Mukati
rudo kupfupika nesimba? Wobva waedza chidzidzo chakateedzana Kupisa kune iyo Beat iyo yakagadzirirwa kuvandudza chimiro chako, taura ese makuru mapoka emhasuru uye kubvisa muviri wemafuta akawandisa.
Tsananguro yakajairika yechirongwa Kupisa kune iyo Beat
Burn to the Beat - akateedzana mapfupi ekurovedza muviri kwemuviri wese kubva kumurairidzi Kiera lashe (Keaira LaShae). Kira anozivikanwa kugwinya blogger uye muimbi-wenguva-muimbi, munyori wenziyo, mutambi uye choreographer. Kwenguva yakareba akashanda pamwe neiyo portal yepamhepo yekushandisa DailyBurn, asi izvozvi yakagadzira yayo yega dhizaini Mira. Yake yeYouTube chiteshi ine vangangoita zviuru mazana mashanu vanyoreri uye vanopfuura mamirioni makumi mana maonero.
Pamwe chete neBeFit chiteshi Kiera lashe yakagadzira nhevedzano yezvidzidzo zvinobudirira Kupisa kuBeat. Aya maexercise ekuputika achakubatsira iwe kushandura chimiro, kupisa mafuta, kudzikisa vhoriyamu. Chirongwa Chekupisa kuBeat chakabata mimhanzi ine mutsindo, sanganisira zvakajairika kurovedza muviri uye yakapusa choreography yemitambo yeBrazil neyeLatin. Simba uye wakasununguka kurovedza muviri kunokupa iwe mamiriro akanaka uye zvichabatsira kuvandudza muviri.
Kunyangwe paine kusarudzika kwekutamba Kupisa kune iyo Beat - ichi chinonyanya chirongwa chemuviri, saka gadzirira kurovedza muviri kusvika gadzira dumbu rakapetana, maoko ane toni uye makumbo akaumbwa. Zvakajairwa HIIT-mutoro unosanganiswa pamwe neazvino dhanzi choreography. Makirasi ese anoitirwa mukati menguva nzira, saka unogona kupisa makirori uye mafuta munguva pfupi. Kira anofara kwazvo uye akanaka anotungamira echirongwa, achigara achikurudzira uye kukuisira danho.
Mune akateedzana Burn to the Beat yakapinda 12 kudzidzira kwemaminitsi gumi nemashanu. Ivo havazokutore iwe nguva yakawanda asi vanokutendera iwe kupisa iyo yakawedzera 150-250 macalorie. Iwe unogona zvakare kujoina mashoma makirasi imwe hafu-awa kana chirongwa cheawa. Kana kuwedzera chirongwa chipfupi muchirongwa chako chikuru chemuviri. Videoframerate kubva Kira Lasha yakakodzera yepakati nhanho uye pamusoro. Pakati pekirasi panorara cardio-mutoro.
Mapurogiramu ese kubva kuBurn kusvika kuBeat
Nekudaro, mune akateedzana Kupisa kuenda kuBeat inosanganisira mana akajairwa kurovedza muviri uye manomwe kudzidziswa nekutamba twist. Ivo chaizvo inoshanda pakuderedza uremu uye kuwana yakanaka toni nhamba.
Kurovedza muviri Kusvira kuBeat (maminitsi gumi)
1. Cardio Kusimba Bato
Denderedzwa nguva yekudzidziswa cardio. Inosanganisira zvinotevera zviitwa: kusvetuka squats, mabvi akakwirira, burpee, lateral jack, dhonza-pasi crunches nezvimwe.
2. Cardio Muviri Sculpt
Chikamu chenguva pfupi chinosanganisira maekisesaizi uye anoshanda emuviri wese: squat, burpee nekukwakuka, kusundira-kumusoro, skater, kutakura plat squat, kutambanudza yakatarisana gumbo / maoko, vanokwira makomo, kusvetuka tucks, nezvimwe.
3. Cardio Dance Workout ine Kurema
Cardio Workout ine dumbbells yetsandanyama toni. Inosanganisira maekisesaizi anotevera: punch, jump squat, mapapu, overhead press, biceps/squat combo, nezvimwewo.
4. Cardio Kutamba Abs
Zvirongwa zveAerobic zvine kusimbisa pamhasuru yemudumbu, uye kuhukura. Zvese zviitwa zvinoitwa munzvimbo yakatwasuka: ab twists, side crunches, pump squats, hip rolls, side knee crunches, torso twists, body rolls, nezvimwe.
Dhanzi Workout Pisa kune Beat (10 maminetsi)
1. Muviri Toning Afro Beat
Dhanzi videothreesome yakaderera mitezo ine yakapinza rhythmic kufamba pasi pemadhiramu eAfrica.
2. ChiLatin Fat Pisa Sizzle
Ichi chidzidzo chakanangana nehurongwa hweLatin America matambiro. Inosanganisira kufamba kwakawanda kwechiuno, muviri nemapfudzi.
3. ChiBrazil Booty Burn
Dhanzi chirongwa cheye yakanaka buti. Muzvidzidzo zvese iwe unenge uchishingairira kubwinya kwemhasuru nekuita zvinhu zvemitambo yeBrazil.
Dhanzi Workout: akateedzana eDhani Nguva (maminetsi gumi nemashanu)
1. Bhuti Pop Cardio
Chimwe chidzidzo chine tarisiro pane yepasi muviri, asi zvakanyanya kusimba. Muvhidhiyo ino, uchashanda nesimba kwete chete magaro ako, asi chidya.
2. Hip Hop Cardio
Kunyanya kudzidzira kunoenderana nekufamba kubva muhup-hop uye yazvino Rn-bi. Iwe unowana zvinomhanya kwazvo uye nekukanganisa kurovedza kwemaminitsi gumi nemashanu.
3. African Dhani Cardio
Incendiary Africa inotamba ine inopinza simba mafambiro ayo anosanganisira mhasuru dzekumusoro nechezasi kwemuviri.
4. Reggaeton Dance Workout
Videothreesome yakavakirwa pa reggaeton - Latin American dhanzi inosanganisa choreography ye reggae, danchall uye hip-hop.
Kutambanudza (10 maminetsi)
1. Dhanzi Kutonhodza-Kuderera & Kuchinja Maekisesaizi
Hitch uye kutambanudza mushure mekunyanyisa kurovedza muviri. Iwe unogara uchizorodza mhasuru dzese kubva kumusoro kusvika kuzasi kwemuviri.
Kunakidzwa, kushingaira, uye kushanda kwakanyanya Kupisa kune Beat ichavandudza chimiro chako uye kupisa mafuta, uye sebhonasi ichavandudza plastiki nekutamba. Nezvirongwa kubva kuna Kira Lasha iwe uchave uchibatanidzwa kwete chete zvine zvibereko asiwo nemufaro mukuru.
Onawo: Kupisa Kwenyika: kutamba iwe unogona kurasikirwa nehuremu neKwindla Calabrese.