Mukati
Mukati mahudyu ndeimwe yematambudziko akaomarara enzvimbo anotambudza vakadzi vazhinji. Isu tinokupa iwe yakasarudzika sarudzo yekurovedza mukati mezvidya zvemukati. Ive neshuwa yekuchengetedza mabhukumaki angu ino chinyorwa kana iwe uchida kunyatso shanda munzvimbo dzedambudziko.
Zvimiro zvekurovedza kwemahudyu emukati:
- Rangarira kuti mafuta anotanga kupisa munzvimbo dzataiita nesimba. Muviri unorasikirwa nehuremu hwakazara, kubvisa mafuta mune yakatarwa nzvimbo hazvigoneke!
- Maitiro ekudzikira uremu anokwanisika chete nekushomeka kwekoriori (tinokurudzira kushomeka kudiki kwe15-20%). Kunyangwe uine kurovedza muviri uye kugara uchirovedza muviri, iwe uchapisa mafuta chete nemitengo inonzwisisika mukudya.
- Zvisinei, zvakasarudzika zviitwa zvevatengesi zvinobatsira iwe kubvisa iyo sagging uye nekuona nemaziso kuvandudza chimiro mudunhu rechidya chemukati. Naizvozvo, iyo yakarongwa yekurovedza muviri ndeyechokwadi kukosha kwako kutarisisa.
- Tevera vhidhiyo yechidya chemukati kaviri kusvika katatu pavhiki, uchivasanganisa pamwe nekumwe kurovedzwa kwemuviri wese (aerobic nesimba).
- Iwe unogona kuita zviitwa zvechidya chemukati kubva pamaminitsi gumi kusvika pamakumi matatu, zvinoenderana nekuwanikwa kwenguva uye kugona. Kwemaminetsi anopfuura makumi matatu ekudzidzisa imwe nharaunda hazviite.
- Nekufamba kwenguva, mhasuru dzinojairira kurovedza muviri, saka kuti uwedzere mutoro unogona kushandisa bhendi rekusimbisa muviri uye uremu hwemakumbo.
- Kana iwe uchida kudzikisa nzvimbo dzine dambudziko kumakumbo uye iwe hazvisi contraindicated kusvetuka kurovedza muviri, ita shuwa kuti unosanganisira mune yako kugwinya chirongwa plyometric kudzidziswa.
- Iva nechokwadi kuti tarisa yedu sarudzo yemitambo kune avo vanokanganisa uye chidya chemukati: iwo Ekumusoro 30 maekisesaizi emukati chidya + yakagadzirirwa-yakagadzirirwa chidzidzo chirongwa.
Kudzidzira kwemahudyu emukati kubva kune vakakurumbira makochi
Isu tinokupa iwe sarudzo yeinoshanda kwazvo yemahara yevhidhiyo yeiyo yemukati chidya uye yakatetepa makumbo akanaka kubva kune akanakisa makochi epasirese.
Kudzidzira kwemahudyu emukati Blogilates
Casey Ho (Casey Ho) - ndeimwe yeanonyanya kuzivikanwa nyanzvi dzekusimbisa muviri muUS uye Musiki weBlogilates gwara. Iyo inogadzira yakaderera zvine simba kurovedza muviri kunoenderana nePilates iyo ichakubatsira iwe kugadzirisa nzvimbo dzese dzine dambudziko Kune chidya chemukati Casey inopa zvakanyanya kurovedza pasi.
1.Kurumidza Kupisa Mukati Gumbo Workout (9 maminetsi)
2. Kutanga Mukati Makumbo (12 maminitsi)
3.Kupenga Kwemukati Kwezvidya (maminitsi gumi nematatu)
Casey anopawo akati wandei kushanda kwenguva pfupi pamaminitsi mashanu yezidya remukati:
- Yakasimba Yemukati Gumbo Dambudziko: https://youtu.be/fNAkQalY4ms
- Tyaira NaMukati Machende Dambudziko Workout 4: https://youtu.be/kJyZhOJ2Tag
Kudzidzira kwemahudyu emukati kubva kuPsycheTruth
Pane yeYouTube chiteshi PsycheTruth, iwe unowana akawanda mavhidhiyo ekudzidzira uremu uye unogadzira yakanaka toni chimiro kubva kune akasiyana makochi. Funga kuti iwe uedze 2 vhidhiyo yechidya chechidya kwemaminitsi gumi (ballet senge, akamira zvachose anopfuura) uye maminetsi makumi maviri (mune maitiro ePilates, izere pasi).
1. Mukati Gumbo Gap Gap Kujekesa Workout (10 maminetsi)
2. Makumbo Matete & Makumbo Emukati eVatangi (20 maminetsi)
Kudzidzira kwemahudyu emukati kubva kuLumowell
Musikana we "Robotic" anobva kuLumowell achakuratidza iwo maekisesaizi anoshanda ehudyu hwemukati mumavhidhiyo maviri mapfupi: maminetsi masere nemaminetsi gumi nemashanu. Sarudzo yekurovedza muviri yakafanana muzvirongwa zvese izvi.
1. Mudya Wemukati: Maekisesaizi kuToni uye Kupera Mafuta (8 maminetsi)
2. Kurovedza Rwomukati: Maekisesaizi Pamba (15 maminetsi)
Kudzidzira kwemahudyu emukati kubva kuna Rebecca Louise
Anodakadza Rebecca Lewis anopa maviri anoshanda ekurovedza muviri mukati mehudyu. Chirongwa chekutanga chinosanganisira kurovedza muviri wakamira uye wakarara pasi, kuti uzadzise zviyero zvinodiwa. Yechipiri kurovedza muviri chikamu chakakura chekurovedza muviri chinoitwa wakamira, kuwedzerwa hesheni hakudi.
1. Yakanakisa Inofambisa YeMukati Chidya (8 maminitsi)
2. Kurovedza Rwomukati (10 maminitsi)
Workout yechipfuva chemukati kubva kuFitnessBlender
Hapana kuunganidzwa kwekudzidziswa hakuna kukwana pasina vhidhiyo kubva kuYouTube chiteshi, FitnessBlender. Kelly anopa maviri mapfupi mapurogiramu eImba Yemukati iyo iwe yaunogona kuita wega kana kuzadzisa yavo yekutanga kudzidziswa. Muvhidhiyo kwemaminitsi gumi mune rimwe remitambo iwe uchada fitball.
1. Munda Wemukati Wechiwonda Chakadzikira Machende (5 maminetsi)
2. Kurovedza Rwomukati (10 maminitsi)
Kudzidzira kwemahudyu emukati kubva kuna Linda Wooldridge
Mhando dzakasiyana dzekurovedza padivi remukati mehudyu inoratidza murairidzi Linda. Tinokupa iwe kuti uedze mavhidhiyo maviri anoshanda enzvimbo ino yekuvavarira kwemaminitsi gumi nemashanu. Vhidhiyo yekutanga inomira zvachose uye inosanganisira yemhando ballet maekisesaizi emakumbo. Yechipiri yekurovedza muviri inoitika zvachose paMat.
1. Kurovedza Rwomukati (14 maminitsi)
2. Rwomukati Gumbo Workout Mat (17 maminetsi)
Unogona zvakare kuyedza uye mamwe mavhidhiyo kubva kuna Linda Wooldridge mune dzino zvakateedzana:
- Inner Thigh Dambudziko (hapana zvishandiso maminetsi makumi maviri): https://youtu.be/viblwbNK20tE
- Rwomukati Gumbo 100 Rep Dambudziko (hapana zvishandiso maminetsi makumi maviri): https://youtu.be/20K90hkRZ0c4
- Rwomukati Zvidya Burner (ine elastic band pamaminetsi makumi matatu nemasere): https://youtu.be/38OLAPYMpJao
Kudzidzira kwemahudyu emukati kubva kune vamwe varairidzi
Uye zvakare, isu tinokupa iwe mamwe matanhatu mapfupi ekudzidzira kwechidya chemukati kubva kumakochi akasiyana. Edza ivo vese uye sarudza chirongwa chako chaunofarira.
1. Popsugar: Iyo Yekupedzisira Inner Gumbo Workout (10 maminetsi)
Dynamic 10-mineti kubva kune canal Popsugar Anna Renderer yakasiyana nezvose zvakapfuura mune zvirimo. Mudzidzisi anopa plyometric, Cardio-Exercises muhafu yekutanga uye pauriri kurovedza kwechidya chemukati muhafu yepiri yevhidhiyo.
2. Denise Astine: Mukati-Gumbo Workout (maminetsi mashanu)
Ipfupi kurovedza muviri kwechidya chemukati inopa kwakakurumbira murairidzi Denise Austin. Zvirongwa zvakaitirwa pasi uye zvinokodzera kunyangwe kune vanotanga.
3. Gweta Gweta: Rwomukati Gumbo Workout yeVakadzi (16 maminetsi)
Kumwe kubatira kwekutanga kubva kune yeYouTube chiteshi Vitality Advocate, iyo inonyangarika pakamira uye inosanganisira zvinonakidza kurovedza makumbo nekusimbisa mukati mehudyu. Kune makirasi iwe unozoda dumbbells.
4. Joanna Soh: Rwomukati Gumbo Gap & Slim Chiuno (13 maminetsi)
Iyi vhidhiyo yakaunganidza pamusoro pemamirioni matatu maonero paYouTube! Shanda padambudziko nemukurumbira mamiriro ekudzidzisa Joanna. Iwe unozorovedza ne dumbbells yemhasuru toni uye cardio nguva yekupisa macalorie nemafuta. Kudzidziswa kwacho kuri kupfupi, asi kune simba kwazvo.
5. SofaBar: Yakasimba Mukati Maroji Workout (10 maminetsi)
Chiitiko chakareruka asi chinoshanda chechidya chemukati chinopa chiteshi SofaBar. Zvirongwa zvakaitirwa pasi, murairidzi anoshandisawo zviyereso, asi unogona kuzviita pasina ivo.
6.XHIT Zuva Nezuva: Maitiro Emukati ePegh Exercises YeToning (20 maminetsi)
Iyo yakareba-yemaminetsi makumi maviri-ekurovedza yeiyo yemukati chidya inopa mudzidzisi Kelsey Lee (Kelsey Lee) pane chiteshi XHIT Mazuva ese. Chirongwa ichi chinoitwa pane yakatenderera chirevo kuti uzive iwe uchazoda bhenji (unogona kushandisa mubhedha) uye bhora (chete panopera vhidhiyo). Iko Workout zvakare kunosanganisira nguva yemoyo yemoto yekupisa mafuta.
Onawo:
- Mavhidhiyo epamusoro makumi maviri ezvidya zvako uye anopenya asina makwati nekusvetuka. Yakachengeteka pamabvi!
- Simba kudzidziswa kwevakadzi vane dumbbells: chirongwa chakadzama + kurovedza muviri
To toni uye kuwedzera mhasuru, Makumbo uye magaro