Ukuzivocavoca okuphezulu okungu-10 okuvela kuFitnessBlender okuzokusiza ukuthi ushise amakhalori ayi-1000 ekilasini elilodwa!

I-FitnessBlender ingosi edume kakhulu yokuqeqeshwa kwamahhala online. Abadali bayo, umbhangqwana oshadile uKelly noDaniel, eminyakeni engu-5 edlule bavule isiteshi sakhe ku-youtube, kanti njengamanje ababhalisile bangabantu abangaphezu kwezigidi ezi-4!

Sikunikeza ukuzivocavoca okukhulu okungu-10 okuvela esiteshini seFitnessBlender, okuzokusiza ukuthi ushise amakhalori afinyelela ku-1000 ekilasini elilodwa! Ividiyo ithatha imizuzu engama-60-90, ngakho-ke izodinga ukukhuthazela okuhle. Uhlelo olunjalo lungenziwa ama-1-2 izikhathi ngeviki ukwehlukanisa amakilasi akho, uthole ukushaja okuhle kwezemidlalo futhi unikeze ukushaya okuchotshozayo kwesisindo eseqile emzimbeni. Akufanele wenze lokhu kuvivinya umzimba izikhathi ezingaphezu kuka-3-4 ngesonto, ngaphandle kwalokho uzibeka engcupheni yokwehlisa umzimba noma we-overraining.

Ngakho-ke ungaqeqesha kanjani lezi zinhlelo:

• Yenza lezi zivivinyo Izikhathi ezi-3-4 ngesonto, uma uhlela ukukwenza kuzo kuphela
• Yenza lezi zivivinyo Izikhathi ezi-1-2 ngesonto , uma ufuna ukwehlukanisa amakilasi akho ajwayelekile

Zonke izinhlelo ezifakiwe zenzelwe kuphela kwabasebenza abanolwazi - ingxenye enkulu yevidiyo, ubunzima buyalinganiselwa amaphuzu aphezulu kwangu-5 kwangu-5. Inani eliqondile lamakhalori ashisiwe ngeseshini ngalinye linqunywa ngawodwana, ngokuya ngokulungiselela kwakho nokukhuthala kwakho ngesikhathi sokwenza lo msebenzi. Ukuzivocavoca umzimba akulungele ukwehlisa isisindo somzimba kuphela kodwa nokususa izindawo eziyinkinga nokuthinta umzimba.

Kumavidiyo amaningi uzodinga ama-dumbbells. Kuzo zombili lezi zenzo uzozibandakanya ekunciphiseni isisindo ngaphandle kwemishini eyengeziwe. Uma isisindo singesona isidumbu, ungavele ukhiphe ingxenye yamandla kuhlelo, ushiye ingxenye kuphela ne-HIIT nengxenye yesisu. Sincoma ukuthi uzame amavidiyo ahlukahlukene wezipho ukuze uzikhethele uhlelo oluhle kakhulu.

Ukuzivocavoca okukhulu ama-calories ayi-1000 avela kuChristine Salus

Ukusebenza okungu-10 ngama-calories ayi-1,000 XNUMX avela kuFitnessBlender

1. I-1000 Workout Yekhalori: I-HIIT Cardio, Ukuqeqeshwa Komzimba Wonke

• Amakholori: kcal 866-1136
• Isikhathi Esithathwa: imizuzu ye-87
• Ubunzima: 5
• Izinsiza kusebenza: ama-dumbbells
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba ophansi

Lokhu kuvivinya umzimba kwakhiwe ngendlela yokuthi ungakuqeda kuze kube sekugcineni, ungapheli amandla ngaphambi kwesikhathi. Abaqeqeshi bakholelwa ukuthi kulolu hlelo bathole ibhalansi enkulu. Amakilasi anzima ngokwanele ukuthi ungashisa amakhalori ayi-1000, kepha ulinganisele ngokwanele ukuze ukwazi ukukufeza kuze kube sekugcineni.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 5 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• Umzila Wemizuzu engama-36 we-HIIT. I-HIIT-Workout 16 izivocavoca imizuzwana engama-20 ukuzivocavoca - ukuphumula kwemizuzwana engu-10, imizuzu engu-2 yokuphumula phakathi kwengxenye (IBurpee Squat Holds, Fly Jacks, Lateral Jumps, 2 Hooks 2 Uppercuts + 2 Jumping Jacks, Traveling Push Ups, Static Running Man Knees)
• Imizuzu engama-20 Ingqikithi Yokuqeqeshwa Kwamandla Omzimba. Ukuqeqeshwa kwamandla ngama-dumbbells, ama-combo umzimba ama-6, ukuphindaphinda okungu-10 kokuvivinya ngakunye (I-Pullover + Jackknife Crunch, i-Weighted Squats + i-Overhead Press, i-Deadlift + Row, i-Bridge + Chest Press, ama-Lunges ahlukile + ama-Curls, i-Ski Squat + Tricep Kickbacks).
• Imizuzu engu-20 Abs. Ukuqeqeshelwa phansi imisipha yesisu ukuzivocavoca okungu-9, imizuliswano emi-2, ukuzivocavoca imizuzwana engu-50, ukugqashuka kwamasekhondi ayi-10 (Side Plank, the V Leg Crunches, Static Plank, Single Leg Drops).
• 6 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

2. I-1000 Calorie Workout Video-Abs, HIIT Cardio, Amandla

• Amakholori: kcal 627-1028
• Isikhathi Esithathwa: imizuzu ye-88
• Ubunzima: 5
• Izinsiza kusebenza: ama-dumbbells (engxenyeni yesibili yekilasi)
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba wonke

Okunye ukuzilolonga okukhulu ngama-calories ayi-1000. Kubuye futhi umsebenzi oyinkimbinkimbi kuwo wonke umzimba, okubandakanya ukuzivocavoca kwe-abs, isikhawu se-cardio namandla engxenye enezisindo. Ngenkathi uqeqeshwa uzozizwa ucindezeleke ngokuphelele, kepha ekupheleni kohlelo kuzokukwenza uzizwe unamandla futhi ujabule kakhulu.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 6 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• 10 Minute Abs futhi Obliques Workout. Ukuqeqeshelwa phansi imisipha yesisu, ukuzivocavoca okuyi-10, ukuzivocavoca imizuzwana engu-50, ukugqashuka kwemizuzwana eyi-10 (I-Crunch, iPlank ne-Supermen).
• Umzila Wemizuzu engama-36 we-HIIT. Ukuzivocavoca nge-HIIT, ukuzivocavoca imizuzwana engu-20, ukuhlukana kwemizuzwana engu-10, imizuliswano eminingana (IBurpee, squat Uyagxuma, squat AmaJacks, High Amadolo, Iplanki AmaJacks)
• Imizuzu engama-26 Ingqikithi Yokuqeqeshwa Kwamandla Omzimba. Ukuqeqeshwa kwamandla ngama-dumbbells, ukuzivocavoca okungu-12, ukuphindaphinda okungu-10 kokuvivinya ngakunye (Ama-Bicep Curls, i-Tricep Extensions, ama-squats, ama-Chest Presses, ama-Shoulder Presses, ama-Pullovers).
• 8 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

3.I-Insane Cardio Workout Inselele Ukuzivocavoca Okunzima

• Amakholori: kcal 610-1098
• Isikhathi Esithathwa: imizuzu ye-61
• Ubunzima: 5
• Inventory: ayidingeki
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, ithoni
• Gxila: umzimba ophansi

Lokhu kuqeqeshwa kwesikhawu kuma-calories ayi-1000 kuzoba nzima kakhulu. Ukusebenza kahle kwayo kuqukethe okulandelayo: umthwalo wakho uzokhula ngokukhathala okwandayo. Ngikulindile izivivinyo ezi-8 kuphelalokho kuyaphindwa emizuliswaneni engu-6. Futhi ngomjikelezo ngamunye, umthwalo uzokhula.

Esiwombeni sokuqala sokuzivocavoca kudlule imizuzwana eyishumi emzuliswaneni wesibili ngemizuzwana engama-10 esiwombeni sesithathu imizuzwana engama-20, njll. Ngokulandelana emzuliswaneni wesithupha wokuvivinya umzimba imizuzwana engama-30. Lokhu kusho ukuthi umzuliswano wokuqala uzohlala imizuzu emithathu kuphela nomzuliswano wokugcina cishe imizuzu eyi-10. Kumjikelezo ngamunye, amakhefu phakathi kokuvivinya ngakunye yimizuzwana engu-15. Phakathi kwamarounds ikhefu elingu-1.

Exercises: I-Single Leg Burpee (L no-R) Side Lunge Pops (L no-R), Mt Climber Vuka, Ama-squat Jacks, Push Up Jacks, amaDolo aPhezulu.

Ukuzivocavoca kwe-Calorie eyi-4: I-HIIT Cardio, Amandla ne-Abs

• Amakholori: kcal 406-1011
• Isikhathi Esithathwa: imizuzu ye-96
• Ubunzima: 4
• Izinsiza kusebenza: ama-dumbbells
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, umthelela ophansi wokulayisha
• Gxila: umzimba wonke

Ukuzivocavoca i-1000 Calorie Workout kudlula ndawonye noKelly noDaniel. Zikhombisa ukuzivocavoca okulula (okungacindezelekile) futhi okuyinkimbinkimbi. Uzothola ukuhlukaniswa okujwayelekile kohlelo kube izingxenye: I-HIIT, umthwalo wamandla womzimba wonke nokukhonkotha kokuzivocavoca okusebenzayo. Lolu hlelo kulula ukuphumula, izinga elifunwayo lobunzima - 4.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 5 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• Umzila Wemizuzu engama-30 we-HIIT. Ukuzivocavoca nge-HIIT, ukuzivocavoca imizuzwana engu-20, ukuhlukana kwemizuzwana eyi-10, imizuliswano eyi-10, ikhefu elide eli-1 (I-Front Jack, i-Side Lunge Pop, ama-Jumping Lunges, amaKnees aphezulu, i-Star Jumps, i-Spider Push Ups, i-Side Plank, i-Butt Kickers, i-Burpee)
• Imizuzu engama-32 Ingqikithi Yokuqeqeshwa Kwamandla Omzimba. Amandla okuqeqesha ngama-dumbbells kumgomo wesikhawu, imizuzwana engu-45 iphumule imizuzwana engu-15, imizuliswano engu-8 (Ama-Chest Presses, ama-Deadlifts, i-Squat, i-Lunge eshintshanayo, i-Sumo Squat, i-Pullovers, i-Overhead Tricep Extensions, i-Curtsy Lunge).
• Imizuzu engu-14 Abs. Ukuqeqeshelwa phansi kweCora, ukuzivocavoca okungu-14, ukuzivocavoca imizuzwana engu-50, ikhefu lemizuzwana eli-10 (I-Russian Twist, Ababhukudi, i-Knee Tuck Crunch, i-Side Crunch).
• 8 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

5. 1000 Ikhalori Workout Video-Amandla, HIIT Cardio futhi Abs

• Amakholori: kcal 579-1018
• Isikhathi Esithathwa: imizuzu ye-84
• Ubunzima: 4
• Izinsiza kusebenza: ama-dumbbells
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba wonke

Olunye uqeqesho oluhlanganyelwe uKelly noDaniel, nalo hhayi izinga lobunzima eliphakeme kakhulu. Uhlelo lubanjwe esikimini esijwayelekile, esigabeni samandla uzodinga i-dumbbell.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 6 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• Umzila Wemizuzu engama-33 we-HIIT. Ukuzivocavoca nge-HIIT, ukuzivocavoca imizuzwana engu-20, ukuphumula kwemizuzwana engu-10, imizuliswano engu-8 ngokuzivocavoca okungu-2 (Knee Plank Jack, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
• 11 Minute Abs futhi Obliques Workout. Ukuqeqeshelwa phansi imisipha yesisu, ukuzivocavoca okuyi-10, ukuzivocavoca imizuzwana engu-50, ukugqashuka kwemizuzwana eyi-10 (Ababhukudi, iziqu zebhayisikili, Izinyathelo zeplank, Side Plank).
• Imizuzu engama-25 Ingqikithi Yokuqeqeshwa Kwamandla Omzimba. Ukuqeqeshwa kwamandla ngama-dumbbells, ama-combo umzimba ama-8, ukuphindaphinda okungu-10 kokuvivinya ngakunye (I-Squat + Overhead Press, i-Deadlift Fly, i-Lunge + Curl, i-Side Lunge + i-Lateral Raises, i-Pullover Bridge + Ukukhahlela).
• 10 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

6. Ukuzivocavoca Amakhalori ayi-1000: I-HIIT Cardio, Amandla Omzimba Ophelele, i-Abs

• Amakholori: kcal 671-1022
• Isikhathi Esithathwa: imizuzu ye-84
• Ubunzima: 5
• Izinsiza kusebenza: ama-dumbbells
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba ophansi

Enye ividiyo evela ekuqeqeshweni kuma-calories ayi-1000. Isakhiwo sicishe sifane nezinhlelo zangaphambilini. Okunye ukuzivocavoca kuyaphindwa, kepha kulokhu okuyinkimbinkimbi kugcizelelwa i- ingxenye engezansi yomzimba.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 6 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• Umzila Wemizuzu engama-32 we-HIIT. Ukuzivocavoca nge-HIIT, imizuzwana engama-20 yokuzivocavoca - imizuzwana engu-10 iphumule imizuliswano engu-13 (IJack Squat Burpee, amaJump Lunges, amaPush Ups, amaPlank Jacks, amaS Wall Sits)
• Imizuzu engama-26 Ingqikithi Yokuqeqeshwa Kwamandla Omzimba. Ukuqeqeshwa kwamandla ngama-dumbbells, ukuzivocavoca okungu-12, ukuphindaphinda okungu-10 kokuvivinya ngakunye (I-Chest Presses, Deadlifts, Reverse Fly, Pullovers, Bridge, Lunges, Overhead Presses, Tricep Extensions, Ngaphakathi Kwethanga Kuphakama).
• Imizuzu engu-11 Abs. Ukuqeqeshelwa phansi imisipha yesisu, ukuzivocavoca okuyi-10, imizuzwana engu-45 ukuzivocavoca imizuzwana eyi-15 (Hleka, Amabhayisikili, Isidoda).
• 6 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

7. I-1000 Workout Yekhalori: I-Insane HIIT ne-Bodyweight Workout

• Amakholori: kcal 710-1125
• Isikhathi Esithathwa: imizuzu ye-94
• Ubunzima: 5
• Inventory: ayidingeki
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, ithoni
• Gxila: umzimba wonke

Lo msebenzi uqedile kwesisindo. Kuvidiyo eyodwa iqukethe ukuzivocavoca kwe-cardio, ukuqeqeshwa kwamandla, ama-plyometric, ukuqeqeshwa okusebenzayo, ama-Pilates, i-kickboxing, i-yoga, izivivinyo zesisu, izinqe, amathanga nomzimba ongaphezulu.

Lokhu ngempela ukuzilolonga okunzima. Akunasakhiwo esithile, uzobe ushintsha izivivinyo ezihlukene nokushaya kwenhliziyo okuphezulu kulo lonke ikilasi. Umthelela wokuzivocavoca kwe-plyometric kufakwe izivivinyo ezolile phansi, ngakho-ke uhlelo lungamelana noma kungakapheli imizuzu engama-90.

8. Ukuzivocavoca Amakhalori ayi-1000: I-HIIT, Ukuqeqesha Amandla, i-Abs

• Amakholori: kcal 810-1260
• Isikhathi Esithathwa: imizuzu ye-93
• Ubunzima: 5
• Izinsiza kusebenza: ama-dumbbells
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba wonke

UDaniel usungule ukuzivocavoca okukhulu kwama-calories ayi-1000 futhi kwadingeka uhla oluphelele lokuzivocavoca umzimbaukuqeda ngokuphelele wonke amandla akho. Lolu hlelo lufaka phakathi iseshini ye-HIIT kanye nokuzivocavoca koqweqwe, ingxenye yamandla enesisindo nengxenye enkulu ye-cardio. Umzimba wakho uzosha!

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 6 Imizuzu Yokuzifudumeza. Ukuzivocavoca kweCardio.
• Imizuzu engu-25 HIIT. Ukuzivocavoca nge-HIIT, izivivinyo ezi-8. Imizuzwana engu-20 iphumule imizuzwana engu-10 (I-squat Hold Burpee, iPlank to Push Up, High Dnees, Squatted Side Steps, Kick Throughs, Double Butt Kickers, Jumping Lunge, Push Up Seal)
• I-10 Minute Core. Ukuzivocavoca kuwo wonke amagxolo okuma noma okulele phansi. Ukuzivocavoca imizuzwana engu-50, ikhefu eliyimizuzwana eli-10 (I-Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russian Twist, Plank).
• 20 Amandla Emizuzu. Ukuqeqeshwa kwamandla ngama-dumbbells, izivivinyo ezi-7, imizuliswano emi-3 (Chest Press, Bent Over Row, Beer Press, Pull Over, Overhead Tricep Extension, Bicep Curl)
• Imizuzu engu-15 ye-cardio. Ukuzivocavoca kwe-Cardio, izivivinyo eziyi-15, imizuzwana engu-60 ukuzivocavoca umzimba ngakunye ngaphandle kokuphumula (I-Jumping Jack + Butt Kickers, AmaLunges Ashintshanayo + Sumo Squat Kick, Push Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, Lateral Jumps).
• 6 Minute Phola Phansi. Bophela futhi welule.

9. Ukuzivocavoca Amakhalori ayi-1000: I-HIIT Cardio, Amandla, i-Kickboxing ne-Abs

• Amakholori: kcal 534-1004
• Isikhathi Esithathwa: imizuzu ye-64
• Ubunzima: 5
• Izinsiza kusebenza: ama-dumbbells, ibhentshi (ngokuzithandela)
• Uhlobo lokuzivocavoca: i-cardio, i-HIIT, amandla, ithoni
• Gxila: umzimba wonke

Okunye ukuzivocavoca kwama-calories ayi-1000 avela kuDaniel: kuzokuthatha isikhathi esincane, kepha ithembisa ukuba umthwalo omkhulu kakhulu. Kukulindele i-HIIT, ingxenye yamandla ephezulu, i-cardio kickboxing ne-abs Workout. Ukusetshenziswa kwamandla kuzodinga ibhentshi, kepha ungakwenza ngaphandle kwalo.

Isakhiwo sokuqeqeshwa (kubakaki isibonelo sokuzivocavoca):

• 5 Minute Cardio Ukufudumala. Ukuzivocavoca kweCardio.
• Imizuzu eyi-16 HIIT Cardio. Ukuzivocavoca nge-HIIT, ukuzivocavoca umzimba okungu-10, ukuzivocavoca imizuzwana engama-20, ukuphumula kwemizuzwana engu-10, imizuliswano emi-3 (Star Gxuma, side Ipulangwe, push Phezulu, squat UJack, push Up UJack, Tuck Gxuma, IBurpee, High Amadolo, jumping iphaphu).
• Imizuzu eyi-13 Yokuqeqesha Amandla Omzimba. Ukuqeqeshwa kwamandla ngama-dumbbells womzimba ongaphezulu. Amaqembu ama-3 wokuzivocavoca ama-2, ama-reps ayi-10 (Chest Press, Bent Over Wide Row, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions) /
• Imizuzu eyi-10 ye-cardio kickboxing. I-6 cardio-kickboxing ukuzivocavoca okuhlangene kokuphindaphinda okungu-10 ohlangothini ngalunye (Ama-Jabs ama-2 + ama-2 Crosses, ama-Slow-Mo Reps ama-2, ama-Uppercuts ama-2 + ama-Hook ama-2, ama-2 amadolo + we-Jab + Cross).
• 12 Minute Core noCardio. Ukuzivocavoca ukukhonkotha nezikhathi ze-cardio. Ukweqa okunye nokuzivocavoca phansi ukukhonkotha. Imizuzwana engu-45 ijime ikhefu imizuzwana engu-15 (Tripple Jack, Side Plank, Front Jack, Supermen, Fly Jack, Alternative Lunges, Crisscross Crunch).
• 5 Minute Ukuphola Phansi Nokunweba. Bophela futhi welule.

Awusakwazi ukulinda ukuqala ukuqeqeshwa kuKelly noDaniel? Qala namuhla! Futhi sizolindela impendulo yakho ohlelweni :)

Bheka futhi: ukuqeqeshwa kwe-20 TABATA esiteshini se-youtube solimi lwesiRussia iFitnessoManiya.

Ukwehla kwesisindo, Kamandla, Ngokuqina nobukhulu bemisipha, Ukuqeqeshwa kwesikhawu