Zamkatimu
- Kuchita masewera olimbitsa thupi kwambiri pama calories 800
- 1. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 800 Calorie Workout (Palibe Zida - Thupi Lonse HIIT) Onani vidiyo iyi pa YouTube
- 2. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 3. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 4. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 5. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 6. HIIT-maphunziro a khungwa ndi matako pa ma calories 800
- 7. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- 8. Mphamvu yophunzitsira HIIT + cardio pama calories 800
- Olimbitsa thupi 900 kcal
- Kwambiri zolimbitsa thupi 1000 zopatsa mphamvu
Zolemba zalero zaperekedwa kwa onse omwe amakonda kulimbitsa thupi kwa ola limodzi kuti athe kuwonda mwachangu komanso mothandiza. Tidzayang'ana kwambiri mapulogalamu apakhomo a Christine Salus - m'modzi mwa akatswiri odziwika bwino olimba pa Youtube.
Tikukupatsani mwayi wosankha ma HIIT kuchokera kwa Christine omwe angakuthandizeni kuwotcha ma calories 800-1000 gawo limodzi.
HIIT yolimbitsa thupi Christine Salus, monga lamulo, imakhala ndi masewera olimbitsa thupi angapo, omwe amabwerezedwa mozungulira mozungulira. Makalasi amaphatikizapo zolimbitsa thupi, plyometric ndi cardio zolimbitsa thupi zolemera komanso zolemera. Mapulogalamu amayang'ana kutayika kwamafuta, kuchepetsa voliyumu ndikuwongolera thupi. Christine amagwiritsa ntchito masewera olimbitsa thupi komanso othamanga kwambiri, chifukwa chake pulogalamuyi siyikulimbikitsidwa kwa anthu omwe ali ndi vuto la mtima ndi matenda am'magazi.
Christine nthawi zambiri amagwiritsa ntchito ma kettlebells m'mapulogalamu awo, koma mutha kugwiritsa ntchito dumbbell, amagwiritsidwa ntchito mosinthana. Kuti tipeze mwayi, mndandanda wazida zomwe timafotokozera ma dumbbells, popeza ndi nyumba yofala kwambiri panyumba. Zochita zina za plyometric mungafunike benchi, mpando, sitepe, nsanja kapena phiri lina lililonse (Mwachitsanzo, Christine, amagwiritsa ntchito nduna yaying'ono). Komabe, ngati mulibe chilichonse choyenera, ndiye kuti mutha kulumpha pansi popanda mapiri.
Benchi angafunike zina zolimbitsa thupi kuchita pushups, milatho gluteal, matabwa. Pulogalamuyi payokha Christine amagwiritsa ntchito zida pochita zolimbitsa thupi. Mutha kugwiritsa ntchito kansalu kapena kachidutswa kakang'ono kamene kangatsetserekeze pansi. Mwambiri, pazida zambiri zolimbitsa thupi sizofunikira (zolemera zokha), ndipo ena amaphunzitsidwa ndi kulemera kwa thupi lake lomwe.
Ambiri alibe kutentha kapena kutentha, chifukwa chake tikukulimbikitsani kuti muzimva kutentha musanapite kuntchito:
- Kutenthedwa musanachite masewera olimbitsa thupi: kuchita masewera olimbitsa thupi
- Kutambasula pambuyo pa masewera olimbitsa thupi: masewera olimbitsa thupi +
Maphunziro onse omwe agawidwa agawika m'magulu atatu: 3 kcal 800 kcal ndi 900 kcal. Tikugogomezera kuti ziwerengerozi sizikutsimikizira kuti muwononga ma calories ambiri pa kulimbitsa thupi. Chilichonse chimadalira kuyesetsa kwanu mkalasi ndi maphunziro. Ngati mukufuna kuonda, tsatirani makanemawa kangapo katatu pasabata ndipo mudzawona zosintha m'thupi lanu munthawi yochepa.
Kuchita masewera olimbitsa thupi kwambiri pama calories 800
1. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 52
- Kuwerengera: sikofunikira
- Popanda kutentha ndi kuzizira
Kuchita masewera olimbitsa thupi kwambiri omwe amakhala ndi zozungulira zingapo:
- Ulendo woyamba Zimaphatikizapo zolimbitsa thupi 20 zomwe zimachitika molingana ndi chiwembucho: masewera olimbitsa thupi masekondi 30, kupumula masekondi 5 (squat jacks, mawondo apamwamba, thabwa, okwera mapiri, ma burpees, achule amalumpha ndi zina).
- Kuzungulira kwachiwiri Zimaphatikizapo zolimbitsa thupi zisanu pansi pamimba, zomwe zimachitika molingana ndi chiwembu: 5 masekondi olimbitsa thupi, masekondi 50 kupumula.
- Bwerezani kuzungulira koyamba.
- Bwerezani kuzungulira kwachiwiri.
- Ulendo womaliza imakhala zolimbitsa thupi ntchafu ndi matako (squats, squashing squats, squats ndi kulumpha).
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
800 Calorie Workout (Palibe Zida - Total Thupi HIIT)
2. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 54
- Kuwerengera: sikofunikira
- Popanda kutentha ndi kuzizira
Olimbitsa thupi kwambiri a HIIT, omwe amakhala ndi zozungulira zingapo:
- Ulendo woyamba imachitika pakazungulira masekondi 50 + yopuma masekondi 10 (10 mawondo apamwamba + burpee, 4 Squat imadumpha + 4 Sinthani mapapu, Sumos, 1 Yoyenda mwendo ndi bondo, Kusinthanso kumbuyo). Bwerezani m'miyendo inayi.
- Kuzungulira kwachiwiri Zimachitikanso pakadutsa mphindi 50 zolimbitsa thupi + kupumula masekondi 10 (Maondo okwera 10 + okwera mapiri 10, Tricep pushups 4 + 4 Squat kudumpha, Miyendo yamiyendo, 2 Plank hop + 2 Spidermans, Single single hip hip lift). Bwerezani m'miyendo inayi.
- Kuzungulira kwachitatu tichipeza 3 Zochita 10 kubwerera (10 ma surfer burpees, 10 star burpees, 10 burp ndi tuck jump).
3. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 58
- Kuwerengera: sikofunikira
- Popanda kutentha ndi kuzizira
Imeneyi ndiyo njira yachitatu yochitira masewera olimbitsa thupi a HIIT pamakilogalamu 800 opanda zowerengera, zomwe zimaphatikizaponso zozungulira zingapo zozungulira:
- Ulendo woyamba kumachitika malinga ndi chiwembu: masekondi 40 plyometric zolimbitsa + masekondi 20 othamanga ndikutukula maondo awo. Sangalalani ndi masewera olimbitsa thupi 5 (Cross ski, Speed skaters, Moguls, Snowboarders, okwera mapiri). Bwerezani zozungulira ziwiri, mphindi 2 kuzungulira kulikonse.
- Kuzungulira kwachiwiri imachitika pakazungulira masekondi 50 + yopuma masekondi 10. Mukuyembekeza squats, mapapu, kulumpha, pushups, matabwa. Bwerezani zozungulira ziwiri, mphindi 2 kuzungulira kulikonse.
- Again kuzungulira koyamba m'magulu awiri.
- Raundi yaposachedwa Zimaphatikizapo zochitika zingapo za 5. Bwerezani kangapo momwe mungakhalire ndi mphindi 10 (20 Ulemerero ukukweza mbali, 20 Ulemerero ukukweza pa mawondo, 5 Burpees, 10 Mwendo ukukweza + mkati, 5 nyenyezi burpees).
4. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 58
- Zida: dumbbell, zofunikira kutsetsereka (machitidwe awiri)
- Popanda kutentha ndi kuzizira
Pulogalamuyi ikuphatikiza 5 kuzungulira kwa mphindi 10. Kuzungulira kulikonse kumaphatikizapo machitidwe asanu, omwe amabwerezedwa mu 5:
- Burpees (wozungulira ndi ma burpees ena)
- Cardio (wozungulira ndi masewera olimbitsa thupi)
- Mphamvu Zapamwamba (zolimbitsa thupi kwambiri kumtunda)
- Mphamvu Zotsika (zolimbitsa thupi pamunsi)
- ABS (machitidwe a khungwa pansi)
5. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 58
- Zida: dumbbell, benchi / sitepe, (machitidwe ochepa)
- Ndikutenthetsa, osagunda
Ntchito yolimbitsa thupi iyi ya HIIT imaphatikizaponso mphamvu yamagetsi yamagetsi iwiri:
- Raundi yoyamba: Cardio + plyometrics (Squat imalumpha, Plank jack + paphewa, Side squat + lunge back, Pendulums, Frog plank jump + star jump, SL hip thrust, Side plank knee tuck, SL deadlift hop, jugglers). Bwerezani m'miyendo inayi.
- Raundi yachiwiri: cardio + mphamvu (Pendulum pushups, KB swing, Power step up + switch lunges, Good morning, Plank step overs, Squat w / bicep curl and overhead press, Lunge and row, Knee hugs). Bwerezani pamapeto atatu.
Makochi TOP 50 pa YouTube: kusankha kwathu
6. HIIT-maphunziro a khungwa ndi matako pa ma calories 800
- Nthawi: Mphindi 56
- Zida: dumbbell, benchi / sitepe, (machitidwe ochepa)
- Ndikutenthetsa, osagunda
Maphunziro oyenda bwino awa pama calories 800 amaphatikizapo zozungulira izi:
- Raundi yoyamba: KODI? (kulumpha ma jacks squat Prisoner squat, Box jump + Tuck jump Frog jump plank step over, 3 bunny hops, Overhead press, burpees, Star). Bwerezani m'miyendo inayi.
- Kuzungulira kwachiwiri: pachimake ndi glutes (Pendulum 8 pushups, 16 squats Sumo). Bwerezani m'miyendo inayi.
- Kuzungulira kwachitatu: Kuphatikiza kwakanthawi kozungulira kwa TABATA ndi masewera olimbitsa thupi.
- Raundi yachinayi: ma burpees ena mumitundu yosiyanasiyana pafupifupi mphindi 10.
7. HIIT kulimbitsa thupi thupi lonse pa ma calories 800
- Nthawi: Mphindi 58
- Kufufuza: palibe chithandizo (benchi, sofa, kama)
- Ndikutenthetsa, osagunda
Ntchito ina yolimbitsa thupi yochokera kwa Christine Salus, yomwe imaphatikizapo 5 kuzungulira kwa mphindi 10:
- Kuzungulira koyamba: HIIT (machitidwe 10 mozungulira: masekondi 50 a masewera olimbitsa thupi + 10 masekondi kupumula)
- Round awiri: miyendo ndi matako
- Kuzungulira kwachitatu: kubwereza kuzungulira koyamba
- Kuzungulira zinayi: thupi lakumtunda
- Kuzungulira kwachisanu: HIIT + KOR
8. Mphamvu yophunzitsira HIIT + cardio pama calories 800
- Nthawi: Mphindi 58
- Zida: ma dumbbells, benchi / mpando, zida za zithunzi (muzochita imodzi)
- Ndikutenthetsa, osagunda
Pulogalamuyi mupeza 15 zolimbitsa thupi kwambiri (cardio ndi mphamvu) mobwerezabwereza mozungulira katatu. Mukamaliza kuzungulira kulikonse mudzakhala mukuchita gawo lalifupi kwambiri la mtima:
- Pambuyo pozungulira koyamba: Maondo okwera 50, okwera mapiri 50 (Magulu awiri)
- Pambuyo paulendo wachiwiri: Ziphuphu zamipando 50, ma skate othamanga 50 (Magulu awiri)
- Pambuyo paulendo wachitatu: 50 motsatira, 50 mipando yamipando (Magulu awiri)
Olimbitsa thupi 900 kcal
1. HIIT maphunziro am'mimba ndi matako mu 900 kcal
- Nthawi: Mphindi 80
- Zida: ma dumbbells, mpando, zotulutsa pachifuwa, zolemera m'mapazi, bandi wolimba
- Ndikutenthetsa, osagunda
Kuchita masewera olimbitsa thupi molimbika pa cardio, matako ndi mmimba, mufunika kuchuluka kwa kuchuluka. Amakhala ndi magawo 8:
- Kutentha + gawo la cardio
- Masewera olimbitsa thupi
- TABATA kuzungulira
- Zochita za kutumphuka
- TABATA kuzungulira
- Masewera olimbitsa thupi
- Zochita za kutumphuka
- TABATA kuzungulira
ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri
2. HIIT-kulimbitsa thupi lathunthu la 900 kcal
- Nthawi: Mphindi 70
- Zida: dumbbell, benchi / sitepe, zida zama slide (muzochita imodzi)
- Ndikutenthetsa, osagunda
Pulogalamuyi imachitika mozungulira maulendo atatu: HIIT, gawo lamphamvu, TABATA kuzungulira. Zotsatirazi zikubwerezedwa mozungulira katatu.
- Zochita za HIIT (Squat yokhala ndi glute kickback, Squat jump, Curtsy lunge, Box jump burpees, 10 okwera mapiri + 3 ofananira nawo, mizere inayi + 4/1 burpee, Sinthani mapapu, kupindika kwa Russia).
- Gawo lamagetsi (5 Opanga Manm, 6 Pendulum lunge slider, 6 Plank glute raise slider combo).
- TABATA round ndi mphindi 4 (zozungulira zonse za TABATA ndizosiyana).
Onaninso:
- Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
- Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi
Kwambiri zolimbitsa thupi 1000 zopatsa mphamvu
1. HIIT-kulimbitsa thupi lathunthu ndi ma 1000 calories
- Nthawi: Mphindi 70
- Zida: zotumphukira
- Ndikutenthetsa, osagunda
Pulogalamuyi imaphatikizapo zozungulira ziwiri, zomwe zimabwerezedwa mu 2:
- Ulendo woyamba kumachitika malinga ndi chiwembu cha masekondi 40 zolimbitsa, masekondi 20 kupumula (Burpees, Dumbell swings, Heel clicks, Reptile pushups, Squat Jumps, Mountain climbers, pushup 1 wokhazikika + 1 pike pushup, switch switch, 1 box jump + 1 tuck jump, Plank hops).
- Kuzungulira kwachiwiri kumachitika pakuzungulira masekondi 50, kupumula masekondi 10 (Sumo squats, Commando plank, Hip imakweza, Curtsy lunge, Oblique glut lift, Alternating back lunge, Toe touch abs).
2. HIIT-kulimbitsa thupi lathunthu ndi ma 1000 calories
- Nthawi: Mphindi 70
- Zida: dumbbell, benchi
- Ndikutenthetsa, osagunda
Pulogalamuyi ya HIIT ili ndi maulendo atatu a mphindi 20. Kuzungulira kulikonse kumabwerezedwa pamitundu iwiri ndipo kumaphatikizapo zolimbitsa thupi 2 zathupi lonse, zomwe zimachitika mofanana ndi Christine Salus schema: pafupifupi masekondi 10 zolimbitsa thupi, masekondi 50 kupumula.
3. HIIT-kulimbitsa thupi lathunthu ndi ma 1000 calories
- Nthawi: Mphindi 70
- Zida: dumbbell, benchi, mpira wa yoga (ngati mukufuna)
- Ndikutenthetsa, osagunda
Maphunziro oterewa amaphatikizapo ndondomeko yozungulira, yomwe imabwerezedwa mozungulira katatu:
- HIIT (masekondi 50 ochita masewera olimbitsa thupi, mphindi 10 kupuma)
- Kulimbitsa mphamvu ndi zolemera
- TABATA round ndi mphindi 4
- Zolimbitsa thupi pamimba
- Pamapeto pa kulimbitsa thupi: Booty Burnout for matako
4. HIIT-kulimbitsa thupi lathunthu ndi ma 1000 calories
- Nthawi: Ola limodzi ndi mphindi 1
- Zida: dumbbell, benchi, zinthu zowoneka (mwakufuna)
- Ndikutenthetsa, osagunda
Maphunzirowa adachitika pakuzungulira kwa masekondi 50, kupumula kwa masekondi 10. Zimaphatikizapo zolimbitsa thupi zitatu:
- Zochita zolimbitsa thupi + cardio (mphindi 40)
- Zolimbitsa thupi zakumtunda + cardio (mphindi 20)
- Masewera olimbitsa thupi m'mimba (15 min.)
Ngati ndinu wophunzira wapamwamba ndipo mwakonzeka kulemera kwambiri, onetsetsani kuti mwayeserera Christine Salus. Pogwiritsa ntchito mapulogalamuwa mudzatha kuwotcha mafuta, minofu yolankhula, kumangitsa thupi ndikuchotsa malo ovuta m'manja, pamimba ndi miyendo.
Onaninso:
- Kugwira ntchito top 10 kuchokera ku FitnessBlender 1000 calorie
- Momwe mungachotsere mbali: Zochita 20 + 20
- Ntchito 20 zapamwamba zolimbitsa minofu ndi Heather Robertson
Pogwiritsa ntchito nthawi yayitali, kulimbitsa thupi kwa Cardio, ma dumbbells