Maola 12 amalimbitsa thupi kuti muchepetse thupi komanso kamvekedwe kathupi kanyumba ka youtube 1 Workout a Day

Kukonda ola lathunthu? Kenako sungani mapulogalamu athu atsopano ochepetsa thupi komanso thupi, mawu a youtube Kuchita masewera olimbitsa thupi tsiku limodzi. Mavidiyo awa amakwaniritsa bwino sabata lanu lophunzitsira ndipo idzakhala njira yabwino yotentha mafuta atatha tchuthi "Saarow".

Kusankhidwa kochita masewera olimbitsa thupi

Pawunikirayi timapereka nthawi yayitali yophunzitsira yomwe idapangidwa kuti izitha kuwotcha mafuta, minofu yolumikizana ndikuchotsa malo ovuta pamikono, miyendo, ndi pamimba. Coach channel imapereka masewera olimbitsa thupi ndi kulemera kwa thupi lake lomwe limayenda mozungulira mozungulira. Pazonse, kuwunikiraku kukufunsidwa 9 kulimbitsa thupi kwambiri ndi Ntchito zochepa za 3.

Mapulogalamu othandizira:

• Kutalika kwa maphunzirowa ndi mphindi 55-90
• Padziko mfundo imeneyi
• Phatikizani masewera olimbitsa thupi a aerobic ndi toning owotcha mafuta ndikuchotsa malo ovuta
• Kwenikweni, zolimbitsa thupi zimachitika ndikulemera kwa thupi lake, koma nthawi zina mumafunikira ma dumbbells
• Mumakanema onse mukuyembekezera machitidwe ofanana
• Makalasi ali oyenera mulingo wamaphunziro pamwambapa

Mutha kuchita masewerawa kangati kamodzi pa sabata mukakhala ndi nthawi yayifupi. Kapena kuti mukwaniritse mapulogalamu m'masiku amenewo pomwe mukufunika kuyatsa kwambiri ma calories (mwachitsanzo, pambuyo pa tchuthi kapena patatha nthawi yayitali). Sitikulimbikitsidwa kuchita maphunziro oterewa koposa 1-2 pa sabata.

1.HIIT Cardio Workout (Mphindi 60)

Kuchita masewera olimbitsa thupi kwambiri kumaphatikizapo maulendo atatu. Zochita zimachitidwa panthawi yopumira (masekondi 30 amagwira ntchito / masekondi 10 kupumula). Kusunga sikofunikira.

Kapangidwe ka maphunziro:

• Kuzungulira 1 (chowotchera thupi lathunthu): squats ndikutuluka panja, chimbalangondo, pushup + galu wotsika, kupotoza, kupotoza mobwerezabwereza. Round 4 imabwerezedwa bwalo.

• Round 2 (masewera othamanga): kudumpha 180 digiri burpee, bwererani mmbuyo, kulumpha mu mpanda ndi Boxing. Round 3 ikubwereza mozungulira.

• Round 3 (Cardio, mafuta owotcha): Kuthamanga ndikukweza maondo ake, skater, kuthamanga mpira, kuthamanga kopingasa, skier kudumpha Jack. Round 4 imabwerezedwa bwalo.

2.Kulimbitsa Thupi Lonse (Mphindi 60)

Kulimbitsa thupi kumeneku kumakhala ndi kuzungulira kwa 4 kwa madera ovuta (pamwamba, pansi, KOR), yomwe imamaliza mtima wathunthu. Zochita zankhondo mudzafunika dumbbell.

Kapangidwe ka maphunziro:

• 1 kuzungulira miyendo (miyendo yakupha): squats, squats kulumpha ndi mlatho, mapapu. Kuzungulira kumabwerezedwa mozungulira katatu.

• Round 2 ya manja (toner mikono): dumbbell benchi osindikizira mapewa, pushups, kutembenuza pushups kuchokera pampando, lamba kumbuyo, kukweza ma biceps. Kuzungulira kumabwerezedwa mozungulira katatu.

• 3 kuzungulira kwa Cora (ntchito yayikulu): kulumphira mu thabwa, Njinga, kukweza mwendo, kusinthana. Kuzungulira kumabwerezedwa mozungulira katatu.

• Round 4 cardio (cardio fat kumaliza) Kuthamanga ndikukweza maondo ake, ma burpee + mawondo kuti akwere pachifuwa, kudumpha Jack, skater. Kuzungulira kumabwerezedwa mozungulira katatu.

3.Kalori Wowotcha Kulimbitsa Thupi Lonse (Mphindi 55)

Munthawi yolimbitsa thupi iyi mudzakhala ndi masewera olimbitsa thupi 5 kwa mphindi 10, kusinthitsa zochita zolimbitsa thupi 2-3: zolimbitsa thupi ndi zolimbitsa thupi. Kusunga sikofunikira.

Kapangidwe ka maphunziro:

• 1 kuzungulira kotentha mafuta (wakupha mafuta): kuthamanga squat + kudumpha, kudumpha mu lamba. Kuzungulira kumabwerezedwa m'mizere 7.

• Thupi lathunthu lokwanira 2 (yozungulira yozungulira): bwererani kumbuyo + kukokera bondo pachifuwa, kuyenda kupita ku bar, kudumpha madigiri 180. Kuzungulira kumabwerezedwa mozungulira katatu.

• 3 kuzungulira thupi lakumunsi (fanasi wotsika): sumo squat, skater, adalimbana ndi atolankhani, ma squat othamanga. Kuzungulira kumabwerezedwa mozungulira katatu.

• Zozungulira 4 zamalo ovuta m'mbali (mbali toning): Njinga, mbali yammbali, phazi limatembenukira kumbali ya minofu ya oblique. Kuzungulira kumabwerezedwa mozungulira katatu.

• 5 kuzungulira kwa m'mimba (wakupha abs): chingwe cholumpha, kupindika, kukweza mwendo kwa abs yapansi. Kuzungulira kumabwerezedwa m'miyendo isanu.

4. Kulimbitsa Thupi Lathunthu La Mafuta (Mphindi 60)

Pazochitikazi mupeza zozungulira zingapo zamavuto: gawo loyamba ndi lachiwiri la miyendo ndi matako (cardio + mphamvu), gawo lachitatu la manja, mapewa, ndi chifuwa, mimba yachinayi ndi khungwa . Kuzungulira kulikonse kumabwerezedwa pang'ono. Pozungulira, mufunika chododometsa.

Kapangidwe ka maphunziro:

• Round 1 (miyendo yakupha): kuthamangitsana, ma squat, ma squash othamanga + kulumpha, sumo squat, sumo squat kulumpha ndi mpira kuthamanga. Kuzungulira kumabwerezedwa m'miyendo isanu.

• Round 2 (miyendo yakupha): kutsogolo kwammbali, kulumikizana kwammbali, kulumikizana mozungulira, burpee + kulumpha mapapu, mlatho, kukweza mwendo pazinayi zonse za matako, kulanda mwendo pazinayi zonse kulowera kwa mlatho wokhazikika ndi mwendo wokweza. Kuzungulira kumabwerezedwa m'miyendo isanu.

• 3 kuzungulira (mikono yakupha): kukankhira-UPS, kukweza ma dumbbells a biceps, kubwerera kukankha UPS pampando, dumbbell benchi osindikizira mapewa. Kuzungulira kumabwerezedwa mozungulira katatu.

• Kuzungulira 4 (wakupha abs): makina osindikizira, makina osindikiza, kukwera kwa mafupa m'mbali mwa mbali, kupotoza chammbali mu kachingwe. Kuzungulira kumabwerezedwa mozungulira katatu.

5. 1000 Calorie HIIT Workout Palibe zida (80 mphindi)

Uku ndikulimbitsa thupi kwakanthawi ma 1000 calories. Mupeza zolimbitsa thupi zisanu, kuzungulira kulikonse kumalimbikitsa kuwunika mbali inayake ya thupi ndikubwereza mozungulira kanayi.

Kapangidwe ka maphunziro:

• Round 1 (yang'anani miyendo): kulanda mwendo wa squat +, skier, kutsetsereka kumapazi, kudumpha madigiri 180.

• Round 2 (yang'anani pamapazi): lunge kumbuyo + kukweza mwendo, burpee + kulumpha mphutsi, kutsogolo kwamapapu, kuthamanga ndikukweza kwambiri maondo ake.

• Zozungulira 3 (motsindika pamimba): kuthamanga kopingasa, skater, kukokera mawondo pachifuwa mu thabwa, kupotoza chammbali mu kachingwe.

• Zozungulira 4 (motsindika pamimba): falitsani kumbuyo, kulumpha mu mpanda, njinga, kupotokola mbali yake.

• 5 kuzungulira (yang'anani pamanja): chingwe cholumpha, kukankha-UPS, kulumpha Jack, kubwerera-kukankha-UPS pampando.

6. Kutentha Kwa Mafuta HIIT Workout (Mphindi 60)

Pulogalamuyi mukuyembekezera magawo otsatirawa: cardio (mphindi 10), thupi lotsika (mphindi 20), mimba (mphindi 10), thupi lakumtunda (mphindi 20). Pa kulimbitsa thupi mufunika ma dumbbells.

Kapangidwe ka maphunziro:

• Kuzungulira 1 (cardio): kusiyanasiyana kwakulumpha, kuthamanga mwachangu, podprugin, burpee. Zochita zilizonse zimachitika kamodzi, mozungulira mphindi 1.

• Miyendo iwiri (toning miyendo): mapapu patsogolo, squat + mwendo kulanda mbali, kulanda mapazi kumbali zonse zinayi miyendo kukweza pazinayi zonse, mlatho, kukweza mwendo mbali, sumo-squat. Kuzungulira kumabwerezedwa m'miyendo isanu.

• 3 kuzungulira (kuchita masewera olimbitsa thupi): Njinga, yolimbikitsidwa ndi atolankhani, kukweza mwendo m'munsi abs, zikopa zosunthira, kupotokola kansalu kogwirizira, ndikupindika mbali mu kachingwe, ndikupotokola chigongono cham'mbali, Superman. Kuzungulira kumabwerezedwa m'miyendo isanu.

• 4 kuzungulira (mikono toning): Bokosi, kukankha-UPS, chosindikizira cha benchi pamapewa, Boxing, pushup + galu wotsika, kukweza ma dumbbells, kuyenda thabwa, kusunthira kukankha-UPS pampando. Kuzungulira kumabwerezedwa m'miyendo isanu.

7. Tsiku Lotsatira Kubera Chakudya Chamadzulo (Mphindi 60)

Maphunzirowa amakhala ndi magawo awiri: mphindi 30 zolimbitsa thupi m'malo amavuto + 30 miniti ya mtima wamafuta. Mutha kuyendetsa magawo awiriwo nthawi imodzi kapena kuwagawa m'mawa ndi madzulo.

Kapangidwe ka maphunziro:

• Kutulutsa thupi kwathunthu (kuchita masewera olimbitsa thupi): sumo squat, squat + kutengedwa mwendo kumbali, mapapu opendekera, amapendekera mbali moyang'anizana ndi kukankhira-UPS kuchokera pampando, pushups, Njinga, mlatho wokomera, kulanda mapazi kumbali zonse zinayi. Kuzungulira kumabwerezedwa mozungulira katatu.

• Cardio amawotcha mafuta (machitidwe a Cardio): kuthamanga ng'ombe yahlest, kuthamanga ndikukweza mawondo ake, kulumpha ndi thupi kutembenuka, kudumpha Jack, burpee, kulumpha lamba, skater, kuthamanga kopingasa. Kuzungulira kumabwerezedwa mozungulira katatu.

8. 1000 Calorie HIIT Mafuta Owotcha HIIT Workout (90 mphindi)

Zochita izi zama 1000 calories zimaphatikizira maulendo atatu azolimbitsa thupi m'malo ena, omwe amasinthitsa mphamvu ndi mtima wamthupi ndi kulemera kwa thupi lake. Kusunga sikofunikira.

Kapangidwe ka maphunziro:

• 1 wozungulira (miyendo & butt toning + mafuta oyaka cardio): Pozungulira, masewera olimbitsa thupi am'mapapo ndi matako. Kuzungulira kumatenga mphindi 20.

• Round 2 (matani olimbitsa thupi): kuzungulira uku kunaphatikizapo Boxing, pushups, reverse pushups, kuyenda mu zingwe. Kuzungulira kumatenga mphindi 15.

• 3 kuzungulira (lathyathyathya + abs cardio mafuta oyaka): Pozungulira, masewera olimbitsa thupi am'mimba komanso masewera olimbitsa thupi m'mimba pansi. Kuzungulira kumatenga mphindi 30.

9.Kulimbitsa thupi kwa Cardio HIIT +, Matako, Abs (Mphindi 60)

Munthawi yophunzitsayi, zochitika zolimbitsa thupi m'malo ovuta zimasinthasintha ndi zolimbitsa thupi. Gawo lalikulu lazolimbitsa thupi lili pansi, cholimbikira ndi ntchafu, matako ndi mimba.

Kapangidwe ka maphunziro:

• Kuzungulira 1 (masewera olimbitsa thupi): Muyamba kuphunzira ndi zolimbitsa thupi kwambiri zamafuta owonjezera mafuta ndikuthandizira kagayidwe kake. Kuzungulira kumatenga mphindi 7.

• Round 2 (zolimbitsa ntchafu ndi matako): ndiye kuti mudzachita masewera olimbitsa ntchafu ndi matako, kuphatikiza plyometric mwachilengedwe. Kuzungulira kumatenga mphindi 30.

• 3 kuzungulira (zolimbitsa thupi kutchinga m'mabala): anamaliza maphunziro ndi kuwotcha kwa mafuta uprajneniyami kuti akhungule. Kuzungulira kumatenga mphindi 15.

Zotsatira zolimbitsa thupi

1. 700 Calorie Burn Low Impact HIIT Workout (90 mphindi)

Ndiko kulimbitsa thupi kochepa kokwanira kwa iwo omwe samadya katundu wolemera. Mukuyembekezera maola 1.5 a masewera olimbitsa thupi osadumpha. Pulogalamuyi ili ndi magawo atatu, mutha kusankha magawo osangalatsa okha, ngati palibe nthawi yochita nawo maola 1.5. Pozungulira, mufunika chododometsa.

Kapangidwe ka maphunziro:

• 1 kuzungulira mapazi (miyendo & zochita za matako): kukankhira kumbali, ma squat osiyanasiyana ndi mapapu, kukweza mwendo kumagona mbali yanu ndi milatho yonse inayi. Kuzungulira kumabwerezedwa m'miyendo iwiri, nthawi yonse yozungulira pafupifupi mphindi 2.

• Round 2 yamanja (zolimbitsa toni): Kuchita masewera olimbitsa thupi ndi ma dumbbells, masewera olimbitsa thupi, Boxing, kulimbitsa thupi mu zingwe, kukankha-UPS. Kuzungulira kumabwerezedwa m'miyendo iwiri, nthawi yonse yozungulira pafupifupi mphindi 2.

• Kuzungulira 3 mpaka pamimba (zolimbitsa thupi za abs): masewera olimbitsa thupi a Cora ataimirira pansi, mu lamba. Kuzungulira kumabwerezedwa m'miyendo iwiri, nthawi yonse yozungulira pafupifupi mphindi 2.

2. Low Impact Cardio ndi Toning Workout Woyambira (mphindi 75)

Kuchita masewera olimbitsa thupi kumeneku kumakhala kotsika, osapanikizika ndi mawondo. Zochita zimakhala chete, zimapereka zochitika zosiyanasiyana m'malo ovuta. Gawo lalikulu la maphunziro amachitika pansi. Palibe mapapu ndi squats, motero ndizabwino pamagulu.

Kapangidwe ka maphunziro:

• Round 1 (wakupha zofunkha): mlatho, static mlatho wonyamula mwendo pazonyamula zonse zinayi mwendo wagona mbali yanu. Kuzungulira kumabwerezedwa mozungulira 4, kuzungulira kumatenga mphindi 20.

• Round 2 (toner yamanja): kuyenda mu lamba mmwamba ndi pansi, kutembenuza Kankhani-UPS mpando Kankhani-UPS. Kuzungulira kumabwerezedwa mozungulira katatu, nthawi yonse yozungulira pafupifupi mphindi 3.

• 3 kuzungulira (kuwotcha kwamafuta pang'ono): kuyenda mu bar + push-UPS, Superman, thabwa lammbali, kupotoza chammbali mu lamba, mwendo umakweza kumbuyo, kukweza miyendo utagona kumbuyo. Kuzungulira kumabwerezedwa mozungulira 4, kuzungulira kumatenga mphindi 20.

3. Ndondomeko Yolimbitsa Thupi Yotsika Kwambiri (Mphindi 55)

Pochita masewera olimbitsa thupi palibe masewera olimbitsa thupi, koma masewera olimbitsa thupi. Pulogalamuyi yagawidwa m'magawo atatu kutengera malo ovuta.

Kapangidwe ka maphunziro:

• Miyendo iwiri (toning miyendo): mapapu, squats, kusinthasintha mwendo, kukweza mwendo ndi milatho ya m'chiuno ndi matako. Kuzungulira kumatenga mphindi 20.

• 2 kuzungulira (kuchita masewera olimbitsa thupi) Zimaphatikizapo zolimbitsa thupi m'mimba komanso pamakungwa, makamaka pansi. Kuzungulira kumatenga mphindi 10.

• 3 kuzungulira (masewera olimbitsa thupi): zolimbitsa thupi m'manja ndi dumbbells ndi kuonda. Kuzungulira kumatenga mphindi 15.