Amavidiyo aphezulu angama-20 e-youtube wamathanga nezinqe ngaphandle kwamaphaphu, ama-squats nokweqa. Kuphephile emadolweni!

Ubuhlungu emajoyini amadolo mhlawumbe inkinga ejwayelekile ebhekene nabathandi bokuqina. Lokhu kubeka imikhawulo emikhulu ekubulaweni kokuvivinya amathanga nezinqe: ama-squats ajwayelekile namaphaphu angakhuphula inkinga ngamadolo.

Kepha kuthiwani uma umsebenzi owenziwa engxenyeni engezansi yomzimba uphuthuma? Sikunikeza ukukhethwa kokuzivocavoca kwamahhala ku-YouTube ngamathanga akho nokugqama kwakho ngaphandle kwama-squats, amaphaphu nokugxuma. Lawa mavidiyo azokusiza ukuthi usebenze kahle engxenyeni engezansi yomzimba ngaphandle kwengcindezi eyingozi emadolweni. Qiniseka ukuthi ufunda futhi:

  • Ukuzivocavoca okuphezulu okungu-30 kwethanga langaphakathi + uhlelo lokufunda olwenziwe ngomumo
  • Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle: ungawahlanza kanjani amabhulukhwe

Kuyiphutha ukucabanga ukuthi ukujima ngaphandle kwamaphaphu nezikwele akusebenzi ekwakhiweni kwe- imilenze emincane enethoni nembongolo. Zama ukwenza amavidiyo aphakanyisiwe njalo futhi uzobona izinguquko ezimangazayo ngemuva kwamasonto ama-3-4 kuphela.

Ukwandisa ubunzima bezivivinyo ezinconyiwe ukuthenga amabhendi wokuqina. nezisindo zamaqakala (0.5 kg nangaphezulu). Kepha ngokokuqala ngqá, cishe uzoba umthwalo owanele esisindweni somzimba wakhe ngaphandle kokuphikiswa okunye.

Ividiyo evela kuFitnessBlender

IFitnessBlender yisiteshi esithandwa kakhulu ku-youtube. Lapha ungathola izinhlelo ezahlukahlukene zazo zonke izindawo ezinenkinga. Abaqeqeshi beFitnessBlender banikela ama-high quality wamathanga nezinqe ngaphandle kwamaphaphu nezikwele. Uma ufuna ukuzivocavoca okuphephile okuphelele komzimba ongezansi, kunconywa ukuqala ngalawa mavidiyo.

1.Akukho Ukuzivocavoca Kwezinqe Namathanga (imizuzu engama-25)

Kulesi sikhathi sokuzilolonga semizuzu engama-25 samathanga nezinqe ngaphandle kokuthola ukukhetha okusebenzayo kokuzivocavoca phansi, kushintshaniswa nokuzivocavoca okumile (ukuphakamisa imilenze, ukukhahlela, iMahi). Ifanele ukuthola izindlela ezahlukahlukene zokusebenzelana.

Ayikho i-Squat Workout yezinqe namathanga - Ukuzivocavoca komlenze ngaphandle kwama-squats noma ama-Lunges

2.I-Squat Free Butt & Thigh Workout (imizuzu engama-40)

Lokhu okunye ukujima komzimba ongezansi ngaphandle kwengcindezi emadolweni, isikhathi esithe xaxa. Izikhathi zabanjwa ezindaweni ezahlukene: emi ngokusekelwa esihlalweni, elele ngomhlane, kuzo zozine izinhlangothi, ohlangothini lwakhe, endaweni yenja ebheke phansi. Amathanga nezinqe kuqinisekisiwe ukuthola ukuzivocavoca okuhle!

3. I-Pilates Butt ne-Thigh Burnout Squat Mahhala (9 amaminithi)

Lokhu ividiyo emfushane amathanga nezinqe ezingenamthwalo emajoyini amadolo ahambisana ngokuphelele nanoma ikuphi ukuqeqeshwa kwakho. Ingxenye enkulu yokuzivocavoca ukwenza ukuphakamisa imilenze nokugijima kuzo zonke izinyawo, kuncike endololwaneni.

4. I-Leg Slimming Pilates Butt neThanga (imizuzu eyi-10)

Ekupheleni kwevidiyo emfushane yezinqe namathanga phansi:

Ividiyo evela kuma-Blogilates

I-blogger eyaziwayo ye-youtube uCassey Ho unikeza uchungechunge lwamavidiyo amafushane, asebenzayo amathanga akho nama-glutes ngaphandle kwama-squats namaphaphu. Zonke zisekelwe ezintweni zamaPilates futhi basesimweni sokuvundla. Amakilasi angaba nzima kakhulu, ukuwenza ngezisindo ezinyaweni zakhe. Ungaxhuma ukusebenzisa okuningi kusuka esiteshini se-YouTube iBlogilates kuhlelo olulodwa noma ukuphinda ikhefu elilodwa lemizuzu eyi-10 emathangeni angama-3-4 womthwalo owengeziwe.

1. Ama-Pilates Pilates Workout ePhelele (imizuzu eyi-15)

2.Izivivinyo ezi-5 ezihamba phambili zethanga (imizuzu eyi-10)

3. I-Quick Burn Saddlebags Slimdown: Ithanga Elihle Langaphandle (imizuzu eyi-9)

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

Futhi futhi ividiyo elandelayo ~ imizuzu eyi-10:

Ividiyo evela kuJessica Smith

UJessica Smith waziwa ngezakhe ejabule futhi enobungane indlela yokuqhuba ukuqeqeshwa. Izinhlelo zayo zingachazwa njengezitholakala kalula, zisebenza kahle futhi zilungele izitshudeni ezahlukahlukene. Phakathi kwamavidiyo akhe, nakanjani uzozitholela uhlelo oluphelele.

1. Imizuzu engama-30 Emadolo Osebenzelana Nabanye Yomzimba (imizuzu engama-30)

Lokhu kuqeqeshwa kweBarna ngokuphelele umile. Uzokwenza izivivinyo ze-ballet eduze kwesihlalo, kepha ngaphandle kwezikwele ezijulile namaphaphu. Uzodinga ne-dumbbells. Ukuzivocavoca ngamadolo ngobumnene kuzokusiza ukuthi usebenze kuzo zonke izindawo eziyinkinga zomzimba ongezansi.

2.Ukuzivocavoca Okungcono Kakhulu Kwezitho zomzimba zomuntu amadolo amabi (imizuzu eyi-15)

Ukuvivinya umzimba kuyanyamalala nokuma futhi kufaka nenani elikhulu lokuphakanyiswa kwemilenze yomzimba ongezansi. Uzodinga isitulo namabhangqa amancane.

3. Ukuncipha Kwethanga, Amathanga Angaphakathi, Ama-Pilates: Umlenze Ogcwele (imizuzu eyi-15)

Ingxenye yokuqala yekilasi imile enye ingxenye isesimweni esithandekayo. Yokusungula awudingi. Isifundo sihlanganisa nokuzivocavoca okusebenza kahle kakhulu ngethanga langaphakathi.

4. Ukuzivocavoca Okuhle Kakhulu Kwezidolo Ezimbi (7 imiz.)

Le vidiyo emfushane yezinqe nayo iphephe ngokuphelele kumajoyinti akho amadolo. Isifundo siphansi ngokuphelele, akudingeki ukuthi kusetshenziswe kanjani.

Ividiyo evela ku-Anelie Skripnik

U-Anelia Skripnik uthi ungafinyelela emathangeni anethoni futhi ungcwabe izinqe ngaphandle kokuhlala-UPS! Ukuqeqeshwa okulandelayo kuphelele phansi, kugcizelelwa i-gluteus Maximus nemisipha yomlenze. Vele, wena ukwakha imisipha ngalezi zivivinyo ngeke uphumelele, kepha ukwenza izinqe zakho zibe yindilinga, nezinqulu zihlanzekile - zingakwazi impela.

1.I-glutes ephelele ngaphandle kwama-squats (imizuzu engama-20)

2. Ukuvivinya izinkalo (imizuzu engu-15)

3. Ungayihlanza kanjani ibhulukhwe: okuyinkimbinkimbi okhalweni (imizuzu eyi-15)

3. Ukuzivocavoca kweBosu kwethanga langaphakathi (15 amaminithi)

Amavidiyo avela kwabanye abaqeqeshi

Futhi ikunikeze amavidiyo avela kwabanye abaqeqeshi, okuyi kuzoba ukwengeza okuhle ezifundweni zakho zokhiye. Zama lawa mavidiyo ngamathanga amancane nezinqe ezinamathoni kungekho mthwalo emajoyini amadolo.

Ayikho iNselelo Ye-squat Booty (imizuzu eyi-1)

Isiteshi se-Youtube iLove Sweat Fitness sinikela ngamafushane kodwa ividiyo ewusizo yezinqa awukho umthwalo kumajoyinti amadolo. Landela lokhu kubaqeqesha emathangeni ama-2-3, uma imizuzu eyi-10 ibinganele:

Futhi kulolu chungechunge esiteshini iLove Sweat Fitness:

2.Akukho Squat No Lunge Workout Body (imizuzu engu-35)

Ukwenza lolu hlelo kusuka esiteshini uzodinga ibhola lokuzivocavoca kanye namabili ama-dumbbells. Ulinde amapulangwe, ukuphakanyiswa kwemilenze, izivivinyo ezilula nge-fitball. Ukuzivocavoca okuhle okuvela esiteshini seFitness ngePJ, esizokusiza wenze amathanga nezinqe zibe mncane ngaphandle komthwalo emadolweni.

3. Asikho iSquat No Lunge Lower Body Sculpt & Tone Legs (imizuzu eyi-18)

I-AngieFitnessTV inikeza ukuzivocavoca kwamathanga nezinqe, okugcwele udlula phansi. Uzothola izivivinyo zeyunithi ezi-3, ukwenza ezinye zazo zidinga udonga noma enye indawo eqondile. Umqeqeshi usebenzisa izinsimbi, kepha ungenza ngaphandle kwazo.

4.Akukho Ukuzivocavoca Ngezinqe Okukhombe I-Glutes (imizuzu engama-22)

Zivocavoce ngokugcizelela ezinqeni ngokugcwele phansi. Kwabaqalayo, isifundo singabonakala sinzima, kepha iholide lemizuzu ethile lizokusiza ukuthi usinde kuvidiyo kusukela ekuqaleni kuze kube sekugcineni. Ukuqoqwa kwempahla akudingeki.

Unenkinga ngamalunga wamadolo, kepha funa ukuqeqesha ngempumelelo i-glutes kanye nemisipha? Zama lezi zinhlelo, futhi uzokwazi ukwakha imilenze ezacile nezinqe eziqinile ngaphandle komthwalo emadolweni.

Funda futhi: Amavidiyo aphezulu ayi-15 avela ezinhlungwini zangemuva no-Olga Saga.

Ukuvivinya umthelela ophansi wethoni nemisipha, Imilenze nama-glutes

shiya impendulo