Wepamusoro-14 kudzidziswa kwakasimba kubva kuna Christine Salus pama800-1000 macalorie ekushanda kwepamberi

Yazvino posvo yakatsaurirwa kune vese vanofarira rakanyanya awa Workout yekukurumidza uye inoshanda kurasika uremu. Tichatarisa pazvirongwa zvemumba Christine Salus - mumwe weanonyanya kuzivikanwa mabloggi paYouTube.

Isu tinokupa iwe sarudzo yeiyo HIIT Workout kubva kuna Christine iyo ichakubatsira iwe kupisa 800-1000 macalorie muchikamu chimwe chete.

HIIT-yekurovedza muviri Christine Salus, sekutonga, inoumbwa nematanho akati wandei ekurovedza muviri, ayo anodzokororwa musendendende musimboti. Makirasi anosanganisira simba, plyometric uye cardio kurovedza nehuremu hwayo uye nezviyereso. Zvirongwa zvinotarisa pakurasikirwa kwemafuta, kudzikisa huwandu uye nekuvandudza mhando yemuviri. Christine anoshandisa kurovera zvakanyanya uye kwakanyanya kurovedza muviri, saka iko kuunganidzwa kwemapurogiramu hakukurudzirwe kune vanhu vane matambudziko emwoyo uye hosha dzemapfundo.

Christine anowanzo shandisa kettlebells muzvirongwa zvavo, asi iwe unogona kushandisa dumbbell, ivo anowanzo shandiswa zvakasiyana. Kuti zvive nyore, iro runyorwa rwemidziyo yatinotsanangudza madhiri ekunyepedzera, nekuti iyi inowanzo kuverengerwa imba. Mimwe miitiro yeplyometric iwe ungangoda bhenji, chigaro, nhanho, chikuva kana chero chimwe chikomo (Christine, semuenzaniso, anoshandisa kabhineti kadiki). Nekudaro, kana iwe usina kana chinhu chakakodzera, saka unogona kusvetuka pasi pasina zvikomo.

Bhenji rinogona kudiwa mune mamwe maekisesaizi kuita pushups, gluteal bridges, mapuranga. Muzvirongwa zvega Christine anoshandisa maturusi kuita kurovedza muviri. Iwe unogona kushandisa chidimbu chejira kana chinhu chinozotsvedza pasi. Muzvizhinji, kune mazhinji ekushandisa maekisesaizi haadiwe (chete uremu), uye kumwe kurovedzwa kunoitika zvizere nekurema kwemuviri wake.

Vazhinji havana kudziya-uye kutonhorera-pasi, saka tinokukurudzira kuti uve wakasununguka kudziya usati wadzidzira.

• Kudziyirwa usati waekisesaiza: kurovedza muviri
• Kutambanudza mushure mekurovedza muviri: kurovedza muviri + chirongwa

Dzidziso dzese dzakarongedzerwa dzakakamurwa kuva 3 boka: 800 kcal 900 kcal uye 1000 kcal. Isu tinosimbisa kuti aya manhamba haavimbise kuti iwe uchashandisa macalorie mazhinji pabasa. Zvese zvinoenderana nekuedza kwako panguva yekirasi uye nhanho yekudzidzira. Kana iwe uchida kudzikira uremu, tevera akakurudzirwa mavhidhiyo 3-4 nguva pasvondo uye iwe uchaona shanduko dzinoshamisa mumuviri wako munguva pfupi.

Kunyanya kurovedza muviri pamakirori mazana masere

1. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 52 maminitsi
• Inventory: hazvidiwe
• Pasina kudziya-uye kutonhorera-pasi

Iyo yakasimba plyometric Workout iyo ine akati wandei kutenderera:

• Round rekutanga inosanganisira makumi maviri ekurovedza muviri kunoitwa maererano nechirongwa: 20 masekondi kurovedza muviri, masekondi mashanu zororo (squat jacks, mabvi akakwirira, puranga, vanokwira makomo, burpees, frog jump etc).
• Raundi repiri inosanganisira zviitwa zvishanu pasi zvedumbu, zvinoitwa maererano nechirongwa: 5 masekondi kurovedza muviri, masekondi gumi zorora.
• dzokorora denderedzwa rekutanga.
• dzokorora denderedzwa repiri.
• Raundi rekupedzisira inosanganisira kurovedza zvidya nemagaro (squats, pulsing squats, squats nekusvetuka).

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

800 Calorie Workout (Hapana Midziyo - Yese Muviri HIIT)

2. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 54 maminitsi
• Inventory: hazvidiwe
• Pasina kudziya-uye kutonhorera-pasi

Yakasimba HIIT kurovedza muviri, iyo ine akati wandei kutenderera:

• Round rekutanga inoitika padunhu remasekondi makumi mashanu ekurovedza muviri + masekondi gumi zororo (10 Kumusoro mabvi + burpee, 4 Squat kusvetuka + 4 Chinja mapapu, Sumos, 1 Makumbo pushup nemabvi tuck, Alternating back lunge). Dzokorora mumakumbo mana.
• Raundi repiri zvakare inoitika padunhu remasekondi makumi mashanu ekurovedza muviri + 50 masekondi zororo (10 Kumusoro mabvi + gumi vanokwira makomo, Tricep pushups 10 + 4 Squat kusvetuka, Makumbo madenderedzwa, 4 Plank hops + 2 Spidermans, Imwe gumbo chiuno kusimudza). Dzokorora mumakumbo mana.
• Rutivi rwechitatu inoumbwa nemitambo mitatu yegumi reps (10 surfer burpees, gumi nyeredzi burpees, gumi burps ine tuck kusvetuka).

3. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 58 maminitsi
• Inventory: hazvidiwe
• Pasina kudziya-uye kutonhorera-pasi

Iyi ndiyo yechitatu sarudzo yakanyanya HIIT-kushanda pa800 macalorie pasina hesera, iyo zvakare inosanganisira mashoma madenderedzwa kutenderera:

• Round rekutanga inoitika maererano nechirongwa: makumi mana masekondi plyometric kurovedza muviri + makumi maviri emaminitsi ekumhanya nekusimudza mabvi ake kumusoro. Nakidzwa ne40 yakanyanya kurovedza muviri (Cross nyika ski, Speed ​​skaters, Moguls, Snowboarders, Makomo anokwira makomo). Dzokorora kutenderera kwechipiri kutenderera, maminetsi mashanu kutenderera kwese.
• Raundi repiri inoitika padunhu remasekondi makumi mashanu ekurovedza muviri + masekondi gumi zororo. Iwe unotarisira squats, mapapu, kusvetuka, pushups, mapuranga. Dzokorora kutenderera kwechipiri kutenderera, maminetsi mashanu kutenderera kwese.
• zvakare denderedzwa rekutanga mu 2 madenderedzwa.
• Yekupedzisira round inosanganisira kuteedzana kwe5 kurovedza muviri. Dzokorora zvakare kakawanda sezvaunenge uine nguva yemaminitsi gumi (20 Guta rinosimudza parutivi, 20 Glut simudza pamabvi, 5 Burpees, 10 Gumbo rinosimudza + mukati, 5 nyeredzi burpees).

4. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 58 maminitsi
• Zvishandiso: dumbbell, zvinhu zvekutsvedza (zviitwa zviviri)
• Pasina kudziya-uye kutonhorera-pasi

Chirongwa ichi chinosanganisira 5 kutenderera kwemaminitsi gumi. Kutenderera kwega kwega kunosanganisira kuita zvishanu, izvo zvinodzokororwa mumatanho echipiri:

• Burpees (kutenderera nemamwe mabhureki)
• Cardio (kutenderera neiyo cardio kurovedza muviri)
• Wepamusoro Muviri Simba (epakati simba rekurovedza muviri wepamusoro)
• Yakaderera Muviri Simba (epakati simba rekurovedza muviri wezasi)
• ABS (kurovedza kweganda pasi)

5. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 58 maminitsi
• Zvishandiso: dumbbell, bhenji / nhanho, (mapfupi maitiro)
• Nekudziya-kumusoro, pasina chinorova

Iyi HIIT Workout inosanganisira aerobic 2-simba kutenderera:

• Kutenderera kwekutanga: Cardio + plyometrics (Squat inosvetuka, Plank jack + papfudzi pombi, Kurutivi squat + lunge kumashure, Pendulums, Frog plank kusvetuka + nyeredzi kusvetuka, SL hudyu kukanda, Kurutivi plank ibvi tuck, SL deadlift hop, jugglers). Dzokorora mumakumbo mana.
• Yechipiri kutenderera: cardio + simba (Pendulum pushups, KB inofamba, Simba rinokwira + switch mapapu, Mangwanani akanaka, Plank nhanho kupfuura, Squat w / bicep curl uye pamusoro pepanhau, Lunge uye mutsara, Knee huggs). Dzokorora mumakumbo matatu.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

6. HIIT-kudzidzira bark uye magaro pamazana mazana masere macalorie

• Nguva Yakare: 56 maminitsi
• Zvishandiso: dumbbell, bhenji / nhanho, (mapfupi maitiro)
• Nekudziya-kumusoro, pasina chinorova

Uku kudzidziswa kwedunhu kwakasimba pamazana mazana masere macalorie anosanganisira anotevera maround:

• Kutenderera kwekutanga: HIIT (kusvetuka jacks Musungwa squat, Bhokisi kusvetuka + Tuck kusvetuka Frog svetuka plank nhanho pamusoro, 3 bunny hops, Pamusoro pekudhinda, burpees, Nyeredzi). Dzokorora mumakumbo mana.
• Yechipiri kutenderera: core uye glutes (Pendulum 8 pushups, 16 squats Sumo). Dzokorora mumakumbo mana.
• Chitatu chechitatu: iyo Shanduro yeakanyanya TABATA-kutenderera uye masimba esimba.
• Raundi yechina: mamwe mabhureki mushanduro dzakasiyana kwemaminitsi gumi.

7. HIIT Workout yemuviri wese pa800 macalorie

• Nguva Yakare: 58 maminitsi
• Inventory: hapana rutsigiro (bhenji, sofa, mubhedha)
• Nekudziya-kumusoro, pasina chinorova

Kumwe kudzidzira kwakasimba kubva kuna Christine Salus, uko kunosanganisira 5 kutenderera kwemaminitsi gumi:

• Kutanga kutenderera: HIIT (gumi kurovedza mudunhu: 10 masekondi ekurovedza muviri + 50 masekondi zororo)
• Round maviri: makumbo uye magaro
• Yechitatu kutenderera: dzokorora yekutanga kutenderera
• Round mana: kumusoro muviri
• Yechishanu kutenderera: HIIT + KOR

8. HIIT-yekudzidzira simba + cardio pane mazana 800 macalorie

• Nguva Yakare: 58 maminitsi
• Zvishandiso: dumbbells, bhenji / sachigaro, iwo masiraidhi (mune rimwe kurovedza muviri)
• Nekudziya-kumusoro, pasina chinorova

Muchirongwa ichi iwe unowana 15 kurovedza muviri kwakanyanya (cardio nesimba) zvinodzokororwa mumatatu matatu. Mushure mekutenderera kwega kwega iwe unenge uchiita pfupi pfupi chikamu checardio.

• Mushure mekutanga kutenderera: 50 akakwirira mabvi, makumi mashanu ekukwira makomo (2 seti)
• Mushure mekutenderera kwechipiri: 50 chair chair, speed skaters 50 (2 seti)
• Mushure mekutenderera kwechitatu: 50 lateral hoops, 50 chair hops (2 seti)

Yakanyanya kurovedza muviri 900 kcal

1. HIIT kudzidziswa kwedumbu uye magaro muiyo 900 kcal

• Nguva Yakare: 80 maminitsi
• Zvishandiso: dumbbells, cheya, chipfuva expander, ankle zviyereso, kugwinya rabha bhendi
• Nekudziya-kumusoro, pasina chinorova

Kudzidzira kwakasimba nekusimbisa pane cardio, magaro uye mudumbu, iwe uchazoda hombe nhamba yekuverenga. Inosanganisira zvikamu zvisere:

• Warm up + cardio chikamu
• Garo kurovedza muviri
• TABATA kutenderera
• Kudzidzira kweiyo crust
• TABATA kutenderera
• Garo kurovedza muviri
• Kudzidzira kweiyo crust
• TABATA kutenderera

FITNESS bracelets: sarudzo yeakanakisa

2. HIIT-yekurovedza muviri wese we 900 kcal

• Nguva Yakare: 70 maminitsi
• Zvishandiso: dumbbell, bhenji / nhanho, iwo masiraidhi (mune kamwe kurovedza muviri)
• Nekudziya-kumusoro, pasina chinorova

Chirongwa ichi chinoitwa padunhu rematunhu matatu: HIIT, simba chikamu, TABATA kutenderera. Iyi nhevedzano inodzokororwa mumatatu matatu.

• HIIT-zviitwa (Squat ine glute kickback, Squat kusvetuka, Curtsy lunge, Bhokisi kusvetuka burpees, gumi makomo ekukwira makomo + 10 lateral hops, 3 mitsara + 4/1 burpee, Chinja mapapu, Russian twist).
• Chikamu chemagetsi (5 Vagadziri, 6 Pendulum lunge inotsvedza, 6 Plank glute simudza inotsvedza combo).
• TABATA kutenderera maminetsi mana (yega yega TABATA-zviitwa zvakasiyana).

Onawo:

• Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
• Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

Kunyanya kudzidzira 1000 macalorie

1. HIIT-Workout yemuviri wese ine 1000 macalorie

• Nguva Yakare: 70 maminitsi
• Zvishandiso: dumbbells
• Nekudziya-kumusoro, pasina chinorova

Chirongwa ichi chinosanganisira maviri kutenderera, imwe neimwe yadzo inodzokororwa mumatanho e2:

• Round rekutanga inoitika maererano nechirongwa chemasekondi makumi mana ekurovedza muviri, zororo remasekondi makumi maviri (Burpees, Dumbell swings, Heel clicks, Reptile pushups, Squat Jumps, Mountain climbers, pushup 1 nguva dzose + 1 pike pushup, Shandura mapapu, 1 bhokisi kusvetuka + 1 tuck kusvetuka, Plank hops).
• Raundi repiri inoitika padunhu remasekondi makumi mashanu kurovedza muviri, masekondi gumi zororo (Sumo squats, Commando plank, Hip inomutsa, Curtsy lunge, Oblique glut kukwidza, Inosiyana kumashure lunge, Toe kubata abs).

2. HIIT-Workout yemuviri wese ine 1000 macalorie

• Nguva Yakare: 70 maminitsi
• Zvishandiso: dumbbell, bhenji
• Nekudziya-kumusoro, pasina chinorova

Ichi chirongwa cheHIIT chine maround matatu emaminitsi makumi maviri. Denderedzwa rega rega rinodzokororwa mumatanho echipiri uye rinosanganisira gumi kurovedza kwakasimba kwemuviri wese, unoitwa pachiyero kuna Christine Salus schema: anenge makumi mashanu masekondi kurovedza muviri, masekondi gumi zorora.

3. HIIT-Workout yemuviri wese ine 1000 macalorie

• Nguva Yakare: 70 maminitsi
• Zvishandiso: dumbbell, bhenji, yoga bhora (sarudzo)
• Nekudziya-kumusoro, pasina chinorova

Uku kudzidziswa kwakasimba kunosanganisira akateedzana ekutenderera, iyo inodzokororwa mumatatu matatu:

• HIIT (50 masekondi kurovedza muviri, gumi masekondi zororo)
• Simba kudzidziswa nezviyereso
• TABATA kutenderera maminetsi mana
• Maekisesaizi edumbu
• Pakupera kwekurovedza muviri: Booty Burnout yemagaro

4. HIIT-Workout yemuviri wese ine 1000 macalorie

• Nguva Yakareba: 1 awa 20 maminetsi
• Zvishandiso: dumbbell, bhenji, zvinhu zvekutsvedza (sarudzo)
• Nekudziya-kumusoro, pasina chinorova

Iko kudzidziswa kwakaitwa padunhu re50 masekondi kurovedza muviri, gumi masekondi zororo. Inosanganisira 10 kushanda.

• Exercises yemuviri wezasi + cardio (40 maminetsi)
• Exercises yemusoro wemuviri + cardio (maminetsi makumi maviri)
• Maekisesaizi edumbu (15 min.)

Kana iwe uri wepamberi mudzidzi uye akagadzirira zvinorema zvinorema, ita shuwa kuyedza kwakasimba kurovedza Christine Salus. Uchishandisa zvirongwa izvi iwe unozogona kupisa mafuta, matauroni mhasuru, sungisa muviri uye kubvisa nzvimbo dzedambudziko pamaoko, dumbu nemakumbo.

Onawo:

• Wepamusoro gumi kubatira kubva kuFitnessBlender 10 koriori
• Maitiro ekubvisa parutivi: 20 + 20 kurovedza muviri
• Wepamusoro makumi maviri ekushanda kwemhasuru toni naHeather Robertson

Zvemhando yepamusoro zvenguva yekudzidzira, Cardio Workout, dumbbells