Manyan motsa jiki na gajeren gida guda 10 na mintuna 15-20

Babu lokacin yin horo na zuciya? 15-20 minti a rana na iya samun kowane! Muna ba ku mafi kyawun tasiri na 10 na gajeren motsa jiki don horo a gida. Za ku iya yin aiki a kan asarar nauyi da ci gaba da jimiri yadda yakamata, cikin sauri da inganci.

Motsa jiki kaɗan na mintina 15-20

1. Cardio Dance don Sabon shiga Tracy c Anderson

Tracy Anderson ya kirkiro wani shiri na musamman wanda ya bambanta da sauran kwasa-kwasan bidiyo. Tushen aikin motsa jiki na cardio ba daidaitaccen motsa jiki bane, kuma rawa rhythmic dance motsa. Musamman don masu farawa Tracy ya kirkiro hadaddun don asarar nauyi Farawa Dance Cardio. Ya haɗa da motsa jiki gajere huɗu don taimaka maka ƙona adadin kuzari da mai. Bidiyo na mintina 15 zai zama babban ƙari ga ayyukan yau da kullun. Shirin yana ba da matakai huɗu na wahala don haka zaku iya hawa mataki zuwa mataki don kutsawa cikin hanyoyin koyarwar mai koyarwar.

• Dance Cardio don Masu farawa: Mataki na 1 (mintina 16)
• Dance Cardio don Masu farawa: Mataki na 2 (mintina 15)
• Dance Cardio don Masu farawa: Mataki na 3 (mintina 15)
• Dance Cardio don Masu farawa: Mataki na 4 (mintina 17)

Kara karantawa game da Cardio Dance don Sabon shiga ..

2. HIIT motsa jiki daga Turbo Fire tare da chalene Johnson

Idan kuna son shirin yayi zafi, to gwada babban horo na tazara (HIIT) daga Turbo Fire. Chalene Johnson da gaske sa ku aiki a 100%. Ingantaccen mintuna 15-20 na horo akan shirin HIIT idan aka kwatanta da aikin cikakken lokaci. Kuna jiran tsaka-tsaka mai tsakaitawa tare da matsakaicin ƙarfi, wanda ke sauyawa tare da gajeren tazara na hutawa. An gina horo akan tsalle-tsalle kuma mawuyacin ya fi matsakaici.

• HIIT 15 (mintina 15)
• HIIT 20 (minti 20)

Karanta game da Turbo Fire ..

3. Kickboxing (Kickbox FastFix) tare da Jillian Michaels

Idan kuna da halaye na kwarai don yaƙar wasanni a cikin horo, gwada wasan dambe tare da Jillian Mykes. Karatuttukanta sun kunshi naushi mai tsanani da shura - a sakamakon, ku zubar kitsen kuma matse tsokar kafafu, hannaye, da ciki. Shirin Kickbox FastFix ya ƙunshi motsa jiki 3: jiki na sama, ƙananan jiki da ciki. Kuna iya zama a ɗayan bidiyon (ya danganta da wuraren matsalarku) ko don canzawa tsakanin duka ukun. Hadadden mai sauki kuma ya dace sosai har ma don masu farawa.

• Kickbox FastFix: Babban Jiki (minti 20)
• Kickbox FastFix: Bodyananan Jiki (minti 20)
• Kickbox FastFix: Abs (minti 21)

Infoarin bayani game da Kickbox FastFix ..

4. Cardio daga shirin 22 Minute Hard Corps tare da Tony Horton

Lokacin ƙirƙirar 22 Minute Hard Corps Tony Horton yayi amfani da hanyoyin horo na sojojin mu. Mintuna 22 na zafin zuciya mai ƙarfi kuma da sannu zaku iya samun kyakkyawan yanayi. Hadaddun sun haɗa a motsa jiki motsa jiki uku wahala matakan. Kuma idan Cardio 1 ya dace har ma da matakin matsakaiciyar horo, Cardio 2 da Cardio 3 - kwasa-kwasan ci gaba. Motsa jiki na 22 Minute Hard Corps ya haɗa da motsa jiki mai ƙarfi da motsa jiki waɗanda aka maimaita a zagaye uku.

• Cardio 1: 23 mintuna
• Cardio 2: 23 mintuna
• Cardio 3: 23 mintuna

Read more game da 22 Minute Hard Corps ..

5. Cardio Capoeira na Jikin Minti 20 tare da Brett Hebela

Capoeira fasaha ce ta sojojin Brazil wacce ta haɗu da abubuwan rawa da wasan kwaikwayo. Brett Hebel ba kawai sanannen sanannen motsa jiki bane, har ma ɗayan shahararrun mabiya capoeira. Motsa jiki na motsa jiki daga shirin, 20 Minute Body da wuya ya wahala, amma aikin sa na farko shine yake aiwatarwa. Kuna tayar da bugun jini kuma kunna fatarar ku mai ƙona kuzari. Kada kuji tsoron fasahar soja ta Brazil da ba a sani ba, Brett yana nuna motsi mai sauƙi, sabili da haka horo ne canjawa wuri sauƙi.

• Cardio Capoiera (minti 20)

Kara karantawa game da Cardio Capoiera ..

6. Motsa jiki na Cardio daga Quick Burn Cardio Denise Austin

Idan kun fi son tsarin gargajiya na yau da kullun don dacewa, gwada aikin motsa jiki na minti 20 tare da Denise Austin. Ona kitsen kuma hanzarta haɓaka tare da kyakkyawan tazara mai sauri Kone Cardio. Denise yana ba da aikin motsa jiki na Rockin wanda ya ƙunsa sauki tsalle da abubuwa na kickboxing. Shirin cikakke ne don farawa da matsakaiciyar matakin horo, da waɗanda ba sa son kaya mai nauyi. Kuna tayar da bugun jini kuma ku kawar da nauyin nauyi, amma ba tare da azabtar da jiki ba.

• Saurin Kona Cardio: Horon Tazara (minti 20)

Kara karantawa game da Quick Burn Cardio ..

7. Motsa jiki na Cardio daga Farkon Cardio & ƙarfi tare da hasken Zuzka

Hasken Zuzka ƙwararren masani ne a fagen gajeren aikin motsa jiki. Shirye-shiryenta gajere kuma yanada amfani sosai. Shirin farawa ya hada da motsa jiki 10 na motsa jiki tare da wahala mai ci gaba wanda zai sanya ku siriri koda na mintina 15-20. Zuzka yana amfani da kaya mai ban tsoro a cikin kwas ɗin sune tsalle-tsalle na plyometric, burpees, tura-UPS, motsa jiki a madauri. Kada ku bari a yaudare ku da sunan shirin, ba za a iya danganta hadadden matakin farko na wahala ba. Amma idan kun riga kun ci gaba a cikin horo, kawai zaɓi ɗaliban darasin da ke gaba.

• Farawa Cardio: 1-10 (15-20 minti)

Kara karantawa game da Farawa Cardio & ƙarfi ..

8. Shirye-shiryen Cardio na Dokokin fata na Bob Harper

Ba za a iya danganta Bob Harper da ƙungiyar masu horarwa da ke ba da nauyi mai sauƙi ba. Shirin nata cike yake da manyan atisaye don saurin nauyi mai tasiri. Hadadden ya hada da Skinny Rules cardio wasan motsa jiki na matakai hudu na wahala. Tsawancin kwatancen mintuna 15-20, kayan da za a ba ka za su sami babbar fuska. Bob yana amfani da programsan shirye-shirye na motsa jiki kawai, amma wannan ya isa ya ɗaga bugun zuciyar ka zuwa ƙimar ta mafi girma.

• Cardio WOD 1 (minti 16)
• Cardio WOD 2 (minti 19)
• Cardio WOD 3 (minti 19)
• Cardio WOD 4 (minti 13)

Karanta game da 20 Minute Body ..

9. Koyi & ƙonawa: ƙone daga Turbo Jam tare da chalene Johnson

Amma idan kwanan nan kuka fara motsa jiki, to irin waɗannan nau'ikan kamar Bob Harper da wuya a nuna ku. Ga masu farawa akwai babban bidiyo daga hadadden shirin ƙonawa Turbo Jam. Wannan karamin motsa jiki ne na cardio, wanda ya dogara da kickboxing. Sauƙaƙan motsi akwai-saurin, gajeren lokaci - kawai anyi shi ne don masu farawa. Tabbas, bayan lokaci, za a yi kewarsa, amma a karo na farko Burnan ƙonawa zai zama muku babban horo.

• Koyi & ƙone: ƙone (minti 17)

Kara karantawa game da Turbo Jam ..

10. Motsa jiki na Cardio na Weider Ruthless Steve Uria

Steve Uria mara tausayi ya kirkiro tsari don samar da jiki mai karfi da karfi. Shirin ya haɗa da motsa jiki daban-daban guda 20 waɗanda ke da inganci ɗaya - suna ɗaukar kimanin minti 20. Steve ba shi da kirkira musamman dangane da zaɓin atisaye, mafi yawansu ana maimaita su daga darasi zuwa darasi. Amma ba a tambayar ingancin hadaddensa: motsa jiki mai nauyi, mara nauyi mara nauyi zai sanya ku gumi. Kowane ɗayan shirye-shiryen zuciya Steve Uria yana da halaye na kansa, saboda haka yana da kyau a gwada duka don ƙoƙarin zaɓar mafi kyawun zaɓi.

• Yanayin Lunatic (minti 19)
• Nitro Burn (minti 21)
• Drip (minti 21)
• Rip 10s (minti 21)
• Speed, Power, Sweat (minti 21)

Kara karantawa game da Weider Ruthless ..

Don samun cikakken shirin, ina ba da shawarar ku gwada duk zaɓuɓɓukan. Kamar yadda kake gani, aikin motsa jiki bai zama mai tsayi da wahala ba. Minti 20 a jiki a rana za a iya samun kowane.

Dubi kuma:

• Top 10 motsa jiki na motsa jiki na mintina 30: kashi na daya