Wepamusoro gumi akanakisa makochi evatangi vekutanga + akagadzirira-akagadzirwa vhidhiyo kuunganidzwa

Wasarudza kutanga kudzidzira kumba uye usingazive pekutangira? Isu tinokupa iwe epamusoro gumi makochi evatangi vekutanga + muunganidzwa wemavhidhiyo emahara paYouTube, ayo aunogona kutanga basa pamba.

Wepamusoro gumi makochi evatangi + vhidhiyo

Iwo makochi anoisa makirasi pane yavo YouTube chiteshi mahara zvachose. Unogona kutanga nekungosanganisira inonakidza vhidhiyo.

Isu tinokupa iwe kukurumidza kuongorora uye yakagadzirira zvinyorwa zvekutamba nemavhidhiyo evatangi. Kuvhura playlist tinya pamitsetse pakona yepamusoro kurudyi. Kuchengetedza playlist, tinya pane iyo kona mukona imwechete yepamusoro kurudyi.

1. Leslie Sansone uye famba kumba

Leslie Sansone (Leslie Sansone) inopa zvakanaka kudzidziswa kwevanotanga vanoda kudzikira huremu kumba kana kungo wedzera yavo yekuita. Makirasi ake akavakirwa pane zvakajairika kufamba (akateedzana eFamba Pamba), saka inokwana chero zera ripi zvaro uye chero nhanho yekudzidzira. Makirasi akadzika maitiro, hapana kusvetuka uye kumhanya. Leslie Sansone inosanganisa kufamba nemaitiro akareruka emapoka etsandanyama akasiyana, saka hauzongopisa macalorie, asi taura muviri.

Mune playlist pazasi pane pfupi yekudzidzira kufamba 1 mamaira mu15-20 maminetsi pamwe neiyo imwe yekudzidzira chikamu kwemamirimita maviri (maminetsi makumi matatu) uye 2 mamaira (maminitsi makumi mana nemashanu) yemutoro wepamberi. Kune makirasi hauzodi yekuwedzera mimwe michina.

Kudya kwakakodzera: kupi kwekutangira

2. Workout yevanotanga kubva HASfit

Vhidhiyo kubva kuHASfit ichakwidza kune vese vanotanga kudzidzisa kumba. Makirasi anodzidziswa nevarairidzi Claudia naJoshua anoratidza maviri maBhaibheri ezvekurovedza muviri: yakapusa uye yakaoma kunzwisisa, saka unogona kugara uchichinjisa kurovedza muviri kwehuremu hwako. Kubatsira kukuru ndiko kusiana kwemitoro: kune nyore cardio, uye uremu kudzidziswa ne dumbbells yevatangi, uye kurovedza kune chaiwo matambudziko nzvimbo.

Mune runyorwa pasi apa pane vhidhiyo inotevera yevatangi: 4's low impact cardio Workout yekudzikisa uremu, 2 simba kudzidziswa kwetoni mhasuru, matatu mavhidhiyo akagara pachigaro (yakakodzera vanhu vakuru kana vanhu vane kukuvara), 1 kudzidziswa pane vezvenhau. Kwemakirasi iwe uchazoda mwenje dumbbells 1-2 kg, kana mabhodhoro emvura. Unogona kudzidzisa pasina dumbbells.

Ungasarudza sei DUMBBELLS: matipi uye mitengo

3. Workout yevatangi kubva kuna Lucy Wyndham-verenga

Lucy Wyndham-rutsanga (Lucy Wyndham-Verenga) anodikanwa kwazvo, saka kurovedza kwake kwakakwana kuti arambe ari fan weimba yekugwinya. Lucy anopa zvidzidzo zvakapusa zvekudzikisa uremu uye kubvisa nzvimbo dzine dambudziko pasina mimwe michina. Kudzidzira kuri nyore kutevedzera pakuurayiwa kwavo, haudi ruzivo muhutano. Vhidhiyo inoitwa pane isina kwayera chena kumashure, dzimwe nguva murairidzi anoratidza sarudzo mbiri dzekuita maekisesaizi.

Mune runyorwa pasi apa pane vhidhiyo inotevera yevatangi: 3's low impact cardio Workout yakavakirwa pakufamba 2 Workout yezvidya uye magaro, 2 Workout yedumbu, 3 Workout kure nenzvimbo dzinonetsa. Kune makirasi iwe haudi kuverenga.

Mavhidhiyo evatangi kubva kuna Lucy Wyndham-verenga

4. Workout yevanotanga kubva kuFitness Blender

Imwe yeakakurumbira mafitness Blender Fitness chiteshi nemamirioni evatariri inopa akasiyana akasiyana siyana ekurovedza kwese kuravira. Kune timu yevarairidzi uye zvirongwa zvehunhu zvevatangi izvo zviri nyore kudzikisa huremu kumba. Kelly naDaniel, Fitness Blender varairidzi vakagadzira rakakura rakadzika reti cardio kurovedza muviri kuti utaure muviri uine mashoma michina.

Mune iyo yekutamba pazasi pane cardio Workout yevatangi vekutanga uye kurovedza muviri kune toni muviri uye kupisa mafuta nezviyero zvishoma. Mukutaura iwe unogona kutora chero vhidhiyo uye wotanga kutamba pasina chero kugadzirira.

Kubva kuFitnessBlender cardio kune vanotanga

5. Pilates yevatangi vanobva kuNataliya Papusoi

Kune avo vari kutsvaga kudzidziswa, tinokurudzira kuyedza maPilates kune vanotanga kubva kuna Natya Papusoi. Aya mavhidhiyo achanyanya kubatsira kune avo vanotungamira mararamiro ehupenyu uye vanotambura nemarwadzo kumashure, musana kumashure kana mutsipa. Natalia anotsanangura chaizvo hunyanzvi uye maficha ekudzidzira kubva kuPilates, saka aya mavhidhiyo anobatsira kune wese munhu.

Mune playlist pazasi pane gumi kurovedza kwePilates kwevatangi kubva pamaminetsi gumi nemashanu kusvika makumi matanhatu. Chirongwa chine serial nhamba, asi iwe unogona kudzidza chero vhidhiyo nekusarudza iri nyore nguva yekudzidzira.

Wongorora kudzidziswa kubva kuna Natalya Papusoi

6. Workout yevanotanga kubva kuBodyFit NaAmy

Basa rakanakisa revatangi vanopa murairidzi Amy pane yavo YouTube chiteshi BodyFit. Pano iwe unowana zvirongwa zvematanho akasiyana, asi kazhinji Amy anovandudza zvakapusa kurovedzwa kwevasikana. Makirasi ake ane yemubatanidzwa wekadhiyo uye simba rekurovedza rakaderera maitiro, ayo anoitwa nedanho repasi.

Mune runyorwa rwepazasi pane inotevera vhidhiyo yevanotanga kubva kuBodyFit NaAmy: 4's low impact cardio Workout yehuremu hwekurema nguva dzakasiyana, 3 yekudzidzira toni mhasuru, 2 kurovedza muviri kwedumbu, 1 kurovedza muviri mushure mekuzvarwa. Kwemakirasi iwe uchazoda mwenje dumbbells 1-2 kg, kana mabhodhoro emvura. Unogona kudzidzisa pasina dumbbells.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

7. Pilates yevanotanga kubva kuBlogilates

Casey Ho (Cassey Ho), iyo ine yayo yevhidhiyo chiteshi Blogilates, inyanzvi muPilates uye inopa ipfupi yakaderera yekukanganisa kurovedza pahwaro hweiyi nongedzo yemitambo. Pilates chiitiko chakaomarara kumisungo yetoni uye kugadziriswa kwenzvimbo dzedambudziko kune mutete uye mutete. Pakati pekurovedza muviri paYouTube chiteshi Blogilates iwe uchawana vhidhiyo inoshanda yedumbu rakatetepa, magaro akapoterera, makumbo matete uye muviri weti. Kazhinji vhidhiyo kubva kuna Casey Ho yekupedzisira 10-15 maminetsi.

Mune runyorwa pazasi pane inotevera vhidhiyo yevatangi: 2 mapfupi kurovedza kwemaminitsi gumi kubva munzvimbo dzese dzinonetsa, 10 kurovedza muviri kwemaminitsi makumi maviri, uye maminetsi makumi matatu kubva munzvimbo dzese dzinonetsa, 2 kurovedza muviri kwedumbu 20 kurovedza zvidya nemagaro, 30 kurovedza muviri kwemaoko.

Wepamusoro 13 mavhidhiyo edumbu rakadzika kubva kuBlogilates

8. Workout yevatangi vanobva kuDenise Austin

Denise Austin (Denise Austin) , murairidzi ane mukurumbira wekuAmerican, anga achizivikanwa chaizvo makore gumi nemashanu apfuura, asi ikozvino mhando yevhidhiyo haina kurasika kukosha. Workout Denise ine hunyanzvi hwekuita uye nemamiriro akanaka kwazvo. Chaizvoizvo, inopa nguva yekudzidziswa, iyo inosanganisa aerobic uye simba mitoro ine dumbbells yehuremu uye kurema kwemuviri, asi paYouTube unogona kuwana chirongwa chayo pahwaro hwePilates.

Mune playlist pazasi pane anotevera evatangi vekutanga: vhidhiyo yekutanga 5 - nguva yekudzidziswa yekudzikira uremu ine yakanyanya cardio kurovedza muviri, 5 yechipiri vhidhiyo nguva yekushandira yekudzikisa uremu kunyanya nehuremu kudzidziswa. Kwemakirasi iwe unozoda peya yeanogumburisa.

Wepamusoro makumi maviri maapplication ekushanda kumba

9. Kutambanudza uye kushanduka kubva kuna Olga Saga

Kune avo vanoda zvekuvaraidza jimnastiki kana maekisesaizi anoenderana neyoga, tinokukurudzira kuti uteerere vhidhiyo kubva kuOlga Saga. Inopa zvakasiyana zvirongwa zvekuchaja, hutano, kutambanudza, kushushikana uye kusunungura marwadzo kumashure, mutsipa, uye kumashure kumashure. Nekudzidziswa kwake iwe unozofema hupenyu mumuviri wako uye kwete chete kuvandudza kutambanudza uye kushanduka, asi zvakare kugadzirisa muviri hwakazara.

Mune playlist pazasi pane anotevera: vhidhiyo kurovedza muviri, vhidhiyo yekuzorora uye kutambanudza, Wellness vhidhiyo yekubvisa matambudziko emusana, thoracic uye mutsipa. Makirasi naOlga Saga haasi nyore, asi iwo mashoma maitiro uye akanyorovera mutoro, saka vanotanga vanogona kuyedza zvakachengeteka kuita kwake kurovedza muviri.

TOP 15 mavhidhiyo kubva pakurwadziwa kumashure neOlga Saga

10. Workout yevanotanga kubva kuna Jessica Smith

Chekupedzisira, rakanakisa kurovedza muviri kwevatangi vane Jessica Smith (Jessica Smith). Makirasi ake akakodzera kana iwe uchida kunyorovesa kubatanidzwa mune yakajairwa kurovedza muviri pasina kunetseka uye kunetesa mitoro. Inopa akasiyana siyana ekurovedza muviri ekuremerwa uremu netempo ine mwero uye akasiyana maekisesaizi Uye kunyangwe zvirongwa zvekuona zvichitambura zvishoma, Jessica anokurumidza kufunga kuti nezve izvi zvinokanganisa, iwe unokurumidza kukanganwa.

Mune runyorwa pasi pazasi pane anotevera mapurogiramu evatangi kubva kuna Jessica Smith 4 kurovedza kunoenderana nekukurumidza kufamba nezvinhu zvekurovedza matoni, 2 HIIT Workout yevatangi vekutanga 1 yakaderera kukanganisa cardio Workout, 1 mwenje simba kudzidziswa ne dumbbells uye 2 Barrie Workout ye nzvimbo dzine dambudziko. Vhidhiyo yacho inoita 20-40 maminetsi.

Onawo mamwe edu maunganidzwa:

• Wepamusoro gumi emagetsi emavhidhiyo anoshanda emhasuru yechifuva yevasikana
• Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
• Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson

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