Makochi 10 abwino kwambiri kwa oyamba kumene + kusonkhanitsa makanema okonzeka

Mukuganiza zoyamba maphunziro kunyumba ndipo simukudziwa kuti ndiyambira pati? Tikukupatsani makochi 10 apamwamba kwambiri kwa oyamba kumene + kusonkhanitsa makanema aulere pa YouTube, omwe mungathe kuyamba kugwira ntchito kunyumba.

Makochi 10 apamwamba a makanema oyamba kumene +

Makochi amaika makalasi pa njira zawo za YouTube ndiopanda malire. Mutha kuyamba ndikuphatikiza kanema wosangalatsa.

Tikukupatsani mwachidule mwachidule ndipo ndi okonzeka kusewera ndi makanema oyamba kumene. Kuti mutsegule playlist dinani mikwingwirima pakona yakumanja. Kusunga playlist, dinani wotchiyo pakona yomweyo yakumanja.

1. Leslie Sansone ndikuyenda kunyumba

Anayankha (Chithunzi ndi Leslie Sansone) imapereka maphunziro abwino kwa oyamba kumene omwe akufuna kuonda kunyumba kapena kungolimbitsa thupi lawo. Maphunziro ake amatengera mayendedwe abwinobwino (angapo Akuyenda Kunyumba), choncho Zidzakwanira pafupifupi zaka zilizonse komanso maphunziro aliwonse. Mphamvu zochepa zamakalasi, osadumpha kapena kuthamanga. Leslie Sansone akuphatikiza kuyenda ndi masewera olimbitsa thupi amitundu yosiyanasiyana, chifukwa chake simungowotcha zopatsa mphamvu, koma lankhulani thupi.

Pazosewerera zomwe zili pansipa paliulendo wawufupi wophunzitsira 1 mile mu mphindi 15-20 komanso gawo limodzi la maphunziro a 2 miles (30 minutes) ndi 3 mile (45 miniti) kuti mutenge katundu wapamwamba kwambiri. Kwa makalasi simufunikira zida zowonjezera.

Zakudya Zakudya Zoyenera

1 Mile Happy Walk [Yendani Kunyumba 1 Mile]

2. Kulimbitsa thupi kwa oyamba kumene kuchokera ku HASfit

Kanema kuchokera ku HASfit ipempha onse oyamba kumene kuti aziphunzitsa kunyumba. Makalasi amaphunzitsidwa ndi makochi Claudia ndi Joshua omwe akuwonetsa mitundu iwiri yochita zolimbitsa thupi: yosavuta komanso yovuta kwambiri, kuti mutha kusintha zolimbitsa thupi nthawi zonse. Ubwino wake ndikutundu kosiyanasiyana: pali ma cardio osavuta, komanso masewera olimbitsa thupi ndi ma dumbbells a oyamba kumene, komanso zolimbitsa thupi m'malo ena ovuta.

Mndandandanda womwe uli pansipa ndi kanema wotsatira wa oyamba kumene: 4 yolimbitsa thupi yolimbitsa thupi kuti muchepetse kunenepa, 2 mphamvu zolimbitsa minofu, makanema atatu akhala pampando (oyenera achikulire kapena anthu ovulala), 1 maphunziro atolankhani. Kwa makalasi mufunika ma dumbbells ochepa 1-2 kg, kapena mabotolo amadzi. Mutha kuphunzitsa popanda zopumira.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

3. Zochita zolimbitsa thupi kwa oyamba kumene kuchokera kwa Lucy Wyndham-werengani

Lucy Wyndham-bango (Lucy Wyndham-Werengani) Wokondedwa kwambiri, kotero kulimbitsa thupi kwake ndikokwanira kuti akhalebe wokonda kukhala wathanzi kunyumba. Lucy amapereka maphunziro osavuta ochepetsa thupi ndikuchotsa malo ovuta popanda zida zowonjezera. Kulimbitsa thupi ndikosavuta kutsatira kuti aphedwe, simusowa kukhala olimba. Kanemayo amachitika mosayera konse, nthawi zina mphunzitsiyo amawonetsa njira ziwiri zolimbitsa thupi.

Mndandandanda womwe uli pansipa ndi kanema wotsatira wa oyamba kumene: 3 yolimbitsa thupi yolimbitsa thupi potengera kuyenda 2 kolimbitsa thupi kwa ntchafu ndi matako, kulimbitsa thupi 2 pamimba, kulimbitsa thupi katatu kumadera ovuta. Kwa makalasi simukufunika kuwerengera.

Makanema oyamba kumene kuchokera kwa Lucy Wyndham-werengani

4. Kulimbitsa thupi kwa oyamba kumene kuchokera ku Fitness Blender

Imodzi mwa njira zotchuka zolimbitsa thupi za Blender Fitness ndi mamiliyoni owonera imapereka zolimbitsa thupi zosiyanasiyana pamtundu uliwonse. Pali gulu la ophunzitsa ndi mapulogalamu abwino kwa oyamba kumene omwe ndiosavuta kuwonda kunyumba. Kelly ndi Daniel, ophunzitsa Fitness Blender apanga masewera olimbitsa thupi otsika kwambiri kuti thupi lizikhala ndi zida zochepa.

Mndandandanda pansipa muli masewera olimbitsa thupi kwa oyamba kumene komanso kulimbitsa thupi kuti muwonetse thupi ndikuwotcha mafuta ndi zolemera zopepuka. Momwemo mutha kutenga kanema aliyense ndikuyamba kusewera popanda kukonzekera.

Kuchokera ku FitnessBlender cardio kwa oyamba kumene

5. Ma Pilates a oyamba kumene kuchokera ku Natalya Papusoi

Kwa iwo omwe akufuna maphunziro, timalimbikitsa kuyesa Pilates kwa oyamba kumene kuchokera ku Natalya Papusoi. Mavidiyo awa adzakhala othandiza makamaka kwa iwo omwe amangokhala ndikukhala ndi ululu wammbuyo, kumbuyo kapena khosi. Natalia akufotokozera bwino maluso ndi mawonekedwe a ma Pilates, kotero makanemawa ndi othandiza kwa aliyense.

Mndandandanda pansipa muli machitidwe 10 a Pilates kwa oyamba kuyambira mphindi 15 mpaka 60. Pulogalamuyi ili ndi nambala ya serial, koma mutha kuphunzira kanema aliyense posankha nthawi yabwino yophunzitsira.

Unikani maphunziro kuchokera kwa Natalya Papusoi

6. Kulimbitsa thupi kwa oyamba kumene kuchokera ku BodyFit Wolemba Amy

Zochita zabwino kwambiri kwa oyamba kumene zimaphunzitsa Amy panjira yawo ya YouTube BodyFit. Apa mupeza mapulogalamu azigawo zosiyanasiyana, koma makamaka Amy amapanga kulimbitsa thupi kosavuta kwa atsikana. Maphunziro ake amakhala ndi kuphatikiza kwa ma cardio ndi mphamvu zolimbitsa thupi, zomwe zimachitika pang'onopang'ono.

Mndandandanda womwe uli pansipa ndi kanema wotsatira wa oyamba kumene kuchokera ku BodyFit Wolemba Amy: 4 yolimbitsa thupi pochita masewera olimbitsa thupi munthawi zosiyanasiyana, minofu yolimbitsa thupi ya 3, zolimbitsa thupi ziwiri zam'mimba, zolimbitsa thupi 2 atabadwa. Kwa makalasi mufunika ma dumbbells ochepa 1-1 kg, kapena mabotolo amadzi. Mutha kuphunzitsa popanda zopumira.

Nsapato zazikazi za 20 zapamwamba zathanzi

7. Pilates kwa oyamba kumene kuchokera ku Blogilates

Casey Ho (Cassey Ho), yomwe ili ndi makanema ake a Blogilates, ndi akatswiri ku Pilates ndipo imachita zolimbitsa thupi zochepa pamalingaliro a masewerawa. Ma pilate ndi masewera olimbitsa thupi ovuta kutulutsa minofu ndikukonzekera madera ovuta a thupi lowonda komanso lamphamvu. Mwa zina zomwe mungachite pa YouTube blog Blogilates mupeza Kanema wogwira mtima wamimba yopyapyala, matako ozungulira, miyendo yopyapyala ndi thupi lamphamvu. Makamaka kanema wochokera kwa Casey Ho mphindi 10-15 zapitazi.

Pazosewerera patsamba lotsatirali pali kanema wotsatira wa oyamba kumene: 2 kuchita masewera olimbitsa thupi kwa mphindi 10 kuchokera m'malo onse ovuta, 2 kuchita masewera olimbitsa thupi kwa mphindi 20, ndi mphindi 30 kuchokera kumavuto onse, 2 kulimbitsa thupi pamimba 2 zolimbitsa ntchafu ndi matako, 1 zolimbitsa thupi.

Mavidiyo apamwamba a 13 a m'mimba mosabisa kuchokera kwa Blogilates

8. Kulimbitsa thupi kwa oyamba kumene kuchokera ku Denise Austin

Denise Austin (Denise Austin) , mphunzitsi wotchuka waku America, yemwe anali wotchuka kwambiri zaka 10-15 zapitazo, koma tsopano mtundu wake wamavidiyo sutaya mwayi. Workout Denise imakhala yothandiza kwambiri komanso imakhala yabwino. Kwenikweni, imapereka maphunziro apakatikati, omwe amaphatikiza ma aerobic ndi mphamvu zamagetsi ndi ma dumbbells ochepetsa thupi ndi kamvekedwe ka thupi, koma pa YouTube mutha kupeza pulogalamu yake pamaziko a Pilates.

Mndandandanda womwe uli pansipa ndi awa oyamba kumene: Vidiyo yoyamba 5 - maphunziro apakatikati ochepetsa thupi ndi masewera olimbitsa thupi, masewera olimbitsa thupi masekondi asanu kuti muchepetse kunenepa makamaka ndikulimbitsa thupi. Kwa makalasi mufunika ma dumbbells awiri.

Mapulogalamu 20 apamwamba olimbitsa thupi kunyumba

9.Kukhazikika komanso kusinthasintha kuchokera ku Olga Saga

Kwa iwo omwe amakonda masewera olimbitsa thupi kapena masewera olimbitsa thupi otengera yoga, tikukulimbikitsani kuti mumvere kanema wa Olga Saga. Amapereka zosiyana mapulogalamu a kulipiritsa, mphamvu, kutambasula, kupumula kwa nkhawa komanso kuchotsa ululu kumbuyo, khosi, ndi kutsikira. Ndi maphunziro ake mudzapumira moyo m'thupi lanu osangowonjezera kutambasula komanso kusinthasintha, komanso kusintha thupi lonse.

Mndandandanda womwe uli pansipa ndi awa: masewero a kanema, kanema yopumulira ndi kutambasula, Kanema wa Wellness kuti athetse mavuto am'mbuyo, thoracic ndi khosi. Makalasi omwe ali ndi Olga Saga si ovuta, koma ndi otsika komanso ochepa kwambiri, kotero oyamba kumene amatha kuyesa kulimbitsa thupi kwawo.

Makanema TOP 15 ochokera ku ululu wammbuyo ndi Olga Saga

10. Kulimbitsa thupi kwa oyamba kumene kuchokera kwa Jessica Smith

Pomaliza, kulimbitsa thupi kwabwino kwa oyamba kumene kukhala ndi a Jessica Smith (Wolemba Jessica Smith). Maphunziro ake ndi abwino ngati mukufuna kuchita nawo masewera olimbitsa thupi popanda kupsinjika ndi katundu wolemetsa. Amapereka masewera olimbitsa thupi osiyanasiyana kuti muchepetse thupi ndi tempo yochepa komanso masewera olimbitsa thupi osiyanasiyana. Ndipo ngakhale mapulogalamu owonetserako akuvutika pang'ono, a Jessica ndiothamanga kwambiri kulingalira kuti pazovuta izi, mumayiwala mwachangu.

Pamndandanda womwe uli pansipa ndi mapulogalamu otsatirawa oyamba kumene a Jessica Smith 4 olimbitsa thupi potengera kuyenda mwachangu ndi zinthu zolimbitsa thupi, minofu yolimbitsa thupi, 2 HIIT yolimbitsa thupi kwa oyamba kumene 1 ya masewera olimbitsa thupi, 1 mphamvu yophunzitsira mphamvu ndi ma dumbbells ndi 2 Barrie zolimbitsa thupi madera ovuta. Kanemayo amatenga mphindi 20-40.

Kuyenda, Chitani Zolimbitsa Thupi kwa Oyamba: Kutalika Kwathunthu Kwaulere Mphindi 30 Mphindi Mphamvu Yoyenda

Onaninso zopereka zathu zina:

Popanda katundu, Kwa oyamba kumene, Kuchepetsa thupi

Siyani Mumakonda