Ukuzivocavoca okuphezulu okuyishumi okuphezulu kwasekhaya okuyimizuzu engu-10-15

Asikho isikhathi sokwenza ukuqeqeshwa kwe-cardio? Imizuzu engu-15-20 ngosuku ingathola konke! Sikunikeza ukusebenza okuphezulu okungu-10 kokusebenza okufushane kwe-cardio kokuqeqeshwa ekhaya. Uzokwazi ukusebenza ekwehliseni isisindo nasekuthuthukiseni ukubekezela ngempumelelo, ngokushesha nangendlela efanele.

Ukuzivocavoca okufushane kwe-cardio imizuzu engu-15-20

1. ICardio Dance yabaqalayo uTracy c Anderson

UTracy Anderson udala izinhlelo ezihluke ngokuphelele ezahluke kakhulu kwezinye izifundo zevidiyo. Isisekelo sokuzivocavoca kwakhe nge-cardio akuyona indlela ejwayelekile yokuzivocavoca umzimba, futhi umdanso onesigqi uhamba. Ikakhulukazi kwabaqalayo uTracy udale okuyinkimbinkimbi yokwehlisa isisindo Beginner Dance Cardio. Kubandakanya ukusebenzisa okufishane kokudansa ukukusiza ushise ama-calories namafutha. Ividiyo yemizuzu engu-15 izoba ukwengeza okuhle emisebenzini yansuku zonke. Uhlelo luhlinzeka ngamazinga amane wobunzima ukuze ukwazi ukuhamba ngesinyathelo ukuze ungene ezindleleni zokufundisa zomqeqeshi.

• I-Cardio Dance Yabaqalayo: Ileveli 1 (imizuzu eyi-16)
• I-Cardio Dance Yabaqalayo: Ileveli 2 (imizuzu eyi-15)
• I-Cardio Dance Yabaqalayo: Ileveli 3 (imizuzu eyi-15)
• I-Cardio Dance Yabaqalayo: Ileveli 4 (imizuzu eyi-17)

Funda kabanzi mayelana neCardio Dance yabaqalayo ..

2. Ukuzivocavoca nge-HIIT okuvela eTurbo Fire no-chalene Johnson

Uma uluthanda uhlelo lushisa, bese uzama ukuqeqeshwa kwesikhawu esiphakeme (HIIT) kusuka kuTurbo Fire. UChalene Johnson ngempela kukwenze usebenze ngo-100%. Ukusebenza kahle kwemizuzu eyi-15-20 yoqeqesho kuhlelo lwe-HIIT kuqhathaniswa nokuqashwa ngokugcwele. Ulinde izikhawu ezinamandla ngamandla amakhulu, ashintshana ngezikhawu ezimfushane zokuphumula. Ukuqeqeshwa kwakhelwe ekuzumeni okwethusayo futhi ubunzima bungaphezu kwesilinganiso.

• I-HIIT 15 (imizuzu eyi-15)
• I-HIIT 20 (imizuzu engu-20)

Funda kabanzi ngomlilo weTurbo ..

3. UKickboxing (Kickbox FastFix) noJillian Michaels

Uma unesimo esihle sokulwa nemidlalo ekuqeqesheni, zama i-kickboxing noJillian Mykes. Amakilasi akhe aqukethe izibhakela ezinamandla nokukhahlela - ngenxa yalokho, wena gcwalisa amanoni bese uqinisa imisipha yemilenze, izingalo nesisu. Uhlelo lweKickbox FastFix luqukethe ukusebenza oku-3: umzimba ongaphezulu, umzimba ophansi nesisu. Ungahlala kweyodwa yamavidiyo (kuya ngezindawo ezinezinkinga zakho) noma ukushintsha phakathi kwabo bobathathu. Isakhiwo esilula futhi esifaneleka kahle nakwabaqalayo.

• I-Kickbox FastFix: Umzimba Ophezulu (imizuzu engu-20)
• I-Kickbox FastFix: Umzimba Ophansi (imizuzu engama-20)
• I-Kickbox FastFix: Abs (iminithi engama-21)

Imininingwane engaphezulu ngeKickbox FastFix ..

4. UCardio ovela ohlelweni 22 Minute Hard Corps noTony Horton

Lapho enza i-22 Minute Hard Corps uTony Horton wasebenzisa izindlela zokuqeqesha zamasosha ase-us. Imizuzu engama-22 ye-cardio enamandla futhi kungekudala uzokwazi ukuthola isimo esihle. Inkimbinkimbi ifakiwe i-cardio Workout amazinga amathathu obunzima. Futhi uma iCardio 1 ifaneleka ngisho nokuqeqeshwa okuphakathi, iCardio 2 neCardio 3 - izifundo zokuthuthuka. Ukuzivocavoca kwe-22 Minute Hard Corps kufaka phakathi ukuzivocavoca okukhulu kwe-cardio namandla okuphindwa kumarounds amathathu.

• ICardio 1: 23 imizuzu
• ICardio 2: 23 imizuzu
• ICardio 3: 23 imizuzu

Funda kabanzi mayelana ne-22 Minute Hard Corps ..

5. UCardio Capoeira woMzimba Wemizuzu engama-20 noBrett Hebela

I-Capoeira ubuciko bokulwa baseBrazil obuhlanganisa izinto zomdanso nama-acrobatics. UBrett Hebel wayengagcini nje ngokuba ngumuntu odla imfanelo yokuzivocavoca, kodwa futhi wayengomunye wabalandeli abadume kakhulu be-capoeira. Ukuzivocavoca kwakhe nge-cardio kusuka kulolu hlelo, i-20 Minute Body akunakwenzeka ukuthi kube nzima, kepha umsebenzi wayo oyinhloko owenzayo. Ukhuphula i-pulse bese uvula imetabolism yakho eshisa amafutha. Ungesabi ubuciko bokulwa obungaziwa baseBrazil, ngakho-ke uBrett ukhombisa ukunyakaza okulula kakhulu ukuqeqeshwa kudluliswa kalula ngokwanele.

• ICardio Capoiera (imizuzu engama-20)

Funda kabanzi mayelana neCardio Capoiera ..

6.Ukuzivocavoca kweCardio kusuka ku-Quick Burn Cardio Denise Austin

Uma ukhetha indlela yendabuko yokuzivocavoca umzimba, zama ukuzivocavoca ngamaminithi angu-20 noDenise Austin. Shisa amanoni futhi usheshise imetabolism ngesikhawu esihle esisheshayo se-Quick Burn Cardio. UDenise unikeza ukuzivocavoca kukaRockin okubandakanya ukweqa okulula nezakhi ze-kickboxing. Lolu hlelo luphelele ezingeni labaqalayo nabaphakathi lokuqeqeshwa, nakwalabo abangathandi umthwalo osindayo. Ukhuphula i-pulse futhi ususe isisindo esiningi, kepha ngaphandle kokuhlukumeza umzimba.

• I-Quick Burn Cardio: Ukuqeqeshwa Kwesikhawu (imizuzu engama-20)

Funda kabanzi mayelana ne-Quick Burn Cardio ..

7.Ukuzivocavoca kweCardio kusuka ku-Beginner Cardio & Amandla ngokukhanya kweZuzka

IZuzka light ingcweti yangempela emkhakheni we ukusebenzisa okufushane okusebenzayo. Uhlelo lwakhe lunokuqukethwe okufushane nokukhiqiza kakhulu. Uhlelo lwe-Beginner lufaka ukusebenzisa ama-cardio ayi-10 ngobunzima obuqhubekayo obuzokwenza ube mncane ngisho nemizuzu engu-15-20. UZuzka usebenzisa umthwalo oshaqisayo esifundweni kungukugxuma kwe-plyometric, ama-burpees, i-Push-UPS, ukuzivocavoca ngentambo. Ungakhohliswa igama lohlelo, ubunzima abunakubalwa ezingeni lokuqala lobunzima. Kepha uma usuvele uthuthukile ekuqeqeshweni, mane ukhethe izifundo zakamuva zesifundo.

• I-Cardio yokuqala: 1-10 (imizuzu engu-15-20)

Funda kabanzi mayelana ne-Beginner Cardio & Amandla ..

8. Izinhlelo zeCardio zeMithetho Yesikhumba ebhalwe nguBob Harper

UBob Harper akunakushiwo ukuthi iqembu labaqeqeshi elinikeza umthwalo omnene. Uhlelo lwayo lugcwele izivivinyo ezijulile okwehlisa isisindo esheshayo nephumelelayo. Lesi sakhiwo sasihlanganisa ne-Skinny Rules cardio Workout amazinga amane obunzima. Isikhathi senkambo yemizuzu engu-15-20, umthwalo ozowuthola mkhulu kakhulu. UBob usebenzisa izinhlelo ezimbalwa kuphela zokuzivocavoca, kepha lokhu kwanele ukukhuphula izinga lokushaya kwenhliziyo yakho kube inani lalo eliphakeme.

• I-Cardio WOD 1 (imizuzu engu-16)
• I-Cardio WOD 2 (imizuzu engu-19)
• I-Cardio WOD 3 (imizuzu engu-19)
• I-Cardio WOD 4 (imizuzu engu-13)

Funda kabanzi mayelana ne-20 Minute Body ..

9. Funda & Burn: Burn kusuka Turbo Jam nge chalene Johnson

Kepha uma usanda kuqala ukwenza imfanelo, imithwalo enjengoBob Harper akunakwenzeka ukuthi uzoboniswa. Kwabaqalayo kukhona ividiyo enhle evela kuhlelo oluhlanganisiwe lweBurn Turbo Jam. Lokhu ukuqeqeshwa okufushane kwe-cardio, okususelwa ku-kickboxing. Ukunyakaza okulula okutholakalayo, isikhathi esifushane - yenzelwe abaqalayo nje. Vele, ngokuhamba kwesikhathi, uzophuthelwa imithwalo, kepha okokuqala iBurn kuzoba ukuqeqeshwa kwakho okubaluleke kakhulu.

• Funda & Burn: Burn (imizuzu eyi-17)

Funda kabanzi ngeTurbo Jam ..

10.Ukuzivocavoca kweCardio kukaWeider Ruthless Steve Uria

USteve Uria onesihluku udale uhlelo lokwakha umzimba onamathoni futhi oqinile. Lolu hlelo lubandakanye ukusebenzisa okungafani okungama-20 okunekhwalithi eyodwa efanayo - bahlala cishe imizuzu engama-20. USteve akuyona eyakhayo ngokukhetha ngokukhetha izivivinyo, iningi lalo liyaphindwa kusuka esifundweni kuye esifundweni. Kepha ukusebenza kwesixakaxaka sayo akubuzwa: ukuzivocavoca okukhulu, i-Weider Ruthless izokwenza ujuluke. Uhlelo ngalunye lwe-cardio uSteve Uria lunezici zalo, ngakho-ke kungakuhle ukuthi uqhathanise konke ukuzama ukukhetha inketho enhle kakhulu.

• Izikhathi ze-Lunatic (imizuzu engu-19)
• INitro Burn (imizuzu engu-21)
• Ukuvuza (iminithi engama-21)
• Rip 10s (21 iminithi)
• Isivinini, Amandla, Umjuluko (iminithi engama-21)

Funda kabanzi ngo-Weider Ruthless ..

Ukuthola uhlelo oluhle kakhulu, ngiphakamisa ukuthi uzame zonke izinketho. Njengoba ukwazi ukubona, ukuzivocavoca kwe-cardio akudingeki ukuthi kube isikhathi eside futhi kube yisicefe. Imizuzu engu-20 ngosuku umzimba uzokwazi ukuthola zonke.

Bona futhi:

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