Kuchita masewera olimbitsa thupi a 7 kuchokera kwa Natalie IKO pa tsamba la YouTube la GymRa

IKO Natalie (Natalie Yco) ndi mphunzitsi wotchuka waku America ndipo katswiri wazophunzitsika mozungulira. Muyenera kuti mumamudziwa Natalie, chifukwa ndiotenga nawo mbali pazokhalitsa Jillian Michaels. Natalie akumana nafe mu 30 Day Shred, Body Revolution, Killer Abs, Killer Buns & Thighs ndi kanema wina, motero amadziwika bwino kwa mafani ophunzitsira kunyumba.

Natalie IKO ndi mphunzitsi wa mbiri yabwino wazaka zopitilira 20 wazolimbitsa thupi. Ukatswiri wake, masewera olimbitsa thupi, HIIT, kickboxing. Sanachite nawo mapulogalamu a Gillian Mikes okha, komanso makanema ambiri a ExerciseTv, OnDemand ndi GymRa. Natalie adaphunzitsanso nyenyezi zodziwika bwino zaku Hollywood ndipo amafunidwa kwambiri ngati mlangizi wathanzi ku California.

Tikukupatsani ma 8 masewera olimbitsa thupi ochokera kwa Natalie ndi njira ya GymRa kuwotcha mafuta, kuchotsa madera ovuta komanso kuwonetsa thupi. Kutalika kwa maphunziro ndi mphindi 30-45, ali oyenera msinkhu wapamwamba kapena wapakati, koma ndi kulolerana kwamavuto amtima. Mapulogalamu amakhala amkati mwamwambo ndipo amakhala ozungulira.

Natalie amaphunzitsa kalasi laling'ono kusowa maphunziro. Nthawi zonse amalankhula zakusintha kosavuta / kovuta kwa masewera olimbitsa thupi, chifukwa chake muyenera kutsatira mayendedwe ake, kapena kuyesa nokha. Komabe ntchito zomasuka komanso zaubwenzi, komanso magwiridwe antchito abwino zimanyalanyaza izi.

Ntchito zolimbitsa thupi za 7 kuchokera kwa Natalie ICO

1. 30-Minute Brutal HIIT Kulimbitsa Thupi Kuphulika

  • Nthawi: Mphindi 30
  • Zida: zotumphukira
  • Ma calories: ~ ma calories 300

Maphunziro a HIIT, omwe akuphatikizapo palokha kusinthasintha kwa masewera olimbitsa thupi komanso kwamphamvu pamanofu amthupi lonse. Mupeza zochitika 10 zotsatizana zomwe zimatha masekondi 45-60 ndikubwereza m'miyendo iwiri. Nthawi yonse yolimbitsa thupi, Natalie amapereka kanthawi kochepa kuti apumule pakati pama seti. Pakati pa masewera olimbitsa thupi omwe mungakumane nawo mapapu ammbali, kulumpha kwa plyometric, squats, zolimbitsa matabwa, zokulumikiza Mat. Natalie akukumbutsaninso kuti mwayi waukulu wamaphunziro a HIIT: mumawotcha zopatsa mphamvu osati mukalasi mokha, koma patadutsa maola 2.

30 Min HIIT yokhala ndi zolemera | Kutentha Kalori Mwamsanga | Miyendo ya Abs Arms

2. Kulimbitsa Thupi Lonse Ndi Maminiti 32 Ndi Kulemera

Kutaya mafuta ndikuwonetsa mikono yanu, mapewa, pamimba, matako ndi miyendo ndikulimbitsa thupi lathunthu ndi Natalie IKO. Mupeza maphunziro oyenera apakatikati. M'ndondomeko 5 ya masewera olimbitsa thupi, kuzungulira kulikonse kumaphatikizanso 2 zolemera ndi masewera olimbitsa thupi a 2. Mugwira ntchito molingana ndi chiwembucho: masekondi 45 agwiritse ntchito masekondi 15 kupumula. Pakati pa masewera olimbitsa thupi a Cardio, mudzakumana ndi ma aerobics, plyometrics, kickboxing. Mphamvu zolimbitsa thupi zimachitidwa ndi ma dumbbells.

3. Burn 500 Calories - Tabata Workout for Fat Burning & Toning

Palibenso zina zothandiza njira yowotchera mafuta kuposa TABATA-kulimbitsa thupi. Natalie wakukonzerani kanema wa mphindi 45 womwe umaphatikizapo maulendo asanu. Kuzungulira kulikonse mudzakhala awiriawiri kuti muchite masewera olimbitsa thupi awiri ndikulemera kwa thupi lake (cardio ndi mphamvu). Mutha kutsatira mfundo ya TABATA: masekondi 5 agwiritse ntchito masekondi 2 kupumula. Ndemanga za pulogalamuyi kuchokera kwa omwe adalembetsa, Helen:

4. Mafuta Otentha Omanga A Cardio Sculpt ndi Dumbbells

Kuphunzira kanthawi kanthawiyi ndi Natalie kumaphatikizapo kusinthana kwa masewera olimbitsa thupi komanso kujambula kuti awotche mafuta komanso kuwonetsa thupi. Mudzapeza masewera atatu ozungulira. Bwalo lililonse limaphatikizapo 6 amachita masewera olimbitsa thupi komanso kulimba mtimazomwe zimabwereranso muma seti awiri. Zolimbitsa thupi masekondi 2 zapitazi. Maphunziro ndi achangu kwambiri, ndipo simudzawona momwe magawo atatu azomwe adzasiyire kumbuyo. Mwa kusinthana kochita masewera olimbitsa thupi ndi masewera olimbitsa thupi ndi ma dumbbells mudzatha kupirira kuyambira koyambirira mpaka kumapeto.

5. 33-Minute Hiit Cardio Workout Yotaya Mafuta & Mphamvu

Kuchita masewera olimbitsa thupi a HIIT kukuthandizani kuwotcha mafuta, kulimbitsa thupi ndikuwonjezera kagayidwe kake. Ndi pang'ono mawonekedwe osiyana ndi kanema wakale. Mupeza zolimbitsa thupi zisanu za thupi lonse zomwe zimabwerezedwa m'makalasi onse. Muzizungulira koyamba mudzamaliza mu masekondi 5, wachiwiri kwa masekondi 60, wachitatu kwa masekondi 50 ndipo wachinayi kwa masekondi 40. Zochita zolimbitsa thupi zimakhudza magulu angapo am'mimba: ma burpee + ena amang'ambika, mawa ophedwa, + mapapu, kuyenda, kulumphira m'mbali mwa matabwa. Mufunika ma dumbbells awiri.

6. Hardcore Mafuta Akuwotcha Cardio kulimbitsa thupi

Hardcore Fat Burning Cardio Workout - iyi ndi nthawi yozungulira yolimbitsa thupi ya thupi lonse. Kanemayo Natalie adatembenuka katatu. Kuzungulira kulikonse kumaphatikizapo kuchita masewera olimbitsa thupi asanu pothana ndi aerobic komanso kulimba kwa chikhalidwe. Yesezani kuzungulira kachiwiri. Kanemayo mupeza zambiri machitidwe othandiza a Cora, nzosadabwitsa kuti gululi limatchedwa Hardcore.

7. Cardio Kickboxing Workout ndi Jump Rope

Masewera olimbitsa thupi osangalatsa kwambiri omwe amaphatikiza zolimbitsa thupi ndi chingwe cholumpha ndi masewera omenyera nkhonya. Ngati mulibe chingwe, osadandaula, mutha kungodumpha / kuthamanga m'malo osagwiritsa ntchito. Pulogalamuyi ili motere: 1 mphindi ya kickboxing miniti yolumpha chingwe. Pali Zochita 10 zosiyana kuchokera ku kickboxing, pakati pake mudzadumpha chingwe. Kuphunzitsa Bosu komanso koyenera kwa onse okonda kulumpha chingwe.

Bonasi: Mchitidwe Wachiwawa wa Kettlebell Kunyumba

Pulogalamuyi siyinaphatikizidwe pamwambapa, chifukwa sitinganene kuti taphunzitsidwa ndi cardio, koma satchula. Kanemayo, Natalie akufuna kulimbitsa minofu yonse mthupi lanu, chotsani thupi kuti lisagwe ndipo kuti mulimbitse mabvuto aliwonse. Pachifukwa ichi mufunika ma kettle 2, koma ngati simutero, mutha kuwalowetsa m'malo ophatikizika. Pulogalamuyi imaphatikizapo zozungulira zisanu, kuzungulira kulikonse kumakhala ndi masewera olimbitsa thupi komanso thupi lakumtunda. Zochita zonse zimachitidwa maulendo 5.

Tikukhulupirira kuti okonda maphunziro a HIIT aphatikizanso pulogalamu ya Natalie ICO pazomwe mumachita zolimbitsa thupi. Zochita zosiyanasiyana komanso zothandiza kwambiri kuchokera ku GymRa ikuthandizani kuti mupange sitepe yayikulu yolowera wochepa thupi.

Werenganinso: Zochita 20 zapamwamba zokulitsa kukhazikika ndikuwongola kumbuyo.

Popanda katundu, Wochepetsa thupi, kulimbitsa thupi kwa Cardio

Siyani Mumakonda