Kuwotchera kwa mafuta pakati papakati / kutentha kumakupangitsani kupyolera mumayesero osiyanasiyana a ma cardio ndi mphamvu kuti muwonjezere kalori yanu yotentha. Dera lirilonse limaphatikizapo masewera 3-4 a m'chiuno, glutes, ntchafu, abs ndi thupi lotsatira pambuyo pa 3 -high-intensity cardio . Yendetsani dera lililonse kamodzi, kawiri kawiri, kapenanso kawiri kawiri kawiri.
Kusamala
- Pezani chithandizo cha dokotala ngati muli ndi matenda kapena kuvulala.
- Ngati ndinu oyamba kapena simunayambe mwakhalapo kwa miyezi 2-3, yambani ndi Woyamba / Wopakatila .
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zithunzithunzi (mungagwiritse ntchito dumbbells monga choloweza mmalo), sitepe kapena benchi, mpira wa masewera olimbitsa thupi ndi mphasa.
Bwanji
- Yambani ndi mpweya wa mphindi 5 mpaka 10 wa kuwala kwa cardio (kuyenda kumalo, ndi zina zotero)
- Pangani dera lililonse, masewero olimbitsa thupi pambuyo pa maulendo 1-2, kupumula pamene mukufunikira.
- Sinthani mogwirizana ndi msinkhu wanu, koma yesetsani kugwiritsa ntchito zolemetsa zovuta ngati mungathe.
- Sipani madzi panthawi yopuma. Ngati mutopa, yendani m'malo (musasiye kusuntha)
- Onetsetsani mphamvu yanu ndipo onetsetsani kuti mutakhala pakati pa Masitepe 4-8.
Dera 1: Khwerero Ups
Imani kuseri kwa sitepe kapena benchi mukulumikiza gulu lokanikira pansi. Ikani phazi lakumanja pa sitepeyo, mutenge chidendene cha chidendene ndikukankhira mmwamba, mutenge mkangano. Pang'onopang'ono pitani mmbuyo ndikubwereza kubwereza 16. Sintha mbali.
Zigawenga Zagawanika
Gwirani zolemetsa zovuta ndikuima pafupi ndi mapazi atatu kapena kutsogolo kwa sitepe kapena nsanja ndikupita kumbuyo kwa mwendo, ndikupumula pa sitepe. Gwiritsani mawondo onse awiri ndi kutsikira kumtunda, kusunga bondo lakumbuyo kuseri kwa chala. Gwiritsani chidendene kuti muimirire ndikubwereza kubwereza 16. Sintha mbali.
Ntchentche Yokwera Pogwiritsa Ntchito Mpira
Pa maondo anu, khalani patsogolo pa mpira. Yambani mawondo ndi kubweretsa thupi mu malo apulumu. Gwiritsani ntchito masekondi 1-2, chepetsa maondo ndikubwereza maulendo 16.
Mphindi 3 za High Intensity Cardio
Pogwiritsira ntchito makina kapena ntchito zomwe mwasankha, gwiritsani ntchito miniti yoyamba kuti mutenthe ndikumanga molimbika momwe mungathere kwa mphindi ziwiri.
Maganizo : Mphindi 3 yochita masewera olimbitsa thupi mu Khwando la Cardio Blast Workout kapena Low Impact Cardio Blast .
Bwerezaninso dera lomwe lili pamwambapa kapena pitani ku dera lotsatira.
Dera lachiwiri: Gwiritsani ntchito mpira
Pewani kutsogolo ndi mpira pansi pa zowala kapena zala (zovuta). Pewani cholowacho ndi kubwerera molunjika pamene mukukongoletsera pansi ndikuponyera pansi. Finyani pachifuwa kuti mubwerere mmbuyo ndi kubwereza mobwerezabwereza 16.
Sewero Ndili Pamwamba Pamwamba
Kuyika zolemera pamwamba pa mapewa, kumatsikira ku squat kumagwada mawondo kumbuyo kwa zala zakutsogolo. Gwiritsani ntchito zidendene kuti muime pambuyo ndikukankhira zolemera pamutu. Bwerezani mobwerezabwereza 16.
Mapiritsi a mpira
Ikani mpira pansi pambuyo ndikuika manja kumbuyo kwa mutu kapena kudutsa pachifuwa. Finyani kunja ndi kukweza mapewa m'munsi mwa mpira. Lembani pansi ndi kubwereza kwa 16 kubwereza.
3-Minute High Intensity Cardio
Mukhoza kuchita zofanana zomwe munachita mu dera lapitala kapena yesani ntchito kapena makina osiyana.
Gwiritsani ntchito miniti yoyamba kuti mutenthe ndikumanga molimbika momwe mungathere kwa mphindi ziwiri.
Maganizo : Mphindi 3 yochita masewera olimbitsa thupi akuwonetsedwa mu Advanced Cardio Blast Workout kapena Low Impact Cardio Blast.
Bwerezaninso dera lomwe lili pamwambapa kapena pitani ku dera lotsatira
Dera lachitatu: Kuwongolera Kanyumba Kumeneko
Ikani zolemera zolemera pansi pansi patsogolo panu. Sewerani pansi, kusunga zolowera ndi mawondo kumbuyo kwa zala zakutsogolo ndikunyamula zolemera pamene mukuyimirira. Sungani kumbuyo kuti muyike zolemera pansi ndikuimirira. Bwerezani mobwerezabwereza 16.
Tengani mapazi mozama ngati izi ziri zovuta kwambiri ndipo onetsetsani kuti mukugwiritsa ntchito miyendo yanu osati kumbuyo kwanu.
Mizere ya Barbell
Gwirani mabulosi olemera kapena zopopera zogometsa ndikupita kutsogolo kufika madigiri 45, osalowerera ndi kubwerera molunjika. Lembani zitsulozo ndi kukokera kulemera kwa mimba ya mimba, pofera kumbuyo. Lembani pansi ndi kubwereza kwa 16 kubwereza.
Pikes za mpira
Khalani pamalo okwera ndi mpira pansi pa mdima. Gwiritsani ntchito abs ndikukweza m'chiuno, kuika miyendo molunjika ndi kumaliza. Bwererani kuti muyambire ndi kubwereza mobwerezabwereza khumi.
3-Minute High Intensity Cardio
Mukhoza kuchita zofanana zomwe munachita mu dera lapitala kapena yesani ntchito kapena makina osiyana.
Gwiritsani ntchito miniti yoyamba kuti mutenthe ndikumanga molimbika momwe mungathere kwa mphindi ziwiri.
Maganizo : Mphindi 3 yochita masewera olimbitsa thupi omwe akuwonetsedwa mu gawoli ndi Gawo la Cardio Exercises kapena Low Impact Cardio Blast.
Bwerezaninso dera lomwe lili pamwambapa kapena pitani ku dera lotsatira
Dera la 4: Lembetsani Zokongoletsera za Biceps
Khalani pa mpira ndi kupitirira patsogolo mpaka mutakhala pansi. Lembani zolemera mpaka kumapewa ndi kuchepetsa, kubwereza mobwerezabwereza 16.
Triceps Dips
Khalani pa mpando kapena benchi ndi manja pafupi ndi m'chiuno. Kwezani ndi kutuluka m'chuuno, kutsogolo kwa benchi. Bend the elbows ndi kutsikira pansi mpaka mphutsi ziri pafupifupi madigiri 90. Finyani ma triceps kuti mubwerere mmbuyo ndi kubwereza mobwerezabwereza 16.
Zambiri
Knee Tucks
Khalani pamalo okwera ndi mpira pansi pa mdima. Gwiritsani ntchito abs ndikuyikira mpira, ndikuweramitsa pamtima pamene mukuphwanya abs. Bwererani kuti muyambire ndi kubwereza kwa 16 kubwereza.
Bonasi! 3-Minute High Intensity Cardio
Imeneyi ndi bonasi yanu ya cardio ngati mwakonzekera. Yesani mphindi zitatu zapamwamba kwambiri kwambiri, pogwiritsa ntchito miniti yoyamba kuti muwotha komanso maminiti awiri omaliza kuti mugwire ntchito mwakhama.
Bwerezani dera ili kapena pitirizani kupita ku ozizira pansi ndi kutambasula .