Ukuzivocavoca kwe-cardio okungu-8 okunomthelela ophansi kusuka kubaqalayo be-HASfit ngaphandle kokugxuma

Vele uqale ukuqeqesha nokubheka Ukuzivocavoca umzimba okunomthelela ophansi? Sikunikeza ividiyo ephephile ye-aerobic kusuka ku-HASfit ngaphandle kokugxuma nokushaqeka! Ukuzivocavoca kuthatha imizuzu eyi-8 kuye kwengama-15 futhi kufanelekile nakwalabo abangakaze babe sejimini.

Abaqeqeshi uHASfit uJoshua noClaudia banikela ngezinhlelo ezisebenzayo ngokushisa ikhalori nokusika umzimba. Emakilasini uzodinga i-dumbbells ekhanyayo (0.5-1.5 kg) noma amabhodlela amanzi. Njengomthetho, amakilasi ahlanganisa ukuzivocavoca kwe-cardio nokuzivocavoca kwethoni yemisipha. Ukuqeqeshwa ngejubane le-aerobic, okusho ukuthi uzosebenza ngempumelelo ekulahlekelweni kwamafutha.

UJoshua noClaudia banikela Ukuvivinya okukhethwa kukho okungu-2: inketho ebukhali kakhulu futhi engajulile. Khetha ukuguqulwa ngokuya ngamakhono akho. Encazelweni yokuqeqeshwa kuchazwe inani elilinganisiwe lama-calories ashisiwe ngesikhathi sekilasi. Kwamanye amavidiyo akukho ukufudumala noma ukuphola, ngakho-ke qiniseka ukuthi uzizamela wena.

• Kulungele: https://youtu.be/lrecexMFCQU
• Bophela: https://youtu.be/TcSUK-whh_g

Ukuzivocavoca okuphansi kwe-cardio oku-8 okuvela ku-HASfit

1.I-15 Min Low Impact Aerobics yabaQalayo (ama-khalori ayi-105-210)

Vivinya umzimba ngaphandle kokuzifudumeza nokupholisa umzimba. Lolu hlelo lufaka phakathi imizuliswano emi-2 yokuzivocavoca imizuzwana engama-40:

• Ama-jukes wamuva / izinyathelo eziseceleni
• 1,2,3,4
• Abakhwela Ebondeni / w / o Jump
• Emuva Lunge + Curl / Isinyathelo Emuva + Ama-curls
• AmaJack Jumping / Butt Kick Jacks
• Ukuthinta Uzwane / Ukuthintwa Kwamadolo
• Amadolo Aphakeme Emadolo
• Ukugxuma kwe-Wall Push ups / Ukuma mpo ngaphezulu
• Isikwele + Izinkuni Chops / Chops Wood

2 Min Low Impact Cardio Workout yabaqalayo (20-105 calories)

Lokhu kuzivocavoca nge-cardio kunguJoshua oyedwa, kufaka phakathi kuphela ukujima ngaphandle kwenkinga. Lolu hlelo lufaka phakathi imizuliswano emi-2 yokuzivocavoca:

• I-Wall Climber
• Umgijimi weSquat
• I-Front Kick + Punch
• I-Bent-over Row Seesaw
• Eceleni Kohlangothi Lokuxuba
• I-Posterior Swing
• I-Ballistic Wall Push phezulu
• Ukuqothuka kwamadolo
• I-Lateral Juke
• I-Skier Swings
• Isikwele nokudonsa
• Eceleni kohlangothi lwepunch

3 Minute Low Impact Cardio Workout yabaqalayo (20-75 calories)

Hitch-up + hitch + 1 round yokuzivocavoca imizuzwana engu-45:

• I-Punch ephezulu + Run in Place / Punch High
• Phambili & Emuva AmaHops / 1,2,3,4
• I-Gobet Over Seesaw
• I-Squat + Elbow kuya Emadolweni / Elbow kuya Emadolweni
• Abashushuluzi Bayashintsha
• Imigqa Ephakeme Yesikhashana evela ePlank Walk + Pushup / No Pushup
• Ukukhahlela Okuphezulu Kick Pulldown / High Knee Pulldown
• Cindezela i-Searsaw Overhead
• Ukudonswa eceleni / iJuke Eseceleni
• Chop Diagonal

4 Min Low Impact Cardio Workout yabaqalayo (25-140 calories)

Le yinombolo 4 efanayo yevidiyo, yisebenzise kuphela iphindaphindwe ngemizuliswano emi-2 hhayi ngokushaywa.

5 Min Low Impact Cardio Workout yabaqalayo (30-160 calories)

Hitch-up + hitch + 2 imizuliswano yokuzivocavoca imizuzwana engama-45:

• Cindezela esifubeni + Run in Place / March
• UJuke Lateral / Side to Side
• I-Seesaw Arm Pullovers
• I-Squat + Ukukhahlela Ngaphambili & I-Punch / Ukukhahlela Ngaphambili Ne-Punch
• Thambekisela Push Up + 4 Khuphuka Izintaba / Udonga
• Hlwitha / Hlwitha ku-Hang
• Ukukhuphuka Kokubili + Kick Kick / Side Raise
• I-Ovrhd Swing Posterior / Parallel
• Kick Jacks Butt
• Kushintshwe iBurpee / Incline

6.I-30 Min Low Impact Cardio yabaQalayo Nabantu Ababhoreka Kalula (ama-calories ayi-190-380)

Lokhu futhi ukuhlanganiswa kwamavidiyo amaningi: No. 4 + Cha. 5.

7. 35 Min Low Impact Cardio Workout yabaqalayo (215-430 kcal)

I-warm-up + hitch + 1 round cardio:

• Side kuya Side Punch + Squat Pulse / Ayikho Pulse
• Ukukhaba Kwezinqe Ezimisiwe + Phakamisa Phambili Ingalo Eyodwa
• Ukudonsa kwe-Seesaw Push
• Ukuphakanyiswa Okuseceleni + Ukukhuphuka Kwamadolo Ephakeme / Ukukhuphula Oceleni + Mashi
• Izibhakela ezi-4 + 2 ukuphindisela emuva
• Reverse Lunge + Twist / Split Squat + Twist
• IPlyo Wall Push Up
• Ukudonswa Kwesinyathelo Se-lateral / Side-to-Side
• Isivinini esiphansi se-Skater / Phezulu
• I-Kick Staggered and Crunch / Knee Raise

8. I-35 Min Standing Abs ne-Low Impact Cardio yabaqalayo (amakholori angu-160-320)

Ukuzivocavoca kufaka ukufudumala, ukubopha, i-cardio-part (ividiyo # 5) nokuzivocavoca kwesisu okwenziwa endaweni emi:

• Ama-Nordic Skiers / angenawo ama-Weights
• I-Twist + Straight Kick Kick / + Kick Low
• Bow Isandiso / ngaphandle Izisindo
• Ukuma I-Twist / ngaphandle Kwesisindo
• Windmill / ngaphandle Izisindo
• Ukuma ohlangothini lokuma
• Izungezisa i-Good Morning
• ICrossover Toe Touch / Knee Touch
• Ukushintshwa kwe-Oblique / ngaphandle kwezisindo
• Ukuncika Kwe-Lifting Crunch

Qeqesha ngokuphepha, kahle nangokunethezeka! Izinhlobonhlobo zezinhlelo kuwebhusayithi yethu I-GoodLooker.Ru izosiza wonke umuntu ukuthi athole uhlelo oluthandayo lwabaqalayo nabaphambili.

Kwabaqalayo, ukuzivocavoca okunomthelela ophansi weCardio Ngama-dumbbells