Angazi ukuthi ungaqala kuphi ukusebenzisa ekhaya? Sikunikeza umhlahlandlela omuhle kakhulu we-Runet kubaqeqeshi bomhlaba abathuthukisa izinhlelo eziphumelelayo abazenzayo ekhaya. Ngemuva kokubuka konke kafushane kunikeza izixhumanisi zama-athikili anencazelo enemininingwane eminingi.
Imishini yokufaneleka yokusebenza kwasekhaya: isibuyekezo esigcwele
Ukuqina kwekhaya labaqeqeshi: ukukhethwa okuphezulu kokuhamba phambili
UJillian Michaels
UJillian Michaels namuhla ungomunye wabaqeqeshi abathandwayo emakhaya emhlabeni. Ngezinhlelo zayo, abaningi baqala ukuqeqesha ekhaya. Namuhla, uJillian ukhiphe iDVD engaba ngama-25 futhi ukuqoqwa kwayo kwezinhlelo kubuyekezwa njalo. Phakathi kwalezi zinhlobonhlobo ungathola izivivinyo zomzimba wonke nokuzivocavoca kwezindawo ezithile ezinenkinga, kanti ezinye zize zahunyushelwa olimini lwesiRussia, ngokwesibonelo, amavidiyo adumile njenge "Isibalo esincane sezinsuku ezingama-30" futhi "Isisu esisicaba emavikini ayisithupha".
- Uhlu oluphelele lwezinhlelo uJillian Michaels etafuleni elihle
- Ngaluphi uhlelo lokuqalisa uJillian Michaels: izinketho eziyi-7
- Ukubuka kafushane kokusebenza kukaJillian Michaels
- Uhlelo lokuzivocavoca uJillian Michaels unyaka
UShaun T.
Ukusebenza noShaun T kuvame ukuqala ngemuva kwezinyanga eziyi-6-10 zokuqeqeshwa noJillian Michaels, njengohlelo lwayo Gxila ku-T25 futhi Ukungena kuzodinga ukuthi ube nolwazi olwanele nokukhuthazela. Kepha unohlelo lokudansa olulula oluzolungela abaqalayo. Ngokuyisisekelo, umqeqeshi ukhiqiza uhlelo olunzulu, olwenzelwe izinyanga eziyi-1-3. UShaun T ubambisene no imfanelo Corporation Beachbody, kanye lapho ithuthukisa futhi ikhiqize izakhiwo zayo ezisebenzayo. Uhlelo lwakhe i-Insanity lwaba yimboni embonini yokuqina kwekhaya.
- Ukubuka konke ukusebenza kukaShaun T.
- Gxila ku-T25: yehlisa isisindo imizuzu engu-25 ngosuku
- Ukuhlanya: ukusebenzisa i-cardio okukhulu kakhulu
UJanet Jenkins
UJanet Jenkins (Umqeqeshi waseHollywood) ingancintisana noJillian Michaels ngokuthandwa phakathi kwezithameli ezikhuluma isiRussia. Ividiyo yakhe "I-abs ephelele"kumele ngabe wazama wonke umuntu oziqeqesha ekhaya. Okwesibili kwakuwuhlelo lwe “Ufe ngehora”lapho umqeqeshi ahlinzeka khona ngokushisa okukhulu okushisa amafutha. Indlela efanele yokuqeqeshwa yenze uJanet waba yintandokazi yesixuku emhlabeni wonke. Ezinye izinhlelo ezindala uJanet Jenkins waze wahumushela olimini lwesiRussia.
- Sibutsetelo sokuqeqeshwa uJanet Jenkins
- I-abs ephelele nokulungiswa kwamathanga nezinqe kuJanet Jenkins
- Kufa ihora: umthwalo we-cardio +
ULeslie Sansone
Kepha uma ufuna umthwalo omncane wokuzivocavoca we-c, buka ukuhamba amamayela noLeslie Sansone. Izinhlelo zakhe zisuselwa ekuhambeni okujwayelekile ngejubane elisheshayo, futhi ibanga elihanjiwe lilinganiswa ngamamayela (imayela elilodwa cishe i-1 km). Ngokunjalo, uLeslie Sansone unohlelo olusuka ku-1.6 mile kuye ku-1 miles. Lokhu kuzivocavoca umzimba kufanelekile wabaqalayo nabantu abadala kanye nabantu abanesisindo esikhulu sokukhuluphala, nabantu abasalulama ekulimaleni. Vele uqale ukuhamba ngaphandle kokushiya ikhaya! Ngaphezu kwe-DVD evela kuLeslie Sansone futhi unesiteshi se-youtube, esiveza nokusebenza okuningana okusebenzayo.
- Ukubuyekezwa kokusebenza kukaLeslie Sansone
- Ukusebenza okungu-5-imayela eli-1 noLeslie Sansone
UBob Harper
UBob Harper usezuze ukuthandwa umhlaba wonke njengomqeqeshi embukisweni waseMelika umncintiswano omkhulu we-loser, lapho bekuhlangene noJillian Michaels, basize abantu ukwehlisa isisindo. UBob ngokuyisisekelo unikeza ukuqeqeshwa okunamandla, okususelwa emandleni nasekuzivocavoca kwe-cardio ngezisindo ezilula. Inguquko Yomzimba Yonke waba uhlelo oludume kakhulu uBob Harper. Le vidiyo ethatha ihora yezinga eliphakathi neliphambili lokuqeqeshwa ukushintshana nokusebenza kwe-cardio kukaShaun T noma uJillian Michaels. Kepha uma ufuna ukuthola ingcindezi enkulu impela, lokho kuyinkimbinkimbi Umlilo Omnyama.
- Sibutsetelo sokuqeqeshwa uBob Harper: ingxenye 1
- Sibutsetelo sokuqeqeshwa uBob Harper: ingxenye 2
- Inguquko Yomzimba Yonke: ukubuyekezwa kohlelo
- I-Black Fire: uhlelo olunzulu oluvela kuBob Harper
I-Autumn Calabrese
I-Autumn Calabrese ngomunye umqeqeshi odumile waseMelika, oke waba nenkampani iBearbody. Ukukhuphuka ukuqeqesha i-Olimp Autumn kwasiza ukukhiqizwa kwenkimbinkimbi Ukulungiswa Kwezinsuku ezingama-21, osekuyinto edayiswa kakhulu ngempela. Uhlelo oluhlukahlukene kakhulu, oluthengekayo futhi olusebenza ngempumelelo cishe alunazo izithiyo. Ngaphezu kwalokho, i-Autumn yathuthukisa uhlelo oluyingqayizivele lwe "iziqukathi" ezisebenza ngamandla ezaba yindlela ehlukile yokudla okudala. Futhi qaphela uhlelo olusha i-Autumn Calabrese - Ukuqashelwa Kwezinsuku ezingama-80lokho kuklanyelwe ukusebenza ezindaweni eziyinkinga zemilenze nesisu.
- Ukulungiswa Kwezinsuku ezingama-21 kusuka ku-Autumn Calabrese
- Ukuqashelwa Kwezinsuku ezingama-80 kusuka ku-Autumn Calabrese
- Uhlelo lokuphakelwa kwamandla kusuka ezitsheni ze-Autumn Calabrese
- Yonke i-Autumn Calabrese yokuzivocavoca
UKate Friedrich
Cishe ngeke umthole umqeqeshi onikela ngezinhlelo ezahlukahlukene kunoKate Frederick. Umtapo wolwazi wokuqeqeshwa kwamavidiyo ufaka phakathi uhlelo olubanzi nolungashadile lwe-cardio namandla wezindawo eziyinkinga nezomzimba wonke. Noma wenza i-video kuphela noKate Friedrich uzonikezwa uqeqesho eminyakeni ezayo. Ngenkathi uKate enza izinhlelo ezahlukahlukene kakhulu ngokusebenzisa imishini eyengeziwe. Unebhola lokuzivocavoca ne-fitball ne-elastic band, ne-platform-platform, nokundiza. Uma ukhetha ukuthi uzoqala kuphi uKate Friedrich, zama ukuhlala esakhiweni Uchungechunge lwe-ICE, okubandakanya amandla nokuzivocavoca umzimba.
- Uchungechunge lwe-ICE: isethi yokuzivocavoca ezingeni eliphakathi
- I-Strong ne-Sweaty ne-Fit Tower: amasethi amabili avela kuKate Frederick
- Uchungechunge lwe-Low Impact: uchungechunge lomthelela ophansi ovela kuKate Frederick
- Konke ukusebenzisa Kate Friedrich
UDenise Austin
Ukulanda uDenise Austin ufika ekuqaleni kuka-zero, kepha manje uhlelo lwakhe lungahlanganiswa kalula ohlelweni lwakho lokuqina. Ingxenye yamavidiyo akhe ahunyushelwe olimini lwesiRussia, nokuyinto ekhanga kakhulu kwabaqeqeshwayo abaningi. Kakhulu uDenise Austin unikeza ukuzivocavoca okukodwa okunomthwalo oxubile: ama-cardio + amandla okuzivocavoca anesisindo esincane Zonke zenzelwe ukunciphisa umzimba nokususa izindawo ezinenkinga yabesifazane. Ungaqala ukuzibandakanya nohlelo “Ukwehlisa isisindo ngokushesha”, okubandakanya imizuzu emibili engama-20 ku-cardio namandla.
- Dlulisa amehlo ku-Workout Denise Austin: ingxenye 1
- Dlulisa amehlo ku-Workout Denise Austin: ingxenye 2
UTony Horton
Ukuqeqeshwa kwamandla eKing okwenziwa ekhaya kubhekwa njengoTony Horton. Inkimbinkimbi yakhe I-P90X i-classic yangempela yokwakha umzimba oqinile wemisipha ekhaya. Unokuzivocavoca ukushisa amanoni - iHard Corps 22 Minute, ukuzivocavoca kwabaqalayo P90, umthwalo oxubile womzimba wonke - I-P90X3. Zonke izinhlelo zikaTony Horton, ezihlanganisiwe nezakhelwe izinyanga ezi-1-3 zokuqeqeshwa.
- P90: uhlelo Tony Horton Wabasaqalayo
- I-P90X: uhlelo lwamandla ekhaya
- I-P90X3: ukusebenzisa okuyinkimbinkimbi kwemizuzu engama-30 okuvela kuTony Horton
- Konke ukuzilolonga uTony Horton
UBilly Blanks
Umsubathi waseMelika uBilly Blanks udale inqubo yakhe yokwehlisa isisindo kanye nokushisa amafutha I-tai-Bo. I-Tae-Bo isuselwa kuzakhi ezivela kubuciko bempi nezakhi ze-aerobics yakudala. Ngokungafani ne-cardio yendabuko iTae-Bo inengcindezi emathanjeni nasesimisweni semisipha. Ngakho-ke ukusebenza ngempumelelo kwamasu uBilly isigamu esingenalutho kuphume emncintiswaneni, akumangalisi ukuthi uhlelo lweTae-Bo lwathandwa hhayi ekhaya kuphela kepha nakuhlaka lokuqeqeshwa kweqembu. Iningi lezinhlelo ziyafana, ngakho-ke ungazama amavidiyo ahlukile.
- Ukuqeqeshwa kwevidiyo okungu-12 noTee Bo Billy ingxenye engenalutho
- Konke ukuzivocavoca uBilly uhhafu wokungenalutho
U-Tracy Anderson
Indlela u-Tracy Anderson wuhlobo lokuqeqeshwa olwehlukile kunendlela yethu ejwayelekile yokuzivocavoca umzimba. UTracy unikela ngokugxila emisipheni emincane ejulile yomzimba, ngakho-ke ukujima kwakhe kubaluleke kakhulu. Kepha bayasebenza futhi banikeza imiphumela emnandi! Uma ungakwazi ukuqinisa izindawo zakho ezinenkinga, kuyinkimbinkimbi edume kakhulu I-Metamorphosis (okubandakanya ukusebenza emzimbeni kuye ngohlobo lomumo) nakanjani. Kodwa-ke, uTracy kuzodingeka ukuthi aqale futhi ashukumise, indlela yakhe yokuqeqeshwa engenisiwe akuyona eyabo bonke abantu.
- I-Metamorphosis evela kuTracy Anderson: Hipcentric
- Uhlelo lokuzivocavoca u-Tracy Anderson lwabaqalayo
- Konke ukuzivocavoca uTracy Anderson
U-Eva Chodakowska
U-Eva Chodakowska ungumqeqeshi odumile wasePoland, owaduma kakhulu ngaphesheya kwemingcele yePoland. Izinhlelo zakhe zamavidiyo zokwehlisa isisindo zijabule kakhulu ngabafundi bethu ngenxa yokusebenza kahle okuphezulu nemiphumela esheshayo. Ukuqeqeshwa okuningi ngu-Eva Khodakovskaya osuselwa enhlanganisweni yokuzivocavoca umzimba nokuzivocavoca kwethoni yemisipha enesisindo somzimba wakhe. Kepha unalo futhi luhlelo olunomthelela ophansi olususelwa ekuzivocavoca kwamaPilates. I-eve evelele kakhulu yevidiyo yi- I-Skalpel, Bikini, Impumelelo futhi Imfihlo yama-Pilates.
- Konke ukuqeqesha u-Eva Khodakovskaya incazelo yethebula + isilabhasi
UChalene Johnson
UChalene Johnson ungelinye ilungu leqembu iBeachbody. Kusuka kulabhulali yakhe yevidiyo kufanele anake okuyinkimbinkimbi I-Turbo Jam wabaqalayo, futhi Umlilo weTurbo Wabasaqalayo. Yiba ne-shaleen nohlelo oluphezulu kakhulu lwesisindo, I-ChaLEAN Extreme. Kepha okunye kokuphambili kokuqina komzimba kwaba nomthelela ophansi wohlelo I-PiYo, ehlanganisa izinto ezivela kwi-yoga ne-Pilates ukwenza ithoni kuwo wonke umzimba nokuthuthukisa ukuhamba.
- Ukubuka konke kwazo zonke izinhlelo zika chalene Johnson
- ChaLEAN Extreme: uhlelo lwamandla kusuka ku chalene Johnson
- I-PiYo: iqoqo lokuzivocavoca okusekelwe ku-yoga nama-Pilates avela ku-chalene Johnson
Leandro Carvalho
ULeandro Carvalho usephenduke umqeqeshi odume kakhulu ngokukhishwa kohlelo I-Brazil Butt. Le sethi yokuzivocavoca yezinqa eziyindilinga yaba yinto yangempela. ULeandro uyakwazi ukupompa i- “boom-boom” yakho nokwenza ngcono isibalo sowesifazane. Lolu hlelo lubandakanya ukuzivocavoca okusebenzayo ukuqinisa imisipha ekhazimulayo, ukudonsa izinkalo zakho nokunciphisa amafutha omzimba emzimbeni wonke. Ngemuva kwesikhashana wakhipha iziqubulo ezivela kuLeandro Carvalho: Uchungechunge lweBrazil Butt Master futhi ICarnivale Brazil Butt. Futhi ngo-2017, uLeandro usungule umthelela ophansi wale nxanxathela yabaqalayo I-YouV2, ethathe indawo ehamba phambili phakathi kwezinhlelo zabaqalayo.
- I-Brazil Butt Phakamisa nguLeandro Carvalho
- ICarnivale Brazil Butt Phakamisa kusuka kuLeandro Carvalho
- I-YOUv2 yabaqalayo abavela kuLeandro Carvalho
UkuqinaBlender
I-FitnessBlender iyisiteshi sokuzivocavoca esithandwa kakhulu ku-youtube, lapho ungathola khona ukuzivocavoca umzimba okungaphezu kuka-800 kwawo wonke umzimba. Abaqeqeshi uKelly noDaniel banikela ngezinhlobonhlobo zamavidiyo: womzimba wonke nezindawo ezithile ezinenkinga, ama-dumbbells, nokwehlisa isisindo, i-aerobic namandla, kwabaqalayo nabethuthukile, abafushane ngemizuzu eyi-10-20 imizuzu engama-60-90. Ngaphandle kwalokho, kuwebhusayithi fitnessblender.com kukhona usesho olulula lokuqeqeshwa okudingekayo kwezihlungi. Futhi qala ukulandela amavidiyo weFitnessBlender ngezinhlelo ezihlanganisiwe Inselele Yezinsuku eziyi-5.
- Inselele Yezinsuku ezi-5 evela kuFitnessBlender: ezintathu eziyinkimbinkimbi eseziqediwe
- Ukuzivocavoca kwe-cardio okuyi-14 kusuka kuFitnessBlender kwabaqalayo ngaphandle kokugxuma
- Ukuqeqeshwa kwamandla okungu-9 Ingqikithi Yomzimba enezidumbulu ezigcwele umzimba ovela kuFitnessBlender
- Zonke izitaki ezivela kuFitnessBlender
I-HASfit
I-HASfit ngesinye isiteshi se-youtube esihle sokuqina, futhi esenziwe ngabaqeqeshi abambalwa. Lokhu kuhlukahluka kokuqeqeshwa kwamandla ekhaya njengasesiteshini HASfit ngeke ukuthole kwenye indawo! UJoshua noClaudia banikela ngokuqeqeshwa kwamandla okudala komzimba wonke namaqembu emisipha ngamanye (ama-biceps, ama-triceps, emuva, imilenze, isifuba, njll.), futhi ividiyo ilingana ngokulinganayo kubo bobabili abesilisa nabesifazane. I-HASfit ibuye ibe nezinhlelo zabantu asebekhulile, zokwelula, kanye nokuvivinya umzimba kwe-cardio. Futhi okubaluleke kakhulu, iwebhusayithi enobungane enesimiso esenziwe ngomumo samakilasi ezinsukwini ezingama-30 nezingama-90, nohlelo lokusebenza lweselula lwamahhala.
- Ukuzivocavoca kwe-cardio okungu-8 okunomthelela ophansi kusuka kubaqalayo be-HASfit
- I-Workout HASfit: yabantu abadala kanye neyokulimala
- Ukujima kwamandla kusuka kukhalenda le-HASfit + izinsuku ezingama-30
- Zonke izitaki ezivela ku-HASfit
Abanye abaqeqeshi
Izinhlelo zabaqeqeshi ze-ballet (barryh)
Ngaphandle kochungechunge lokuzivocavoca ekhaya uhlelo lwe-ballet (noma iBernie). Kususelwa ekuzivocavoca okuguquliwe kusuka kumdanso we-classical, owenziwa eduze komshini. Ukuqeqeshwa kwe-Ballet akunikezi umthwalo kumthelela emajoyinini, hhayi ukuzamazamisa imisipha, kusiza ukusebenza ezindaweni eziyinkinga, ukuthuthukisa ukuma nokwandisa imisipha.
Phakathi kwabaqeqeshi abadumile bezinhlelo ze-ballet bangakutshela: Swasno Bowen, Izifo zikaLeah, UMary Helen Bowers (I-Ballet Beatifull), Isilonda esineTracey. Zisebenzisa i-spetsializiruyutsya kuqeqesho lwe-barnych futhi zinikela ngamakilasi ahlukahlukene ukuqeda isisindo esingeqile. Qiniseka ukuthi ubheka izindatshana ezilandelayo:
- Umzimba we-Ballet ngesifo sikaLeah (uhlelo ongaqala ngalo ukuqeqeshwa kwe-ballet)
- Kusuka ku-Classic BarreKushicilelwe nguSuzanne Bowen (uhlelo lwabaqalayo)
- UBooty Barre osuka kuTracey mallet (wezinga eliphakathi neliphambili)
- Ukubuka konke kokuzivocavoca uMary Helen Bowers (+ impendulo eningiliziwe evela kubhalisile wethu)
- Uhlelo olunzima lokuqeqeshwa kwe-ballet (luzokusiza ukunquma ukuqondiswa kwamakilasi)
- Konke ukusebenzisa kukaSuzanne Bowen
Uhlelo oludidiyelwe oludumile
Uma ufuna uhlelo olunzulu, olubandakanya amakilasi ekhalendeni inyanga eyodwa noma ngaphezulu, lapho-ke sinesigaba sonke sohlelo Oluhlanganisiwe. Banikela ngokuzivocavoca umzimba wonke, ngenkathi kukhona uhlelo olwenziwe ngomumo, ngakho-ke akudingeki uhlelele izifundo zeviki. Izinhlelo eziningi eziyinkimbinkimbi eShaun T, Autumn Calabrese, Tony Horton, kepha besezixoxiwe ngenhla. Sikunikeza ukukhetha okuncane kwezakhiwo ezidume kakhulu kwababhalisile:
- Isiqalo Sangempela (isethi yokuzivocavoca kwabaqalayo kakhulu)
- I-JNL Fusion (i-cardio Workout yomzimba wonke imizuzu engama-30)
- ICore De Force (i-cardio Workout isuselwa kubuciko bempi)
- IShift Shop (ukuqeqeshwa kwe-cardio namandla)
- I-Tapout XT (ukuzivocavoca nge-expander)
- Iviki eli-3 le-Yoga Retreat (i-yoga yabaqalayo amasonto ama-3)
Izinhlelo eziningi ezihlanganisiwe ezinikezwa yiBeachbody, ngakho-ke sicela ubheke futhi:
- Konke ukuzivoxavoxa, i-Beachbody etafuleni elilula lesifinyezo
- Isihleli Sokuzivocavoca: iwebhusayithi yokwakha ikhalenda lakho
Abaqeqeshi abadumile ku-Youtube
Ikuwebhusayithi yethu isihloko se-youtube-abaqeqeshi abanikeza ukuqeqeshwa kwamahhala ekubanjweni kwamavidiyo okuthandwa kakhulu. Ukusebenza okunjalo okuhlukahlukene okusebenzayo njengaku-youtube ngeke uthole enye indawo. Sikunikeza ukukhethwa kweziteshi zamavidiyo ezithandwayo, lapho uzoqala ukunciphisa isisindo futhi uthuthukise ukuma komzimba wakho ekhaya. Ngemininingwane engaphezulu, bheka isigaba: Abaqeqeshi be-Youtube.
- I-Tone It Up (i-athikili inikela ngokufingqiwe kokuqeqeshwa + impendulo evela kubabhalisile)
- Ama-Blogilates (umthelela ophansi wokuzivocavoca osuselwa kuma-Pilates)
- IGymRa (ukuqeqeshelwa izindawo ezinenkinga)
- Umqeqeshi Womzimba (ukuqeqeshwa okufishane kwe-HIIT)
- I-Popsugar (ukusebenzisa okuhlukahlukene okuvela kubaqeqeshi abahlukahlukene bokuqina)
- Iziteshi eziyi-10 eziphezulu ze-youtube zokufaneleka eRussia (ukuhlanganiswa okuqediwe)
Futhi naka izigaba nezihloko ezilandelayo kuwebhusayithi yethu:
- Abaqeqeshi ngolimi lwesiRussia
- Ukuzivocavoca Les Mills
- Ukuzivocavoca uSindi Whitmarsh
- Ukuzivocavoca Phansi Ngamamephu
- Izinhlelo abanye abaqeqeshi
- Isigaba sabaqalayo
- Ingqikithi yokuqeqeshwa okuhlobene
- Imibuzo nezimpendulo zokuqeqeshwa