I-DailyBurn iyiwebhusayithi enezinhlelo zabaqeqeshi abahlukahlukene bamakilasi aku-inthanethi. Sesivele sikhulume ngevidiyo ethi Black Fire kaBob Harper no-Inferno evela ku-Anna Garcia, eyakhiwa ngabaqeqeshi ngokubambisana neDailyBurn.
Kepha uma ungaluthandi uhlelo oluhlanganisiwe, okwesikhashana, futhi uncamela ukuzibandakanya kuvidiyo ehlukile, lapho-ke zama ukusebenzisa okukodwa kusuka ku-DailyBurn. Ungashintsha phakathi kwazo, noma singangezelela uhlelo lwakho olukhulu ngokubona kwakho.
Encazelweni engezansi ikhombisa ubunzima kanye nenani lama-calories ashisiwe ohlelweni ngalunye. Lolu lwazi luthathwa ngqo kwiwebhusayithi iDailyBurn. Zingahluka kokuhlangenwe nakho kwakho komuntu siqu nokusebenza kwakho kumqapha wokushaya kwenhliziyo.
Ukuzivocavoca okuhlukahlukene okungu-7 kusuka kuDailyBurn
1. JR Rogers - Donsa Amandla
- Isikhathi Esithathwa: imizuzu ye-29
- Kunzima: Phakathi
- Amakholori: 215 kcal
- Izinsiza kusebenza: ama-dumbbells noma i-expander esifubeni
Ukudonsa Amandla ukuqeqeshwa ngamandla ikakhulukazi yezingalo namahlombe. Uzozivocavoca ngokumelana nethoni yemisipha yomzimba ongaphezulu. Umqeqeshi uvuliwe kuhlelo lokuzivocavoca okuvamile iningi labo elijwayele. Okunye ukuzivocavoca kuba nzima kakhulu ngokubandakanya umzimba ongezansi. Isibonelo, ukuphakama kwemilenze yebhalansi eyengeziwe yokubamba.
Ukuqeqeshwa kwenziwa ngokukhululeka Ukuhamba phakathi kwendlela kuthatha ukuphumula okufushane. Intombazane ikhombisa ukuzivocavoca ngama-dumbbells, indoda ikhombisa ukuzivocavoca nge-expander (kokuzivocavoca okukodwa, ibandakanya nebha evundlile). Ungazikhethela ukuthi yiluphi uhlobo lohlelo okufanele ulwenze.
2.Cody Storey - I-Metabolic Maximizer
- Isikhathi Esithathwa: imizuzu ye-31
- Ubunzima: Phezulu
- Amakholori: 305 kcal
- Yokusungula: akukho yokusungula
IMetabolizer yeMetabolic ibekiwe abaqeqeshi iDaily Burn njengohlelo olunezinga eliphakeme lobunzima. Futhi akumangalisi, lesi sigaba sesikhawu kuzokuphoqa ukuthi wenze imizamoukukwenza kusukela ekuqaleni kuze kube sekugcineni. Ungakhohliswa ukusetshenziswa okuphansi kwekhalori, ingxenye eyinhloko yokuzivocavoca ihlala imizuzu engu-15 kuphela.
Isakhiwo sohlelo silula kakhulu. Kukulinde imizuliswano eyi-14 yokuzivocavoca ngamakhefu amafushane phakathi kwamaround. Emjikelezweni ngamunye uzokwenza izivivinyo ezi-4 zokuphinda okungu-5. Ngakho-ke, lolu hlelo luqukethe kokuzivocavoca okungu-4 okufanayo, eziphindwa kuwo wonke umsebenzi. Ukuzivocavoca kuboniswa ezinhlotsheni ezimbili: zilula futhi ziyinkimbinkimbi.
3. JR Rogers - Imilenze Emilenze
- Isikhathi Esithathwa: imizuzu ye-30
- Kunzima: Phakathi
- Amakholori: ama-calories angu-211
- Izinsiza kusebenza: ama-dumbbells
Ukuzivocavoca izingalo namahlombe okuchazwe ngenhla, kungahlangana ngokuphelele nevidiyo Lethal Legs. Cishe awekho amantombazane angenakuphupha ukuthuthukisa ukuma komlenze wakho. Lolu hlelo lubandakanya ukuzivocavoca okusebenzayo nge i-plyometric, amandla ne-Barnum bias. Le nhlanganisela izokuvumela ukuthi uqinisekiswe ukuthuthukisa ingxenye engezansi yomzimba.
Uhlelo lusejubaneni elinamandla, kepha kubekezeleleka kalula. Izigaba ezimfushane ezinama-plyometrics nezingxenye ezinde ezinokuzivocavoca amandla nokuzivocavoca komzimba. Kokuzivocavoca okukodwa, ungadinga i-expander, kepha akuphoqelekile, enye yamantombazane ekhombisa ukuzivocavoca ngaphandle kwakhe. Ubuye akhombise ukwehluka okulula kokuvivinya umzimba, kufaka phakathi ngaphandle kokugxuma.
4. UJudi Brown - Isikhawu Sokuqeqeshwa Kickboxing
- Isikhathi Esithathwa: imizuzu ye-35
- Kunzima: Phakathi
- Amakholori: 433 kcal
- Yokusungula: akukho yokusungula
Lokhu kuqeqeshwa okukhulu kwesikhawu sehora nje kuphela kuthembisa ukushisa ama-calories angaphezu kwama-400! Lolu hlelo lususelwa ekuzivocavoca kusuka ku-kickboxing, kepha umthwalo owukhulayo ngokwengeza imithwalo ye-plyometric. Konke ukuqeqeshwa kwenziwa cishe ngemodi engapheli, kepha ngokushintsha izikhathi ezisheshayo nezisheshayo akunzima ngokweqile.
Ungalandela inguqulo elula yokuzivocavoca, kepha ungakwazi ukunikeza i-100%, izivivinyo ngenketho eyinkimbinkimbi. Ubuhle bamakilasi ukuntuleka kwezinqwaba eziyinkimbinkimbi nezinhlanganisela okuyizici zokuzivocavoca kwe-kickboxing. Kulolu hlelo kugcizelelwa ngejubane nokwehlisa isisindo, hhayi ngenqubo yokusebenza kwamagalelo.
5. UCody Storey no-Anja Garcia - Ingqikithi Yomzimba
- Isikhathi Esithathwa: imizuzu ye-35
- Ubunzima: Phansi
- Amakholori: 209 kcal
- Yokusungula: akukho yokusungula
Ingqikithi Yomzimba - lolu wuhlelo olulula oluvela kubaqeqeshi bamakhanda iDailyBurn, elungele abaqalayo nalabo abafuna i-videorate ngomthwalo ophansi. Ulinde i- ukuzivocavoca okusebenzayo ngesisindo somzimba wakho: squats, lunges, pushups, amapulangwe. Ukuzivocavoca kwenziwa ngejubane elisheshayo, okwenza ukuzivocavoca kube namandla kakhulu.
Abaqeqeshi baqhuba amakilasi ndawonye futhi baxhumana ngenkuthalo kuyo yonke ividiyo. Bakhombisa izivivinyo enguqulweni eLite nejwayelekile, ngakho-ke uzokwazi njalo ukwandisa ukuqeqeshwa ukuze kulingane nezici zakho. Imizuzu engu-8 yokugcina yevidiyo uzothola ukwelulwa okuhle kuyo yonke imisipha.
6. I-Eitan Kramer - Isilwane Sezilwane
- Isikhathi Esithathwa: imizuzu ye-42
- Kunzima: Phakathi
- Amakholori: 572 kcal
- Yokusungula: akukho yokusungula
Lokhu isikhawu cardio Amazing okubandakanya izivivinyo zoqobo zawo wonke umzimba. Uhlelo luvame ukubizwa nge-Animal Core: izivivinyo ezifakwe kuyo zizokukhumbuza ngokunyakaza kwesilwane. Uzokhasa, ugxume, uhambe ngezinyawo zozine, ujiye njengenyoka - ube nesithukuthezi phakathi nemizuzu engama-40 ongayidingi. Ngazo zonke izinhlobo zokuzivocavoca umzimba ezenzelwe ukunciphisa umzimba!
Ukuqeqeshwa kwakuhlanganisa kakhulu eziningi ezahlukene izivivinyo plyometric, zilungele ukusebenza ngamandla aqhumayo emisipha. Ngaphandle kokuthi uhlelo luqonde ngqo emisipheni, amahlombe akho, izingalo, amathanga nezinqe zakho kuzothola umthwalo onzima kakhulu. Intombazane yembula uhlobo olulula lokuzivocavoca, kanye nozakwethu nomqeqeshi - inguqulo eyinkimbinkimbi. Le vidiyo yamavidiyo uyakhumbula amandla oMandla avela ku-21 Day Fix Extreme eyinkimbinkimbi nge-Autumn Calabrese.
7.U-Anja Garcia - I-Bikini Butt
- Isikhathi Esithathwa: imizuzu ye-12
- Kunzima: Phakathi
- Amakholori: 67 kcal
- Yokusungula: akukho yokusungula
Okunye ukuzivocavoca kuka-Anna Garcia - iBikini Butt. Uqinisile impela okufushane, kodwa iyasebenza impela, ikakhulukazi uma ingezwa kuhlelo oluyinhloko. Lokhu kuvivinya umzimba okushisayo kwamafutha ezinqeni kuzokusiza ukuqinisa umzimba ophansi futhi ulahle amavolumu amaningi. U-Anna ukhombisa ukuthi angahlela kanjani eyodwa.
Kuhlelo lokunye ukuzivocavoca umzimba kanye nokusebenza okunesisindo sakho. Umqeqeshi akanikeli lutho olusha ngokuyisisekelo, konke ukuzivocavoca kuzojwayeleka kuwe. Ulinde ama-plyometrics alula, izivivinyo kubhuloho lebhalansi lezinqe. Uhlelo luzodlula, kepha ungeza umthwalo omuhle wokugqamisa.
Indawo yesakhiwo enohlelo olufanele? Sincoma ukuthi ubuke: Izinhlelo ezinhle kakhulu eziphelele zokusebenzelana okuthuthukile