Wepamusoro gumi vhidhiyo yekudzidzisa pahwaro hwekufamba kwevanotanga

Kune vanhu vane hofuturu yakakura inopesana zvakanyanya kukatyamadza mitoro. Asi kusiya zvachose nyanzvi dzemitambo hazvikurudzire: ine mhedzisiro yakaipa pahutano hwemwoyo uye inowedzera njodzi yekuva neshuga.

Mune ino kesi, imwe nzira yakanaka ichave iri kufamba mumba, iyo inogona kuitwa nehuremu hwakawandisa. Tinokupa iwe huru sarudzo yemavhidhiyo gumi ekufamba pamba. Kuti utange, iwe unongoda chete shangu dzakagadzikana uye diki diki yenzvimbo.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

Kufamba kumba: maficha uye mabhenefiti

Asi usati waenderera mberi nekuongorora mavhidhiyo anonyanya kushanda pamwe nekufamba pamba, ngatione: nei tichida kufamba uye ndezvipi zvakanakira?

Ndiani anosarudza kufamba kuenda kumba:

• Vakatanga mumutambo avo vari kungotanga kuongorora kudzidzira kumba.
• Vanhu vane hofuturu hwakakura, vane zvirambidzo pamhando dzemitoro.
• Ivo vane matambudziko nemajoini kana varicose mutsinga.
• Ivo vari kupora kubva mukukuvara.
• Kune avo vari kutsvaga nyore kurovedza muviri kumba.

Ndezvipi zvinobatsira zvekufamba kuenda kumba?

• Kufamba pamba kwakanaka kuita cardio Workout iyo inobatsira iwe kupisa zvakawandisa mafuta uye kurasikirwa uremu.
• Kufamba kunovandudza mashandiro emoyo, kunowedzera kutenderera kweropa uye kunodzikamisa BP.
• Inoderedza njodzi yechirwere cheshuga, iyo inonyanya kukosha kune vanhu vakafutisa, vanogona kubatwa nechirwere ichi.
• Mapfupa akasimba uye mhasuru uye majoini zvinogadzirwa.
• Inovandudza hutano hwakazara, pane kunzwa kwesimba uye kusimba, uye inosimbisa immune system.
• Kufamba mumba kunodzikisira kushushikana uye kunoderedza njodzi yekuora mwoyo.

Matipi ekufamba pamba:

1. Famba neshangu dzakasununguka, kunyanya majee.
2. Pfeka mbatya dzakareruka dzisingaregedze kufamba.
3. Ramba uine bhodhoro remvura uye edza kunwa mukirasi, uchiita maSIP mashoma maminetsi gumi.
4. Tinokurudzira kuti ushandise fitness tracker kuti utarise mutoro wako kwete chete panguva yekudzidzira asi panguva yechiitiko chezuva nezuva.
5. Tanga nemaminitsi gumi katatu pavhiki. Zvishoma nezvishoma wedzera zvikamu kusvika pamaminitsi makumi matatu nemakumi matatu nemashanu.
6. Edza kudzidzisa 3-5 nguva pasvondo zvichienderana nenguva kuwanikwa uye zvinangwa.
7. Unogona kusanganisa kufamba kuenda kumba uchiona chaunofarira TV nhevedzano, saka zvichave nyore kudzidzisa kubva pakutanga kusvika kumagumo.
8. Iwe unogona kuomesa kurovedza muviri, kana iwe ukazoshandisa mwenje wemaketuru akareruka (asingakurudzirwe kumatete asina kusimba).

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Yakagadzirirwa sarudzo dzemaitiro evatangi:

• Yakareruka cardio yakamira isina kusvetuka, squats uye mapuranga: gumi kurovedza
• Wepamusoro gumi akareruka kurovedza muviri kudumbu kune vanotanga (pasina mabhande uye cardio)
• Wepamusoro gumi akareruka kurovedza kwemakonda makumbo asina squats (yevatangi
• Chiedza chakaderera chakakora cardio Workout yezera makumi mashanu+ kana yekuchaja mangwanani

Mavhidhiyo gumi anofamba pamba

Kana iwe urikutsvaga kudzidziswa kwevatangi, saka ive shuwa kuti uone yedu yazvino mavhidhiyo ekuunganidza: Wepamusoro gumi's low impact cardio kune vanotanga kubva kuMuviri Project kwemaminitsi makumi matatu.

1. Kufamba naLeslie Sansone: mamaira imwe (maminitsi gumi nemashanu)

Leslie Sansone inyanzvi chaiyo mukudzidziswa pahwaro hwekufamba kwekudzora uremu uye kupisa mafuta. Yakagadzira zvinopfuura zana zvirongwa zveyedu nhevedzano yeFamba Pamba (Famba kuenda kumba). Leslie ane hunhu uye anoshanda nesimba kuitisa makirasi, saka kwete chete iwe unozowana iro rakakura kurovedza muviri, asiwo mafungiro akanaka ezuva rese. Mavhidhiyo mazhinji anozivikanwa kubva kuna Leslie Sansone 1 Mile Walk Anofara pane youtube akawana pamusoro pemakumi mana emamiriyoni maonero!

2. Kufamba naLeslie Sansone: mamaira matatu (maminetsi makumi mashanu)

Leslie Sansone ane chirongwa kubva pamakiromita mashanu kusvika mashanu, anogara maminetsi gumi nemashanu kusvika makumi mapfumbamwe. Kana iwe uchitsvaga akareba ekudzidzira kufamba pamba, tarisa pairi yakapusa vhidhiyo yemaminetsi makumi mana nemashanu 1 Mile Walk. Kunaka kwechirongwa ichi ndechekuti iwe unogona kugadzirisa iyo nguva. Unogona kuwedzera mutoro zvishoma nezvishoma kana uchinge watanga kuita kwemaminetsi gumi nemashanu pazuva uye nekuwedzera, semuenzaniso, maminetsi mashanu nechidzidzo chega chega.

3. Maira imwe kune vanotanga naJessica Smith (maminetsi makumi maviri)

Mumwe munyori akakurumbira wekudzidzira kufamba mumba aive Jessica Smith. Jessica ndomumwe wevanonyanya kufarirwa nevarairidzi vemuviri paYouTube uye munyori wemaDVD mazhinji ane zvirongwa zvakasiyana zvemuviri. Vhidhiyo yake inotonhorera uye ine hunhu, saka vatevere zvakanaka uye zviri nyore. Uye zvirinani kutanga nepfupi vhidhiyo nekukurumidza kufamba kwe1 mamaira.

4. Kufamba kwepakati naJessica Smith (30 maminetsi)

Kana maminetsi makumi maviri ekudzidzira iwe uchifunga kuti haukwane kumutoro, saka unogona kuenda kwehafu-awa yenguva yekufamba kuti uwane nekukurumidza uye zvirinani mhedzisiro. Nenzira, pane yeYouTube chiteshi chaJessica Smith pane sarudzo yekurovedza pamwe nekufamba mumba, saka haufanire kungobvumidzwa kumavhidhiyo maviri aya, uye sarudza mamwe kuravira kwako.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

5. Kufamba + toni maoko kubva kuna Lucy Wyndham-rutsanga (maminitsi gumi nemashanu)

Lucy Wyndham-rutsanga uye iko nyore kurovedza muviri kuti ufambe mumba zvinokwezva kune vese vanoda minimalist dhizaini yezvirongwa uye unobtrusive maitiro ekuitisa makirasi. Murairidzi ane makore makumi maviri ezviitiko zvemitambo anopa akateedzana akadzika mapurogiramu, ayo akakodzera kunyangwe kune vanotanga. Ive neshuwa yekuyedza maminetsi gumi nemashanu vhidhiyo uchifamba pamba uine simbiso pazwi remaoko uye kupisa kwemakori.

Wepamusoro gumi nematatu ekudzidzira kwevanotanga kubva kunaLucy Wyndham-verenga

6. Kufamba kuonda kubva kuna Lucy Wyndham-verenga (maminetsi makumi maviri)

Uku kumwe kudzidziswa kupfupi kubva kunaLucy kwakavakirwa pakufamba pamba, iyo zvakare inofarira mukurumbira mukuru pakati pevataridzi veYouTube (anopfuura hafu yemiriyoni maonero). Iyo purogiramu inoshandura kufamba uye zvakapusa kurovedza kuti utaure muviri wese kusimudza kwemaoko nemakumbo, swings, tilts. Zvese zviri zvinyoro-nyoro uye zvinowanikwa fomu, asi iwe unogona kudzikisa kukura kwemafambiro, kana paine chero ezviitwa zvinokukanganisa.

7. Kufamba kwenguva kunobva kuna Denise Austin (maminetsi makumi maviri)

Mumwe wevarairidzi vanonyanya kufarirwa pasi rese Denise Austin anopa zvirongwa zvakawanda zvakasiyana zvevatangi vekutanga zvaunogona kuita kumba. Kana usati wamboedza mafuta anopisa cardio Workout zvichienderana neyakajairwa kufamba, inguva yekuzviita. Maminetsi makumi maviri chete echimiro chako chakanakisa!

8. 5 mamaira kubva Kira Lasha (80 maminetsi)

Asi kune vane ruzivo uye epamberi vane hanya vanorairwa kuti vateerere chirongwa chaKira Lasha. Kana iwe uchifunga kuti kufamba kuenda kumba hakugone kukuita ziya rakanaka, saka sununguka kuzviisa emahara mavhidhiyo emakiromita mashanu. Nekuwedzera mutoro Kira anoshandisa mwenje dumbbells (5-0.5 kg). Iwe unogona kuita pasina ivo kana kushandisa hombodo diki yemvura. Vhidhiyo iyi iri nani kuuya kwete kutanga pane mwedzi mushure mekugara "mafuremu ekufamba" eimba.

9. Kufamba mamaira matatu kubva kuLumowell (maminitsi makumi mashanu)

Kana iwe usina basa nekuita pasi pechisimba chemaficha ehupenyu pasina kuvapo kwemurairidzi mune fomu yekurarama, saka ive shuwa yekunyorera kuYouTube chiteshi Lumowell. Kune akakura akasiyana siyana ekurovedzera uremu, kusanganisira akati wandei sarudzo dzekukurumidza kufamba mumba. Aya mavhidhiyo achakubatsira iwe kuti uwane muviri wakakwana usina gyms nemidziyo inodhura.

10.Kufamba kufamba kwekudzikira uremu (maminetsi makumi mashanu)

Uye heino imwe timelapse vhidhiyo ine kukurumidza kufamba mumba, inoenderana neyakanyanya ruzivo mudzidzi. A's low impact kirasi inoitika mune inesimba danho, saka vanotanga vangangove vakaoma kuitsigira kubva pakutanga kusvika kumagumo. Nekudaro, iwe unogona kutsemura chirongwa ichi muzvikamu zvakasiyana, iko kurovedza muviri kunongosanganisira mashanu akagadzirira nguva: kufamba nekukurumidza, kurovedza kwemaoko, zvakare kufamba nekukurumidza, kurovedza gumbo, kurovedza dumbu kumira. Haungopise macalorie chete, asi taura muviri wese.

Zvese nezve CARBOHYDRATES yekurema uremu

Workout inofamba pamba yakanaka kune vanotanga, vanhu vakafutisa, vanhu zera, uye avo vanopesana mune yekuvhundutsa kurovedza muviri. Kunyangwe iwe uchifunga kuti mutambo unowanikwa kwauri, edza kuita kumba zvakajairika kufamba, uye iwe haugone chete kuomesa chimiro, asi zvakare kugadzirisa hutano. Uyezve tarisa sarudzo yedu yevhidhiyo yakapusa asi inoshanda kubva kuHASfit kune vanhu vane ganhuriro dzomuviri.

Unoda kutenga dzakashongedzwa, chic uye fashoni zvipfeko mumatanho akakura emisangano yebhizinesi uye zviitiko zvemanheru? Ona iyo catalog yemapfekero anoyevedza uye mabhureki mabhurauzi evakadzi vane chimiro: verenga zvimwe pano.

Kune vanotanga, kudzikisira zvakaderera zvine simba kurovedza muviri