Okuqukethwe
- Inselelo yamaviki angu-8 kusuka eChloe ting
- Ukuzivocavoca nge-HIIT okuthuthukile ku-Chloe ting
- 1.Ukuzivocavoca umzimba okugcwele kakhulu: Shisa amaKhalori angama-400 (imizuzu engama-30)
- 2.Ukuzivocavoca umzimba okugcwele: Burn Calories 250-360 (25 minutes)
- 3.Ukuvivinya Okushisayo Emakhaya (imizuzu engama-20)
- 4.Thabata Fat-Blasting HIIT Workout (imizuzu eyi-16)
- 5.Thabata HIIT Cardio Workout (imizuzu eyi-16)
- 5. Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu eyi-16)
UChloe Ting ungumblogi odumile wase-Australia, okhiqiza ukusebenza okuphumelelayo kokunciphisa umzimba nokususa amafutha ezindaweni ezinenkinga. Okokuqala, sikunikeza ukukhetha kwamavidiyo asebenzayo kaChloe azokusiza ukwenza ngezifiso izivivinyo zomzimba wakho futhi ungeze kubo umthwalo osindayo.
Inselelo yamaviki angu-8 kusuka eChloe ting
Muva nje uChloe ting ukhiphe inselelo entsha emavikini ayisishiyagalombili, kufaka phakathi ukujima okungu-8 kokwehlisa isisindo, ithoni yomzimba, nokususa izindawo ezinenkinga. UChloe unekhalenda lezifundo, olilandelayo izinyanga ezimbili. Yize kungadingeki ukuthi usebenzise lolu hlelo kuphela isikhathi esithile, ungavele usebenzise amavidiyo ahlukile ukwengeza imisebenzi yakho yansuku zonke.
Ngakho-ke, uhlelo lweSummer Shredding lufaka ukuzivocavoca okuyi-4: ukusebenzisa kakhulu i-cardio umzimba wonke (imizuzu engama-30), ukuzivocavoca izandla (imizuzu eyi-10), ukuzivocavoca isisu (imizuzu eyi-10), ukuzivocavoca amathanga, nama-glutes (imizuzu engu-25) . Amakilasi afanele amazinga okuqeqeshwa angaphezu kwesilinganiso (izivivinyo zabaqalayo, bheka lapha). Ngeke udinge amadivayisi akhethekile. UChloe unikela phakathi nesonto ukuhamba imizuzu engama-20-30 noma ukusebenzisa i-cardio.
Uyacelwa ukuthi uqaphele ukuthi amakilasi aqhutshwa ngaphandle kokufudumeza nokupholisa phansi! Qiniseka ukuthi ubheka ukuqoqwa kwethu okulungiselelwe kokuzifudumeza nokwelula ngemuva kokuzivocavoca:
- Ukuzifudumeza ngaphambi kokuzivocavoca: izinhlelo zokuzivocavoca +
- Ukwelula ngemuva kokuzivocavoca: ukuzivocavoca + izinhlelo
Ukuqeqeshwa Kwemilenze Ne-Butt (imizuzu engu-25)
Lokhu kuvivinya imizuzu engama-25 kuphelele ukuthambisa amathanga akho nezinqe zakho. UChloe unikela ngokuzivocavoca okuhlukahlukene okuqinisa imisipha nokusiza ukuqeda izindawo eziyinkinga. Lolu hlelo luba nemizuliswano emibili, luphindwe emizuliswaneni emibili (umzuliswano wokuqala wenzeka phansi, umzuliswano wesibili umile namaphaphu nezikwele). Uzobona izivivinyo eziyi-16; uzoziqeqesha ngaphansi kohlelo lwemizuzwana engu-30 yomsebenzi / ukuphumula kwemizuzwana engu-10. Uma unamadolo amabi, ungenza kuphela umjikelezo wokuqala.
Ukuqeqeshelwa imilenze nama-glutes nge-band yokuqina
Ukuzivocavoca Ngezikhali Nokuphezulu (imizuzu eyi-10)
Lokhu kuvivinya umzimba okwemizuzu eyi-10 kuzokusiza uqinise imisipha yengalo futhi usebenze ngempumelelo kuwo wonke amaqembu emisipha yomzimba ongaphezulu. UChloe unikeza ukuvivinya umzimba ngokuncike emaplangeni nasePush-UPS. Imisipha emikhulu, izingalo namahlombe kuzoshisa! Kulolu hlelo, uzothola izivivinyo eziyi-10 ezenziwa ngokuya kohlelo imizuzwana engu-45 isebenza / imizuzwana engu-15 iphumule. Ungaphinda lo msebenzi emathangeni ama-2-3. Ikilasi lizofaka isicelo kubo bobabili abaqalayo nabafundi abasezingeni eliphakeme.
I-Brutal Abs Workout (imizuzu eyi-10)
Ukuzivocavoca okufushane kodwa okuhangulayo phansi kuya esiswini sakho nokukhonkotha. Uzongena ngokuzivocavoca umzimba ngemuva kwezinsimbi zokunyathelisa nezokuzivocavoca. Noma umsebenzi wenziwa ngokuphelele phansi, isilinganiso senhliziyo yakho sizoba sendaweni ye-gyrosigma. Kulolu hlelo, uzothola izivivinyo ezi-10 ezenziwe ekujikelezeni kwemizuzwana engu-50 ukusebenza / ukuphumula kwemizuzwana engu-10. Ungaphinda lo msebenzi emathangeni ama-2. Ikilasi lizofaka isicelo kubo bobabili abafundi abasezingeni eliphakeme.
Ukuzivocavoca okuphezulu okungu-15 kwama-crunches esiswini namapulangwe
Ukuzivocavoca umzimba okugcwele (imizuzu engama-30)
Lokhu ukuqeqeshwa kwesikhawu okujulile kukhulu kakhulu futhi kushaqisa - kufaka phakathi i-burpee, ukugijima okuvundlile, ukugxuma, ama-squats, amapulangwe ashukumisayo. Kodwa-ke, uma ungagxumi, kungcono ukhethe ukuzivocavoca umzimba okuncane kakhulu. Ukuzivocavoca umzimba okugcwele kusimiso sokuphumula; kuzofanele usebenze kanzima ukuze udlulise ividiyo kusukela ekuqaleni kuze kube sekugcineni. Ikilasi lalinokuzivocavoca okuyi-14 okuphindaphindwe emathangeni ama-3 wesekethe 30 imizuzwana yokusebenza / imizuzwana eyi-10 yokuphumula. Ukuqeqeshwa kufanelekile kuphela kubafundi abanolwazi.
Ukuzivocavoca umzimba okunomthelela ophansi kusuka kuFitnessBlender
Ukuzivocavoca nge-HIIT okuthuthukile ku-Chloe ting
Konke ukusebenza kwe-cardio Chloe ting kubanjwe ngezikhathi ezithile futhi kufaka phakathi izivivinyo zomthelela omkhulu (ukweqa, ama-squats, i-Push-UPS, ukugijima, amapulangwe). Uma uthanda umthwalo ophakeme wezintaba ukuthola imiphumela esheshayo, ukuqeqeshwa kukaChloe, uzoyithanda. Emakilasini ngeke adinge okokusebenza okwengeziwe, konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wabo.
1.Ukuzivocavoca umzimba okugcwele kakhulu: Shisa amaKhalori angama-400 (imizuzu engama-30)
Ukuzivocavoca kufaka phakathi imizuliswano emi-3 yokuzivocavoca okungu-4. Umjikelezo ngamunye uyaphindwa ngemijikelezo emi-4. Umzuliswano wokuqala: Squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Umzuliswano wesibili: AmaBurpees + Tuck Jump, amaJump Jumping, Squat Jump Toe Taps + Kickback, Cross Jacks. Umzuliswano wesithathu: Ama-Groiner, ama-Lateral Jumps, i-Single Leg Hop (R), i-Single Leg Hop (L).
2.Ukuzivocavoca umzimba okugcwele: Burn Calories 250-360 (25 minutes)
Ukuqeqesha kufaka phakathi imizuliswano emi-2 yokuzivocavoca okungu-4; umzuliswano ngamunye uyaphindwa ngemizuliswano emi-3. Umzuliswano wokuqala: Ama-Windmill Lunges, ama-Mountain Climbers + ama-Plank Jacks, ama-High Kicks, i-Tricep Dips + i-Leg Raise. Umzuliswano wesibili: Ama-squat Jumps + Side Kicks, Push-up + Squat, Jumping Jacks, Bicycle Crunch.
3.Ukuvivinya Okushisayo Emakhaya (imizuzu engama-20)
Kulolu qeqesho olunzulu, kunikelwe izivivinyo ezi-9, eziphindaphindwayo kumarundi ama-4 (amasekhondi angama-30 / amasekhondi ayi-10): High Knee Burpee, Push-up, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.
4.Thabata Fat-Blasting HIIT Workout (imizuzu eyi-16)
Kulokhu kuqeqeshwa okujulile kwe-TABATA okulinde ukuzivocavoca okungu-8, ngakunye okuphindaphindwe ngamasethi ama-4 (amasekhondi angama-20 / amasekhondi ayi-10): AmaBurpees, Abaqali Bezintaba, I-Jumping Lunge Chop, i-Up & Down Plank, i-Broad Jump + Squat 180, Ukukhahlela Okuphezulu , Jump Lunge Lunge, Spiderman Plank.
5.Thabata HIIT Cardio Workout (imizuzu eyi-16)
Kokuziqeqesha okunamandla kwe-TABATA, uzoba nokuzivocavoca okungu-8, ngakunye kuphindwe ngamasethi ama-4 (amasekhondi angama-20 / amasekhondi ayi-10): Ama-Power Jacks, ama-Plank Jacks, ama-Jumping Lunges, ama-Mountain Climbers, ama-Burpee's, ama-Ski Abs, ama-Jumping Jacks, i-Plank. Okokuqala, kukhona ukujima!
5. Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu eyi-16)
Okokuqala, lolu qeqesho olunzulu lunikeza izivivinyo ezi-8 eziphindaphindwe ngemizuliswano emi-2 (amasekhondi angama-45 / amasekhondi ayi-15): IBurpee + Star Jumps, Climbers Mountain, Jump Rope, In & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.
Ukwehlisa isisindo, Ukuvivinya okuthuthukile kwesikhawu, ukusebenza kweCardio.