Abaqeqeshi abaphambili aba-10 babaqalayo + iqoqo lamavidiyo elungiselelwe ngomumo

Uthathe isinqumo sokuqala ukuqeqeshwa ekhaya futhi ungazi ukuthi uzoqala kuphi? Sikunikeza abaqeqeshi abaphambili abayi-10 abaqalayo + beqoqo lamavidiyo wamahhala ku-YouTube, ongaqala ngawo ukusebenza ekhaya kalula.

Abaqeqeshi abayi-10 abaphezulu babaqalayo + ividiyo

Abaqeqeshi bafaka amakilasi eziteshini zabo ze-YouTube nakanjani kumahhala. Ungaqala ngokumane ufake ividiyo ethokozisayo.

Sikunikeza ukubuka konke okusheshayo futhi uhlu lwadlalwayo olulungele ngamavidiyo wabaqalayo. Ukuvula uhlu lokudlala chofoza imivimbo ekhoneni eliphezulu kwesokudla. Ukugcina uhlu lwadlalwayo, chofoza iwashi ekhoneni elifanayo eliphezulu elingakwesokudla.

1. Leslie Sansone bese uhamba ekhaya

ULeslie Sansone (Leslie Sansone) inikeza ukuqeqeshwa okuhle kwabaqalayo abafuna ukunciphisa umzimba ekhaya noma nje ukukhulisa umsebenzi wabo womzimba. Amakilasi akhe asuselwa ekuhambeni okujwayelekile (uchungechunge lwe-Walk at Home), kanjalo izolingana cishe noma yimuphi unyaka nanoma yiliphi izinga lokuqeqeshwa. Umthelela ophansi wamakilasi, akukho ukweqa nokusebenza. I-Leslie Sansone ihlanganisa ukuhamba nokuzivocavoca okulula kwamaqembu emisipha ehlukene, ngakho-ke ngeke nje ushise ama-calories, kepha uzwakale nomzimba.

Kuhlu lokudlalwayo olungezansi kunohambo olufushane lokuziqeqesha olungamamayela ayi-1 emizuzwini engu-15 kuya kwengama-20 kanye nesikhathi esisodwa sokuziqeqesha amamayela ama-2 (imizuzu engama-30) namamayela ama-3 (iminithi engama-45) ngomthwalo othuthuke kakhulu. Emakilasini ngeke udinge okokusebenza okwengeziwe.

UKUDLA OKUFANELEKILE: ungaqala kuphi

1 Mile Happy Walk [Hamba Ekhaya 1 Mile]

2. Ukuzivocavoca kwabaqalayo kusuka ku-HASfit

Ividiyo evela ku-HASfit izonxenxa bonke abaqalayo ukuqeqesha ekhaya. Amakilasi afundiswa ngabaqeqeshi uClaudia noJoshua abonisa izinhlobo ezimbili zokuzivocavoca: elula futhi eyinkimbinkimbi, ngakho-ke ungahlala uvumelanisa ukuzivocavoca umzimba kwakho. Inzuzo enkulu ukuhlukahluka kwemithwalo: kukhona i-cardio elula, nokuqeqeshwa kwesisindo ngama-dumbbells wabaqalayo, nokuzivocavoca kwezindawo ezithile ezinenkinga.

Kuhlu lokudlalwayo olungezansi kukhona ividiyo elandelayo yabaqalayo: I-4's low impact cardio Workout yokwehlisa isisindo, 2 ukuqeqeshwa kwamandla ithoni yemisipha, ama-3 amavidiyo ahleli esihlalweni (efanelekile kubantu abadala noma abantu abalimele), 1 ukuqeqeshwa kwabezindaba. Emakilasini uzodinga ama-dumbbells alula 1-2 kg, noma amabhodlela amanzi. Ungaqeqesha ngaphandle kwama-dumbbells.

Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani

3. Ukuzivocavoca kwabaqalayo kusuka kuLucy Wyndham-funda

ULucy Wyndham-mhlanga (ULucy Wyndham-Funda) ethandwa kakhulu, ngakho-ke ukusebenzisa kwakhe kufanelekile ukuhlala unomphela wokuqina kwekhaya. ULucy unikeza izifundo ezilula zokwehlisa isisindo nokususa izindawo eziyinkinga ngaphandle kwemishini eyengeziwe. Ukuzivocavoca kulula ukulandela ukubulawa kwabo, awudingi ulwazi lokuqina. Ividiyo yenziwa ngesizinda esimhlophe esingathathi hlangothi, kwesinye isikhathi umqeqeshi ukhombisa izinketho ezimbili zokwenza izivivinyo.

Kuhlu lokudlalwayo olungezansi ividiyo elandelayo yabaqalayo: Ukuzivocavoca umzimba okungu-3 okunomthelela ophansi okususelwa ekuhambeni okungu-2 kokuzivocavoca kwamathanga nezinqe, ukujima okungu-2 kwesisu, ukusebenza oku-3 kude nezindawo eziyinkinga. Kumakilasi awudingi ukusungulwa.

Amavidiyo wabaqalayo avela kuLucy Wyndham-funda

4. Ukuzivocavoca kwabaqalayo kusuka ku-Fitness Blender

Esinye seziteshi ezithandwa kakhulu zeBlender Fitness nezigidi zababukeli sinikeza izinhlobo eziningi zokuzivocavoca kuzo zonke izinambitheka. Kukhona iqembu labaqeqeshi nezinhlelo zekhwalithi zabaqalayo okulula ukwehlisa isisindo ekhaya. UKelly noDaniel, abaqeqeshi beFitness Blender sebethuthukile ukusebenza okuhle kakhulu kwe-cardio ukuveza umzimba ngezinto zokusebenza ezincane.

Kuhlu lokudlalwayo olungezansi kunokuzivocavoca kwe-cardio kwabaqalayo nokuzivocavoca umzimba we-tone nokushisa amanoni ngezisindo ezilula. Ngokomthetho ungathatha noma iyiphi ividiyo bese uqala ukuyidlala ngaphandle kokuzilungiselela.

Kusuka kuFitnessBlender cardio yabaqalayo

5. Ama-pilates wabaqalayo abavela kuNataliya Papusoi

Kulabo abafuna ukuqeqeshwa, sincoma ukuthi sizame ama-Pilates wabaqalayo abavela kuNataliya Papusoi. Lawa mavidiyo azoba wusizo ikakhulukazi kulabo abaphila impilo yokuzihlalela futhi abanezinhlungu zasemhlane, iqolo noma intamo. UNatalia uchaza kahle amasu nezici zokuzivocavoca ezivela kuma-Pilates, ngakho-ke lawa mavidiyo azosiza wonke umuntu.

Kuhlu lokudlalwayo olungezansi kukhona izivivinyo eziyi-10 zamaPilates zabaqalayo kusuka kumizuzu eyi-15 kuye kwengu-60. Uhlelo lunenombolo ye-serial, kepha ungafunda noma iyiphi ividiyo ngokukhetha isikhathi esikahle sokuqeqeshwa.

Buyekeza ukuqeqeshwa okuvela kuNataliya Papusoi

6. Ukuzivocavoca kwabaqalayo kusuka ku-BodyFit Ngu-Amy

Ukuzivocavoca okuhle kwabaqalayo kunikeza umqeqeshi u-Amy esiteshini sabo se-YouTube iBodyFit. Lapha uzothola izinhlelo zamazinga ahlukene, kepha ikakhulukazi u-Amy uqala ukusebenzisa okulula kwamantombazane. Amakilasi akhe aqukethe inhlanganisela ye-cardio namandla wokuzivocavoca umzimba okunomthelela ophansi, okwenziwa ngejubane eliphansi.

Ohlwini lokudlalwayo olungezansi kukhona ividiyo elandelayo yabaqalayo abavela ku-BodyFit Ngu-Amy: Ukuzivocavoca umzimba okunomthelela ophansi okungu-4 okwehlisa isisindo ubude bezikhathi ezahlukahlukene, imisipha emithathu yokuqeqesha ithoni, izivivinyo ezi-3 zesisu, ukuzivocavoca oku-2 ngemuva kokuzalwa. Emakilasini uzodinga ama-dumbbells alula 1-1 kg, noma amabhodlela amanzi. Ungaqeqesha ngaphandle kwama-dumbbells.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

7. Pilates Wabasaqalayo kusuka Blogilates

UCasey Ho (UCassey Ho), enesiteshi sayo sevidiyo i-Blogilates, ingungoti kuma-Pilates futhi inikezela ukuzivoxavoxa okuncane komthelela omncane ngesisekelo salesi siqondisi sezemidlalo. Ama-pilates ukuzivocavoca okuyinkimbinkimbi ukwenza imisipha yethoni nokulungiswa kwezindawo eziyinkinga zomzimba omncane futhi onethoni. Phakathi kokuzivocavoca esiteshini se-YouTube iBlogilates uzothola ividiyo esebenzayo yesisu esicabalele, izinqe eziyindilinga, imilenze emincane nomzimba wethoni ngokujwayelekile. Kakhulu ividiyo evela kuCasey Ho idlule imizuzu eyi-10-15.

Ohlwini lokudlalwayo olungezansi kuvidiyo elandelayo yabaqalayo: ukusebenzisa okufushane okungu-2 imizuzu eyi-10 kuzo zonke izindawo ezinenkinga, ukuzivocavoca okungu-2 imizuzu engama-20, nemizuzu engama-30 kuzo zonke izindawo ezinenkinga, ukuzivocavoca okungu-2 kwesisu 2 ukuzivocavoca kwamathanga nezinqe, 1 ukuzivocavoca izandla.

Amavidiyo aphezulu ayi-13 wesisu esicaba esivela kumaBlogilates

8. Ukuzivocavoca kwabaqalayo kusuka kuDenise Austin

UDenise Austin (UDenise Austin) , umqeqeshi odumile waseMelika, owayedume kakhulu eminyakeni eyi-10-15 edlule, kepha manje ikhwalithi yayo yevidiyo ayilahleki ukufaneleka. I-Workout Denise inekhono eliphezulu futhi inomoya omuhle kakhulu. Ngokuyisisekelo, kuyanikeza ukuqeqeshwa kwesikhawu, okuhlanganisa imithwalo ye-aerobic namandla ne-dumbbells yokwehlisa isisindo nethoni yomzimba, kepha ku-YouTube ungathola uhlelo lwayo ngesisekelo sePilates.

Kuhlu lokudlalwayo olungezansi kukhona okulandelayo kwabaqalayo: ividiyo yokuqala engu-5 - ukuqeqeshwa kwesikhawu sokuncipha kwesisindo ngokuvivinya umzimba kakhulu, ukuzivocavoca isikhawu esingu-5 kwesibili sokunciphisa isisindo ikakhulukazi ngokuqeqeshwa kwesisindo. Emakilasini uzodinga ama-dumbbells.

Izinhlelo zokusebenza eziphezulu ezingama-20 zokuzivocavoca ekhaya

9. Ukwelula nokuguquguquka kusuka ku-Olga Saga

Kulabo abathanda ukuzivocavoca noma izivivinyo ezisekelwe ku-yoga, sincoma ukuthi unake ividiyo evela ku-Olga Saga. Inikeza okuhlukile izinhlelo zokushaja, ubungqabavu, ukuzelula, ukukhululeka kwengcindezi nokususa izinhlungu emuva, entanyeni, nasemhlane. Ngokuqeqeshwa kwakhe uzophefumulela impilo emzimbeni wakho futhi ungagcini ngokuthuthukisa ukuzelula nokuguquguquka, kepha futhi uthuthukise umzimba wonke.

Kuhlu lokudlalwayo olungezansi kukhona okulandelayo: izivivinyo zevidiyo, ividiyo yokuphumula nokwelula, ividiyo ye-Wellness yokususa izinkinga zasemhlane, i-thoracic nentamo. Amakilasi ane-Olga Saga akulula, kepha kungumthelela ophansi nomthwalo omnene kakhulu, ngakho-ke abaqalayo bangazama ukusebenza kwakhe ngokuphepha.

Amavidiyo we-TOP 15 avela ebuhlungwini beqolo no-Olga Saga

10. Ukuzivocavoca kwabaqalayo kusuka kuJessica Smith

Ekugcineni, ukuqeqeshwa okuhle kwabaqalayo kunaye noJessica Smith (UJessica Smith). Amakilasi akhe afanelekile uma ufuna ukuzibandakanya ngokuzivocavoca umzimba njalo ngaphandle kwengcindezi nemithwalo ekhathazayo. Inikeza ukuzivocavoca okuhlukahlukene kokuncipha kwesisindo nge-tempo elinganiselayo kanye nokuvivinya umzimba okuhlukahlukene. Futhi yize izinhlelo zokubukwayo zihlupheka kancane, uJessica uyashesha ukucabanga ukuthi ngale nkinga, ukhohlwa ngokushesha okukhulu.

Kuhlu lokudlalwayo olungezansi kunezinhlelo ezilandelayo zabaqalayo ezivela kuJessica Smith 4 ukusebenzisa okususelwa ekuhambeni okusheshayo okunezakhi zokuzivocavoca ukuya kwimisipha yethoni, ukujima okungu-2 kwe-HIIT kwabaqalayo 1 kokusebenza okunamandla we-cardio, ukuqeqeshwa kwamandla okukhanya oku-1 ngama-dumbbells kanye nokusebenza okungu-2 kweBarrie izindawo eziyinkinga. Ividiyo ithatha imizuzu engama-20-40.

Ukuhamba, Ukuzivocavoca Kwabaqalayo: Ukuhamba kwamahhala okugcwele kwama-30-Minute Power Interval Walk

Bona futhi amanye amaqoqo ethu:

Ngaphandle kwesitoko, Kwabaqalayo, Ukwehlisa isisindo

shiya impendulo