Ukuqeqeshwa okuphezulu kwe-14 okuvela kuChristine Salus kuma-calories ayi-800-1000 wokusebenza okuthuthukile

Okuthunyelwe kwanamuhla kunikezelwe kubo bonke abathanda ukuzivocavoca ngehora okukhulu kokulahlekelwa isisindo esisheshayo nangempumelelo. Sizogxila ezinhlelweni zasekhaya uChristine Salus - omunye wababhlogi bezempilo abathandwa kakhulu ku-Youtube.

Sikunikeza ukukhetha kokusebenza kwe-HIIT okuvela kuChristine okuzokusiza ukuthi ushise ama-calories ayi-800-1000 ngasikhathi sinye.

I-HIIT-Workout uChristine Salus, njengomthetho, iqukethe imijikelezo eminingana yokuzivocavoca, ephindaphindwa kumthetho oyisiyingi. Amakilasi afaka izivivinyo zamandla, i-plyometric ne-cardio enesisindo sayo kanye nezisindo. Izinhlelo zigxila ekulahlekelweni kwamafutha, ukunciphisa ivolumu nokwenza ngcono ikhwalithi yomzimba. UChristine usebenzisa ukuzivocavoca okuxakile futhi okukhulu, ngakho-ke leli qoqo lezinhlelo alinconyelwa abantu abanezinkinga zenhliziyo nemithambo yegazi namalunga.

UChristine uvame ukusebenzisa ama-kettlebells ezinhlelweni zabo, kepha ungasebenzisa i-dumbbell, zivame ukusetshenziswa ngokungafani. Ukuze kube lula, uhlu lwezinto zokusebenza esizicacisa ngama-dumbbells, ngoba lokhu kuyindlela yokusungula yasekhaya ejwayelekile. Ukuzivocavoca okuthile kwe-plyometric ungadinga ibhentshi, isihlalo, isinyathelo, ipulatifomu noma elinye igquma (UChristine, isibonelo, usebenzisa iKhabhinethi elincane). Kodwa-ke, uma ungenalutho olufanele, lapho-ke ungagxumela phansi ngaphandle kwamagquma.

Kungadingeka ibhentshi kwezinye izivivinyo ukwenza ama-pushups, amabhuloho we-gluteal, amapulangwe. Kuzinhlelo ngazinye uChristine usebenzisa amathuluzi ukwenza izivivinyo zokuhambisa. Ungasebenzisa ucezu oluncane lwendwangu noma impahla ezoshelelayo phansi. Ngokuvamile, imishini eminingi yokuzivocavoca ayidingeki (kuphela izisindo), futhi okunye ukuqeqeshwa kwenzeka ngokuphelele ngesisindo somzimba wakhe siqu.

Abaningi abanakho ukufudumala nokupholisa phansi, ngakho-ke sincoma ukuthi uzifudumeze ngokuzimela ngaphambi kokuzivocavoca:

• Ukuzifudumeza ngaphambi kokuzivocavoca: uhlelo lokuzivocavoca +
• Ukwelula ngemuva kokuzivocavoca: uhlelo lokuzivocavoca +

Konke ukuqeqeshwa okuhlongozwayo kwehlukaniswe ngeqembu elingu-3: 800 kcal 900 kcal no-1000 kcal. Siyakugcizelela ukuthi lezi zibalo aziqinisekisi ukuthi uzosebenzisa amakhalori amaningi kakhulu ngokuzivocavoca umzimba. Konke kuzoya ngemizamo yakho ngesikhathi sekilasi nasezingeni lokuqeqeshwa. Uma ufuna ukunciphisa umzimba, landela amavidiyo aphakanyisiwe ama-3-4 amahlandla ngeviki futhi uzobona izinguquko ezimangalisayo emzimbeni wakho esikhathini esifushane.

Ukuzivocavoca okukhulu kuma-calories angu-800

1. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-52
• Inventory: ayidingeki
• Ngaphandle kokuzifudumeza nokupholisa phansi

Ukuzivocavoca okukhulu kwe-plyometric okuqukethe imijikelezo eminingana:

• Umzuliswano wokuqala kufaka phakathi ukuzivocavoca okukhulu okungu-20 okwenziwa ngohlelo: ukuzivocavoca imizuzwana engu-30, ukuphumula kwemizuzwana emi-5 (ama-squat jacks, amadolo aphakeme, ipulangwe, abagibeli bezintaba, ama-burpees, ukugxuma kwexoxo njll).
• Umzuliswano wesibili kufaka phakathi izivivinyo ezi-5 phansi esiswini, ezenziwa ngohlelo: ukuzivocavoca imizuzwana engu-50, ukuphumula kwemizuzwana eyi-10.
• Phinda umzuliswano wokuqala.
• Phinda umzuliswano wesibili.
• Umzuliswano wokugcina siqukethe izivivinyo zamathanga nezinqe (squats, squsing squats, squats with jumping).

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Ukuzivocavoca kwama-Calorie angu-800 (Azikho Izinsiza kusebenza - Ingqikithi Yomzimba we-HIIT)

2. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-54
• Inventory: ayidingeki
• Ngaphandle kokuzifudumeza nokupholisa phansi

Ukuzivocavoca okukhulu kwe-HIIT, okuqukethe imijikelezo eminingana:

• Umzuliswano wokuqala kwenzeka ekujikelezeni kwemizuzwana engu-50 yokuzivocavoca + 10 imizuzwana yokuphumula (10 High knee + burpee, 4 Squat jumps + 4 Shintsha amaphaphu, amaSumos, i-1 pushup enemilenze ngedolo tuck, Alternating back lunge). Phinda emathangeni ama-4.
• Umzuliswano wesibili futhi kwenzeka ekujikelezeni kwemizuzwana engu-50 yokuzivocavoca + 10 imizuzwana yokuphumula (Amadolo aphezulu ayi-10 + abagibeli bezintaba abayi-10, ama-Tricep pushups 4 + 4 Squat jumps, Circuits hops, 2 Plank hops + 2 Spidermans, Single leg hip hip). Phinda emathangeni ama-4.
• Umzuliswano wesithathu siqukethe izivivinyo ezi-3 ze-10 reps (10 ama-surfer burpee, ama-burpee ezinkanyezi ayi-10, ama-burps ayi-10 ane-tuck jump).

3. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-58
• Inventory: ayidingeki
• Ngaphandle kokuzifudumeza nokupholisa phansi

Le yindlela yokusebenza yesithathu ye-HIIT esebenzayo kuma-calories ayi-800 ngaphandle kwempahla, okubandakanya nemijikelezo embalwa eyindilinga:

• Umzuliswano wokuqala Kwenzeka ngohlelo: imizuzwana engama-40 yokuzivocavoca kwe-plyometric + imizuzwana engama-20 yokugijima iphakamisa amadolo ayo phezulu. Jabulela ukuzivocavoca oku-5 okukhulu (Ukushushuluza ezweni, ama-Speed ​​skaters, ama-Moguls, ama-Snowboarders, abagibeli bezintaba). Phinda imizuliswano engu-2, imizuzu emi-5 umjikelezo ngamunye.
• Umzuliswano wesibili kwenzeka ekujikelezeni kwemizuzwana engu-50 yokuzivocavoca + ukuphumula kwemizuzwana eyi-10. Ulindele squats, lunges, kuzuba, pushups, amapulangwe. Phinda imizuliswano engu-2, imizuzu emi-10 umjikelezo ngamunye.
• Again umzuliswano wokuqala kwimibuthano emi-2.
• Umjikelezo wakamuva kuhlanganisa ukulandelana izivivinyo 5. Phinda kaningi njengoba unesikhathi semizuzu eyi-10 (20 Glut up on side, 20 Glut raise on knee, 5 Burpees, 10 Leg raise out + in, 5 star burpees).

4. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-58
• Izinsiza kusebenza: i-dumbbell, okokuhambisa (izivivinyo ezimbili)
• Ngaphandle kokuzifudumeza nokupholisa phansi

Lolu hlelo luhlanganisa Imizuliswano emi-5 yemizuzu eyi-10. Umjikelezo ngamunye uhlanganisa izivivinyo ezi-5, eziphindaphindwayo kubanga elingu-2:

• AmaBurpees (azungeze amanye ama-burpees)
• I-Cardio (nxazonke ngokuzivocavoca kwe-cardio)
• Amandla Omzimba Ephezulu (umzimba wamandla wokuzivocavoca umzimba ongaphezulu)
• Amandla Omzimba Ophansi (amandla ayisisekelo omzimba womzimba ongezansi)
• I-ABS (ukuzivocavoca kwegxolo phansi)

5. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-58
• Izinsiza kusebenza: i-dumbbell, ibhentshi / isinyathelo, (izivivinyo ezimfushane)
• Ngokuzifudumeza, ngaphandle kwenkinga

Lokhu kuqeqeshwa kwe-HIIT kufaka phakathi i-aerobic 2-power round:

• Umzuliswano wokuqala: i-cardio + plyometrics (I-squat igxuma, i-Plank jack + ehlombe, i-Side squat + lunge back, i-Pendulums, i-Frog plank jump + star jump, i-SL hip thrust, i-Side plank knee tuck, i-SL deadlift hop, i-jugglers). Phinda emathangeni ama-2.
• Umzuliswano wesibili: cardio + amandla (Pendulum pushups, KB swing, Power step up + switch lunges, Good morning, Plank step overs, Squat w / bicep curl and overhead press, Lunge and row, Ukuguqa ngamadolo). Phinda emathangeni ama-3.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

6. Ukuqeqeshelwa i-HIIT amagxolo nezinqe kuma-calories ayi-800

• Isikhathi Esithathwa: imizuzu ye-56
• Izinsiza kusebenza: i-dumbbell, ibhentshi / isinyathelo, (izivivinyo ezimfushane)
• Ngokuzifudumeza, ngaphandle kwenkinga

Lokhu kuqeqeshwa kwesifunda okunamandla kuma-calories angama-800 kufaka phakathi imizuliswano elandelayo:

• Umzuliswano wokuqala: HIIT (i-jumping jacks squat isiboshwa, Box jump + Tuck jump Frog jump plank step overs, 3 bunny hops, Overhead press, burpees, Star). Phinda emathangeni ama-3.
• Umzuliswano wesibili: umnyombo kanye ne-glutes (Pendulum 8 pushups, 16 squats Sumo). Phinda emathangeni ama-3.
• Umzuliswano wesithathu: i-Alternation ye-TABATA-rounds enamandla namandla wokuzivocavoca.
• Umzuliswano wesine: amanye ama-burpees ezinhlotsheni ezahlukahlukene cishe imizuzu eyi-10.

7. Ukuzivocavoca umzimba kwe-HIIT komzimba wonke kuma-calories angu-800

• Isikhathi Esithathwa: imizuzu ye-58
• Inventory: akukho ukwesekwa (ibhentshi, usofa, umbhede)
• Ngokuzifudumeza, ngaphandle kwenkinga

Okunye ukuzilolonga okukhulu okuvela kuChristine Salus, okubandakanya Imizuliswano emi-5 yemizuzu eyi-10:

• Umjikelezo wokuqala: I-HIIT (ukuzivocavoca okungu-10 kusifunda: imizuzwana engu-50 yokuzivocavoca + ukuphumula kwemizuzwana eyi-10)
• Round amabili: imilenze nezinqe
• Umzuliswano wesithathu: phinda umzuliswano wokuqala
• Round ezine: umzimba ophezulu
• Umzuliswano wesihlanu: HIIT + KOR

8. Amandla okuqeqesha i-HIIT + cardio kuma-calories ayi-800

• Isikhathi Esithathwa: imizuzu ye-58
• Izinsiza kusebenza: ama-dumbbells, ibhentshi / isitulo, okokusebenza kwamaslayidi (kokuzivocavoca okukodwa)
• Ngokuzifudumeza, ngaphandle kwenkinga

Kulolu hlelo uzothola 15 ukuzivocavoca okukhulu (i-cardio namandla) kuphindwe ngemizuliswano emi-3. Ngemuva komjikelezo ngamunye uzobe wenza ingxenye emfushane kakhulu ye-cardio:

• Ngemuva komzuliswano wokuqala: Amadolo aphezulu angama-50, abagibeli bezintaba abangama-50 (Amasethi ayi-2)
• Ngemuva komzuliswano wesibili: Izinsimbi ezingama-50 zesihlalo, ama-skating speed 50 (Amasethi ayi-2)
• Ngemuva komjikelezo wesithathu: Ama-hops angama-50 ase lateral, ama-hops wezihlalo angama-50 (Amasethi ayi-2)

Ukuzivocavoca okukhulu 900 kcal

1. Ukuqeqeshwa kwe-HIIT kwesisu nezinqe ku-900 kcal

• Isikhathi Esithathwa: imizuzu ye-80
• Izinsiza kusebenza: ama-dumbbells, isihlalo, i-chest expander, izinsimbi zamaqakala, ibhande lenjoloba yokuqina
• Ngokuzifudumeza, ngaphandle kwenkinga

Ukuvivinya umzimba ngokugcizelela ku-cardio, izinqe nesisu, uzodinga inombolo enkulu yokusungula. Siqukethe izingxenye 8:

• Ukufudumala + ingxenye ye-cardio
• Ukuzivocavoca umzimba
• TABATA round
• Ukuzivocavoca koqweqwe
• TABATA round
• Ukuzivocavoca umzimba
• Ukuzivocavoca koqweqwe
• TABATA round

FITNESS bracelets: ukukhethwa okuhle kakhulu

2. HIIT-ukuzivocavoca umzimba wonke we-900 kcal

• Isikhathi Esithathwa: imizuzu ye-70
• Izinsiza kusebenza: i-dumbbell, ibhentshi / isinyathelo, okubalulekile kwama-slides (kokuzivocavoca okukodwa)
• Ngokuzifudumeza, ngaphandle kwenkinga

Uhlelo lubanjelwa ekujikelezeni kwemijikelezo emithathu: I-HIIT, ingxenye yamandla, nxazonke ze-TABATA. Lokhu kulandelana kuyaphindwa ngemizuliswano emi-3.

• Ukuzivocavoca umzimba kwe-HIIT (I-squat ene-glute kickback, i-Squat jump, i-Curtsy lunge, i-Box jump burpees, abagibeli bezintaba abangu-10 + ama-hops amathathu we-lateral, imigqa emi-3 + ne-4/1 burpee, ama-switch switch, i-Russian twist).
• Ingxenye yamandla (Abenzi bama-5, ama-slider slider ama-6 e-Pendulum, ama-6 Plank glute aphakamisa isinciphisi sesilayidi)
• Umzuliswano weTABATA uyimizuzu engu-4 (umjikelezo ngamunye we-TABATA-izivivinyo wehlukile).

Bona futhi:

• Amateki aphezulu kakhulu angama-20 amadoda afanelekile
• Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

Ukuzivocavoca okukhulu ama-calories ayi-1000

1. HIIT-ukuzivocavoca umzimba wonke ngama-calories ayi-1000

• Isikhathi Esithathwa: imizuzu ye-70
• Izinsiza kusebenza: ama-dumbbells
• Ngokuzifudumeza, ngaphandle kwenkinga

Lolu hlelo lufaka phakathi imizuliswano emi-2, ngakunye okuphindaphindwayo kububanzi obungu-2:

• Umzuliswano wokuqala Kwenzeka ngokuya kohlelo lokuzivocavoca imizuzwana engu-40, ukuphumula kwemizuzwana engama-20 (IBurpees, Dumbell swings, Heel clicks, Reptile pushups, Squat Jumps, Mountain climbers, pushup 1 regular + 1 pike pushup, switch switch, 1 box jump + 1 tuck jump, Plank hops).
• Umzuliswano wesibili kwenzeka ekujikelezeni kwemizuzwana engu-50, ukuphumula kwemizuzwana eyi-10 (Ama-Sumo squats, i-Commando plank, i-Hip iphakamisa, i-Curtsy lunge, i-Oblique glut ukukhulisa, i-alternating back lunge, i-Toe touch abs).

2. HIIT-ukuzivocavoca umzimba wonke ngama-calories ayi-1000

• Isikhathi Esithathwa: imizuzu ye-70
• Izinsiza kusebenza: i-dumbbell, ibhentshi
• Ngokuzifudumeza, ngaphandle kwenkinga

Lolu hlelo lwe-HIIT luqukethe imizuliswano emithathu yemizuzu engama-20. Umjikelezo ngamunye uyaphindwa kububanzi obungu-2 futhi ubandakanya ukuzivocavoca umzimba okuyishumi, okwenziwa ngokujwayelekile kuChristine Salus schema: ukuzivocavoca imizuzwana engama-10, ukuphumula kwemizuzwana eyi-50.

3. HIIT-ukuzivocavoca umzimba wonke ngama-calories ayi-1000

• Isikhathi Esithathwa: imizuzu ye-70
• Izinsiza kusebenza: i-dumbbell, ibhentshi, i-yoga ibhola (ngokuzithandela)
• Ngokuzifudumeza, ngaphandle kwenkinga

Lokhu kuqeqeshwa okunamandla kubandakanya ukulandelana kwemijikelezo, ephindwa ngemizuliswano emi-3:

• I-HIIT (ukuzivocavoca imizuzwana engu-50, ukuphumula kwemizuzwana eyi-10)
• Ukuqeqeshwa kwamandla ngezisindo
• Umzuliswano weTABATA uyimizuzu engu-4
• Ukuzivocavoca kwesisu
• Ekupheleni kokuzivocavoca: Ukushiswa Okushisayo kwezinqa

4. HIIT-ukuzivocavoca umzimba wonke ngama-calories ayi-1000

• Isikhathi: ihora eli-1 imizuzu engama-20
• Izinsiza kusebenza: i-dumbbell, ibhentshi, okokusebenza kwesilayidi (kuyakhetheka)
• Ngokuzifudumeza, ngaphandle kwenkinga

Ukuqeqeshwa kubanjelwe ekujikelezeni kwemizuzwana engu-50, ukuphumula kwemizuzwana eyi-10. Kufaka ukusebenzisa oku-3:

• Ukuzivocavoca umzimba ophansi + i-cardio (imizuzu engama-40)
• Ukuzivocavoca umzimba ophezulu + we-cardio (imizuzu engama-20)
• Ukuzivocavoca isisu (15 imiz.)

Uma ungumfundi othuthukile futhi ukulungele ukuthwala imithwalo esindayo, qiniseka ukuthi uzama ukuzivocavoca umzimba uChristine Salus. Usebenzisa lezi zinhlelo uzokwazi ukushisa amafutha, imisipha yethoni, uqinise umzimba futhi ususe izindawo eziyinkinga ezingalweni, esiswini nasemilenzeni.

Bona futhi:

• Ukusebenza okuphezulu okungu-10 okuvela kukhalori leFitnessBlender 1000
• Ungalususa kanjani uhlangothi: Ukuzivocavoca okungama-20 + 20
• Ukusebenza okuphezulu okungu-20 kwethoni yemisipha nguHeather Robertson

Ngokusebenza okuthuthukile kwesikhawu, ukusebenza kweCardio, ama-dumbbells