Wepamusoro makumi maviri nemakumi maviri emitambo yemuviri yekupisa kwemafuta uye kurasikirwa uremu, youtube chiteshi, Popsugar

Sarudza iwe pachako unobudirira cardio Workout mukuwedzera kune ayo epamoyo zviitiko? Isu tinokupa iwe sarudzo dzakasiyana siyana dzekadhio kudzidzira kupisa mafuta kumba kubva kugwara chiteshi chePOPSUGAR.

Mavhidhiyo akasiyana siyana pane yeYouTube chiteshi Popsugar inobvumira munhu wese kuti awane chinhu chakakukodzera. Asi usati waenderera kumberi kweyekudzokorora vhidhiyo ye cardio yekurasikirwa nemafuta, ngatirangarirei kushandisa kwavo.

5 zvikonzero nei uchifanira kuita cardio Workout:

  • yehuremu uye kudzikisira vhoriyamu yemuviri
  • yekuwedzera koriori kupisa
  • kuvandudza mashandiro ehurongwa hwemwoyo
  • kukurumidza kuita metabolic maitiro
  • kuwedzera kutsungirira
  • yekubvisa nzvimbo dzine dambudziko pamaoko, dumbu nemakumbo.

Cardio kurovedza kupisa mafuta

Iyo cardio Workout inotora 20-45 maminetsi. Mazhinji acho anoitwa nehuremu hwemuviri wake, zvinoreva kuti haudi zvekuwedzera zvekushandisa (zviremera zvakakwirira). Mapurogiramu ese akasiyana varairidzi uye yega inopa nzira yakasarudzika yekuitisa makirasi. Iwe wakamirira nzvimbo dzinotevera: TABATA, maekisesaizi, plyometric, kutamba, cardio based Boxing uye kickboxing.

20 cardio yekudzidzira kupisa mafuta

1. Denderedzwa nguva yekudzidziswa cardio (30 maminetsi)

Referensi cardio Workout yekupisa mafuta kumba inopa Anna Renderer, unova mukuru murairidzi YouTube chiteshi uye Popsugar. Chirongwa ichi chinoitwa mumatanho maviri, mukutenderera kwega kwega iwe uchapihwa maviri marap eeerobic kurovedza muviri. Pakati pekutenderera kwemaekisesaizi pane mabhureki madiki, asi kudzidziswa kwese kunoitika mune inoramba ichiwedzera mwero.

Murairidzi anopa echinyakare cardio maekisesaizi haakukonzere iwe kunetsekana, asi zvinobatsira kupisa kwakanyanya macalorie mumaminitsi makumi matatu: kusvetuka kubereka maoko nemakumbo, kumhanya nekusimudza mabvi, uye sarudzo dzakasiyana siyana dzekumhanya, kusvetuka squats, Kumhanya yakatwasuka etc. Uku kwakanaka chaizvo kuita cardio Workout, iyo inogona kuve yako yepamoyo chirongwa. Iko kuverenga hakudi.

TOP 50 varairidzi vakanyanya paYouTube

Pisa Mahombe Makorori Neiyi Cardio Workout Unogona Kuita Pamba

2. Cardio Workout yakavakirwa pakickboxing (maminetsi makumi mashanu)

Iyi cardio Workout yakavakirwa pakickboxing ichakubatsira iwe kukwidza mwero wemoyo weakanyanya mafuta kupisa uye kusimbisa yemoyo mhasuru. Basa ndiJanet Jenkins, anova ndiye mumwe wevarairidzi vane mukurumbira pasi rese. Zvirongwa zvaro muenzaniso wehuremu hwemhando yekuremerwa uremu uye mhasuru toni.

Kana iwe ukangoerekana wafunga kuti kurovedza kunoenderana nekickboxing, iri keke yekufamba, ipapo Janet anokushamisa. Mhando dzakasiyana dzekurova uye kusimuka zvinoshanduka nekukwakuka kwakanyanya, saka moyo wako wekukwira unokwira kusvika pahunhu hwakanyanya hwekugona kupisa macalorie. Mukupedzisira iwe unowana ipfupi seti yekudzidzira pane yekudhinda. Iyo yekuverenga haina kudikanwa, asi tauro zviri nani kuve uripo.

3. Kudzidziswa kwakasimba kweTABATA kuita 8 kutenderera (maminitsi makumi mashanu)

Iyi yekudzidzira yenguva inokwezva kune vese vanoda TABATA. Chirongwa kubva kumurairidzi Raneir Pollard inoumbwa nemasere masere, iwo maekisesaizi anoitwa musimboti wemasekondi makumi maviri ekurovedza muviri uye masekondi gumi zororo. Munharaunda yega yega iwe unowana zvinoverengeka zvezviitwa zvinoshandura kana kuwedzera mutoro.

Iwo makochi anoratidzira zvakareruka vhezheni yechiitwa, saka chirongwa ichi chakakodzera kune ese makwikwi ehutano.

TABATA: gumi akagadzirira-akaitwa maekisesaizi

4. Kurwa kweMuviri kunoenderana neartial arts (30 maminetsi)

Muviri Kurwisana - chirongwa chakanakisa che cardio icho chinozove chako chitsva chirovedzo. Kirasi yakanangana nekufamba kubva kuhondo yekurwa inosanganisa zvinhu zveBoxing, kung fu, Taekwondo, kickboxing, capoeira uye Thai Boxing.

Uku kurovedza hakuzove kunonetsa chords, saka iyo kirasi inokodzera kunyangwe kune avo vane matambudziko ekurangarira choreography nyowani. Uye zvakare, zvirongwa zviri muchitaira izvi zvinoderedzwa madhiramu se hwaro hweiyi cardio Workout haisi kusvetuka, uye dzakasiyana siyana zvibhakera uye kurova. Iwe haucherekedze kuti ichafamba sei maminetsi makumi matatu! Iko kuverenga hakudi.

5. Kutamba kweaerobic kwehuremu (25 maminetsi)

Dhanzi cardio Workout yekupisa mafuta kumba yakugadzirira iwe uye mudzidzisi Simone de La Rue (anofarira murairidzi Anne Hathaway). Ichi chirongwa chinonyanya kuyeuchidza iyo isiri chidzidzo chekutamba, uye yechinyakare spin kirasi. Hakuzovi neyakaoma choreography, asi gadzirira kukurumidza kuchinja kufamba uye kudzidza diki mubatanidzwa.

Vanenge vese murairidzi wangu anotanga kuita zvishoma nezvishoma kuti iwe ugone kuzvirangarira uye nekudzokorora zviri nyore. Chirongwa ichi hachina kuoma kunyange hachisi chekutamba vanhu. Chikamu ichi chinomira chisinga mire, saka zvinoda moyo wakanaka kutsungirira. Iko kuverenga hakudi.

Iyo Cardio Dance Workout Celebs Rudo

6. Circular yakadzama nguva yekudzidziswa (20 maminetsi)

Iyi nguva yeHIIT-yekurovedza kwemaminitsi makumi maviri yakakwana kune avo vasina nguva yakawandisa yekurovedza muviri, uye kupisa macalorie anoda. Muchirongwa ichi iwe unowana mana maround eekisesaizi 20 kurovedza mune yega yega kutenderera nekumira kupfupi kwekuzorora.

Kurovedza kwakakodzera padanho redzidzo kuri pamusoro pevhareji, asi mumwe wevasikana ari kuratidza iwo maitiro evatangi. Naizvozvo, musimboti, chirongwa ichi chinokwanisika kune wese munhu. Inopa zviitwa zvinotevera: Kumhanya nekusimudza mabvi akakwirira, kusvetuka nekukwirisa tsoka mumhepo, misiyano yemapuranga uye kuenzanisa kurovedza muviri kubva kuyoga. Iko kuverenga hakudi.

7.Kusimbisa-kwakanyanya kurovedza muviri kwepamberi (30 maminetsi)

Asi izvi zvinokanganisa cardio Workout yakakodzera chete yemudzidzi wepamberi uyo asingatye kusvetuka mutoro. Basa ndiAna Garcia, anozivikanwa nezvayo zvakanyanya-zvakanyanya zvirongwa. Nekudaro, ino vhidhiyo inoratidza uye yakaderera maitiro vhezheni yechiitiko icho chinobatsira kukwidziridza kudzidziswa.

Chirongwa ichi chine maround akati wandei:

Iwe unowana akawanda burpees, plyometric kusvetuka, mapuranga, kusvetuka mapapu, squats. Uye zvese izvi zvine dumbbells!

NZIRA YOKUSARUDZA MABHUKU

8. Cardio Boxing ine huremu huremu (maminetsi makumi matatu)

Kana iwe uine chimiro chakanaka kune zvirongwa zvinoenderana nezvinhu kubva kune akasiyana marati, saka edza vhidhiyo kubva kune anoyevedza murairidzi Krista Di Paolo. Iyo inopa mhando ye aerobic Boxing, kwaunowana huwandu hwakawanda hwekufamba kweBoxing nema dumbbells.

Iwe uchazoda dumbbell yechiedza uremu (0.5-1 kg). Asi kana iwe usina dumbbells, unogona kudzidzira usina kana kudzitsiva nezviyereso zvemaoko. Pamusoro pekurova nezvibhakera iwe uchaita kusvetuka kuri nyore kwekuwedzera koriori kupisa. Zvakare iwe unowana akawanda akati wandei pasi, ayo anosanganisira kurovedza kweiyo yepakati mhasuru.

9. Kudzidziswa kwakasimba nguva nenguva ye40 / 20 (maminetsi makumi maviri)

Uye imwezve yakanaka nguva yenguva yekurovedza muviri isina michina kubva kuna Anna Renderer iyo inofanirwa kuzadza yako piggy Bank kudzidziswa. Chirongwa ichi chinomhanya maererano nechirongwa masekondi makumi mana anoshanda uye masekondi makumi maviri achizorora. Iyo yekudzidzira ine maviri kutenderera, mune yega yega kutenderera kwekudzidzira kunodzokororwa kaviri.

Iwe wakamirira "echinyakare" kurovedza, kunoitika kazhinji mukudzidziswa nehuremu hwavo, squats nekusvetuka, puranga, kusundira-UPS, kusvetuka, burpee, kumhanya yakatwasuka, plyometric mapapu. Anenge akakwana maminetsi makumi maviri evateveri ve cardio Workout.

Kutamba, Bhokiseni uye matako matoni (10 maminetsi)

Pisa macalorie, toni butt, kurasikirwa uremu uye wedzera kutsungirira kwako neiyi gyrosigma cardio Workout kwemaminitsi makumi matatu. Gadzirira kubatanidza avo matatu avanofarira maitiro muchirongwa chimwe: kutamba kutamba, zvikamu, Bhokiseni uye toning kurovedza matako. Nekudaro, ichi chiitwa hachishandi chete mhasuru dzemagaro, asiwo muviri wese.

Chirongwa ichi chakaringana pamwero wepakati wekudzidziswa, asi varairidzi vanopa kushamisika. Iwe unowana yakawanda hops, inosanganisirwa nemaekisesaizi kubva kuhondo yekurwa uye yakapusa yekutamba inofamba. Kudzidziswa kune hupenyu, asi pane kuzorora kudiki kwekuzorora.

TOP makumi mashanu ekurovedza matako

11.Nguva yekutamba TABATA dhizaini (30 maminetsi)

Iyi mega-yakakurumbira vhidhiyo yakawana pane chiteshi Popsugar mamirioni gumi nemaonero uye mazana maviri ezvekuda, uye zvirokwazvo hausi iwo muganho! Chirongwa ichi ndicho chakakurumbira murairidzi Kira Lasha. Iko kusimudzira kwekudzidziswa kwaive kwakasarudzika kusanganisa kwekunyanyisa kurovedza muviri nezvinhu zvehip-hop, iyo yakavakirwa paTABATA Protocol: masekondi makumi maviri anoshanda, masekondi gumi zorora.

Inokodzera avhareji uye pamusoro pevhareji nhanho yekudzidzira. Kiera lashe inopa anodhura maekisesaizi ayo anosanganisira mhasuru dzepamusoro nepamusoro pemuviri. Naizvozvo, kunyangwe iri pachena kusununguka, chirongwa ichi chinoita kuti iwe utadze kudikitira. Iko kuverenga hakudi.

12. Cardio kudzidzisa zvine mwero kusimba (30 maminetsi)

Iyi yekudzidzira yenguva yekudzikira uremu nekusimbisa mhasuru dzakakodzera kune akasiyana siyana vanhu vanobatanidzwa. Vanotanga iyi cardio Workout inogona kuitika, kune avhareji nhanho ichave yakanakira mutoro, uye vemberi vanofanirwa kusvina t-shati mushure mechidzidzo.

Chirongwa ichi chine maviri kutenderera, kurovedza mumativi ega ega kunodzokororwa kaviri. Iwe uchachinjisa toning uye cardio kurovedza uine mashoma ekuzorora mabreak. Mukupedzisira makochi akagadzirira iwe sisitimu inoshanda pane yekudhinda.

13. Simple cardio Workout yakavakirwa paBoxing (30 maminetsi)

Uku ndiko kuita cardio kurovedza kunoenderana neBoxing kufamba kwemaoko. Iwe unosimudza yako yemoyo kurovera pasina kunetesa kusvetuka, iko kune kune mashoma huwandu. Pamusoro peiyo Bhokiseni kutenderera kuonda, iwe unowana mapfupi-maminitsi mashanu emaminetsi ekudzidzira matumbu uye magaro pakati pechirongwa, panguva iyo iwe uchakwanisa kutora mweya.

Kudzidziswa kwakagadzirirwa kudzidziswa kwepakati-chikamu. Ane ruzivo uye akatsiga kuroorwa, pamwe achazotadza mitoro. Nekudaro, kana iwe ukatora masimbi kana akareruka dumbbells e1 kg, ipapo zvirokwazvo uchazoda kuisa zvimwe zvekuwedzera zvekuitwa kwechirongwa.

14 / 45 yenguva yekudzidzira kudzikisira uremu (15 maminetsi)

Muchiitwa ichi uchawana zviitwa zvinomwe zvakadzokororwa mumatatu matatu. Maekisesaizi anoitwa maererano nechirongwa masekondi makumi mashanu anoshanda (panguva ino uchawana mutoro wakadzikama) uye masekondi gumi nemashanu zorora (panguva ino, unogona kumbotura mafemo uye kugadzirira rinotevera kurovedza muviri).

Izvo zviitwa zvinopihwa zvakasiyana zvakasiyana: mapapu, squats, mapuranga, kusvetuka, kudzorera pushups, kumhanya munzvimbo. Iwe haugone chete kusimudza yako yemoyo uye nekupisa yakawanda macalorie, asi toni mhasuru. Iko kuverenga hakudi.

15.Mhando yakasimba yekutamba cardio (30 maminetsi)

Usanyengedzwe neiyo dzidziso yemhando yekutamba. Iwe unenge uchinge uchishanda mukunyanyisa zvakanyanya, saka chirongwa ichi hachinei nechekuita pobremente kutamba. Kubasa ndiJJ Dancer, mukurumbira mudzidzisi weHollywood vanozivikanwa. Dzimwe nguva zvinoita sekunge ane simba risingaperi uye bhatiri risingaperi - iko kudzidziswa kwakasimba.

Iwe unowana yakawanda nhamba yekusvetuka uye yekumhanyisa kurovedza pamwe pamwe nekufamba kweLatin dhanzi, twerking, uye hip-hop. Iyi purogiramu yakanaka kwazvo uye yakanaka mutoro. Kudzidziswa hakusiye kusava nehanya kunyangwe kure nekutamba vanhu.

16. Cardio-kudzidzisa "isingamire" pa500 macalorie (45 maminetsi)

Vhidhiyo iyi ndeimwe yeanonyanya kufarirwa paYouTube chiteshi Popsugar. Vanopfuura mamirioni gumi nemaonero uye mazana ezviuru zveanofarira anotaura zvakawanda. Janet Jenkins anopa yakasimba Cardio Workout iyo inosanganisa akasiyana siyana maekisesaizi kurasikirwa uremu uye uremu uye mhasuru toni.

Iko kusarudzika kwekudzidziswa uku inhanho inoenderera, muchabudirira mumwe nemumwe nekuzorora kushoma. Ita maekisesaizi zviripo (pakati pavo, kusvetuka, uye kickboxing), asi iwe uri kugara uchifamba uye chengetedza moyo wangu kurova kusvika kupisa mazana mashanu emacalorie mumaminetsi makumi mashanu.

Uyu Muurayi Workout Torches MaCalori - Anosvika mazana mashanu nemakumi mashanu nemashanu

17.Nyore "yakatwasuka" cardio Workout (maminetsi makumi maviri)

Asi iyi cardio Workout yakanakira chero munhu arikutsvaga mavhidhiyo ezvepasi kusimba uye pfupi pfupi. Iwe wakamirira kusvetuka kuri nyore, Jackie, kusvetuka, sprint uye zvimwe zvechinyakare cardio kurovedza padanho rine mwero. Kwete yekuvhunduka burpee uye yakaoma tambo!

Chirongwa ichi chine maviri kutenderera, kurovedza mumativi ega ega kunodzokororwa mumativi maviri nekuzorora kudiki. Kuita maekisesaizi kunoratidza zvakare iyo mune yakaderera maitiro vhezheni isina kusvetuka, saka chirongwa ichi chakakodzerawo kune vanotanga nevanhu vane huremu hwakanyanya.

FITNESS WRISTBAND yekutevera chiitiko

18. Kutamba kweaerobic kwehuremu (45 maminetsi)

Uye kumwe kudzidziswa kunomutsa kubva kuSimone de La Rue, asi ikozvino kwemaminetsi makumi mana nemashanu. Kudzidzira kwake hakuna kukodzera kune wese munhu, asi kana iwe uchida kushanda naSimone, iwe unovimbiswa kuwana mhedzisiro mhedzisiro mukudzora uremu. Makirasi ake ane simba-simba, saka iwe uchapisa akawanda macalorie uye nekukurumidza metabolism.

Chirongwa ichi chinosanganisira musanganiswa wekufamba kubva mukutamba uye maekisesaizi. Iwe uchawana kusvetuka kwakawanda, asi izvo hazvisi zvekusvetuka kweplyometric, izvo zvinopa kukanganisa kune majoini ako. Chirongwa ichi chakanyanya tempo, asi nekuda kwekuzorora kupfupi uye kusuduruka mafambiro ekirasi inozokwanisa kune vazhinji vakadzidziswa. Iko kuverenga hakudi.

19. Yakasimba TABATA kudzidzisa 5 kutenderera (30 maminetsi)

Uye heino imwe TABATA yekurovedza kubva kuna Raneir Pollard. Kusiyana nechirongwa chakapfuura, uyu murairidzi, watataura nezvake pamusoro, pano iwe unowana mashanu kutenderera nehurefu hwese hwemaminitsi makumi matatu. Maekisesaizi anoitwa pane echinyakare TABATA-scheme: 20 masekondi anoshanda uye gumi masekondi ekuzorora.

Pakati pekutenderera, 1 mineti zororo. Zvakanaka gadzirira kudikitira uye kupisa macalorie.

10 TABATA kudzidziswa kubva kuna Monica Kolakowski

20. Cardio-Boxing yevatangi uye yepamusoro (maminetsi makumi mashanu)

Kumwe kurovedza kubva kuna Krista Di Paolo, ikozvino kwemaminitsi makumi mana nemashanu. Seshanduro yemaminitsi makumi matatu yaKrista inopa cardio Boxing. Iwe uchaita kufamba kweBoxing nezviyero zvishoma, nokudaro uchimutsa kurova kwemoyo uye kupisa macalorie. Uye zvakare, iro rakawedzerwa gumbo rinofamba, rakasanganiswa nekusvetuka uye squats. Tsandanyama dzese mumuviri wako dzinoshanda!

Pane Popsugar chiteshi pane mavhidhiyo maviri kubva kuna Krista Di Paolo kwemaminitsi makumi mana nemashanu. Vhidhiyo yekutanga kune vane ruzivo uye vakashinga vanobatanidzwa, asi yechipiri vhidhiyo ichave vanokwanisa uye vanotanga. Iwe unogona kushandisa dumbbells akareruka kana zviyereso zvemaoko zvekuwedzera mafuta kupisa.

21. Kurovedza muviri kunomutsa nekutamba kwechiLatin (maminitsi makumi matatu)

Uye isu tiri kupedzisa yedu sarudzo yemhando yepamusoro-inopisa Latin mitambo kubva kuna Nicole Steen. Aya mairi makuru ekurovedza kurovedza ayo achasimudza mamood ako paanenge achipisa macalorie uye toning yemimba mhasuru uye magaro. Mitambo yechiLatin yakanakira kuumba mukadzi akanaka.

Haufanire kuita chero kufamba kwakaomarara, Nicole anopa choreography iri nyore kwazvo. Iko kukoshesa kuri pamusoro pekupisa macalorie nekusimudzira mafaro akanaka. Kudzidzira uku kunonakidza zvekuti unokanganwa chitima ichocho.

Sezvauri kuona, munhu wese anogona kuwana yakakodzera cardio Workout yekupisa mafuta kumba. Kana iwe usina kusarudza pane rondedzero, tinokukurudzira kuti uedze ese ezvirongwa izvi uye kumbosendeka zvinonyanya kufarirwa.

Onawo:

Yekureruka kurasikirwa, Kwemberi kweNguva yekudzidzira, Cardio Workout

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