Wepamusoro gumi nemashanu akanakisa evhidhiyo ekushandira kwekunze chidya (nharaunda breeches)

Mafuta pachidya chekunze kana mu "breeches" inoonekwa seimwe yematambudziko makuru evasikana vanoshanda pane hushoma hwehuwandu hwavo. Tinokupa iwe sarudzo yeanoshanda maekisesaizi ekunze chidya, kuburikidza nako iwe kwaunovandudza gumbo chimiro uye sungisa nzvimbo dzedambudziko.

Zvimiro zvekushanda kwechidya chekunze:

  • Ndokumbira utarise kuti munharaunda hazvigoneke kuonda Muviri unodzikira huremu munzvimbo dzatiri kuita maekisesaizi.
  • Maitiro ekudzikisa uremu anokwanisika chete nekushomeka kwekoriori, kureva kuti patinodya chikafu chidiki pane chaunoshandisa masikati.
  • Dambudziko nzvimbo dzinowanzo kurasikirwa nehuremu hwekupedzisira. Vasikana vacho vanowanzo kuve vari muchikamu chezasi chemuviri.
  • Exercises kunze kwechidya chikamu chekusimbisa iyo quadriceps uye Sartorius mhasuru, zvichibatsira kusimbisa uye kugadzirisa chimiro chavo. Asi kubvisa zvachose "nzeve" pahudyu chete neGeneral kudzikira muzana muzana yemafuta emuviri.
  • Kuomesa kurovedza muviri kunogona kushandisa mabhande akasimba uye zviyereso zvemakumbo.
  • Pedzisa kurovedza muviri 2-3 nguva pavhiki kwemaminitsi gumi nemashanu kuwedzera kune mamwe mapurogiramu pane muviri wese.
  • Unogona kuita mavhidhiyo akakurudzirwa mune iyo 2-3 renji kana kusanganisa chero Workout pakati.
  • Kubva pamakumbo muchiuno zvakare ichave inoshanda plyometric kurovedza muviri uye ballet zvirongwa.
  • Iva nechokwadi kuti tarisa yedu sarudzo yemitambo yechidya chekunze nenzvimbo breeches: Wepamusoro makumi matatu maekisesaizi emukati chidya + yakagadzirirwa-yakagadzirirwa chidzidzo chirongwa.

Kudzidzira kune chidya chekunze

1. Kuekisesaiza chidya chekunze kubva kuBlogilates (10 maminetsi)

Imwe yemavhidhiyo anozivikanwa kwazvo kune chidya chekunze inopa murairidzi Casey Ho pane yake yeYouTube chiteshi Blogilates. Makirasi ake akavakirwa pamaexercises kubva kuPilates ekuumbwa kwemuviri mutete. Casey akagadzira musangano wemaminetsi gumi-pasi pafurati nemaekisesaizi kubva kumabhureki anoitwa akarara nedivi rako.

Kurumidza Kupisa SADDLEBAGS Kuderera! Yakanakisa Kunze Kwechidya Workout!

2. Kuekisesaiza chidya chekunze kubva kuPsycheTruth (17 maminetsi)

Kunyatsoshanda kurovedza muviri kwekunze kwechidya kupihwa uye chiteshi PsycheTruth. Hafu yekutanga yekurovedza muviri yakarara pasi, imwe hafu yakamira. Inokodzera vese vari kutanga uye vane ruzivo mudzidzi.

3. Kuekisesaiza chidya chekunze kubva kuPsycheTruth (19 maminetsi)

Yechipiri yekurovedza muviri kubva paYouTube PsycheTruth chiteshi kuenda kunze kwechidya yakamira zvizere uye inosanganisira kusimudza makumbo uye kupuruzira kufamba kuti kuwedzere mhasuru kuita kwemakumbo. Iko kuverenga hakudi, asi kana iwe uchida rutsigiro rwechiyero, unogona kutora chigaro

4. Kuekisesaiza chidya chekunze kubva kuFitnessBlender (maminetsi makumi maviri)

Kana iwe uchida kuwedzera kwakabatanidzwa uye kwakazara kudzidziswa kwema zone breeches, saka edza chidzidzo ichi kubva kuFitnessBlender. Kelly anopa zvimwe zvikamu zve cardio yekupisa mafuta uye kurovedza pasi pasi kumakumbo uye kubvisa iyo "nzeve" padivi rekunze kwechidya.

5. Kuekisesaiza chidya chekunze kubva kuna Anelia Skrypnyk (maminitsi gumi)

Anoshanda kwazvo ekurovedza muviri akatetepa makumbo uye toni muviri unopa Anelia Skripnik. Ane chirongwa chakanangana nekunze kwechidya. Vhidhiyo yese inoitika pasi uye inosanganisira dzakasiyana siyana dzekurova dzinoitwa dzakarara nedivi rako.

6. Kuekisesaiza chidya chekunze kubva kuna Linda Wooldridge (15-20 maminetsi)

Linda inyanzvi yekudzidzira bharnych uye zvirongwa zvinovakirwa paPilates. Iyo inopa akati wandei mavhidhiyo ezoni breeches kwemaminetsi gumi nemashanu. Dzese dzinomhanya paMat uye dzinosanganisira kukwira, kutendeuka, uye kutenderera kwemakumbo. Unogona kusarudza chimwe chezvirongwa izvi kana kuchinjanisa pakati pazvo

Onawo:

7. Rovedza muviri wechidya chekunze kubva kuna Linda Wooldridge (maminitsi makumi matatu)

Asi kana iwe uine bhendi yekusimbisa muviri, ive shuwa kuyedza iyi yekurovedza yeiyo zone breeches nenzvimbo dzese dzedambudziko dzetsoka. Iwe unogona kushandisa bhendi yekusimbisa muviri, uye iwe unogona kusunga refu refu bhandi pamakumbo.

Rovedza muviri wechidya chekunze kubva kuRudo Sweat Fitness (maminitsi mashanu)

Kana iwe uine nguva yakati wandei, unogona kutarisa pfupi-maminetsi mashanu vhidhiyo yemahara breeches kubva kune inonakidza murairidzi chiteshi Rudo Sweat Fitness. Maekisesaizi echinyakare echidya chekunze pasi achakubatsira iwe kushanda nemakumbo ako akaonda.

Rovedza muviri wechidya chekunze kubva kuna Joanna Soh Official (9 min.)

Asi kana iwe uchida kushanda zvakanyanya pakupisa mafuta, edza cardio kurovedza kubva kuna Joanna. Chirongwa chake chinosanganisira kurovedza muviri kubva plyometric uye yakavhenganiswa karati, nekutenda kwaunosimbisa mhasuru dzechidya chekunze. Iko kurovedza kunogona kudzokororwa mumakumbo matatu, kana maminetsi gumi achiratidzika kunge asina kukwana.

Ita maekisesaizi echidya chekunze kubva kuna Evin Himmighoefer (maminetsi gumi nematatu)

Ichi chiizve chiitiko pasi chiri kusimbisa kwete chete kunze kwechidya, asiwo mhasuru dzezvidya. Iwe uchaita zvekurovedza mumativi epuranga, padivi-pakarara uye pamakumbo mana.

11. Rovedza muviri wechidya chekunze kubva Megan Mae Fit (7 maminetsi)

Kurovedzwa kupfupi, uko, zvisinei, kunosanganisira kurovedza kwakawanda, kusanganisira kusvetuka pakutanga kwevhidhiyo.

Workout yekunze neyemukati chidya

Asi kana iwe uchida panguva imwe chete kushanda pa zvemukati nekunze nzvimbo dzepamusoro, teerera kune inotevera sarudzo yekushanda kwakakura kwenzvimbo dzedambudziko.

1. Workout yekunze neyemukati chidya kubva kuFitnessBlender (38 maminetsi)

Hunhu hwekurovedza muviri wakaderera kubva kuFitnessBlender, zvinokubatsira kuti unyatso shanda pamakumbo makatetepa. Chirongwa ichi chinosanganisira iwo akanyanya kurovedza muviri eiyo glutes, yekunze neyemukati chidya, iyo inobatwa yakamira uye pasi. Iko kuverenga hakudi.

2. Workout yekunze neyemukati chidya kubva kuTone iyo Kumusoro (13 maminetsi)

Kudzidziswa kubva kuna Katrina kubva kuTone it Up kunosanganisira squats, mapapu uye kusimudza makumbo kunoitwa kwakamira uye pasi. Chidzidzo chipfupi asi chinoshanda mukati nekunze kwechidya. Iwe uchazoda dumbbell.

3. Workout yekunze neyemukati chidya kubva kuSummerGirl Fitness (maminetsi gumi nemaviri)

Muchirongwa ichi iwe wakamirira zvekare zveekisesaizi kwenzvimbo dzedambudziko kumakumbo ari pasi.

4. Workout yekunze neyemukati chidya kubva kuThe Live Fit Girl (7 min.)

Imwe vhidhiyo ipfupi ine sarudzo yezviitwa zvemukati uye zvekunze chidya.

5. Workout yekunze neyemukati chidya kubva kuMFit (18 maminetsi)

Asi chiitiko ichi chakasiyana zvakanyanya mune zvirimo, asi pakuita maekisesaizi ungangoda bhendi rakasununguka uye chigaro.

Nekugara uchiitwa kwezvirongwa zvinokurudzirwa iwe unozogona kuita kuti makumbo ako ave matete, toni, vasina nzeve uye kudzikira. Sanganisa kurovedza kwechidya chekunze nekudya zvine musoro uye uchanyatso kubudirira.

Onawo:

To toni uye kuwedzera mhasuru, Makumbo uye magaro

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