake. Asi iye ane uye yakaderera zvine simba chirongwa zvinoenderana nemaitiro ePilates. Vhidhiyo inonyanya kufarirwa eve ndeye Scalpel, bhikini, Kubudirira uye Chakavanzika chePilates.
- Zvese kudzidziswa Eva Khodakovskaya rondedzero yetafura + syllabus
Chalene Johnson
Chalene Johnson imwe nhengo yeboka Beachbody. Kubva muraibhurari yake yevhidhiyo anofanirwa kuteerera kune yakaoma Turbo Jam kune vanotanga, uye Turbo Moto kune vanotanga. Iva neshaleen uye yakanyanya yepamusoro mhando huremu chirongwa, ChaLEAN Extreme. Asi imwe yeakanyanya kugwinya emhizha akave akaderera echirongwa PiYo, iyo inosanganisa zvinhu kubva kuoga uye maPilates kuratidza muviri wese uye kugadzirisa kufamba.
- Ongororo yezvirongwa zvese zva chalene Johnson
- ChaLEAN Yakanyanyisa: chirongwa chemagetsi kubva kuna chalene Johnson
- PiYo: seti yekudzidzira kunoenderana neyoga uye Pilates kubva kuna chalene Johnson
Leandro Carvalho
Leandro Carvalho ave murairidzi anozivikanwa kwazvo nekuburitswa kwechirongwa Brazil Garo. Iyi seti yemitambo yekutenderedza magaro yakava kurova chaiko. Leandro anoziva kupomba yako "boom-boom" uye kuvandudza mukadzi chimiro. Chirongwa ichi chinosanganisira kurovedza muviri kwakasimba kwekusimbisa mhasuru dzinobwinya, kudhonza chiuno chako uye kudzikisa mafuta emuviri mumuviri wese Mushure mechinguva akaburitsa akateedzana kubva kuna Leandro Carvalho: Brazil Garo Master Series uye Carnivale Brazil Butt. Uye muna 2017, Leandro akagadzira iyo yakaoma yekukanganisa kwakadzika kune vanotanga IweV2, iyo yakatora pakarepo nzvimbo inotungamira pakati pezvirongwa zvevatangi.
- Brazil Butt Simudza naLeandro Carvalho
- Carnivale Brazil Butt Simudza kubva Leandro Carvalho
- YOUv2 yevatangi kubva kuna Leandro Carvalho
fitness blender
FitnessBlender ndiyo inonyanya kufarirwa chiteshi cheyadhi paYouTube, kwaunogona kuwana zvinopfuura mazana masere ekurovedza muviri kwemuviri wese. Varairidzi Kelly naDaniel vanopa dzakasiyana siyana vhidhiyo: yemuviri wese uye nenzvimbo dzakanangana nedambudziko, dumbbells, uye kuonda, aerobic nesimba, kune vanotanga uye vafambira mberi, ipfupi 800-10 miniti kureba kwemaminetsi 20-60. Kunze kwezvo, pane webhusaiti fitnessblendernder.com pane nyore kutsvagisa kweanodiwa dzidziso kune mafirita. Uye tanga kutevera FitnessBlender mavhidhiyo nemapurogiramu akabatanidzwa 5 Zuva Dambudziko.
- 5 Zuva Dambudziko kubva kuFitnessBlender: matatu eakapedzwa akaomarara
- 14 cardio inoshanda kubva kuFitnessBlender yevatangi vasina kusvetuka
- 9 simba rekudzidziswa Yese Muviri ine dumbbells akazara muviri kubva kuFitnessBlender
- Mateki ese kubva kuFitnessBlender
HASfit
HASfit ndechimwe chakakura chemuviri youtube chiteshi, chakagadzirwawo nemaviri makochi. Uku kusiana kwesimba kudzidziswa kumba sekunge pane chiteshi HASfit iwe yausingazowane kumwe kunhu! Joshua naClaudia vanopa kudzidzisa kwesimba kwemuviri wese uye mapoka emhasuru akasarudzika (biceps, triceps, musana, makumbo, chifuva, nezvimwewo), uye vhidhiyo yacho inokodzera zvakaenzana kune vese varume nevakadzi. HASfit zvakare ine zvirongwa zvevakweguru, zvekutambanudza, uye nguva yekuita cardio Workout. Uye zvinonyanya kukosha, webhusaiti-inoshamwaridzika webhusaiti ine yakagadzirira-yakagadzirirwa purogiramu yemakirasi pamazuva makumi matatu nemakumi mapfumbamwe, uye yemahara nharembozha.
- 8's low impact cardio Workout kubva kuHASfit kutanga
- Workout HASfit: yevakuru uye yekukuvara
- Simba rekudzidzira kubva kuHASfit + karenda kwemazuva makumi matatu
- Matanda ese kubva HASfit
Vamwe varairidzi
Varairidzi ballet (barryh) zvirongwa
Kunze kwechikamu chakateedzana chekudzidzira kumba kune ballet (kana Bernie) chirongwa. Izvo zvinoenderana nemaitiro akachinjika kubva kumatambo echinyakare, anoitwa padyo nemuchina. Kudzidziswa kweBallet hakuiti mutoro pamajoini, kusazunungusa mhasuru, kubatsira kushanda munzvimbo dzinonetsa, kugadzirisa mamiriro uye kurebesa mhasuru.
Pakati pezvakakurumbira varairidzi ballet zvirongwa zvinogona kukuudza: Swasno Bowen, Leah Chirwere, Mary Helen Bowers (Ballet Beatifull), Tracey mallet. Ivo spetsializiruyutsya pane barnych kudzidziswa uye vanopa akasiyana makirasi kubvisa akawandisa uremu. Ive neshuwa yekuona inotevera zvinyorwa:
- Ballet Muviri neRea Zvirwere (chirongwa icho iwe chaunogona kutanga ballet kudzidziswa)
- Kubva kuClassic BarreYakadhindirwa naSuzanne Bowen (chirongwa chevatangi)
- Booty Barre kubva kuTracey mallet (yepakati nepakati nhanho)
- Kuongorororwa kwese kwese Workout Mary Helen Bowers (+ yakadzama mhinduro kubva kunyoreri wedu)
- Iyo yakaoma chirongwa che ballet kudzidziswa (ichakubatsira iwe kuona kutungamira kwemakirasi)
- Zvese zvekushanda naSuzanne Bowen
Yakakurumbira chirongwa chakabatanidzwa
Kana iwe uri kutsvaga yakazara chirongwa, icho chinosanganisira makirasi pakarenda kwemwedzi mumwe kana kupfuura, ipapo isu tine chikamu chakazara cheiyo Yakabatanidzwa chirongwa. Ivo vanopa kurovedza muviri kwemuviri wese, nepo paine yakagadzirira-yakagadzirirwa chirongwa, saka haufanire kuronga zvidzidzo zvevhiki. Zvirongwa zvakawanda zvakaomarara paShaun T, Autumn Calabrese, Tony Horton, asi zvakange zvatotaurwa pamusoro apa. Tinokupa iwe diki sarudzo yezvivakwa zvakakurumbira mune vatinonyorera:
- Wekutanga Wechokwadi (seti yekudzidzira kwevanonyanya-vatangi)
- JNL Fusion (cardio Workout yemuviri wese kwemaminitsi makumi matatu)
- Core De Force (cardio Workout yakavakirwa pane zvehondo)
- Shift Shop (cardio uye simba rekudzidzisa)
- Tapout XT (Workout ine expander)
- 3 Svondo Yoga Retreat (yoga yevatangi mavhiki matatu)
Mazhinji emapurogiramu akasanganiswa echikwata Beachbody anopa, saka ndokumbirawo utarise:
- Zvese zvekudzidzira, Beachbody mune iri nyore tafura tafura
- Workout Scheduler: webhusaiti yekugadzira yako karenda
Varairidzi vakakurumbira paYouTube
Iri pane yedu webhusaiti musoro wenyaya youtube-varairidzi avo vanopa emahara kudzidziswa pane inonyanya kufarirwa vhidhiyo yekutambira. Kwakasiyana kwakasiyana inoshanda kurovedza senge paYouTube hapana kwaungawana kune imwe nzvimbo. Tinokupa iwe sarudzo yeakakurumbira mavhidhiyo chiteshi, nekuda kwekuti iwe unozotanga kudzikira uremu uye nekuvandudza yako muviri chimiro kumba. Kuti uwane rumwe ruzivo, ona chikamu: Youtube-varairidzi.
- Tone It Up (chinyorwa chinopa muongororwo wekudzidziswa + mhinduro kubva kune watinyorera)
- Blogilates (yekushomeka yakadzikira mhedzisiro yakavakirwa paPilates)
- GymRa (kudzidziswa kwenzvimbo dzedambudziko)
- Muviri Kochi (ipfupi HIIT Workout)
- Popsugar (akasiyana ekurovedza muviri kubva kune akasimba matsi varairidzi)
- Wepamusoro 10 YouTube chiteshi pane kusimba muRussia (kupedzisa kuunganidzwa)
Uyezve teerera kune anotevera zvikamu uye zvinyorwa pawebhusaiti yedu:
- Varairidzi mumutauro wechiRussia
- Workout Les Mills
- Workout Cindy Whitmarsh
- Pasi Exercises neMepu
- Zvirongwa vamwe varairidzi
- Chikamu chevatangi
- Iyo yakazara inoenderana dzidziso
- Mibvunzo nemhinduro zvekudzidziswa