Wepamusoro gumi nematanhatu ekurovedza enzvimbo dzedambudziko uye chikafu kubva kuYouTube chiteshi uye Sweaty Betty

Sweaty Betty itiweki yezvipfeko zvechiRungu zvine mazita ezvipfeko zvekusimbisa muviri, izvo kwemakore gumi nemashanu ndeimwe yemhando yepamusoro muUK. Kusimudzira zvigadzirwa zvavo, vakavhura youtube chiteshi kwaunogona kuwana anoshanda ma Workout evasikana.

Chiteshi Sweaty Betty inopa mhando dzese dzemitoro kubva kune akasiyana makochi epasi. Chaizvoizvo, kudzidziswa kwese kunoitirwa pakurasikirwa nehuremu, kupisa macalorie, kusimbisa mhasuru, kubvisa nzvimbo dzedambudziko. Isu tinokupa iwe 13 yekurovedza kubva kuSweaty Betty, iyo iwe yaunofanirwa kuyedza kana iwe wafunga kudzikisa huremu kumba.

Zvimwe zvirongwa hazvisanganidzi kudziya-uye sunga. Mune ino kesi zviri nani kuzviita iwe wega. Wona: kutambanudza maekisesaizi uye kurovedza kutambanudza.

Kunyanya kuita Workout yehuremu kurasikirwa

1. Workout yezvidya nemagaro (30 minutes)

Kwakanaka kurovedza kwenzvimbo dzedambudziko pasina hesera kunopa murairidzi Janine George. Chirongwa chemaminitsi makumi matatu chinonyanya kubatsira kushanda zvidya nemagaro, asi kurovedza kwacho kunosanganisira mhasuru dzemudumbu. Iyo yekudzidzira ine matatu matatu maekisesaizi, ingangoita nguva yakafanana. Muchikamu chekutanga iwe unotarisira squats, mapapu uye kusimudza kwemakumbo, nekugadziriswa kwezviitwa zvinonakidza uye zvisingafungidzike. Muchikamu chechipiri chezviitwa zviri pasi: kusiyanisa kwebhiriji uye kukwira kwemakumbo pamakumbo mana. Iyo yechitatu kutenderera inosanganisira cardio mutoro: chaizvo iwe wakamirira plyometric Exercise yekudzora uremu.

30 Minute Bum-Kuveza Super Workout

2. Nguva yekudzidzira kudzikira uremu (maminetsi makumi matatu nemashanu)

Chiitwa chinobudirira chekupisa mafuta uye kubvisa nzvimbo dzine chinetso chinopa mukurumbira mudzidzisi Simone de La Rue. Chirongwa ichi chakavakirwa pachimiro chenguva, iwe unenge uchichinjana nguva yemoyo uye toning zviitwa zvekusimbisa mhasuru. Exercise ine zvinotevera zvinotevera: kudziya-up + cardio kurovedza (7 maminitsi), maekisesaizi ane zvirema zvakareruka zvemaoko (6 maminitsi), cardio kurovedza muviri (6 maminitsi), maekisesaizi pasi kune glutes (10 maminitsi), mapuranga echikanda (5 maminitsi), sunga (3 maminitsi).

3. Cardio kurovedza muviri kure nenzvimbo dzinonetsa (maminetsi makumi matatu)

Iyi yekudzidzira nhevedzano Yekupedzisira pasi pekutungamirirwa nemurairidzi weChirungu Kim Hartwell. Chidzidzo chakanakira iwe kana iwe uchida kudzikira uremu, kupisa mafuta uye kubvisa nzvimbo dzine chinetso. Iwe unowana akawanda emoyo cardio anowedzera moyo wako uye kurova metabolism: achimhanya nekukwiridzira akasimudza mabvi ake, burpee, skater squats nekusvetuka kick kukandwa mubhawa, plyometric kusvetuka, kufamba mutambo.. Iwo maekisesaizi anodzokororwa mumakumbo mashoma pakati pekurovedza muviri unozorora zvishoma, asi gadzirira kushanda nekumhanya kwakanyanya.

4.Kudzidziswa kwepakati peguvhu (30 maminetsi)

Uku kurovedza kwakagadzirirwa kupisa mafuta ekuwedzera edumbu uye kusimbisa mhasuru dzemukati. Chidzidzo chiri zvachose pasi, asi une simba kwazvo kurovedza muviri, saka gadzirira zvakanyanya kushanda nemafuta akaoma padumbu rangu. Iwe unozoshandura ese marudzi ese e mutsauko wemapuranga uye akasiyana maekisesaizi kumusana kusimbisa mhasuru dzemudumbu. Kubata nesimba kwakanyanya, nepo mhasuru dzemudumbu dzichizoshanda sekondi yega yega kwemaminitsi makumi maviri nemashanu!

5. Nguva yekudzidzira zvidya nemagaro (maminitsi makumi matatu)

Kumwe kurovedzwa kubva pane dzino zvakateedzana kubva kuna Kim Hartwell, izvozvi chete kumagaro nemakumbo. Iwe unowana mashoma mashoma emitambo yekurovedza kupisa macalorie nemhasuru yetoni iyo yepasi muviri. Iyi inotevera kuteedzana kwezviitwa. iro bhiriji, burpee, diagonal mapapu + gumbo kukanda, squats nekusvetuka, kudhonza rutsoka kuchanza chebhawa, plyometric lunge pane rimwe gumbo. Unogona kuchinjisa pakati pemavhidhiyo matatu ehafu-awa: Yekupedzisira Gungwa Muviri Ekupedzisira Abs, Yekupedzisira Bumkuumba muviri wakanaka mutete.

6. Nguva yekudzidzira kudzikira uremu (maminetsi makumi matatu nemashanu)

Murairidzi Susan Dyson anokurudzira kuti iwe uite iyi mafuta unopisa Holyblue chirongwa katatu pavhiki kwekudzora uremu uye nekuvandudza kugwinya. Iwo kudzidziswa, kwakavakirwa pamisimboti yeHIIT, inosanganisira kuchinjanisa kurovedza muviri uye kuzorora (30 masekondi / 30 masekondi). Inonakidza uye isina kujairika! Iwe uchaita yega yega kurovedza muviri katatu, asi nguva imwe neimwe ichawedzerwa kune bundle.

Semuenzaniso, iwe unowana chekutanga, uchingopinda mubhawa, wozofamba uchienda kubhawa + mabvi, wozofamba bhawa iri + mumabvi + nhanho inoenda kumberi kwechanza. Pakazara, chirongwa ichi chinopa 9 maekisesaizi emitambo: kusvetuka, kufamba mubhawa, mapapu, kusundira-UPS, Superman's, kusvetuka Jack, burpee, skater, kumhanya. Kurovedza kunoenderera nekuwedzera kusimba, asi pachinomiririra zororo pakati pekurovedza muviri kunoendeswa zviri nyore zvakakwana. Iyo purogiramu inomhanya isina kudziya, rangarira kuimhanyisa iwe pachako.

7. Nguva yekudzidzira kudzikira uremu (maminetsi makumi matatu nemashanu)

Iyi 20-miniti HIIT yekurovedza muviri yakakwana kune avo vanoda inokurumidza uye inoshanda chirongwa kuratidza muviri, kusimbisa mhasuru uye kupisa mafuta. Iyo yakaoma inosanganisira maviri ekutenderera emitambo, yega yega inotenderera inodzokororwa mumakumbo maviri. Kutenderera kwekutanga: squat + bhenji yekutsikirira triceps, burpees ne Push-UPS, yakatwasuka kumhanya. Yechipiri kutenderera: lateral lunge + kubereka maoko nema dumbbells, burpees + squats achisvetuka ne pushup + imbwa yakadzika. Iwe unozoda dumbbells kubva ku3 kusvika ku5 lbs. Uku kurovedza hakuna kudziya-uye kutonhorera-pasi, saka ini ndichazviedza iwe pachako.

8. Nguva yekudzidzira kudzikira uremu (maminetsi makumi matatu nemashanu)

Chiara anozivikanwa semurairidzi uyo anofarira visokointensivne nguva mitoro. Yake Yese Muviri HIIT chirongwa chakagadzirirwa mhedzisiro mhedzisiro, kukurumidza kurasikirwa kwemafuta kunoshanda mhasuru dzese dzemuviri wako. Iwe unochinja moyo (30 masekonzi) uye kurovedza kwemhasuru toni (60 masekonzi). Iwe unenge uchigara uchifamba uye shanda tsandanyama dzese neakadai maekisesaizi se squats, kusvetuka, mapapu, puranga, kudhinda, pushup. Kunyange zvese kurovedza muviri kuri kuonda. Kumirira iwe 2 makuru madenderedzwa kurovedza muviri. Gadzirira kudikitira neichi chiito chikuru kwemaminitsi makumi mana!

9.Kurovedzwa kwenhambo kure nenzvimbo dzedambudziko (maminetsi makumi mana)

Ichi chimwewo chakafanana nekudzidziswa kwenguva, kubva kuSimone de La Rue, iyo zvakare inosanganisira mashoma mashoma zvikamu zvezvinetso nzvimbo. Chirongwa ichi chine maround anotevera: kudziya + cardio-kurovedza muviri pahwaro hwe kickboxing nekutamba mafambiro (9 maminitsi), maekisesaizi ane zvirema zvakareruka zvemaoko (5 maminitsi), cardio kurovedza muviri (5 maminitsi), kurovedza muviri pasi kusvika kumagaro (7 maminitsi), cardio kurovedza muviri (3 maminitsi), mapuranga echikanda (5 maminitsi), sunga (3 maminitsi).

Iko kudzidzira kushoma kwakadzika

1. Barna yakadzika zvine simba kurovedza muviri (maminitsi makumi mashanu)

Izvo zvakaderera zvine simba kurovedza muviri kunoitwa mutsika dzakanakisa dzekusanganiswa kwePilates uye barnych kurovedza muviri. Murairidzi Paola Di Lanzo anopa kurovedza muviri kwedumbu, maoko, zvidya uye magaro izvo zvinokubatsira iwe kubvisa nzvimbo dzine dambudziko. Iine simba kwazvo, iwe unoshandura chinzvimbo (akamira, akarara nemusana, mune tambo), iyo inowedzera kurova kwemoyo uye kupisa akawanda macalorie.

2. Ballet yakaderera zvine simba kurovedza muviri (40 maminetsi)

Ichi chirongwa chinoratidzwa nevaviri vaimbova vatambi uye vagadziri veiyo brand Sleek ballet yekudzidzisa Technique. A's low impact exercise exercise ichakubatsira iwe kugadzirisa nzvimbo dzechinetso chedumbu nemakumbo uye nekurebesawo mhasuru, ichiita kuti ive yakatetepa uye "yakaoma". Kurovedza kunosanganisira zvinhu zve cardio, saka iwe uchazoshandawo pane kupisa mafuta uye cardio kutsungirira. Iwo ekupedzisira maminetsi gumi ekurovedza ari pasi.

3. 's low impact Workout yemhasuru toni (30 maminetsi)

Iko kushoma kwekuita toning kurovedza muviri kubva kuna Annie Foulds ane dumbbells kunokubatsira iwe kuomesa uye kurebesa mhasuru dzemuviri wese. Iko hakuna cardio, saka chirongwa ichi chinokwanisa kuve angangoita wese munhu. Hafu yekutanga yekurovedza muviri yakamira, yakamirira iwe wakasanganisa maekisesaizi ayo panguva imwe chete anoshanda mhasuru dzekumusoro nechepazasi zvikamu zvemuviri. Hafu yechipiri iri pasi uye inosanganisira kurovedza muviri muchimiro chePilates. Kudzidziswa kunoitwa pasina kudziya, wozviita iwe pachako.

4. Yoga yetoni yemuviri (45 maminetsi)

Kana iwe uchipesana mukuvhunduka, uye makumbo ake uye magaro kuti asimbise kudiwa, saka teerera chirongwa ichi. Iwe wakamirira iyo yoga Workout inotarisa kune yepasi muviri, iyo inosanganisira yakakurumbira asanas yekusimbisa mhasuru, yakavhurika majoini, kugadzirisa muyero uye kukudziridza kuchinjika. Makumbo emakumbo nemagetsi zvinopisa!

Onawo:

Leave a Reply