Zochita zapamwamba za 20 zamtima zamafuta zowotcha ndi kuwonda, njira ya youtube, Popsugar

Dzisankhireni kulimbitsa thupi kothandiza kwa cardio kuphatikiza pazochita zake zazikulu? Tikukupatsirani masewera olimbitsa thupi osiyanasiyana a Cardio kuti awotche mafuta kunyumba kuchokera panjira yolimbitsa thupi POPSUGAR.

Makanema osiyanasiyana panjira ya youtube Popsugar amalola aliyense kuti apeze chinachake choyenera kwa inu. Koma tisanapitirire ku ndemanga ya kanema ya cardio ya kutaya mafuta, tiyeni tikumbukire zomwe ntchito yawo ili.

Zifukwa 5 zomwe muyenera kuchita masewera olimbitsa thupi a Cardio:

  • kwa kuwonda ndi kuchepetsa kuchuluka kwa thupi
  • kwa owonjezera calorie kuwotcha
  • kupititsa patsogolo kugwira ntchito kwa mtima
  • kufulumizitsa njira za metabolic
  • kuonjezera chipiriro
  • pofuna kuchotsa mavuto pa mikono, mimba ndi miyendo.

Cardio yolimbitsa thupi kuwotcha mafuta

Cardio kulimbitsa thupi kumatenga mphindi 20-45. Ambiri amachitidwa ndi kulemera kwa thupi lake, kutanthauza kuti simukusowa zipangizo zina (zolemera kwambiri). Mapulogalamu onse ndi ophunzitsa osiyanasiyana ndipo aliyense amapereka njira yake yochitira makalasi. Mukuyembekezera madera otsatirawa: TABATA, aerobics, plyometrics, kuvina, Cardio based Boxing ndi kickboxing.

Ntchito 20 zama cardio kuti muwotche mafuta

1. Maphunziro a cardio ozungulira (mphindi 30)

Zolimbitsa thupi zolimbitsa thupi zowotcha mafuta kunyumba zimapatsa Anna Renderer, yemwe ndi mphunzitsi wamkulu pa YouTube njira ndi Popsugar. Pulogalamuyi imachitika mozungulira kawiri, kuzungulira kulikonse mupatsidwa maulendo awiri a masewera olimbitsa thupi. Pakati pa masewera olimbitsa thupi pali zopuma pang'ono, koma maphunziro onse amachitika mosalekeza mkulu mlingo.

Coach amapereka zolimbitsa thupi tingachipeze powerenga cardio sizingakubweretsereni zovuta, koma zidzakuthandizani kutentha zopatsa mphamvu mumphindi 30: kulumpha kuswana manja ndi miyendo, kuthamanga ndi kukweza mawondo apamwamba, ndi njira zosiyanasiyana za sprints, kudumpha squats, Kuthamanga yopingasa etc. Ichi ndi masewera olimbitsa thupi abwino kwambiri, omwe amatha kukhala pulogalamu yomwe mumakonda kwambiri yakunyumba. Kuwerengera sikufunika.

Ophunzitsa Oposa 50 pa YouTube

Wotani Makilogalamu Aakulu Ndi Ntchito Ya Cardio Imene Mutha Kuchita Kunyumba

2. Kulimbitsa thupi kwa Cardio kutengera kickboxing (mphindi 45)

Kulimbitsa thupi kwa cardio kumeneku kozikidwa pa kickboxing kudzakuthandizani kukweza kugunda kwa mtima pakuwotcha kwambiri mafuta ndikulimbitsa minofu yamtima. Ntchito ndi Janet Jenkins, yemwe ndi m'modzi mwa makochi odziwika kwambiri padziko lonse lapansi. Mapulogalamu ake ndi chitsanzo cha katundu wabwino wochepetsera thupi ndi minofu.

Ngati mwadzidzidzi mukuganiza kuti masewera olimbitsa thupi ozikidwa pa kickboxing, ndi njira yodutsamo, ndiye Janet adzakudabwitsani. Kukankha kosiyanasiyana ndi kusinthasintha kumasinthasintha ndi kudumpha kwambiri, kotero kuti kugunda kwa mtima wanu kumakwera kwambiri kuti muwotche bwino ma calories. Pamapeto pake mupeza zolimbitsa thupi zazifupi pamatolankhani. Kuwerengera sikofunikira, koma chopukutira ndi bwino kukhala nacho.

3. Maphunziro a TABATA kwambiri ndi ma round 8 (45 minutes)

Maphunziro apanthawiyi adzasangalatsa onse okonda TABATA. Pulogalamu yochokera kwa mphunzitsi Raneir Pollard imakhala ndi maulendo 8, masewera olimbitsa thupi amachitidwa pa mfundo ya masekondi 20 ndi kupuma kwa masekondi 10. Mu kuzungulira kulikonse mupeza masewera angapo omwe amasinthana kapena akuwonjezera katundu:

Makochi amawonetsanso machitidwe osavuta a masewerawa, kotero kuti pulogalamuyi ndi yoyenera pamagulu onse olimbitsa thupi.

TABATA: Zochita 10 zokonzekera

4. Kulimbana kwa Thupi kumatengera masewera a karati (mphindi 30)

Body Combat - ndi pulogalamu yabwino kwambiri ya Cardio yomwe idzakhala masewera anu atsopano. Kalasi yotengera mayendedwe ochokera ku karate imaphatikiza zinthu za nkhonya, kung fu, Taekwondo, kickboxing, capoeira ndi Thai Boxing.

Zolimbitsa thupi sizikhala zovuta, kotero kalasiyo ndi yoyenera ngakhale kwa iwo omwe ali ndi zovuta kukumbukira choreography yatsopano. Kuphatikiza apo, mapulogalamu mumayendedwe awa amachepetsedwa ng'oma ngati maziko a Cardio kulimbitsa thupi si kulumpha, ndi zosiyanasiyana nkhonya ndi kukankha. Simudzazindikira momwe mungawulukire mphindi 30! Kuwerengera sikufunika.

5. Kuvina kwa Aerobic pofuna kuchepetsa thupi (Mphindi 25)

Zolimbitsa thupi zovina kuti muwotche mafuta kunyumba zakukonzekerani inu ndi mphunzitsi Simone de La Rue (mphunzitsi wokondedwa Anne Hathaway). Pulogalamuyi ndi yotikumbutsa za maphunziro osakhala a kuvina, komanso kalasi yapamwamba yozungulira. Sipadzakhala choreography zovuta, koma okonzeka kusintha mwamsanga zoyenda ndi kuphunzira kaphatikizidwe kakang'ono.

Pafupifupi mphunzitsi wanga onse amayamba kuchita pang'onopang'ono kuti muwakumbukire ndikubwereza mosavuta. Pulogalamuyi sivuta ngakhale si anthu ovina. Gawoli limayenda mosalekeza, kotero lidzafunika kupirira kwamtima wabwino. Kuwerengera sikufunika.

Cardio Dance Workout Celebs Love

6. Maphunziro ozungulira kwambiri (mphindi 20)

Izi nthawi HIIT-zolimbitsa thupi kwa mphindi 20 ndi abwino kwa iwo amene alibe nthawi yochuluka yochita masewera olimbitsa thupi, ndi kuwotcha zopatsa mphamvu zofunika. Mu pulogalamuyi mupeza zozungulira 4 zolimbitsa thupi 4 muzozungulira zilizonse zokhala ndi zoyimitsa zazifupi kuti mupumule.

Maphunziro oyenera mulingo wamaphunzirowa ndi opitilira avareji, koma m'modzi mwa atsikana omwe akuwonetsa zolimbitsa thupi kwa oyamba kumene. Chifukwa chake, pulogalamuyo ikhala yotheka kwa aliyense. Imakhala ndi machitidwe otsatirawa: Kuthamanga mokweza mawondo, kudumpha ndi kuswana mapazi mumlengalenga, kusiyanasiyana kwa matabwa ndi masewera olimbitsa thupi ofananirako kuchokera ku yoga. Kuwerengera sikufunika.

7. Kulimbitsa thupi kwambiri kwapamwamba (mphindi 30)

Koma izi zolimbitsa thupi za cardio ndizoyenera kokha kwa wophunzira wapamwamba amene saopa kulumpha katundu. Ntchito ndi Anna Garcia, yemwe amadziwika ndi mapulogalamu ake owonjezera kwambiri. Komabe, vidiyoyi ikuwonetsa ndipo ndizochepa mphamvu zolimbitsa thupi zomwe zingathandize kupititsa patsogolo maphunziro.

Pulogalamuyi imakhala ndi zozungulira zingapo:

Mupeza ma burpees ambiri, kudumpha kwa plyometric, matabwa, kulumpha mapapu, squats. Ndipo zonsezi ndi dumbbells!

MMENE MUNGASANKHA DUMBBELL

8. Cardio Boxing yokhala ndi zolemera zopepuka (35 mphindi)

Ngati muli ndi malingaliro abwino pamapulogalamu otengera zinthu zamasewera ankhondo osiyanasiyana, yesani kanema kuchokera kwa mphunzitsi wokongola Krista Di Paolo. Zimapereka mtundu wa aerobic Boxing, komwe mudzapeza mayendedwe ambiri a nkhonya okhala ndi ma dumbbells.

Mudzafunika dumbbell yopepuka (0.5-1 kg). Koma ngati mulibe dumbbells, mukhoza kuphunzitsa popanda iwo kapena m'malo ndi zolemera kwa mikono. Kuphatikiza pa nkhonya ndi kukankha mudzachita kudumpha kosavuta kuti muwotche ma calorie owonjezera. Komanso mupeza zigawo zingapo pansi, zomwe zimaphatikizapo masewera olimbitsa thupi apakati paminofu.

9. Maphunziro amphamvu ndi ma intervals a 40/20 (20 minutes)

Ndipo kulimbitsa thupi kwina kwapakatikati kopanda zida kuchokera kwa Anna Renderer komwe kumayenera kudzaza maphunziro anu a nkhumba. Pulogalamuyi imayenda molingana ndi chiwembu masekondi 40 ntchito ndi masekondi 20 kupuma. Zolimbitsa thupi zimakhala ndi zozungulira ziwiri, muzochita zonse zolimbitsa thupi zimabwerezedwa kawiri.

Mukuyembekezera zolimbitsa thupi "zachikhalidwe", zomwe zimachitika kawirikawiri mu maphunziro ndi kulemera kwawo, squats ndi kulumpha, thabwa, kukankha-UPS, kudumpha, burpee, kuthamanga yopingasa, plyometric mapapo. Pafupifupi mphindi 20 zabwino kwambiri kwa okonda masewera olimbitsa thupi a cardio.

10. Kuvina, nkhonya ndi matako amvekedwe (Mphindi 30)

Yatsani zopatsa mphamvu, chepetsani thupi, chepetsani thupi ndikuwonjezera kupirira kwanu ndi masewera olimbitsa thupi a gyrosigma Cardio kwa mphindi 30. Konzekerani kuphatikiza machitidwe awo atatu omwe amawakonda mu pulogalamu imodzi: kuvina kosewerera, kagawo kakang'ono, masewera a nkhonya ndi ma toning a matako. Komabe, izi si ntchito minofu ya matako, komanso thupi lonse.

Pulogalamuyi ndi yoyenera pamaphunziro apakati, koma ophunzitsa amapereka zododometsa. Mupeza ma hops ambiri, ophatikizidwa ndi masewera olimbitsa thupi a karati komanso kuvina kosavuta. Maphunziro ndi osangalatsa, koma pali nthawi yopuma pang'ono.

Zochita TOP 50 zamatako

11. Interval TABATA dance style (30 minutes)

Kanema wodziwika bwino uyu wapeza mawonedwe 12 miliyoni pa Popsugar ndi zokonda 200,000, ndipo si malire! Pulogalamuyi ndi mphunzitsi wotchuka Kira Lasha. Chofunikira kwambiri pamaphunzirowa chinali kuphatikiza kwapadera kochita masewera olimbitsa thupi ndi zinthu za hip-hop, yomwe imamangidwa pa TABATA Protocol: 20 masekondi ntchito, 10 masekondi kupuma.

Oyenera maphunziro apakatikati ndi apamwamba. Kiera lashe amapereka masewera olimbitsa thupi otsika mtengo omwe amaphatikizapo minofu ya kumtunda ndi kumunsi kwa thupi. Chifukwa chake, ngakhale ndizosavuta, pulogalamuyi imakupangitsani kuti mutuluke thukuta. Kuwerengera sikufunika.

12. Cardio training moderate intensity (30 minutes)

Izi imeneyi maphunziro kuwonda ndi kulimbikitsa minofu oyenera osiyanasiyana nawo anthu. Oyamba masewera olimbitsa thupi a cardio atha kukhala otheka, pamlingo wapakati pamakhala wokwanira pakunyamula, ndipo otsogola amayenera kufinya t-shirt pambuyo pa phunzirolo.

Pulogalamuyi imakhala ndi maulendo awiri, masewera olimbitsa thupi pamtundu uliwonse amabwerezedwa kawiri. Mudzasinthana zolimbitsa thupi za toning ndi cardio ndikupuma pang'ono. Pamapeto pake, makosi akukonzerani makina abwino osindikizira.

13. Kulimbitsa thupi kosavuta kwa Cardio kutengera Boxing (Mphindi 30)

Uku ndi masewera olimbitsa thupi a Cardio otengera Boxing movements of the arms. Mudzakweza kugunda kwa mtima wanu popanda kulumpha kotopetsa, komwe kuli kochepa. Kuwonjezera pa nkhonya zozungulira kuwonda, mudzapeza yochepa mphindi zisanu toning ntchito m`mimba ndi matako pakati pa pulogalamu, imene mudzatha kupuma.

Maphunziro opangidwira maphunziro apakati. Wodziwa zambiri komanso wolimbikira kuchitapo kanthu, mwina adzaphonya katundu. Komabe, ngati mutenga zolemera kapena ma dumbbells opepuka a 1 kg, ndiye kuti mudzafunikanso kuphatikiza zina zowonjezera pulogalamuyo.

14. 45/15 interval yophunzitsira kuwonda (30 minutes)

Muzochita izi mupeza masewera 7 obwerezabwereza katatu. Zolimbitsa thupi zimachitika molingana ndi chiwembu 3 masekondi ntchito (panthawi imeneyi mudzapeza katundu wamakhalidwe) ndi masekondi 45 kupuma (panthawi imeneyi, mukhoza kupuma kwambiri ndi kukonzekera lotsatira thupi).

Zochita zolimbitsa thupi zomwe zimaperekedwa ndizosiyana kwambiri: mapapu, squats, matabwa, kudumpha, kupukusa mmbuyo, kuthamanga m'malo mwake. Simudzangokweza kugunda kwa mtima wanu ndikuwotcha zopatsa mphamvu zambiri, koma minofu yamamvekedwe. Kuwerengera sikufunika.

15. Mtundu wovina wamtima (mphindi 30)

Osapusitsidwa ndi maphunziro amenewo a kavinidwe. Mudzakhala mukugwira ntchito mothamanga kwambiri, kotero pulogalamuyo ilibe kanthu kochita ndi kuwala pobremente kuvina. Ntchito ndi JJ Dancer, wophunzitsa anthu otchuka aku Hollywood. Nthawi zina zimawoneka kuti ali ndi mphamvu zopanda malire komanso batri yopanda malire - maphunzirowa ndi olimba kwambiri.

Mudzapeza masewera ambiri odumpha ndi kuthamanga pamodzi ndi mayendedwe a Latin dance, twerking, ndi hip-hop. Pulogalamuyi ndiyabwino kwambiri komanso yolemetsa. Maphunziro sasiya osayanjanitsika ngakhale kutali ndi anthu ovina.

16. Maphunziro a Cardio "osayima" pa ma calories 500 (mphindi 45)

Kanemayu ndi amodzi mwa otchuka kwambiri pa kanema wa YouTube Popsugar. Mawonedwe opitilira 11 miliyoni komanso mazana masauzande okonda amalankhula zambiri. Janet Jenkins amapereka masewera olimbitsa thupi kwambiri a cardio omwe amaphatikiza masewera olimbitsa thupi osiyanasiyana kuti achepetse thupi komanso minofu.

Chikhalidwe cha maphunzirowa ndi liwiro lopitilira, mudzapambana wina ndi mnzake ndikupumula pang'ono. Masewero olimbitsa thupi akupezeka (pakati pawo, kudumpha, ndi kickboxing), koma mukuyenda nthawi zonse ndikupangitsa kugunda kwa mtima wanga mpaka kutentha mpaka ma calories 500 mumphindi 45.

Izi Killer Workout Toches Calories - Pafupifupi 500 mu 45 Mphindi

17. Masewero osavuta “oima” a cardio (mphindi 20)

Koma masewera olimbitsa thupi a Cardio ndi abwino kwa aliyense amene akufunafuna makanema otsika kwambiri komanso anthawi yayitali. Mukuyembekezera kudumpha kosavuta, Jackie, kudumpha, kuthamanga ndi masewera ena amtundu wa cardio pamayendedwe apakatikati. Palibe ma burpee owopsa komanso zingwe zovuta!

Pulogalamuyi imakhala ndi maulendo awiri, masewera olimbitsa thupi pamtundu uliwonse amabwerezedwa maulendo awiri osapumula pang'ono. Kuchita masewera olimbitsa thupi kumawonetsanso mtundu wocheperako wopanda kulumpha, kotero pulogalamuyi ndiyabwinonso kwa oyamba kumene komanso anthu onenepa kwambiri.

Ntchito yotsata FITNESS WRISTBAND

18. Kuvina kwa Aerobic pofuna kuchepetsa thupi (Mphindi 45)

Ndipo maphunziro ena osangalatsa ochokera kwa Simone de La Rue, koma tsopano kwa mphindi 45. Zolimbitsa thupi zake sizoyenera aliyense, koma ngati mumakonda kugwira ntchito ndi Simone, mukutsimikiziridwa kuti mupeza zotsatira zachangu pakuchepetsa thupi. Makalasi ake ndi opatsa mphamvu kwambiri, kotero mumawotcha zopatsa mphamvu zambiri ndikufulumizitsa metabolism.

Pulogalamuyi imaphatikizapo kusakanikirana kwamayendedwe kuchokera kuvina ndi ma aerobics. Mupeza kudumpha kochulukirapo, koma sikuli kulumpha kwa plyometric, komwe kumawononga mafupa anu. Pulogalamuyi imakhala yokwera kwambiri, koma chifukwa cha kupuma pang'ono ndi kusuntha kwamagulu kalasiyo idzakhala yokhoza kwa ophunzira osiyanasiyana. Kuwerengera sikufunika.

19. Maphunziro a TABATA mwamphamvu 5 rounds (30 minutes)

Ndipo nayi kulimbitsa thupi kwina kwa TABATA kuchokera ku Raneir Pollard. Mosiyana ndi pulogalamu yam'mbuyomu, mphunzitsi uyu, yemwe tidakambirana pamwambapa, apa mupeza zozungulira 5 ndi nthawi yonse ya mphindi 30. Zolimbitsa thupi zimachitidwa pachikhalidwe cha TABATA-chiwembu: masekondi 20 ntchito ndi masekondi 10 opumula.

Pakati pa zozungulira, 1 miniti yopumula. Chabwino konzekerani thukuta ndikuwotcha zopatsa mphamvu.

Maphunziro 10 a TABATA ochokera kwa Monica Kolakowski

20. Cardio-Boxing kwa oyamba kumene ndi apamwamba (45 mphindi)

Zochita zina kuchokera kwa Krista Di Paolo, tsopano kwa mphindi 45. Monga mtundu wa mphindi 30 wa Krista amapereka Cardio Boxing. Mudzachita masewera a nkhonya ndi zolemera zopepuka, potero zimalimbikitsa kugunda kwamtima ndikuwotcha zopatsa mphamvu. Kuonjezera apo, kuwonjezereka kwa mwendo wowonjezera, kuphatikizapo kudumpha ndi squats. Minofu yonse m'thupi lanu idzagwira ntchito!

Pa njira ya Popsugar pali makanema awiri ochokera kwa Krista Di Paolo kwa mphindi 45. Kanema woyamba wa odziwa komanso wolimba mtima, koma kanema wachiwiri adzakhala ndithu okhoza ndi oyamba. Mutha kugwiritsa ntchito ma dumbbells opepuka kapena zolemetsa zamanja pakuwotcha mafuta owonjezera.

21. Kulimbitsa thupi kosangalatsa ndi kuvina kwa Chilatini (mphindi 30)

Ndipo tikumaliza kusankha kwathu kovina kochokera ku Latin kuchokera kwa Nicole Steen. Awa ndi masewera awiri ovina abwino omwe angakweze mtima wanu mukuwotcha zopatsa mphamvu ndikuwongolera minofu ya m'mimba ndi matako. Zovina zachilatini ndizoyenera kupanga mawonekedwe okongola achikazi.

Simuyenera kuchita mayendedwe ovuta, Nicole amapereka choreography yosavuta. Cholinga chachikulu ndikuwotcha ma calories ndikulimbikitsa chisangalalo. Masewerowa ndi osangalatsa kwambiri moti mungaiwale sitimayi.

Monga mukuwonera, aliyense atha kupeza masewera olimbitsa thupi oyenera kuwotcha mafuta kunyumba. Ngati simukudziwa za kufotokozera, tikukulimbikitsani kuti muyese mapulogalamu onsewa ndikuchedwetsa omwe mumakonda kwambiri.

Onaninso:

Kuchepetsa thupi, Kuti muthe kulimbitsa thupi kwakanthawi, Cardio kulimbitsa thupi

Siyani Mumakonda