Okuqukethwe
- Ukuzivocavoca kwe-cardio okungu-7 kusuka kuNatalie ICO
- 1. 30-Minute Brutal HIIT Workout ukuqhumisa Amafutha
- 2.Ukuzivocavoca umzimba okugcwele imizuzu engama-32 ngezisindo
- 3.Burn 500 Calories - Tabata Workout for Fat Burning & Toning
- 4. Fat Burning Muscle Building Cardio Sculpt nge Dumbbells
- 5. I-33-Minute Hiit Cardio Workout Yokulahlekelwa Amafutha Namandla
- 6. I-Hardcore Fat Burning Cardio Workout
- 7.Cardio Kickboxing Workout ngeJump Rope
- Ibhonasi: I-Brutal Kettlebell Workout Ekhaya
IKO Natalie (Natalie Yco) ungumqeqeshi odumile waseMelika futhi uchwepheshe wokuqeqeshwa okuyindilinga kwesikhawu. Cishe uyazi uNatalie, ngoba cishe ungumhlanganyeli unomphela wezinhlelo uJillian Michaels. UNatalie uhlangana nathi kwi-30 Day Shred, Body Revolution, Killer Abs, Killer Buns & Thighs nakwenye ividiyo, ngakho-ke ujwayelene kakhulu nabalandeli bokuqeqeshwa kwasekhaya.
UNatalie IKO ungumqeqeshi oqinisekisiwe ongumuntu oneminyaka engaphezu kwengu-20 enolwazi lokuqina. Okukhethekile kwakhe, ukusebenzisa i-cardio, i-HIIT, i-kickboxing. Akazange abambe iqhaza ezinhlelweni uGillian Mikes kuphela, kodwa nakumavidiyo amaningi e-ExerciseTv, OnDemand naseGymRa. UNatalie uphinde waqeqesha izinkanyezi ezaziwayo zaseHollywood futhi ufunwa kakhulu njengomqeqeshi wokuzivocavoca eCalifornia.
Sikunikeza ukuzivocavoca umzimba oku-8 okuvela kuNatalie nakuGymRa yesiteshi ukushiswa kwamafutha, ukuqedwa kwezindawo ezinenkinga nokuthinta umzimba. Isikhathi sokuqeqeshwa siyimizuzu engama-30-45, zilungele izinga eliphakeme noma ngokwesilinganiso, kepha ngokubekezelela okuhle ekucindezelekeni kwenhliziyo. Izinhlelo ikakhulukazi zangaphakathi ngokwemvelo futhi zithatha isimiso esiyindilinga.
UNatalie ufundisa amakilasi okuqala amancane ukungabi nokuqeqeshwa. Uhlala ekhuluma ngokuguqulwa okwenziwe lula / okuyinkimbinkimbi kokuvivinya umzimba, ngakho-ke kuzofanela ulandele ijubane lakhe, noma uzizamele wedwa. Kodwa-ke imisebenzi ekhululekile futhi enobungani, kanye nokuvivinya umzimba okuhlelwe kahle kukwenza kungalungi lokhu.
Ukuzivocavoca kwe-cardio okungu-7 kusuka kuNatalie ICO
1. 30-Minute Brutal HIIT Workout ukuqhumisa Amafutha
- Isikhathi Esithathwa: imizuzu ye-30
- Izinsiza kusebenza: ama-dumbbells
- Amakholori: ~ ama-calories angama-300
Ukuqeqeshwa kwe-HIIT, okufaka phakathi uqobo lwayo ukushintshaniswa kokuzivocavoca kwe-cardio namandla emisipha yomzimba wonke. Uzothola izivivinyo ezi-10 ezilandelanayo ezihlala imizuzwana engama-45-60 bese ziphinda emathangeni ama-2. Kuwo wonke umsebenzi, uNatalie unikeza isikhathi esincane sokuphumula phakathi kwamasethi. Phakathi kokuzivocavoca ozohlangana nakho nemiphunga eseceleni, ukugxuma kwe-plyometric, ama-squats, ukuzivocavoca kwepulangwe, imiqulu kuMat. UNatalie ukukhumbuza futhi ukuthi inzuzo enkulu yoqeqesho lwe-HIIT: ushisa amakhalori hhayi kuphela ngesikhathi sekilasi, kepha kungakapheli amahora angama-72 ngemuva.
2.Ukuzivocavoca umzimba okugcwele imizuzu engama-32 ngezisindo
- Isikhathi Esithathwa: imizuzu ye-30
- Izinsiza kusebenza: ama-dumbbells
Lose fat and tone your izingalo, amahlombe, isisu, izinqe nemilenze nge-Full Body video Workout With Weights umzimba ogcwele kaNatalie IKO. Uzothola ukuqeqeshwa kwesikhawu okusebenzayo. Kuhlelo imizuliswano engu-5 yokuzivocavoca, umjikelezo ngamunye uhlanganisa Izisindo ezi-2 nokuzivocavoca umzimba okungu-2. Uzosebenza ngokohlelo: imizuzwana engu-45 ziphumule imizuzwana engu-15. Phakathi kokuzivocavoca kwe-cardio, uzohlangana ne-aerobics, i-plyometrics, i-kickboxing. Ukuzivocavoca kwamandla kwenziwa ngama-dumbbells.
3.Burn 500 Calories - Tabata Workout for Fat Burning & Toning
- Isikhathi Esithathwa: imizuzu ye-45
- Inventory: ayidingeki
- Amakholori: ~ ama-calories angama-500
Akukho okunye okungaphezulu ngempumelelo indlela yokushisa amanoni kune-TABATA-Workout. UNatalie ukunilungiselele ividiyo yemizuzu engama-45 efaka iziqubu ezi-5. Emjikelezweni ngamunye nizobe ngababili ukwenza izivivinyo ezi-2 ngesisindo somzimba wakhe (i-cardio namandla). Uzosebenzisa umgomo we-TABATA: imizuzwana engama-20 usebenzise ukuphumula kwemizuzwana eyi-10. Impendulo ngalolu hlelo oluvela kumbhalisi wethu, uHelen:
4. Fat Burning Muscle Building Cardio Sculpt nge Dumbbells
- Isikhathi Esithathwa: imizuzu ye-33
- Izinsiza kusebenza: ama-dumbbells
- Amakholori: ama-calories angu-350-480
Lokhu kuqeqeshwa kwesikhawu noNatalie kufaka phakathi ukushintshana kwe-cardio nokuqopha umzimba ukuze ushise amanoni nokukhipha umzimba. Uzothola izivivinyo eziyindilinga ezi-3. Umbuthano ngamunye uhlanganisa I-6 isebenzisa ukuvivinya umzimba nokuqina komzimbaokuphindayo ngamaqoqo ama-2. Ukuzivocavoca imizuzwana engu-30 edlule. Ukuqeqesha kuyashesha kakhulu, futhi ngeke uqaphele ukuthi imigomo emithathu yokuvivinya umzimba izosala kanjani emuva. Ngokushintshanisa izivivinyo ze-cardio nokuzivocavoca ngama-dumbbells uzokwazi ukumelana nakho kusukela ekuqaleni kuze kube sekugcineni.
5. I-33-Minute Hiit Cardio Workout Yokulahlekelwa Amafutha Namandla
- Isikhathi Esithathwa: imizuzu ye-30
- Izinsiza kusebenza: ama-dumbbells
- Amakholori: ~ ama-calories angama-300
Lokhu kusebenza okusebenzayo kwe-HIIT kuzokusiza ukuthi ushise amafutha, uqinise umzimba futhi wandise imetabolism. Kancane ehlukile ngesakhiwo kuvidiyo yangaphambilini. Uzothola izivivinyo ezi-5 zomzimba wonke eziphindaphindwayo kuwo wonke amakilasi. Emzuliswaneni wokuqala uzoziqedela ngemizuzwana engama-60, owesibili imizuzwana engama-50, owesithathu imizuzwana engama-40 bese owesine imizuzwana engama-30. Ukuzivocavoca umzimba kubandakanya amaqembu emisipha eminingana: amanye ama-burpees + rifts, deadlifts + lunges, a plank walking, jumping into plank, side plank. Uzodinga i-pair of dumbbells.
6. I-Hardcore Fat Burning Cardio Workout
- Isikhathi Esithathwa: imizuzu ye-45
- Inventory: ayidingeki
- Amakholori: 350-400 kcal
I-Hardcore Fat Burning Cardio Workout - lokhu kungenye yezikhathi eziyindilinga zokuzivocavoca umzimba wonke. Kule vidiyo uNatalie uphendule amathepha ama-3. Umjikelezo ngamunye uhlanganisa ukuzivocavoca umzimba oku-5 kokunciphisa umzimba i-aerobic namandla ohlamvu. Zijwayeze ukujikeleza futhi ngamasethi ama-2. Kule vidiyo uzothola okuningi kwe- izivivinyo eziphumelelayo zeCora, akumangazi ukuthi isigaba sibizwa ngokuthi yiHardcore.
7.Cardio Kickboxing Workout ngeJump Rope
- Isikhathi Esithathwa: imizuzu ye-30
- Izinsiza kusebenza: gxuma intambo
- Amakholori: ama-calories angu-220-300
Ukuzivocavoca okuthakazelisa kakhulu okuhlanganisa ukuzivocavoca ngentambo yokugxuma kanye ne-kickboxing. Uma ungenayo intambo, akukho ongakhathazeka ngakho, ungavele ugxume / ugijime endaweni ngaphandle kokuyisebenzisa. Uhlelo lumi ngokulandelayo: 1 iminithi ye-kickboxing umzuzu owodwa weqa intambo. Bangu Ukuzivocavoca okungu-10 okuhlukile kusuka ku-kickboxing, lapho uzogxuma khona intambo. Ukuqeqesha iBosu futhi kufanelekile kakhulu kubo bonke abathandi bezintambo zokugxuma.
Ibhonasi: I-Brutal Kettlebell Workout Ekhaya
- Isikhathi Esithathwa: imizuzu ye-20
- Inventory: 2 isisindo 3-6 kg
- Amakholori: 200-250 kcal
Lolu hlelo alufakiwe phezulu kwethu, ngoba alunakubalwa ekuqeqesheni i-cardio-training, kepha alukhulumi ngalo. Kule vidiyo, uNatalie uhlose ukusebenzela yonke imisipha emzimbeni wakho, susa umzimba ekuxegiseni nasekuqiniseni noma yiziphi izindawo ezinenkinga. Ngalokhu uzodinga ama-kettlebells ama-2, kepha uma ungakwenzi, ungawabeka nge-dumbbells. Lolu hlelo lufaka imizuliswano emi-5, umjikelezo ngamunye uqukethe izivivinyo zomzimba ongezansi nomzimba ongaphezulu. Konke ukuvivinya umzimba kwenziwa ngokuphindaphindwa okungu-16.
Siyaqiniseka ukuthi abalandeli boqeqesho lwe-HIIT bazofaka uhlelo uNatalie ICO eqoqweni lakho lokuqina. Ukuzivocavoca okuhlukahlukene futhi okuphumelela kakhulu kusuka ku-GymRa kuzokusiza ukuthi wenze igxathu elikhulu maqondana nomuntu omncane.
Funda futhi: Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma nokuqondisa emuva.
Ngaphandle kwesitoko, Ukwehlisa isisindo, Ukuzivocavoca kweCardio