Wepamusoro gumi nemaviri ekuita vhidhiyo ine fitball kubva kwakasiyana youtube nzira

Iko fitball ndeimwe ye midziyo yemitambo inozivikanwa kwazvo zvekushandisa pamba. Iyo yekurovedza bhora inopa imwe yekuwedzera mutoro pane mhasuru - nekuti iwe unofanirwa kuchengeta iyo bhalance kana uchishanda neisina kugadzikana projectile. Uye zvakare, kurovedzwa ne fitball kunodzora mutoro pamakumbo ezasi, kusanganisira mabvi uye makumbo, ayo anonyanya kutarisana nekukuvara.

Tinopa iwe kutarira kwako vhidhiyo yepamusoro ne fitball slimming uye kuwana mafomu ane toni. Iyi sarudzo ichakubatsira iwe kushandisa bhora rekurovedza zvakakwana uye zvakasiyana.

Ese mavhidhiyo akatumirwa fitball akasununguka chose, iwo makojara makochi ari avo eYouTube chiteshi. Tsananguro yacho inosanganisira yakatarwa nhamba yeanoona vhidhiyo: akakosha manhamba aGumiguru 2016. Kudzidziswa kwakaumbwa kuitira mukurumbira kubva kudiki kusvika kune anoonekwa zvakanyanya. Iyo nguva yebasa-kubva pamakumi maviri kusvika makumi mana maminetsi.

Kugara uchirovedza uine yoga bhora kuchakubatsira iwe kutaura mutumbi, kugadzirisa kugarisana uye kuenzanisa, simbisa magaro uye mhasuru corset. Sarudza pakati pezvirongwa izvi ndizvo zvinonyanya kukukodzera. Unogona kutamba vhidhiyo pane iyo peji chaipo.

Onawo: kurovedza bhora rehuremu hwekurema: kushanda uye maficha

Wepamusoro vhidhiyo ine fitball yekuvandudza muviri

1. Garo & Ab Workout (uchishandisa bhora rekurovedza muviri)

  • Nguva Yakare: 32 maminitsi
  • Chiteshi: Kusimba nePJ
  • 2 080 maonero

Iyi vhidhiyo ine fitball yakakodzera kunyangwe kune vanotanga uye kune avo vachangotanga kushandisa bhora. Zvese zviitwa muchirongwa ichi zvakajeka uye zviri nyore kuita. Hapana musanganiswa wakaomarara, chete akateedzana esimba kurovedza muviri ine bhora rakadzikama remhasuru toni. Chidzidzo ndechekuti: 40 masekondi kurovedza muviri, masekondi gumi zorora.

Butt & Ab Workout (uchishandisa bhora rekurovedza muviri)

2. Kugadzikana Bhora Muviri Wese

Iyo algorithm yeiyi vhidhiyo ine fitball iri nyore kwazvo: 10 kurovedza muviri kunoitwa muviri kutenderera. Iwe uchaita pushups, crunches, squats, mapuranga, bhiriji. Denderedzwa rega rega rinogara ingangoita maminetsi gumi. Chirongwa ichi chiri kumhanya chinenge chisingamire, asi chinotamisirwa zvirinani zvakakwana nekuda kwemutengo wakaderera.

3. Bodylastics Kugadzikana Bhora Workout 1

Iyi vhidhiyo ine fitball inoreva kutarisana nemuviri wepasi uye muscular corset. Iwe uchakwenya, kuita mapapu, mapuranga, crunches uye kuda. Zvese zviitwa zvinoitwa chete nebhora pasina chero chinowedzerwa michina. Pane ino chiteshi iwe unogona kuwana Mamwe mavhidhiyo matatu ane bhora rekurovedza muviri kubva pane akateedzana.

4. HIIT Yese Muviri Workout ine Exercise Bhora uye zviyereso

Youtube-murairidzi Shelly anopa Dose yekukwirira-kwakasimba nguva kurovedza ne fitball umo masimba ekurovedza achichinjika neaerobic. Zvese zvezviitwa zvakagadzirisa bhora, kusanganisira panguva yekukwakuka. Pamusoro pezvo iwe uchazoda dumbbells, zvinodikanwa kuti uve nemaviri maviri ehuremu hwakasiyana. Kudzidziswa kunorema mutoro, asi kunoshanda kwazvo pakurasikirwa nehuremu.

5. Kugadzikana Bhora, Fit Bhora Workout zvidya

Iyi vhidhiyo ine fitball yakagadzirirwa kushanda pazvidya nemagaro. Chirongwa ichi chinenge chose chinoitika pasi, asi iwe uchashamisika mashandiro aungaita iwe kumberi, padivi, mukati uye kumashure kwechidya, uchishandisa chete rako wega huremu hwemuviri, bhora rekurovedza muviri uye… hapana chimwezve. Uyezve iwe uchasimbisa mhasuru dzemapfudzi uye kuhukura.

6. Kugadzikana Bhora Rakazara Muviri Barlates Muviri Blitz

Imwe vhidhiyo inoshanda ine fitball pane imwechete chiteshi. Panguva ino unenge uchidzidzisa muviri wese kuti uite mhasuru uye dzakasimba mhasuru. Iwo maexercise ekurongedzerwa anoshandisa ako akadzika mhasuru ayo asingagare achishanda panguva yenguva dzose makirasi Iyo purogiramu yakaderera kukanganisa kunoenderana ne mubatanidzwa wePilates neBorrego maitiro emakirasiizvo zvinokubatsira iwe kubvisa nzvimbo dzedambudziko pasina mitoro ine njodzi. Iyi vhidhiyo ine fitball inogona kushandiswa sekudzidzira kudzoka mushure mekukuvara.

7. Yekupedzisira Yakazara Muviri Wakakodzera Bhora Workout: Simba Kudzidziswa (220-270 macalorie)

Iyi yakadzikama vhidhiyo ine fitball inonyanya kukwezva kune avo vanofarira kushanda nekunzwisisa kuzere kwemaitiro uye kutarisisa kwemaitiro ekudzidzira. Chirongwa ichi murairidzi Phong Tran, asi zvese zviitwa zvaanoratidzira pamubatsiri wake, Michelle, achivaperekedza nemazano uye makomenti. Kurovedza muviri kwakanakira kusimbisa mhasuru corset uye kudzikamisa musana. Kuwedzera kune iyo gymnastic bhora iwe uchazoda iwo maviri eanogumburisa.

8. Kugadzikana Bhora Cardio Abs Workout

Imwe vhidhiyo ine fitball kubva kuna Shelly Dose, asi ikozvino nekutarisa pamhasuru dzemudumbu. Icho chakaderera chirongwa chirongwa kuti iwe ugone kuenda usina kumhanya shangu. Iwe uchawana hombe nhamba yemapuranga uye crunches izvo zvinobatsira kusimbisa mhasuru corset. Iwe unongoshandisa yekurovedza bhora, zvimwe zvekushandisa hazvidiwe.

9. Exercise, Exercise Bhora Yemahara Yakazara Kureba Workout Vhidhiyo

Simba kudzidziswa ne fitball uye dumbbells zvinokubatsira iwe kuti utaure mhasuru uye kuita kuti muviri ukwane uye kuti wakasimba. Mudzidzisi Jessica Smith anoshandisa mubatanidzwa kurovedza muviri, iyo inosanganisira pakarepo muviri wepamusoro uye wezasi. Izvo zvinobatsira kushandisa yakanyanya kuwanda tsandanyama. Zvese zvekare zveekisesaizi zvine runyararo shanduko kubva kune imwe kuenda kune imwe. Kune makirasi zvinodikanwa kuve nekaviri mapara eanonyunyuta ehuremu hwakasiyana.

10. Yese Muviri Workout neKudzikama Bhora kweVatangi

Iyi vhidhiyo ine fitball yakakosha kune vanotanga. Zvakareruka, asi inoshanda kurovedza muviri inokutendera iwe kunatsiridza mhasuru toni uye kupisa macalorie. Iwe uchashanda pakunatsiridza maumbirwo ako maoko, mapendekete, dumbu, magaro nemakumbo. Zvirongwa zvakaitwa mumativi maviri, zvishoma nezvishoma uye zvakadzikama. Iwe uchanzwa basa remuviri wese, asi rinogona kumira kudzidziswa kubva pakutanga kusvika pakupedzisira.

11. Yese Muviri Physio Bhora Workout - PhysioBall Exercises

Vhidhiyo yeFitball kubva kuFitnessBlender chiteshi yakave inozivikanwa kwazvo paYouTube uye hazvishamise. Chokwadi imi vakomana muyera iyo kugona uye kugona yechirongwa. Iwe uchaita 3 kutenderera kwemaekisesa nebhora, pakati pavo puranga, zambuko, Push-UPS, hyperextension, kumonyanisa, squats. Kudzidziswa kunofanirwa kuitwa kumadziro kana imwe nzvimbo yakatwasuka.

12.Kutanga Kwose Muviri Workout neDumbbells & neSwiss Bhora (300-350 macalorie)

Usanyengerwe neshoko rekuti Mutangi mumusoro wechirongwa, zvinokodzera mudzidzi wepamberi. Inoshanda kudzidziswa, fitball kushanda kunze kwemaoko, dumbu, magaro nemakumbo zvakave rova ​​munzvimbo yeYouTube. Ive neshuwa kuti iwe unowana kushanda kwechirongwa. Ziva chokwadi, iwe hausi kuzoodzwa mwoyo.

Mumwe nemumwe akaendesa vhidhiyo ine fitball zvinobudirira pachayo. Kuti uone sarudzo, kwete kutiyedze yega yega chirongwa zvakasiyana. Kazhinji kazhinji, zvakakwana kutarisa vhidhiyo kuti udzidze kana iwe uchirovedza muviri, kumhanya kwechidzidzo, murairidzi uye chirongwa.

Onawo: Super sarudzo: makumi mashanu ekurovedza muviri ne fitball yekurema uremu uye mhasuru toni.

Kuonda, Nekuverenga

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