Kudzidziswa paChloe Ting: 6 HIIT kurovedza + + dambudziko mumavhiki masere

Chloe Ting inozivikanwa blogger yeAustralia, inogadzira inoshanda inoshanda yekudzora uremu uye kubvisa mafuta munzvimbo dzine dambudziko. Chekutanga, tinokupa sarudzo yemavhidhiyo aChloe anoshanda ayo achakubatsira kugadzirisa kurovedza muviri kwako uye kuwedzera kwavari mutoro unorema.

Dambudziko kwemavhiki masere kubva kuChloe ting

Munguva pfupi yapfuura Chloe ting aburitsa dambudziko nyowani kwemavhiki masere, kusanganisira 8 kurovedzwa kwekudzikira uremu, matauriro emuviri, uye kubvisa nzvimbo dzine dambudziko. Chloe ane karenda yezvidzidzo, iyo yaunotevera kwemwedzi miviri. Kunyangwe zvisiri zvakafanira kungomhanyisa chirongwa ichi kwenguva yakati rebei, unogona kungoshandisa mavhidhiyo akapatsanurwa kuti uwane mabasa ako ezuva nezuva.

Nekudaro, chirongwa cheZhizha Shredding chinosanganisira 4 kurovedza muviri: kwakanyanya cardio kurovedza muviri wese (maminitsi makumi matatu), kurovedza muviri kwemaoko (30 min), kurovedza muviri kwedumbu (maminetsi gumi), kurovedza zvidya, uye glutes (10 maminetsi) . Makirasi akakodzerwa nematanho ekudzidziswa pamusoro pevhareji (zviitwa zvevatangi, ona pano). Iwe hauzodi michina yakakosha. Chloe anopa mukati mevhiki kuti ufambe kwemaminetsi makumi maviri nemakumi matatu kana kuita cardio.

Ndokumbira utarise kuti makirasi anomhanya pasina anodziya-uye anotonhorera-pasi! Ive neshuwa yekutarisa yedu yakagadzirira-yakagadzirirwa muunganidzwa wezviitwa zvekudziya uye kutambanudza mushure mekurovedza muviri:

• Kudziyirwa usati waekisesaiza: zvirongwa zvekurovedza muviri
• Kutambanudza mushure mekudzidzira: kurovedza + zvirongwa

Toni Makumbo & Butt Workout (25 maminetsi)

Ichi chiitwa kwemaminetsi makumi maviri neshanu chakaringana kuburitsa zvidya zvako uye magaro. Chloe inopa akasiyana maekisesaizi ayo anosunga mhasuru uye anobatsira kubvisa dambudziko nzvimbo. Chirongwa ichi chine maround maviri, chakadzokororwa mumaraundi maviri (yekutanga kutenderera inoitika pasi, denderedzwa repiri rakamira nemapapu nemabhonzo). Iwe uchaona 25 kurovedza muviri; iwe ucharovedza pasi pechirongwa chemasekondi makumi matatu ebasa / masekondi gumi zorora. Kana iwe uine mabvi akashata, iwe unogona kuuraya chete yekutanga denderedzwa.

18 kudzidziswa kwemakumbo uye kubwinya nebhendi rekusimbisa muviri

Arms & Kumusoro Muviri Workout (10 maminetsi)

Kurovedza kupfupi kwemaminitsi gumi kuchakubatsira kuomesa tsandanyama dzeruoko uye kunyatso shanda pamapoka ese emhasuru emuviri wepamusoro. Chloe inopa kurovedza muviri uremu zvichibva pamapuranga uye Push-UPS. Misumbu mikuru, maoko, nemapfudzi zvichapisa! Muchirongwa ichi, iwe uchawana zviitwa gumi zvinoitwa maererano nechirongwa masekondi makumi mashanu anoshanda / gumi nemashanu zororo. Iwe unogona kudzokorora iko kurovedza mune 10-10 pamakumbo. Kirasi ichakwidza kune vese vanotanga uye vadzidzi vepamberi.

Brutal Abs Workout (maminitsi gumi)

Iko ipfupi asi unopisa kurovedza muviri pasi kusvika padumbu rako uye kuhukura. Iwe unozochinja mamwe maekisesaizi kumusana kwevekudhinda uye ekurovedza mabhawa. Kunyangwe hazvo basa racho richiitwa zvizere pasi, moyo wako wekurova unenge uri munzvimbo yegyrosigma. Muchirongwa ichi, iwe uchawana zviitwa gumi zvakaitwa mudunhu re10 masekondi kushanda / 50 masekondi zororo. Iwe unogona kudzokorora iko kurovedza mumaviri laps. Kirasi ichakwidza kune vese vadzidzi vemberi.

Wepamusoro gumi nemashanu kurovedza kwema crunches emimba uye mapuranga

Yakazara Muviri Workout (30 maminetsi)

Uku kudzidziswa kwakadzika kwenguva uye kwakanyanya uye kuvhunduka - yaisanganisira burpee, kumhanya kwakatwasuka, kusvetuka, squats, mapuratifomu akasimba. Nekudaro, kana iwe ukasasvetuka, zvirinani kusarudza yakanyanya kusimba cardio Workout. Yakazara-Muviri Workout iri muchikamu chenguva; uchafanirwa kushanda nesimba kuti upfuure vhidhiyo kubva pakutanga kusvika pakupedzisira. Kirasi yaive nemitambo gumi nemana yakadzokororwa 14 laps yedunhu 3 masekondi anoshanda / 30 masekondi zororo. Kurovedza kwakakodzera chete kune vadzidzi vane ruzivo.

's low impact cardio Workout kubva kuFitnessBlender

6 HIIT-Workout yeakafambira mberi paChloe ting

Yese Cardio Workout Chloe ting yakabata pane imwe nguva uye yaisanganisira yakasimba kwazvo maitiro ekurovedza muviri (kusvetuka, squats, Push-UPS, kumhanya, mapuranga). Kana iwe uchida yakakwirira-gomo mutoro kuti uwane mhedzisiro mhedzisiro, kudzidziswa kwaChloe, iwe uchaida. Kune makirasi haazodi zvekuwedzera zvekushandisa, ese maekisesaizi anoitwa aine yavo yega huremu.

1. Yakasimba Yakazara Muviri Workout: Pisa mazana mana maKoriori (400 maminetsi)

Workout inosanganisira 3 kutenderera kweana kurovedza. Denderedzwa rega rega rinodzokororwa mumatanhatu. Kutenderera kwekutanga: Squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Yechipiri kutenderera: Burpees + Tuck Jump, Jumping Jacks, Squat Jump Toe Taps + Kickback, Cross Jacks. Yechitatu kutenderera: Groiners, Lateral Jumps, Imwe Gumbo Hop (R), Imwe Gumbo Hop (L).

2. Yakazara Muviri Workout: Pisa macalorie 250-360 (25 maminetsi)

Kurovedza kunosanganisira 2 kutenderera kwe4 kurovedza; denderedzwa rega rega rinodzokororwa mumatatu matatu. Kutenderera kwekutanga: Windmill Lunges, Makomo Anokwira + Plank Jacks, High Kicks, Tricep Dips + Gumbo Simudza. Yechipiri kutenderera: Squat Jumps + Side Kicks, Push-up + squat, Jumping Jacks, Bhasikoro Crunch.

3. Mafuta Anopisa Kurovedza Pamba (20 maminetsi)

Mukudzidzira kwakasimba uku, kwakapihwa kurovedza kwepfumbamwe, uko kunodzokororwa mumatanho mana (9 sec / 4 sec): High Knee Burpee, Push-up, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.

4. Tabata Fat-Blasting HIIT Workout (maminetsi gumi nematanhatu)

Mune ino yakadzama TABATA-kudzidziswa yakamirira iwe 8 kurovedza, imwe neimwe inodzokororwa mumaseti mana (4 sec / 20 sec): Burpees, Makomo Anokwira, Jumping Lunge Chop, Kumusoro & Kuderera Plank, Broad Jump + squat 10, High Kicks , Lateral Lunge Jump, Spiderman Plank.

5. Tabata HIIT Cardio Workout (16 maminetsi)

Mune ino yakasimba TABATA-kudzidziswa, iwe zvakare uchave ne8 kurovedza, imwe neimwe ichidzokororwa mumaseketi mana (4 sec / 20 sec): Power Jacks, Plank Jacks, Jumping Lunges, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Kutanga, pane iko kurovedza muviri!

5. Mafuta Kupisa HIIT Cardio (16 maminetsi)

Kutanga, kudzidziswa uku kwakasimba kunopa kurovedza kusere kunodzokororwa mumatanho maviri (8 sec / 2 sec): Burpee + Star Jumps, Mountain Climbers, Jump Rope, In & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.

Yekureruka kurasikirwa, Kwemberi kweNguva yekudzidzira, Cardio Workout.