Manyan kociyan 10 mafi kyau don farawa + tarin bidiyo da aka shirya

Ya yanke shawarar fara horo a gida kuma ba ku san ta inda zan fara ba? Muna ba ku manyan kociyan 10 mafi kyau don masu farawa + tarin bidiyo kyauta akan YouTube, wanda zaka iya fara aiki a gida cikin sauƙi.

Babban koci 10 don masu farawa + bidiyo

Masu horarwa suna sanya darasi akan tashoshin YouTube kyauta kyauta. Kuna iya farawa ta kawai haɗe da bidiyo mai ban sha'awa.

Muna ba ku bayyani mai sauri kuma yana shirye jerin waƙoƙi tare da bidiyo don masu farawa. Don buɗe jerin waƙoƙi danna kan ratsi a saman kusurwar dama. Don ajiye lissafin waƙar, danna agogo a daidai kusurwar dama ta sama.

1. Leslie Sansone kuma tayi tafiya a gida

Leslie Samson (Leslie Samson) yana ba da horo mai kyau ga masu farawa waɗanda ke son rasa nauyi a cikin gida ko kawai haɓaka ayyukansu na motsa jiki. Karatunta suna dogara ne akan yawo na al'ada (jerin Tafiya a Gida), don haka zai dace kusan kowane zamani da kowane matakin horo. Impactananan tasirin aji, babu tsalle da gudu. Leslie Sansone ta haɗu da tafiya tare da motsa jiki mai sauƙi don ƙungiyoyin tsoka daban-daban, don haka ba za ku ƙone adadin kuzari kawai ba, amma sautin jiki.

A cikin jerin waƙoƙin da ke ƙasa akwai ɗan gajeren tafiya na horo mil 1 a cikin mintuna 15-20 da kuma horo na horo guda na mil 2 (minti 30) da mil 3 (minti 45) don ƙarin ci gaba. Don azuzuwan ba zaku buƙaci ƙarin kayan aiki ba.

TAMBAYOYI DADI: inda za'a fara

2. Motsa jiki don masu farawa daga HASfit

Bidiyo daga HASfit zai yi kira ga dukkan masu farawa don horarwa a gida. Kwaleji ne ke koyar da aji Claudia da Joshua waɗanda ke nuna fasali guda biyu na motsa jiki: mai sauƙi kuma mai rikitarwa, saboda haka koyaushe zaku iya daidaita aikin motsa jiki don matakinku na jiki. Babban fa'ida shine nau'ikan lodi: akwai wadatar zuciya, da horo na nauyi tare da dumbbells don masu farawa, da atisaye don takamaiman wuraren matsala.

A cikin jerin waƙoƙin da ke ƙasa akwai bidiyo na gaba don masu farawa:'sarfin motsa jiki mai rauni na 4 don raunin nauyi, horo na 2 don muryar tsoka, bidiyo 3 zaune a kan kujera (ya dace da tsofaffi ko mutanen da ke fama da rauni), 1 horo akan latsa. Don azuzuwan zaku buƙaci dumbbells masu haske 1-2 kilogiram, ko kwalaben ruwa. Kuna iya horarwa ba tare da dumbbells ba.

Yadda za'a zabi DUMBBELLS: tukwici da farashi

3. Motsa jiki don masu farawa daga Lucy Wyndham-karanta

Lucy Wyndham-reed (Lucy Wyndham-Karanta) abin so ne, saboda haka wasan motsa jiki ya zama cikakke don har abada ya kasance mai son ƙoshin lafiya. Lucy tana ba da darussa masu sauƙi don asarar nauyi da kawar da yankunan matsala ba tare da ƙarin kayan aiki ba. Aikin motsa jiki suna da sauƙin bi don aiwatarwa, ba kwa buƙatar ƙwarewa cikin ƙoshin lafiya. Ana yin bidiyon a farfajiyar fari ta tsaka, wani lokacin kocin yana nuna zaɓi biyu don yin atisaye.

A cikin jerin waƙoƙin da ke ƙasa akwai bidiyo na gaba don masu farawa: 3 ƙananan tasirin motsa jiki na motsa jiki dangane da tafiya motsa jiki 2 don cinyoyi da gindi, 2 motsa jiki don ciki, motsa jiki 3 nesa da yankunan matsala. Don azuzuwan ba kwa buƙatar kaya.

Bidiyo don masu farawa daga Lucy Wyndham-karanta

4. Motsa jiki don masu farawa daga Fitness Blender

Ofaya daga cikin shahararrun tashoshin Blender Fitness tare da miliyoyin masu kallo suna ba da ɗimbin motsa jiki iri-iri don kowane ɗanɗano. Akwai ƙungiyar masu horarwa da kyawawan shirye-shirye don masu farawa waɗanda ke da sauƙin rasa nauyi a gida. Kelly da Daniel, Fitness Blender masu horarwa sun haɓaka babban tasirin motsa jiki na motsa jiki don sautin jiki tare da ƙananan kayan aiki.

A cikin jerin waƙoƙin da ke ƙasa akwai motsa jiki na cardio don masu farawa da motsa jiki don sautin jiki da ƙona kitse tare da nauyi mai nauyi. A ka'ida zaka iya ɗaukar kowane bidiyo kuma fara kunna ba tare da wani shiri ba.

Daga FitnessBlender cardio don masu farawa

5. Pilates don masu farawa daga Natalya Papusoi

Ga waɗanda ke neman horo, muna ba da shawarar gwada Pilates don masu farawa daga Natalya Papusoi. Waɗannan bidiyo za su kasance da amfani musamman ga waɗanda ke yin rayuwa mara kyau kuma suna fama da ciwon baya, ƙananan baya ko wuya. Natalia tayi cikakken bayani game da fasahohi da abubuwan motsa jiki daga Pilates, don haka waɗannan bidiyo zasu zama da amfani ga kowa.

A cikin jerin waƙoƙin da ke ƙasa akwai motsa jiki 10 na Pilates don masu farawa daga mintuna 15 zuwa 60. Shirye-shiryen suna da lambar serial, amma zaka iya koyon kowane bidiyo ta zaɓar lokacin dacewa na horo.

Binciken sake dubawa daga Natalya Papusoi

6. Motsa jiki don masu farawa daga BodyFit Ta Amy

Kyakkyawan motsa jiki don masu farawa suna ba mai koyarwa Amy a tashar su ta YouTube BodyFit. Anan zaku sami shirye-shirye don matakai daban-daban, amma yawanci Amy tana haɓaka wasanni masu sauƙi ga girlsan mata. Karatun ta sun kunshi na haɗin haɗin zuciya da ƙarfin motsa jiki yanayin ƙarancin tasiri, waxanda ake aiwatar da su a cikin qanqan qanqani.

A cikin jerin waƙoƙin da ke ƙasa akwai bidiyo na gaba don masu farawa daga BodyFit By Amy: 4 ƙananan tasirin motsa jiki na motsa jiki don asarar nauyi daban daban, tsawan horo na 3, motsa jiki 2 na ciki, motsa jiki 1 bayan haihuwa. Don azuzuwan zaku buƙaci dumbbells masu haske 1-2 kilogiram, ko kwalaben ruwa. Kuna iya horarwa ba tare da dumbbells ba.

Manyan takalmi masu gudu 20 na mata don dacewa

7. Pilates don masu farawa daga Blogilates

Casey Ho (Kassey Ho), wanda ke da tashar bidiyo ta Blogilates, ƙwararren masani ne a cikin Pilates kuma yana ba da gajeren motsa jiki na tasiri mai tasiri bisa wannan alkiblar wasanni. Pilates motsa jiki ne mai rikitarwa don sautin tsokoki da kuma gyara wuraren matsaloli don jiki mai laushi da laushi. Daga cikin motsa jiki akan tashar YouTube Blogilates zaka samu ingantaccen bidiyo don madaidaicin ciki, gindi mai zagaye, siririyar ƙafafu da gaɓoɓin jiki a Gaba ɗaya. Yawanci bidiyo daga Casey Ho ƙarshe na mintina 10-15.

A cikin jerin waƙoƙin da ke ƙasa akwai bidiyo na gaba don masu farawa: 2 gajerun motsa jiki na mintina 10 daga duk wuraren matsalar, motsa jiki 2 na mintina 20, da kuma mintuna 30 daga dukkan wuraren matsalar, motsa jiki 2 don motsa jiki 2 na cinyoyi da duwawu, 1 motsa jiki don hannuwanku.

Manyan bidiyo 13 don madaidaicin ciki daga Blogilates

8. Motsa jiki don masu farawa daga Denise Austin

Denise Austin (Denise Austin) , wani sanannen kocin Ba'amurke, wanda ya shahara sosai shekaru 10-15 da suka gabata, amma yanzu ingancin bidiyonsa ba a rasa dacewa. Workout Denise yana da inganci mai kyau da yanayi mai kyau. Ainihin, yana bayarwa horo na tazara, wanda ya haɗu da motsa jiki da nauyin wuta tare da dumbbells don ƙimar nauyi da sautin jiki, amma akan YouTube zaka iya samun shirinta bisa tushen Pilates.

A cikin jerin waƙoƙin da ke ƙasa akwai masu zuwa don masu farawa: bidiyo na farko 5 - horo na tazara don raunin nauyi tare da yawan motsa jiki na motsa jiki, 5 wasan motsa jiki na tazara ta bidiyo karo na biyu don raunin nauyi galibi tare da horar da nauyi. Don karatun za ku buƙaci dumbbells biyu.

Manyan aikace-aikace 20 na motsa jiki a gida

9. Mikewa da sassauci daga Olga Saga

Ga waɗanda suke son wasan motsa jiki na motsa jiki ko motsa jiki dangane da yoga, muna ba da shawarar ku kula da bidiyo daga Olga Saga. Yana bayar da daban shirye-shirye don caji, kuzari, miƙawa, saukaka damuwa da kuma kawar da ciwo a baya, wuya, da ƙananan baya. Tare da horonta zaka shaƙar rai a cikin jikinka kuma ba kawai inganta miƙawa da sassauci ba, amma kuma inganta jiki gabaɗaya.

A cikin jerin waƙoƙin da ke ƙasa akwai masu zuwa: motsa jiki na bidiyo, bidiyo don nishaɗi da miƙawa, Bidiyo na zaman lafiya don kawar da matsalolin baya, thoracic da wuya. Karatuna tare da Olga Saga ba masu sauƙi bane, amma yana da ƙananan tasiri kuma yana da sauƙin laushi, don haka masu farawa zasu iya gwada aikin motsa jiki cikin aminci.

TOP 15 bidiyo daga ciwon baya tare da Olga Saga

10. Motsa jiki don masu farawa daga Jessica Smith

A ƙarshe, kyakkyawar motsa jiki don masu farawa suna tare da Jessica Smith (Jessica Smith). Karatuttukanta sun dace idan kanason shiga motsa jiki a hankali ba tare da damuwa da damuwa mai nauyi ba. Yana bayarwa motsa jiki da dama don rage nauyi tare da matsakaiciyar lokaci da motsa jiki iri-iri. Kuma kodayake shirye-shiryen gani suna ɗan wahala, Jessica tana da saurin tunanin cewa game da wannan matsalar, da sauri kuke mantawa.

A cikin jerin waƙoƙin da ke ƙasa akwai shirye-shirye masu zuwa don masu farawa daga Jessica Smith 4 motsa jiki dangane da saurin tafiya tare da abubuwan motsa jiki don sautin tsokoki, 2 HIIT motsa jiki don masu farawa 1 rashin tasirin motsa jiki na motsa jiki, 1 ƙarfin ƙarfin horo tare da dumbbells da 2 Barrie motsa jiki don yankuna masu matsala. Bidiyon na tsawan minti 20-40.

Duba kuma sauran tarinmu:

• Manyan wasannin motsa jiki na bidiyo 10 masu ƙarfi don tsokar kirji ga foran mata
• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
• Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson

Ba tare da jari ba, Ga masu farawa, Don asarar nauyi