Mukati
Imwe yedzakanakisa nzira dzekudzora huremu kumba inoonekwa seye cardio-mutoro. Muchikamu chino tichatarisa kumba kwese kuita cardio yekupisa mafuta, iyo inopa iye anozivikanwa mudzidzisi Jillian Michaels.
Imwe yeaya mapurogiramu akatotariswa zvakasiyana. Mushure merondedzero pfupi unogona kutarisa yakazara uye yakatsanangurwa tsananguro yeiyo yega kosi yekusimbisa Jillian Michaels.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- Ungasarudza sei kumhanya neshangu: bhuku rakazara
- Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
- FitnessBlender: matatu akagadzirira Workout
- Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana
Cardio Workout naJillian Michaels yekupisa mafuta
1. Cardio chikamu che "Rimwe vhiki rakabvaruka"
Chikamu chechipiri chechirongwa Svondo rimwechete rakabvarurwa ndeye 30 maminetsi e cardio Workout. Kuisungira iri yakakomba, yakawanda yekusvetuka kurovedza muviri, saka iko kudzidziswa hakusi kwevanhu vane maronda emabvi majoini. Asi kana iwe ukaita kufamba kweJillian Michaels zvishoma nezvishoma uye woita nyore kugadziridzwa kwekurovedza muviri, vazhinji vanozokwanisa kurarama neiyi imba cardio Workout.
Pfupiso:
- yakakwana nguva yekudzidzira (maminetsi makumi matatu);
- angangoita ese maekisesaizi kusvetuka kana kuyambuka nyika mhando, saka kana ukatambura nemabvi majoini, chenjera zvakanyanya neichi chiitiko;
- muchirongwa imwe nhanho, uye nekudaro haitarisirwi kusiana kana kuomarara kunofambira mberi.
Verenga zvimwe nezve Vhiki rimwe rakapazwa
2. Kickboxing (Kickbox Fastfix)
Imwe yekudzidzira kumba kubva kuna Jillian Michaels ndeye "Kickboxing". Maekisesaizi kubva kumitambo yekurwa iyi yakachengeteka pamabvi emabvi pane kusvetuka. Chirongwa ichi chine zviitwa zvitatu: zvemaoko, zvemakumbo nedumbu, izvo zvinofanirwa kuchinjaniswa pakati pavo. Kuti udzidzise akakodzera dumbbells, Jillian Michaels akaisa zvishoma zvishoma zvehuremu kudzidziswa muchirongwa ichi.
Pfupiso:
- kudzidziswa kwenguva diki (maminetsi makumi maviri);
- mazhinji ekurovedza muviri zvinhu zvekutamba nhabvu kune vanhu vane mapfupa emabvi asina kusimba ndiwo mutoro wakakodzera;
- kurovedza muviri zvishoma kudzidziswa simba, saka kune dumbbell;
- mu "Kickboxing" 3 kudzidziswa kunoitirwa kunzvimbo dzakasiyana dzematambudziko;
- ichi ndicho chinonyanya kudhura cardio kurovedza kupisa mafuta kubva kuna Jillian Michaels, akakodzera sedanho rekutanga reeerobic kurovedza muviri.
Verenga zvimwe nezve "Kickboxing"
3. Cardio chikamu cheMuviri Revoultion (Chimurenga muviri)
Pamwe iyo yakakwana imba cardio Workout yekupisa mafuta ndeye maeerobic maekisesaizi eMuviri Revolution. Kutanga, pane matatu matanho ekuomarara ayo achakubatsira iwe kufambira mberi kubva kukirasi kuenda kukirasi. Chechipiri, vanopedza maminetsi makumi matatu, inoonekwa seyakanakisa nguva yekudzidzira: unogona kutovabatanidza pamwe nehurongwa hwehafu yeawa.
Pfupiso:
- yakakwana nguva yekudzidzira (maminetsi makumi matatu);
- kusvetuka kurovedza muviri kwakasanganiswa nekufamba kubva ku kickboxing, iyo inobatsira kusiyanisa zviitwa;
- cardio Workout yeMuviri Revolution yakatamisirwa zviri nyore kuburikidza nekuchinja pakati pekunyanyisa uye kushomeka kwekurovedza muviri;
- pane matatu akaomarara mazinga kuitira kuti iwe ugone kufambira mberi kubva pachidzidzo kuenda kuchidzidzo.
Verenga zvimwe nezve Muviri Shanduko
4. Cardio chikamu cheMuviriShred
BodyShred inogona kutaridzirwa kuenderera kweRevolution yemuviri. Inguva ino chete iwe yauri kumirira kune yakazara yakazara uye yakasimba kirasi. Iyo yakaoma BodyShred yaisanganisira 2 cardio Workout (Moto Up uye Ignite), Izvo zvakasiyana zvakanyanya mukuomarara kubva kune mumwe nemumwe. Kana Moto Up yakakodzera chero munhu kubva padanho repakati uye pamusoro, vhidhiyo Ignite inokodzera chete vanhu vakaomarara kwazvo.
Pfupiso:
- yakakwana nguva yekudzidzira (maminetsi makumi matatu);
- nhanho mbiri dzekuoma, saka pane mukana wekufambira mberi;
- Moto Kumusoro unowanikwa nyore nyore Workout inoenderana nemunhu wese kubva padanho repakati uye pamusoro;
- Ignite - ingangoita yakaoma kwazvo chirongwa che Cardio Jillian Michaels, icho kuwedzera kune kumhanya kwakanyanya kunopa kugadziridzwa kwakanyanya kweakadzidzira.
- Muzvirongwa zvese zviri zviviri maitiro eplyometric.
Verenga zvimwe nezve BodyShred
5. Pisa zvakawandisa mafuta, mhanyisa metabolism yako
Imwe yeakaomesesa imba cardio Workout inoonekwa se "mhanyisa metabolism yako" kubva kuna Jillian Michaels. Gadzirira maminetsi makumi mana nemashanu kuti umhanye uye usvetuke zvisina kumira, kupisa macalorie uye nekumhanyisa metabolism. Haasi munhu wese ari kuita Workout iyi kekutanga, anozogona kuipfuudza. Chimwe chidzidzo chakapisa mazana mashanu kusvika mazana mashanu emakoriori, zvichiratidza mutoro wakanyanya.
Pfupiso:
- ichi ndicho chakarebesa pane ese mapioio zvirongwa Gillian (55 maminetsi);
- muchirongwa zvikamu zvinomwe zvenguva: kickboxing, plyometric, maekisesaizi, kurovedza muviri pasi, kickboxing, plyometric, maekisesaizi;
- angangoita ese maekisesaizi kusvetuka kana kuyambuka nyika mhando, saka vanhu vane vasina kusimba mabvi majoini vanofanirwa kungwarira chaizvo kuita chirongwa ichi;
- muchirongwa imwe nhanho, uye nekudaro haitarisirwi kusiyanisa kana kunetseka kunofambira mberi;
- ichi ndicho chimwe cheakaomesesa imba cardio Workout.
Verenga zvimwe nezve "mhanyisa metabolism yako"
6. Muurayi Cardio
Muna 2017 kwakauya chirongwa chakamirirwa kwenguva refu ne cardio Workout kubva kuna Jillian Michaels - Killer Cardio. Yaisanganisira 2 yekudzidzira zvikamu zvemaminitsi makumi maviri evatangi vemberi kuti vafambire mberi. Kudzidzira kunosanganisira kurovedza muviri kweaerobic yekupisa macalorie uye kubvisa mafuta akawandisa. Zvimwe zvekushandisa hazvidiwe, kurovedza muviri kunoitwa nekurema kwemuviri wake.
Pfupiso:
- chirongwa ichi chinosanganisira maviri maekisesaizi ekutanga uye epamberi nhanho;
- Workout pfupi (maminetsi makumi maviri);
- kurovedza muviri kunoitwa maererano nechirongwa chemasekondi makumi maviri basa, masekondi gumi zororo;
- nekuda kwenguva pfupi yebasa uye zororo mushure mekuita kwega kwega, chirongwa chinotamiswa nyore zvakakwana;
- unogona kusanganisa maviri emaminetsi-makumi maviri ekurovedza muviri kuti uwedzere mutoro uye zvakakodzera kudzidziswa kwemaminitsi makumi mana.
Verenga zvakawanda nezve Killer Cardio
Kana iwe uchida kurovedza muviri kweerobic kwakanyanya, ipapo kumba cardio kurovedza kurasikirwa kwemafuta kuchakukodzera iwe chirongwa cheSean Ti. Iyo inopa akaomesesa uye epamberi makirasi ayo anozokubatsira iwe kuvandudza yako mitambo mitambo.
Onawo:
- Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
- Cardio Workout kumba: kurovedza muviri + chirongwa
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri