Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, kugxilwe esiswini ukushisa ama-calories nokuqinisa umshini

Isisu siyindawo eyinkinga enkulu yabesifazane abaningi. Enye yezindlela eziphumelela kakhulu ukulwa nesisu se-flabby inhlanganisela yokuzivocavoca kwe-cardio nokuzivocavoca kwe-muscle corset. Sikunikeza ukukhetha okuhle kokusebenza kwe-cardio kwesisu kusuka kuFitnessBlender kusuka kuCardio naku-Abs Workout okuzokusiza ukuthi ushise amakhalori futhi uqinise imisipha yesisu.

Ukuhambisana ne-Workout Cardio ne-Abs FitnessBlender kusuka?

• Labo isisu nesinqe okuyindawo yabo okuyinkinga.
• Kulabo abafuna ukusebenza kanzima ukuqinisa i-corset yemisipha.
• Kulabo abafuna ukuqeqeshwa kwekhwalithi yekhwalithi yekhalori evuthayo.
• Kulabo abafuna ukunciphisa umzimba.

UDaniel noKelly banikeza ukuqeqeshwa kwezikhawu ezisezingeni eliphakeme, okuzivocavoca i-cardio okunye nokuzivocavoca phansi kwesisu nasesimisweni semisipha. Ulinde ukuzivocavoca okukhulu kwe-aerobic nezikhathi ezincane zokuphumula ngesikhathi sokuzivocavoca ku-Mat. Ngeke nje ushise amakhalori ngempumelelo kuphela futhi uqinise imisipha yakho eyinhloko, udonse isisu sakho uphinde usebenze leyo ndawo emuva nasesinqeni. Amakilasi afaka ukuzivocavoca kwe-plyometric eqhumayo, izivivinyo zangemuva zemisipha yesisu, ukuzivocavoca kwesisu ukusebenza emuva nangemuva, okokubhinca ukuqiniswa okujwayelekile kwe-corset.

Izinhlelo zivame ukuhlala imizuzu engama-30-40 futhi zenzeke ngaphandle kwempahla. Encazelweni engezansi kukhombisa ubude besifundo, izinga lobunzima (kwabangu-5), ikhalori, uhlu lokuzivocavoca - idatha ethunyelwe ngabaqeqeshi beFitnessBlender. Ezinye zalezi zivivinyo ze-cardio zesisu azifaki ukufudumala nokuqina, ngakho-ke qiniseka ukuthi uzizamela wena. Ngokwesibonelo:

• Kulungele: https://youtu.be/iYFKB5fgqtQ
• Bophela: https://youtu.be/u5Hr3rNUZ24

Uma indawo yakho enenkinga isisu sakho bese wenza lokhu kusebenze izikhathi ezingama-3-4 ngesonto. Uma unenkinga yendawo ingxenye engezansi yomzimba, yenza lokhu kuzivocavoca isikhathi esingu-1 ngesonto ukuqinisa i-corset yemisipha, kanti ezinye izinsuku zenza ukuvivinya umzimba wonke komzimba nokuzivocavoca amathanga nezinqe. Isibonelo, bheka:

• Ukuzivocavoca okuphezulu okungu-14 okuphezulu kwamathanga nezinqe ngaphandle kokugxuma kusuka eGymRa
• Ukuqeqeshwa kwamandla okuphezulu okungu-15 ngama-dumbbells emilenzeni nasezinqeni ezivela kuFitnessBlender

Futhi, ungakhohlwa ukuqeqesha umzimba wonke uwonke:

• Ukuzivocavoca okuphezulu okungama-20 kwethoni yemisipha enama-dumbbell ngu-Heather Robertson

Ukuzivocavoca kweCardio ngokugxila kukor kusuka kuFitness Blender

1. Ukuzivocavoca kweCardio ngokuzivocavoca okushintshanayo

• Amakholori: 257-407
• Isikhathi Esithathwa: imizuzu ye-37
• Ubunzima: 4
• Ngaphandle kokuzifudumeza nokupholisa phansi

Kulesi Amazing cardio isisu elinde wena 7 emahlandla umzimba. Umjikelezo ngamunye uqukethe izivivinyo ezimbili: ukuzivocavoca oku-1 kwe-cardio nokuzivocavoca okungu-1 kwemilenze phansi. Ukuzivocavoca umzimba kwenziwa imizuzwana engama-30, umzuliswano ngamunye uyaphindwa emathangeni ama-2. Ngakho-ke, uzoshintsha i-cardio ngokushisa ama-calories nokuzivocavoca ukukhipha imisipha yesisu.

Ukuzivocavoca:

• AmaJack Jumping; Amadolo Tuck Crunches
• I-lateral Jump nge-Knee Up; Ama-Crisscross Crunches
• 4 Jack Steps + 2 Crossover Jacks; I-Static Plank Hold
• Isikwele neHook; I-Cross Touch Crunch
• 2 Hop Squat; Isikisi Ukukhahlela
• Okudonsayo kokuma okumile; Ukukhahlela Kwe-Flutter
• Ukweqa kwamandla; I-Windmill Jackknife Crunch

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

2. Ukuzivocavoca kweCardio ngokuzivocavoca okushintshanayo

• Amakholori: 261-374
• Isikhathi Esithathwa: imizuzu ye-30
• Ubunzima: 4
• Ngokuzifudumeza, ngaphandle kwenkinga

Lokhu kuzivocavoca kwe-cardio kwesisu kunamarounds angu-8 okuzivocavoca umzimba. Kumjikelezo ngamunye kufakwe izivivinyo ezimbili: ukuzivocavoca oku-1 kwe-cardio nokuzivocavoca okungu-1 kwesisu sakho phansi. UCardio uzivocavoca futhi kumasethi ama-4 wesekethe TABATA: imizuzwana engama-20 iyasebenza nemizuzwana eyi-10 yokuphumula. Ukuzivocavoca isisu phansi kwenziwe ngendlela eyi-1 kumasekhondi angu-50.

Ukuzivocavoca:

• Jump squats, V Hlala Umlenze Amaconsi
• Climber Get Up; I-Crunch Pulses
• 4 Izinqe Kickers + 2 Jack Izinyathelo; INtaba. I-Russian Twist ephezulu
• AmaJack Ski Squat; Ukubuyisela emuva ama-Crunches
• Amadolo Aphakeme Asontekile; Ama-Crunches Amabhayisikili
• I-Broad Jump + 3 Oops; Ukuzungezisa Okunciphisiwe
• Izingwegwe ezi-2 + Ukusika Okungaphezulu; Ama-Oblique Jack Knife Crunches
• Ukuthinta Uzwane Lunging, Ukukhahlela Kweplank Okushintshanayo

TOP 30 umhlabeleli cardio umzimba

3. Ukuqeqeshwa kweTABATA kugcizelelwa esiswini

• Amakholori: 387-758
• Isikhathi Esithathwa: imizuzu ye-60
• Ubunzima: 5
• Nge-warm-up ne-hitch

Yisikhathi sokuqeqeshwa okukhulu kwe-TABATA ngokugcizelela emisipheni eyinhloko. Lolu hlelo lufaka phakathi imizuliswano eyi-12 TABATA yemizuzu engu-4. Kumjikelezo ngamunye qedela ukuzivocavoca okulodwa ngaphansi kohlelo lokusebenza kwemizuzwana engama-20, ukuphumula kwemizuzwana engu-10, izindlela ezi-8. Imijikelezo yokuzivocavoca kwe-cardio ishintshana nemijikelezo yokuzivocavoca esiswini.

Ukuzivocavoca:

• I-switchfoot Mt Climber
• Isikhafu seMini
• Ukuqaqa amaJack + Ukukhahlela okuphezulu
• Uzwane Thepha Ukuwa
• I-switchfoot Burpee
• Izinyathelo zePlank
• Hamba Phansi
• Side Plank ngeLeg Kick (Kwesobunxele)
• 4 Okuphezulu Knee Plus Floor Tap
• Side Plank ngeLeg Kick (Kwesokudla)
• I-Broad Jump Plus 3 Hops Emuva
• I-Russian Twist

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

4. Ukuqeqeshwa kweTABATA kugcizelelwa esiswini

• Amakholori: 210-402
• Isikhathi Esithathwa: imizuzu ye-30
• Ubunzima: 4
• Ngaphandle kokuzifudumeza nokupholisa phansi

Lokhu kusebenza kwe-cardio kwesisu nakho yi-TABATA. UKelly uhlinzeka ngokuzivocavoca kwe-cardio nokuzivocavoca okushintshayo ukukhonkotha, kuphindwe ngamasethi ama-4 ngokohlelo lwemizuzwana engama-20 olusebenzayo nemizuzwana eyishumi ukuphumula. Ukuzivocavoca kwenziwa ngokulandelana ngokulandelana (hhayi ngababili), phakathi kwabo kuphumula ngemizuzwana engama-10. Uzodinga ama-dumbbells.

Ukuzivocavoca:

• I-Rolling Plank Leg Lifts
• Izinzwane Zokuthinta Uzwane
• Abagibeli + Amajump squats
• Ama-Flutterkick
• UJack Jumps + amadolo aphakeme
• I-Double Pulse Bicycle
• Dlulisa ama-Burpees
• Ama-Circle Crunches
• Amarowu we-Static Lunge
• I-Side Star Dips
• Hlanza + Cindezela
• Ukujikeleza + Isandiso
• Ngaphakathi Kwama-Burpees
• I-Crunch Pulses

FITNESS bracelets: ukukhethwa okuhle kakhulu

5. I-Cardio + izivivinyo zesisu

• Amakholori: 316-533
• Isikhathi Esithathwa: imizuzu ye-40
• Ubunzima: 4
• C ukufudumeza nokugoqa

Lokhu kuzivocavoca kwe-cardio kwesisu kunezingxenye ezimbili: i-cardio based TABATA (imizuzu eyi-15) kanye ne-cardio + izivivinyo zesisu (imizuzu eyi-15). Engxenyeni yokuqala uzothola imizuliswano engu-6 yokuzivocavoca oku-2 kumzuliswano ngamunye, okuphindwe ngamasethi ama-4 ngokuya kohlelo lwama-sec / 20 sec. Engxenyeni yesibili, uzoshintsha ezinye izivivinyo ze-cardio nokuzivocavoca kwesisu mayelana nohlelo 10 sec / 45 sec 15 approach.

Ingxenye ye-TABATA:

• Isikwele Jack Burpees; I-Long Lat Jump + Jump Ski
• I-Surfboard Get Ups; I-Long Jump + Jump Squat
• IBurpee + Squat Hold; Inkanyezi Jump + 1 Reverse Lunge
• Mt Climber Warrior Lunge; AmaJack Jumping
• 3 Pulse Lunge Shintsha; Phusha phezulu + Uzwane Thepha
• Ama-switchfoot Jumps + Amadolo; Ama-squat Pops

Ukushiswa yi-Cardio + Abs:

• AmaHops aphezulu naphezulu; Idolo Tucks Twists
• Amadolo Aphezulu Abambile; Ama-Flutterkick
• Ama-Fly Jacks; Izinzwane Zokuthinta Uzwane
• Ukuqhuma Kwangemuva; Ama-Crunches Amabhayisikili

Ukuzivocavoca okuphezulu okungama-20 kokuma nokubuya emuva

6. I-Cardio + izivocavoca i-KOR + yoga

• Amakholori: 207-330
• Isikhathi Esithathwa: imizuzu ye-35
• Ubunzima: 4
• C ukufudumeza nokugoqa

Lokhu kuvivinya umzimba kwe-cardio kwesisu kuyinhlanganisela yezinhlelo ezahlukahlukene futhi enezingxenye ezintathu. Ingxenye yokuqala: i-cardio + cor (imizuzu eyi-10) ingxenye yesibili: i-cardio emsulwa (imizuzu eyi-10) ingxenye yesithathu: i-yoga + yokwelula (imizuzu eyi-10). Izingxenye ezimbili zokuqala zenziwa ngohlelo lweTABATA. UKelly noDaniel nabo bakhombisa uhlobo olwenziwe lula lomsebenzi.

Ukuzivocavoca (i-yoga):

• Isikwele Jump + Kick; Umlenze owodwa weJacknife Crunch
• Hlukanisa ama-Jump Burpees; Plank In & Out
• Isikwele Siyagxuma
• Mt Climber Sukuma
• Izinkanyezi ziyagxuma
• Ukubuyela emuva kweLunge Lumps
• I-Side Step Squat

Umqeqeshi we-Elliptical: izinzuzo nezingozi

7. Ukuqeqeshwa kweTABATA kugcizelelwa esiswini

• Amakholori: 168-336
• Isikhathi Esithathwa: imizuzu ye-30
• Ubunzima: 4
• C ukufudumeza nokugoqa

Kulokhu kuvivinya uzothola imizuliswano engu-4 ye-TABATA yemizuzu engu-4. Kuzungezo ngalunye kufakwe izivivinyo ezimbili: ukuzivocavoca okuyi-1 kwe-cardio nokuzivocavoca okungu-1 kwegxolo, okushintshana nokuphinda amasethi ama-4. Ekupheleni kohlelo, uDaniel ukulungiselele amapulangwe emizuzu emi-2.

Ukuzivocavoca:

• IBurpee; Ijackknife Crunch
• Jumping Lunge; Ababhukudi
• Inkanyezi Jump; I-Oblique Hip Phakamisa i-L & R.
• Ukukhahlela ngokusebenzisa; Ukuwa kwebhayisikili
• 2 Min Plank Ukutubeka

Izithako eziyi-10 eziphezulu zokukhula kwemisipha

8. Ukuqeqeshwa kwe-kickboxing + izivivinyo zesisu

• Amakholori: 225-585
• Isikhathi Esithathwa: imizuzu ye-50
• Ubunzima: 4
• C ukufudumeza nokugoqa

Isisekelo salokhu kuzivivinya kwe-cardio kwesisu silele ukukhahlela kanye nokuzivocavoca kusuka kubuciko bempi. Uhlelo lucebe kakhulu futhi lubandakanya imizuliswano emi-5 yokuzivocavoca:

• Okubalulekile (imizuzu engu-5): ukuzivocavoca esiswini nasemhlane
• I-Kickboxing (imizuzu eyi-10): i-kickboxing
• Okuyinhloko (imizuzu emi-5): amapulangwe
• I-Kickboxing (imizuzu eyi-10): i-kickboxing
• Okubalulekile (imizuzu engu-5): ukuzivocavoca emzimbeni nangemuva kohlangothi

Amavidiyo aphezulu angama-20 we-cardio ukunciphisa umzimba kuPopsugar

9. Isikhawu sokuzivocavoca se-cardio sesisu

• Amakholori: 128-258
• Isikhathi Esithathwa: imizuzu ye-30
• Ubunzima: 3
• Akukho ukufudumala, nge-hitch

Lokhu ukuqeqeshwa kwesakhiwo okuthakazelisa kakhulu. Lolu hlelo luqukethe imijikelezo emi-4 yokuzivocavoca. Emjikelezweni ngamunye uzokwenza izinhlobo ezi-6 zokuvivinya umzimba: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, planks, cardio, Pilates, spin). Akukho ukuzivocavoca okuphindaphindwayo, ngakho-ke ngeke neze ube nesithukuthezi! Ukuzivocavoca kwenziwa ngohlelo: amasekhondi angu-45 asebenza, imizuzwana engu-15 iyaphumula.

• I-Round 1: Umlenze wokwehlisa uzwane; Plank + amadolo; I-switchfoot Burpee; Ompompi Bezwane; Amagobolondo e-Walkdown; I-Flutterkick.
• I-Round 2: 3 Indlela Crunch; IPlank Jack + Umlenze Phakamisa; Amaconsi ama-Butt Kicker amathathu; Ama-Pilates Saw; Inja Yenyoni;
• I-Round 3: I-Bridge + Toe Touch; Plank Up Downs; Amalegi Eqa; Ukudonsa Umlenze; Ukubhukuda; I-Russian Twist.
• I-Round 4: Umlenze owodwa weJackknife; I-Supine Plank + Iphakamisa; Jump Lateral Jump Squats; Ukujaha ompompi; Emuva Bow Crossover; Uzwane Touch Pulses.

Ungayikhetha kanjani iMat yokufaneleka

10. Ukuzivocavoca kweCardio ngokuzivocavoca okushintshanayo

• Amakholori: 217-348
• Isikhathi Esithathwa: imizuzu ye-30
• Ubunzima: 3
• C ukufudumeza nokugoqa

Kulolu hlelo, ukuzivocavoca okunye kwe-cardio (ngesitayela se-TABATA) nokuzivocavoca koqweqwe (amasekhondi angu-45 asebenzayo / amasekhondi angu-15 aphumule). Bonke abaqeqeshi balungiselele amaqembu ama-4 wokuzivocavoca i-cardio izivivinyo ezi-2 iqembu ngalinye namaqembu ama-3 okuzivocavoca amagxolo okuzivocavoca ama-3 eqenjini ngalinye.

• I-HIIT: Ama-2 amaDolo + Wide Squat; Ama-Side Hops + neBurpee.
• Core: Isithende ompompi 3 + Extension; Ukuqiniswa kwe-T + Opposite Toe Tap; I-Snow Angel Toe Touch.
• I-HIIT: Ama-squats angama-180; Imingcele Yesikhashana.
• Core: Umdwebo 4 Amaconsi Emilenze; Izinja Zezinyoni; Emuva Bow + Pulses.
• I-HIIT: Ukukhahlela + uLunge; I-Sumo Squat Round Kick.
• Core: Side Plank Kick + Dip; Olunye uhlangothi; Amakhulu.
• I-HIIT: AmaJack squat; AmaJack Jumping.

Ungalususa kanjani uhlangothi: Ukuzivocavoca okungama-20 + 20

11. Ukuzivocavoca kweCardio ngokuzivocavoca okushintshanayo

• Amakholori: 180-390
• Isikhathi Esithathwa: imizuzu ye-35
• Ubunzima: 4
• C ukufudumeza nokugoqa

Okunye ukuqeqeshwa kwe-cardio okuhlukahlukene kakhulu kwesisu, uqinisekisiwe ukuthi ungabi nesithukuthezi. Kulolu hlelo izivivinyo zenziwa kanye hhayi eziphindiwe. Ilinde uhlelo olujwayelekile lweFitnessBlender: ukusebenza kwamasekhondi angu-20 nemizuzu engu-10 ukuphumula. Ukuzivocavoca okubili kwe-cardio kushintshanisa izivivinyo ezimbili koqweqwe. Sekukonke, lolu hlelo lubandakanya izivivinyo ezihlukene ezingama-40.

I-Fitness-gum - amathuluzi awusizo kakhulu

12. I-Cardio + izivivinyo zesisu

• Amakholori: 219-421
• Isikhathi Esithathwa: imizuzu ye-35
• Ubunzima: 4
• C ukufudumeza nokugoqa

Kulolu hlelo izingxenye zecardio zemizuzu engu-6 zishintshana nezingxenye ziye esiswini imizuzu emi-2. Ingxenye ye-cardio uhlelo lwe-TABATA. Ukuzivocavoca koqweqwe kwenzelwa ukujikeleza kwemizuzwana engu-50, kuphumule imizuzwana engu-10.

• HIIT: Umjikelezo 1. IBurpee + Push Up; Uzwane Touch Vuka; Izinyawo Ezisheshayo iBurpee; I-lateral + squat Jump; Inkanyezi Jump + Burpee; Sumo Lunge to Jump.
• Okuyinhloko: 1 Round. Crisscross Crunch; Uzwane Touch Crunch.
• HIIT: Umjikelezo 2. Ijack High + Jumping Jack; Umqansa; Isikwele Jack + Jump; Izintwala Izintwala; Ngaphambili iJack + Squat Pops; Seal Push Up.
• Okuyinhloko: Round 2. I-Russian Twist; Twist Emuva Bow.
• HIIT: Umjikelezo 3. Inkanyezi Jump + Idolo; Hamba Phansi + ngePlank Knee; IBurpee + Jab Cross; ISupine Push Up + Toe Touch Sukuma; I-Lumping Lunge + Uppercut; Jab, Isiphambano.
• Okuyinhloko: Round 3. I-Side Hip Phakamisa L; I-Side Hip Phakamisa u-R

Ukuzivocavoca ngeTABATA: amaqoqo ayi-10 ahamba phambili

Bona futhi okunye ukukhetha kwethu okusebenzayo kokuzivocavoca:

• Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
• Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
• Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima okuphephile
• Konke mayelana ne-Push-UPS: izici + izinketho ze-pushups

Ukunciphisa umzimba, isisu, ukuzivocavoca isikhawu, ukusebenza kweCardio