Ukusebenza okuphezulu kwamavidiyo okungu-15 okuphezulu kwethanga elingaphandle (ama-breeches endawo)

Amafutha asethangeni elingaphandle noma ku- "breeches" kubhekwa njengenye yezinkinga ezinkulu zamantombazane asebenza ngobuncane bezibalo zawo. Sikunikeza ukukhethwa kokuzivocavoca okusebenzayo kwethanga elingaphandle, lapho uzothuthukisa ukuma komlenze futhi uqinise izindawo ezinenkinga.

Izici zokuzivocavoca kwethanga langaphandle:

  • Uyacelwa ukuthi uqaphele ukuthi endaweni akunakwenzeka ukunciphisa umzimba. Umzimba ulahlekelwa isisindo ezindaweni lapho senza khona izivivinyo.
  • Inqubo yokwehlisa isisindo kungenzeka kuphela ngokushoda kwekhalori, okusho ukuthi lapho sidla ukudla okuncane kunalokho okusebenzisa emini.
  • Izindawo ezinenkinga zivame ukunciphisa isisindo ekugcineni. Amantombazane avame ukutholakala engxenyeni engezansi yomzimba.
  • Ukuzivocavoca umzimba ngaphandle kwethanga ingxenye yokuqinisa ama-quadriceps nemisipha kaSartorius, okusiza ukuqinisa nokwenza ngcono ukuma kwawo. Kepha ukuqeda ngokuphelele "izindlebe" ezinqulwini kuphela ngokuncipha Okujwayelekile emaphesenti amafutha omzimba.
  • Ukwenza ubunzima bokuzivocavoca kungasebenzisa amabhande wokuqina nobunzima bamaqakala.
  • Qedela ukujima Izikhathi ezi-2-3 ngesonto imizuzu engama-15-30 ngaphezu kwezinye izinhlelo emzimbeni wonke.
  • Ungenza amavidiyo aphakanyisiwe ebangeni le-2-3 noma uhlanganise noma yikuphi ukuzivocavoca phakathi.
  • Kusukela ezingubeni okhalweni kuzoba nezinhlelo ezisebenzayo zokuzivocavoca i-plyometric nezinhlelo ze-ballet.
  • Qiniseka ukuthi buka ukukhetha kwethu kokuvivinya umzimba okhalweni olungaphandle kanye nama-breeches endawo: Ukuzivocavoca okuphezulu okungu-30 kwethanga langaphakathi + uhlelo lokufunda olwenziwe ngomumo.

Ukuzivocavoca kwethanga langaphandle

1. Ukuzivocavoca ithanga elingaphandle elivela kumaBlogilates (imizuzu eyi-10)

Enye yamavidiyo athandwa kakhulu ethangeni elingaphandle inikeza umqeqeshi uCasey Ho esiteshini sakhe se-YouTube iBlogilates. Amakilasi akhe asuselwa ekuzivocavoca okuvela kumaPilates ekwakheni umzimba omncane. UCasey udale iseshini yokuqeqeshwa yemizuzu eyi-10 phansi ngokuzivocavoca kusuka kuma-breeches okwenziwa kulele ngohlangothi lwakho.

I-Quick Burn SADDLEBAGS Slimdown! Ukuzivocavoca Okuhamba phambili Kwangaphandle!

2. Ukuzivocavoca ithanga elingaphandle kusuka kwi-PsycheTruth (imizuzu eyi-17)

Ukuzivocavoca okusebenzayo kakhulu kokunikezwa kwethanga elingaphandle nesiteshi iPsycheTruth. Ingxenye yokuqala yokuzivocavoca ilele phansi, enye ingxenye imi. Kufanele bonke abafundi abaqalayo nabanolwazi.

3. Ukuzivocavoca ithanga elingaphandle kusuka kwi-PsycheTruth (imizuzu eyi-19)

Ukuzivocavoca kwesibili okuvela esiteshini se-youtube PsycheTruth kuya ngaphandle kwethanga kumi ngokuphelele futhi kufaka ukukhuphuka kwemilenze nokunyakaza kokunyusa ukukhulisa ukusebenza kwemisipha yemilenze. Ukuqoqwa kwempahla akudingeki, kepha uma udinga ukwesekwa ukuze ulinganise, ungathatha isihlalo.

Ukuzivocavoca ithanga langaphandle kusuka kuFitnessBlender (imizuzu engama-4)

Uma ufuna ukuqeqeshwa okuhlanganiswe kakhulu futhi okuphelele kwama-breeches we-zone, bese uzama lesi sifundo kusuka kuFitnessBlender. UKelly unikeza izingxenye ezishintshanayo ze-cardio ngokushisa amafutha nokuzivocavoca phansi kwemilenze nokususa "izindlebe" ohlangothini olungaphandle lwethanga.

5. Ukuzivocavoca ithanga elingaphandle kusuka ku-Anelia Skrypnyk (imizuzu eyi-10)

Ukuzivocavoca okusebenzayo kakhulu kwemilenze emincane nomzimba onamathoni kunikeza u-Anelia Skripnik. Unohlelo oluqonde ngqo ngaphandle kwethanga. Ividiyo yonke yenzeka phansi futhi ifaka phakathi ukukhahlela okuhlukahlukene okwenziwa kulele ngohlangothi lwakho.

6. Ukuzivocavoca ithanga elingaphandle elivela kuLinda Wooldridge (imizuzu eyi-15-20)

ULinda uqeqesho oluphambili lwe-barnych nezinhlelo ezisuselwa kuma-Pilates. Inikeza amavidiyo amaningana ama-breeches wesifunda imizuzu engu-15-20. Zonke zigijima kuMat futhi zifaka phakathi ukukhuphuka, ukujika, nokujika kwemilenze. Ungakhetha olunye lwalezi zinhlelo noma ukushintshe phakathi kwazo

Bona futhi:

7. Ukuzivocavoca ithanga elingaphandle elivela kuLinda Wooldridge (imizuzu engama-35)

Kepha uma uneqembu lokuqina, qiniseka ukuthi uzama lokhu kuzivocavoca ama-breeches wezindawo nazo zonke izindawo eziyinkinga zezinyawo. Ungasebenzisa ibhande lokuqina, futhi ungabopha ibhande elide lokunwebeka ezinyaweni.

Ukuzivocavoca ithanga elingaphandle kusuka ku-Love Sweat Fitness (imizuzu emihlanu)

Uma unesikhathi esithe xaxa, ungabuka ividiyo emfushane yemizuzu engu-5 yama-breeches wezoni avela esiteshini somqeqeshi othandekayo i-Love Sweat Fitness. Ukuzivocavoca okuvamile kwethanga langaphandle phansi kuzokusiza ukuthi usebenze ngemilenze yakho emincane.

Ukuzivocavoca ithanga elingaphandle kusuka kuJoanna Soh Official (9 imiz.)

Kepha uma ufuna ukusebenza kanzima ekushiseni amafutha, zama ukuvivinya umzimba okuvela kuJoanna. Uhlelo lwakhe luqukethe ukuzivocavoca okunamandla kusuka ku-plyometric kanye nobuciko bempi obuhlanganisiwe, ngenxa yalokho qinisa imisipha yethanga langaphandle. Ukuzivocavoca kungaphindwa emathangeni ama-2-3, uma imizuzu eyi-10 ibonakala inganele.

Ukuzivocavoca ithanga elingaphandle kusuka ku-Evin Himmighoefer (imizuzu eyi-10)

Lokhu okunye ukuzivocavoca phansi okugcizelela hhayi kuphela ngaphandle kwethanga, kepha nemisipha yezinqe. Uzokwenza ukuzivocavoca epulangwe eliseceleni, ukulala ohlangothini nakuzo zozine izinyawo.

11. Ukuzivocavoca ithanga elingaphandle kusuka kuMegan Mae Fit (imizuzu engu-7)

Ukuqeqeshwa okufushane, okubandakanya ukuzivocavoca okuningana okusebenzayo, kufaka phakathi ukweqa ekuqaleni kwevidiyo.

Ukuzivocavoca kwethanga langaphandle nangaphakathi

Kepha uma ufuna ukusebenza ngasikhathi sinye ngaphakathi nangaphandle izindawo ezingenhla, naka ukukhethwa okulandelayo kokuzivocavoca okuhle kwezindawo eziyinkinga.

1. Ukuzivocavoca kwethanga langaphandle nangaphakathi kusuka kuFitnessBlender (imizuzu engama-38)

Ukuzivocavoca ikhwalithi yomzimba ongezansi kusuka kuFitnessBlender, kuzokusiza ukuthi usebenze ngempumelelo emilenzeni emincane. Lolu hlelo lufaka phakathi izivivinyo ezinhle kakhulu ze-glutes, ithanga langaphandle nangaphakathi, eligcinwe limile futhi liphansi. Ukuqoqwa kwempahla akudingeki.

2. Ukuzivocavoca kwethanga langaphandle nangaphakathi kusuka ku-Tone it Up (imizuzu eyi-13)

Ukuqeqeshwa okuvela kuKatrina kusuka kuTone it Up kufaka ama-squats, amaphaphu nokuphakamisa imilenze okwenziwa kumile futhi phansi. Isifundo esifushane kepha esisebenzayo ngaphakathi nangaphandle kwethanga. Uzodinga i-dumbbell.

3. Ukuzivocavoca kwethanga langaphandle nangaphakathi kusuka eSummerGirl Fitness (imizuzu eyi-12)

Kulolu hlelo ulinde izivivinyo zakudala zezindawo ezinenkinga ezinyaweni ezisephansi.

4. Ukuzivocavoca kwethanga elingaphandle nelingaphakathi kusuka ku-The Live Fit Girl (7 imiz.)

Enye ividiyo emfushane enokukhethwa kokuzivocavoca kwethanga langaphakathi nangaphandle.

5. Ukuzivocavoca kwethanga langaphandle nangaphakathi kusuka ku-MFit (imizuzu eyi-18)

Kepha lokhu kuvivinya kuhluka kakhulu kokuqukethwe, kepha ekuzivocavoca umzimba ungadinga ibhande lokunwebeka nesihlalo.

Ngokusetshenziswa njalo kwezinhlelo ezihlongozwayo uzokwazi ukwenza imilenze yakho ibe mincane, ithoniwe, ngaphandle kwezindlebe nokuxegiselwa. Hlanganisa ukusebenzisa ithanga elingaphandle nokudla okunengqondo futhi nakanjani uzophumelela.

Bona futhi:

Ukwenza ithoni nokukhulisa imisipha, Imilenze nezinqe

shiya impendulo