Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu: chikamu chechipiri

Munguva pfupi yapfuura, isu takagadzirira iwe sarudzo yemaminetsi makumi matatu emadhio ekurovedza kurasikirwa uremu uye kupisa mafuta. Nhasi inguva yekuenderera mberi nerondedzero yemapurogiramu anoshanda, ayo anotendera iwe kupisa mafuta, mhanyisa metabolism uye nekuvandudza muviri wako chimiro.

Rangarira kuti kana iwe uchida kudzikira uremu, usakanganwa kuita mune cardio Workout kanokwana ka2 pavhiki. Yakakura sarudzo yezvirongwa zveaerobic inobvumira munhu wese kuti azvisarudzire sarudzo yakanakisa yekuurayiwa nguva dzose.

Cardio Workout kwehafu yeawa

1. Cardio Workout kubva kuchirongwa Rimwe Vhiki Shred naJillian Michaels

Imwe yesarudzo dzinobudirira uye dzinodhura dzeimba cardio mapurogiramu Jillian Michaels. Iye nyanzvi chaiye munyaya dzeakanyanya aerobic uye kupisa mafuta. Cardio yekurovedza muviri kubva kune Rimwe vhiki shred ine akakurumbira maitiro kubva plyometric, kickboxing uye maekisesaizi. Chidzidzo chinoenda kwehafu yeawa pasina zororo, asi usazvidya moyo nezvazvo. Gillian zvine hunyanzvi akaisa pamwechete chirongwa ichi, achichinjisa maitiro akaomesesa nekureruka, kuti ugopona kumhanya kwekurovedza muviri.

• Cardio kubva kuRimwe Vhiki Shred: 33 maminetsi

2. Mafuta Anopisa Cardio kubva muchirongwa Hip-Hop Abs naShaun T.

Kana iwe uchida kwete kwete chete kupisa macalorie, asiwo kuitisa kudzidziswa mune yakanaka uye moto kiyi, wozotamba cardio naShaun T - izvi ndizvo zvaunoda. Famba usinga mire kwehafu yeawa uye unakirwe neine rhythmic choreography muhip-hop. Kunyangwe iwe uri kure nekutamba neFat Burning Cardio chirongwa iwe uchakwanisa kutsungirira pasina kunetseka. Iko kufamba kwese kwakareruka uye kwakafanana neyechinyakare maekisesaizi. Kunyanya kukosheswa ndiko kuita kwaSean pamhasuru dzemudumbu, iwe unozoishandisa mumakirasi ese.

• Mafuta Anopisa Cardio: Maminitsi makumi matatu

3. Zvishoma Zvakawanda Cardio naCindy Whitmarsh

Cindy Whitmarsh anogara ari mumumvuri wevamwe vake vakakurumbira, kunyange aine zvirongwa zvakawanda zvine mutsindo zvekuravira kwese. Semuenzaniso, Zvishoma Zvakawanda Cardio - iyo hafu-awa cardio Workout, iyo inogona kusanganisira mune yako fitness chirongwa chinenge munhu wese. Chirongwa chakavakirwa pa kukurumidza kuchinja mafambiroizvo zvinodzokedzana pakukwira. Cindy anoshandisa kujairira kurovedza muviri, asi nekuda kwechimiro chekudzidziswa kunoita kuti ushandise yako yekumhanyisa kumhanya.

• Zvishoma ndizvo Zvimwe Cardio: Maminitsi makumi matatu

4. Cardio Workout kubva Kugadzirisa Zvakanyanya ne Autumn Calabrese

Fix Extreme ndiyo inotevera kune yakakurumbira chirongwa iyo 21 Day Fix, asi neyakaomesesa seti yekudzidziswa. Autumn Calabres yakaitwa chaizvo kunyanyisa kurovedza muviri kwekukurumidza kurasikirwa uremu uye kuveza muviri. Kana iwe uchida kugamuchira iyo yekurodha dosi yeeerobics uye shanda nekukurumidza uye kutsungirira, edza Cardio Gadzira Zvakanyanya. Asi kana iwe uchida kusvetuka uye plyometrics yekukwanisika kwemuviri wezasi, saka unozonakidzwa nechirongwa, Plyo Fix Extreme.

• Cardio Gadzira Zvakanyanya: 32 maminetsi
• Plyo Gadzira Zvakanyanya: 31 maminetsi

5. Kunyanyisa Сardio Сardio Mafuta Kupisa kweFat Kupisa naSuzanne Bowen

Kana iwe uchipesana mukuvhunduka, saka seimwe nzira iwe unogona kuyedza ballet cardio. Suzanne Bowen ane ruzivo rwakakura mukusika 's low impact maitiro ekushandaizvo zvichave zvakachengeteka kune majoini ako. Iine Suzanne kurovedza Extreme Сardio Fat Burn vasikana vaviri, saka zvese zviitwa zvinoitwa mumhando nhatu dzekuoma kunzwisisa. Chidzidzo ichi chinogadziriswa nyore nyore kune wese munhu, uye nekudaro chakanakira zvachose chikamu chedzidzo. Chiedza kusvetuka jacks, kugara UPS, kusimudza gumbo, kurovedza muviri muchirongwa chetambo kunoitika nekukurumidza uye zvine mutsindo.

• Mafuta Akanyanya Kupisa Сardio: 25 maminetsi

6. Cardio Workout yeFocus T25 naShaun T.

Tarisa T25 idura repamusoro-soro pfupi dzidziso. Fans dzekadhio pane chimwe chinhu chekuteerera mune ino yakaoma. Semuenzaniso, Alpha Cardio uye Core Cardio. Aya mapurogiramu maviri akagadzirirwa kushandura muviri wako. Iwe unozoita zvinobudirira kurovedza muviri wepamusoro uye wezasi muviri, uchichengeta kurova kwemoyo munzvimbo yemafuta unopisa mukirasi yese. Gadzirira kudikitira, asi kuwana mhedzisiro inobatsira. Kana iwe uri wekutanga, edza chirongwa cheCardio Alpha, asi kumberi kunogona kubva kwatanga kuCore Cardio.

• Cardio Alpha (Alpha): maminetsi makumi maviri nemasere
• Core Cardio (Beta): 28 maminetsi

7. Grit Cardio naGrit Plyo vanobva kuLes mills

Kana iwe uchida kupisa max macalorie mumaminetsi makumi matatu, saka edza yakakwira yekuwedzera nguva yekudzidziswa kubva kuLes mills. Boka idzva reNew Zealand revarairidzi rakanyatsogadzira dzakateedzana zvirongwa zveHIIT kuvaka mitambo toni muviri. Hafu yeawa yekurovedza muviri zvakanyanya, asi mhedzisiro yacho haizozvichengetedze yakamirira. Grit Cardio ndeye yakachena cardio Workout, kwaunopenga zvakapfupika zvikamu uye maminetsi zororo. Grit Plyo inyanzvi plyometrics, iyo inonyanya kushanda kune yepasi muviri. Millsy akaburitsa akati wandei vhezheni, saka hauzotadziswa.

• Grit Cardio: maminetsi makumi matatu
• Grit Plyo: maminitsi makumi matatu

8. Yemuviri Cardio Yakabvarurwa naJillian Michaels

Muviri Shred ndeimwe yemapurogiramu matsva akaomarara Jillian Michaels kwemwedzi miviri. Inosanganisira maviri Cardio Workout (maviri akaomarara mazinga), ayo akanyatso kukwana yakakodzera kudzidzira nguva dzose. Iyo yekutanga nhanho yakapfava zvakakwana kumutoro, simba-rinoda kurovedza rinochinjika neyakareruka, saka basa rinotamisirwa zviri nyore. Chikamu chechipiri chakanyanya kuomarara: Jillian akawedzera epamberi epamusoro emitambo yekurovedza muviri. Dzidziso dzese dzinoitika mumatanho matatu, kutenderera kwega kwega kune 3-9 kurovedza kunoitwa mumaseti maviri.

• Cardio 1: 32 maminetsi
• Cardio 2: 34 maminetsi

9. Cardio Workout kubva kuBhikini Bootcamp chirongwa ("Kufa paawa") c Janet Jenkins

Janet Jenkins anoziva chaizvo nzira yekukuita iwe wakakwira. Chirongwa chake mumhando yezhizha, iyo Bikini Bootcamp isarudzo yakakwana yeakakwira-mhando cardio kurovedza muviri. Iyo yakanaka mafuta-kupisa chirongwa chiri kunyanya inokodzera vateveri vekupisa kusimba. Ehezve, uchafanirwa kudikitira, nekuti iko kurovedza kunomhanya kusingamire. Nekudaro, pane nguva dzakanaka. Vanenge vese vakasarudzika Janette kurovedza vanoitirwa mune yakatwasuka ndege, izvo zvinokubatsira iwe kutsungirira hafu yeawa yeakanyanya cardio. Uye izvo zvinhu zve kickboxing zvinowedzera kuchirongwa kusiyana uye kushanda.

• Cardio kubva kuBikini Bootcamp: 32 maminetsi

10.Cardio Workout kubva kuInsanity Max 30 kubva kuna Shaun T.

Kudzidzisa Max 30 ndiko kutanga kuve kutofambira mberi maererano nekadhiyo. Makirasi Sean haafungi chero yechipiri kurasikirwa, Kubva pane yekutanga kurovedza muviri iwe unopinda mune yakanyanya kushanda. Complex Max 30 inonyorwa yakazara nehafu yeawa ye cardio, asi kutanga, unogona kumira pane yakajeka vhidhiyo kubva mumwedzi wekutanga: Cardio Dambudziko uye Sweet Nguva. Aya mapurogiramu ane 6 kutenderera kwemaminetsi mashanu ane pfupi pfupi pakati pekutenderera. Iwe unozowana yakanyanya kwazvo aerobic, simba uye plyometric zviitwa zvinozokwidza kurova kwemoyo wako kusvika padanho repamusoro uye unopisa mafuta mumuviri wese.

• Cardio Dambudziko: 33 maminetsi
• Naka Nguva: 32 maminetsi

Iyi sarudzo ye cardio inogutsa kunyangwe kuravira kwekunyepedzera. Usatya kuedza zvirongwa zvakasiyana, kunyangwe kana pakutanga uchitarisa iwe uchifunga kuti vhidhiyo yacho haisi yako. Nzira chete yekusarudza yakanakira iwe basa.