Wepamusoro gumi kurovedza muviri kubva kuFitnessBlender iyo ichakubatsira iwe kupisa 10 macalorie mukirasi imwe!

FitnessBlender ndiyo inonyanya kufarirwa portal ye emahara online kudzidziswa. Vagadziri vayo, vaviri vakaroora Kelly naDaniel, makore mashanu apfuura vakavhura yavo chiteshi paYouTube, uye panguva ino vanyoreri vake vanopfuura mamirioni mana vanhu!

Isu tinokupa iwe gumi rakanyanya kurovedza muviri kubva kuFitnessBlender chiteshi, iyo ichakubatsira iwe kupisa kusvika chiuru macalorie mukirasi imwe! Vhidhiyo yacho inotora 10-1000 maminetsi, saka zvinoda kutsungirira kwakanaka. Chirongwa chakadai chinogona kuitwa 60-90 nguva pasvondo kusiyanisa makirasi ako, kuwana yakanaka mitambo kuchaja uye kununura iko kupwanya kurova kune yakawandisa uremu pamuviri. Iwe haufanire kuita maekisesaizi aya kanopfuura ka1-2 pasvondo, zvikasadaro unoisa panjodzi yekupfeka pasi muviri kana kunyanyisa.

Saka maitiro ekudzidzisa izvi zvirongwa:

• Ita izvi zviitwa 3-4 kanomwe pasvondo, kana iwe uchironga kuita chete pavari
• Ita izvi zviitwa 1-2 kanomwe pasvondo , kana iwe uchida kusiyanisa makirasi ako enguva dzose

Zvese zvakatumirwa zvirongwa zvakagadzirwa chete kune vane ruzivo vanoshanda - chikamu chikuru chevhidhiyo, kuomarara kwacho kunoongororwa mamakisi mashanu kubva pa5. Huwandu chaihwo hwemakirori akatsva pachikamu chakatemwa zvakasiyana, zvichienderana nekugadzirira kwako kwemuviri uye kushingaira panguva yekuitwa kwechiitwa. Kurovedza muviri kwakakodzera kwete chete kwekudzikira uremu asiwo nekubvisa nzvimbo dzine chinetso uye nekutaurisa muviri.

Kune mazhinji emavhidhiyo iwe unozoda maviri eanogumburisa. Mune ese maitiro iwe unozoita mukudzikira uremu pasina chero chinowedzerwa michina. Kana uremu isiri dumbbell, unogona kungoisa chikamu chemagetsi kubva muchirongwa, uchisiya chete chikamu neHIIT uye chikamu chedumbu. Tinokukurudzira kuti uedze mavhidhiyo akati wandei ezvipo kuti vazvisarudzire chirongwa chakanakisa.

Kunyanya kudzidzira 1000 macalorie kubva kuna Christine Salus

10 kudzidzira pamakumi macalorie kubva kuFitnessBlender

1. 1000 Calorie Workout: HIIT Cardio, Yese Muviri Simba Rekudzidzisa

• Makorori: kcal 866-1136
• Nguva Yakare: 87 maminitsi
• Zvakaoma: 5
• Zvishandiso: dumbbells
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: pasi muviri

Uku kurovedza kunovakwa nenzira yekuti unogona kuipedzisa kusvika kumagumo, vasingaregi pamberi penguva. Varairidzi vanotenda kuti muchirongwa ichi vakawana chiyero chikuru. Makirasi akaomarara zvakakwana kuti iwe unogona kupisa 1000 macalorie, asi zvine mwero zvakakwana kuti ugone kuzviita kusvika kumagumo.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 5 Maminitsi Cardio Warm Up. Cardio Workout.
• 36 Minute HIIT Maitiro. HIIT-Workout 16 inoshandisa makumi maviri masekondi kurovedza - gumi masekondi zororo, 20 maminetsi ekuzorora pakati pechikamu (Burpee Squat Inobata, Fly Jacks, Lateral Jumps, 2 Hooks 2 Uppercuts + 2 Jumping Jacks, Kufamba Push Ups, Static Kumhanya Man Knees)
• Maminitsi makumi maviri Yakazara Yesimba Simba Kudzidziswa. Simba kudzidziswa ne dumbbells, 6 combo kurovedza, gumi kudzokorora kune yega yega kurovedza muviri (Pullover + Jackknife Crunch, Weighted squats + Kumusoro Press, Deadlift + Row, Bridge + Chest Press, Mamwe maLunges + Curls, Ski Squat + Tricep Kickbacks).
• Maminitsi makumi maviri Abs. Kurovedza pauriri hwemudumbu mhasuru 9 kurovedza, 2 kutenderera, 50 masekondi kurovedza muviri, gumi masekondi kutyora (Rutivi Plank, iyo V Gumbo Crunches, Static Plank, Imwe Gumbo Madonhwe).
• 6 Minute Kutonhora Pasi & Kutambanudza. Sunga uye kutambanudza.

2. 1000 Koriori Workout Vhidhiyo-Abs, HIIT Cardio, Simba

• Makorori: kcal 627-1028
• Nguva Yakare: 88 maminitsi
• Zvakaoma: 5
• Zvishandiso: dumbbells (muhafu yepiri yekirasi)
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: muviri wese

Imwe yekudzidzira kwakanyanya 1000 macalorie. Izvo zvakare chiitiko chakaoma yemuviri wese, unosanganisira kurovedza muviri kweiyo abs, yenguva cardio uye simba chikamu chine masimbi. Mukuita kwekudzidzira iwe unonzwa kushushikana zvachose, asi panopera chirongwa ichi kunoita kuti unzwe uine simba uye uchifara chaizvo.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 6 Maminitsi Cardio Warm Up. Cardio Workout.
• 10 Minute Abs uye Obliques Workout. Kurovedza pauriri pamhasuru dzemudumbu, 10 kurovedza muviri, makumi mashanu masekondi kurovedza, masekondi gumi kutyora (Crunch, Plank uye Supermen).
• 36 Minute HIIT Maitiro. HIIT yekurovedza muviri, makumi maviri masekondi kurovedza muviri, gumi masekondi kuputsa, akati wandei kutenderera (Burpee, squatting Anosvetuka, squatting Jacks, High Mabvi, Plank Jacks)
• Maminitsi makumi maviri Yakazara Yesimba Simba Kudzidziswa. Simba kudzidziswa ne dumbbells, gumi nemaviri kurovedza, kudzokorora gumi pachiitiko chega chega (Bicep Curls, Tricep Extensions, squats, Chest Mashini, Mashini Anomira, Pullovers).
• 8 Minute Kutonhora Pasi & Kutambanudza. Sunga uye kutambanudza.

3. Insane Cardio Workout Dambudziko Rakaomesesa Workout

• Makorori: kcal 610-1098
• Nguva Yakare: 61 maminitsi
• Zvakaoma: 5
• Inventory: hazvidiwe
• Rudzi rwekurovedza muviri: cardio, HIIT, toni
• Tarisa: pasi muviri

Iyi yekudzidzira nguva pa1000 macalorie ichave akaomesesa. Kugona kwayo kunosanganisira zvinotevera: mutoro wako uchawedzera nekuwedzera kuneta. Kumirira iwe zviitwa zvisere cheteizvo zvinodzokororwa mumatanhatu matanhatu. Uye neese kutenderera, mutoro unowedzera.

Muchikamu chekutanga chekurovedza muviri chinopera kwemasekondi gumi murusekondi yechipiri nemasekondi makumi maviri mudanho rechitatu kwemasekondi makumi matatu, nezvimwewo. Muchikamu chechitanhatu chekurovedza muviri masekondi makumi matanhatu. Izvi zvinoreva kuti denderedzwa rekutanga rinongogara chete maminetsi matatu uye yekupedzisira kutenderera ingangoita maminetsi gumi. Muchikamu chega chega, mabhureki pakati pega chega chiitiko chi 15 masekondi. Pakati pekutenderera 1 miniti break.

zviitwa: Imwe Gumbo Burpee (L uye R) Side Lunge Pops (L uye R), Mt Kukwira Simuka, Squat Jacks, Push Up Jacks, High Knees.

4. 1000 Calorie Workout: HIIT Cardio, Simba uye Abs

• Makorori: kcal 406-1011
• Nguva Yakare: 96 maminitsi
• Zvakaoma: 4
• Zvishandiso: dumbbells
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, mutoro wakaderera maitiro
• Tarisa: muviri wese

Workout 1000 Calorie Workout inopfuura pamwechete naKelly naDaniel. Ivo vanoratidzira yakapusa (isina kunetseka) uye yakaoma maitiro. Iwe uchawana yakajairwa kupatsanurwa kwechirongwa muzvikamu: HIIT, simba mutoro wemuviri wese uye unoshanda wekusimbisa bark. Ichi chirongwa chiri nyore kuzorora, iyo inonzi mwero wekuoma - 4.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 5 Maminitsi Cardio Warm Up. Cardio Workout.
• 30 Minute HIIT Maitiro. HIIT yekurovedza muviri, makumi maviri masekondi kurovedza muviri, gumi masekondi kuputsa, gumi kutenderera, 20 refu kuzorora (Front Jack, Side Lunge Pop, Jumping Lunges, Yakakwira Knees, Star Jumps, Spider Push Ups, Side Plank, Butt Kickers, Burpee)
• Maminitsi makumi maviri Yakazara Yesimba Simba Kudzidziswa. Simba rekudzidziswa ne dumbbells pachiyero chenguva, masekondi makumi mashanu ekuzorora masekondi gumi nemashanu zororo, masere masere (Chest Presses, Deadlifts, squat, Alternating Lunge, Sumo squat, Pullovers, Pamusoro peTricep Extensions, Curtsy Lunge).
• Maminitsi makumi maviri Abs. Kurovedza pasi paCora, 14 kurovedza muviri, 50 masekondi kurovedza muviri, gumi masekondi mabhureki (Russian Twist, Vanoshambira, Knee Tuck Crunch, Side Crunch).
• 8 Minute Kutonhora Pasi & Kutambanudza. Sunga uye kutambanudza.

5. 1000 Calorie Workout Vhidhiyo-Simba, HIIT Cardio uye Abs

• Makorori: kcal 579-1018
• Nguva Yakare: 84 maminitsi
• Zvakaoma: 4
• Zvishandiso: dumbbells
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: muviri wese

Kumwe kudzidziswa kwekubatana Kelly naDaniel, zvakare na kwete iro rakaomesesa danho. Iyo purogiramu inoitirwa mune yakajairwa scheme, yechikamu chemagetsi iwe uchazoda dumbbell.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 6 Maminitsi Cardio Warm Up. Cardio Workout.
• 33 Minute HIIT Maitiro. HIIT yekurovedza muviri, makumi maviri masekondi kurovedza muviri, gumi masekondi zororo, masere masere aine maviri maekisesaizi (Knee Plank Jack, Jumping Lunge, Burpees, Yakakwira Knee Madonhwe, Superhero Push Ups, Sumo Jump squat, Star Jumps, Kumusoro & Kunze Jacks)
• 11 Minute Abs uye Obliques Workout. Kurovedza pauriri pamhasuru dzemudumbu, 10 kurovedza muviri, makumi mashanu masekondi kurovedza, masekondi gumi kutyora (Vanoshambira, mabhasikoro eBhasikoro, Matanho ePlank, Rutivi rwePlank).
• Maminitsi makumi maviri Yakazara Yesimba Simba Kudzidziswa. Simba kudzidziswa ne dumbbells, 8 combo kurovedza, gumi kudzokorora kune yega yega kurovedza muviri (Squat + Kumusoro Press, Deadlift Fly, Lunge + Curl, Side Lunge + Yakazotevera Inosimudza, Pullover Bridge + Kicks).
• 10 Minute Kutonhora Pasi & Kutambanudza. Sunga uye kutambanudza.

6. 1000 Kalori Workout: HIIT Cardio, Yese Muviri Simba, Abs

• Makorori: kcal 671-1022
• Nguva Yakare: 84 maminitsi
• Zvakaoma: 5
• Zvishandiso: dumbbells
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: pasi muviri

Imwe vhidhiyo kubva pakudzidziswa kwema1000 macalorie. Chimiro chakada kufanana nezvirongwa zvakapfuura. Mimwe miitiro inodzokororwa, asi mune ino yakaoma kusimbisa kuri pa chikamu chezasi chemuviri.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 6 Maminitsi Cardio Warm Up. Cardio Workout.
• 32 Minute HIIT Maitiro. HIIT yekurovedza muviri, makumi maviri masekondi kurovedza - gumi masekondi zorora 20 kutenderera (Jack squat Burpee, Jump Lunges, Push Ups, Plank Jacks, Wall Sits)
• Maminitsi makumi maviri Yakazara Yesimba Simba Kudzidziswa. Simba kudzidziswa ne dumbbells, gumi nemaviri kurovedza, kudzokorora gumi pachiitiko chega chega (Chest Presses, Deadlifts, Reverse Fly, Pullovers, Bridge, Lunges, Pamusoro Pekutsikirira, Tricep Extensions, Mukati Megumbo Rinokwira).
• Maminitsi makumi maviri Abs. Kurovedza pafloor yemhasuru dzemudumbu, 10 kurovedza muviri, masekondi makumi mashanu ekurovedza muviri 45 masekondi kutyora (Crunch, Mabhasikoro, Superman).
• 6 Minute Kutonhora Pasi & Kutambanudza. Sunga uye kutambanudza.

7. 1000 Calorie Workout: Insane HIIT & Bodyweight Workout

• Makorori: kcal 710-1125
• Nguva Yakare: 94 maminitsi
• Zvakaoma: 5
• Inventory: hazvidiwe
• Rudzi rwekurovedza muviri: cardio, HIIT, toni
• Tarisa: muviri wese

Ichi chiitwa chakakwana kuonda. Mune imwe vhidhiyo ine cardio kurovedza muviri, simba rekudzidzisa, plyometrics, inoshanda kurovedza, Pilates, kickboxing, yoga, kurovedza muviri kwedumbu, magaro, zvidya uye kumusoro muviri.

Izvi ndezvechokwadi kuoma kwakasimba. Iko hakuna chimiro chakasarudzika, iwe unenge uchichinjisa akasiyana maekisesaizi uye nekukwira kwemoyo kurovera mukirasi yese. Kukanganisa kweplyometric kurovedza kwakapindirana nekudzikama kurovedza pasi, saka chirongwa chinogona kumira kunyange mukati memaminitsi makumi mapfumbamwe.

8. 1000 Koriori Workout: HIIT, Simba Kudzidziswa, Abs

• Makorori: kcal 810-1260
• Nguva Yakare: 93 maminitsi
• Zvakaoma: 5
• Zvishandiso: dumbbells
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: muviri wese

Daniel akagadzira super-kurovedza muviri kwema 1000 macalorie uye aive nawo yakazara yakazara maekisesaizikupedza zvizere simba rako rose. Chirongwa ichi chinosanganisira HIIT seshini uye kurovedza muviri kwechikamu, simba chikamu chine masimbi uye chakanyanya cardio chikamu. Muviri wako uchatsva!

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 6 Minute Warm Up. Cardio Workout.
• Maminitsi makumi maviri neshanu HIIT. HIIT Workout, 8 kurovedza muviri. Masekondi makumi maviri anoshandisa masekondi gumi zororo (Squat Bata Burpee, Plank Kusundira Kumusoro, Kumusoro Knees, Yakakwenenzverwa Mativi Matanho, Kick Kupfuura, Kaviri Bhudhi Kickers, Jumping Lunge, Push Up Seal)
• 10 maminitsi musimboti. Maekisesaizi emakwati ese ekumira kana kurara pasi. 50 masekondi kurovedza muviri, gumi masekondi kutyora (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russian Twist, Plank).
• 20 Minute Simba. Simba rekudzidzira ne dumbbells, 7 kurovedza, 3 kutenderera (Chest Press, Bent Pamusoro Row, Bhegi Press, Dhonza Pamusoro, Kumusoro Tricep Kuwedzeredzwa, Bicep Curl)
• 15 Maminitsi Cardio. Cardio kurovedza muviri, gumi nemashanu kurovedza, 15 masekondi yega yega kurovedza pasina zororo (Jumping Jack + Butt Kickers, Mamwe maLunges + Sumo Squat Kick, Push Up, Knee Up + Vanomhanya, Plank kuSide Star, Butt Kickers, Vanomhanya, Lateral Jumps).
• 6 Minute Kupora Pasi. Sunga uye kutambanudza.

9. 1000 Calorie Workout: HIIT Cardio, Simba, Kickboxing uye Abs

• Makorori: kcal 534-1004
• Nguva Yakare: 64 maminitsi
• Zvakaoma: 5
• Zvishandiso: dumbbells, bhenji (sarudzo)
• Rudzi rwekurovedza muviri: cardio, HIIT, simba, toni
• Tarisa: muviri wese

Kumwe kurovedza kwema 1000 macalorie kubva kunaDaniel: zvinokutora iwe nguva shoma shoma, asi anovimbisa kuve wakanyanya mutoro. Kumirira iwe HIIT, simba chikamu chepamusoro, cardio kickboxing uye abs Workout. Zvekushandisa kwesimba zvinoda bhenji, asi iwe unogona kuzviita pasina izvozvo.

Chimiro chekudzidziswa (mumabhureki muenzaniso kurovedza muviri):

• 5 Maminitsi Cardio Warm Up. Cardio Workout.
• 16 Maminitsi HIIT Cardio. HIIT yekurovedza muviri, gumi kurovedza muviri, makumi maviri masekondi kurovedza muviri, gumi masekondi zororo, 10 kutenderera (nyeredzi Svetuka, divi Puranga, kusunda Kumusoro, squatting Jack, kusunda Up Jack, tuck Svetuka, Burpee, High Mabvi, Jumping mapapu).
• 13 Minute Kumusoro Muviri Simba Rekudzidzisa. Simba kudzidziswa ne dumbbells yemuviri wepamusoro. 3 mapoka e2 kurovedza, gumi reps (Chest Press, Yakakomberedzwa Pamusoro Pe Row Row, Arnold Press, Pullovers, Bicep Curls, Kumusoro Tricep Extensions) /
• 10 Maminitsi Cardio Kickboxing. 6 cardio-kickboxing yakasangana kurovedza muviri kwekudzokorora gumi pane rumwe rutivi (2 Jabs + 2 Crosses, 2 Slow-Mo Reps, 2 Uppercuts + 2 Hook, 2 Knees + Jab + Cross).
• 12 Minute Core uye Cardio. Exercises kuti kuhukura uye cardio nguva. Kusvetuka neimwe nzira nemaekisesaizi pasi kuti uhuku. Masekondi makumi mashanu nemasekondi anoshandisa masekondi gumi nemashanu (Tripple Jack, Side Plank, Front Jack, Supermen, Fly Jack, Mamwe maLunges, Crisscross Crunch).
• Maminitsi mashanu Kutonhora pasi uye Kutambanudza. Sunga uye kutambanudza.

Iwe haugone kumirira kuti utange kudzidziswa kubva kuna Kelly naDaniel? Tanga nhasi! Uye isu tichatarisira mhinduro yako pachirongwa :)

Onawo: 20 TABATA kudzidziswa mumutauro wechiRussia youtube chiteshi cheFitnessoManiya.

Yekuremerwa uremu, Yesimba, Yekusimba uye mhasuru kukura, Kupindirana kwekudzidziswa