Ukuzivocavoca umzimba okuphezulu okungama-20 kokushisa kwamafutha nokulahleka kwesisindo, isiteshi se-youtube, iPopsugar

Zikhethele ukuqeqeshwa kwe-cardio okusebenzayo ngaphezu kwemisebenzi yayo eyinhloko? Sikunikeza ukukhetha okuhlukahlukene kokusebenza kwe-cardio ukushisa amanoni ekhaya kusuka esiteshini sokuqina se-POPSUGAR.

Izinhlobo zamavidiyo esiteshini se-youtube iPopsugar ivumela wonke umuntu ukuthola okuthile okufanele wena. Kepha ngaphambi kokudlulela kuvidiyo yokubukeza ye-cardio yokulahleka kwamafutha, masikhumbule ukuthi ukusetshenziswa kwabo kuyini.

Izizathu ezi-5 zokuthi kungani udinga ukwenza i-cardio Workout:

  • yokwehlisa isisindo nokunciphisa ivolumu yomzimba
  • ngokushisa okwengeziwe kwekhalori
  • ukwenza ngcono ukusebenza kohlelo lwezinhliziyo
  • ukusheshisa izinqubo ze-metabolic
  • ukwandisa ukukhuthazela
  • wokususa izindawo eziyinkinga ezingalweni, esiswini nasemilenzeni.

Ukuzivocavoca kweCardio ukushisa amanoni

Ukuzivocavoca kwe-cardio kuthatha imizuzu engama-20-45. Iningi lazo lenziwa ngesisindo somzimba wakhe, okusho ukuthi awudingi imishini eyengeziwe (izinsimbi eziphakeme). Zonke izinhlelo zingabaqeqeshi abehlukene futhi ngamunye unikeza indlela ehlukile yokuqhuba amakilasi. Ulinde izindawo ezilandelayo: TABATA, i-aerobics, i-plyometrics, ukudansa, i-Cardio based Boxing kanye ne-kickboxing.

Ukusebenza kwama-cardio okungama-20 ukushisa amanoni

1. Ukuqeqeshwa kwesikhawu se-cardio (imizuzu engama-30)

Isethenjwa se-cardio Workout sokushisa amafutha ekhaya sinikeza u-Anna Renderer, okuyisiteshi esikhulu somqeqeshi we-YouTube nePopsugar. Uhlelo lubanjwa emahlandla amabili, emjikelezweni ngamunye uzonikezwa amathanga ama-2 wokuvivinya umzimba nge-aerobic. Phakathi kwemijikelezo yokuvivinya umzimba kunamakhefu amancane, kepha konke ukuqeqeshwa kwenzeka ngesilinganiso esiphakeme ngokuqhubekayo.

Umqeqeshi unikela ngokuzivocavoca okudala kwe-cardio ngeke kukudalele ubunzima, kepha kuzosiza ukushisa ama-calories amaningi ngemizuzu engama-30: ukweqa ukuzalanisa izingalo nemilenze, ukugijima ngamadolo aphakeme, kanye nezinketho ezahlukahlukene zokuphambuka, ama-squats agxumayo, ukugijima okuvundlile njll. Lokhu ukuzivocavoca okuhle kakhulu kwe-cardio, okungaba uhlelo lwakho lwasekhaya oluthandayo. Ukuqoqwa kwempahla akudingeki.

Abaqeqeshi abaphezulu abangu-50 ku-YouTube

Shisa Amakhalori Amakhulu Ngale Workout YeCardio Ongayenza Ekhaya

2. Ukuzivocavoca kweCardio okususelwa ku-kickboxing (imizuzu engama-45)

Lokhu kuzivivinya kwe-cardio okususelwa ku-kickboxing kuzokusiza ekukhuphuleni isilinganiso senhliziyo sokushisa okukhulu kwamafutha nokuqinisa imisipha yenhliziyo. Umsebenzi nguJanet Jenkins, ongomunye wabaqeqeshi abadume kakhulu emhlabeni. Izinhlelo zayo ziyisibonelo somthwalo wekhwalithi wokwehlisa isisindo nethoni yemisipha.

Uma ngokungazelelwe ucabanga ukuthi ukujima okususelwa ku-kickboxing, kuyindlela yokuhamba ngekhekhe, khona-ke uJanet uzokumangaza. Ukukhahlela nokuguquka okuhlukahlukene kushintshana nokugxuma okukhulu, ngakho-ke izinga lokushaya kwenhliziyo yakho lizokhuphukela kumanani aphezulu wokushisa okusebenzayo kwama-calories. Ekugcineni uzothola isethi emfushane yokuzivocavoca emaphephandabeni. Ukuqoqwa kwempahla akudingekile, kepha ithawula kungcono ukuba nalo.

3.Ukuqeqeshwa okunamandla kweTABATA yimizuliswano eyi-8 (imizuzu engama-45)

Lokhu kuqeqeshwa kwezikhawu kuzonxenxa bonke abathandi beTABATA. Uhlelo oluvela kumqeqeshi uRaneir Pollard iqukethe imizuliswano engu-8, izivivinyo zenziwa ngemigomo yokuzivocavoca imizuzwana engu-20 nemizuzu engu-10 yokuphumula. Esiwombeni ngasinye uzothola izivivinyo eziningi eziguqukayo noma ezandisa umthwalo:

Abaqeqeshi baphinde babonise uhlobo olwenziwe lula lokuzivocavoca, ngakho-ke uhlelo lufanele wonke amazinga okuqina.

I-TABATA: 10 izivivinyo ezilungiselelwe

4. Umzimba Wokulwa usekelwe kubuciko bokulwa (imizuzu engama-30)

I-Body Combat - uhlelo oluhle kakhulu lwe-cardio oluzoba ukusebenzisa kwakho okusha. Isigaba esisuselwa ekunyakazeni kusuka kubuciko bokulwa sihlanganisa izinto zeBoxing, kung fu, Taekwondo, kickboxing, capoeira neThai Boxing.

Lokhu kuvivinya umzimba ngeke kube izingqinamba eziyinselele, ngakho-ke ikilasi lilungele ngisho nalabo abanenkinga yokukhumbula ukufundwa okusha. Ngaphezu kwalokho, izinhlelo ezikulesi sitayela ziyizigubhu ezincishisiwe njengoba isisekelo salokhu kuzivocavoca kwe-cardio asigxumi, nezinhlobonhlobo zezibhakela nokukhahlela. Ngeke uqaphele kanjani fly imizuzu 30! Ukuqoqwa kwempahla akudingeki.

5. Umdanso we-Aerobic wokwehlisa isisindo (imizuzu engu-25)

Ukuzivocavoca ngomdanso we-cardio ukushisa amanoni ekhaya kulungiselele wena nomqeqeshi uSimone de La Rue (umqeqeshi oyintandokazi u-Anne Hathaway). Lolu hlelo lusikhumbuza kakhudlwana ukuthi akusona isifundo sokudansa, kanye nekilasi le-spin lakudala. Ngeke kube khona ukulandelana okunzima, kepha lungela ukushintsha ngokushesha ukunyakaza futhi ufunde inhlanganisela encane.

Cishe wonke umqeqeshi wami wenza kuqala ngesivinini esincane ukuze ubakhumbule futhi uphindaphindwe kalula. Lolu hlelo alunzima ngisho nabantu abangadansi. Iseshini isebenza ngokungami, ngakho-ke kuzodinga ukukhuthazela okuhle kwenhliziyo. Ukuqoqwa kwempahla akudingeki.

I-Cardio Dance Workout Celebs Uthando

6.Isiyingi ukuqeqeshwa isikhawu okukhulu (imizuzu engu-20)

Lesi sikhathi sokuzivocavoca se-HIIT semizuzu engama-20 silungele labo abangenaso isikhathi esiningi sokuzivocavoca, futhi bashise isidingo sekhalori. Kulolu hlelo uzothola imizuliswano engu-4 yokuzivocavoca izivivinyo ezi-4 kumjikelezo ngamunye ngokuma okufishane kokuphumula.

Ukuqeqeshwa okufanele izinga lokuqeqeshwa kungaphezu kwesilinganiso, kepha enye yamantombazane ekhombisa izivivinyo zabaqalayo. Ngakho-ke, ngokomthetho, lolu hlelo luzokwazi ukusebenza kuwo wonke umuntu. Inikela ngokuzivocavoca okulandelayo: Ukugijima ngokuphakamisa okuphakeme kwamadolo, ukweqa ngokuzalanisa izinyawo emoyeni, ukwahluka kwamapulangwe nokuvivinya umzimba okuhambisana neyoga. Ukuqoqwa kwempahla akudingeki.

7.Ukuzivocavoca okukhulu kakhulu kokuthuthukile (imizuzu engama-30)

Kepha lokhu kusebenza okunomthelela we-cardio kufanelekile kuphela kumfundi othuthukile ongesabi ukweqa umthwalo. Umsebenzi ngu-Anna Garcia, owaziwa ngezinhlelo zawo ezinamandla kakhulu. Kodwa-ke, le vidiyo iyakhombisa futhi ingumthelela ophansi wokuzivocavoca ozosiza ekwandiseni ukuqeqeshwa.

Uhlelo luqukethe imizuliswano eminingana:

Uzothola ama-burpees amaningi, ukugxuma kwe-plyometric, amapulangwe, ama-jump lunges, ama-squats. Futhi konke lokhu ngama-dumbbells!

INDLELA YOKUKHETHA AMADIMBILI

8.I-Cardio Boxing enezisindo ezilula (imizuzu engu-35)

Uma unesimo esihle ezinhlelweni ezisuselwa kuzinto ezivela kubuciko obuhlukahlukene bokulwa, bese uzama ividiyo kumqeqeshi othandekayo uKrista Di Paolo. Inikeza uhlobo lwe i-aerobic Boxing, lapho uzothola khona inani elikhulu lokunyakaza kwe-Boxing ngama-dumbbells.

Uzodinga i-dumbbell yesisindo esincane (0.5-1 kg). Kepha uma ungenayo i-dumbbells, ungaqeqesha ngaphandle kwazo noma uzibuyisele ngezisindo zezingalo. Ngaphezu kwezibhakela nokukhahlela uzokwenza ukweqa okulula kokushisa okwengeziwe kwekhalori. Futhi uzothola izingxenye eziningana phansi, okubandakanya ukuzivocavoca kwemisipha eyinhloko.

9.Ukuqeqeshwa okujulile ngezikhawu ezingama-40/20 (imizuzu engama-20)

Futhi okunye ukuzivocavoca okuhle kwekhefu ngaphandle kwemishini evela ku-Anna Renderer okufanele igcwalise ukuqeqeshwa kwakho kwe-piggy Bank. Uhlelo lusebenza ngokwesikimu amasekhondi angu-40 esebenza kuthi amasekhondi angu-20 aphumule. Ukuzivocavoca kuqukethe imizuliswano emibili, kumjikelezo ngamunye wokuzivocavoca kuphindwe kabili.

Ulinde izivivinyo "zendabuko", ezenzeka kaningi ekuqeqeshweni ngesisindo sabo, ama-squats ngokugxuma, ipulangwe, i-Push-UPS, ukweqa, i-burpee, ukugijima okuvundlile, amaphaphu we-plyometric. Cishe imizuzu engama-20 ephelele yabalandeli bokuzivocavoca kwe-cardio.

10. Ukudansa, isibhakela kanye nezinqe zethoni (imizuzu engama-30)

Shisa ama-calories, i-butt butt, unciphise isisindo futhi wandise ukubekezela kwakho nale gyrosigma cardio Workout imizuzu engama-30. Zilungiselele ukuhlanganisa izitayela zabo ezintathu eziyintandokazi ohlelweni olulodwa: umdanso wokudlala, izikhawu, izivivinyo ze-Boxing kanye ne-toning yezinqe. Kodwa-ke, lo msebenzi awusebenzi nje kuphela imisipha yezinqe, kodwa futhi nomzimba wonke.

Uhlelo lufanele izinga elijwayelekile lokuqeqeshwa, kepha abaqeqeshi basethusa impela. Uzothola amahops amaningi, ahlanganiswe nokuvivinya umzimba kusuka kubuciko bempi nemidanso elula. Ukuqeqesha kunempilo impela, kepha kunamakhefu amancane okuphumula.

Ukuzivocavoca TOP 50 kwezinqe

Isitayela somdanso we-TABATA (imizuzu engama-11)

Le vidiyo edume kakhulu izuze esiteshini iPopsugar ukubukwa okuyizigidi eziyi-12 nokuthandwa okungu-200,000, futhi impela akuwona umkhawulo! Uhlelo ngumqeqeshi odumile uKira Lasha. Ukugqama kokuqeqeshwa kwakuyinhlanganisela eyingqayizivele yokuzivocavoca okukhulu ngezinto ze-hip-hop, eyakhelwe ku-TABATA Protocol: 20 seconds work, 10 seconds rest.

Ifanele izinga elijwayelekile futhi elingaphezulu kwesilinganiso sokuqeqeshwa. I-Kiera lashe inikeza izivivinyo ezingabizi kakhulu ezibandakanya imisipha yomzimba ongaphezulu nangaphansi. Ngakho-ke, ngaphandle kokukhululeka okubonakalayo, lolu hlelo luzokwenza ukuthi ujuluke. Ukuqoqwa kwempahla akudingeki.

12. Ukuqeqeshwa kweCardio ngamandla aphakathi nendawo (imizuzu engama-30)

Lokhu kuqeqeshwa kwesikhawu ukunciphisa umzimba nokuqinisa imisipha efanele abantu abahlukahlukene ababandakanyekayo. Abaqalayo lokhu kusebenza kwe-cardio kungenzeka, ezingeni elijwayelekile kuzolungela umthwalo, futhi abaphambili kuzofanele bakhiphe isikibha ngemuva kwesifundo.

Lolu hlelo luqukethe imizuliswano emibili, izivivinyo kumjikelezo ngamunye ziphindwa kabili. Uzoshintsha ukuzivocavoca kwe-toning ne-cardio ngamakhefu amancane okuphumula. Ekugcineni abaqeqeshi bakulungiselele isethi ephumelelayo emaphephandabeni.

13. Ukuzivocavoca okulula kwe-cardio okususelwa ku-Boxing (imizuzu engama-30)

Lokhu kungukuzivocavoca umzimba okususelwa ekunyakazeni kwesibhakela kwezingalo. Uzokhuphula izinga lokushaya kwenhliziyo yakho ngaphandle kokugxuma okukhathazayo, okukhona kunenani eliphansi. Ngaphezu kwemijikelezo yokwehliswa kwesisindo seBoxing, uzothola izivivinyo ezimfushane zemizuzu emihlanu zokuthambisa isisu nezinqe maphakathi nohlelo, lapho uzokwazi khona ukuphefumula.

Uqeqesho olwenzelwe ukuqeqeshwa okuphakathi. Unolwazi futhi uqine umshado, mhlawumbe uzolahlekelwa yimithwalo. Kodwa-ke, uma uthatha izinsimbi noma ama-dumbbells alula we-1 kg, nakanjani uzodinga ukufaka ezinye izinhlinzeko zokwenza uhlelo.

14. Ukuqeqeshwa kwesikhawu esingu-45/15 kokwehlisa isisindo (imizuzu engama-30)

Kulokuzivocavoca uzothola izivivinyo ezi-7 eziphindaphindwe ngemizuliswano emi-3. Ukuzivocavoca umzimba kwenziwa ngokusebenza kohlelo imizuzwana engama-45 (ngalesi sikhathi uzothola umthwalo ohlonipheke kakhulu) nokuphumula kwemizuzwana engu-15 (ngalesi sikhathi, ungathatha umoya ojulile bese ulungiselela ukuzivocavoca okulandelayo).

Ukuzivocavoca okunikezwayo kuhluke kakhulu: amaphaphu, ama-squats, amapulangwe, ukugxuma, ukuguqula ama-pushups, ukuqhuma endaweni. Ngeke nje uphakamise izinga lokushaya kwenhliziyo yakho futhi ushise ama-calories amaningi, kodwa nemisipha yethoni. Ukuqoqwa kwempahla akudingeki.

Isitayela somdanso we-cardio (imizuzu engama-15)

Ungakhohliswa yilokho kuqeqeshwa kwesitayela somdanso. Uzobe usebenza ngejubane elikhulu kakhulu, ngakho-ke uhlelo aluhlangene nakancane nokudansa okulula kwepobremente. Umsebenzi nguJJ Dancer, osaziwayo abaqeqesha osaziwayo baseHollywood. Kwesinye isikhathi kubonakala sengathi unamandla angapheli nebhethri elingapheli - ukuqeqeshwa kunamandla kakhulu.

Uzothola inani elikhulu lokuzivocavoca kwe-jump and sprint kanye nokunyakaza komdanso wesiLatini, i-twerking, ne-hip-hop. Uhlelo luhle kakhulu futhi luhle umthwalo. Ukuqeqeshwa akushiyi ukungakhathaleli ngisho nokude nabantu abadansayo.

16. Ukuqeqeshwa kweCardio "okungapheli" kuma-calories ayi-500 (imizuzu engama-45)

Le vidiyo ingenye yezithandwa kakhulu esiteshini se-YouTube iPopsugar. Ukubukwa okungaphezu kwezigidi eziyi-11 kanye namakhulu ezinkulungwane zokuthandwa kukhuluma kakhulu. UJanet Jenkins unikeza ukuzivocavoca okukhulu kwe-cardio okuhlanganisa ukuzivocavoca umzimba okuhlukahlukene okwehlisa isisindo nethoni yemisipha.

Okuhlukile kwalokhu kuqeqeshwa kuyisivinini esiqhubekayo, niyophumelela omunye nomunye ngokuphumula okuncane. Ukuzivocavoca umzimba kutholakala ngokufanele (phakathi kwabo, ukugxuma, kanye ne-kickboxing), kepha uhlala unyakaza futhi ugcina izinga lokushaya kwenhliziyo yami lishisa lifinyelela kuma-calories angama-500 ngemizuzu engama-45.

Le killer Workout Torches Calories - Cishe ama-500 kumizuzu engama-45

17. Ukuzivocavoca okulula “mpo” kwe-cardio (imizuzu engama-20)

Kepha lokhu kuvivinya umzimba kwe-cardio kuhle kunoma ngubani ofuna amavidiyo anomfutho ophansi nesikhathi esifushane. Ulinde ukweqa okulula, uJackie, ukugxuma, i-sprint nokunye ukuvivinya umzimba kwendabuko ngejubane elilinganisiwe. Ayikho i-burpee yokushaqeka nemichilo eyinkimbinkimbi!

Lolu hlelo luqukethe imizuliswano emibili, izivivinyo kumjikelezo ngamunye ziyaphindwa ngemijikelezo emibili zinokuphumula okuncane. Ukuzivocavoca ngokungeziwe kukhombisa inguqulo yomthelela ophansi ngaphandle kokugxuma, ngakho-ke uhlelo lufanelekile nakwabaqalayo nakubantu abakhuluphele ngokweqile.

Umsebenzi wokulandelela we-FITNESS WRISTBAND

18. Umdanso we-Aerobic wokwehlisa isisindo (imizuzu engu-45)

Futhi okunye ukuqeqeshwa okuvusayo okuvela kuSimone de La Rue, kepha manje imizuzu engu-45. Ukuzivocavoca kwakhe akulungele wonke umuntu, kepha uma uthanda ukusebenza noSimone, uqinisekisiwe ukuthola imiphumela esheshayo ekwehliseni isisindo. Amakilasi akhe anamandla amakhulu, ngakho-ke uzoshisa amakhalori amaningi futhi usheshise imetabolism.

Lolu hlelo lubandakanya ukuxuba kokunyakaza kusuka kumdanso nase-aerobics. Uzothola ukweqa okuningi, kepha lokho akuyona ukweqa kwe-plyometric, okunika umthelela olimazayo emajoyintini akho. Uhlelo lunesimo esiphakeme kakhulu, kepha ngenxa yamakhefu amafushane okuphumula nokunyakaza kwesigaba ikilasi lizokwazi ukuba noqeqesho olubanzi. Ukuqoqwa kwempahla akudingeki.

19. Ukuqeqeshwa okukhulu kweTABATA imizuliswano emi-5 (imizuzu engama-30)

Nakhu okunye ukuzilolonga kweTABATA okuvela kuRaneir Pollard. Ngokungafani nohlelo lwangaphambilini, lo mqeqeshi, ebesikhuluma ngaye ngenhla, lapha uzothola imizuliswano engu-5 enesikhathi semizuzu engama-30 isiyonke. Ukuzivocavoca kwenziwa kuhlelo lwendabuko lwe-TABATA: kusebenza imizuzwana engama-20 nemizuzwana engu-10 yokuphumula.

Phakathi kwamaround, 1 minute rest. Kulungele ukujuluka nokushisa ama-calories.

Ukuqeqeshwa okuyi-10 kweTABATA okuvela kuMonica Kolakowski

20.I-Cardio-Boxing yabaqalayo nabaphambili (imizuzu engama-45)

Okunye ukuvivinya okuvela kuKrista Di Paolo, manje okwemizuzu engama-45. Njengenguqulo yemizuzu engama-30 kaKrista inikeza i-Cardio Boxing. Uzokwenza ukunyakaza kwesibhakela ngezisindo ezilula, ngaleyo ndlela uvuselele ukushaya kwenhliziyo namakholori avuthayo. Ngaphezu kwalokho, ukuguqukela komlenze okungeziwe, kuhlanganiswe nokugxuma kanye nezikwele. Yonke imisipha emzimbeni wakho izosebenza!

Esiteshini sePopsugar kunamavidiyo amabili avela kuKrista Di Paolo imizuzu engama-45. Ividiyo yokuqala yabanolwazi nabasebenza kanzima ihilelekile, kepha ividiyo yesibili izoba njalo onekhono futhi Wabasaqalayo. Ungasebenzisa ama-dumbbells akhanyayo noma izinsimbi zezingalo ukushisa amafutha amaningi.

21. Ukuzilolonga okuvusa amadlingozi ngomdanso wesiLatin (imizuzu engama-30)

Futhi siqedela ukukhethwa kwethu kwemidanso yesiLatin eshisa ngokweqile evela kuNicole Steen. Lokhu kungukuzivivinya okubili okuhle okuzokhuphula imizwa yakho ngenkathi kushiswa ama-calories nokuthambisa imisipha yesisu nezinqe. Imidanso yesiLatin ilungele ukwakha isibalo esihle sabesifazane.

Akudingeki ukuthi wenze noma yikuphi ukunyakaza okuyinkimbinkimbi, uNicole unikeza umdwebo olula kakhulu. Ukugxila okuyinhloko kukushisa amakhalori nokukhuthaza umoya omuhle. Lokhu kuzivocavoca kumnandi kangangokuba uzokhohlwa leso sitimela.

Njengoba ukwazi ukubona, wonke umuntu angathola ukuqeqeshwa okufanelekile kwe-cardio ukushisa amanoni ekhaya. Uma unganqunyelwe encazelweni, sincoma ukuthi uzame zonke lezi zinhlelo bese uhlehlisa okuthandwa kakhulu.

Bona futhi:

Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukuqeqeshwa kweCardio

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