Maphunziro pa Chloe Ting: 6 HIIT zolimbitsa thupi + zovuta m'masabata 8

Chloe Ting ndi blogger wotchuka ku Australia, wopanga zolimbitsa thupi zolimbitsa thupi komanso kutaya mafuta m'malo ovuta. Choyamba, tikukupatsani makanema othandiza a Chloe omwe angakuthandizeni kusinthira masewera olimbitsa thupi kunyumba ndikuwonjezera katundu wambiri.

Zovuta zamasabata 8 kuchokera ku Chloe ting

Posachedwa Chloe ting watulutsa chovuta chatsopano kwamasabata a 8, kuphatikiza kulimbitsa thupi kwa 4 kuti muchepetse kunenepa, kamvekedwe ka thupi, ndikuchotsa malo amavuto. Chloe ali ndi kalendala yamaphunziro, yomwe mumatsatira kwa miyezi iwiri. Ngakhale sikofunikira kungoyendetsa pulogalamuyi kwakanthawi kanthawi, mutha kungogwiritsa ntchito makanema osiyana kuti muwonjezere zochitika zanu za tsiku ndi tsiku.

Chifukwa chake, pulogalamu ya Shredding yotentha imaphatikizaponso kulimbitsa thupi 4: kulimbitsa thupi kwa thupi lonse (mphindi 30), zolimbitsa thupi (mphindi 10), zolimbitsa thupi m'mimba (mphindi 10), kulimbitsa thupi kwa ntchafu, ndi glutes (mphindi 25) . Makalasi ndioyenera magawo amisinkhu yopitilira muyeso (machitidwe a oyamba kumene, onani apa). Simusowa zida zapadera. Chloe amapereka sabata kuti aziyenda mphindi 20-30 kapena kulimbitsa thupi.

Chonde dziwani kuti makalasi amayendetsedwa popanda kutentha ndi kuzizira! Onetsetsani kuti muwone masewera olimbitsa thupi omwe takhala tikukonzekera kuti muzitha kutentha ndi kutambasula mukamaliza kulimbitsa thupi:

• Kutenthetsa musanachite masewera olimbitsa thupi: zolimbitsa thupi + mapulani
• Kutambasula pambuyo pa masewera olimbitsa thupi: zolimbitsa thupi + mapulani

Kulimbitsa Thupi & Matako (Mphindi 25)

Ntchitoyi kwa mphindi 25 ndiyabwino kutulutsa ntchafu zanu ndi matako anu. Chloe amapereka masewera olimbitsa thupi omwe amalimbitsa minofu ndikuthandizira kuthana ndi zovuta. Pulogalamuyi imakhala ndimayendedwe awiri, obwerezedwa mozungulira kawiri (kuzungulira koyamba kumachitika pansi, kuzungulira kwachiwiri kumayima ndi mapapu ndi squats). Mudzawona masewera olimbitsa thupi 16; mudzaphunzitsa pansi pa chiwembu cha masekondi 30 ogwira ntchito / kupumula masekondi 10. Ngati muli ndi mawondo oyipa, mutha kungoyendetsa koyamba koyamba.

Maphunziro a 18 a miyendo ndi ma glute ndi gulu lolimbitsa thupi

Kuchita Zida ndi Kuthupi Kwambiri (Mphindi 10)

Kuchita masewerawa kwakanthawi kwa mphindi 10 kukuthandizani kulimbitsa minofu yamphamvu ndikugwira bwino ntchito yamagulu onse am'magazi. Chloe amapereka kuchepa thupi kutengera matabwa ndi kukankha-UPS. Minofu yayikulu, mikono, ndi mapewa zidzatentha! Pulogalamuyi, mupeza zolimbitsa thupi 10 zochitidwa molingana ndi chiwembu masekondi 45 akugwira ntchito / masekondi 15 kupumula. Mutha kubwereza zochitikazo pamapeto awiri kapena atatu. Ophunzirawo apempha onse oyamba kumene komanso ophunzira omwe apita patsogolo.

Brutal Abs Workout (Mphindi 10)

Ndikutentha koma kotentha pansi mpaka kumimba ndi khungwa. Mutha kusintha zochitika zina kumbuyo kwa atolankhani komanso zolimbitsa thupi. Ngakhale kuti ntchitoyi imagwiridwa kwathunthu pansi, kugunda kwa mtima kwanu kudzakhala m'dera la gyrosigma. Pulogalamuyi, mupeza zolimbitsa thupi 10 zozungulira masekondi 50 akugwira ntchito / masekondi 10 kupumula. Mutha kubwereza zochitikazo pamapeto awiri. Ophunzirawo apempha ophunzira onse omwe apita patsogolo.

Zochita khumi ndi zisanu zapamwamba kwambiri zazingwe zam'mimba ndi matabwa

Kulimbitsa Thupi Lonse (Mphindi 30)

Uwu ndi maphunziro apakatikati kwambiri komanso owopsa - amaphatikizira burpee, kuthamanga kopingasa, kulumpha, squats, matabwa akulu. Komabe, ngati simulumpha, ndibwino kuti musankhe masewera olimbitsa thupi ochepa. Kulimbitsa Thupi Lonse ndikulowererapo; muyenera kulimbikira kupititsa kanemayo kuyambira koyambirira mpaka kumapeto. Kalasiyi inali ndi zochitika 14 mobwerezabwereza magawo atatu azungulira masekondi 3 akugwira ntchito / masekondi 30 kupumula. Maphunziro ndiabwino kwa ophunzira odziwa zambiri.

'zolimbitsa thupi zotsika kwambiri kuchokera ku FitnessBlender

6 HIIT-kulimbitsa thupi kuti mupite patsogolo pa Chloe ting

Ntchito zonse zolimbitsa thupi za Chloe ting zimachitika kwakanthawi ndipo zimaphatikizapo zolimbitsa thupi kwambiri (kulumpha, squats, kukankha-UPS, kuthamanga, matabwa). Ngati mumakonda kukwera mapiri ataliatali kuti mupeze zotsatira mwachangu, maphunziro a Chloe, mudzazikonda. Kwa makalasi sangafunikire zida zowonjezera, zochitika zonse zimachitika ndi thupi lawo.

1. Kulimbitsa Thupi Lathunthu: Wotani Makilogalamu 400 (Mphindi 30)

Kuchita masewera olimbitsa thupi kumaphatikizapo maulendo atatu a machitidwe anayi. Kuzungulira kulikonse kumabwerezedwa mozungulira kanayi. Kuzungulira koyamba: Squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Kuzungulira kwachiwiri: Burpees + Tuck Jump, Jumping Jacks, Squat Jump Toe Taps + Kickback, Cross Jacks. Kuzungulira kwachitatu: Ma Groiners, Jumps of Lateral, Single Leg Hop (R), Single Leg Hop (L).

2. Kulimbitsa Thupi Lonse: Burn Calories 250-360 (25 mphindi)

Training kumaphatikizapo 2 zipolopolo 4 Zochita; kuzungulira kulikonse kumabwerezedwa mozungulira katatu. Kuzungulira koyamba: Windmill Lunges, Mountain Climbers + Plank Jacks, High Kicks, Tricep Dips + Leg Raise. Kuzungulira kwachiwiri: Squat Jumps + Side Kick, Push-up + Squat, Jumping Jacks, Bicycle Crunch.

3. Kulimbitsa Thupi Panyumba (Mphindi 20)

Mu maphunziro olimbikirawa, adapereka zochitika 9, zomwe zimabwerezedwa mozungulira 4 (30 sec / 10 sec): High Knee Burpee, Push-up, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.

4.Thabata Fat-Blasting HIIT Workout (Mphindi 16)

M'maphunziro a TABATA awa akuyembekezerani masewera 8, iliyonse yomwe imabwerezedwa m'maseti 4 (20 sec / 10 sec): Burpees, Mountain Climbers, Jumping Lunge Chop, Up & Down Plank, Broad Jump + Squat 180, High Kicks , Jump Lunge Lump, Spiderman Plank.

5.Tataata HIIT Cardio Workout (Mphindi 16)

M'maphunziro a TABATA awa, mulinso ndi masewera olimbitsa thupi 8, iliyonse mobwerezabwereza m'maseti 4 (20 sec / 10 sec): Power Jacks, Plank Jacks, Jumping Lunges, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Choyamba, pali kulimbitsa thupi!

5. Kutentha Kwa Mafuta HIIT Cardio (Mphindi 16)

Choyamba, maphunziro olimbikira awa amapereka masewera 8 obwerezedwabwereza mu 2 round (45 sec / 15 sec): Burpee + Star Jumps, Mountain Climbers, Jump Rope, In & Out squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.

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