Ividiyo ephezulu kakhulu engama-20 yamathanga angaphakathi ekhaya

Ithanga langaphakathi lingenye yalezi zindawo ezinenkani ezinenkinga ezikhathaza abesifazane abaningi. Sikunikeza ukukhetha okuyingqayizivele kokuzivocavoca kwamathanga angaphakathi. Qiniseka ukuthi ugcina amabhukumaka ami le ndatshana uma ufuna ukusebenza ngempumelelo ezindaweni ezinenkinga.

Izici zokuzivocavoca kwamathanga angaphakathi:

  • Khumbula ukuthi amanoni aqala ukusha ezindaweni ebesizilolongela kanzima kuzo. Umzimba ulahlekelwa isisindo sisonke, ukususa amafutha endaweni ethile akunakwenzeka!
  • Inqubo yokwehlisa isisindo kungenzeka kuphela ngokushoda kwekhalori (sincoma ukusilela okuncane okungu-15-20%). Ngaphandle kokuvivinya umzimba nokuvivinya umzimba njalo, uzoshisa amanoni kuphela ngemikhawulo efanelekile ekudleni.
  • Nokho, ukuzivocavoca okungahlukaniswanga kwe-adductors kuzokusiza ukuthi ususe ukuxegiselwa nokwenza ngcono ukubukeka kwesimo sethanga langaphakathi. Ngakho-ke, ukuzilolonga okuhlongozwayo kufanele kukunakekele.
  • Landela ividiyo yethanga elingaphakathi izikhathi ezi-2 ukuya kwezi-3 ngeviki, uwahlanganise nokunye ukusebenzisa umzimba wonke (i-aerobic namandla).
  • Ungenza izivivinyo zethanga elingaphakathi kusuka kumizuzu eyi-10 kuye kwengama-30, kuya ngokutholakala kwesikhathi namandla. Isikhathi esingaphezu kwemizuzu engama-30 ukuqeqesha indawo eyodwa akunangqondo.
  • Ngokuhamba kwesikhathi, imisipha ijwayela ukuzivocavoca, ngakho-ke ukwandisa umthwalo ungasebenzisa ibhande lokuqina nezisindo zamaqakala.
  • Uma ufuna ukunciphisa izindawo ezinenkinga ezinyaweni nakuwe azizona ukuzivocavoca okuphikisanayo, qiniseka ukufaka kuqeqesho lwakho lwe-plyometric.
  • Qiniseka ukuthi buka ukukhetha kwethu kokuvivinya umzimba okwe-adductors nethanga langaphakathi: izivivinyo eziPhezulu ezingama-30 zethanga langaphakathi + uhlelo lokufunda olwenziwe ngomumo.

Ukuzivocavoca kwamathanga angaphakathi avela kubaqeqeshi abadumile

Sikunikeza ukukhethwa kwevidiyo yamahhala esebenza kahle kakhulu ethangeni elingaphakathi nemilenze emincane emincane evela kubaqeqeshi abahamba phambili emhlabeni.

Ukuzivocavoca kwamathanga angaphakathi Blogilates

UCasey Ho (uCasey Ho) - ungomunye wochwepheshe bezokuzivocavoca abadume kakhulu e-US kanye noMdali we-Blogilates direction. Idizayinela ukusebenza okunamthelela ophansi okususelwa kuma-Pilates azokusiza ukuthola zonke izindawo ezinenkinga. Ethangeni elingaphakathi uCasey unikela ikakhulukazi ngokuzivocavoca phansi.

1.Ukushisa Okusheshayo Kwethanga Lokusebenza Kwangaphakathi (imizuzu eyi-9)

Ukushisa Okusheshayo Ukuzivocavoca KWANGAPHAKATHI OKUPHAKATHI! Ama-Pilates Best Exercises wemilenze e-Lean & Toned!

2.Amathanga angaphakathi angaphakathi (imizuzu eyi-12)

3. Ukusangana Kwethanga Langaphakathi (imizuzu eyi-13)

UCasey naye unikeza eziningana ukusebenzisa okufishane ngemizuzu emi-5 ethangeni elingaphakathi:

Ukuzivocavoca kwamathanga angaphakathi kusuka ku-PsycheTruth

Esiteshini se-youtube i-PsycheTruth, uzothola ukusebenzisa okuningi kwamavidiyo okwehlisa isisindo futhi udale inani elihle lamathoni elivela kubaqeqeshi abahlukene. Phakamisa ukuthi uzame ividiyo engu-2 yethanga langaphakathi imizuzu eyi-10 (i-ballet efana, ukudlula kokuma ngokuphelelenemizuzu engama-20 (ngesitayela sama-Pilates, ngokugcwele phansi).

1. Ukuzivocavoca Okucacile Kwangaphakathi Kwethanga (imizuzu eyi-10)

2.Imilenze Emincane Namathanga Angaphakathi Wabaqalayo (imizuzu engu-20)

Ukuzivocavoca kwamathanga angaphakathi avela eLumowell

Intombazane "yeRobotic" yaseLumowell izokukhombisa izivivinyo eziphumelela kakhulu zethanga langaphakathi kumavidiyo amabili amafushane: imizuzu eyi-8 nemizuzu eyi-15. Ukukhethwa kokuvivinya umzimba kuyafana kuzo zombili izinhlelo.

1. Amathanga Angaphakathi: Ukuzivocavoca Ukwenza Ithoni Nokulahlekelwa Amafutha (imizuzu engu-8)

2. Ukujima Kwangaphakathi Kwethanga: Ukuzivocavoca Ekhaya (imizuzu engu-15)

Ukuzivocavoca kwamathanga angaphakathi avela kuRebecca Louise

Charming Rebecca Lewis unikeza ukuzivocavoca okusebenzayo oku-2 kwethanga langaphakathi. Uhlelo lokuqala lubandakanya ukuzivocavoca ukuma nokulala phansi, ukufeza izinsimbi ezifunwayo. Ukuzivocavoca kwesibili yingxenye enkulu yokuzivocavoca kwenziwa ngenkathi umile, i-inventory eyengeziwe ayidingeki.

1. Ukuhamba Okuhamba Phambili Kwethanga Langaphakathi (imizuzu eyi-8)

2.Ukuzivocavoca Ngaphakathi Kwethanga (imizuzu eyi-10)

Ukuzivocavoca kwethanga langaphakathi kusuka kuFitnessBlender

Akukho ukuhlanganiswa kokuqeqeshwa okungaphelele ngaphandle kwevidiyo evela esiteshini se-youtube, iFitnessBlender. UKelly unikela ngezinhlelo ezimbili ezimfushane zethanga langaphakathi ongazenza wedwa noma ukugcwalisa ukuqeqeshwa kwabo okuyisisekelo. Kuvidiyo imizuzu eyi-10 kokunye kokuzivocavoca uzodinga i-fitball.

1. Amathanga Angaphakathi Amathanga Athembekile Athembekile (imizuzu emihlanu)

2.Ukuzivocavoca Ngaphakathi Kwethanga (imizuzu eyi-10)

Ukuzivocavoca kwamathanga angaphakathi avela kuLinda Wooldridge

Ukuzivocavoca okuhlukahlukene ohlangothini olungaphakathi lwethanga kukhombisa umqeqeshi uLinda. Sikunikeza ukuthi uzame amavidiyo amabili asebenzayo wale ndawo eqondiwe imizuzu engu-15. Ividiyo yokuqala imile ngokuphelele futhi ifaka izivivinyo zekhwalithi ye-ballet yemilenze. Ukuzivocavoca kwesibili kwenzeka ngokuphelele kuMat.

1.Ukuzivocavoca Ngaphakathi Kwethanga (imizuzu eyi-14)

2.Ukusebenza Kwethanga Langaphakathi (imizuzu eyi-17)

Ungazama futhi amanye amavidiyo avela kuLinda Wooldridge kulolu chungechunge:

Ukuzivocavoca kwamathanga angaphakathi avela kwabanye abaqeqeshi

Ngaphezu kwalokho, sikunikeza ukusebenzisa okungaphezulu okufushane okungu-6 kwethanga langaphakathi kusuka kubaqeqeshi abehlukene. Zizame zonke bese ukhetha uhlelo lwakho oluthandayo.

1.I-Popsugar: I-Ultimate Inner Thigh Workout (imizuzu eyi-10)

IDynamic-minute-10 evela emseleni uPopsugar Anna Renderer ihlukile kunayo yonke eyedlule kokuqukethwe kwayo. Umqeqeshi unikela nge-plyometric, i-cardio-exercises esiwombeni sokuqala nasezivivinyweni zaphansi zethanga elingaphakathi engxenyeni yesibili yevidiyo.

2. UDenise Astine: Ukuzivocavoca Ngaphakathi Kwethanga (imizuzu emi-5)

Ukuvivinya umzimba okuncane kwethanga langaphakathi kunikeza umqeqeshi odumile uDenise Austin. Izikhathi zazibanjelwe phansi futhi zilungele ngisho nabaqalayo.

3. Ummeli Wobungqabavu: Ukujima Kwangaphakathi Kwethanga Kwabesifazane (imizuzu eyi-16)

Okunye ukuzilolonga kwangempela okuvela esiteshini se-youtube i-Vitality Advocate, esinyamalala lapho simile futhi kufaka phakathi izivivinyo ezithakazelisa kakhulu zemilenze ngokugcizelela amathanga angaphakathi. Okwezigaba uzodinga ama-dumbbells.

4. UJoanna Soh: Igebe Langaphakathi Nesinqe Slim (imizuzu eyi-13)

Le vidiyo ithole ukubukwa okungaphezu kwezigidi ezi-3 ku-YouTube! Sebenza ngenkinga ngomqeqeshi wokulungisa odumile uJoanna. Uzozivocavoca ngama-dumbbells wethoni yemisipha nezikhathi ze-cardio ukushisa ama-calories namafutha. Ukuqeqeshwa kufushane, kepha kunamandla kakhulu.

Ukuzivocavoca Kwangaphakathi Kwethanga & Slim Waist Workout (Yenza Lokhu!)

5.I-SofaBar: Ukuzivocavoca Okujulile Kwangaphakathi Kwethanga (imizuzu eyi-10)

Ukuzivocavoca okulula kepha okusebenzayo kwethanga langaphakathi kunikeza isiteshi iSofaBar. Amaseshini abanjelwe phansi, umqeqeshi naye usebenzisa izinsimbi, kepha ungenza ngaphandle kwazo.

6.I-XHIT Nsuku Zonke: Ukuzivocavoca Kwangaphakathi Kwethanga KweToning (imizuzu engama-20)

Ukuqeqeshwa kwemizuzu engama-20 kwethanga langaphakathi kunikeza umqeqeshi uKelsey Lee (uKelsey Lee) esiteshini iXHIT Daily. Uhlelo lubanjwa kumgomo oyindilinga wokuzijwayeza ukuthi uzodinga ibhentshi (ungasebenzisa usofa) nebhola (kuphela ekugcineni kwevidiyo). Ukuzivocavoca kufaka nezikhathi ze-cardio zokushisa amafutha.

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