Wepamusoro-gumi nemaviri cardio anoshanda kubva kuFitnessBlender, achitarisa padumbu kupisa macalorie uye kusimbisa mupepanhau

Dumbu ndiyo inonyanya kunetsa nzvimbo kune vakadzi vazhinji. Imwe yedzakanakisa nzira yekurwisa flabby mudumbu musanganiswa we cardio kurovedza uye kurovedza kwemhasuru corset. Isu tinokupa iwe huru sarudzo ye cardio inoshanda yedumbu kubva kuFitnessBlender kubva kuCardio uye Abs Workout iyo ichakubatsira iwe kupisa macalorie uye kusimbisa mhasuru yemudumbu.

Kuti ienderane neiyo Workout Cardio uye Abs FitnessBlender kubva?

• Avo avo avo dumbu nechiuno ndiyo nzvimbo yedambudziko.
• Kune avo vanoda kushanda nesimba kusimbisa mhasuru corset.
• Kune avo vanotsvaga yemhando yepamusoro cardio Workout yekupisa macalorie.
• Kune avo vanoda kuonda.

Daniel naKelly vanopa yakakwidziridzwa yemhando yepamusoro yenguva, iyo Cardio inodzidzira pamwe nekurovedza pasi pasi kwedumbu uye mhasuru system. Iwe uri kumirira yakasimba aerobic kurovedza muviri uye zvidiki nguva yekuzorora panguva yekurovedza muviri paMat. Iwe haugone chete kupisa macalorie uye kusimbisa yako yepakati tsandanyama, dhonza dumbu rako uye shanda nzvimbo yacho kumashure uye chiuno. Makirasi anosanganisira kuputika kweplyometric kurovedza muviri, kurovedza kumusana kwemhasuru dzemudumbu, kurovedza muviri kwedumbu kushanda kuburikidza neshure uye chiuno, tambo dzeGeneral kusimbisa iyo corset.

Zvirongwa zvinowanzo gara maminetsi makumi matatu kusvika makumi mana uye zvinoitika pasina kuverenga. Mune rondedzero pazasi inoratidza kureba kwechidzidzo, padanho rekutambudzika (kunze kwe30), koriori, runyorwa rwekurovedza muviri - data rakatumirwa nevarairidzi veFitnessBlender. Mimwe yeiyi cardio yekudzidzira yemudumbu haisanganisi kudziya-uye sunga, saka ive shuwa kuti uzviedze iwe pachako. Semuyenzaniso:

• Dziisa: https://youtu.be/iYFKB5fgqtQ
• Sunga: https://youtu.be/u5Hr3rNUZ24

Kana nzvimbo yako yedambudziko iri dumbu rako saka ita izvi zvekurovedza muviri 3-4 nguva pasvondo. Kana uine dambudziko nzvimbo chikamu chepazasi chemuviri, ita izvi kurovera ka1 pavhiki kusimbisa mhasuru corset, uye mamwe mazuva kuita cardio kurovedza muviri wese uye kurovedza zvidya nemagaro. Semuenzaniso, tarisa pa:

• Iwo epamusoro gumi nemana akadzika maitiro ekurovedza zvidya nemagaro pasina kusvetuka kubva kuGymRa
• Wepamusoro gumi neshanu simba rekudzidziswa ne dumbbells yemakumbo uye magaro kubva kuFitnessBlender

Zvakare, usakanganwa kudzidzisa muviri wese seyakawandisa:

• Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson

Cardio Workout inotarisa pane cor kubva kuFitness Blender

1. Cardio kurovedza pamwe nekusiyanisa maekisesaizi

• Makorori: 257-407
• Nguva Yakare: 37 maminitsi
• Zvakaoma: 4
• Pasina kudziya-uye kutonhorera-pasi

Mune ino cardio Workout yedumbu yakamirira iwe 7 kutenderera kwekurovedza muviri. Denderedzwa rega rega rine maviri maekisesaizi: 1 cardio kurovedza muviri uye 1 kurovedza makumbo pasi. Maekisesaizi anoitwa kwemasekondi makumi matatu, denderedzwa rega rega rinodzokororwa mumakumbo maviri. Naizvozvo, iwe unozoshandura imwe cardio yekupisa macalorie uye kurovedza kuratidza turu yemudumbu.

Kudzidzira:

• Jumping Jacks; Ibvi Tuck Crunches
• Lateral Jump neKnee Up; Crisscross Crunches
• 4 Jack Matanho + 2 Crossover Jacks; Kunofambira mberi Plank Bata
• Squat uye Hook; Muchinjikwa Kubata Crunch
• 2 Hop Chikwata; Scissor Kicks
• Kumira Crunch Pulls; Flutter Kicks
• Simba Rinodarika; Windmill Jackknife Crunch

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

2. Cardio kurovedza pamwe nekusiyanisa maekisesaizi

• Makorori: 261-374
• Nguva Yakare: 30 maminitsi
• Zvakaoma: 4
• Nekudziya-kumusoro, pasina chinorova

Iyi cardio yekurovedza dumbu ine 8 kutenderera kwekurovedza muviri Munharaunda yega yega yaisanganisira kurovedza muviri: 1 cardio kurovedza muviri uye 1 kurovedza muviri kwedumbu rako pasi. Cardio kurovedza muviri zvakare kumaseketi mana wedunhu TABATA: 4 masekondi anoshanda uye gumi masekondi zororo. Exercise yedumbu pasi yakaitwa mune 20 nzira pane makumi mashanu masekondi.

Kudzidzira:

• Jump squats, V Gara Gumbo Madonhwe
• Kukwira Kwira Kumusoro; Crunch Pulses
• 4 Matako Kickers + 2 Jack Matanho; Mt. Wepamusoro weRussia Twist
• Ski Squat Jacks; Reverse Crunches
• Kumonyoroka Kumusoro Mabvi; Bhasikoro Crunches
• Yakafara Jump + 3 Hops; Yakadzokororwa Shanduko
• 2 Hook + 2 Kumusoro Kucheka; Oblique Jack Knife Crunches
• Lunging Toe Inobata, Inosiyana Plank Kick

TOP 30 yakanakisa cardio kurovedza muviri

3. TABATA kudzidzisa nekusimbisa padumbu

• Makorori: 387-758
• Nguva Yakare: 60 maminitsi
• Zvakaoma: 5
• Ne kudziya-up uye sunga

Inguva yekudzidziswa kwakadzama kweTABATA nekusimbisa pamisungo yepakati. Chirongwa ichi chinosanganisira gumi nembiri TABATA kutenderera kwemaminetsi mana. Muchikamu chega chega zadzisa kurovedza muviri pasi pechirongwa chemasekondi makumi maviri shanda, masekondi gumi zororo, nzira nhatu. Kutenderera kwecardio kurovedza kwakachinjika nekutenderera kwekurovedza muviri kwedumbu.

Kudzidzira:

• Chinjafo Mt Kukwira
• Mini Scissors
• Kusvetuka Jacks + High Kick
• Toe Tapira Crunch
• Chinjafo Burpee
• Plank Matanho
• Famba Pasi Pasi
• Side Plank neGumbo Kick (Kuruboshwe)
• 4 Yakakwira Knee Plus Floor Tap
• Side Plank neGumbo Kick (Kurudyi)
• Broad Jump Plus 3 Hops Kudzoka
• chiRussian twist

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

4. TABATA kudzidzisa nekusimbisa padumbu

• Makorori: 210-402
• Nguva Yakare: 30 maminitsi
• Zvakaoma: 4
• Pasina kudziya-uye kutonhorera-pasi

Iyi cardio yekudzidzira yedumbu zvakare ndeye TABATA. Kelly anopa kuchinjanisa cardio kurovedza muviri uye kurovedza muviri kuhukura, kudzokororwa mumaseti mana zvinoenderana nechirongwa chemasekondi makumi maviri anoshanda uye gumi masekondi zororo. Maekisesaizi anoitwa zvakateedzana imwe mushure meimwe (kwete vari vaviri vaviri), pakati pavo vanozorora mumasekondi makumi maviri. Iwe unozoda dumbbells.

Kudzidzira:

• Iyo Rolling Plank Gumbo Rinosimudza
• Toe Kubata Crunches
• Kukwira + Jump squats
• Flutterkick
• Jack Anosvetuka + Kumusoro Makumbo
• Kaviri Pulse Bhasikoro
• Ongorora Burpees
• Denderedzwa Crunches
• Akasimba Stunge Lunge
• Side Nyeredzi Dhipi
• Yakachena + Dhinda
• Kutenderera + Kuwedzeredza
• Mukati mekunze Burpees
• Crunch Pulses

FITNESS bracelets: sarudzo yeakanakisa

5. Cardio + kurovedza dumbu

• Makorori: 316-533
• Nguva Yakare: 40 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Iyi cardio yekurovedza dumbu ine zvikamu zviviri: cardio based TABATA (15 maminetsi) uye cardio + kurovedza kwedumbu (maminetsi gumi nemashanu). Muchikamu chekutanga iwe unowana matanhatu maround e15 maekisesaizi mumativi ega ega, achidzokororwa mumaseti mana zvinoenderana nechirongwa che6 sec / 2 sec. Muchikamu chechipiri, iwe uchachinjisa cardio drills uye kurovedza muviri kwedumbu nezve chirongwa 4 sec / 20 sec 10 nzira.

TABATA-chikamu:

• Squat Jack Burpees; Yakareba Lat Jump + Ski Jump
• Surfboard Get Ups; Yakareba Jump + Jump squat
• Burpee + squat Bata; Nyeredzi Jump + 1 Reverse Lunge
• Mt Climber Murwi Lunge; Jumping Jacks
• 3 Pulse Lunge Chinja; Push Up + Toe Tapira
• Switchfoot Anosvetuka + Knee; Squat Pops

Cardio Kuneta + Abs:

• Kumusoro & Kupfuura Hops; Knee Tucks Twists
• Kumusoro Knee Anobata; Flutterkick
• Fly Jacks; Toe Kubata Crunches
• Lateral Jumps; Bhasikoro Crunches

Wepamusoro makumi maviri ekurovedza muviri kwekumira uye kumashure

6. Cardio + kurovedza KOR + yoga

• Makorori: 207-330
• Nguva Yakare: 35 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Iyi cardio Workout yedumbu musanganiswa wezvirongwa zvakasiyana uye inoumbwa nezvikamu zvitatu. Chikamu chekutanga: cardio + cor (maminitsi gumi) chikamu chechipiri: yakachena cardio (maminitsi gumi) chikamu chechitatu: yoga + kutambanudza (maminetsi gumi). Zvikamu zviviri zvekutanga zvinoitwa zvinoenderana nechirongwa cheTABATA. Kelly naDaniel zvakare vanoratidza yakareruka vhezheni yechiitwa.

Kudzidzira muviri (yoga):

• Squat Jump + Kick; Rimwe Gumbo Jacknife Crunch
• Split Jump Burpees; Plank Mukati & Kunze
• Squat Anosvetuka
• Mt Climber Simuka
• Nyeredzi Jumps
• Reverse Lunge Anosvetuka
• Chikamu Chikamu Chikamu

Elliptical mudzidzisi: zvayakanakira nezvayakaipira

7. TABATA kudzidzisa nekusimbisa padumbu

• Makorori: 168-336
• Nguva Yakare: 30 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Mune rino chiitiko uchawana mana TABATA kutenderera kwemaminetsi mana. Muchikamu chega chega chaisanganisira kurovedza muviri: 4 cardio kurovedza muviri uye 4 kurovedza bark, iyo inoshandura uye kudzokorora mana seti. Pakupera kwechirongwa, Daniel akakugadzirira 1 maminetsi emapuranga.

Kudzidzira:

• Burpee; Jackknife Crunch
• Jumping Lunge; Vanoshambira
• Nyeredzi Jump; Oblique Hip Simudza L & R.
• Kick Kupfuura; Bhasikoro Kutsemuka
• 2 Min Plank Kupisa

Wepamusoro gumi zvinowedzera zvekukura kwemhasuru

8. Kickboxing kudzidziswa + kurovedza dumbu

• Makorori: 225-585
• Nguva Yakare: 50 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Hwaro hweiyi cardio yekurovedza dumbu iri manyemwe e kickboxing uye kurovedza kubva kuhondo yehondo. Chirongwa ichi chakapfuma kwazvo uye chinosanganisira kutenderera zvishanu kwedzidzo

• Core (5 maminetsi): kurovedza padumbu uye kumashure
• Kickboxing (10 maminetsi): kickboxing
• Core (5 maminetsi): mapuranga
• Kickboxing (10 maminetsi): kickboxing
• Core (5 maminetsi): kurovedza muviri kumashure uye netambo tambo

Wepamusoro 20 mavhidhiyo e cardio kudzikisa huremu kubva Popsugar

9.Nguva yekudzidzira cardio yedumbu

• Makorori: 128-258
• Nguva Yakare: 30 maminitsi
• Zvakaoma: 3
• Kwete kudziya-kumusoro, ine hitch

Ichi chiitiko chinonakidza kwazvo kudzidziswa. Chirongwa ichi chine marongedzero mana ezviitwa. Muchikamu chega chega iwe uchaita 4 marudzi emitambo: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, mapuranga, cardio, Pilates, spin). Hapana kurovedza muviri kusingadzokororwe, saka zvirokwazvo hauzofinhwa! Maekisesaizi anoitwa maererano nechirongwa: 6 masekondi anoshanda, 45 masekondi zororo.

• Round 1: Gumbo Kudonhedza Toe Kubata; Danda + Knee; Switchfoot Burpee; Zvigunwe Zvigunwe; Kufamba Kwemashure; Flutterkick.
• Round 2: 3 Nzira Crunch; Plank Jack + Gumbo Simudza; 3 Garo Kicker Madonhwe; Pilates Vakaona; Shiri Imbwa;
• Round 3: Bridge + Toe Kubata; Ronga Up Downs; Jumping Lunges; Kudhonza Kwemakumbo; Kushambira; Russian Twist.
• Round 4: Rimwe Gumbo Jackknife; Supine Plank + Inomuka; Jump Lateral Jump squats; Kudzingirira Toe Mapombi; Back Bow Crossover; Toe Kubata Pulses.

Maitiro ekusarudza akasimba Mat

10. Cardio kurovedza pamwe nekusiyanisa maekisesaizi

• Makorori: 217-348
• Nguva Yakare: 30 maminitsi
• Zvakaoma: 3
• C kudziya uye rova

Muchirongwa ichi, imwe nzira yekurovedza muviri (mune TABATA maitiro) uye kurovedza kweiyo crust (45 masekondi anoshanda / 15 masekondi zororo). Varairidzi vese vakagadzirira mapoka mana e cardio maekisesaizi 4 maekisesaizi boka rega rega uye matatu mapoka ezviitwa zvebark kwe2 kurovedza muboka rega rega.

• HIIT: 2 Makumbo + Wide Jump Squat; 3 Side Hops + Burpee.
• Core: Chitsitsinho Taps 3 + Kuwedzeredza; Kudzikamisa T + Yakapesana neToi Tap; Snow Angel Toe Kubata.
• HIIT: 180 Jump squats; Lateral Miganhu.
• Core: Mufananidzo 4 Makumbo Anodonha; Imbwa Shiri; Kudzokera Bow + Pulses.
• HIIT: Lunge + Kicks; Sumo squat Round Kick.
• Core: Side Plank Kick + Dip; Rimwe Rutivi; Mazana.
• HIIT: Squat Jacks; Jumping Jacks.

Maitiro ekubvisa parutivi: 20 + 20 kurovedza muviri

11. Cardio kurovedza pamwe nekusiyanisa maekisesaizi

• Makorori: 180-390
• Nguva Yakare: 35 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Kumwe kuita kwakasiyana-siyana kwecardio yekuita dumbu, iwe unovimbiswa kuti usanetseke. Muchirongwa ichi kurovedza kunoitwa kamwe chete uye kusadzokororwa. Inomirira yakajairwa FitnessBlender scheme: masekondi makumi maviri anoshanda uye gumi masekondi zororo. Maviri cardio kurovedza ari kuchinjanisa maviri maekisesaizi echikamu. Pakazara, chirongwa ichi chinosanganisira anenge makumi mana akasiyana maekisesaizi.

Kugwinya-chingamu - zvishandiso zvinonyanya kukosha

12. Cardio + kurovedza dumbu

• Makorori: 219-421
• Nguva Yakare: 35 maminitsi
• Zvakaoma: 4
• C kudziya uye rova

Muchirongwa ichi cardio zvikamu zvemaminetsi matanhatu zvichichinjika nezvikamu kusvika mudumbu kwemaminetsi maviri. Chikamu che cardio chirongwa cheTABATA. Maekisesaizi echikamu ichi anoitirwa kutenderera kwemasekondi makumi mashanu basa, masekondi gumi zorora.

• HIIT: Kutenderera 1. Burpee + Push Up; Toe Kubata Simuka; Kurumidza Tsoka Burpee; Yakazotevera + squat Jump; Nyeredzi Jump + Burpee; Sumo Lunge ku Jump.
• Musoro: 1 Round. Crisscross Crunch; Toe Kubata Crunch.
• HIIT: Kutenderera 2. Kumusoro Knee + Jumping Jack; Kukwira; Squat Jack + Jump; Lizard Hops; Pamberi Jack + Squat Pops; Chisimbiso Push Up.
• Musoro: Round 2. Russian Twist; Kumonyorora Back Bow.
• HIIT: Kutenderera 3. Nyeredzi Jump + Knee; Famba Pasi + Plank Knee; Burpee + Jab Muchinjikwa; Supine Push Up + Toe Kubata Simuka; Kusvetuka Lunge + Uppercut; Jab, Muchinjikwa.
• Musoro: Round 3. Rutivi rweHip Simudza L; Rutivi Hip Simudza R

TABATA Workout: iwo gumi akanakisa muunganidzwa

Onawo edu mamwe masarudzo anobatsira ekurovedza muviri:

• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
• Wepamusoro makumi maviri akanakisa emadzimai anomhanyisa shangu dzekumhanya kwakachengeteka
• Zvese nezve Push-UPS: maficha + sarudzo pushups

Kupfava, Dumbu, Kupindirana Workout, Cardio Workout