Masewera olimbitsa thupi apamwamba kwambiri 10 kunyumba kwa mphindi 15-20

Palibe nthawi yochita maphunziro a Cardio? 15-20 mphindi patsiku mutha kupeza zonse! Tikukupatsani 10 yabwino kwambiri yanthawi yayitali yophunzitsira kunyumba. Mutha kugwira ntchito yochepetsa thupi komanso kukulitsa kupirira mogwira mtima, mwachangu komanso moyenera.

Kuchita masewera olimbitsa thupi mwachidule kwa mphindi 15-20

1. Dance Cardio ya Oyamba Tracy c Anderson

Tracy Anderson amapanga mapulogalamu apadera kwambiri omwe amasiyana kwambiri ndi maphunziro ena a makanema. Maziko a kulimbitsa thupi kwake si machitidwe wamba, ndipo kuvina kwachiyero kumayenda. Makamaka kwa oyamba kumene Tracy adapanga zovuta zolemetsa Oyamba Dance Cardio. Mulinso masewera olimbitsa thupi anayi okuthandizani kuwotcha mafuta ndi mafuta. Kanema wamphindi 15 adzakhala chowonjezera chabwino kuzinthu zatsiku ndi tsiku. Pulogalamuyi imapereka zovuta zinayi kuti muthe kuyenda pang'onopang'ono kuti mulowemo njira zophunzitsira za wophunzitsa.

• Kuvina kwa Cardio kwa Oyamba: Mulingo 1 (mphindi 16)
• Kuvina kwa Cardio kwa Oyamba: Mulingo 2 (mphindi 15)
• Kuvina kwa Cardio kwa Oyamba: Mulingo 3 (mphindi 15)
• Kuvina kwa Cardio kwa Oyamba: Mulingo 4 (mphindi 17)

Werengani zambiri za Cardio Dance for Beginners ..

2. HIIT kulimbitsa thupi kuchokera ku Turbo Fire ndi chalene Johnson

Ngati mumakonda pulogalamuyi ndiyotentha, yesetsani maphunziro apakatikati (HIIT) ochokera ku Turbo Fire. Chalene Johnson kwenikweni kukupangitsani kugwira ntchito pa 100%. Kuchita bwino kwa mphindi 15-20 pamaphunziro a HIIT poyerekeza ndi ntchito yanthawi zonse. Mukuyembekezera nthawi yayitali kwambiri, yomwe imasinthana ndi nthawi yopuma. Maphunziro amamangidwa pakulumpha modabwitsa ndipo zovuta zimakhala pamwambapa.

• HIIT 15 (Mphindi 15)
• HIIT 20 (Mphindi 20)

Werengani zambiri za Moto wa Turbo ..

3. Kickboxing (Kickbox FastFix) ndi Jillian Michaels

Ngati muli ndi malingaliro olimba olimbana ndi masewera mu maphunziro, yesani masewera a nkhonya ndi Jillian Mykes. Maphunziro ake amakhala ndi nkhonya zazikulu ndi kukankha - chifukwa chake, inu samitsani mafuta ndikulimbitsa minofu ya miyendo, mikono, ndi mimba. Pulogalamu ya Kickbox FastFix ili ndi zolimbitsa thupi zitatu: thupi lakumtunda, thupi lotsika komanso mimba. Mutha kukhala m'modzi mwamakanema (kutengera malo omwe muli ndi zovuta) kapena kusinthana kwa onse atatu. Zovuta zosavuta komanso zoyenera ngakhale kwa oyamba kumene.

• Kickbox FastFix: Thupi Lapamwamba (Mphindi 20)
• Kickbox FastFix: Thupi Lotsika (Mphindi 20)
• Kickbox FastFix: Abs (mphindi 21)

Zambiri za Kickbox FastFix ..

4. Cardio kuchokera pulogalamu 22 Minute Hard Corps ndi Tony Horton

Popanga 22 Minute Hard Corps Tony Horton adagwiritsa ntchito njira zophunzitsira ankhondo athu. Mphindi 22 za mtima wamtima ndipo posachedwa mudzakhala bwino. Zovutazo zidaphatikizidwapo masewera olimbitsa thupi a Cardio magawo atatu ovuta. Ndipo ngati Cardio 1 ili yoyenera ngakhale maphunziro apakatikati, Cardio 2 ndi Cardio 3 - maphunziro apamwamba. Kulimbitsa thupi kwa 22 Minute Hard Corps kumaphatikizapo zolimbitsa thupi komanso zolimbitsa thupi zomwe zimabwerezedwa mozungulira katatu.

• Cardio 1: Mphindi 23
• Cardio 2: Mphindi 23
• Cardio 3: Mphindi 23

Werengani zambiri za 22 Minute Hard Corps ..

5. Cardio Capoeira wa 20 Minute Body ndi Brett Hebela

Capoeira ndi luso lankhondo laku Brazil lomwe limaphatikiza zovina ndi zokometsera. Brett Hebel sanali kokha wolimba thupi, komanso m'modzi mwa otsatira odziwika bwino a capoeira. Kulimbitsa thupi kwake kuchokera pulogalamuyi, Thupi la 20 Minute silingakhale lovuta, koma ntchito yake yoyamba imagwira. Mumakweza chilimbikitso ndikuyatsa kagayidwe kanu kakuyatsa mafuta. Musachite mantha ndi luso lankhondo lachilendo ku Brazil, Brett akuwonetsa gulu losavuta kwambiri, chifukwa chake maphunziro amasamutsidwa mosavuta.

• Cardio Capoiera (Mphindi 20)

Werengani zambiri za Cardio Capoiera ..

6. Masewera olimbitsa thupi a Cardio kuchokera ku Quick Burn Cardio Denise Austin

Ngati mukufuna njira yachikhalidwe yolimbitsa thupi, yesani kulimbitsa thupi kwa mphindi 20 ndi Denise Austin. Wotani mafuta ndikufulumizitsa kagayidwe kake ndi nthawi yabwino Quick Burn Cardio. Denise amapereka masewera olimbitsa thupi a Rockin omwe amaphatikizapo kudumpha kosavuta ndi zinthu zina zotsutsana. Pulogalamuyi ndiyabwino kwamaphunziro oyambira komanso apakatikati, komanso kwa iwo omwe sakonda katundu wolemera. Mumakweza kugunda ndikuchotsa kunenepa kwambiri, koma popanda kuzunza thupi.

• Kutentha Mofulumira Cardio: Kuphunzitsira Pakati (Mphindi 20)

Werengani zambiri za Quick Burn Cardio ..

7. Masewera olimbitsa thupi a Cardio kuchokera kwa Woyambitsa Cardio & Mphamvu ndi kuwala kwa Zuzka

Zuzka light ndi katswiri weniweni pankhani ya kulimbitsa thupi kwakanthawi kochepa. Pulogalamu yake yaifupi komanso yopindulitsa kwambiri. Pulogalamu ya Beginner imaphatikizaponso kulimbitsa thupi kwa ma cardio 10 omwe ali ndi zovuta zomwe zingakupangitseni kukhala ochepa ngakhale kwa mphindi 15-20. Zuzka amagwiritsa ntchito mantha panjira ndi ma plyometric akudumpha, ma burpees, kukankha-UPS, zolimbitsa mu lamba. Musapusitsidwe ndi dzina la pulogalamuyi, zovuta sizingachitike chifukwa cha zovuta zoyambirira. Koma ngati mwapita kale patsogolo pa maphunziro, sankhani maphunziro apambuyo pake.

• Woyamba Cardio: 1-10 (15-20 mphindi)

Werengani zambiri za Woyambitsa Cardio & Mphamvu ..

Mapulogalamu a Cardio a Malamulo a Khungu lolembedwa ndi Bob Harper

Bob Harper sangatchulidwepo ndi gulu laophunzitsa omwe amapereka zochepa. Pulogalamu yake ili ndi zochitika zolimbitsa thupi zambiri kwa kuwonda msanga komanso kothandiza. Zovutazo zinali ndi Skinny Rules cardio kulimbitsa thupi magawo anayi ovuta. Kutalika kwamaphunziro a 15-20 mphindi, mudzapeza katundu wambiri. Bob amagwiritsa ntchito mapulogalamu ochepa chabe a masewera olimbitsa thupi, koma izi ndi zokwanira kukweza kugunda kwa mtima wanu pamlingo wokwera kwambiri.

• Cardio WOD 1 (Mphindi 16)
• Cardio WOD 2 (Mphindi 19)
• Cardio WOD 3 (Mphindi 19)
• Cardio WOD 4 (Mphindi 13)

Werengani zambiri za 20 Minute Body ..

9. Phunzirani & Kutentha: Burn from Turbo Jam with chalene Johnson

Koma ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, ndiye kuti zinthu ngati Bob Harper sizokayikitsa kuti mudzawonetsedwa. Kwa oyamba kumene pali kanema wamkulu kuchokera pulogalamu yotulutsa Burn Turbo Jam. Uku ndikumachita masewera olimbitsa thupi kwakanthawi kochepa, komwe kumakhazikitsidwa ndi nkhonya. Kusuntha kosavuta komwe kumachitika, kwakanthawi kochepa - amangopangidwira oyamba kumene. Zachidziwikire, popita nthawi, mudzaphonya katundu, koma kwa nthawi yoyamba Burn idzakhala maphunziro anu ofunikira.

• Phunzirani & Kutentha: Burn (Mphindi 17)

Werengani zambiri za Turbo Jam ..

10. Masewera olimbitsa thupi a Cardio a Weider Ruthless Steve Uria

Steve Uria wankhanza wapanga dongosolo lopangira thupi lamphamvu komanso lamphamvu. Pulogalamuyi idaphatikizapo zolimbitsa thupi 20 zomwe zimakhala ndi mtundu umodzi - zimatha pafupifupi mphindi 20. Steve sizopanga makamaka potengera masewera olimbitsa thupi, ambiri a iwo amabwerezedwa kuchokera ku phunziro kupita ku phunziro. Koma magwiridwe antchito ake safunsidwa: kulimbitsa thupi kwambiri, Weider Ruthless akupangitsani inu kutuluka thukuta. Mapulogalamu aliwonse a cardio Steve Uria ali ndi mawonekedwe ake, chifukwa chake ndikofunikira kuti mufanizire zonse kuti musankhe njira yabwino kwambiri.

• Kusintha Kwa Lunatic (Mphindi 19)
• Nitro Burn (Mphindi 21)
• Drip (mphindi 21)
• Rip 10s (mphindi 21)
• Kuthamanga, Mphamvu, Thukuta (mphindi 21)

Werengani zambiri za Weider Ruthless ..

Kuti mupeze pulogalamu yabwino, ndikukuuzani kuti yesani zosankha zonse. Monga mukuwonera, kulimbitsa thupi kwa cardio sikuyenera kukhala kwakutali komanso kotopetsa. Mphindi 20 patsiku thupi athe kupeza chilichonse.

Onaninso:

• Ntchito 10 zapamwamba zolimbitsa thupi kwa mphindi 30: gawo limodzi