Top 10 motsa jiki na motsa jiki na gida na mintina 30: kashi na biyu

Kwanan nan, mun shirya muku zaɓi na motsa jiki na mintina 30 don rage kiba da ƙona mai. Yau lokaci ya yi da za a ci gaba da jerin ingantattun shirye-shirye, wanda zai ba ku damar ƙona kitse, hanzarta kumburi da inganta ƙirar jikinku.

Ka tuna cewa idan kana son rage kiba, kar ka manta ka shiga aikin motsa jiki a kalla sau 2 a sati. Babban zaɓi na shirye-shiryen aerobic yana bawa kowa damar zaɓar wa kansa mafi kyawun zaɓi don aiwatarwa na yau da kullun.

Motsa jiki na Cardio na rabin awa

1. Motsa jiki na Cardio daga shirin Sati Daya Shred tare da Jillian Michaels

Ofaya daga cikin zaɓuɓɓuka masu tasiri da araha don zuciyar gida sune shirye-shirye Jillian Michaels. Ita ƙwararriyar masaniya ce a cikin batutuwan zafin nama da ƙona kitse. Aikin motsa jiki na Cardio daga Sati ɗaya shred ya ƙunshi shahararrun atisaye daga plyometric, kickboxing da kuma aerobics. Darasin zai dauki rabin awa ba tare da hutu ba, amma kar ku damu da shi. Gillian ta dace ta hada shirin, ta hanyar sauya wasu motsa jiki masu sauki tare da sauki, don haka zaku tsira da yanayin motsa jiki.

• Cardio daga Makonni Shred: 33 minti

2. Fat Fating Cardio daga shirin Hip-Hop Abs tare da Shaun T

Idan kana so ba kawai ƙona adadin kuzari ba, har ma don gudanar da horo a cikin maɓallin tabbatacce da wuta, to kuyi rawa tare da Shaun T - wannan shine abin da kuke buƙata. Matsar ba tare da tsayawa na rabin sa'a ba kuma ku yi nishaɗi tare da waƙar rhythmic choreography a cikin hip-hop. Ko da kuwa kun yi nesa da raye-raye tare da shirin Fat Burning Cardio za ku iya jurewa ba tare da wahala ba. Duk motsin yana da sauki kuma yayi kamanni da aerobics na gargajiya. Emphaarfafawa musamman shine Sean akan tsokoki na ciki, zakuyi amfani dasu a cikin azuzuwan.

• Fatio mai ƙona kitse: Minti 30

3. Kadan yafi Cardio tare da Cindy Whitmarsh

Cindy Whitmarsh koyaushe tana cikin inuwar sanannun abokan aikin sa, kodayake tana da kyawawan shirye-shirye masu kyau don kowane ɗanɗano. Misali, Kadan ne Mafi Cardio - motsa jiki na rabin sa'a, wanda zai iya haɗawa cikin shirin lafiyar ku kusan kowa. An gina shirin akan saurin sauya motsiwanda ya sake dawowa akan tashi. Cindy yana amfani da ƙwarewar da aka saba dashi, amma saboda tsarin horo yana sa ku yi amfani da iyakar saurin ku.

• Kadan ne Mafi Cardio: Minti 30

4. Motsa jiki na Cardio daga Gyara Extreme tare da Autumn Calabrese

Gyara Matsala shine mai zuwa shahararren shirin 21 Day Gyara, amma tare da ƙarin rikitarwa na horo. Autumn Calabres ya yi gaske matsananci motsa jiki don saurin nauyi asara da sassaka jiki. Idan kana son karɓar nauyin ɗimbin iska da aiki a kan sauri da jimiri, gwada Cardio Fix Extreme. Amma idan kuna son tsalle-tsalle da kayan kwalliya don kamalar ƙananan jiki, to zaku ji daɗin shirin, Plyo Fix Extreme.

• Cardio Gyara Matsanancin: Minti 32
• Plyo Gyara Babban: 31 minti

5. Matsanancin Сardio Сardio Fat Burn of Fat Burn tare da Suzanne Bowen

Idan kuna da damuwa a cikin damuwa, to a matsayin madadin zaku iya gwada cardio ballet. Suzanne Bowen tana da gogewa sosai a cikin halitta motsa jiki mara tasirihakan zai iya zama aminci ga mahaɗanku. Tare da motsa jiki na Suzanne Extreme Сardio Fat Burn 'yan mata biyu ne, don haka ana yin dukkan motsa jiki a cikin nau'ikan bambance-bambancen uku. Darasin yana da sauƙin daidaitawa ga kowa, sabili da haka ya dace da kowane matakin horo. Kusoshin tsalle masu haske, zaune UPS, ɗaga kafa, atisaye a cikin shirin madauri zai faru cikin sauri da inganci.

• Matsanancin Fat Fat Сardio: Minti 25

6. Motsa jiki na Cardio na Mayar da hankali T25 tare da Shaun T

Mayar da hankali T25 ɗakunan ajiya ne masu ƙarancin horo. Fans of cardio akwai wani abu da za a kula a cikin wannan hadadden. Misali, Alpha Cardio da Core Cardio. Wadannan shirye-shiryen guda biyu an tsara su ne don canza jikin ku. Za ku yi atisaye masu tasiri don jiki na sama da na ƙasa, kuna kiyaye bugun zuciya a cikin yankin mai ƙona kitse cikin aji. Yi shirin zufa, amma don samun sakamako mai kyau. Idan kun kasance mai farawa, gwada shirin Alpha na Cardio, amma mai ci gaba zai fara farawa zuwa Cardio mai kwakwalwa.

• Alpha Cardio (Alpha): Mintuna 28
• Core Cardio (Beta): Mintuna 28

7. Grit Cardio da Grit Plyo daga kamfanin Les

Idan kana son kona max adadin kuzari a cikin mintuna 30, to gwada babban tazara tazara daga Les mills. Sabuwar ƙungiyar masu horarwar New Zealand ta musamman ta samar da jerin shirye-shiryen HIIT don gina jiki toned jiki. Rabin sa'a na tsananin motsa jiki, amma sakamakon ba zai ci gaba da jira ba. Grit Cardio aikin motsa jiki ne tsarkakakke, inda zakuyi mahaukaciyar tazara da mintoci kaɗan. Grit Plyo ƙwararrun masanan kimiyya ne, wanda ke da tasiri musamman ga ƙananan jiki. Millsy ya fitar da sigar da yawa, don haka ba za ku sami hasara ba.

• Grit Cardio: 30 minti
• Grit Plyo: Minti 30

8. Na Jikin cardio Shred tare da Jillian Michaels

Jikin Shred ɗayan sabbin shirye-shirye ne masu rikitarwa Jillian Michaels na tsawon watanni biyu. Ya haɗa da motsa jiki na zuciya biyu (matakan wahala biyu), waɗanda suke daidai dace da aikin yau da kullun. Mataki na farko yana da isa isa don ɗaukar kaya, motsa jiki mai ƙarfi-makamashi madadin tare da sauƙi, don haka ana sauya aiki sauƙaƙe. Mataki na biyu ya fi rikitarwa: Jillian ta haɗa da motsa jiki na motsa jiki mafi ci gaba. Dukkanin horon suna faruwa ne a zagaye 3, kowane zagaye ya ƙunshi atisayen 9-10 da aka yi a cikin saiti 2.

• Cardio 1: 32 mintuna
• Cardio 2: 34 mintuna

9. Wasan motsa jiki na Cardio daga shirin Bikini Bootcamp ("Mutuwa a kowace awa") c Janet Jenkins

Janet Jenkins san sosai yadda za a ɗaukaka ku. Shirye-shiryenta a cikin yanayin bazara, Bikini Bootcamp babban zaɓi ne don aikin motsa jiki mai inganci. Kyakkyawan shirin ƙona kitse musamman dace da magoya bayan dacewa mai zafi. Tabbas, dole ne ku yi gumi, saboda horo yana gudana ba tare da tsayawa ba. Koyaya, akwai lokuta masu kyau. Kusan duk zaɓaɓɓun ayyukan Janette ana gudanar da su a cikin jirgin sama na tsaye, hakan zai taimaka muku tsayayya da rabin sa'a na ciwon zuciya. Kuma abubuwan da ke cikin wasan ƙwallon ƙafa zai ƙara zuwa shirin iri-iri da tasiri.

• Cardio daga Bikini Bootcamp: 32 minti

10. Motsa jiki na Cardio daga Rashin hankali Max 30 daga Shaun T

Horar da Max 30 shine farawa don kasancewa cikin ci gaba dangane da cardio. Azuzuwan Sean ba ɗauka ba kowane dakika rasa, daga farkon motsa jiki da kuka tsunduma cikin aiki sosai. Hadadden Max 30 an hada shi gaba ɗaya na rabin sa'a na zuciya, amma don masu farawa, zaku iya tsayawa a bidiyo mai haske daga watan farko: Kalubalen Cardio da Matsakaicin Dadi. Waɗannan shirye-shiryen sun ƙunshi zagaye 6 na mintina 5 tare da ɗan gajeren hutu tsakanin zagaye. Za ku sami motsa jiki mai ƙarfi, ƙarfi da motsa jiki wanda zai ɗaga bugun zuciyarku zuwa matsakaicin matakin kuma zai ƙona kitse cikin jiki.

• Kalubalen Cardio: Minti 33
• Matsakaici mai Dadi: Minti 32

Wannan zaɓi na cardio zai gamsar da ma ɗanɗano mafi ɗanɗano. Kada ku ji tsoro gwada shirye-shirye daban-daban, koda kuwa a kallon farko kana tunanin cewa bidiyon ba naku bane. Hanya guda daya tak wacce zaka zabi mafi kyawu ga aikin kanka.