Kuchita masewera olimbitsa thupi top 10 kuchokera ku FitnessBlender komwe kukuthandizeni kuwotcha zopatsa mphamvu 1000 mkalasi limodzi!

FitnessBlender ndi malo otchuka kwambiri maphunziro aulere pa intaneti. Omwe adapanga, Kelly ndi Daniel okwatirana, zaka 5 zapitazo adatsegula njira yake pa youtube, ndipo pakadali pano omwe amawalembetsa ndi anthu opitilira 4 miliyoni!

Tikukupatsani 10 kulimbitsa thupi kochokera ku FitnessBlender channel, yomwe ingakuthandizeni kuwotcha mpaka ma calorie 1000 mkalasi limodzi! Vidiyoyi imatenga mphindi 60-90, chifukwa chake pamafunika kupirira. Pulogalamu yotereyi imatha kuchitika kawiri pa sabata kuti musiyanitse makalasi anu, kuti mupeze masewera olimbitsa thupi ndikuwonongerani thupi lanu. Simukuyenera kuchita izi kupitilira 1-2 pa sabata, apo ayi mutha kuwononga thupi kapena kuwonongera.

Momwe mungaphunzitsire mapulogalamu awa:

• Chitani izi 3-4 pa sabata, ngati mukufuna kuchita pa iwo okha
• Chitani izi 1-2 pa sabata , ngati mukufuna kusiyanitsa makalasi anu anthawi zonse

Mapulogalamu onse operekedwa adapangidwa okha kwa odziwa ntchito - gawo lalikulu la kanemayo, zovuta zimayesedwa kuti zikwaniritse 5 kuchokera pa 5. Chiwerengero chenicheni cha zopatsa mphamvu zomwe zapsa pagawo chimatsimikizika payekha, kutengera kukonzekera kwanu mwakhama komanso khama lanu mukamachita masewerawa. Kuchita masewera olimbitsa thupi oyenera osati kokha kuti muchepetse kunenepa komanso kuti muchotse malo omwe ali ndi zovuta ndikuwonetsa thupi.

Makanema ambiri mumafunikira ma dumbbells. Pazochita zonsezi mutha kuchepetsa thupi popanda zida zina zowonjezera. Ngati kulemera sikungokhala kopanda tanthauzo, mutha kungotulutsa gawo lamagetsi pulogalamuyi, ndikusiya gawo limodzi lokha ndi HIIT ndi gawo la m'mimba. Tikukulimbikitsani kuti muyesere makanema angapo apadera kuti mudzisankhire pulogalamu yabwino kwambiri.

Kuchita zolimba kwambiri ma calories 1000 kuchokera kwa Christine Salus

Kugwiritsa ntchito 10 pamakilogalamu 1,000 kuchokera ku FitnessBlender

1. 1000 Calorie Workout: HIIT Cardio, Maphunziro Olimbitsa Mphamvu Onse

• Ma calories: kcal 866-1136
• Nthawi: Mphindi 87
• Zovuta: 5
• Zida: zotumphukira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lotsika

Kulimbitsa thupi kumamangidwa m'njira yoti mutha kumaliza mpaka kumapeto, osataya nthawi. Ophunzitsa amakhulupirira kuti pulogalamuyi adapeza bwino. Makalasi ndi ovuta mokwanira kuti mutha kuwotcha ma calorie 1000, koma ochepa kuti muthe kuchita mpaka kumapeto.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 5 Cardio Wotentha. Masewera a Cardio.
• Njira ya 36 Minute HIIT. HIIT-kulimbitsa thupi 16 kumachita masewera olimbitsa thupi masekondi 20 - kupumula masekondi 10, mphindi ziwiri kupumula pakati pagawo (Burpee Squat Holds, Fly Jacks, Lateral Jump, 2 Hooks 2 Uppercuts + 2 Jumping Jacks, Traveling Push Ups, Static Running Man Knees)
• Mphindi 20 Kuphunzitsa Mphamvu Zathunthu. Kulimbitsa mphamvu ndi ma dumbbells, zolimbitsa thupi za 6, kubwereza 10 pa masewera aliwonse (Pullover + Jackknife Crunch, Masekeli Olimbitsa Thupi + Pamwamba pa Press, Deadlift + Row, Bridge + Chest Press, Ma Lungge Ophatikizana, + Ma Ski Squat + Tricep Kickbacks).
• Mphindi 20 Abs. Kuphunzitsa pansi pamisempha yam'mimba zolimbitsa thupi 9, kuzungulira kawiri, kulimbitsa thupi masekondi 2, kuswa masekondi 50 (Side Plank, V Leg Crunches, Static Plank, Single Leg Drops).
• 6 Minute Kuzizira Pansi & Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

2. 1000 Calorie Workout Video-Abs, HIIT Cardio, Mphamvu

• Ma calories: kcal 627-1028
• Nthawi: Mphindi 88
• Zovuta: 5
• Zida: ma dumbbells (mu theka lachiwiri la kalasi)
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lonse

Ntchito ina yolimbitsa thupi yokwanira 1000 calories. Komanso ntchito yovuta thupi lonse, lomwe limaphatikizapo zolimbitsa thupi za abs, gawo la cardio ndi gawo lamphamvu lokhala ndi zolemera. Mukukonzekera mudzakhala okhumudwa kwathunthu, koma kumapeto kwa pulogalamuyi kumakupangitsani kuti mukhale olimba komanso osangalala.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 6 Cardio Wotentha. Masewera a Cardio.
• 10 Minute Abs ndi Zolemba Zolimbitsa Thupi. Kuphunzitsa pansi pamisempha yam'mimba, zolimbitsa thupi 10, masekondi 50 kuchita masewera olimbitsa thupi, masekondi 10 akusweka (Crunch, Plank ndi Supermen).
• Njira ya 36 Minute HIIT. Kuchita masewera olimbitsa thupi a HIIT, masekondi 20 akuchita masewera olimbitsa thupi, masekondi 10 akuswa, kuzungulira angapo (Burpee, Squat Kudumpha, Squat Jacks, High Maondo, Plank Jacks)
• Mphindi 26 Kuphunzitsa Mphamvu Zathunthu. Kulimbitsa mphamvu ndi ma dumbbells, machitidwe 12, kubwereza 10 pa masewera aliwonse (Bicep Curls, Tricep Extensions, squats, Makina osindikizira pachifuwa, Makina osindikizira, Pullovers).
• 8 Minute Kuzizira Pansi & Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

3. Insane Cardio Workout Vuto Lovuta Kwambiri

• Ma calories: kcal 610-1098
• Nthawi: Mphindi 61
• Zovuta: 5
• Kuwerengera: sikofunikira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, kamvekedwe
• Kuyikira Kwambiri: thupi lotsika

Kuphunzira kwakanthawi kwamakilogalamu 1000 kudzakhala kovuta kwambiri. Kuchita bwino kwake kuli motere: katundu wanu adzawonjezeka ndikutopa. Ndikukudikirirani Zochita 8 zokhazomwe zimabwerezedwa mozungulira 6. Ndipo kuzungulira kulikonse, katunduyo adzawonjezeka.

Mchigawo choyamba cha masewera olimbitsa thupi amatha masekondi 10 mchigawo chachiwiri ndi masekondi 20 mchigawo chachitatu kwa masekondi 30, ndi zina zotero. Izi zikutanthauza kuti gawo loyamba limangokhala mphindi zitatu zokha ndi gawo lomaliza pafupifupi mphindi 10. Kuzungulira kulikonse, kupumula pakati pa masewera olimbitsa thupi ndi masekondi 15. Pakati pa zozungulira mphindi imodzi yopuma.

Zochita: Single Leg Burpee (L and R) Side Lunge Pops (L and R), Mt Climber Get Up, squat Jacks, Push Up Jacks, High Bnees.

4. 1000 Calorie Workout: HIIT Cardio, Mphamvu ndi Abs

• Ma calories: kcal 406-1011
• Nthawi: Mphindi 96
• Zovuta: 4
• Zida: zotumphukira
• Mtundu wa masewera olimbitsa thupi: Cardio, HIIT, mphamvu, zovuta zazing'ono
• Kuyikira Kwambiri: thupi lonse

Kulimbitsa thupi 1000 Calorie Workout imadutsa pamodzi ndi Kelly ndi Daniel. Amawonetsa machitidwe osavuta (osapanikizika) komanso ovuta. Mutha kupeza magawidwe apaderadera m'magawo: HIIT, mphamvu yamagulu onse komanso makungwa olimbikira. Pulogalamuyi ndiyosavuta kupumula, momwe amati zovuta - 4.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 5 Cardio Wotentha. Masewera a Cardio.
• Njira ya 30 Minute HIIT. Kuchita masewera olimbitsa thupi a HIIT, masekondi 20 ochita masewera olimbitsa thupi, masekondi 10 akuswa, kuzungulira 10, kupuma kotalika 1 (Front Jack, Side Lunge Pop, Jumping Lunges, High Bnees, Star Jumps, Spider Push Ups, Side Plank, Butt Kickers, Burpee)
• Mphindi 32 Kuphunzitsa Mphamvu Zathunthu. Mphamvu zolimbitsa ndi ma dumbbells pamalingaliro apakatikati, masekondi 45 amachita kupumula kwa masekondi 15, kuzungulira 8 (Makina osindikizira pachifuwa, Ophedwa, squat, Lunge osinthasintha, Sumo squat, Pullovers, Overhead Tricep Extensions, Curtsy Lunge).
• Mphindi 14 Abs. Kuphunzitsa pansi pa Cora, masewera olimbitsa thupi 14, masekondi 50 kuchita masewera olimbitsa thupi, masekondi 10 akusweka (Russian Twist, Osambira, Knee Tuck Crunch, Side Crunch).
• 8 Minute Kuzizira Pansi & Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

5. 1000 Calorie Workout Video-Strength, HIIT Cardio ndi Abs

• Ma calories: kcal 579-1018
• Nthawi: Mphindi 84
• Zovuta: 4
• Zida: zotumphukira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lonse

Maphunziro ena olowa nawo Kelly ndi Daniel, nawonso osati mulingo wovuta kwambiri. Pulogalamuyi imachitika muyezo wamba, pagawo lamagetsi mudzafunika dumbbell.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 6 Cardio Wotentha. Masewera a Cardio.
• Njira ya 33 Minute HIIT. HIIT kulimbitsa thupi, masekondi 20 ochita masewera olimbitsa thupi, kupumula masekondi 10, kuzungulira 8 ndi zochitika ziwiri (Knee Plank Jack, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
• 11 Minute Abs ndi Zolemba Zolimbitsa Thupi. Kuphunzitsa pansi pamisempha yam'mimba, zolimbitsa thupi 10, masekondi 50 kuchita masewera olimbitsa thupi, masekondi 10 akusweka (Osambira, Ziphuphu za Njinga, Mapulani a Plank, Mbali Yapafupi).
• Mphindi 25 Kuphunzitsa Mphamvu Zathunthu. Kulimbitsa mphamvu ndi ma dumbbells, zolimbitsa thupi za 8, kubwereza 10 pa masewera aliwonse (Makina osindikizira a squat +, Deadlift Fly, Lunge + Curl, Side Lunge + Patsogolo Amakweza, Pullover Bridge + Kick).
• 10 Minute Kuzizira Pansi & Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

6. 1000 Calorie Workout: HIIT Cardio, Mphamvu Zathupi Lonse, Abs

• Ma calories: kcal 671-1022
• Nthawi: Mphindi 84
• Zovuta: 5
• Zida: zotumphukira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lotsika

Kanema wina wamaphunziro a 1000 calories. Kapangidwe kameneka kakufanana ndi mapulogalamu am'mbuyomu. Zochita zina zimabwerezedwanso, koma pazovuta izi kutsindika ndi gawo lotsika la thupi.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 6 Cardio Wotentha. Masewera a Cardio.
• Njira ya 32 Minute HIIT. HIIT kulimbitsa thupi, masekondi 20 ochita masewera olimbitsa thupi - masekondi 10 kupumula maulendo 13 (Jack Squat Burpee, Jump Lunges, Push Ups, Plank Jacks, Wall Sits)
• Mphindi 26 Kuphunzitsa Mphamvu Zathunthu. Kulimbitsa mphamvu ndi ma dumbbells, machitidwe 12, kubwereza 10 pa masewera aliwonse (Makina osindikizira pachifuwa, Kuphulika kwakufa, Kutembenuka Ntchentche, Zomenyera, Bridge, Ma Lunges, Makina Osindikizira, Tricep Extensions, Mkati Mwa Chiuno Kukula)
• Mphindi 11 Abs. Kuphunzitsa pansi pamisempha yam'mimba, masewera olimbitsa thupi 10, masekondi 45 akuchita masekondi 15 akusweka (Dulani, Njinga, Amuna).
• 6 Minute Kuzizira Pansi & Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

7. 1000 Calorie Workout: Insane HIIT & Bodyweight Workout

• Ma calories: kcal 710-1125
• Nthawi: Mphindi 94
• Zovuta: 5
• Kuwerengera: sikofunikira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, kamvekedwe
• Kuyikira Kwambiri: thupi lonse

Ntchitoyi ndi yathunthu kuwonda. Vidiyo imodzi ili ndi masewera olimbitsa thupi, kulimbitsa thupi, ma plyometric, maphunziro ophunzitsira, ma Pilates, masewera a nkhonya, yoga, zolimbitsa thupi, matako, ntchafu ndi thupi lakumtunda.

Izi ndizowonadi kulimbitsa thupi kolimba. Palibe kapangidwe kake, mudzakhala mukusinthana masewera olimbitsa thupi komanso kugunda kwa mtima mkalasi monse. Zotsatira za masewera olimbitsa thupi a plyometric ophatikizidwa ndi zolimbitsa pansi, kotero pulogalamuyo imatha kupirira ngakhale mkati mwa mphindi 90.

8. Kulimbitsa kalori 1000: HIIT, Kuphunzitsa Mphamvu, Abs

• Ma calories: kcal 810-1260
• Nthawi: Mphindi 93
• Zovuta: 5
• Zida: zotumphukira
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lonse

Daniel wapanga masewera olimbitsa thupi kwambiri kwama 1000 calories ndipo anali nawo masewera olimbitsa thupi osiyanasiyanakumaliza kwathunthu mphamvu zanu zonse. Pulogalamuyi ikuphatikiza gawo la HIIT ndi masewera olimbitsa thupi, gawo lamphamvu ndi zolemera komanso gawo lamatenda amtima. Thupi lanu lidzaotcha!

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• 6 Minute Kutentha. Masewera a Cardio.
• Mphindi 25 HIIT. HIIT kulimbitsa thupi, machitidwe 8. Masekondi 20 agwiritse ntchito mphindi 10 kupumula (Squat Hold Burpee, Plank to Push Up, High Bnees, Squatted Side Steps, Kick Throughs, Double Butt Kickers, Jumping Lunge, Push Up Chisindikizo)
• 10 Minute Kore. Zolimbitsa thupi za makungwa onse oyimirira kapena kugona pansi. Masewera olimbitsa thupi masekondi 50, masekondi 10 akusweka (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russian Twist, Plank).
• 20 Minute Mphamvu. Mphamvu mphamvu ndi dumbbells, 7 zolimbitsa, 3 zipolopolo (Chest Press, Bent Over Row, Paphewa Press, Kokani, Pamwamba Tricep Extension, Bicep Curl)
• Mphindi 15 Cardio. Zochita za Cardio, zolimbitsa thupi 15, masekondi 60 masewera olimbitsa thupi osapuma (Jumping Jack + Butt Kickers, Ma Lunges Osiyana + Sumo Squat Kick, Push Up, Knee Up + Runner, Plank to Side Star, Butt Kickers, Runner, Lateral Jumps).
• 6 Minute Kuzizira. Mangirirani mahatchi kugaleta ndi kutambasula.

9. Kuchita kalori 1000: HIIT Cardio, Mphamvu, Kickboxing ndi Abs

• Ma calories: kcal 534-1004
• Nthawi: Mphindi 64
• Zovuta: 5
• Zida: dumbbells, benchi (mwakufuna)
• Mtundu wa masewera olimbitsa thupi: cardio, HIIT, mphamvu, kamvekedwe
• Kuyikira Kwambiri: thupi lonse

Zochita zina zama 1000 calories kuchokera kwa Daniel: zingakutengereni nthawi yocheperako, koma amalonjeza kuti adzakhala katundu wambiri. Kukuyembekezerani HIIT, gawo lamphamvu pamwamba, masewera omenyera masewera olimbitsa thupi komanso masewera olimbitsa thupi. Kuti mugwiritse ntchito mphamvu mudzafunika benchi, koma mutha kuchita popanda iyo.

Kapangidwe ka maphunziro (m'mabokosi zitsanzo zolimbitsa thupi):

• Minute 5 Cardio Wotentha. Masewera a Cardio.
• Mphindi 16 HIIT Cardio. HIIT kulimbitsa thupi, zolimbitsa thupi 10, masekondi 20 kuchita masewera olimbitsa thupi, kupumula masekondi 10, kuzungulira katatu (Star Dumpha, mbali Pulani, Kankhani Pamwamba, Squat Jack, Kankhani Up Jack, Tuck Dumpha, Burpee, High Maondo, Kudumpha Lunge).
• 13 Minute Upper Body Training Training. Kulimbitsa mphamvu ndi ma dumbbells kumtunda. Magulu atatu azolimbitsa thupi awiri, maulendo 3 (Chest Press, Bent Over Low Row, Arnold Press, Pullovers, Bicep Curls, Pamwamba pa Tricep Extensions) /
• Minute 10 Cardio Kickboxing. 6 cardio-kickboxing zolimbitsa thupi zolimbitsa kubwereza kwa 10 mbali iliyonse (2 Jabs + 2 Mitanda, 2 Slow-Mo Reps, 2 Zotulutsa + 2 Zingwe, 2 Maondo + Jab + Cross).
• 12 Minute Core ndi Cardio. Zolimbitsa thupi kuti zikhungule komanso kusinthasintha kwa mtima. Kulumpha mosinthana ndi masewera olimbitsa thupi pansi kuti muhukule. Masekondi 45 amachita masekondi 15 akuswa (Tripple Jack, Side Plank, Front Jack, Supermen, Fly Jack, Alternative Lunges, Crisscross Crunch).
• 5 Minute Kuzizira Pansi ndi Kutambasula. Mangirirani mahatchi kugaleta ndi kutambasula.

Simukudikira kuti muyambe maphunziro kuchokera kwa Kelly ndi Daniel? Yambani lero! Ndipo tiziyembekezera mayankho anu pulogalamuyi :)

Onaninso: 20 TABATA amaphunzitsidwa mu njira yaku Russia yolumikizira YouTube FitnessoManiya.

Kuchepetsa thupi, Mphamvu, Kukula kwamphamvu ndi kukula kwa minofu, Maphunziro apakatikati