Ukusebenza okuncane kwe-cardio okuvela ku-FitnessBlender kwabaqalayo ngaphandle kokugxuma

Vele uqale ukuqeqeshwa futhi ungazi ukuthi uzoqala kuphi? Noma ngifuna amakilasi alula ngaphandle kokugxuma nokushaqeka emalungeni? Sikunikeza ukuzilolonga kwe-cardio Workout okunomthelela ophansi kwabaqalayo ngeFitnessBlender. Ngalolu hlelo olusebenzayo noluphephile lomzimba wonke, uzokwazi ukwehlisa isisindo futhi uthole isibalo esincane.

I-FitnessBlender ikhathalogi ehlukahlukene yokuqeqeshwa kwamahhala ezokusiza ukuthi wehlise isisindo futhi uthole isimo esifanele. Abasunguli bephrojekthi, uKelly noDaniel sebenze izifundo ezingaphezu kwe-500 zevidiyo futhi bakhipha njalo uhlelo olusha lokwehlisa isisindo.

Ubani ovivinya ukusebenza okuphansi komthelela (Low Impact) kusuka kuFitnessBlender:

  • Labo abaqala ukuzivocavoca umzimba futhi bafuna izinhlelo ezisebenzayo, kepha ezingabizi.
  • Labo abalulama ekulimaleni noma ngemuva kwesikhathi eside sokuphoqelelwa emdlalweni.
  • Labo abaphikiswa ngokushaqeka bagxuma isimo somthwalo.
  • Labo abanesisindo esibi, okusho ukuthi ukugxuma akufuneki.
  • Labo abangenakho ukukhuthazela okwanele ukugcina ukuzivocavoca okukhulu kwe-cardio.
  • Labo abahlanganyela ekuseni / kusihlwa / ngesikhathi sokulala kwengane futhi bafuna izinhlelo ezingeke zidale umsindo ongadingekile.

Encazelweni yokuqeqeshwa kunikezwe inani lama-calories ashile nobunzima bevidiyo (esikalini): lolu lwazi luthathwe kuwebhusayithi esemthethweni iFitnessBlender. Iqoqo lethu lifaka ubunzima bevidiyo I-2 ne-3. Ukuzijwayeza ikakhulu akudingi okokusebenza okungeziwe, amavidiyo amabili kuphela, kuyinto efiselekayo ukuba nama-dumbbells (ungafaka amabhodlela amanzi).

Uma usaqala uhambo lwakho lokuqina, thatha ukusebenzisa okuphansi komthelela we-cardio kusuka ku-Fitness Blender izikhathi ezingama-4-5 ngesonto imizuzu engama-20-30. Ngokuzayo ungandisa isikhathi sokuvivinya umzimba kuze kube yimizuzu engama-45. Ividiyo emfushane yemizuzu eyi-10 ingenziwa emathangeni ama-2-3, futhi ingahlanganiswa nezinhlelo ezinde.

Cishe zonke izinhlelo zifaka ukuzivocavoca kwethoni yemisipha, ngakho-ke awudingi ngisho nokungeza ekuqeqesheni kwakho ukuqeqeshwa okuthile kwesisindo. Amavidiyo angezansi awabangelwa yi-cardio emsulwa, kungukuqeqeshwa kwesikhawu okusebenzayo komzimba wonke. Khetha amavidiyo ambalwa ngokuya ngokuncamelayo bese uqala ukubukela namuhla!

Abanye bevidiyo ethuliwe cha ukufudumeza nokupholisa phansi, ngakho-ke ngizozizamela wena ngaphambi nangemva kwekilasi:

  • Ukuzifudumeza: https://youtu.be/iYFKB5fgqtQ
  • Bophela: https://youtu.be/u5Hr3rNUZ24

Ukuzivocavoca umzimba okunomthelela ophansi kusuka kuFitnessBlender imizuzu engama-30

Yonke imithambo yokuzivocavoca enomthelela omncane imelwe mayelana nemizuzu ye-30. Ividiyo enobude obufushane ayifaki ukufudumeza nokuqina, ngakho-ke isikhathi sekilasi sizoba side kunemizuzu engu-8-10.

1. Isiqalo se-Boot Camp - I-Easy Toning ne-Low Impact Cardio

  • Isikhathi Esithathwa: imizuzu ye-22
  • Amakholori: kcal 115-184
  • Ubunzima: 2
  • Gxila: umzimba ophansi
  • Izinsiza kusebenza: ama-dumbbells

Lokho kungukuzivocavoca umzimba okunomthelela ophansi noKelly kwenzeka kumgomo oyindilinga: Ukuzivocavoca umzimba okungu-8 ngokugcizelela amathanga nezinqe, iphindwe ngemizuliswano emi-3. Ukuvivinya ngakunye kuthatha amasekhondi angama-40. Uhlelo lwethulwa ngaphandle kokufudumeza nokupholisa phansi. Uzodinga izinsimbi 1-3 kg.

Ukuzivocavoca: Thepha & Ukudonsa, ama-squat + ama-Twist Punch, ama-Cross Squats, ama-Half Jacks, i-Plyo Wall Push Ups, i-Calf & Lateral Raises, i-Tricep Extensions + i-Dead Lift, i-High Knee Pulls.

I-Beginner Boot Camp Workout -- Easy Toning & Low Impact Cardio Workout ngeFitness Blender

2.I-Low Impact Cardio Workout yabaqalayo

Lokho kungukuzivocavoca umzimba okunomthelela ophansi kufaka phakathi amaqembu ayi-6 wokuzivocavoca okungu-2 eqenjini ngalinye ayaphindwa emibuthanweni emibili (ifomethi ye-ABAB). Ukuzivocavoca ikakhulukazi kuhlangene. Uhlelo lumi kanje: Ukuvivinya imizuzwana engu-30 - ukuphumula imizuzwana engu-10.

Ukuzivocavoca: Ama-Jacks ama-Side + ama-4 ama-Punch, ama-4 Marches + Phambili Ukukhahlela, Ukuqhaqhaza + Umlenze Owodwa Phonsa Phakamisa Phakamisa + Phakamisa, Izinyathelo Ezishintshanayo, Izinyathelo Eziseceleni + Idolo, I-Ankle Taps Plank, Reverse Step / Lunge, Push Double High Knee, Side Lunge + Reach , 3 Izimashi + Phindela emuva Phakamisa.

3. Ukusebenza Okuphansi Kwama-Cardio Wabasaqalayo Okuphansi

Lokhu okuhlukahlukene Ukuzivocavoca umzimba okunomthelela ophansi kusuka kokwethulwe. Kufaka ukuhlanganiswa okwehlukene okungama-20 kokuvivinya umzimba wonke okwenziwa imizuzwana engama-45 + nemizuzwana engu-10 yokuphumula.

Ukuzivocavoca: Mashi endaweni, Butt Kicker Rows, Torso Twist + Arms & Knee Up, Arm Swing Steps, Pulldowns & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Reverse Lifts, Walkdown + Knee Down, Side Step Amadolo, Isikwele + Umlenze Phakamisa, Isinyathelo Phambili & Cindezela, Side Lunge Slide + Inkonyane Phakamisa, Ukumasha amaTouchdowns Jack, Squat, Push Up, Lift Lift, Bridge, Cat Cow Bird Dog, Crunch, Plank + Arm Hold.

4.I-Low Impact Cardio Workout yabaqalayo

Lokho kusebenza okuphansi kunomthelela Imijikelezo emi-3 yokuzivocavoca Ukuzivocavoca okungu-7 emjikelezweni ngamunye Ukuqeqeshwa kwami ​​kwakuhlanganisa ukuzivocavoca kwe-cardio nokuzivocavoca amandla ngama-dumbbells, ngokugxila emathangeni nasezinqeni. Uzodinga ama-dumbbells anesisindo esingu-1-3 kg. Ukuzifudumeza ne-hitch akufakiwe kuhlelo.

Ukuzivocavoca: Jog in Place Jacks, Windmill Steps, Squat + Punch, Lunge + Curls, Lunge + Tricep Extension, Fingertip to Toe Jacks, Stutter Isinyathelo.

5. I-Low Impact Cardio Bodyweight Workout

Lokhu kungukuzivocavoca okunomthelela ophansi okuvela kuDaniel okulindile Amaqembu ama-6 wokuzivocavoca ama-2 eqenjini ngalinye. Iqembu ngalinye lokuzivocavoca liyaphindwa emizuliswaneni emibili yokuphindaphindwa okuyi-10 kusethi ngayinye ngokuphumula okuncane phakathi kokuzivocavoca (ifomethi ye-ABAB). Ukuzifudumeza ne-hitch akufakiwe kuhlelo.

Ukuzivocavoca: Ama-Burpees ahamba kancane, ama-squats, amadolo ama-Single Leg High, Slow Mt. Abaqwalayo, amaSlow Ice Skaters, Side Plank Leg Khuphula, Side Hip Raises, Plank Extensions, Knee Tuck Crunches.

6. Ukuthula Okuphansi Okuphansi, Ifulethi Cardio Ukuzivocavoca

Lokho kuthinta kakhulu ukuqeqeshwa kwenhliziyo nemithambo yegazi kuyengeza izivivinyo ezisebenzayo zokulinganiselalokho kuzokusiza ukuthi usebenzise inani elikhulu lemisipha. Lolu hlelo luqukethe imijikelezo emibili yokuvivinya umzimba okuyi-10 kumjikelezo ngamunye. Ukuvivinya ngakunye kuthatha imizuzwana engama-50. Ukufudumala nokupholisa phansi cha.

Ukuzivocavoca: 4 I-Torso Ukusonteka + 2 Ukukhahlela, X Izikwele, I-Deadlift AmaJacks, Phezulu & Over Izinyathelo + Amadolo, Slow Izikwele + Izingwegwe, Quiet AmaBurpees, Ingalo & Leg Balance Jika, 3 Ukusonteka + knee Phezulu, Iplanki I-Tuck + Izandiso, ongaphakeme Ngokuhamba kwesikhathi Izinyathelo.

7. Ingqikithi Yomzimba Toning Low Impact Cardio Workout

Lokhu kuqeqeshwa kwe-cardio kuqukethe imizuliswano emibili yokuvivinya umzimba okuyi-10 emzuliswaneni ngamunye. Ukuvivinya ngakunye kuyaphindwa imizuzwana engama-50 phakathi kwamasethi ukuphumula okuncane. Okunye kokuzivocavoca kulolu hlelo kungenzeka ukwenziwa ngama-dumbbells, yize uKelly ebakhombisa ngaphandle kwesisindo esingeziwe.

Ukuzivocavoca: I-Plank Touchdown, i-squat, i-Lunge + Press, Push Up Walk + Back Bow, Bentover Fly, Reach, Squat + Rotation, Crisscross Knee Pulls, Walk, Push Up, Toe Touch Kicks, Squat Reach.

8. I-Low Impact Cardio Workout - Ingqikithi Yomzimba

Akuve umsebenzi ukhululekile ukuzivocavoca okuvela kuDaniel nge-cardio yomthelela ophansi wezakhi. Lolu hlelo lubandakanya amaqembu ama-6 wokuzivocavoca ama-2 eqenjini ngalinye ayaphindwa emibuthanweni emibili (ifomethi ye-ABAB). Uzosebenza kuwo wonke amaqembu emisipha, futhi i-pulse izokhuphuka ngenxa yezinguquko ezivamile emithethweni. Uhlelo lokuzivocavoca: imizuzwana engu-45 isebenza imizuzwana engu-15.

Ukuzivocavoca: I-Slow Burpee, i-Side Lunge kanye ne-Reach, i-Plank with Lift, i-Sumo Squat Calf Raise Side Plank Leg Lift, i-Side Plank Leg Lift, i-Deep Squat, i-Side Step Jumping Jack.

9. Ikhalori Blasting Low Impact Cardio Boot Camp

Kulomthelela ophansi we-trenirovka uzothola indilinga emi-3 yokuzivocavoca okuphindaphindwayo izivivinyo eziyi-10 kumjikelezo ngamunye. Ukuvivinya ngakunye kuthatha imizuzwana engama-50 phakathi kokuzivocavoca kulindeleke ukuthi kuphumule imizuzwana eyi-10. Ukuzifudumeza nokupholisa lapho, ngakho-ke uhlelo luzohlala njalo ngaphezu kwemizuzu engama-40.

Ukuzivocavoca: Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Knee Tuck & Leg Lift, Side Plank, Bicycle Crunch, Bridge, lateral Toe Touch Isinyathelo Ukushintshana Kick.

Ukuzivocavoca ngomthelela ophansi kwabaqalayo yiFitnessBlender imizuzu eyi-10

Ukusebenza okufushane kunezinzuzo eziningana. Okokuqala, ungangeza kunoma yiluphi olunye uhlelo njengomthwalo owengeziwe. Okwesibili, ungabalandela uma ungenaso isikhathi esiningi sokuqina. Kepha uma, kunalokho, unesikhathi esanele sokuzivocavoca umzimba, umane phinda ividiyo yemizuzu eyi-10 emathangeni ambalwa ngekhefu lemizuzu engu-1-2 phakathi kwamarounds.

Uyacelwa ukuthi uqaphele, lokhu kuvivinya umzimba okunomthelela ophansi akukho ukufudumeza nokupholisa umoya!

10. Kulula kwi-Bnees Kickboxing Blend

Lokhu kuqeqeshwa okufushane kwe-cardio okususelwa ekuhambeni kwe-kickboxing. Awekho ama-squats namaphaphu, ngakho-ke lolu hlelo luphelele kuphephile emadolweni akho. Uzokwenza inhlanganisela elula yezibhakela nokukhahlela okulingisa i-kickboxing. Ngilinde nje wena 7 izivivinyo imizuzwana 50 ngamunye.

Ukuzivocavoca: I-Front Kick, i-Back Kick, i-High Knee Jacks, i-Punch ne-Lean Lifts, i-Upper Cuts + Ukukhahlela, i-Tap Rows, i-Jab + Cross + Knee, i-Corkscrew Toe Touches.

11.I-Low Impact Beginner Cardio - Akukho Ukugxuma

Ukusebenza okuncane okunomthelela omncane komzimba wonke. Lolu hlelo lubandakanya amaqembu ama-3 wokuzivocavoca okungu-2 eqenjini ngalinye (ifomethi ye-ABAB). Uzobandakanyeka ngaphansi kohlelo: ukusebenza kwamasekhondi angu-40 - ukuphumula kwamasekhondi ayi-10. Cishe zonke izivivinyo kuhlangene. Uhlelo lungaxaka uma usebenzisa ama-dumbbells.

Ukuzivocavoca: Mashi endaweni + Yezandiso, iSlow Butt Kicker + Press, Izinyathelo Ezizayo + Imigqa, Ukudonsa Knee Ephakeme, Izinyathelo Ezidlulayo, Push Up + Extension.

12. Ukuzivocavoca nge-Low Impact No-Jump Belly Fat

Lokhu kuvivinya umzimba okunomthelela omncane kufaka izivivinyo ezi-10 ozozenzela imizuzwana engu-50 + nekhefu elingu-10. Uhlelo lunikeza ithoni kuwo wonke umzimba, kodwa ikakhulukazi ngokufanelekile kuzosebenza izicubu zomgogodla.

Ukuzivocavoca: Ama-Warrior Lunges, Toe Touch Kick + Floor Tap High Knees + Kick, Walk Down + Side Star, Torso Twists + Knee, Tricep Push Ups to Cobra, Bicycle Crunches, Back Bow Pulls, Flutterkick + Leg Ukudonsa, Amabhuloho Emilenze.

13. Ukusebenza okunomthelela ophansi we-HIIT Cardio Workout

Lokhu kuqeqeshwa okunomthelela ophansi we-TABATA kufaka inani kokuzivocavoca okungu-4 kuphela. Ukuvivinya ngakunye kwenziwa ngamasethi ama-4 ngokohlelo lwemizuzwana engu-20 yokusebenza - ukuphumula kwemizuzwana engu-10.

Ukuzivocavoca: I-Walkdown Push Ups, i-squats + Ukukhahlela, Ukudonswa Kwesinyathelo Esilandelayo, Izibhakela ezi-3 + 2 Ukudonswa Kwamadolo Aphezulu

14. Amafutha Ukushisa Ukusebenza Okuncane Okune-Cardio Workout

Lokhu kuvivinya umzimba kufaka phakathi Ukuzivocavoca okuphansi kwe-9, ethatha imizuzwana engama-50. Ukuzivocavoca kuphumelela ngokushesha, phakathi kwezindlela cishe akukho ukuphazamiseka.

Ukuzivocavoca: Ukudutshulwa Kwamadolo Aphakeme, Ama-Burpees Athulile, Ukushintshwa Kweside Lunge +, Ama-Torso Twists + Squats, Izinyathelo Eziphansi Zase lateral + Ama-Curtsy Lunges, ama-Crisscross Crunch + squats, ama-squats + Ukudonsa, ama-Lunges + ama-4 Rotations.

Ukuzivocavoca ngomthelela ophansi kweFitnessBlender etafuleni

Ukuze kube lula kuwe, ukukunikeza konke ukuqeqeshwa ngendlela yetafula. Amakilasi etafuleni ahleleke ngendlela efanayo lapho ethulwa khona ngenhla.

 IgamaFocusUbude besikhathiAma-caloriesInkimbinkimbi

ya		Kulungele
1Isiqalo se-Boot Camp, i-Low Impact Cardiophansi22 amaminithi115-1842cha
2I-Low Impact Cardio Workout yabaqalayoumzimba wonke27 amaminithi120-2432Yebo
3Ukuzivocavoca okuphansi kwe-Cardio Beginnerumzimba wonke27 amaminithi122-2252Yebo
4I-Low Impact Cardio Workout yabaqalayophansiAmaminithi we-30.210-3302cha
5Ukusebenza okuphansi kwe-Cardio Bodyweight Workoutumzimba wonke22 amaminithi84-1683cha
6I-Quiet Low Impact Apartment Cardio Workoutumzimba wonke22 amaminithi132-2983cha
7Ingqikithi Yomzimba We-Toning Low Impact Cardio WorkoutphansiAmaminithi we-30.150-2703Yebo
8Ukusebenza Okuphansi Kwe-Cardio Workout Ingqikithi Yomzimbaumzimba wonkeAmaminithi we-30.155-2483Yebo
9Ikhalori Ukuqhumisa Impact Low Cardio Boot Campumzimba wonke33 amaminithi221-3863cha
10Kulula kwi-Bnees Kickboxing BlendKORAmaminithi we-10.45-722cha
11I-Cardio Beginner Engenamthelela Omubi Ayikho Ukugxumaumzimba wonkeAmaminithi we-10.43-692cha
12Isikhawu se-Belly Fat Impact ephansiKORAmaminithi we-10.40-802cha
13Ukusebenza okuphansi kwe-HIIT Cardioumzimba wonkeAmaminithi we-10.35-782cha
14Ukushiswa Kwamafutha Okunomthelela Ophansi we-Cardioumzimba wonkeAmaminithi we-10.45-723cha

Uma ufuna ukwenza umsebenzi ube lula, ungahlanganisa lawa ma-Workout we-cardio Workout aphansi nokuqeqeshwa kwamandla. Isibonelo, bheka iqoqo lethu yezinhlelo zamandla ezinama-dumbbells kuwo wonke amazinga wokuqina:

Ngaphandle kwesitoko, Kwabaqalayo, ukuzilolonga kweCardio's low impact

shiya impendulo