Ukusebenza okuphezulu kwe-10 kwe-cardio yasekhaya imizuzu engama-30: ingxenye yesibili

Muva nje, sikulungiselele ukukhethwa kokuzivocavoca kwemizuzu engama-30 kokunciphisa umzimba nokushisa amafutha. Namuhla sekuyisikhathi sokuqhubeka nohlu lwezinhlelo ezisebenzayo, ezizokuvumela ukuthi ushise amanoni, usheshise imetabolism futhi uthuthukise ukuma komzimba wakho.

Khumbula ukuthi uma ufuna ukunciphisa isisindo, ungakhohlwa ukuzibandakanya ekusebenzeni kwe-cardio okungenani ama-2 ngesonto. Ukukhethwa okubanzi kwezinhlelo ze-aerobic kuvumela wonke umuntu ukuthi azikhethele inketho engcono kakhulu yokwenza njalo.

Ukuzivocavoca kweCardio isigamu sehora

1. Ukuzivocavoca kweCardio kusuka ohlelweni i-One Week Shred noJillian Michaels

Enye yezinketho ezisebenza kahle kakhulu futhi ezingabizi kakhulu ze-cardio yasekhaya yizinhlelo uJillian Michaels. Unguchwepheshe wangempela ezindabeni zokushisa okukhulu kwe-aerobic namafutha. Ukuzivocavoca kweCardio kusuka kusonto elilodwa kufinyeziwe kuqukethe izivivinyo ezithandwayo ezivela i-plyometric, i-kickboxing ne-aerobics. Isifundo sihamba isigamu sehora ngaphandle kwekhefu, kepha ungakhathazeki ngakho. UGillian uhlanganise lolu hlelo ngokufanele, eshintsha izivivinyo ezinzima ngokulula, ngakho-ke uzosinda ebangeni lokuzivocavoca.

• I-Cardio kusuka ku-One Week Shred: imizuzu engu-33

2. I-Fat Burning Cardio evela ohlelweni iHip-Hop Abs enoShaun T.

Uma ungafuni ukushisa ama-calories kuphela, kodwa futhi nokuqhuba ukuqeqeshwa ngokhiye omuhle nonomlilo, bese udansa i-cardio noShaun T - yilokhu okudingayo. Hambisa ngaphandle kokuma isigamu sehora bese uzijabulisa ngomculo wokugudla ngomculo ku-hip-hop. Noma ngabe ukude nemidanso ngohlelo lweFat Burning Cardio uzokwazi ukubhekana nakho ngaphandle kobunzima. Konke ukunyakaza kwenziwa lula futhi kufana ne-aerobics yendabuko. Ukugcizelelwa ikakhulukazi ukwenza kukaSean emisipheni yesisu, uzozisebenzisa kuwo wonke amakilasi.

• I-Fat Burning Cardio: imizuzu engama-30

3. I-Less is More Cardio noCindy Whitmarsh

UCindy Whitmarsh uhlala ethunzini lozakwabo abadumile, yize enezinhlelo eziningi ezihloniphekile zazo zonke izinhlobonhlobo. Isibonelo, i-Less is More Cardio - isigamu sehora lokuzivocavoca i-cardio, elingafaka ohlelweni lwakho lokuqina cishe wonke umuntu. Uhlelo lwakhiwe phezu ukunyakaza okusheshayolokho kuphinda kukhuphuke. USindi usebenzisa izivivinyo ezijwayelekile, kepha ngenxa yesakhiwo soqeqesho kukwenza usebenzise isivinini sakho esiphezulu.

• Okuncane kune-Cardio engaphezulu: imizuzu engama-30

4.Ukuzivocavoca kweCardio kusuka kuFix Extreme nge-Autumn Calabrese

I-Fix Extreme iyindlela elandelayo yohlelo oludumile i-21 Day Fix, kepha ngesethi eyinkimbinkimbi yokuqeqeshwa. I-Autumn Calabres yenziwe ngempela ukuzivocavoca ngokweqile kwesisindo esisheshayo nokubaza umzimba. Uma ufuna ukuthola umthamo wokulayisha we-aerobics bese usebenza ngejubane nokukhuthazela, zama iCardio Fix Extreme. Kepha uma uthanda ukweqa nama-plyometrics ekupheleleni komzimba ophansi, khona-ke uzokujabulela uhlelo, iPlyo Fix Extreme.

• ICardio Fix Extreme: imizuzu engama-32
• I-Plyo Fix Extreme: imizuzu engu-31

5.I-Extreme Сardio Сardio Fat Burn ye-Fat Burn noSuzanne Bowen

Uma ungavumelani nokushaqeka, khona-ke njengenye indlela ungazama i-ballet cardio. USuzanne Bowen unolwazi olunzulu ekudalweni Ukusebenza okunomthelela ophansilokho kuzophepha kumajoyini akho. Ngokuvivinya umzimba kukaSuzanne Extreme Сardio Fat Burn amantombazane amabili, ngakho-ke konke ukuvivinya umzimba kwenziwa ngezinhlobo ezintathu zokuxaka. Isifundo sikwazi ukuzivumelanisa kalula nawo wonke umuntu, ngakho-ke silifanele ngokuphelele noma yiliphi izinga lokuqeqeshwa. Ukukhanya kweqa amajack, ukuhlala kwe-UPS, ukuphakamisa imilenze, ukuzivocavoca kuhlelo lwebhande kuzokwenzeka ngokushesha nangempumelelo.

• I-Fat Extreme Burn Сardio: imizuzu engu-25

6.Ukuzivocavoca kweCardio kweFocus T25 noShaun T.

I-Focus T25 iyinqolobane yokuqeqeshwa okufutshane kwekhwalithi. Abathandi be-cardio kukhona okufanele banake kule nkimbinkimbi. Isibonelo, i-Alpha Cardio neCore Cardio. Lezi zinhlelo ezimbili zenzelwe ukuguqula umzimba wakho. Uzokwenza izivivinyo eziphumelelayo zomzimba ongaphezulu nangaphansi, ugcine izinga lokushaya kwenhliziyo endaweni evutha amafutha kulo lonke ikilasi. Zilungiselele ukujuluka, kodwa ukuthola umphumela ofanele. Uma usaqala, zama uhlelo lweCardio Alpha, kepha ukuthuthuka kungaqala ngokushesha kuCore Cardio.

• ICardio Alpha (Alpha): imizuzu engama-28
• ICore Cardio (Beta): imizuzu engama-28

7. IGrit Cardio noGrit Plyo abavela kwaLes Mills

Uma ufuna ukushisa ama-calories amakhulu ngemizuzu engama-30, bese uzama ukuqeqeshwa kwesikhawu esiphakeme kusuka kwaLes mills. Iqembu laseNew Zealand labaqeqeshi likhiqize ngokukhethekile uchungechunge lwezinhlelo ze-HIIT ukwakha umzimba ezemidlalo toned. Isigamu sehora lokuzivocavoca okukhulu, kepha umphumela ngeke uzigcine ulindile. I-Grit Cardio ukuzivocavoca okumsulwa kwe-cardio, lapho uzokwenza khona izikhathi ezimfushane zokuphumula nokuphumula kwamaminithi. I-Grit Plyo iyi-plyometrics enamandla, esebenza kakhulu emzimbeni ophansi. UMillsy ukhiphe izinhlobo ezimbalwa, ngakho-ke ngeke uvinjelwe.

• I-Grit Cardio: imizuzu engama-30
• IGrit Plyo: imizuzu engama-30

8. Ye-Body cardio Shred noJillian Michaels

I-Body Shred ingenye yezinhlelo ezintsha eziyinkimbinkimbi zeJillian Michaels izinyanga ezimbili. Kubandakanya ukuzivocavoca okubili kwe-cardio (amazinga obunzima amabili), okuyikho ngokuphelele efanelekayo ukujwayela njalo. Izinga lokuqala limnene ngokwanele kumthwalo, ukuzivocavoca okusebenzisa amandla kuyashintshana nokulula, ngakho-ke umsebenzi udluliswa kalula. Izinga lesibili liyinkimbinkimbi kakhulu: UJillian ufake izivivinyo eziphambili kakhulu ze-cardio. Kokubili ukuqeqeshwa kwenzeka emahlandla ama-3, umjikelezo ngamunye uqukethe izivivinyo ezi-9-10 ezenziwe kumasethi ama-2.

• ICardio 1: 32 imizuzu
• ICardio 2: 34 imizuzu

9. Ukuzivocavoca kweCardio kusuka ohlelweni lweBikini Bootcamp (“Die per hour”) c Janet Jenkins

UJanet Jenkins wazi kahle ukuthi angakukhuphula kanjani. Uhlelo lwakhe ngesitayela sasehlobo, i-Bikini Bootcamp iyindlela enhle yokuzivocavoca kwekhwalithi ephezulu. Uhlelo oluhle lokushisa amafutha ikakhulukazi ifanele abalandeli bokuqina okushisayo. Vele kuzofanele ujuluke, ngoba ukuqeqeshwa kugijima ngaphandle kokuma. Noma kunjalo, kunezikhathi ezinhle. Cishe konke ukuzivocavoca okukhethwe nguJanette kugcinwe endizeni mpo, okuzokusiza ukumelana nohhafu wehora we-cardio enamandla. Futhi izinto ze-kickboxing zizokwengeza kuhlelo lokwehluka nokusebenza.

• ICardio evela eBikini Bootcamp: imizuzu engama-32

10.Ukuzivocavoca kweCardio kusuka ku-Insanity Max 30 kusuka kuShaun T.

Ukuqeqesha iMax 30 kuzobe sekuqala ukuthuthuka ngokwenhliziyo ye-cardio. Amakilasi uSean awacabangi noma yimuphi umzuzwana ukulahlekelwa, kusukela ekuzivocavoca umzimba okokuqala ngqa ohlanganyela kukho okusebenza kakhulu. I-Complex Max 30 yakhiwe ngokuphelele isigamu sehora le-cardio, kepha ekuqaleni, ungama kwividiyo elula kusuka ngenyanga yokuqala: ICardio Challenge ne-Sweet Intervals. Lezi zinhlelo ziqukethe imizuliswano engu-6 yemizuzu emi-5 ngekhefu elifushane phakathi kwemijikelezo. Uzothola ukuzivocavoca okukhulu kakhulu kwe-aerobic, amandla kanye ne-plyometric okuzokhuphula izinga lokushaya kwenhliziyo yakho kube sezingeni eliphezulu futhi kuzoshisa amanoni emzimbeni wonke.

• Inselelo yeCardio: imizuzu engama-33
• Izikhathi Ezimnandi: imizuzu engama-32

Lokhu kukhethwa kwe-cardio kuzokwanelisa ngisho nokunambitheka okuhle kakhulu. Ungesabi ukuzama izinhlelo ezahlukahlukene, noma ngabe uma uthi nhlá lapho ucabanga ukuthi leyo vidiyo akuyona eyakho. Ukuphela kwendlela ongazikhethela ngayo umsebenzi wakho.