Ukuzivocavoca okuphezulu okungu-13 kwezindawo eziyinkinga nokudla okuvela esiteshini se-youtube naku-Sweaty Betty

I-Sweaty Betty iyinethiwekhi yezimpahla zokufaneleka ezitolo ezinegama lesiNgisi, okuyiminyaka engu-15 ingenye yemikhiqizo ephezulu e-UK. Ukukhuthaza imikhiqizo yabo, bavule isiteshi se-youtube lapho ungathola khona ukujima okusebenzayo kwamantombazane.

Isiteshi Sweaty Betty unikela ngazo zonke izinhlobo zemithwalo evela kubaqeqeshi abahlukahlukene emhlabeni. Ngokuyinhloko, konke ukuqeqeshwa kuhloselwe ekwehliseni isisindo, ukushisa amakhalori, ukuqinisa imisipha, ukususa izindawo eziyinkinga. Sikunikeza ukuzilolonga okungu-13 okuvela kuSweaty Betty, okufanele uzame uma unquma ukwehlisa isisindo ekhaya.

Ezinye izinhlelo azifaki ukufudumeza kanye ne-hitch. Kulokhu kungcono ukuzenzela wedwa. Buka: ukuzelula nokuzilolonga ukuze welule.

Ukuzivocavoca okukhulu kokulahlekelwa isisindo

1. Ukuzivocavoca amathanga nezinqe (imizuzu engama-30)

Ukuzivocavoca okuhle kwezindawo ezinenkinga ngaphandle kokusungula kunikeza umqeqeshi uJanine George. Uhlelo lwemizuzu engama-30 ngokuyisisekelo lusiza ukusebenza kwamathanga nezinqe, kepha izivivinyo zomuntu ngamunye zifaka imisipha yesisu. Ukuzivocavoca kuqukethe imijikelezo emithathu yokuzivocavoca, cishe ngesikhathi esifanayo. Emzuliswaneni wokuqala olindele ama-squats, amalanga kanye nokuphakamisa umlenze, ngokuguqulwa kokuzivocavoca okuthakazelisayo nokungaqondakali. Esiwombeni sokuzivocavoca sesibili siphansi: ukushintshashintsha kwebhuloho nokuphakama kwemilenze kuzo zozine izinyawo. Umjikelezo wesithathu ubandakanya umthwalo we-cardio: ngokuyisisekelo ulinde izivivinyo ze-plyometric zokwehlisa isisindo.

I-30 Minute Bum-Sculpting Super Workout

2. Ukuqeqeshwa kwesikhawu sokunciphisa isisindo (imizuzu engama-35)

Ukuzivocavoca okusebenzayo kokushisa amafutha nokususa izindawo eziyinkinga kunikeza umqeqeshi odumile uSimone de La Rue. Uhlelo lakhiwe ngomgomo wesikhawu, uzobe ushintsha izikhawu ze-cardio nokuzivocavoca umzimba ukuze uqinise imisipha. Ukuzivocavoca kunokulandelana okulandelayo: ukufudumeza + umzimba we-cardio (7 imizuzu), ukuzivocavoca okunesisindo esilula sezingalo (6 imizuzu), ukuzivocavoca umzimba (6 imizuzu), ukuzivocavoca phansi kwamagluthi (10 imizuzu), amapulangwe woqweqwe (5 imizuzu), shaya (3 imizuzu).

3. Ukuzivocavoca umzimba kusuka ezindaweni ezinenkinga (imizuzu engama-30)

Lolu chungechunge lokuqeqeshwa Ultimate ngaphansi kokuqondiswa ngumqeqeshi waseNgilandi uKim Hartwell. Isifundo sikulungele uma ufuna ukunciphisa isisindo, ushise amanoni futhi ususe izindawo eziyinkinga. Uzothola ukuzivocavoca umzimba okuningi okwandisa izinga lokushaya kwenhliziyo yakho nokushaya umzimba: ukugijima nokuphakamisa amadolo akhe phezulu, i-burpee, i-skater squats ngokukhahlela ukukhahlela kukhahle ibha, ukugxuma kwe-plyometric, ukuhamba ngentambo. Ukuzivocavoca kuyaphindwa emathangeni ambalwa phakathi kokuzivocavoca uzophumula kancane, kepha lungela ukusebenza ngejubane eliphezulu.

Ukuqeqeshwa kwesikhawu sesisu (imizuzu engama-4)

Lokhu kuzivocavoca kuklanyelwe ukushisa amafutha wesisu athe xaxa nokuqinisa imisipha yomgogodla. Isifundo siphansi ngokuphelele, kepha uvivinya umzimba kakhulu, ngakho-ke lungela ukusebenza kahle kakhulu emafutheni anenkani esiswini sami. Uzoshintsha zonke izinhlobo ze ukuhluka kwamapulangwe nokuzivocavoca umzimba okuhlukahlukene ngemuva ukuqinisa imisipha yesisu. Ukuzivocavoca okunamandla kakhulu, kuyilapho imisipha yesisu izosebenza njalo ngomzuzwana imizuzu engama-25!

5. Isikhawu sokuqeqesha amathanga nezinqe (imizuzu engama-30)

Okunye ukuzilolonga okuvela kulolu chungechunge okuvela kuKim Hartwell, manje kuphela okwezinqa nemilenze. Uzothola amathanga ambalwa wokuzivocavoca ukushisa ama-calories nezicubu zethoni emzimbeni ongezansi. Ukulandelana okulandelayo kokuvivinya umzimba: ibhuloho, i-burpee, amaphaphu ahlukanisiwe + ukukhahlela umlenze, ama-squats ngokugxuma, ukudonsa unyawo entendeni yebha, i-plyometric lunge emlenzeni owodwa. Ungashintsha phakathi kwawo wonke amavidiyo amathathu wehora: I-Ultimate Beach Body Ultimate Abs, i-Ultimate Bumukubumba umzimba omuhle ozacile.

6. Ukuqeqeshwa kwesikhawu sokunciphisa isisindo (imizuzu engama-30)

Umqeqeshi uSusan Dyson uncoma ukuthi wenze lolu hlelo lokushisa amafutha olungcwele izikhathi ezintathu ngesonto ukuze unciphise umzimba futhi uthuthukise ukuqina. Ukuqeqeshwa, okwakhiwe kumgomo we-HIIT, kufaka phakathi ukushintshana kokuzivocavoca nokuphumula (Amasekhondi angu-30 / amasekhondi angu-30). Okuthakazelisa kakhulu futhi okungavamile! Uzokwenza umsebenzi ngamunye kathathu, kepha isikhathi ngasinye uzongezwa enqwabeni.

Isibonelo, uzothola kuqala, umane ungene ebharini, bese uya ebha + emadolweni, bese uhamba ibha emadolweni + igxathu eliya entendeni yesandla. Sekukonke, lolu hlelo lunikela ngemijikelezo engu-9 yokuzivocavoca: ukugxuma, ukuhamba emugqeni, imiphunga, i-Push-UPS, iSuperman's, jumping Jack, burpee, skater, sprint. Ukuqeqeshwa kuyaqhubeka kukhula ngamandla, kepha ngenxa yokunye okusele phakathi kokuvivinya umzimba kudluliswa kalula ngokwanele. Uhlelo lusebenza ngaphandle kokuzifudumeza, khumbula ukuluqhuba ngokwakho.

7. Ukuqeqeshwa kwesikhawu sokunciphisa isisindo (imizuzu engama-20)

Lokhu kuqeqeshwa kwemizuzu engu-20 kwe-HIIT kuphelele kulabo abathanda uhlelo olusheshayo nolusebenzayo lokukhuluma ngomzimba, ukuqinisa imisipha namafutha avuthayo. Lesi sakhiwo siqukethe imijikelezo emibili yokuzivocavoca, umjikelezo ngamunye uyaphindwa emathangeni ama-2. Umzuliswano wokuqala: squat + bench press for triceps, burpees ngePush-UPS, ukusebenza okuvundlile. Umzuliswano wesibili: i-lateral lunge + yokuzalanisa izandla ngama-dumbbells, ama-burpees + squats agxuma nge-pushup + inja ebheke phansi. Uzodinga ama-dumbbells kusuka ku-3 kuye ku-5 lbs. Lokhu kuzivocavoca akusikho ukufudumeza nokupholisa umoya, ngakho-ke ngizozizamela wena.

8. Ukuqeqeshwa kwesikhawu sokunciphisa isisindo (imizuzu engama-40)

UChiara waziwa njengomqeqeshi okhetha imithwalo yesikhawu se-visokointensivne. Uhlelo lwakhe lwe-Total Body HIIT olwenzelwe imiphumela ephezulu, ukulahleka kwamafutha okusheshayo kusebenza yonke imisipha yomzimba wakho. Uzoshintsha i-cardio (Amasekhondi angu-30) nokuzivocavoca kwethoni yemisipha (Amasekhondi angu-60). Uzobe uhamba njalo futhi usebenze yonke imisipha ngokuzivocavoca okunje squats, kuzuba, lunges, ipulangwe, cindezela, pushup. Ngenkathi konke ukuvivinya umzimba ukunciphisa umzimba. Ukulindela ukuzivocavoca kwemibuthano emikhulu emi-2. Zilungiselele ukujuluka ngalo msebenzi omuhle imizuzu engama-40!

9. Ukuqeqeshwa kwesikhawu kude nezindawo ezinenkinga (imizuzu engama-40)

Lokhu okunye okufana nokuqeqeshwa kwezikhawu, kusuka kuSimone de La Rue, okubandakanya nezingxenye ezimbalwa ezahlukahlukene zezindawo ezinenkinga. Uhlelo luqukethe imizuliswano elandelayo: ukufudumeza + i-cardio-ukuzivocavoca ngesisekelo se-kickboxing nokudansa (9 imizuzu), ukuzivocavoca okunesisindo esilula sezingalo (5 imizuzu), ukuzivocavoca umzimba (5 imizuzu), ukuzivocavoca phansi kuya ezinqeni (7 imizuzu), ukuzivocavoca umzimba (3 imizuzu), amapulangwe woqweqwe (5 imizuzu), shaya (3 imizuzu).

Umthelela omncane wokuzivocavoca

1.Barna's low impact workout (imizuzu engama-45)

Lokho kungukuzivocavoca okunomthelela ophansi okwenziwa kumasiko amahle kakhulu enhlanganisela yama-Pilates ne-barnych exercises. Umqeqeshi uPaola Di Lanzo unikela ngokuzivocavoca isisu, izingalo, amathanga nezinqe ezizokusiza ukuqeda izindawo eziyinkinga. Kunamandla impela, ushintsha isikhundla (emi, elele ngomhlane, ngentambo), okwandisa ukushaya kwenhliziyo futhi kushise ama-calories amaningi.

2.Ukuzivocavoca ngomthelela ophansi kukaBallet (imizuzu engama-40)

Lolu hlelo lwethulwa ngabadansi kanye nabasunguli be-brand Sleek ballet Technique. Ukuzivocavoca ngomthelela ophansi kuka-A kuzokusiza ukuthi ubheke izindawo ezinenkinga esiswini nasemilenzeni futhi kukhulise nemisipha, kuyenze ibe mincane futhi “yomile”. Ukuqeqeshwa kufaka izakhi ze-cardio, ngakho-ke uzosebenza nasekushiseni amafutha nokukhuthazela kwe-cardio. Imizuzu eyishumi yokugcina yokuzivocavoca iphansi.

Ukusebenza okunamandla okuphansi kwe-3 kwethoni yemisipha (imizuzu engu-30)

Lokho kungukuzivocavoca umzimba okunamthelela omncane kusuka ku-Annie Foulds ngama-dumbbells kuzokusiza ukuthi uqinise futhi wandise imisipha yomzimba wonke. Ayikho i-cardio, ngakho-ke uhlelo luzokwazi cishe wonke umuntu. Uhhafu wokuqala wokuzivocavoca umile, ulinde ukuzivocavoca okuhlangene okusebenza ngasikhathi sinye imisipha yezingxenye ezingenhla nezingezansi zomzimba. Ingxenye yesibili iphansi futhi ifaka ukuzivocavoca ngesitayela samaPilates. Ukuqeqeshwa kwenziwa ngaphandle kokuzifudumeza, bese uzenzela wena.

4.IYoga yethoni yomzimba (imizuzu engu-45)

Uma ungavumelani nokushaqeka, nemilenze yakhe nezinqe ukuqinisa isidingo, ngakho-ke naka lolu hlelo. Ulinde ukuzivocavoca nge-yoga okugxile emzimbeni ongezansi, okubandakanya ama-asanas athandwayo okuqinisa imisipha, amalunga avulekile, ukuthuthukisa ibhalansi nokuthuthukisa ukuguquguquka. Imisipha yomlenze nama-glutes kuzosha!

Bona futhi:

shiya impendulo