Mukati
- Zvimiro zvekudzidzisa Boka HIIT
- Kudzidzisa Boka HIIT yevanotanga
- Workout kubva kuHIIT Boka repakati repakati
- 1. HIIT kurovedza muviri kwemaoko nemapfudzi (maminetsi makumi maviri)
- 2.Simba HIIT-Workout yemuviri wese (22 maminetsi)
- 3. HIIT-Workout yemagaro nemakumbo (22 maminetsi)
- 4. HIIT kurovedza matako (22 maminetsi)
- 5. HIIT-yekudzidzira muviri wese (maminitsi makumi maviri)
- 6. HIIT kurovedza muviri kwemaoko uye musana (24 maminetsi)
- Kurovedza Boka HIIT yepamusoro nhanho
Kana uchida nguva yekudzidzira kwemhasuru toni uye kupisa macalorie, ipapo kusarudzwa kwezvazvino kwezvirongwa kubva kuYouTube chiteshi HIIT Boka imi varume zvirokwazvo. Varairidzi vanopa yepamusoro-soro aerobic simba vhidhiyo ine mashoma midziyo uye yakanyatsojeka uye yakajeka chimiro chezviitwa.
Unofanira kuona:
- Chii chinonzi HIIT-kudzidzira uye kugona kwavo
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yeakanakisa
Zvimiro zvekudzidzisa Boka HIIT
Boka HIIT chiteshi cheYouTube, icho chakakomberedzwa neakawanda emahara ekurovedza pamba pamatanho ese ekudzidzira. Sezvinorehwa nezita iri, varairidzi vanopa zvirongwa nenzira yeHIIT (yakanyanya kudzikama nguva yekudzidziswa), ayo akakodzera pakuita mutete uye kubaya muviri.
Iyo nguva yekudzidzira HIIT Boka, iyo yakaverengerwa mukusarudzwa kwedu, maminetsi makumi maviri neshanu. Nekudaro, iwe unogona kugara uchiwedzera kana kudzikisa nguva yekudzidzira, nekuwedzera kana kubvisa kutenderera kumwe. Zviri nyore kwazvo kuita nekuti zviitwa zvinodzokororwa mudenderedzwa. Boka HIIT chirongwa hachigone kunzi chakasiyana uye chakanyanya kusarudzika, asi kune avo vanoda yakapusa uye yakajeka chimiro chedzidziso, aya mavhidhiyo anogona kuve akakwana zvakakwana.
Zvimiro zvekudzidzisa Boka HIIT:
- Kudzidziswa pasina mimhanzi uye ongororo yemurairidzi, kumashure unogona kushandura yako yaunofarira sarudzo yemimhanzi.
- Kune ruzha rweiyo timer pakutanga uye pakupera kwekurovedza muviri.
- Basa roga roga rine 5-6 kurovedza muviri, iyo inodzokororwa mu 3-4 kutenderera.
- Maekisesaizi anoitwa pachimiro chenguva: 20-60 masekondi anoshanda, masekondi gumi kusvika makumi mana zorora.
- Iyo purogiramu inosanganisa cardio uye kurema kudzidziswa.
- Kune izvo zvidzidzo, iwe unongoda chete zvidhoma, mamwe mavhidhiyo haatombodi madhibheri.
- Kurovedza pasina kudziya-uye kutonhorera-pasi (izvo zvinongedzo zvinogona kuona edu ekurovedza muviri usati uye shure kwekudzidziswa).
Iwe unogona kuita aya ekurovedza ka4-5 kanokwana pavhiki, uchiita 1-2 chirongwa chemuviri wepamusoro, wezasi muviri uye muviri wese. Iyi purogiramu yakakamurwa muzvikamu zvitatu zvekutambudzika: kutanga, wepakati uye wepamberi. Zvisinei, ndivo vanotanga kutanga iyi vhidhiyo haina kukurudzirwa.
Kudzidzisa Boka HIIT yevanotanga
1. HIIT-yekudzidzira muviri wese (maminitsi makumi maviri)
Nguva yekudzidziswa yemuviri wese. Muchirongwa chematondo matatu ezviitwa zvishanu munharaunda yega yega: masekondi makumi mana anoshanda, masekondi makumi mana zororo. Iwe unozoda dumbbells.
- X Jump
- Squat Nemhuru Simudza
- Shingairira paKnees
- Inononoka Bhasikoro
- Kurema Lunge
Ungasarudza sei DUMBBELLS: matipi uye mitengo
2. HIIT yekurovedza maoko, mapfudzi uye kuhukura pasina hesera (maminetsi makumi maviri)
Nguva yekudzidzira inotarisana nemaoko, mapfudzi uye musimboti, yakawanda mizariro. Muchirongwa 4 kutenderera kwemitambo mishanu mudenderedzwa rega rega: 5 masekondi anoshanda, masekondi makumi matatu zorora. Iko kuverenga hakudi.
- Kufamba
- Shingairira paKnees
- Yakazara Plank neArm Circle
- X Jump
- Plank
3. HIIT-kurovedza zvidya nemagaro zvisina michina (maminetsi makumi maviri)
Nguva yekudzidzira ine tarisiro pazvidya nemagaro. Muchirongwa 4 kutenderera kwemitambo mishanu mudenderedzwa rega rega: 5 masekondi anoshanda, masekondi makumi matatu zorora. Iko kuverenga hakudi.
- Ice skater
- Squat Nemhuru Simudza
- Vertical Jump
- bapu
- Bird Dog
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho
4. HIIT-Workout yepamusoro uye yakakora (maminetsi makumi maviri)
Nguva yekudzidzira inotarisana nemaoko, mapfudzi uye musimboti, yakawanda mizariro. Muchirongwa 4 kutenderera kwemitambo mishanu mudenderedzwa rega rega: 5 masekondi anoshanda, masekondi makumi matatu zorora. Iwe unozoda dumbbells.
- Kusvetuka Jack
- Kufamba
- Plank pamabvi
- Plank neSide Tap
- Bicep Curl
Workout kubva kuHIIT Boka repakati repakati
1. HIIT kurovedza muviri kwemaoko nemapfudzi (maminetsi makumi maviri)
Aerobic-simba rekudzidzisa rinotarisana nemaoko nemapfudzi. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: 4 masekondi anoshanda uye masekondi gumi nemashanu kuzorora (kwekutanga kurovedza, chechitatu uye cheshanu), masekondi makumi mana anoshanda uye masekondi makumi maviri zorora (wechipiri, wechina uye wechitanhatu kurovedza). Iwe unozoda dumbbells.
- Kusvetuka Jack
- Kumusoro Press
- Yakazara Plank neBendekete Tap
- Kurutivi rweSide Hop
- Asymmetrical Push kumusoro kuMabvi
- Bicep Curl
FITNESS EQUIPMENT: kuongororwa kwakadzama
2.Simba HIIT-Workout yemuviri wese (22 maminetsi)
Simba kudzidziswa kwepamusoro uye pasi muviri. Muchirongwa chematanho matatu ezviitwa zvishanu munharaunda yega yega: masekondi makumi matanhatu ebasa uye masekondi makumi matatu zorora. Iwe unozoda dumbbells.
- Yakayerwa squat neMhuru Inosimudza
- Lunge neBicep Curl
- Kurema Kufa
- Yekusimudza Inotevera
- Nyundo Curl
3. HIIT-Workout yemagaro nemakumbo (22 maminetsi)
Kudzidziswa kweaerobic-simba nekusimbisa pamaburi, makumbo, uye chidya chemukati. Muchirongwa chematanho matatu ezviitwa zvishanu munharaunda yega yega: masekondi makumi matanhatu ebasa uye masekondi makumi matatu zorora. Iwe unozoda dumbbells.
- Svetuka squat
- Rutivi Lunge
- Kurema Sumo squat
- Ice skater
- Yakadzika Lunge Sprinter
TOP 30 yakanakisa cardio kurovedza muviri
4. HIIT kurovedza matako (22 maminetsi)
Kudzidziswa kweaerobic-simba nekusimbisa pamatako. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi maviri anoshanda uye masekondi makumi matatu kuzorora (kwekutanga kurovedza, chechitatu neechishanu), masekonzi makumi mana anoshanda uye masekondi makumi maviri zorora (wechipiri, wechina uye wechitanhatu kurovedza). Iwe unozoda dumbbells.
- Vertical Jump
- Svetuka Lunge
- Kurutivi rweSide Hop
- Squat Dhinda
- burpee
- Kurema Sumo squat
5. HIIT-yekudzidzira muviri wese (maminitsi makumi maviri)
Aerobic-simba rekudzidzisa muviri wese. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi matatu anoshanda, masekondi gumi zororo (kekutanga nerechina kurovedza muviri), masekondi makumi mana anoshanda masekondi gumi zororo (rechipiri nerechishanu kurovedza muviri), masekondi makumi matanhatu anoshanda, masekondi makumi matatu zororo (yechitatu neyechitanhatu zviitwa). Iwe unozoda dumbbells.
- Penzura Jack
- Kumusoro Lunge
- Push-up neSide Plank
- Svetuka Lunge
- Yakayerwa Burpee
- Squat, Curl, Dhinda
Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya
6. HIIT kurovedza muviri kwemaoko uye musana (24 maminetsi)
Aerobic-simba rekudzidzisa rinotarisa pamapfudzi, triceps uye kumashure. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi matatu anoshanda uye masekondi makumi matatu kuzorora (kwekutanga kurovedza, chechitatu neechishanu), masekonzi makumi mana anoshanda uye masekondi makumi maviri zorora (wechipiri, wechina uye wechitanhatu kurovedza muviri). Iwe uchazoda imwe dumbbell.
- Tuck Jump
- Renegade mutsara
- Tricep Simudza
- burpee
- Plank neKnee kune Elbow
- Push-ups
Kurovedza Boka HIIT yepamusoro nhanho
1. HIIT-Workout yemagaro nezvidya (22 maminetsi)
Cardio Workout nekusimbisa pamatako, zvidya uye kupisa mafuta. Muchirongwa chematanho matatu ezviitwa zvishanu munharaunda yega yega: masekondi makumi matanhatu ebasa uye masekondi makumi matatu zorora. Iwe unozoda dumbbells.
- burpee
- Kurema squat
- Datya Jump
- Svetuka Lunge
- wall sit
Wepamusoro makumi maviri evarume shangu dzekumhanyisa kwehutano
2. HIIT Workout yemakumbo nemapfudzi (24 maminetsi)
Aerobic-simba rekudzidzisa nekutarisa pamakumbo, magaro nemapfudzi. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi mana ebasa uye masekondi makumi matatu kuzorora (kwekutanga kurovera, chechitatu neechishanu), masekonzi makumi matanhatu anoshanda uye masekondi makumi matatu zorora (wechipiri, wechina uye wechitanhatu kurovedza muviri). Iwe unozoda dumbbells.
- Svetuka Lunge
- Squat Dhinda
- Datya Jump
- Chikamu Chikamu neLig Lift
- Tuck Jump
- Lunge neBicep Curl
3. HIIT-Workout yemagaro nemakumbo (24 maminetsi)
Kunyanya kusimbisa kudzidziswa nekutarisa pamakumbo uye kubwinya. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi mana ebasa uye masekondi makumi matatu kuzorora (kwekutanga kurovera, chechitatu uye cheshanu), masekonzi makumi matanhatu anoshanda uye masekondi makumi matatu zorora (wechipiri, wechina uye wechitanhatu kurovedza muviri). Iwe unozoda dumbbells.
- Vertical Jump
- Kumusoro Lunge
- Glute Bridge (Kurudyi Gumbo)
- Kurutivi rweSide Hop
- Glute Bridge (Kuruboshwe Gumbo)
- Squat Dhinda
Wepamusoro makumi mashanu maekisesaizi emakumbo
4. HIIT-Workout yechipfuva, mapendekete uye kuhukura (24 maminetsi)
Kunyanya kusimbisa kudzidziswa kwechifuva, mapendekete uye kuhukura. Muchirongwa chechina kutenderera kwechitanhatu kurovedza kwese kwese: masekondi makumi matatu anoshanda, masekondi gumi zororo (kekutanga nerechina kurovedza muviri), masekondi makumi mana anoshanda masekondi gumi zororo (rechipiri nerechishanu kurovedza), masekondi makumi matanhatu anoshanda, masekondi makumi matatu zorora (yechitatu neyechitanhatu zviitwa). Iwe unozoda dumbbells.
- Push-ups
- Kumira Reverse Fly
- Kurutivi rweSide Hop
- Yekusimudza Inotevera
- Plank neKnee kune Elbow
- Yakayerwa Russian Twist
5. HIIT-kurovedza muviri kwehuremu pasina michina (24 maminetsi)
Cardio Workout nekusimbisa pamusoro. Muchirongwa che3 kutenderera kwe6 kurovedza mumativi ega ega: masekondi makumi mana ebasa uye masekondi makumi matatu zorora (kwekutanga, wechitatu uye wechishanu kurovedza), masekondi makumi matanhatu anoshanda uye masekondi makumi matatu zorora (wechipiri, wechina uye wechitanhatu kurovedza muviri). Iko kuverenga hakudi.
- Vertical Jump
- X Crunch
- Kusvetuka Jack Plank
- Kurutivi rweSide Hop
- Squat Jack
- Yakazara Plank ine Tricep Kubata
FITNESS bracelets: sarudzo yeakanakisa
Kana uchida Workout inodhura avo vanoona pano muunganidzwa:
- Wepamusoro 8 wepasi wakakanganisa kurovedza muviri kubva kuHASfit kutanga
- Wepamusoro gumi kurovedza kwevatangi kubva kuna Anna Tsukur muchiRussia
Kana iwe uchifarira kushanda kwakanyanya, wobva watarisa kuunganidzwa uku:
- Wepamusoro gumi kubatira kubva kuFitnessBlender 10 koriori
- Wepamusoro 15 TABATA kudzidziswa kubva kuna Monica Kolakowski
Yokurasikirwa nehuremu, Ku toni uye mhasuru kukura, Kupindirana Workout, Cardio Workout