Masewera olimbitsa thupi apamwamba a 12 ochokera ku FitnessBlender, ndikuyang'ana m'mimba kuti muwotche zopatsa mphamvu ndikulimbitsa atolankhani

Mimba ndiye vuto lalikulu kwa amayi ambiri. Njira imodzi yothana ndi vuto la m'mimba ndikuphatikizira masewera olimbitsa thupi komanso masewera olimbitsa thupi. Tikukupatsani masewera olimbitsa thupi a m'mimba kuchokera ku FitnessBlender ochokera ku Cardio ndi Abs Workout omwe angakuthandizeni kuwotcha mafuta ndikulimbitsa minofu yam'mimba.

Kuti zigwirizane ndi kulimbitsa thupi kwa Cardio ndi Abs FitnessBlender kuchokera?

• Omwe mimba ndi chiuno ndizovuta.
• Kwa iwo omwe akufuna kugwira ntchito molimbika kuti alimbitse corset ya minofu.
• Kwa iwo omwe akufuna kulimbitsa thupi kwa Cardio wabwino wowotcha ma calories.
• Kwa iwo omwe akufuna kuonda.

Daniel ndi Kelly amapereka maphunziro apamwamba kwambiri, omwe ma Cardio amachita masewera olimbitsa thupi pansi pamimba ndi minyewa. Mukuyembekezera masewera olimbitsa thupi kwambiri komanso kupumula pang'ono panthawi yochita masewera olimbitsa thupi a Mat. Simungowotcha mafuta okhaokha komanso kulimbitsa minofu yanu, kukoka mimba yanu ndikugwiranso ntchito m'chiuno ndi m'chiuno. Makalasi amaphatikizapo masewera olimbitsa thupi a plyometric, zolimbitsa thupi kumbuyo kwa minofu yam'mimba, zolimbitsa thupi m'mimba kuti zigwire ntchito kumbuyo ndi m'chiuno, zingwe zolimbitsa corset.

Mapulogalamu nthawi zambiri amatha mphindi 30 mpaka 40 ndikuchitika popanda kuwerengera. Pofotokozera pansipa zikuwonetsa kutalika kwa phunzirolo, mulingo wamavuto (kuchokera pa 5), ​​kalori, mndandanda wazosewerera - deta yoperekedwa ndi aphunzitsi a FitnessBlender. Zina mwazolimbitsa thupi za cardio m'mimba sizimaphatikizapo kutentha ndi matenthedwe, onetsetsani kuti mudziyesere nokha. Mwachitsanzo:

• Konzekera: https://youtu.be/iYFKB5fgqtQ
• Mangirirani mahatchi kugaleta: https://youtu.be/u5Hr3rNUZ24

Ngati dera lanu lamavuto ndi mimba yanu ndiye yesetsani kulimbitsa thupi 3-4 pa sabata. Ngati muli ndi vuto m'mbali yotsika ya thupi, chitani izi nthawi 1 sabata kuti mulimbikitse corset yaminyewa, ndipo masiku ena amalimbitsa thupi lonse ndikuchita ziwuno ndi matako. Mwachitsanzo, yang'anani pa:

• Zochita zapamwamba za 14 zakuthwa kwa ntchafu ndi matako osadumpha kuchokera ku GymRa
• Maphunziro 15 apamwamba olimbitsa ndi ma dumbbells amiyendo ndi matako ochokera ku FitnessBlender

Komanso, musaiwale kuphunzitsa thupi lonse lathunthu:

• Zochita 20 zapamwamba zolimbitsa thupi ndi ma dumbbells wolemba Heather Robertson

Kulimbitsa thupi kwa Cardio ndikuyang'ana pa cor kuchokera ku Fitness Blender

1. Masewera olimbitsa thupi a Cardio ndi masewera olimbitsa thupi

• Ma calories: 257-407
• Nthawi: Mphindi 37
• Zovuta: 4
• Popanda kutentha ndi kuzizira

Mukuchita masewera olimbitsa thupi awa kwa mimba kukuyembekezerani masewera olimbitsa thupi 7. Kuzungulira kulikonse kumakhala ndi zolimbitsa thupi ziwiri: 1 masewera olimbitsa thupi komanso 1 yochita masewera olimbitsa thupi. Zolimbitsa thupi zimachitika kwa masekondi 30, kuzungulira kulikonse kumabwerezedwa pamapiko awiri. Chifukwa chake, mutha kusinthana ndi Cardio poyatsira ma calories ndi masewera olimbitsa thupi kuti muwone minofu yam'mimba.

Zochita:

• Kulumpha ma Jacks; Knee Tuck Crunches
• Kenako Jump ndi Knee Up; Zilonda za Crisscross
• 4 Jack Masitepe + 2 Crossover Jacks; Static Plank Hold
• Squat ndi mbedza; Cross Kukhudza Crunch
• 2 Hop Squat; Scissor Kick
• Zoyimirira Zoyimirira; Flutter Kukankha
• Mphamvu Imadumpha; Mphepo ya Windmill Jackknife Crunch

Nsapato zazikazi za 20 zapamwamba zathanzi

2. Masewera olimbitsa thupi a Cardio ndi masewera olimbitsa thupi

• Ma calories: 261-374
• Nthawi: Mphindi 30
• Zovuta: 4
• Ndikutenthetsa, osagunda

Masewera olimbitsa thupi awa a m'mimba amakhala ndi masewera olimbitsa thupi asanu ndi atatu. Kuzungulira kulikonse kunaphatikizapo zolimbitsa thupi ziwiri: 8 zolimbitsa thupi ndi zolimbitsa 1 zam'mimba pansi. Cardio amachita masewera anayi pagawo 1 la dera TABATA: masekondi 4 amagwira ntchito ndi masekondi 20 kupumula. Zolimbitsa thupi m'mimba pansi mu njira imodzi pa masekondi 10.

Zochita:

• Masamba Olumpha, V Khalani Madontho Amiyendo
• Kukwera Kukwera; Dulani nyemba
• Okhadzula 4 + 2 Jack Steps; Mt. Kutembenuka Kwakukulu Kwambiri ku Russia
• Ma Ski Squat Jacks; Zosintha Zosintha
• Maondo Opindika; Crunches Njinga
• Kuthamanga Kwakukulu + 3 Hops; Zosintha Zosinthidwa
• Zingwe ziwiri + Zodula Zapamwamba; Zikopa za Oblique Jack Knife
• Kukhudza Kwazala Kwakumaso, Mapulani Osiyanasiyana

TOP 30 machitidwe olimbitsa thupi kwambiri

3. Maphunziro a TABATA motsindika m'mimba

• Ma calories: 387-758
• Nthawi: Mphindi 60
• Zovuta: 5
• Ndikutenthetsa ndikumangirira

Yakwana nthawi yophunzitsidwa kwambiri ndi TABATA ndikugogomezera minofu yapakati. Pulogalamuyi ikuphatikiza kuzungulira kwa TABATA kwa mphindi 12. Kuzungulira kulikonse kumachita zolimbitsa thupi pansi pamakonzedwe a masekondi 4, kupumula masekondi 20, njira 10. Kuzungulira kwa masewera olimbitsa thupi a Cardio amasinthidwa ndimachitidwe azungulira pamimba.

Zochita:

• Switchfoot Mt Kukwera
• Chokoletsa cha Mini
• Jumping Jacks + Kutha Kwambiri
• Chala Cha Tapani
• Kusintha Burpee
• Mapulani a Plank
• Yendani Pansi
• Side Plank ndi Leg Kick (Kumanzere)
• 4 Wapamwamba Knee Plus Opunthira Dinani
• Side Plank ndi Leg Kick (Kumanja)
• Broad Jump Plus 3 Hops Kubwerera
• Kupotoza ku Russia

Makochi TOP 50 pa YouTube: kusankha kwathu

4. Maphunziro a TABATA motsindika m'mimba

• Ma calories: 210-402
• Nthawi: Mphindi 30
• Zovuta: 4
• Popanda kutentha ndi kuzizira

Kuphunzira kwa cardio kwa mimba kulinso TABATA. Kelly amalimbitsa thupi komanso kuchita masewera olimbitsa thupi kuti azuwa, mobwerezabwereza m'magawo 4 kutengera masekondi 20 ogwira ntchito ndi masekondi 10 kupumula. Zochita zimachitidwa motsatizana (osati awiriawiri), pakati pawo kupumula masekondi 20. Mufunika ma dumbbells.

Zochita:

• Rolling Plank Mwendo Umakweza
• Zolumikiza Zakumapazi
• Kukwera + Magulu Olumpha
• Kukwapula
• Jack Jumps + Maondo Apamwamba
• Njinga Zamoto Zapakati
• Fufuzani Burpees
• Ziphuphu Zozungulira
• Mzere Wokhazikika wa Lunge
• Ziphuphu Zanyengo Yapafupi
• Woyera + Press
• Kusinthasintha + Kukulitsa
• M'kati mwa Burpees
• Dulani nyemba

ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri

5. Zochita za Cardio + pamimba

• Ma calories: 316-533
• Nthawi: Mphindi 40
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Masewera olimbitsa thupi awa am'mimba amakhala ndi magawo awiri: TABATA ya cardio (mphindi 15) ndi masewera olimbitsa thupi a cardio + m'mimba (mphindi 15). Mu gawo loyambali mupeza zozungulira 6 za masewera awiri kuzungulira kulikonse, kubwereza m'magulu 2 malinga ndi chiwembu cha mphindi 4/20 sec. Gawo lachiwiri, muphatikizira zolimbitsa thupi za cardio ndi zolimbitsa mmimba za chiwembu cha 10 sec / 45 sec 15.

Gawo la TABATA:

• Mbalame Jack Burpees; Long Lat Jump + Ski Jump
• Surfboard Pezani Kukwera; Long Jump + Jump Squat
• Burpee + Squat Gwirani; Star Jump + 1 Reverse Lunge
• Mtc Climber Wankhondo Lunge; Kulumpha Jacks
• 3 Kugunda Lunge Sinthani; Kokani Pamwamba + Pampopi
• Kusintha kwa switchfoot + Knee; Masewera

Kupsya mtima kwa Cardio + Abs:

• Up & Over Hops; Knee Tucks Amapotoza
• Mkulu bondo akugwira; Kukwapula
• Ntchentche Jacks; Zolumikiza Zakumapazi
• Kutumphuka Kwotsatira; Crunches Njinga

Zochita 20 zapamwamba zolimbitsa thupi ndi kumbuyo

6. Cardio + amachita masewera a KOR + yoga

• Ma calories: 207-330
• Nthawi: Mphindi 35
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Izi zolimbitsa thupi za m'mimba ndizosakanikirana ndi mapulogalamu osiyanasiyana ndipo amapangidwa ndi magawo atatu. Gawo loyamba: cardio + cor (mphindi 10) gawo lachiwiri: cardio yoyera (mphindi 10) gawo lachitatu: yoga + yotambasula (mphindi 10). Magawo awiri oyamba amachitidwa malinga ndi chiwembu cha TABATA. Kelly ndi Daniel akuwonetsanso mtundu wosavuta wa masewerawa.

Kuchita masewera olimbitsa thupi (yoga):

• Squat Jump + Kick; Mwendo Wamodzi Wa Jacknife Crunch
• Gawani Burpees Olumpha; Sakanizani mkati ndi kunja
• Masewera Olumpha
• Mt Climber Nyamuka
• Star Yadumpha
• Bweretsani Lunge Jumps
• Mbali Yoyenda Pagulu

Mphunzitsi wamagetsi: zabwino ndi zoyipa zake

7. Maphunziro a TABATA motsindika m'mimba

• Ma calories: 168-336
• Nthawi: Mphindi 30
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Muchigawo chino mupeza maulendo 4 a TABATA mphindi 4. Kuzungulira kulikonse kunaphatikizaponso zochitika ziwiri: 1 zolimbitsa thupi ndi 1 yochita khungwa, zomwe zimasinthana ndikubwereza magulu anayi. Pamapeto pa pulogalamuyi, Daniel wakukonzerani matabwa amphindi 4.

Zochita:

• Burpee; Kuphulika kwa Jackknife
• Kulumpha Lunge; Osambira
• Star Jump; Hip Yobwezeretsa Kwezani L & R.
• Kick Kupyola; Kuthira Njinga
• Kutentha Kwambiri 2 Min

Zowonjezera top 10 zakukula kwa minofu

8. Maphunziro a masewera a nkhonya + pamimba

• Ma calories: 225-585
• Nthawi: Mphindi 50
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Maziko a masewera olimbitsa thupi am'mimba agona masewera olimbitsa thupi komanso masewera olimbitsa thupi. Pulogalamuyi ndi yolemera kwambiri ndipo imaphatikizapo zochitika zisanu:

• Kore (5 mphindi): zolimbitsa thupi m'mimba ndi kumbuyo
• Kickboxing (Mphindi 10): kickboxing
• Kore (5 mphindi): matabwa
• Kickboxing (Mphindi 10): kickboxing
• Kore (5 mphindi): zolimbitsa thupi kumbuyo ndi kansalu kachingwe

Mavidiyo 20 apamwamba a cardio kuti achepetse thupi kuchokera ku Popsugar

9. Nthawi yolimbitsa thupi ya m'mimba

• Ma calories: 128-258
• Nthawi: Mphindi 30
• Zovuta: 3
• Osatenthetsa, ndikumangirira

Uwu ndi maphunziro osangalatsa kwambiri. Pulogalamuyi ili ndi ziwonetsero 4 za masewera olimbitsa thupi. Pozungulira chilichonse mumachita masewera olimbitsa thupi 6: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, planks, cardio, Pilates, spin). Palibe zolimbitsa thupi sizibwerezedwa, chifukwa chake simudzatopetsa! Zochita zimachitidwa molingana ndi chiwembu: masekondi 45 amagwira ntchito, masekondi 15 kupumula.

• Round 1: Kukhudza Mwendo Kwakumiyendo; Plank + bondo; Kusintha Burpee; Zida Zala; Miseche Yoyenda Pansi; Flutterkick.
• Round 2: Crunch Way; Plank Jack + Mwendo Kwezani; Madontho atatu a Butt Kicker; Pilates Anawona; Mbalame Galu;
• Round 3: Kukhudza Bridge + Toe; Konzani Zotsika; Mapokoso Olumpha; Kukoka Mwendo; Wosambira; Kupotoza ku Russia.
• Round 4: Umodzi Wopanda Mwendo; Supine Plank + Imakweza; Pitani Patsogolo Mumpumpu; Kuthamangitsa Zidole Zapazi; Kubwerera Bow Crossover; Zilonda Zam'miyendo Zakumanja.

Momwe mungasankhire Mat olimba

10. Masewera olimbitsa thupi a Cardio ndi masewera olimbitsa thupi

• Ma calories: 217-348
• Nthawi: Mphindi 30
• Zovuta: 3
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Pulogalamuyi, zina zolimbitsa thupi (mwa TABATA kalembedwe) ndi zolimbitsa thupi kutumphuka (masekondi 45 amagwira ntchito / masekondi 15 kupuma). Makochi onse akonza magulu anayi a masewera olimbitsa thupi omwe akuchita masewera olimbitsa thupi gulu lililonse ndi magulu atatu azolimbitsa thupi kuti azipumira masewera atatu pagulu lililonse.

• ZOONA: Maondo a 2 + Akulumpha Kwambiri; 3 Side Hops + Burpee.
• pakati: Chidendene matepi 3 + Extension; Kukhazikika kwa T + Tap Opposite Toe; Kukhudza kwa chala cha Snow Angel.
• ZOONA: Magulu Olumpha a 180; Malire Otsatira.
• pakati: Chithunzi 4 Madontho Amiyendo; Agalu a Mbalame; Kubwerera Kumbuyo +.
• ZOONA: Lunge + Kick; Sumo Squat Round Kick.
• pakati: Side Plank Kick + Dip; Mbali ina; Mazana.
• ZOONA: Masewera a squat; Kulumpha Jacks.

Momwe mungachotsere mbali: Zochita 20 + 20

11. Masewera olimbitsa thupi a Cardio ndi masewera olimbitsa thupi

• Ma calories: 180-390
• Nthawi: Mphindi 35
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Kuchita masewera olimbitsa thupi osiyanasiyana pamimba, mwatsimikiziridwa kuti musasokonezeke. Mu pulogalamuyi machitidwe amachitika kamodzi osabwerezedwa. Tikuyembekezera mwachizolowezi FitnessBlender scheme: masekondi 20 akugwira ntchito ndikupumira masekondi 10. Zochita ziwiri za cardio zimasinthitsa zochitika ziwiri za kutumphuka. Zonsezi, pulogalamuyi imaphatikizapo zochitika pafupifupi 40 zosiyanasiyana.

Cholimbitsa thupi - zida zothandiza kwambiri

12. Zochita za Cardio + pamimba

• Ma calories: 219-421
• Nthawi: Mphindi 35
• Zovuta: 4
• C kutenthetsa ndi Mangirirani mahatchi kugaleta

Mu pulogalamuyi magawo a cardio kwa mphindi 6 osinthana ndi zigawo mpaka m'mimba kwa mphindi ziwiri. Gawo la cardio ndi dongosolo la TABATA. Zochita za kutumphuka zimachitika pakazungulira masekondi 2, kupumula masekondi 50.

• HIIT: Round 1. Burpee + Kankhirani; Toe Kukhudza Nyamuka; Mapazi Ofulumira Burpee; Patsogolo + Squat Jump; Star Jump + Burpee; Sumo Lunge kuti Pitani.
• Zovuta: 1 Round. Crunch; Toe Kukhudza Crunch.
• HIIT: Round 2. Mkulu bondo + Kulumpha Jack; Kukwera; Squat Jack + Jump; Mphutsi Zamphutsi; Kutsogolo Jack + Squat Pops; Sindikizani Kokani.
• Zovuta: Round 2. Kupindika kwa Russia; Kupotoza Back Bow.
• HIIT: Round 3. Star Jump + Bondo; Yendani + Bwalo Lapansi; Burpee + Jab Cross; Supine Kankhirani Pamwamba + Kukhudza Pakwanu Nyamukani; Kulumpha Lunge + Uppercut; Jab, Mtanda.
• Zovuta: Round 3. Mbali Yokwera Kukweza L; Mbali Yokwera Kukweza R

TABATA kulimbitsa thupi: magulu 10 abwino kwambiri

Onaninso zosankha zathu zina zothandiza zolimbitsa thupi:

• Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
• Zochita zabwino kwambiri 50 pamimba mosabisa
• Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
• Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups

Kuchepetsa, m'mimba, kulimbitsa thupi kwakanthawi, kulimbitsa thupi kwa Cardio