Zamkatimu
- 8's low impact cardio Workout kuchokera ku HASfit
- 1. 15 Min Low Impact Aerobics kwa Oyamba (105-210 calories)
- 2. 20 Min Low Impact Cardio Workout kwa Oyamba (105-210 calories)
- 3. Mphindi 20 Zolimbitsa Thupi Zochepa za Cardio kwa Oyamba (75-150 calories)
- 4. 25 Min Low Impact Cardio Workout kwa Oyamba (140-300 calories)
- 5. 30 Min Low Impact Cardio Workout kwa Oyamba (160-320 calories)
- 6. 30 Min Low Impact Cardio kwa Oyamba & Anthu Otopa Mosavuta (190-380 calories)
- 7. 35 Min Low Impact Cardio Workout kwa Oyamba (215-430 kcal)
- 8. 35 Min Standing Abs & Low Impact Cardio kwa Oyamba (160-320 calories)
Ingoyambani maphunziro ndikuyang'ana Kuchita masewera olimbitsa thupi motsika pang'ono? Tikukupatsirani makanema 8 otetezeka a aerobic kuchokera ku HASfit osadumpha ndikugwedezeka! Zolimbitsa thupi zimatha mphindi 15 mpaka 30 ndipo ndizoyenera ngakhale kwa omwe sanachitepo masewera olimbitsa thupi.
Makochi a HASfit Joshua ndi Claudia amapereka mapulogalamu othandiza kwa kuwotcha-kalori ndi kujambula thupi. Pamakalasi mudzafunika ma dumbbells opepuka (0.5-1.5 kg) kapena mabotolo amadzi. Monga lamulo, makalasi amaphatikiza masewera olimbitsa thupi a cardio ndi masewera olimbitsa thupi a minofu. Kuphunzitsa pamayendedwe a aerobic, zomwe zikutanthauza kuti mukhala mukugwira ntchito bwino pakutaya mafuta.
Joshua ndi Claudia akupereka 2 zosankha zolimbitsa thupi: njira yowonjezereka komanso yochepa kwambiri. Sankhani zosintha kutengera luso lanu. Pofotokoza za maphunzirowo anatchula pafupifupi chiwerengero cha zopatsa mphamvu kuwotchedwa m'kalasi. M'mavidiyo ena mulibe kutentha kapena kuzizira, choncho onetsetsani kuti mukuyesa nokha.
- Konzekera: https://youtu.be/lrecexMFCQU
- Mangirirani mahatchi kugaleta: https://youtu.be/TcSUK-whh_g
8's low impact cardio Workout kuchokera ku HASfit
1. 15 Min Low Impact Aerobics kwa Oyamba (105-210 calories)
Kuchita masewera olimbitsa thupi popanda kutentha ndi kuzizira. Pulogalamuyi imaphatikizapo zolimbitsa thupi 2 kwa masekondi 40:
- Lateral Jukes / Njira Zam'mbali
- 1,2,3,4
- Okwera Pakhoma / w/o Jump
- Back Lunge + Curl / Step Back + Curls
- Jumping Jacks / Butt Kick Jacks
- Kukhudza kwa Zala Zam'mabondo / Kukhudza Mabondo
- Kugwetsa Mawondo Apamwamba
- Jumping Wall Push ups / Oyimirira kwambiri
- Squat + Wood Chops / Chops Wood
2. 20 Min Low Impact Cardio Workout kwa Oyamba (105-210 calories)
Kulimbitsa thupi kumeneku ndi Joshua m'modzi, kumaphatikizapo kulimbitsa thupi popanda kugunda. Pulogalamuyi ili ndi zolimbitsa thupi 2:
- Wokwera Wall
- Wothamanga wa Squat
- Front Kick + Punch
- Bent-over Row Seesaw
- Side to Side Shuffle
- Posterior Swing
- Ballistic Wall Push ups
- Mawondo a Mawondo
- Lateral Juke
- Masewera a Skier
- Squat ndi Koka
- Side to Side Punch
Yang'anani kanema iyi pa YouTube
3. Mphindi 20 Zolimbitsa Thupi Zochepa za Cardio kwa Oyamba (75-150 calories)
Kutenthetsa + kugunda + 1 kuzungulira masewera olimbitsa thupi kwa masekondi 45:
- Punch Yapamwamba + Thamangani Malo / Punch Yapamwamba
- Forward & Back Hops / 1,2,3,4
- Kupindika Pa Seesaw
- Squat + Elbow to Knee / Elbow to Knee
- Masewera a Skiers
- Mawondo Apamwamba Otsatira kuchokera ku Plank Walk + Pushup / No Pushup
- High Kick Pulldown / High Knee Kugwetsa
- Seesaw Overhead Press
- Side Shuffle / Lateral Juke
- Diagonal Chop
Yang'anani kanema iyi pa YouTube
4. 25 Min Low Impact Cardio Workout kwa Oyamba (140-300 calories)
Iyi ndi kanema yemweyo nambala 4, imangolimbitsa thupi mobwerezabwereza 2 osati kugunda.
Yang'anani kanema iyi pa YouTube
5. 30 Min Low Impact Cardio Workout kwa Oyamba (160-320 calories)
Kutenthetsa + kumenya + 2 zolimbitsa thupi kwa masekondi 45:
- Finyani pachifuwa + Thamangani Malo / Marichi
- Juke Lateral / Mbali mpaka Mbali
- Seesaw Arm Pullovers
- Squat + Front Kick & Punch / Front Kick & Punch
- Tsitsani Push Up + 4 Okwera Mapiri / Khoma
- Chotsani / Chotsani ku Hang
- Kwezani Mbali + Leg Kick / Mbali Kwezani
- Ovrhd Posterior Swing / Parallel
- Kick Jacks Butt
- Burpee / Incline yosinthidwa
Yang'anani kanema iyi pa YouTube
6. 30 Min Low Impact Cardio kwa Oyamba & Anthu Otopa Mosavuta (190-380 calories)
Uku ndikuphatikizanso mavidiyo angapo: No. 4 + No. 5.
Yang'anani kanema iyi pa YouTube
7. 35 Min Low Impact Cardio Workout kwa Oyamba (215-430 kcal)
Kutentha + kugunda + 1 cardio yozungulira:
- Side to Side Punch + Squat Pulse / No Pulse
- Kukankha Matako + Kutsogolo Kwezani Mkono Umodzi Mmwamba
- Seesaw Push Chikoka
- Kumbali Kwezani + Kukweza Mabondo Kwapamwamba / Kukweza Mbali + Marichi
- 4 Zikhomerera + 2 Zokweza Zobwerera
- Reverse Lunge + Twist / Split Squat + Twist
- Plyo Wall Push Up
- Zokokera Pambali / Mbali ndi Mbali
- Low Speed Skater / High
- Kugwedezeka kwa Kick ndi Crunch / Knee Kwezani
Yang'anani kanema iyi pa YouTube
8. 35 Min Standing Abs & Low Impact Cardio kwa Oyamba (160-320 calories)
Kulimbitsa thupi kumaphatikizapo kutentha, kugunda, cardio-part (kanema #5) ndi zolimbitsa thupi zapamimba zomwe zimachitika poyimirira:
- Nordic Skiers / yopanda zolemera
- Kupindika + Molunjika Mwendo Kick / + Low Kick
- Kukula Kwa uta / kopanda zolemera
- Kuyimirira Kupindika / kopanda Kulemera
- Mphero / yopanda zolemera
- Kuyimilira Koyimilira
- Kusinthasintha Mawa Wabwino
- Crossover Toe Touch / Knee Touch
- Kusinthasintha kwa Oblique / kopanda zolemera
- Kutsamira Crunch Kukweza
Yang'anani kanema iyi pa YouTube
Phunzitsani mosamala, mogwira mtima komanso momasuka! Mapulogalamu osiyanasiyana patsamba lathu GoodLooker.Ru zidzathandiza aliyense kupeza pulogalamu yomwe amakonda kwa oyamba kumene komanso apamwamba.
Muyenera kuwona:
- Mapulogalamu ochepa a 14 ochokera ku FitnessBlender kwa oyamba kumene
- Workout HASfit: kwa okalamba omwe ali ndi zovulala komanso zowawa m'malo osiyanasiyana a thupi
- Mavidiyo 10 apamwamba omwe sanakhudzidwe kwambiri ndi ma Pilates m'malo ovuta
Kwa oyamba kumene, kulimbitsa thupi kwa Cardio kumachepetsa mphamvu Ndi ma dumbbells