Wepamusoro vhidhiyo yepamusoro yekutambanudza zvakapatsanuka + vhidhiyo kudziya usati watsemuka

Ini kurota kwangu kuita kutsemura kana kutarisa kutanga kudzika kudzika kumba? Tinokupa iwe yakasarudzika uye inoshanda kwazvo sarudzo yakagadzirira vhidhiyo yekutambanudza zvakapatsanurwa! Nezviitwa izvi unovimbiswa kudzidza kutsemuka kumba.

Haisi mavhidhiyo ega ega ane maekisesaizi pane yakatambanudzwa uye yakatenderera twine, uye neese seti yezvidzidzo pakutambanudza. Pakazara isu takasarudzira iwe matekinoroji manomwe kubva kumakochi akasiyana aunogona kusanganisa nekuchinjanisa pakati pawo, kana kungobata nedambudziko rimwe chete. Pakati peaya mavhidhiyo anotsemuka, munhu wese anogona kuwana nzira yakakodzera yekusimudzira twine.

Maitiro ekuita kutsemura: kusarudzwa kwemaekisesaizi

Mitemo yekutanga yekutambanudza zvakapatsanuka

Usati waenderera kurondedzero yakadzama yeiyo vhidhiyo yetwine zvakare iwo akakosha mapoinzi aunofanira kuziva:

1. Usambofa wakateerera kune misoro yevhidhiyo: ita zvakapatsanurwa mu1 zuva, vhiki, mwedzi. Mashiripiti maitiro kwete! Ehe, vanhu vane yakanaka yechisikigo inochinjika, iwe ungangoda chete akati wandei mavhiki kana mwedzi kuti uite zvakapatsanuka. Asi vanhu vazhinji vanodzidza mhando imwe chete yetambo inogona kutora mwedzi mitanhatu, gore kana kutopfuura.
2. Kugadzikana uye kutambanudza zvinonyanya kugadziriswa neakasiyana maitiro ehunhu uye genetics. Zvakare, kana iwe wanga uchitambanudza muhudiki hwako kana zera rako panguva ino, angangoita makore gumi nematanhatu ekuberekwa, iwe uchaona zviri nyore kuita kupatsanuka.
3. Ive neshuwa yekudziya uye kudziya usati watambanudza. Izvo zvirinani iwe kudziya usati watambanudza, iyo yakadzika ichave yako twine. Kusvika pamuviri unopisa (mushure memaminitsi gumi nemashanu kubva pa cardio) zviri nyore kwazvo.
4. Shingairira kutambanudza zvakapatsanuka ka5-6 nguva pasvondo 30-60 maminetsi nezuva rimwe chete pasvondo. Kana iwe uine mukana wekuita kaviri pazuva - zvakanaka, zvinokubatsira iwe kusvika pachinangwa nekukurumidza. Asi usanyanya kudarika.
5. Kuita maekisesaizi patambo zviri nyore manheru kupfuura mangwanani. Asi kutambanudza kwemangwanani kunopa mhedzisiro yakasimba.
6. Zvinokurudzirwa kuti usaite mabhureki kutambanudza anopfuura rimwe zuva. Zvikasadaro gadzirira kutarisana nemhedzisiro mumhedzisiro.
7. Kana iwe uine imba inotonhorera panguva yekutambanudza rokwe inodziya kuti urambe uchidziya uye kwete kutambanudza pamhasuru inotonhora nemajoini.
8. Kana iwe uchida iyoga, wobva wawedzera kune yako chirongwa chekusimbisa muviri ichakubatsira iwe kuita kupatsanuka nekukurumidza. Iwe unogona, semuenzaniso, mangwanani kuti udzidzise iyo yoga manheru - kutambanudza zvakapatsanurwa.
9. Rangarira kuti iwe uri patambo yakatambanudzwa iwe unofanirwa kusununguka. Kana muviri wako uchinge wakaomarara, kusimba kwemhasuru nemajoinhi kuchisimba, uye nekuoma kwazvinoita unoita kupatsanuka.
10. Chero zvazvingava, hazvigoneke kusvika kuburikidza nemarwadzo, asi kusagadzikana kunenge kuripo. Munguva yekudzidzira pane tambo iwe unodhonza pamhasuru dzako, marunda, majoini, saka gadzirira kune izvo hazvizove zvinonakidza uye zvakasununguka chiitiko. Uye nekupihwa kuti kutambanudza kunofanirwa kuve kungangoita zuva nezuva, vazhinji vanosiya kurota kwembatya nekusvika pachinangwa.
11. Kazhinji vasikana nevakadzi vanopihwa zvakapatsanurwa, vakomana nevarume - kuyambuka. Asi pane zvisizvo.
12. Kutsemuka kwenguva refu kunogona kubata zvachose munhu wese uye chero zera. Nezve transverse twine inofungidzirwa kuti mune imwe neimwe kesi anatomy yemubatanidzwa wehudyu inogona kudzivirira izere iyo twine (yaive azere).
13. Kana iwe uchida kusvika kumatanho nekukurumidza iwe unogona kutenga zvimwe zvekushandisa zvekutambanudza zvinobudirira. Semuenzaniso, iyo simulator yekutambanudza iyo yakatsemuka. Tambanudza pane iyo simulator iri nyore kwazvo uye yakasununguka - iwe haudi kunze kwekumanikidza uye yekuchengetedza zvekushandisa. Simulator yekutambanudza mhasuru dzako ichave yakasununguka, uye zvinyoronyoro kutambanudza.

Warm up usati watsemuka: kuunganidzwa kwemavhidhiyo

1. Chirongwa chekurovedza muviri sekudziya-tinopa pano: Kudziirwa usati waita maekisesaizi: kurovedza muviri + chirongwa. Iko chete kwekuwedzera ndeye yekupedzisira cardio inodziya-kumusoro inogona kuwedzerwa kusvika pamaminitsi 7-10.

2. Kudziya kukuru pamberi petwine kwemaminitsi gumi. Chirongwa ichi chakanyanya, asi iwe unodziya musati watsemuka. Musikana anoratidzira maekisesaizi asina shangu, asi isu tinokurudzira kuti iwe udzidzise chete mune sneakers.

3.Cardio Workout kwemaminitsi mashanu, inoenderana nekudziya usati watsemuka, inopa timu FitnessBlender:

4. Kana usina nguva yakawandisa uye uchida kudziya usati watsemuka nekukasira, tarisa vhidhiyo iyi kwemaminitsi matatu (zvisinei, zvinokurudzirwa kubhadhara kudziya pamberi petambo kana maminetsi gumi):

5. Imwe yeakanakisa vhidhiyo yekudziya pamberi petwine inopa Katerina Buyda. Chidzidzo chinotora maminetsi gumi neshanu, asi inomiririra seti yakakwana yekurovedza muviri kutambanudza uye kudziisa muviri usati watambanudza.

Maitiro ekuita zvakapatsanuka: 7 misanganiswa mavhidhiyo

Uye zvino ngatiendei zvakananga kuzvirongwa zvinokubatsira iwe kuita zvakapatsanuka. Kwete hazvo kuti usarudze chete vhidhiyo yakaoma, zvinokwanisika kuita zvakafanana nemarairidzi akasiyana kuti uwane mhedzisiro.

Kuti uvhure iyo yakazara vhidhiyo playlist, tinya pane yakatwasuka tambo mukona yepamusoro kurudyi kwevhidhiyo.

1. Kutambanudza kutsemuka pamwe naElena Malova

Elena Malova, anozivikanwa YouTube blogger uye nyanzvi yeyoga, anokupa iwe vhiki iyo kutambanudza kune zvakapatsanuka. Chirongwa chayo chinosanganisira mashandiro mashanu emaminitsi makumi maviri neshanu Elena anoda kuita kashanu pavhiki nemazuva maviri ekuzorora pasvondo chero mazuva. Kana mukati mevhiki usinga svike mhedzisiro yaunoda, wobva wadzokorora yakaoma seyakawanda nguva sezvaunoda, zvishoma nezvishoma kufambira mberi nekudzamisa kupatsanurwa.

Mune ino yakaoma naElena Malova akaisirwa 2 mavhidhiyo pane kumberi kupatsanurwa, 2 mavhidhiyo edivi akatsemuka, iwe unozochinja pakati pe uye 1 vhidhiyo pane ese maviri akapatsanurwa kamwechete. Pachishuwo zvinokwanisika kusanganisa muzuva rimwe rinotambanudzwa mune yenguva refu uye yakatenderera twine. Kana iwe uchida kudzidza tambo imwe chete, unogona kusarudza chete vhidhiyo yaunoda uye wochinjanisa pakati pavo. Nenzira, Elena pachake akataura kuti akatanga kugara pamatanho mumakore makumi maviri nemasere uye zvakapihwa kwete nekukurumidza.

Overview:

• Vhidhiyo yetwine yaisanganisira mishanu yekudzidzira zvikamu zve5-20 maminetsi
• Chirongwa chakagadzirirwa kwemazuva manomwe: 7 kudzidziswa + mazuva maviri kubva pavhiki
• Kudzidziswa mumutauro weRussia
• Chirongwa chakakodzera kune vanotanga
• Iwe urikushanda pane inoyambuka uye yekureba yakatsemuka pamusoro

2. Kutsemuka kwemazuva makumi matatu kubva onlinefitnesstv

Yakanaka kwazvo yakazara chirongwa chetwin inopa timu yeour country varairidzi chezvideoXNUMX. Vakagadzira kosi yakagadzirirwa kwemazuva makumi matatu ekudzidziswa kwezuva nezuva nekuwedzera zvishoma nezvishoma kwekutambudzika. Chirongwa ichi chakakodzera kunyangwe kune vanotanga uye vanhu vasina zvakanaka zvakasikwa kutambanudza. Iyo kosi yakagadzirirwa kuti kunyangwe, zvachose vasingachinjike vanhu.

Makirasi anodzidziswa nemakosi akati wandei akasiyana, kazhinji echirongwa ichi chinoratidzwa muour country, asi pane zvinyorwa zvidiki zveRussia. Mamwe mavhidhiyo akaunzwa mumutauro wechiRussia. Iko kudzidziswa iri nhanho nhanho uye yakapusa, asi zvishoma nezvishoma kuomarara kwezvidzidzo kunowedzera. Kwete iyo yekuti mazuva makumi matatu uchakwanisa kuita zvakapatsanurwa, asi kusimudzira kutambanudza nekudzamisa zvakapatsanurwa iwe uchave uchida.

Overview:

• Muvhidhiyo iyi yakaoma ye twine inosanganisira makumi maviri neshanu yekushanda kwemaminitsi 25-25
• Chirongwa chinotora mazuva makumi matatu, iine purogiramu yakagadzirira
• Kudzidziswa mumutauro weRussia neour country
• Chirongwa chakakodzera mhedzisiro vatangi uye vasingachinjiki vanhu
• Iwe urikushanda pane inoyambuka uye yekureba yakatsemuka pamusoro

3. Kutambanudza zvakapatsanuka kubva kuLazy Dancer Matipi

Imwe sarudzo yakanaka yemavhidhiyo pane zvakapatsanurwa yakagadzira nyanzvi ballerina kubva kuEngland. YaAlessia inopa 4 mapfupi mavhidhiyo pane zvakapatsanurwa uye imwe 25-maminetsi vhidhiyo padivi kutsemuka. Workout Lazy Dancer Mazano haabatanidzi kudziya-kumusoro, asi yeAlessia inopa mavhidhiyo ayo achakubatsira iwe kudziya: Kushanda Kudziya. Zvakare kudziya usati waekisesaiza patambo iwe unogona kuita vhidhiyo yatakakurudzira pakutanga kwechinyorwa.

Rondedzero yakanakisa yevhidhiyo yekutambanudza zvakapatsanurwa kubva kuLazy Dancer Matipi ichave ongororo yemunhu watinyorera Christine:

4. Kutambanudza kutsemuka neOlga Saga

Olga Saga pane akati wandei mavhidhiyo mapfupi ekutambanudzira zvakapatsanuka kwemaminitsi gumi nemashanu. Zvirongwa zvaro zvinoonekwa nenzira yakapfava uye inofadza yekuita, iyo inokwezva kune wese munhu. Iwe unogona kusanganisa akati wandei vhidhiyo Olga Saga izere kwenguva yakareba makirasi kana Kuiwedzera iyo neimwe kosi yekutambanudza pane yako sarudzo.

Yese youtube chiteshi Olga yakazvipira mukusimudzira kuchinjika uye kutambanudza, saka iwe haugone chete kushanda netambo, asiwo kushanduka kwemuviri wese. Nenzira, kana iwe uchida kugara mativi akatsemuka, iwo maonero zvakare edu sarudzo yemavhidhiyo ehudyu akabatana naOlga Saga. Kuzivisa kubatana kwehudyu ndeimwe yematanho akakosha munzira yekuenda kutwine.

5. Kutsemuka kwemazuva manomwe naAdee

Imwe yakazara yakazara-yemazuva manomwe, iyo ichakubatsira iwe kuita kutsemuka, inopa iyo yoga mudzidzisi Adee pane yako youtube chiteshi Chirongwa chake chinosanganisira mavhidhiyo manomwe nemaminitsi makumi matatu nemakumi matatu nemashanu, unofanirwa kuita zuva rega rega revhiki. Iwe unogona ipapo kutora 7 zuva rekuzorora uye kuenderera iyo yemazuva manomwe-nguva zvakare. Iwe uchashanda pane iyo yekureba uye pane inochinja twine.

Adee inopa akawanda mafambiro akasimba, kusanganisira iyo yoga, yekudzamisa kutambanudza kwako uye kukubatsira iwe kuita kupatsanuka munguva pfupi. Kana iwe uchida iyo yoga, iwe uchaona iye zvakare aine rakakura 30-zuva rekuzorora kune vanotanga 30 Mazuva Ekutanga Yoga Series iyo ichakubatsira iwe kunatsiridza kupatsanurwa kwako munguva pfupi.

Overview:

• Chirongwa chine mavhidhiyo twine kubva kuAdee chinosanganisira kurovedzwa kwema7 pamaminetsi makumi matatu kusvika pamakumi matatu
• Tatova murwi wemavhidhiyo evhiki rese
• Unoda kubata nemazuva ese kana nezuva rimwe chete rekuzorora pasvondo
• Kudzidziswa kunoitwa muChirungu
• Kudzidziswa patine, iwe unogona kuwedzera iyo yoga kune vanotanga kubva kuAdee

6. Kutambanudza kutsemuka naEkaterina Firsova

Murairidzi anozivikanwa kwazvo paYouTube yekutambanudza twine akazova Ekaterina Firsova. Anopa vhidhiyo yemaminitsi makumi matanhatu, iyo inonyanya kukwezva kune avo vane yakakwana nguva yenguva pakirasi pakatambanudza. Kudzidziswa kwaCatherine muStudio, pamwe nekurovedza kwake kunoratidza vamwe vasikana vashoma, kuti iwe ugone kutarisa kune vasina kusimba vanhu vanotambanudza. Kudzidziswa kunoitwa mumutauro wechiRussia.

Chete pane yeYouTube chiteshi chemuviri timestudy_ru yakatumira zvidzidzo zveawa imwe chete naEkaterina Firsova yekutambanudza zvakapatsanurwa, izvo zvaizokwana kukura uye nehurefu hwenguva uye hwakatenderera. Unogona kuchinjisa ese mavhidhiyo gumi kana kusarudza chinonyanya kukufadza. Asi kana iwe uchida makirasi naCatherine, unogona kutenga yakazara yakazara marejisiti akabhadharwa pane yepamutemo webhusaiti yechiteshi.

Overview:

• Ekaterina Firsova anopa akati wandei mavhidhiyo ekutambanudzira iwo akatsemuka
• Makirasi ekupedzisira 1 awa, kureva kuti kutambanudza kwakadzika uye kwakaomarara.
• Kudzidziswa kunoitwa mumutauro wechiRussia
• Chirongwa ichi chinoitwa nechikwata chose chakabatanidzwa, izvo zviri nyore kuratidza sarudzo dzakasiyana dzekurovedza muviri.

7. Kutambanudza naKaterina Buyda

Katerina Buyda imwe nyanzvi inozivikanwa yeyoga paInternet, iyo inopa mavhidhiyo akati wandei ekutambanudzira zvakapatsanurwa. Makirasi ake anowanikwa nyore uye anonzwisisika, saka zvinoenderana nemunhu wese. Akanyanya kufarirwa aive maviri ekurovedza kwake kusvika pamaminitsi makumi matatu kutambanudza mukupararira uye kureba kwakatsemuka. Kana iwe uine mafungiro akanaka kune iyo yoga, teerera chirongwa cheYoganics kubva kuna Catherine, nekuda kwaizvozvo iwe uchakwanisa kuita zvakapatsanuka nekukurumidza.

Uye zvakare, Catherine ndiye Bugy muunganidzwa wemavhidhiyo mapfupi 5-10 maminetsi kubva pane akateedzana eSpagatik. Mune aya mavhidhiyo Katerina semuenzaniso, mubatsiri wake (uyo asina kupatsanurwa) anoratidza maitiro ekutanga ekutsemura uye anotarisisa kukanganisa uye nenguva dzakakosha mukirasi. NdiCatherine Buyda chete anonyatso tarisisa anopfuura makumi maviri nemashanu maekisesaizi uye neshanduro dzakareruka. Kwete iyo chokwadi chekuti iwe uchaitira ino nhevedzano yemavhidhiyo, asi zvirinani uone kukosha kwayo.

Isu tichayeuchidza zvakare kuti pakutanga pane yedu saiti yaive yakanyanya kubatsira zvinyorwa zvine maekisesaizi ekutsemura:

• Kupatsanuka: gumi anonyanya kurovedza muviri
• Mativi akapatsanuka: gumi nemaviri anonyanya kurovedza muviri

Yoga uye kutambanudza yakaderera zvine simba kurovedza muviri