Contents
- Rashin tasirin motsa jiki na motsa jiki daga FitnessBlender na mintina 30
- 1. Filin farawa Boot - Saurin Toning & Karancin Tasirin Cardio
- 2. Impananan Tasirin Motsa jiki na Cardio don Masu farawa
- 3. Farawar Tasirin Farawa mai Tasiri
- 4. Impananan Tasirin Motsa jiki na Cardio don Masu farawa
- 5. Impananan Tasirin Motsa Jiki na Jiki
- 6. Lowananan Tasirin Tasiri, Motsa Jiki na Apio
- 7. Jimlar Motsa Jiki mara Kananan Tasiri
- 8. Impananan Tasirin Motsi na Cardio - Jikin Gabaɗaya
- 9. Kalorie Blast Low Low Tasirin Cardio Boot Camp
- Motsa jiki mara tasiri don masu farawa ta FitnessBlender na mintina 10
- FitnessBlender's ƙananan tasirin motsa jiki a cikin tebur
Kawai fara horo kuma ba ku san ta inda zan fara ba? Ko neman azuzuwan sauki ba tare da tsalle da ɗora kaya a kan gidajen ba? Muna ba ku zaɓi na ƙananan tasirin motsa jiki na motsa jiki don masu farawa ta FitnessBlender. Ta hanyar wannan ingantaccen kuma amintaccen shirye-shiryen ga dukkan jiki, zaku iya rasa nauyi kuma ku sami siriri.
FitnessBlender kundin adireshi ne daban-daban na horo na kyauta wanda zai taimaka muku rage nauyi da samun cikakkiyar sifa. Wadanda suka kirkiro aikin, Kelly da Daniel sun kirkiro darussan bidiyo sama da 500 kuma suna fitar da sabon shiri a kai a kai don rage kiba.
Wanene ya dace da motsa jiki mai tasiri mai sauƙi (Impananan Tasiri) daga FitnessBlender:
- Waɗanda ke fara motsa jiki kuma suna neman ingantaccen, amma shirye-shirye masu araha.
- Waɗanda ke murmurewa daga rauni ko bayan dogon hutu da aka tilasta musu daga wasanni.
- Waɗanda aka hana su a cikin rawar jiki suna ɗaukar yanayin ɗaukar kaya.
- Waɗanda suke da nauyi mai nauyi, wanda ke nufin tsalle-tsalle ba a ke so.
- Wadanda ba su da isasshen jimiri don ci gaba da motsa jiki na motsa jiki mai tsanani.
- Wadanda suke tsunduma a sanyin safiya / maraice / yayin barcin jariri da neman shirye-shiryen da ba za su haifar da hayaniya ba dole ba.
A cikin bayanin horon da aka bayar yawan adadin kuzari da aka ƙona da kuma rikitarwa na bidiyo (a sikelin): wannan bayanin an ɗauke shi daga tashar yanar gizon FitnessBlender. Tarinmu ya haɗa da rikodin bidiyo 2 da 3. Yin aiki galibi baya buƙatar ƙarin kayan aiki, bidiyo biyu kawai, yana da kyawawa don samun dumbbells (zaka iya maye gurbin kwalaben ruwa).
Idan kun fara tafiyarku ta motsa jiki, ɗauki motsawar motsa jiki mai rauni daga Fitness Blender sau 4-5 a mako don minti 20-30. A nan gaba, zaku iya ƙara tsawon lokacin motsa jiki har zuwa minti 45. Ana iya yin gajeren bidiyo na minti 10 a zagaye na 2-3, kuma ana iya haɗa shi da shirye-shirye masu tsayi.
Kusan dukkan shirye-shiryen sun haɗa da motsa jiki don sautin tsoka, don haka kar ma ku buƙaci ƙarawa da lafiyar ku wasu horo na nauyi. Bidiyoyin da ke ƙasa ba za a iya danganta su da tsarkakakken zuciya ba, yana da horo horo na tazarar aiki ga dukkan jiki. Zaɓi videosan bidiyo kaɗan bisa abubuwan da kuka fi so kuma fara kallon yau!
Wasu bidiyo da aka gabatar babu dumi-dumi da sanyi-ƙasa, Don haka zan gwada su da kanku kafin da bayan darasi:
- Dumi-dumi: https://youtu.be/iYFKB5fgqtQ
- Tsanyawa: https://youtu.be/u5Hr3rNUZ24
Rashin tasirin motsa jiki na motsa jiki daga FitnessBlender na mintina 30
Duk aikin motsa jiki mara tasiri wanda aka wakilta yana wanzuwa game da minti 30. Bidiyo tare da ɗan gajeren lokaci ba ya haɗa da dumi da haɗuwa, saboda haka lokacin aji zai fi minti 8-10.
1. Filin farawa Boot - Saurin Toning & Karancin Tasirin Cardio
- Tsawon Lokaci: Mintuna 22
- Calories: 115-184 kcal
- Wahala: 2
- Mayar da hankali: ƙananan jiki
- Kayan aiki: dumbbells
Wannan aikin motsa jiki mai tasiri tare da Kelly yana faruwa akan ƙa'idar madauwari: motsa jiki 8 tare da girmamawa akan cinyoyi da gindi, maimaita a cikin zagaye 3. Kowane motsa jiki yana ɗaukar dakika 40. Ana gabatar da shirin ba tare da dumi da sanyi ba. Kuna buƙatar nauyin 1-3 kg.
Darasi: Wanƙwasa & ullauka, atunƙwasawa + istararrawa, Squungiyoyin Crossungiya, Rabin Jacks, Plyo Wall Push Ups, fan Maraƙi & atean Late, icearin Tricep + Deadaukar Matattu, Kwanƙwasa Highan Girma.
2. Impananan Tasirin Motsa jiki na Cardio don Masu farawa
- Tsawon Lokaci: 27 min
- Calories: 120-243 kcal
- Wahala: 2
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Wannan aikin motsa jiki mara tasiri ya haɗa da ƙungiyoyi 6 na atisayen 2 a kowane rukuni ana maimaita su a cikin da'ira biyun (tsarin ABAB). Motsa jiki yawanci a hade. Makircin shine kamar haka: motsa jiki na dakika 30 - sakan 10 hutawa.
Aiki: Jacks 4 na gefe + Naushi 4, Tafiya 3 + Kaddamar da Kusa, runarfafawa + Legafa Legafa ɗaya Sauke ushagawa, Alternaukar Mataki ta Hanyar, Matakan Side + Gwiwa, pswanƙwasa kan Tafiya Plank, Komawa Mataki / Falo, Matsa Highan Ruwa Biyu , 5 Tafiya + Sauyewar Baya.
3. Farawar Tasirin Farawa mai Tasiri
- Tsawon Lokaci: 27 min
- Calories: 122-225 kcal
- Wahala: 2
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
wannan shi ne iri-iri Rashin tasirin motsa jiki na motsa jiki daga gabatarwa. Ya haɗa da haɗin motsa jiki daban-daban guda 20 don duka jiki waɗanda aka yi don dakika 45 + 10 sakan hutu.
Darasi: Maris a Wuri, Layukan Kicker Lows, Torso Twist + Arms & Knee Up, Arm Swing Steps, Pulldowns & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Revers Lift, Walkdown + Knee Down, Side Mataki Gwiwoyi, Tsugunnin kafa + Legaukaka kafa, Mataki na gaba & Latsa, Zaman Falo na gefe + Kiwon Maraƙi, Maimaita Touchdowns Jack, squat, Turawa sama, Legaukaka Legafafu, Gada, Kare Tsuntsun Kawa, Cunƙwasa, Plank + Arm Hold
4. Impananan Tasirin Motsa jiki na Cardio don Masu farawa
- Tsawon Lokaci: Mintuna 30
- Kalori: 210-330 kcal
- Wahala: 2
- Mayar da hankali: ƙananan jiki
- Kayan aiki: dumbbells
Wannan ƙananan tasirin motsa jiki ya ƙunshi 3 zagaye na motsa jiki 7 motsa jiki a kowane zagaye. Horon da na samu ya hada da motsa jiki da motsa jiki mai karfi tare da dumbbells, tare da mai da hankali kan cinyoyi da gindi. Kuna buƙatar dumbbells masu nauyin 1-3 kg. Ba a haɗa ɗumi da ɗumi a cikin shirin ba.
Aiki: Jog a cikin Jacks na Wuri, Matakan Iska, atarƙwarawa + Naushi, Falo + Curls, Falo Falo + Tricep Extension, Yatsa zuwa eyan Doke Jaki, Mataki mai Tsari
5. Impananan Tasirin Motsa Jiki na Jiki
- Tsawon Lokaci: Mintuna 22
- Calories: 84-168 kcal
- Wahala: 3
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Wannan ƙananan tasirin motsa jiki daga Daniyel kuke jira Kungiyoyi 6 na atisayen 2 a cikin kowane rukuni. Ana maimaita kowane rukuni na motsa jiki a zagaye biyu na maimaita 10 a kowane saiti tare da ɗan hutawa tsakanin motsa jiki (tsarin ABAB). Ba a haɗa dumi da ɗumi a cikin shirin ba.
Darasi: Slow Burpees, Squats, Single Leg High gwiwoyi, Slow Mt. Masu hawa, Sannu Ice Skaters, Side Plank Leg tada, Side Hip Raises, Plank Extensions, Knee Tuck Crunches.
6. Lowananan Tasirin Tasiri, Motsa Jiki na Apio
- Tsawon Lokaci: Mintuna 22
- Calories: 132-298 kcal
- Wahala: 3
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Hakan yana da ƙananan tasirin horo na jijiyoyin jini bugu da ƙari ya haɗa da darasi mai kyau don daidaitawahakan zai taimaka muku amfani da tsoka da yawa. Shirin ya kunshi zagaye biyu na atisaye 10 a kowane zagaye. Kowane motsa jiki yana ɗaukar dakika 50. Dumi-dumi da sanyi-a'a.
Darasi: 4 Torso Karkace + 2 Kicks, X Squats, Matattu Jacks, Up & & Nbsp; Over Matakai + Gwiwoyi, Slow Squats + Ƙugiya, m Burpees, Hannu & kafa balance Lilo, 3 Murzawa + gwiwa Ups, Plank Tuƙa + Kari, low Kaikaice Matakai.
7. Jimlar Motsa Jiki mara Kananan Tasiri
- Tsawon Lokaci: Mintuna 30
- Calories: 150-270 adadin kuzari
- Wahala: 3
- Mayar da hankali: ƙananan jiki
- Kaya: ba a buƙata
Wannan aikin motsa jiki ya ƙunshi zagaye biyu na motsa jiki 10 a kowane zagaye. Ana maimaita kowane motsa jiki na dakika 50 tsakanin saiti kaɗan hutawa. Wasu daga cikin motsa jiki a cikin wannan shirin yana yiwuwa a yi tare da dumbbells, kodayake Kelly ya nuna su ba tare da ƙarin nauyin ba.
Aiki: Plank Touchdown, Squat, Lunge + Press, Push Up Walk + Back Bow, Bentover Fly, Reach, squat + juyawa, Crisscross Knee Pulls, Walk, Turawa sama, Toafafun eafata Kicks, Tsugunnin Kai.
8. Impananan Tasirin Motsi na Cardio - Jikin Gabaɗaya
- Tsawon Lokaci: Mintuna 30
- Calories: 155-248 kcal
- Wahala: 3
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Yana da annashuwa aiki daga motsa jiki daga Daniel tare da abubuwa masu rauni na cardio. Shirin ya ƙunshi ƙungiyoyi 6 na atisayen 2 a kowane rukuni ana maimaita su a da'irori biyun (tsarin ABAB). Za ku yi aiki a kan dukkan ƙungiyoyin tsoka, kuma bugun jini zai tashi saboda sauye-sauye sau da yawa a cikin ƙa'idodi. Makircin motsa jiki: dakika 45 suna aiki sakan 15 saura.
Darasi: Slow Burpee, Side Side da Reach, Plank tare da Lift, Sumo squat Maraƙi iseaga Side Plank Laga ,auka, Side Plank Leg Lift, Deep squat, Side Step Jumping Jack.
9. Kalorie Blast Low Low Tasirin Cardio Boot Camp
- Tsawon Lokaci: Mintuna 33
- Calories: 221-386 kcal
- Wahala: 3
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
A wannan ƙananan tasirin trenirovka zaku sami da'ira 3 na maimaita motsa jiki motsa jiki 10 a kowane zagaye. Kowane motsa jiki yana ɗaukar sakan 50 tsakanin motsa jiki ana tsammanin zai huta na sakan 10. Yi dumi da sanyi a can, don haka shirin zai dore fiye da minti 40.
Darasi: Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Gwiwar gwiwa da Lafa, Side Plank, kunƙarar keke, Bridge, Lateral Toe Touch Step Alternating Kick.
Motsa jiki mara tasiri don masu farawa ta FitnessBlender na mintina 10
Gajerun motsa jiki yana da fa'idodi da yawa. Da farko, zaku iya ƙara su zuwa kowane shiri azaman ƙarin kaya. Abu na biyu, zaku iya bin su idan bakada lokaci mai yawa don dacewa. Amma idan ku, akasin haka, kuna da isasshen lokacin don motsa jiki, a sauƙaƙe maimaita bidiyon minti 10 a cikin aan laps tare da hutu na mintina 1-2 tsakanin zagaye.
Da fatan za a lura, wannan gajeren aikin motsa jiki ba mai ɗumi da sanyi ba ne!
10. Sauƙi akan Gwanin Kickboxing na Knees
- Tsawon Lokaci: Mintuna 10
- Calories: 45-72 adadin kuzari
- Wahala: 2
- Mayar da hankali: takaice
- Kaya: ba a buƙata
Wannan gajeren aikin motsa jiki bisa ga motsawar wasan kickboxing. Babu kujerun zama da huhu, don haka shirin ya cika aminci ga gwiwoyinku. Za ku yi sauƙaƙan haɗuwa da naushi da ƙwanƙwasawa waɗanda suke kwaikwayon wasan ƙwallo. Kamar jiran ku kawai motsa jiki 7 na dakika 50 kowane.
Aiki: Kick Front, Kick Back, High Knee Jacks, Punch and Lean Lifts, Upper Cuts + Kicks, Tap Rows, Jab + Cross + Knee, Corkscrew Toeches Touches.
11. Karancin Tasirin Farawa Cardio - Babu Tsalle
- Tsawon Lokaci: Mintuna 10
- Calories: 43-69 kcal
- Wahala: 2
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Wani gajeren motsa jiki mai saurin tasiri ga duka jiki. Wannan shirin ya ƙunshi ƙungiyoyi 3 na atisayen 2 a kowane rukuni (tsarin ABAB). Za ku tsunduma a karkashin makirci: 40 seconds aiki - 10 seconds huta. Kusan dukkan darussan a hade. Shirin na iya zama mai rikitarwa idan kuna amfani da dumbbells.
Darasi: Maris a Wuri + ensionsari, Sannu Butt Kicker + Latsa, Matakan Late + Layuka, ullwanƙwasa Babban Gwiwa, Mataki Mai Wucewa, Turawa + Tsawo.
12. Impananan Tasirin No-Jump Belly Fat Fatal Motsaut
- Tsawon Lokaci: Mintuna 10
- Kalori: 40-80 kcal
- Wahala: 2
- Mayar da hankali: takaice
- Kaya: ba a buƙata
Wannan gajeren aikin motsa jiki mai tasiri ya haɗa da motsa jiki 10 waɗanda zaku yi don dakika 50 + 10 sakan karya. Shirye-shiryen yana ba da sautin ga dukkan jiki, amma musamman cancantar aiki ainihin tsokoki.
Aiki: Warrior Lunges, Kafana Kick Kick + Floor Tap High Knees + Kick, Walk Down + Side Star, Torso Twists + Knee, Tricep Tura Ups zuwa Cobra, Cunƙun Keke, Bowan Baya Baya, Fan Flutterkicks + Pauka ,afafu, Crossafafun Giciye.
13. Lowananan Tasirin HIIT na Motsi na Cardio
- Tsawon Lokaci: Mintuna 10
- Kalori: 35-78 kcal
- Wahala: 2
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Wannan ƙarancin tasirin tasirin TABATA na tazara ya haɗa da duka na motsa jiki 4 ne kawai. Kowane motsa jiki ana yin shi a cikin saiti 4 gwargwadon tsarin aikin na dakika 20 - sakan 10 hutawa.
Darasi: Walkdown Tura Ups, Squats + Kicks, Jan layi Mataki na Baya, Pununƙwasa 3 + Highawan neewan Gwiwa 2
14. Fatio mai Lowaramar Tasirin Motsa Jiki
- Tsawon Lokaci: Mintuna 10
- Calories: 45-72 adadin kuzari
- Wahala: 3
- Mayar da hankali: duka jiki
- Kaya: ba a buƙata
Wannan motsa jiki ya hada da Ayyukan ƙananan tasiri na 9, wanda ya ɗauki dakika 50. Atisaye da sauri suna cin nasara da juna, tsakanin hanyoyin kusan ba katsewa bane.
Aiki: High Gnees + Pushes, Quiet Burpees, Side Lounge + Rotations, Torso Twists + Squats, Lananan Matakai na +arshe + ungungiyoyin Fursunoni, Tsayayyar Crisscross Crunch + atsunƙwasa, Squunƙwasawa, ullauka, ungungiyoyi + 4 Juyawa.
FitnessBlender's ƙananan tasirin motsa jiki a cikin tebur
Don dacewar ku, miƙa muku dukkan horo a cikin tebur. Classes a cikin tebur suna cikin tsari iri ɗaya wanda aka gabatar dasu a sama.
| sunan | Focus | duration | Calories | Complex ness | Dumama | |
|---|---|---|---|---|---|---|
| 1 | Mafarin Boot Camp, Lowananan Tasirin Cardio | kasa | 22 min | 115-184 | 2 | babu |
| 2 | Koananan Tasirin Motsa jiki na Cardio don Masu farawa | dukkan jiki | 27 min | 120-243 | 2 | A |
| 3 | Koaramar Tasirin Fara Tasirin Farawa | dukkan jiki | 27 min | 122-225 | 2 | A |
| 4 | Koananan Tasirin Motsa jiki na Cardio don Masu farawa | kasa | 30 min. | 210-330 | 2 | babu |
| 5 | Motsi mara nauyi mara nauyi | dukkan jiki | 22 min | 84-168 | 3 | babu |
| 6 | Motsa jiki na Tasirin Lowan Amfani mai Sauƙi | dukkan jiki | 22 min | 132-298 | 3 | babu |
| 7 | Jimlar Motsa Jikin Lowananan Tasirin Motsa Jiki | kasa | 30 min. | 150-270 | 3 | A |
| 8 | Lowananan Tasirin Motsa Jiki na Jikin Jiki | dukkan jiki | 30 min. | 155-248 | 3 | A |
| 9 | Kalorie Blast Low Low Tasirin Cardio Boot Camp | dukkan jiki | 33 min | 221-386 | 3 | babu |
| 10 | Sauƙi a kan Cikakkun Kickboxing na Knees | KOR | 10 min. | 45-72 | 2 | babu |
| 11 | Lowananan Farawa Mai Farawa Cardio Babu Tsalle | dukkan jiki | 10 min. | 43-69 | 2 | babu |
| 12 | Impananan Tasirin Babu-Tsalle Cikin Cikin Tazara | KOR | 10 min. | 40-80 | 2 | babu |
| 13 | Impananan Tasirin HIIT Cardio Workout | dukkan jiki | 10 min. | 35-78 | 2 | babu |
| 14 | Motsa Jiki na Rashin Tasiri mai Tasiri | dukkan jiki | 10 min. | 45-72 | 3 | babu |
Idan kuna son sauƙaƙa aikin, zaku iya haɗuwa da wannan motsawar bugun zuciyar mai ƙarancin ƙarfi tare da horar da ƙarfi. Misali, kalli tarinmu na shirye-shiryen wuta tare da dumbbells ga dukkan matakan dacewa:
- Trainingarfin ƙarfin 5 don dukkan jiki daga tashar youtube HASfit
- 9 ƙarfin horo tare da dumbbells cikakken jiki daga FitnessBlender
Ba tare da jari ba, Ga masu farawa, motsa jiki na rashin tasirin motsa jiki na Cardio