Ukuzivocavoca umzimba okungama-20 komzimba omncane nezinqe ezinhle ngebhande lokuqina

Ibhendi yokuzivocavoca iqoqo elandayo ekhaya. Lesi isandiso esikahle kakhulu, esihlangene futhi esisebenza kahle, esizokusiza ukusebenza emisipheni yomzimba wonke, kepha ikakhulukazi ngaphezulu kwamathanga nezinqe.

Ibhande lokuqina yindandatho eyenziwe nge-latex, egqokwa onyaweni futhi idala ukumelana okwengeziwe kwemisipha yamathanga nezinqe. Ibhendi lokuzivocavoca lingenza izivivinyo zomzimba ongaphezulu, lifake ibhande lenjoloba ezandleni zakho noma ulibambe ngesandla. Lokhu kusungulwa akuthathi isikhala esiningi, okulula ukusithwala, umthwalo osezicutshini kukunika okumangazayo nje!

Ukuzivocavoca nebhendi yokuqina + lapho ungathenga khona

Sebenzisa amabhande okuqina:

  • Imishini yokuzivocavoca engasindi futhi ehlangene, ayithathi isikhala esiningi
  • Isebenza kahle kuthoni yemisipha nokususa izindawo ezinenkinga
  • Ukuzivocavoca okuningi ngeqembu lokuqina okwenziwe phansi, ngakho-ke kufanelekile kubantu abanezinkinga ezihlangene nemithambo ye-varicose
  • Kunamazinga amaningana wokumelana ngokuya ngezinga lakho lokuqina kanye namaqembu emisipha yesitimela
  • Kushibhile ngentengo (ebangeni lama-ruble ayi-1000, ungathenga amabhande erabha angama-4-5 wokumelana okuhlukile)
  • Igiya elifanele lamantombazane, njengoba lisiza ukusebenza izinqe namathanga ngaphandle kwezisindo zamahhala nemishini yokuzivocavoca
  • Amabhande okunwebeka kokuqina kokuzivocavoca okunethezeka ekhaya

Iningi lalezi zinhlelo ezilandelayo zenzelwe ukukhipha umzimba nokuqinisa imisipha. Ezinye zazo zifaka nokuzivocavoca umzimba okukhulu okuzokuvumela ukuthi wandise ukusetshenziswa kwama-calories nokusheshisa imetabolism. Uyacelwa ukuthi uqaphele ukuthi akuwona wonke amavidiyo athunyelwe afudumala futhi ahlangana. Uma ufuna ukufudumala kahle ngaphambi kokuzivocavoca futhi welule ngemuva, bese ubheka ukukhetha kwethu kokuvivinya umzimba:

  • Ukuzifudumeza ngaphambi kokuqeqeshwa: ukukhetha umzimba
  • Ukwelula ngemuva kokuzivocavoca umzimba: ukukhetha izivivinyo

Ukuzivocavoca ngebhande lokunwebeka komzimba ngesiRashiya

Sikunikeza ukukhetha okuhle kokuzivocavoca ngebhendi yokuzivocavoca ekhaya ngesiRashiya nangesiNgisi okuzokusiza ukuthi ugunyazwe ukusebenza ezindaweni eziyinkinga zamathanga nezinqe nomzimba wonke. Isikhathi sevidiyo siyimizuzu engu-10-40, ungahlanganisa izikhathi eziningana zokuziqeqesha phakathi kwabo noma wenze isethi eyodwa emathangeni ambalwa. Sincoma ukuthi ubhekane nebhande lenjoloba yokufaneleka Izikhathi ezi-3-4 ngesonto imizuzu engama-30-45 ukuthola imiphumela emihle.

Abaqeqeshi abaphezulu abangu-50 ku-YouTube

1.U-Ekaterina Kononova, Ukuqeqesha wonke umzimba ngokunwebeka (imizuzu eyi-15)

Kulolu hlelo uzozivocavoca umzimba wakho wonke, kufaka phakathi uhlamvu oluhlanganisiwe, lapho kusebenza amaqembu emisipha amaningana. Okokuqala, uzothola izivivinyo zomlenze ezimbalwa (ukudonsa idolo endololwaneni, ukuphakamisa imilenze + ukuqabula, ukukhuphuka igxathu), ukuzivocavoca kwezingalo nangemuva (uphakamisela izandla ezinhlangothini, udonsa ushungamu emthambekeni), ukuzivocavoca isisu namagxolo (Ibhayisikili, isikele, umgibeli ebhande).

Ukuzivocavoca ngaphandle kokugxuma nokugijima kusuka ku-Ekaterina Kononova

Izincwadi ZesiZulu (XNUMX-XNUMX) Комплекс упражнений

2.U-Ekaterina Kononova, Ukuziqeqesha ngebhande nokunwebeka ngentambo (imizuzu engama-25)

U-Ekaterina Kononova futhi udale uchungechunge lokuqeqeshwa okuyisikhawu okusebenzayo ngebhande lokuqina kanye nentambo yokugxuma. Kulezi zinhlelo uzoshintsha izingxenye ze-cardio ngentambo yeqa yokwehla kwamafutha nezingxenye ngebhande lokuqina lomzimba wethoni yemisipha. Le ndlela izokuvumela ukuthi ususe amafutha amaningi futhi uqinise umzimba ngesikhathi esifushane usebenzisa imishini ehlangene kakhulu futhi engasindi. Uma ungenayo intambo, ungenza ukweqa okujwayelekile noma ukugijima endaweni ngaphandle kwentambo. Ohlwini lokudlala luqukethe amavidiyo ama-4, ungashintsha phakathi kwawo ngokuchofoza kumabha amathathu avundlile ekhoneni eliphezulu kwesokudla.

3. U-Anelia Skripnik: Ukuziqeqesha ngebhande lokunwebeka lamathanga nezinqe (imizuzu eyi-10)

Izikhathi eziningana zokuqeqeshwa neqembu lokuqina zino-Anelie Skripnik, ohola isiteshi se-youtube iFitnessomaniya. Zonke zinikezelwe ezingxenyeni ezisemqoka zesifazane zomzimba: izinkalo nezinqe. Ungazishintsha noma uzihlanganise zibe uhlelo olulodwa olusebenza kahle imizuzu engama-45. Kule vidiyo, imizuzu eyi-13 ibandakanya ama-squats, ukukhuphuka ngezinyathelo, ibhuloho, ukuphakamisa imilenze isikele eseceleni.

4. U-Anelia Skripnik: Ukuqeqeshwa ngebhande le-elastic le-gluteus (imizuzu engama-22)

Kulokuzivocavoca okunamandla kwamathanga nezinqe kufaka phakathi ukuzivocavoca okulandelayo: ama-squats ane-180 degree gxuma ama-degree angama-180, i-squat jump, imilenze yokuthumba emuva, ephakamisa imilenze ilele ngohlangothi. Zonke izivivinyo zenziwa ngebhendi yokuqina. Ukuzivocavoca izinyawo eziphambukisayo ungadinga isihlalo noma ifenisha njengeprop.

5. U-Anelia Skripnik: Ukuqeqeshwa ngebhande le-elastic le-gluteus (imizuzu engama-22)

Kulokuzivocavoca kwamathanga nezinqe kufaka phakathi ukuzivocavoca okulandelayo: ukudonsa ama-squats, ukukhuphuka kwezinyathelo, ukuphakamisa imilenze elele esiswini ngokuhlukahluka okuningana.

Ukuqeqeshwa okungu-20 kwe-TABATA okuvela ku-Anelie Skripnik

IZIVIVINYO ZE-BUTT | Sishweza imbongolo ekhaya

6.Ukuziqeqesha emzimbeni wonke ngamaqembu amabili okuqina (imizuzu eyi-13)

Kepha lokhu kuvivinya okufushane kuyathakazelisa ngoba izivivinyo zenziwa ngamaqembu womabili wokuqina. Engxenyeni yokuqala yevidiyo kuzofanela usebenze ngasikhathi sinye emzimbeni ophezulu nangaphansi. Isibonelo, uzothatha umlenze uye eceleni futhi ngasikhathi sinye ukhulule ushingamu. Engxenyeni yesibili yokuzivocavoca iphansi ikakhulu kugxilwe esiswini nasemisipha (ibhande, isikebhe, i-hyperextension).

7.Vocavoca umzimba ngebhande lokuzivocavoca lokwehlisa isisindo sethoni (imizuzu engama-25)

Lolu hlelo lushisa kakhulu, ngakho-ke luzohambisana nalabo abafuna ukunciphisa umzimba. Ulinde ukuzivocavoca okukhulu kwe-cardio, ngakho-ke ungasebenzisa ushungamu wokungazweli kakhulu. Ukuvivinya umzimba okuningi kubandakanya amaqembu emisipha amaningi womzimba ophezulu nangaphansi, okusiza ukushisa ama-calories amaningi nemisipha yethoni. Ngokwengeziwe, uzodinga ama-dumbbells akhanyayo we-1-3 kg.

8.I-Fitberry: Setha ngamabhande erabha (imizuzu engama-30)

Ayinawo umsindo omuhle kakhulu wokukhiqiza, kepha ukuzivocavoca okuphelele kokunciphisa umzimba imizuzu engama-30. Abaqeqeshi abaniki ukubopha kuphela, kepha futhi nokuzivocavoca kwe-cardio neqembu lokuqina. Uhlelo lunamandla amakhulu, lwenzeka ngejubane eliphezulu oluzokusiza ukuthi ushise amakhalori athe xaxa. Imizuzu eyi-10 yokugcina yeseshini ifaka izivivinyo zomthelela ophansi ezenziwa phansi.

Ukuzivocavoca ngebhande lokuzivocavoca ngesiNgisi

1. Ukuzivocavoca ngebhande lokuqina noTracey Steen kusuka kumizuzu engama-20 kuye kwengu-60

Izinhlobonhlobo zokuzivocavoca ngebhande lokuzivocavoca zinikezwa esiteshini iTracey Steen. UTracy unikeza ukuqeqeshwa okuphelele okungu-8 kusuka kumaminithi angama-20 kuye kwangama-60 kuwo wonke umzimba, futhi ngokwehlukile kuma-glutes. Umqeqeshi ukhombisa izifundo ekhaya elijwayelekile, kepha azange lithinte ikhwalithi yezinhlelo. Uzothola isethi yokuzivocavoca ephumelela kakhulu nebhendi yokuqina, ongayisusa ezindaweni eziyinkinga ngesikhathi esifushane. Ohlwini lokudlala luqukethe amavidiyo ama-8, ungashintsha phakathi kwawo ngokuchofoza kumabha amathathu avundlile ekhoneni eliphezulu kwesokudla.

2. I-Tone It Up: Ukuzivocavoca oku-2 ngebhande lokunwebeka lokuqina imizuzu engu-13

Abaqeqeshi abathandekayo abavela kuTone It Up bakunikeza amavidiyo amabili amafushane anebhendi lokuqina. Ukuzivocavoca kokuqala kufaka phakathi ukuzivocavoca umzimba wonke, kufaka phakathi izinyawo, isandla, isisu kanye nokuzivocavoca kwe-cardio. Uhlelo lwesibili lubandakanya umsebenzi omkhulu wesistimu yemisipha, kepha futhi nengxenye engezansi yomzimba izoba nokungezwani okuqhubekayo.

Buyekeza ukubuyekeza kwe-Tone It Up +

3. UKatie Austin: Ukuzivocavoca oku-2 ngebhande lokunwebeka lokuqina imizuzu emihlanu

Ukunikeza amavidiyo amafushane ama-2 anebhendi lokuqina likaCathy Austin, indodakazi yomqeqeshi odumile uDenise Austin. UKatie unikela ngokuzivocavoca ngomthelela osezingeni eliphansi ezindaweni ezinenkinga: imilenze, izinqe nesisu. Kwividiyo yokuqala ulinde ukuzivocavoca okulandelayo: imilenze yokuthunjwa ebhandeni, umlenze uphakamisa kuzo zozine, Ibhayisikili, ibhuloho, ukusonta Kwividiyo yesibili: ukukhulisa imilenze ku-squat uhhafu, ukuthunjwa kwemilenze ku-squat isigamu, imilenze yokuthunjwa emuva, ukuphakamisa imilenze ebhulohweni, ukuphakamisa imilenze ebhulohweni. Ungenza womabili amavidiyo ngokulandelana emathangeni ambalwa.

4. ULinda Wooldridge: Ukuzivocavoca okwesibili ngebhendi yokuqina imizuzu engama-2-30

Uma ungavumelani nokusebenza kokushaqeka, naka lawa mavidiyo amabili avela kuLinda Wooldridge. Inikela ngokuzivocavoca okusebenzayo ngebhande lokuqina lomzimba phansi elinokungeniswa kokulayishwa emilenzeni engezansi, eliwusizo kubantu abanezinkinga zamadolo nemithambo ye-varicose. Kokubili ukuzivocavoca kufaka phakathi izivivinyo ezahlukahlukene zesisu, imilenze nezinqe ngesitayela sePilates.

Ukuqeqesha uLinda Wooldridge ngamathanga nezinqe

5. Ukuqeqeshelwa phezulu nangaphansi imizuzu engama-30

Ukusebenza okuhlala isikhathi eside kakhulu emzimbeni ophezulu nangaphansi kunikeza isiteshi iBooty Bands. Kwividiyo yokuqala ulinde izinqubo zaphansi zezinqulu nezinqe ngezikhundla ezahlukahlukene: kuzo zonke izinyawo ezine, esiswini, ohlangothini, emuva (kuphephile emadolweni). Imisipha izosha! Ukuzivocavoca kwesibili kufaka ukuzivocavoca kwezingalo zakho, emuva nasesifubeni - enye yamavidiyo aphelele emzimbeni ophezulu nebhendi lokuqina.

6. URebecca Louise: Ukuzivocavoca ngebhande le-elastic phansi (imizuzu eyi-10)

Lokhu kuvivinya umzimba okuvela kuRebecca Lewis kuphelele phansi futhi kufaka ukuhlukahluka kwamabhuloho okuthuthuka kahle kwemisipha yezinqa, okhalweni kanye nomshini wokunyathelisa, nokuphakanyiswa kwemilenze kulele ngohlangothi lwakho. Ividiyo ingasetshenziswa njenge-Supplement ekuqeqesheni okuyisisekelo komsebenzi one-accent imisipha ekhazimulayo.

7.Nicole Steen: Ukuzivocavoca ngebhande le-elastic phansi (imizuzu engu-15)

Okunye ukuzilolonga okufushane phansi ezinqeni kunikezwa ngumqeqeshi uNicole Steen. Ingxenye enkulu yokuzivocavoca okwenziwe esimweni kuzo zonke izinyawo futhi ilele ngohlangothi lwakho. Ngeke usebenze kuphela ama-glutes, kodwa futhi namathanga angaphandle nangaphakathi. Le vidiyo ihambisana kahle nohlelo lwangaphambilini lukaRebecca Lewis.

Ukuzivocavoca okuvela kuNicole Steen okhalweni nezinqe

8.Popsugar: Ukuzivocavoca ngebhande le-elastic phansi (imizuzu eyi-10)

Kulokuzivocavoca okufushane ngebhande lokuzivocavoca konke ukuzilolonga kuyenziwa kulele ngohlangothi lwakho. Uhlelo lufushane kakhulu, kepha uzosebenzela imisipha yamathanga nezinqe, ikakhulukazi emathangeni angaphandle nangaphakathi.

Bona futhi:

Imilenze nezinqe, Nge-inventory

shiya impendulo