Zamkatimu
- Kuchita masewera olimbitsa thupi otsika mtengo kuchokera ku FitnessBlender kwa mphindi 30
- 1. Woyambira Boot Camp - Easy Toning & Low Impact Cardio
- 2. Low Impact Cardio kulimbitsa thupi kwa Oyamba
- 3. Low Impact Woyambitsa Cardio Workout
- 4. Low Impact Cardio kulimbitsa thupi kwa Oyamba
- 5. Low Impact Cardio Bodyweight Kulimbitsa Thupi
- 6.Chete Low Impact, Nyumba Cardio kulimbitsa thupi
- 7. Kuchulukitsa kwa Thupi Low Impact Cardio Workout
- 8. Low Impact Cardio Workout - Thupi Lonse
- 9. Kalori kabotolo Low Impact Cardio jombo Msasa
- '' zolimbitsa thupi zochepa kwa oyamba kumene ndi FitnessBlender kwa mphindi 10
- Kulimbitsa thupi kwa FitnessBlender patebulopo
Ingoyambani maphunziro osadziwa kuti ndiyambira pati? Kapena kufunafuna makalasi osavuta osadumphadumpha ndikunyamula pamalumikizidwe? Tikukupatsani masewera olimbitsa thupi otsika mtengo kwa oyamba kumene ndi FitnessBlender. Kudzera pamapulogalamu ogwira ntchito otetezeka ndi thupi lonse, mudzatha kuonda komanso kukhala ochepa thupi.
FitnessBlender ndi mndandanda waziphunzitso zaulere zomwe zingakuthandizeni kuti muchepetse thupi ndikukhala athanzi. Omwe amapanga ntchitoyi, Kelly ndi Daniel apanga maphunziro opitilira 500 opitilira makanema ndipo amatulutsa pulogalamu yatsopano yochepetsa.
Ndani amakwaniritsa zolimbitsa thupi zochepa (Low Impact) kuchokera ku FitnessBlender:
- Iwo omwe angoyamba kumene kuchita masewera olimbitsa thupi ndikuyang'ana mapulogalamu othandiza, koma okwera mtengo.
- Iwo omwe akuchira kuvulala kapena patatha nthawi yayitali akukakamizidwa pamasewera.
- Omwe amatsutsana motsutsana ndikudumphadumpha.
- Iwo omwe ali ndi kulemera kwakukulu, zomwe zikutanthauza kuti kulumpha sikofunikira.
- Iwo omwe alibe kupirira kokwanira kuti athe kulimbitsa thupi kwambiri.
- Omwe amachita m'mawa / madzulo / nthawi yogona mwanayo ndikufunafuna mapulogalamu omwe sangapangitse phokoso losafunikira.
Pofotokozera zamaphunzirowa zidapatsa kuchuluka kwa zopatsa mphamvu ndikuwonongeka kwa kanema (pamlingo): izi zatengedwa patsamba lovomerezeka la FitnessBlender. Zosonkhanitsa zathu zimaphatikizaponso zovuta za kanema 2 ndi 3. Kuti muchite zambiri sikutanthauza zida zowonjezera, makanema awiri okha, ndikofunikira kukhala ndi dumbbells (mutha kusintha mabotolo amadzi).
Ngati mukuyamba ulendo wanu wolimbitsa thupi, tengani zolimbitsa thupi zochepa kuchokera ku Fitness Blender kanayi pa sabata kwa mphindi 4-5. M'tsogolomu, mutha kuwonjezera nthawi yolimbitsa thupi mpaka mphindi 20. Kanema wamphindi 30 waifupi atha kuchitidwa m'matumba 45-10, ndipo amatha kuphatikizidwa ndi mapulogalamu ataliatali.
Pafupifupi mapulogalamu onsewa amaphatikizapo zolimbitsa thupi, chifukwa chake simuyenera kuwonjezera kulimbitsa thupi kwanu. Mavidiyo omwe ali pansipa sangathe kukhala ndi cardio yoyera, ndimaphunziro ophunzitsira kwakanthawi thupi lonse. Sankhani makanema ochepa kutengera zomwe mumakonda ndikuyamba kuwonera lero!
Mavidiyo ena omwe aperekedwa ndi ayi konzekera kutentha ndi kutentha, kotero ndidzaziyesera nokha musanapite m'kalasi:
- Zotenthetsa: https://youtu.be/iYFKB5fgqtQ
- Mangirirani mahatchi kugaleta: https://youtu.be/u5Hr3rNUZ24
Kuchita masewera olimbitsa thupi otsika mtengo kuchokera ku FitnessBlender kwa mphindi 30
Zonse zolimbitsa thupi zomwe zimayimilidwa ndizochepa za maminiti a 30. Kanema wokhala ndi nthawi yayifupi samaphatikiza kutentha ndi mahatchi, choncho nthawi yakalasi imakhala yayitali kuposa mphindi 8-10.
1. Woyambira Boot Camp - Easy Toning & Low Impact Cardio
- Nthawi: Mphindi 22
- Ma calories: kcal 115-184
- Zovuta: 2
- Kuyikira Kwambiri: thupi lotsika
- Zida: zotumphukira
Izi ndizochepa zolimbitsa thupi ndi Kelly zomwe zimachitika mozungulira: Zochita 8 motsimikiza ntchafu ndi matako, kubwerezedwa mozungulira 3. Zochita zilizonse zimatha masekondi 40. Pulogalamuyi imaperekedwa popanda kutentha ndi kuzizira. Mudzafunika zolemera 1-3 kg.
Kuchita masewera olimbitsa thupi: Dinani & Kukoka, Mbalame + Zokhotakhota, Zikwama Zapakati, Ma Half Jacks, Plyo Wall Push Ups, Ng'ombe & Kutukula Kwina, Tricep Extensions + Dead Lift, High Knee Pulls.
2. Low Impact Cardio kulimbitsa thupi kwa Oyamba
- Nthawi: 27 mphindi
- Ma calories: kcal 120-243
- Zovuta: 2
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Izi ndizochepa zolimbitsa thupi zomwe zimaphatikizira magulu 6 azolimbitsa thupi ziwiri pagulu lirilonse amabwerezedwa m'magulu awiri (mtundu wa ABAB). Zochita zolimbitsa thupi ndizambiri kuphatikiza. Chiwembucho ndi ichi: Masekondi 30 akuchita masewera olimbitsa thupi - masekondi 10 kupumula.
Zochita: Mbali 4 Jacks + 4 nkhonya, 3 Marches + Forward Kick, Crunch + Single Leg Drop Push Up + Lift, alternating Steps through, Side Steps + Bnee, Ankle Taps Plank, Reverse Step / Lunge, Kankhirani kawiri Knee, Side Lunge + Fikirani , Maulendo 5 + Akubwezeretsanso Lift.
3. Low Impact Woyambitsa Cardio Workout
- Nthawi: 27 mphindi
- Ma calories: kcal 122-225
- Zovuta: 2
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
izi ndi zosiyanasiyana Kuchita masewera olimbitsa thupi motsika pang'ono kuchokera pano. Zimaphatikizapo masewera olimbitsa thupi 20 osiyanasiyana mthupi lonse omwe amachitika masekondi 45 + masekondi 10 opuma.
Kuchita masewera olimbitsa thupi: Pitani Kumalo, Mizere Yoyendetsa Bulu, Torso Twist + Arms & Knee Up, Arm Swing Steps, Pulldown & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Reverse Lifts, Walkdown + Knee Down, Side Step Maondo, Squat + Lift Lift, Step For Forward & Press, Side Lunge Slide + Ng'ombe Kwezani, Kuyenda Kugwedeza Jack, Squat, Kokani, Kwezani Mwendo, Bridge, Cat Cow Bird Galu, Crunch, Plank + Arm Hold.
4. Low Impact Cardio kulimbitsa thupi kwa Oyamba
- Nthawi: Mphindi 30
- Ma calories: 210-330 kcal
- Zovuta: 2
- Kuyikira Kwambiri: thupi lotsika
- Zida: zotumphukira
Izi ndizochepa zolimbitsa thupi zomwe zimakhala Zozungulira 3 za masewera olimbitsa thupi Zochita za 7 kuzungulira kulikonse. Maphunziro anga adaphatikizapo zolimbitsa thupi ndi zolimbitsa thupi ndi ma dumbbells, ndikuyang'ana ntchafu ndi matako. Mufunika ma dumbbells olemera makilogalamu 1-3. Zotenthetsa moto ndi Mangirirani mahatchi kugaleta sikuphatikizidwa mu pulogalamuyi.
Zochita: Jog in Place Jacks, Windmill Steps, Squat + Punch, Lunge + Curls, Lunge + Tricep Extension, Chala cham'manja ku Zala Jacks, Stutter Step.
5. Low Impact Cardio Bodyweight Kulimbitsa Thupi
- Nthawi: Mphindi 22
- Ma calories: kcal 84-168
- Zovuta: 3
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Izi ndizochepa zolimbitsa thupi kuchokera kwa Daniel yemwe mukuyembekezera Magulu 6 a masewera olimbitsa thupi awiri pagulu lirilonse. Gulu lirilonse la masewera olimbitsa thupi limabwerezedwa mozungulira mobwerezabwereza ka 10 pagawo lililonse popanda kupumula pang'ono pakati pamachitidwe (mtundu wa ABAB). Zotenthetsa moto ndi Mangirirani mahatchi kugaleta sikuphatikizidwa mu pulogalamuyi.
Kuchita masewera olimbitsa thupi: Ma Burpees Ochepera, Magulu Okhwima, Maondo Amodzi Amiyendo, Slow Mt. Kukwera, Slow Ice Skaters, Side Plank Leg Kukweza, Side Hip Kukweza, Plank Extensions, Knee Tuck Crunches.
6.Chete Low Impact, Nyumba Cardio kulimbitsa thupi
- Nthawi: Mphindi 22
- Ma calories: kcal 132-298
- Zovuta: 3
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Izi ndizochepa mphamvu zamaphunziro amtima zimaphatikizanso zolimbitsa thupi moyenerazomwe zingakuthandizeni kugwiritsa ntchito minofu yambiri. Pulogalamuyi imakhala ndimizere iwiri yochita masewera 10 mozungulira. Zochita zilizonse zimatha masekondi 50. Kutentha ndi kuziziritsa ayi.
Kuchita masewera olimbitsa thupi: 4 torso Kupotoza + 2 Kukankha, X Magulu, Kuwonongeka Jacks, Pamwamba & pa Mapazi + Maondo, wosakwiya Magulu + Mbedza, chete Burpees, Dzanja & mwendo Kusamala Kuthamanga, 3 Kupotoza + bondo UPS, Plank Kuka + Zowonjezera, Low Pambuyo pake Mapazi.
7. Kuchulukitsa kwa Thupi Low Impact Cardio Workout
- Nthawi: Mphindi 30
- Ma calories: makilogalamu 150-270
- Zovuta: 3
- Kuyikira Kwambiri: thupi lotsika
- Kuwerengera: sikofunikira
Izi zolimbitsa thupi za cardio zimakhala zozungulira ziwiri za masewera olimbitsa thupi 10 kuzungulira kulikonse. Zochita zilizonse zimabwerezedwa kwa masekondi 50 pakati pa seti ndi kupumula pang'ono. Zina mwazochita mu pulogalamuyi ndizotheka kuchita ndi ma dumbbells, ngakhale Kelly akuwawonetsa popanda kulemera kwina.
Zochita: Kukhudza kwa Plank, Squat, Lunge + Press, Kokani Kuyenda + Kubwerera Kumbuyo, Bentover Fly, Fikirani, Squat + Rotation, Crisscross Knee Pulls, Walk, Push Up, Toe Touch Kick, squat Reach.
8. Low Impact Cardio Workout - Thupi Lonse
- Nthawi: Mphindi 30
- Ma calories: kcal 155-248
- Zovuta: 3
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Ndizo omasuka ntchito Kuchita masewera olimbitsa thupi kuchokera kwa Daniel wokhala ndi ziwonetsero zochepa za mtima. Pulogalamuyi imaphatikizapo magulu 6 azolimbitsa thupi 2 pagulu lirilonse mobwerezabwereza m'magulu awiriwo (mtundu wa ABAB). Mudzagwira ntchito yamagulu onse am'mimba, ndipo zimachitika chifukwa cha kusintha kosasintha kwamalamulo. Chiwembu cha masewera olimbitsa thupi: masekondi 45 amagwira ntchito masekondi 15.
Kuchita masewera olimbitsa thupi: Slow Burpee, Side Lunge and Reach, Plank with Lift, Sumo Squat Ng'ombe Kwezani Mbali Plank Mwendo Lift, Side Plank Leg Lift, Deep squat, Side Step Jumping Jack.
9. Kalori kabotolo Low Impact Cardio jombo Msasa
- Nthawi: Mphindi 33
- Ma calories: kcal 221-386
- Zovuta: 3
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Mukusokonekera kwa trenirovka mupeza mndandanda wazobwereza mobwerezabwereza wa masewera olimbitsa thupi khumi kuzungulira konsekonse. Zochita zilizonse zimatha masekondi 3 pakati pa masewera olimbitsa thupi akuyembekezeka kupumula masekondi 10. Kutentha ndi kuziziritsa uko, kotero pulogalamuyo ipitirira kuposa mphindi 40.
Kuchita masewera olimbitsa thupi: Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Knee Tuck & Leg Lift, Side Plank, Bicycle Crunch, Bridge, Lateral Toe Touch Step Alternating Kick.
'' zolimbitsa thupi zochepa kwa oyamba kumene ndi FitnessBlender kwa mphindi 10
Kulimbitsa thupi kwakanthawi kochepa kuli ndi maubwino angapo. Choyamba, mutha kuwonjezeranso pulogalamu ina iliyonse monga katundu wowonjezera. Chachiwiri, mutha kuwatsata ngati mulibe nthawi yokwanira yolimbitsa thupi. Koma ngati inu, m'malo mwake, muli ndi nthawi yokwanira yochita masewera olimbitsa thupi, mophweka bwerezani kanema wa mphindi 10 pang'ono ndikumapuma kwa mphindi 1-2 pakati pakuzungulira.
Chonde dziwani, kulimbitsa thupi kwakanthawi kochepa kumeneku sikutenthetsa komanso kuzizira!
10. Zosavuta pa Bnees Kickboxing Blend
- Nthawi: Mphindi 10
- Ma calories: makilogalamu 45-72
- Zovuta: 2
- Kuyikira Kwambiri: lalifupi
- Kuwerengera: sikofunikira
Kuchita masewera olimbitsa thupiwa mwachidule potengera kayendedwe ka nkhonya. Palibe squats ndi mapapu, kotero pulogalamuyi ndiyabwino otetezeka maondo anu. Muchita nkhonya ndi mateche osavuta omwe amatsanzira masewerawa. Ndikukuyembekezerani zolimbitsa thupi za 7 masekondi 50 iliyonse.
Zochita: Front Kick, Back Kick, High Knee Jacks, Punch ndi Lean Lifts, Upper Cuts + Kick, Tap Rows, Jab + Cross + Knee, Corkscrew Toe Touches.
11. Low Impact Beginner Cardio - Palibe Kulumpha
- Nthawi: Mphindi 10
- Ma calories: kcal 43-69
- Zovuta: 2
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Kuchita masewera olimbitsa thupi kwakanthawi kochepa kwa thupi lonse. Pulogalamuyi ikuphatikiza magulu atatu azolimbitsa thupi 3 pagulu lililonse (mtundu wa ABAB). Mudzachita nawo chiwembucho: masekondi 2 akugwira ntchito - masekondi 40 kupumula. Pafupifupi zochitika zonse kuphatikiza. Pulogalamuyi imatha kukhala yovuta ngati mugwiritsa ntchito ma dumbbells.
Kuchita masewera olimbitsa thupi: Pitani ku Zowonjezera + Malo, Slow Butt Kicker + Press, Njira Zoyambira + Mizere, Kukoka Kwakukulu, Kuyenda Pansi, Kokani + Extension.
12. Low Impact No-Jump Belly Fat Interval Workout
- Nthawi: Mphindi 10
- Ma calories: 40-80 kcal
- Zovuta: 2
- Kuyikira Kwambiri: lalifupi
- Kuwerengera: sikofunikira
Kuchita masewera olimbitsa thupi kwakanthawi kochepa kumeneku kumaphatikizapo masewera 10 omwe mudzachite masekondi 50 + ndi masekondi 10 yopuma. Pulogalamuyi imapereka kamvekedwe ka thupi lonse, koma makamaka moyenera kakhoza kugwira ntchito minofu yamkati.
Zochita: Ma Langge Ankhondo, Kukhudza Zala Zakumapazi + Pansi Pompani Pamiyendo + Kick, Yendani Pansi + Nyenyezi Yoyenda Pansi, Torso Twists + Knee, Tricep Push Ups to Cobra, Crunches Bicycle, Back Bow Pulls, Flutterkick + Leg Pulls, Leg Cross Bridge.
13. Low Impact HIIT Cardio kulimbitsa thupi
- Nthawi: Mphindi 10
- Ma calories: 35-78 kcal
- Zovuta: 2
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Kuchepetsa kwakanthawi kotereku maphunziro a TABATA akuphatikiza zonse machitidwe 4 okha. Zochita zilizonse zimachitika m'magulu anayi malinga ndi chiwembu cha masekondi 4 akugwira ntchito - masekondi 20 kupumula.
Kuchita masewera olimbitsa thupi: Kuyenda Kwakumenyera Kumakwera, Magulu Okhwima, Kokani Patsogolo, Zogwirizira Zitatu + 3 Zogunda Zapamwamba
14. Mafuta Kutentha Low Impact Cardio kulimbitsa thupi
- Nthawi: Mphindi 10
- Ma calories: makilogalamu 45-72
- Zovuta: 3
- Kuyikira Kwambiri: thupi lonse
- Kuwerengera: sikofunikira
Ntchitoyi ikuphatikizapo Zochita zochepa za 9, yomwe imatha masekondi 50. Zolimbitsa thupi zimapambana mwachangu, pakati pa njirazo pafupifupi palibe zosokoneza.
Zochita: Ma bondo + Opindika, Ma Burpees Okhazikika, Side Lunge + Kutembenuza, Torso Twists + squats, Low Lateral Steps + Curtsy Lunges, Standing Crisscross Crunch + squats, squats + Pulls, Lunges + 4 Rotations.
Kulimbitsa thupi kwa FitnessBlender patebulopo
Kuti mumve bwino, ndikuphunzitsani maphunziro onse patebulo. Makalasi omwe ali patebulopo ali momwemo momwe amafotokozedwera pamwambapa.
| dzina | Focus | Kutalika | Malori | zovuta mwe | Konzekera | |
|---|---|---|---|---|---|---|
| 1 | Woyambira Boot Camp, Low Impact Cardio | pansi | 22 Mph | 115-184 | 2 | ayi |
| 2 | Low Impact Cardio Workout ya Oyamba | thupi lonse | 27 Mph | 120-243 | 2 | inde |
| 3 | Low Impact Woyambitsa Cardio Workout | thupi lonse | 27 Mph | 122-225 | 2 | inde |
| 4 | Low Impact Cardio Workout ya Oyamba | pansi | 30 mphindi. | 210-330 | 2 | ayi |
| 5 | Kulimbitsa Thupi Lochepa Kwambiri | thupi lonse | 22 Mph | 84-168 | 3 | ayi |
| 6 | Chete Low Impact Nyumba Cardio kulimbitsa thupi | thupi lonse | 22 Mph | 132-298 | 3 | ayi |
| 7 | Thupi Lonse la Toning Low Impact Cardio Workout | pansi | 30 mphindi. | 150-270 | 3 | inde |
| 8 | Low Impact Cardio Workout Yonse Thupi | thupi lonse | 30 mphindi. | 155-248 | 3 | inde |
| 9 | Kalori Kabotolo Low Impact Cardio Boot Camp | thupi lonse | 33 Mph | 221-386 | 3 | ayi |
| 10 | Zosavuta pa Knees Kickboxing Blend | KOR | 10 mphindi. | 45-72 | 2 | ayi |
| 11 | Woyambitsa Wotsika Wotsika Cardio Palibe Kulumpha | thupi lonse | 10 mphindi. | 43-69 | 2 | ayi |
| 12 | Kutsika Kwakuchepa Kwambiri Osadumpha Pamafuta | KOR | 10 mphindi. | 40-80 | 2 | ayi |
| 13 | Low Impact HIIT Cardio Kulimbitsa Thupi | thupi lonse | 10 mphindi. | 35-78 | 2 | ayi |
| 14 | Mafuta Owotchera Kutsika Kwamphamvu Kwa Cardio Workout | thupi lonse | 10 mphindi. | 45-72 | 3 | ayi |
Ngati mukufuna kuti ntchitoyi ikhale yosavuta, mutha kuphatikiza zolimbitsa thupi zotsika kwambiri ndi maphunziro amphamvu. Mwachitsanzo, onani zosonkhanitsa zathu mapulogalamu amagetsi okhala ndi ma dumbbells pamagulu onse olimba:
- 5 mphamvu yophunzitsira thupi lonse kuchokera pa youtube channel HASfit
- 9 kulimbitsa mphamvu ndi ma dumbbells thupi lathunthu kuchokera ku FitnessBlender
Popanda katundu, Kwa oyamba kumene, kulimbitsa thupi kwa Cardio kumakhala kovuta kwambiri