I-Bunny Slope Beginner Workout: eyinkimbinkimbi yezinyanga ezimbili zabaqalayo abavela eSuski Lite

Uma usaqala ukwenza ukusebenzisa kwasekhaya bese ukhetha uhlelo olulula lwabaqalayo, zama isethi elungiselelwe kusuka ekukhanyeni kukaSuski Ukuzivocavoca kwe-Bunny Slope Beginner. Lesi sifundo samaviki angu-9 sokusebenza okuncane okunomthelela ophansi kwabaqalayo, okunikezwa mahhala esiteshini se-youtube iZuzkaLight.

Incazelo yohlelo iBunny Slope kusuka ekukhanyeni kweSuski

Zuzka ukukhanya (esinye sezazi ezaziwa kakhulu ekusebenzeni kwasekhaya), ikakhulukazi inikeza ukuvivinya umzimba okunomthelela omkhulu. Kepha kukhona iSuzanny complex slimming complex ezokuvumela ukuthi uqeqeshe ekhaya ngisho nabaqalayo. Ukuze uthole izifundo ku-Bunny Slope Beginner Workout, awudingi ulwazi lokuqeqeshwa. Lesi sakhiwo siqukethe amakilasi anomthelela ophansi olulalokho kusiza ukunciphisa umzimba nokususa izindawo ezinenkinga. Uhlelo luhle kakhulu nakubantu abakhuluphele ngokweqile nabantu abaphila impilo yokuhlala phansi.

I-Complex Bunny Slope iphakamisa ukwanda okuqhubekayo kobunzima. Uqala ngokuvivinya umzimba okulula kakhulu, kepha njengoba ukhula amandla akho omzimba kanye namakilasi okukhuthazela azoba nzima kakhulu. Kungakapheli amasonto ayi-9 uzokuphinda ukuvivinya umzimba kaningana, lokho kuzokusiza ukujwayela umthwalo nokuqapha inqubekela phambili yabo.

Sekukonke, uhlelo lufakiwe Ukusebenza okufishane okungu-20 imizuzu engu-15-25. Uhlelo alubandakanyi izinsuku zokuphumula, uzokwenza nsuku zonke! Kepha ungakhathazeki ukukhanya kwe-Zuzka kusebenzisa umthwalo omnene, ozosiza ukugwema ukuzikhethela. Ukusebenza kwansuku zonke kuzosebenza ngempumelelo enkulu ukuthola imiphumela esezingeni eliphakeme izinyanga ezi-2 zokuqeqeshwa. Ngenxa ye-Bunny Slope eyinkimbinkimbi, uzokwakha iSisekelo esiqinile sempumelelo yebhizinisi eqhubekayo.

Izinzuzo zohlelo:

• Ilungele abaqalayo nalabo asebethathe ikhefu elide lokuqina.
• Isikhathi esifushane sokuzivocavoca (imizuzu eyi-15-25).
• Uhlelo luqhubeka ngokuxaka (kusuka kumavidiyo alula kuya kokuyinkimbinkimbi).
• Umthelela omncane wokuzivocavoca ngaphandle kokugxuma.
• Kunekhalenda elilungele izinyanga ezi-2.
• Lolu hlelo lufaka phakathi ama-video ahlukene angama-20.
• Isakhiwo sizokusiza ukuthi ulungiselele ukuqeqeshwa okunamandla ngokwengeziwe.

Emakilasini uzodinga imishini eyengeziwe: ama-dumbbells 1-2 kg, i-fitball (kwamanye amavidiyo), ibhendi yokufaneleka (ngamavidiyo akamuva ngenyanga yesibili). UZuzka uncoma ukuthi ukhulise kancane kancane isisindo samadumbhu njengoba uqhubeka nohlelo, kuzokusiza ukufezekisa okuningi kusuka esikoleni.

IZuzanna ivumela amakilasi ngaphandle kokuzifudumeza, kepha khumbula, ukufudumala kwekhwalithi ngaphambi kokuqeqeshwa akukaze kube ngokweqile. Ngemuva kokuzivocavoca, ungakhohlwa ukwelula futhi uphumule imisipha ngemuva kokuzivocavoca.

Ukuzifudumeza ngaphambi kokuzivocavoca:

Ukwelula ngemuva kokuzivocavoca:

Uma ubhalisa kuwebhusayithi esemthethweni yeSuski light, kuzoba lula ukuqapha kwabo inqubekela phambili ekuqeqesheni. IZuzanna ikunikeza ukuthi wenze ukusebenza kwabo ngemuva kweseshini ngayinye: inani lezimpinda or isikhathi seqile , ngokuya ngokuvivinya umzimba okuthile. Esizeni sakhe kukhona itafula elikhethekile elenza wonke amanani afunekayo. Lokhu kuzokuvumela ukuthi ubheke ngokucacile imiphumela yakho.

• Ukuzivocavoca ngesikhathi esincane: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Ukuzivocavoca nge-reps ephezulu: # 4, # 5, # 6, # 14, # 15, # 16

Ukuqapha njalo imiphumela yakho kusiza ukugwema ukuma emsebenzini wakho nokuqhubeka njalo. Ngaphezu kwalokho, kukwenza ulwele ukufinyelela phezulu, okusobala ukuthi kunomthelela kokuningi ngokushesha ukufeza izinhloso. Kepha ungavele ulandele ividiyo ngaphandle kokubheka okungeziwe. Bheka futhi: Isiqalisi Esinzima esivela ekukhanyeni kweSuski samazinga aphansi nasesekondari.

I-Bunny Slope Beginner Workout: wonke amavidiyo

1. I-Bunny Slope Workout # 1 (imizuzu engama-22)

Izinsiza kusebenza: ama-dumbbells.

• Izinqe nemilenze (iBhallerina Knee up x 20 reps, Ballerina knee up to back x 20 leg leg, Back back lift to front toe tap x 2x)
• Izikhali, amahlombe, nangemuva (Isisindo Slow Bunny x 20, x 20 Umugqa Oqondile, Goba Umugqa x20)
• Abs (Supported Sit up Knee Tuck x 20, Wag umsila ku-Extended Legs izinhlangothi ezishintshanayo x 20, Bicycle x 20, Table top Crunch x 20)

2. I-Bunny Slope Workout # 2 (imizuzu engama-25)

Izinsiza kusebenza: ama-dumbbells, isihlalo.

• I-Butt & Legs (ukugoba ohlangothini x 20 ukuya ku-squat, ku-Deadlift heel phakamisa x 20 x 15/15 Stationary Lunge, deadlift, Side lunge x 20 alternating)
• Emuva, amahlombe nezingalo (Ama-Curls kuya ku-lateral aphakamise x 10, x 20 punch diagonal, Umugqa wokuguqa x 20/20, cindezela isifuba x 20)
• I-Abs (x20 Scissors, in & out x20 emadolweni, amadolo abamba x ukubalwa okungu-20 emlenzeni ngamunye, kuphakamisa ipulangwe Elbow x20)

3. I-Bunny Slope Workout # 3 (imizuzu engama-20)

Izinsiza kusebenza: ama-dumbbells, i-fitball.

• ISumo Squat x 20
• Ngaphambili & Emuva 10/10 inkonyane liyaphakama
• Ibhuloho x 20
• Ukugqokwa x 20/20
• Ama-curls e-Bicep swiss ball x 20
• I-DB diagonal iphakamise ibhola laseSwitzerland 10/10
• Isandiso seTricep x 15
• Ukubeka i-DB kuphakamisa x V 10/10
• USuperman uphakamisa ama-altti angama-20.
• Ibhola laseSwitzerland linqamula phezu kuka x 20
• Dlulisa ibhola x 10
• Ukuguqa ngamadolo ukuphakamisa inja ye-Bird x 20 alt

4. I-Bunny Slope Workout # 4 (iminithi engu-17)

Izinsiza kusebenza: ama-dumbbells.

• I-curtsy lunge enesisindo enkonyane iphakamisa u-10/10
• Ibhuloho elilodwa lomlenze eliya ku-Windshield wiper 10/10
• Isikele esivundlile x 20
• Umlenze owodwa uguqe ngamadolo uphakamise i-x10 alt
• Uvemvane x 10

5. I-Bunny Slope Workout # 5 (imizuzu engama-19)

Izinsiza kusebenza: ama-dumbbells.

• Isithende sikhuphule iSumo Squat x 10/10
• Side kuya Side squat x 12
• I-Deadlift eya ngaphezulu kwe-DB iphakamisa i-x10
• Hlanganisa x 10
• umgodi wokubhoboza idolo x10

6. I-Bunny Slope Workout # 6 (imizuzu engama-17)

Izinsiza kusebenza: ama-dumbbells.

• Isikwele & twist phezulu cindezela x 12 alt.
• Phambili / lunge lunge nge-DB curl x 5/5
• Ukuphakamisa isithende (x5) ukuguqa uphushe phezulu amasethi x 6
• Ukuguqa ngamadolo ohlangothini lomlenze kuphakamisa x 10/10
• Ukuphakamisa amahlombe (x5) / Ukuphakamisa izinkinobho (x5) x 5 amasethi

7. I-Bunny Slope Workout # 7 (imizuzu engama-16)

Izinsiza kusebenza: akudingeki.

• Ibhuloho x 20
• Ukubhukuda x 10 (ukuphakamisa isifuba, ukuphakamisa umlenze owodwa)
• Ngaphakathi nangaphandle kwebhuloho x 20
• Isithende seqakala lesiphambano siphakamisa ama-20/20
• I-One Leg Bridge ene-Knee tuck eshintshanayo x 20
• Wag umlenze womsila uphakamisa x 20
• I-Side Crunch x 20/20
• Plank up to kneeling push push up x 10

8. I-Bunny Slope Workout # 8 (imizuzu engama-22)

Izinsiza kusebenza: ama-dumbbells.

• Isikwele siphakamisa umlenze x 20
• Isinyathelo esiseceleni idolo phezulu isinyathelo ukuze ubuye emadolweni x 10/10
• Ithanga langaphakathi liphakamisa x 20/20
• Izandiso zomlenze wegobolondo le-Clam x 20/20
• Amapulangwe amadolo x 20

9. I-Bunny Slope Workout # 9 (imizuzu engama-24)

Izinsiza kusebenza: ama-dumbbells.

• Ingaphambili lunge ngamadolo phezulu x 10/10
• I-Dead lift / front lift / squat & cindezela x 10
• Umlenze omfushane wokuguqa uphakamisa x 20 + 10 x lunge umile (phinda komunye umlenze)
• I-Dumbbell V-phakamisela ku-Bridge x 20
• Ama-crunches wesiphambano esiphakeme anesisindo x 20

10. I-Bunny Slope Workout # 10 (imizuzu engama-20)

Izinsiza kusebenza: ama-dumbbells, i-fitball.

• Deadlift to Squat ngebhola ngaphezulu x 15
• Imigqa ye-DB x 15
• Phusha phezulu x 15
• Umlenze we-Butterfly Uphakamisa x 15
• Ukucindezela kwesifuba x 15
• Isinqe esinesisindo siphakamisa x 15
• Crunch enesisindo se-Criss Cross x 16

11. I-Bunny Slope Workout # 11 (iminithi engu-21)

Izinsiza kusebenza: i-fitball.

• Ama-Circle squats anebhola laseSwitzerland x 10
• Ukuma uzwane kuthinta x 10/10
• Izandiso Zasemuva x 10
• Phusha ama-Ups x 10
• I-Swiss Ball hip inqamula phezu kwe-x 10 alt.
• I-Swiss ball hamstring curl x 10

I-12.Bunny Slope Workout # 12 (19 amaminithi)

Izinsiza kusebenza: ama-dumbbells, i-fitball.

• V - Isinyathelo se-squat esine-curl / Deadlift x 10
• Ukuguqa ngamadolo ukuphakamisa ehlombe cindezela x 20
• Ukukhahlela emuva nge-20/20 (glutes)
• Imigqa efanayo kubhola lokuzivocavoca x 10
• Phuma uphushe ibhola lokuzivocavoca x 10

13. I-Bunny Slope Workout # 13 (imizuzu engama-19)

Izinsiza kusebenza: ama-dumbbells, i-fitball.

• Isisindo somlenze we-Curtsy lunge esindayo x 10 alt.
• I-Sumo Squat enesisindo ne-curl ngaphezulu kwe-lateral phakamisa x 10
• Ukuphakamisa umlenze webhabhathane ukuphokophela phezulu ebholeni lokuzivocavoca x 10
• Ukuphakamisa i-Hip esifubeni ukucindezela ibhola lokuzivocavoca x 10
• Ukuphakamisa umlenze uzwane x 10

14. I-Bunny Slope Workout # 14 (imizuzu engama-18)

Izinsiza kusebenza: akudingeki.

• Isikwele siphakamisa umlenze x 12
• I-Hip iphakamisa i-x 20 + 20 phezulu
• Umlenze wedolo osekelwa ohlangothini lweplank lift 10/10
• Ukuguqa ngamadolo x 10
• Isandiso somlenze ku-plank ephezulu x10 / 10

15. I-Bunny Slope Workout # 15 (imizuzu engama-19)

Izinsiza kusebenza: ama-dumbbells.

• Side squat Side neheel phakamisa x 10 kushintshana
• I-Side lunge igobele umugqa x 10 kushintshana
• IPlank tuck tuck push up x 10 imilenze eshintshanayo
• Izikwele ezibuyela emuva x 10
• I-Rocky Sit Ups x 10

16. I-Bunny Slope Workout # 16 (imizuzu engama-17)

Izinsiza kusebenza: ibhendi yenjoloba yokufaneleka.

• Isinyathelo esiseceleni sohlangothi nebhendi yamandla x 12
• Cindezela ku-Plank x 10 v isinyathelo
• Ukubeka umlenze kuphakama ngebhendi yamandla 20/20
• Isikele esivundlile x 20
• Ukukhulisa i-Hip abductor cindezela x 20

17. I-Bunny Slope Workout # 17 (imizuzu engama-22)

Isisetshenziswa: ibhande lokuqina lokuqina, ama-dumbbells.

• Ukufa kwesokunxele kwamaphaphu x 20 alt.
• Ukugqokwa ngebhendi yamandla x 20/20
• Umlenze owodwa uguqe uphakamise phezulu x 10/10
• Ukuphakama Kwethanga Langaphakathi ngePower Band 20/20

18. I-Bunny Slope Workout # 18 (imizuzu engama-19)

Izinsiza kusebenza: ibhendi yokuzivocavoca, ama-dumbbells, i-fitball.

• Isiphakamisi esifile siphakamise isithende x 15
• I-Stationary Lunge 15/15
• ISumo Squat x 15
• Imigqa yePlank esekelwayo ye-Hip x 20 alt. - kuqinisiwe
• UDummbell V-phakamisela iHip Raise ngebhola lokuzivocavoca x 20 - crewed up
• Criss Cross isisindo esinesisindo ebholeni lokuzivocavoca x 20 alt.
• Dlulisa ibhola x 10
• Ukuguqa isithende kuphakama nge-Power band x 15/15
• Ukugqokwa ngePower Band x 20/20 (ukuphakamisa amadolo)
• Ukuphakanyiswa kwesinqe esibanzi ngamandla ebhendi kukalishwe isisindo x 20

19. I-Bunny Slope Workout # 19 (imizuzu engama-14)

Isisetshenziswa: ibhande lokuqina lokuqina, ama-dumbbells.

• Ukuphakamisa imilenze (x3) ohlangothini kuya kohlangothi (x3) ngamabhendi kagesi x amasethi ayi-10
• Phindela emuva i-squat x 15
• Phambili / emuva emuva lunge 10/10
• Squat bese ucindezela x 15
• Phusha ama-tucks ama-3/10 amaphuzu amadolo x XNUMX alt. imilenze
• I-Clam eceleni kwe-crunch 10/10
• Ukuthinta i-Hip Raise x 15 isithende

20. I-Bunny Slope Workout # 20 (imizuzu engama-23)

Izinsiza kusebenza: ama-dumbbells.

• I-Curtsy Lunge kuya ku-Squat x 20 alt
• I-Side Lunge Bent Over Row x 20 alt
• Ukulinganisa i-Squat ngaphezulu Cindezela x 20 alt.
• ISantana Siguqa Phusha Up x 10
• Isikele Esingenalutho (x3) Phakamisa Imilenze Phakamisa x 20

If usaqalaKunconywa ukuthi unake lezi zinhlelo ezilandelayo:

• Isiqalo Sangempela: isethi yokuzivocavoca yamaviki angu-8 yabaqalayo
• I-YOUv2 evela kuLeandro Carvalho: uhlelo olukhulu lwabaqalayo!
• Ukusebenza okuncane kwe-cardio okuvela ku-FitnessBlender kwabaqalayo

Uhlelo olulungele abaqalayo Ukwehlisa isisindo