Ukusebenza kwamahora ayi-12 okwehlisa isisindo nethoni yemisipha kusuka esiteshini se-youtube 1 Ukuzivocavoca Ngosuku

Uthanda ihora elide lokuzivocavoca? Ngemuva kwalokho gcina ukukhetha kwethu okusha kwezinhlelo zokwehlisa isisindo nomzimba wethoni, isiteshi se-youtube Ukuzivocavoca umzimba ngosuku. Lawa mavidiyo aligcwalisa kahle isonto lakho lokuqeqesha futhi azoba inketho enhle yokushisa amakhalori ngemuva kweholide "Saarow".

Ukukhethwa kokuzivocavoca okukhulu

Kulesi sibuyekezo sinikeza ihora elibucayi lokuqeqeshwa kwezikhawu okwenzelwe ukushisa ama-calories, imisipha yethoni nokususa izindawo eziyinkinga ezingalweni, emilenzeni nasesiswini. Isiteshi somqeqeshi sinikeza ukuzivocavoca ngesisindo somzimba wakhe esigijima ngokuhambisana nesikhathi sokujikeleza esiyindilinga. Ngokuphelele, ukubuyekeza kuphakamisa Ukusebenza kanzima okungu-9 futhi Ukuzivocavoca okunomthelela ophansi okungu-3.

Izinhlelo zesici:

• Isikhathi soqeqesho siyimizuzu engama-55-90
• Cishe umthetho wesikhawu
• Faka izivivinyo ze-aerobic ne-toning zokushisa amafutha nokususa izindawo eziyinkinga
• Ngokuyinhloko, izivivinyo zenziwa ngesisindo somzimba wakhe, kepha kwesinye isikhathi uzodinga ama-dumbbells
• Kuwo wonke amavidiyo ulinde izivivinyo ezifanayo
• Amakilasi afanele izinga lokuqeqeshwa ngaphezu kwesilinganiso

Ungenza izivivinyo zalolu chungechunge amahlandla ama-1-2 ngesonto lapho unesikhathi ngezikhathi ezinjalo. Noma ukwenza izinhlelo ngalezo zinsuku lapho udinga ukushiswa okukhulu kwamakhalori (ngokwesibonelo, ngemuva kwamaholide noma ngemuva kwekhefu elide). Akunconywa ukwenza ukuqeqeshwa okunjalo ngaphezu kwezikhathi eziyi-3-4 ngesonto.

1.HIIT Cardio Workout (imizuzu engu-60)

Lokhu kuzivocavoca okukhulu kwe-cardio kunama-round amathathu. Ukuzivocavoca kwenziwa ngomgomo wesikhawu (ukusebenza kwamasekhondi angu-30 / ukuphumula kwemizuzwana engu-10). Ukuqoqwa kwempahla akudingeki.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (okokushisa umzimba okugcwele): ama-squats aphuma ngaphandle, ukuthwala ibhere, i-pushup + inja ebheke phansi, ukujija, ukuguqula okuphambene. Round 4 iyindilinga ephindiwe.

• Umjikelezo 2 (ukuhamba kwezemidlalo): gxuma i-burpee engu-180 degree, ubuyele emuva, weqe ocingweni naseBoxing. Round 3 iphinda nxazonke.

• Umjikelezo 3 (i-cardio, ukushiswa kwamafutha): ukugijima nokuphakamisa amadolo akhe phezulu, ukushibilika eqhweni, ukugijima kwebhola, ukugijima okuvundlile, ukweqa i-skier kweqa uJack. Round 4 iyindilinga ephindiwe.

2. Ukuzivocavoca umzimba okuphelele (imizuzu engama-60)

Lokhu kuzivocavoca kuqukethe imijikelezo emi-4 yezindawo ezinenkinga (phezulu, phansi, KOR), okuphetha i-cardio enamandla. Ukuzivocavoca kwezingalo uzodinga i-dumbbell.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 wemilenze (imilenze yokubulala): squats, squats ukweqa ngebhuloho, lunges. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• Round 2 wezandla (izingalo ze-toner): umshini wokucindezela ibhentshi we-dumbbell wamahlombe, ama-pushups, ukuguqula ama-pushups esihlalweni, ibhande langemuva, ukuphakamisa ama-biceps. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• Umjikelezo ongu-3 weCora (umsebenzi oyinhloko): ukugxumela kwipulangwe, Ibhayisikili, ukuphakamisa imilenze, ukubuyisela emuva ama-crunches. Umjikelezo uyaphindwa ngemijikelezo emi-4.

• Round 4 cardio (ophetha ukuqeda amafutha emzimbeni): egijima ngamadolo aphakamisa phezulu, amadolo e-burpee + adonsela phezulu esifubeni ngepulangwe, eqa iJack, i-skater. Umjikelezo uyaphindwa ngemijikelezo emi-4.

3. I-Calorie Torching Full Body Workout (imizuzu engu-55)

Kulesi sikhathi sokuvivinya umzimba uzoba nemijikelezo emi-5 yokuzivocavoca imizuzu engu-10, ukushintshanisa izivivinyo ezi-2-3: izivivinyo ze-cardio nokuzivocavoca kwethoni yemisipha. Ukuqoqwa kwempahla akudingeki.

Isakhiwo sokuqeqeshwa:

• Umjikelezo ongu-1 wokushisa amafutha (killer fat): ukudonsa squat + ukweqa, ukweqa ngentambo. Umjikelezo uyaphindwa emibuthanweni engu-7.

• Umzimba ogcwele oyi-2 (nxazonke fan): lunga emuva + ukudonsa-up idolo esifubeni, ukuhamba ibha, gxuma 180 degrees. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• 3 nxazonke zomzimba ongezansi (fan ephansi): i-sumo squat, i-skater, incengile emaphephandabeni, ama-squats adonsayo. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• Imijikelezo emi-4 yezindawo ezinenkinga ezinhlangothini (ohlangothini lwethoni): Ibhayisikili, i-side lunge, unyawo luphendukela ohlangothini lwemisipha ye-oblique. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• Umjikelezo ongu-5 wesisu (killer abs): intambo yokweqa, ukusonta, ukuphakamisa imilenze kwe-abs ephansi. Umjikelezo uyaphindwa emathangeni ama-5.

4.Ukuzivocavoca Okugcwele Ngokushisa Amafutha Omzimba (imizuzu engama-60)

Kulokuzivocavoca uzothola imijikelezo embalwa yezindawo ezinenkinga ngayinye: umzuliswano wokuqala nowesibili wemilenze nezinqe (amandla e-cardio +), umzuliswano wesithathu wezandla, amahlombe nesifuba, isisu esiyisiyingi sesine nokukhonkotha . Umjikelezo ngamunye uphindaphindwa emathangeni ambalwa. Ngomjikelezo, uzodinga i-dumbbell.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (imilenze yokubulala): ama-squashs squats, squats, squsing squats + jumping, sumo squat, sumo squat jumping nebhola ligijima. Umjikelezo uyaphindwa emathangeni ama-2.

• Round 2 (imilenze yokubulala): i-lunge phambili, i-side lunge, i-diagonal lunge, i-burpee + gxuma imiphunga, ibhuloho, ukuphakanyiswa kwemilenze kuzo zozine izinqa, ukuthunjwa komlenze kuzona zozine lapho kubheke khona ibhuloho eli-static elinomlenze ophakanyisiwe. Umjikelezo uyaphindwa emathangeni ama-2.

• 3 nxazonke (izingalo zokubulala): i-Push-UPS, ukuphakamisa ama-dumbbells ama-biceps, ukuguqula i-UPS kusihlalo, ukucindezela kwebhentshi le-dumbbell. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• 4 nxazonke (umbulali we-abs) umshini wokucindezela i-crease, umshini wokugunda u-shear, ukukhuphuka kwesinqe ohlangothini lwepulangwe, ukusonteka emaceleni ebhande. Umjikelezo uyaphindwa ngemijikelezo emi-3.

5. I-1000 Calorie HIIT Workout Ayikho imishini (imizuzu engu-80)

Lokhu kungukuzivocavoca okukhulu kwe-1000 calories. Uzothola imizuliswano engu-5 yokuzivocavoca, umjikelezo ngamunye uphakamisa ukugxila engxenyeni ethile yomzimba uphinde uphindwe emahlandla ama-4.

Isakhiwo sokuqeqeshwa:

• Round 1 (gxila emilenzeni): ukuthunjwa kwemilenze ye-squat, i-skier, imithambeka ezinyaweni, yeqa ama-degree angama-180.

• Round 2 (gxila ezinyaweni): lunge emuva + ukuphakamisa umlenze, i-burpee + gxuma amaphaphu, amaphaphu phambili, ukugijima nokuphakamisa amadolo akhe phezulu.

• Imizuliswano emi-3 (ngokugcizelela esiswini): ukugijima okuvundlile, i-skater, ukudonsa amadolo kuya esifubeni ngepulangwe, ukusonteka emaceleni ebhande.

• Imizuliswano emi-4 (ngokugcizelela esiswini): gingqa ngemuva, ugxume ocingweni, ibhayisikili, usonteke ngasohlangothini lwalo.

• 5 nxazonke (gxila ezandleni): intambo yokweqa, i-Push-UPS, ukweqa uJack, ukuhlehlisa i-Push-UPS esihlalweni.

6.I-Fat Burning HIIT Workout (imizuzu engama-60)

Kulolu hlelo ulinde izigaba ezilandelayo: i-cardio (imizuzu eyi-10), umzimba ophansi (imizuzu engama-20), isisu (imizuzu eyi-10), umzimba ophezulu (imizuzu engama-20). Ngokuzivocavoca umzimba uzodinga ama-dumbbells.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (i-cardio): ukuhluka okuhlukile kokugxuma, ukugijima okusheshayo, i-podprugin, i-burpee. Ukuvivinya ngakunye kwenziwa isikhathi esingu-1, ubude besikhathi esiyimizuzu eyi-10.

• 2 nxazonke (imilenze ye-toning): amaphaphu phambili, ukuthunjwa umlenze ukuthunjwa ohlangothini, ukuthunjwa izinyawo ohlangothini kuzo zonke izinyawo ukuphakanyiswa kwemilenze kuzo zozine, ibhuloho, ukuphakamisa umlenze ohlangothini, i-sumo-squat. Umjikelezo uyaphindwa emathangeni ama-2.

• 3 nxazonke (abs ukuzivocavoca): Ibhayisikili, lincengwe emaphephandabeni, phakamisa umlenze i-abs engezansi, uhlehlise izinti, ujije ibhande ezindololwaneni zami, ujikeleze ohlangothini entanjeni, usonte indololwane edolo ulele ohlangothini lwakho, uSuperman. Umjikelezo uyaphindwa emathangeni ama-2.

• Umjikelezo o-4 (ukuthambisa izingalo): Isibhakela, i-Push-UPS, ukucindezela kwebhentshi le-dumbbell emahlombe, i-Boxing, i-pushup + inja ebheke phansi, ukuphakamisa ama-dumbbells, ipulangwe lokuhamba, ukuhlehlisa i-Push-UPS esihlalweni. Umjikelezo uyaphindwa emathangeni ama-2.

7. Usuku Ngemuva Kokukhohlisa Ukudla Isilingo (imizuzu engama-60)

Ukuqeqeshwa kuqukethe izingxenye ezimbili: ukuzivocavoca kwemizuzu engama-30 yezindawo ezinenkinga + i-cardio engu-30 yokushisa amafutha. Ungazigijima zombili lezi zingxenye ngasikhathi sinye noma uzihlukanise kuze kube sekuseni nakusihlwa.

Isakhiwo sokuqeqeshwa:

• I-toning ephelele yomzimba (izivivinyo zethoni yemisipha): isumo squat, squat + umlenze wokuthunjwa ohlangothini, imiphetho edayagonal, itshekela ohlangothini olubhekene ne-Push-UPS kusuka esihlalweni, pushups, ngebhayisikili, ngebhuloho elibabazekayo, ngezinyawo zokuthumba ohlangothini kuzo zozine izinyawo. Umjikelezo uyaphindwa ngemijikelezo emi-3.

• I-Cardio burn fat (i-cardio exercises): ukugijima ithole le-zahlest, ukugijima nokuphakamisa amadolo phezulu, ukugxuma umzimba uphenduke, ukweqa iJack, i-burpee, ukweqa ngentambo, i-skater, ukugijima okuvundlile. Umjikelezo uyaphindwa ngemijikelezo emi-3.

8. I-1000 Calorie HIIT Fat Burning HIIT Workout (imizuzu engama-90)

Lokhu kuvivinya kwama-calories ayi-1000 kufaka phakathi imijikelezo emi-3 yokuzivocavoca ezindaweni ezithile, okushintsha amandla ne-cardio-umthwalo onesisindo somzimba wakhe. Ukuqoqwa kwempahla akudingeki.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (imilenze ne-butt toning + i-fatio evuthayo): kulo mzuliswano, ezinye izindlela zokuzivocavoca umzimba nokuzivocavoca kwamathanga nezinqe. Umjikelezo uthatha imizuzu engama-20.

• Umjikelezo 2 (ukuvivinya izingalo ezinamathoni): lo mjikelezo wawuhlanganisa iBoxing, pushups, reverse pushups, ukuhamba ngentambo. Umjikelezo uthatha imizuzu eyi-15.

• 3 nxazonke (flat + abs cardio fat burning): kulo mzuliswano, okunye ukuzivocavoca kwe-cardio nokuzivocavoca kwesisu phansi. Umjikelezo uthatha imizuzu eyi-30.

9.I-Cardio HIIT Workout + Butt, Amathanga, i-Abs (imizuzu engama-60)

Kulesi sikhathi sokuqeqeshwa, izivivinyo zethoni zezindawo ezinenkinga ziyashintshana nokuzivocavoca kwe-cardio. Ingxenye ebalulekile yokuzivocavoca iphansi, okugcizelelwa kakhulu emathangeni, ezinqeni nasesiswini.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (ukuzivocavoca kwe-cardio): uzoqala ukuqeqeshwa ngokuzivocavoca okukhulu kwe-cardio kokushisa ama-calories nokwandisa imetabolism. Umjikelezo uthatha imizuzu eyi-7.

• Round 2 (izivivinyo zamathanga nezinqe): lapho-ke uzozivocavoca amathanga nezinqe, kufaka phakathi i-plyometric ngokwemvelo. Umjikelezo uthatha imizuzu eyi-30.

• 3 nxazonke (ukuzivocavoca koqweqwe lwamabha): kuqedile ukuqeqeshwa nokushiswa kwamafutha isikhawu uprajneniyami ukukhonkotha. Umjikelezo uthatha imizuzu eyi-15.

Umthelela omncane wokuzivocavoca

1. 700 Ikhalori Burn Burn Impact HIIT Workout (imizuzu engama-90)

Lokho kungukuzivocavoca umzimba okunomthelela ophansi okulungele labo abangadli umthwalo osindayo. Ulinde amahora we-1.5 wokuzivocavoca okusebenzayo ngaphandle kokugxuma. Uhlelo luqukethe imizuliswano emithathu, ungakhetha kuphela izingxenye ezihehayo, uma singekho isikhathi sokuzibandakanya emahoreni we-1.5. Ngomjikelezo, uzodinga i-dumbbell.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 wezinyawo (imilenze nokuzivocavoca kwe-butt toning): ukukhahlela ohlangothini, ama-squats ahlukahlukene namaphaphu, ukuphakamisa imilenze kulele ohlangothini lwakho nakho konke ukwahlukahlukana kwezine. Umjikelezo uyaphindwa emathangeni ama-2, isikhathi esiphelele semjikelezo cishe imizuzu engama-40.

• Round 2 wezandla (ukuzivocavoca izingalo ezinamathoni): ukuzivocavoca ngama-dumbbells, ukuvivinya umzimba, i-Boxing, ukuzivocavoca ezintambo, i-Push-UPS. Umjikelezo uyaphindwa emathangeni ama-2, isikhathi esiphelele semjikelezo cishe imizuzu engama-25.

• I-3 round ukuya esiswini (i-flat abs exercises): izinhlobo ezahlukahlukene zokuvivinya umzimba zikaCora emi phansi, ngentambo. Umjikelezo uyaphindwa emathangeni ama-2, isikhathi esiphelele semjikelezo cishe imizuzu engama-25.

2.Umthelela Ophansi We-Cardio ne-Toning Workout Beginner (imizuzu engu-75)

Ukuzivocavoca okunomthelela omncane kwalokhu, akukho ukucindezeleka emadolweni. Umsebenzi uthule kahle, unikeza izivivinyo ezahlukahlukene zezindawo ezinenkinga. Ingxenye ebalulekile yoqeqesho yenzeka phansi. Akunamaphaphu nezikwele, ngakho-ke kuphephile kumajoyinti.

Isakhiwo sokuqeqeshwa:

• Umjikelezo o-1 (umbulali wezimpahla): ibhuloho, i-static bridge umlenze wokuphakamisa kuzo zonke iziphakamisi zemilenze emine ulele ngohlangothi lwakho. Umjikelezo uyaphindwa emzuliswaneni wesi-4, umjikelezo uhlala imizuzu engama-20.

• Umjikelezo 2 (toner yezingalo): ukuhamba ngentambo phezulu naphansi, buyisela emuva isihlalo se-Push-UPS push-UPS. Umjikelezo uyaphindwa ngemijikelezo emi-3, ubude besikhathi semizuliswano cishe imizuzu eyi-10.

• 3 nxazonke (ukusha okunomthelela ophansi): ukuhamba nge-bar + push-UPS, uSuperman, ipulangwe eliseceleni, ukusonteka emaceleni ebhandeni, umlenze uphakamisa ngohlangothi olungaphambili, uphakamisa imilenze ulele ngemuva. Umjikelezo uyaphindwa emzuliswaneni wesi-4, umjikelezo uhlala imizuzu engama-20.

3. Isimiso Sokuzivocavoca Esinomthelela Ophansi (imizuzu engama-55)

Kulokhu kuzivocavoca akukho ukuzivocavoca okunamandla, kuphela izivivinyo zethoni yemisipha. Uhlelo luhlukaniswe izingxenye ezintathu ngokuya ngezindawo eziyinkinga.

Isakhiwo sokuqeqeshwa:

• 1 nxazonke (imilenze ye-toning): amaphaphu, izigaxa, ukuguquka kwemilenze, ukuphakamisa imilenze namabhuloho ezinqeni nasezinqeni. Umjikelezo uthatha imizuzu engama-20.

• 2 nxazonke (ukuzivocavoca i-flat abs): kufaka phakathi ukuzivocavoca isisu namagxolo, ikakhulukazi phansi. Umjikelezo uthatha imizuzu eyi-10.

• 3 nxazonke (ukuzivocavoca izingalo): ukuzivocavoca izingalo ngama-dumbbells nokuncipha kwesisindo. Umjikelezo uthatha imizuzu eyi-15.