Ntchito 10 zapamwamba zolimbitsa thupi kunyumba kwa mphindi 30: gawo lachiwiri

Posachedwapa, takukonzerani masewera olimbitsa thupi amphindi 30 a cardio kuti muchepetse thupi ndikuwotcha mafuta. Lero ndi nthawi yoti mupitilize mndandanda wa mapulogalamu ogwira mtima, omwe angakuthandizeni kuwotcha mafuta, kufulumizitsa kagayidwe kachakudya ndikuwongolera mawonekedwe a thupi lanu.

Kumbukirani kuti ngati mukufuna kuchepetsa thupi, musaiwale kuchita masewera olimbitsa thupi a cardio osachepera 2 pa sabata. Mapulogalamu ambiri a aerobic amalola aliyense kusankha yekha njira yabwino yochitira nthawi zonse.

Cardio kulimbitsa thupi kwa theka la ola

1. Kulimbitsa thupi kwa Cardio kuchokera pulogalamu ya One Week Shred ndi Jillian Michaels

Chimodzi mwazinthu zothandiza komanso zotsika mtengo za cardio yakunyumba ndi mapulogalamu a Jillian Michaels. Iye ndi katswiri weniweni pankhani za aerobic kwambiri komanso kuwotcha mafuta. Kulimbitsa thupi kwa Cardio kuchokera ku Shred sabata imodzi kumakhala ndi masewera olimbitsa thupi otchuka kuchokera plyometric, kickboxing ndi aerobics. Phunziro limapita kwa theka la ola popanda kupuma, koma musadandaule nazo. Gillian anaphatikiza bwino pulojekitiyi, ndikusintha masewera olimbitsa thupi ovuta ndi osavuta, kuti mupulumuke pa liwiro la masewerawo.

• Cardio kuchokera kwa Mlungu Umodzi Shred: Mphindi 33

2. Fat Burning Cardio kuchokera mu pulogalamu ya Hip-Hop Abs ndi Shaun T

Ngati mukufuna osati kuwotcha zopatsa mphamvu, komanso kuchita maphunziro mu kiyi yabwino ndi yamoto, ndiye kuvina cardio ndi Shaun T - izi ndi zomwe mukusowa. Yendani osayima kwa theka la ola ndikusangalala ndi rhythmic choreography mu hip-hop. Ngakhale mutakhala kutali ndi kuvina ndi pulogalamu ya Fat Burning Cardio mudzatha kupirira popanda zovuta. Mayendedwe onse ndi osavuta komanso ofanana ndi ma aerobics achikhalidwe. Kugogomezera kwambiri ndi Sean akuchita pamatumbo am'mimba, mudzawagwiritsa ntchito m'makalasi onse.

• Mafuta Owotcha Cardio: Mphindi 30

3. Pang'ono ndi More Cardio ndi Cindy Whitmarsh

Cindy Whitmarsh nthawi zonse amakhala mumthunzi wa anzake otchuka, ngakhale ali ndi mapulogalamu ambiri abwino pa kukoma kulikonse. Mwachitsanzo, Less is More Cardio - masewera olimbitsa thupi a theka la ola, omwe angaphatikizepo mu dongosolo lanu lolimbitsa thupi pafupifupi aliyense. Pulogalamuyi idamangidwa mayendedwe osuntha mwachanguzomwe zimabweranso pakuwonjezeka. Cindy amagwiritsa ntchito masewera olimbitsa thupi omwe amadziwika bwino, koma chifukwa cha mapangidwe a maphunziro amakupangitsani kuti mugwiritse ntchito liwiro lanu lalikulu.

• Pang'ono ndi More Cardio: Mphindi 30

4. Kulimbitsa thupi kwa Cardio kuchokera Konzani Kwambiri ndi Autumn Calabrese

Konzani Kwambiri ndiye njira yotsatira ya pulogalamu yotchuka ya 21 Day Fix, koma ndi maphunziro ovuta kwambiri. Autumn Calabres opangidwa kwenikweni kuchita masewera olimbitsa thupi kwambiri kuti muchepetse thupi mwachangu ndi kujambula thupi. Ngati mukufuna kulandira mlingo wokweza wa aerobics ndikugwira ntchito pa liwiro ndi kupirira, yesani Cardio Fix Extreme. Koma ngati mumakonda kulumpha ndi plyometrics kwa ungwiro wa m'munsi thupi, ndiye mudzasangalala ndi pulogalamu, Plyo Konzani Kwambiri.

• Kukonzekera kwa Cardio Kwambiri: Mphindi 32
• Plyo Konzani Kwambiri: Mphindi 31

5. Kwambiri Сardio Сardio Fat Burn of Fat Burn with Suzanne Bowen

Ngati muli contraindicated mu mantha, ndiye njira ina mukhoza kuyesa ballet cardio. Suzanne Bowen ali ndi chidziwitso chambiri pakulenga 's low impact workoutszomwe zingakhale zotetezeka kwa mafupa anu. Ndi masewera olimbitsa thupi a Suzanne Extreme Сardio Fat Burn ndi atsikana awiri, kotero zolimbitsa thupi zonse zimachitika mumitundu itatu yovuta. Phunziroli ndi losavuta kusintha kwa aliyense, choncho ndi loyenera pamlingo uliwonse wa maphunziro. Ma jacks odumphira opepuka, kukhala UPS, kukweza miyendo, masewera olimbitsa thupi mu pulogalamu yazingwe zidzachitika mwachangu komanso moyenera.

• Kuwotcha Kwambiri Mafuta Сardio: Mphindi 25

6. Kulimbitsa thupi kwa Cardio kwa Focus T25 ndi Shaun T

Focus T25 ndi nyumba yosungiramo maphunziro afupiafupi apamwamba kwambiri. Mafani a cardio pali china chake choyenera kumvetsera muzovuta izi. Mwachitsanzo, Alpha Cardio ndi Core Cardio. Mapulogalamu awiriwa adapangidwa kuti asinthe thupi lanu. Mudzachita masewera olimbitsa thupi kumtunda ndi kumunsi kwa thupi, kusunga kugunda kwa mtima kumalo oyaka mafuta m'kalasi lonse. Konzekerani kutuluka thukuta, koma kuti apeze zotsatira zabwino. Ngati ndinu woyamba, yesani Cardio pulogalamu Alpha, koma patsogolo akhoza yomweyo kuyamba Core Cardio.

• Cardio Alpha (Alpha): Mphindi 28
• Core Cardio (Beta): Mphindi 28

7. Grit Cardio ndi Grit Plyo kuchokera ku mphero za Les

Ngati mukufuna kuwotcha ma calories max mumphindi 30, ndiye yesani maphunziro apamwamba kwambiri kuchokera ku Les mill. Gulu la makochi aku New Zealand adapanga mwapadera mapulogalamu angapo a HIIT kumanga masewera toned thupi. Theka la ola lochita masewera olimbitsa thupi kwambiri, koma zotsatira zake sizidzangodikira. Grit Cardio ndi masewera olimbitsa thupi a cardio, komwe mumapenga kwakanthawi kochepa ndikupumula kwa mphindi. Grit Plyo ndi plyometrics kwambiri, yomwe imakhala yothandiza kwambiri kumunsi kwa thupi. Millsy adatulutsa mitundu ingapo, kotero kuti musakhale osowa.

• Grit Cardio: Mphindi 30
• Grit Plyo: Mphindi 30

8. Wa Thupi Cardio Shred ndi Jillian Michaels

Body Shred ndi imodzi mwamapulogalamu ovuta a Jillian Michaels kwa miyezi iwiri. Zimaphatikizapo masewera olimbitsa thupi a Cardio (magawo awiri ovuta), omwe ali mwangwiro oyenera kuyeserera pafupipafupi. Mulingo woyamba ndi wodekha wokwanira kunyamula, zolimbitsa thupi zopatsa mphamvu zambiri zimasinthana ndi zosavuta, kotero kuti ntchito imasamutsidwa mosavuta. Mulingo wachiwiri ndi wovuta kwambiri: Jillian waphatikizanso masewera olimbitsa thupi apamwamba kwambiri a cardio. Maphunziro onsewa amachitika mozungulira katatu, kuzungulira kulikonse kumakhala ndi masewera olimbitsa thupi 3-9 omwe amachitidwa mu seti ziwiri.

• Cardio 1: Mphindi 32
• Cardio 2: Mphindi 34

9. Kulimbitsa thupi kwa Cardio kuchokera ku pulogalamu ya Bikini Bootcamp ("Die pa ola") c Janet Jenkins

Janet Jenkins amadziwa bwino momwe angakupangitseni kukhala wapamwamba. Pulogalamu yake mumayendedwe achilimwe, Bikini Bootcamp ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi apamwamba kwambiri. Pulogalamu yabwino yowotcha mafuta makamaka zoyenera kwa mafani olimbitsa thupi otentha. Zachidziwikire, muyenera kutuluka thukuta, chifukwa maphunzirowo amayenda osayima. Komabe, pali nthawi zabwino. Pafupifupi masewera onse osankhidwa a Janette amachitikira mundege yoyima, zomwe zingakuthandizeni kupirira theka la ola la cardio kwambiri. Ndipo zinthu za kickboxing zidzawonjezera kusiyanasiyana kwa pulogalamuyo komanso kuchita bwino.

• Cardio kuchokera ku Bikini Bootcamp: Mphindi 32

10. Kulimbitsa thupi kwa Cardio kuchokera ku Insanity Max 30 kuchokera kwa Shaun T

Training Max 30 ndikuyamba kukhala otsogola kale pankhani ya cardio. Maphunziro Sean sangaganize mphindi iliyonse kutaya, kuyambira pomwe mumachita masewera olimbitsa thupi kwambiri. Complex Max 30 imapangidwa ndi theka la ola la cardio, koma poyambira, mutha kuyima pa kanema wopepuka kuyambira mwezi woyamba: Cardio Challenge ndi Sweet Intervals. Mapulogalamuwa amakhala ndi maulendo 6 a mphindi 5 ndi kupuma pang'ono pakati pa kuzungulira. Mudzapeza masewera olimbitsa thupi kwambiri a aerobic, mphamvu ndi plyometric omwe angakweze kugunda kwa mtima wanu mpaka kufika pamlingo waukulu ndikuwotcha mafuta m'thupi lonse.

• Chovuta cha Cardio: Mphindi 33
• Nthawi Zotsekemera: Mphindi 32

Kusankha kwa cardio uku kumakhutiritsa ngakhale kukoma kodzikuza kwambiri. Musachite mantha kuyesa mapulogalamu osiyanasiyana, ngakhale mutayang'ana koyamba mukuganiza kuti kanemayo si wanu. Njira yokhayo kusankha ntchito yabwino kwa inu nokha.