Mukati
Casey Ho (Cassey Ho) - ndiye mumwe wevarairidzi vanozivikanwa paYouTube, iyo inopa sarudzo hombe 's low impact Workout-based Pilates. Vhidhiyo yake chiteshi Blogilates ine vanopfuura mamirioni 3.5 vanyoreri uye iri pakati pezvakanyanya kufarirwa zviwanikwa zvemuviri muUnited States. Isu tinokupa iwe gumi yepasi inokanganisa kurovedza makumbo kubva kuBlogilates izvo zvinokubatsira iwe kusimbisa mhasuru, kugadzirisa kununurwa kwehudyu dzako, kubvisa kunonoka uye nzvimbo dzedambudziko.
Casey Ho inonyanya kupa kudzidziswa kupfupi. Iwe unogona kuita vhidhiyo uchizviita mumakumbo mashoma, kana kusanganisa akati wandei zvikamu zvichienderana nenguva kuwanikwa uye kugona. Iwe unogona zvakare kuwedzera izvi zvegumbo rako kurovedza muchirongwa chako chemuviri cheimwe mutoro pamhasuru dzemakumbo. Kuti uwane mhedzisiro inokurumidza pane akarongwa ekurovedza mavhidhiyo emakumbo kanokwana katatu pavhiki maminetsi makumi matatu pazuva.
Workout Blogilates anokodzera ese hunyanzvi mazinga, asi ane ruzivo rwekushanda muchirongwa zvinogona kutaridzika kushomeka kushoma. Dzidzo yese inoitika pasina chimwe chinowedzerwa michina, kana isina kutaurwa zvakasiyana. Makirasi anoratidzwa asina kudziya-uye kutonhorera-pasi, zvisinei, tinokurudzira kuti iwe ugare uchivatakura uchienda mberi, semuenzaniso, mavhidhiyo kubva kuBlogilates:
- Kudziyirwa: https://youtu.be/Dku5R496Ino
- Tarisa: https://youtu.be/kKeBjBBUQyY
10's yakaderera maitiro ekurovedza kwemakumbo kubva kuBlogilates
Kudzidzira kuri zvachose pasi
1. 5 Yakanakisa Gumbo Slimming Exercises (10 maminetsi)
Kurovedza muviri kunosanganisira miitiro mishanu inoshanda yemakumbo mashoma. Flexed mukati chidya (kuruboshwe & kurudyi), Criss muchinjiko chigero Gumbo denderedzwa rinodzika, Butterfly kickouts. Maekisesaizi ese anoitwa akarara pasi uye anobatsira iwo kunyatsoita mutete makumbo. Kunyanya kushanda neiyi Workout Blogilates yakabviswa nzvimbo dzine dambudziko pachidya chekunze nechemukati.
2. Akakwana Makumbo Workout (10 maminetsi)
Muchirongwa ichi unenge uchingo shingairira kwete chete mhasuru dzehudyu, asi mhasuru yemagaro uye kuhukura. Rutivi rwekunze kwezvidya zvakare haruzosara pasina kutariswa. Casey Ho anopa anotevera ekurovedza muviri: Half clam anosimudza, Half clam pulse, Bloor tap, Brogger, Criss muchinjikwa makumbo, Tiny gumbo denderedzwa, Gumbo denderedzwa.
3. Yakanakisa Maitiro Okurovedza KweToni Makumbo (11 maminetsi)
Chirongwa ichi chinonyanya kuve nekusimudza makumbo munzvimbo yakatarisana padivi pake, saka panguva yekirasi, kunyanya kushanda nesimba chidya chekunze. Iwe wakamirira zviitwa zvinotevera. Triangle zvidya, Clamshels Yakawedzerwa clamshells, Yakatemerwa mativi chigero.
Kudzidzira kwakamira
4. Bikini Blaster: Sexy Legs Workout (maminetsi gumi nemaviri)
Kune iri Workout iwe uchazoda mwenje dumbbells 1-2 kg, asi iwe unogona kuita usipo. Vhidhiyo inosanganisira inonakidza kugadziridzwa kwemapapu uye squatsizvo zvinokubatsira iwe kuti ubatanidze mhasuru dzematako nemakumbo. Zvakare Casey Ho anopa kurovedza muviri kwekuyera uye mwenje plyometrics. Exercise: Muchinjikwa lunge butt kukanda, Mumwe-ane makumbo t-squat, Squat Anosvetuka, Narrow squat, Side lunge, Lunge Kicks.
5. Akavezwa Makumbo muSkinny Leggings Workout (maminetsi gumi nemana)
Izvi zvinobudirira ballet kudzidzisa nechigaro ichakubatsira iwe kunyatso shanda pane chinetso nzvimbo dzemakumbo uye magaro. Casey Ho anopa mashoma ekurovedza muviri, asi nekuda kwekudzoka kwakawanda uye kufamba kwepasuru kwemhasuru dzako kunozondiyeuchidza muvhidhiyo yese. Iwe unozorovedza muviri: dhayamondi squats, Circlethons, Bulgarian Mapapu, zambuko.
Mitezo yakavhenganiswa (yakamira uye pasi)
6. Makunakuna & Zvidya Trimdown
Iko kurovedza kunosanganisira echinyakare kurovedza makumbo uye magaro: squats, zambuko, chigero uye kunyange mwenje kusvetuka mune tambo. Chidzidzo ipfupi, asi chaizvo kurovedza muviri kwakanyanya. Iwe unenge uine: Squat, Bridge, Rimwe gumbo bhiriji, Imwe gumbo denderedzwa, chigero Padivi, Kutamba mhuka, Plank jack.
7. Gumbo Slimming Dambudziko
Muhafu yekutanga yekurovedza muviri iwe uchaita squats, mapapu uye kusimuka muhafu yepiri - makumbo anosimudza akarara pasi. Kunyanya kushingaira kushandirwa magaro nezvidya zvemukati. Iwe wakamirira zviitwa zvinotevera. divi mapapu, Plaice squats, gumbo kutenderera, Inner chidya nyemba, divi gumbo anokwidza.
8. Makumbo Pamoto (10 maminetsi)
Uku kurovedza kunosanganisira zvakakwana zvezviitwa zvekutanga. Kana wanga uchiitira YouTube chiteshi Blogilates, uye ndinofunga kuti iwe hauna chekushamisa, unogona kuyedza iyi vhidhiyo. Chokwadi, Casey anozokwanisa kukupa iwe chimwe chinhu chitsva. Iwo maekisesaizi muchirongwa ichi anotevera: Lunge uye squats, Mhuru kurwisa, Plow & squat, Diamond mabhiriji Saddlebag shaver.
9. POP Pilates: Perky Garo & Makumbo Akareba Akareba
Ichi chirongwa kubva kuBlogilates chinogona kunge chakaringana yakakamurwa kuita zvikamu zvishanu: muchikamu chekutanga iwe uchaita maekisesaizi akarara nemusana, muchikamu chechipiri - pamabvi ake muchikamu chechitatu, murairidzi akagadzira squat ballet. Muvhidhiyo iyi, shanda zvine mutsindo magaro ako, chidya nemhuru, uye kunyangwe zvidimbu zvemudumbu.
10. Kucheka Gumbo & Garo Rinosimudza Workout
Icho chimiro cheiyi Blogilates Workout ndechekuti iwo maekisesaizi anoitwa pamwe neyakagwinya bhendi. Mune ino ipfupi vhidhiyo Casey inopa mamwe akanaka kwazvo maekisesaizi emakumbo uye magaro, ayo akaomesesa nekupokana kweanoshambadzira. Exercise: Swinging musuwo, Iyo squat kufamba, Push, kumashure, Push, bata, akodhiyoni Gumbo, Gumbo wiper.
Bhonasi: Ndingaite here 1000 squats (maminetsi makumi mashanu)
Ichi chiitwa chinobatsira iwe kuti unakidze yakasimba buti kwemaminitsi makumi mashanu. Iwe uri kumirira kune ese marudzi ekushandurwa squats: classic, makumbo anosimudza, plie-squats, squats ane dhongi rinosimudza, squats pane rimwe gumbo squats uye kunyange kutenderera pamusoro peMat. 45 squats mumaminitsi makumi mana nemashanu haisi jee. Tsandanyama dzako dzichapisa.
Isu tinonetsekana zvakare izvo zvekurema uremu mumakumbo hazvina kukwana kungoita maexercise enguva dzose. Kuderedzwa kwemafuta kunowanikwa chete nekushomeka kwezuva nezuva koriori. Verenga zvakawanda nezve izvi mune ichi chinyorwa: Kuverenga macalorie: akakurumbira mibvunzo nemhinduro
Onawo: Wepamusoro 25 vhidhiyo yepamusoro yechidya chemukati.
Nezve toni uye mhasuru kukura kwakaderera kukanganisa kurovedza muviri, Makumbo uye glutes