Top 10 motsa jiki daga FitnessBlender wanda zai taimaka muku don ƙona adadin kuzari 1000 a cikin aji ɗaya!

FitnessBlender shine mafi mashahuri tashar tashar na horar da kan layi kyauta. Wadanda suka kirkiro ta, ma'aurata Kelly da Daniel, shekaru 5 da suka wuce sun bude tashar nasa akan youtube, kuma a halin yanzu masu biyan kuɗi sun fi mutane miliyan 4!

Muna ba ku horo mai ƙarfi 10 daga tashar FitnessBlender, wanda zai taimaka muku ƙone har zuwa adadin kuzari 1000 a cikin aji ɗaya! Bidiyon yana ɗaukar mintuna 60-90, don haka zai buƙaci juriya mai kyau. Ana iya yin irin wannan shirin sau 1-2 a mako don haɓaka azuzuwan ku, samun cajin wasanni mai kyau da kuma isar da bugun murƙushewa zuwa nauyi a jiki. Kada ku yi waɗannan atisayen fiye da sau 3-4 a mako, in ba haka ba kuna haɗarin lalata jiki ko kuma yin kima.

Don haka yadda ake horar da waɗannan shirye-shiryen:

• Yi waɗannan darasi Sau 3-4 a mako, idan kun shirya yin su kawai
• Yi waɗannan darasi Sau 1-2 a mako , idan kuna son haɓaka azuzuwan ku na yau da kullun

Dukkan shirye-shiryen da aka ƙaddamar an tsara su kawai ga gogaggun aiki - mafi yawan ɓangaren bidiyo, ana ƙididdige rikitarwa don matsakaicin maki na 5 daga cikin 5. Matsakaicin adadin adadin kuzari da aka ƙone a kowane zaman an ƙaddara shi daban-daban, dangane da shirye-shiryen ku na jiki da himma yayin aiwatar da aikin. Motsa jiki dace ba kawai don rasa nauyi ba har ma don kawar da wuraren matsala da sautin jiki.

Don yawancin bidiyon kuna buƙatar dumbbells biyu. A cikin ayyukan biyu za ku shiga cikin asarar nauyi ba tare da ƙarin kayan aiki ba. Idan nauyi ba dumbbell ba ne, zaku iya kawai cire sashin wutar lantarki daga shirin, barin kawai sashin tare da HIIT da sashi don ciki. Muna ba ku shawarar ku gwada wasu ƴan bidiyo na kyautai daban-daban don zaɓar wa kansu mafi kyawun shirin.

Babban motsa jiki 1000 adadin kuzari daga Christine Salus

Ayyukan motsa jiki 10 a cikin adadin kuzari 1,000 daga FitnessBlender

1. 1000 Calories Workout: HIIT Cardio, Jimlar Ƙarfin Ƙarfin Jiki

• Calories: 866-1136 kcal
• Tsawon Lokaci: Mintuna 87
• Wahala: 5
• Kayan aiki: dumbbells
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: ƙananan jiki

An gina wannan motsa jiki ta hanyar da za ku iya gama shi har zuwa ƙarshe, rashin bada kai kafin lokaci. Masu horarwa sun yi imanin cewa a cikin wannan shirin sun sami babban ma'auni. Azuzuwan suna da wahala sosai wanda zaku iya ƙona adadin kuzari 1000, amma matsakaicin isa don ku iya aiwatar da shi har zuwa ƙarshe.

Tsarin horon (a brackets misali motsa jiki):

• 5 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 36 HIIT na yau da kullun. HIIT-matsayi 16 yana motsa jiki na daƙiƙa 20 motsa jiki - hutun daƙiƙa 10, hutawa mintuna 2 a tsakiyar ɓangaren (Burpee Squat Rike, Fly Jacks, Jumps na baya, 2 Kugiyoyin 2 Sama + 2 Jumping Jacks, Tafiya Tafiya, Gudun Mutum Mai Gudu)
• Jimlar Horarwar Ƙarfin Jiki na Minti 20. Ƙarfafa horo tare da dumbbells, 6 combo exercises, 10 maimaitawa ga kowane motsa jiki (Pullover + Jackknife Crunch, Squats masu nauyi + Latsa sama, Deadlift + Row, Bridge + Chest Press, Madadin Lunges + Curls, Ski Squat + Tricep Kickbacks).
• Minti 20 Abs. Horowa a ƙasa don tsokoki na ciki 9 motsa jiki, zagaye 2, motsa jiki na daƙiƙa 50, hutu na daƙiƙa 10 (Side Plank, the V Leg Crunches, Static Plank, Single Leg Drops).
• Minti 6 Sanyi & Miƙewa. Hitch da mikewa.

2. 1000 Calorie Workout Video-Abs, HIIT Cardio, Ƙarfi

• Calories: 627-1028 kcal
• Tsawon Lokaci: Mintuna 88
• Wahala: 5
• Kayan aiki: dumbbells (a cikin rabi na biyu na ajin)
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: duka jiki

Wani motsa jiki mai tsanani 1000 adadin kuzari. Haka kuma wani hadadden aiki ga dukan jiki, wanda ya haɗa da motsa jiki don abs, cardio ta lokaci da kuma ƙarfin sashi tare da ma'auni. A cikin tsarin horo za ku ji gaba ɗaya tawayar, amma a ƙarshen shirin zai sa ku ji kuzari da farin ciki sosai.

Tsarin horon (a brackets misali motsa jiki):

• 6 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 10 Abs da Obliques Workout. Horowa a ƙasa don tsokoki na ciki, motsa jiki 10, motsa jiki na daƙiƙa 50, hutu na daƙiƙa 10 (Crunch, Plank da Supermen).
• Minti 36 HIIT na yau da kullun. motsa jiki na HIIT, motsa jiki na daƙiƙa 20, hutun daƙiƙa 10, zagaye da yawa (Burpee, squat Tsalle, squat Jacks, high Gwiwoyi, Plank Jacks)
• Jimlar Horarwar Ƙarfin Jiki na Minti 26. Ƙarfafa horo tare da dumbbells, motsa jiki 12, maimaita 10 don kowane motsa jiki (Bicep Curls, Tricep Extensions, Squats, Chest Presses, Hander Presses, Pullovers).
• Minti 8 Sanyi & Miƙewa. Hitch da mikewa.

3. Mahaukacin Cardio Workout Kalubalen Aikin motsa jiki mafi wuya

• Calories: 610-1098 kcal
• Tsawon Lokaci: Mintuna 61
• Wahala: 5
• Kaya: ba a buƙata
• Nau'in motsa jiki: cardio, HIIT, sautin
• Mayar da hankali: ƙananan jiki

Wannan horon tazarar akan adadin kuzari 1000 zai kasance da wahala sosai. Ingancin sa ya ƙunshi abubuwa masu zuwa: nauyin ku zai ƙaru tare da ƙara gajiya. Ina jiran ku motsa jiki 8 kawaiwanda ake maimaituwa a zagaye 6. Kuma tare da kowane zagaye, kaya zai karu.

A zagayen farko na atisayen na dakika 10 a zagaye na biyu da dakika 20 a zagaye na uku na dakika 30 da dai sauransu. Wannan yana nufin cewa zagaye na farko zai ɗauki mintuna 60 kacal da zagaye na karshe kusan mintuna 10. A kowane zagaye, hutu tsakanin kowane motsa jiki shine daƙiƙa 15. Tsakanin zagaye na minti 1.

darussan: Ƙafa ɗaya Burpee (L da R) Side Lunge Pops (L da R), Mt Climber Tashi, Squat Jacks, Push Up Jacks, High Knees.

4. 1000 Calories Workout: HIIT Cardio, Ƙarfi da Abs

• Calories: 406-1011 kcal
• Tsawon Lokaci: Mintuna 96
• Wahala: 4
• Kayan aiki: dumbbells
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, ƙarancin tasiri
• Mayar da hankali: duka jiki

Workout 1000 Kalori Workout ya wuce tare da Kelly da Daniel. Suna nuna motsa jiki mai sauƙi (marasa damuwa) da hadaddun motsa jiki. Za ku sami daidaitaccen rabo na shirin zuwa sassa: HIIT, nauyin wutar lantarki ga jiki duka da haushin motsa jiki na aiki. Wannan shirin ya fi sauƙi don hutawa, matakin da ake da'awar na rikitarwa - 4.

Tsarin horon (a brackets misali motsa jiki):

• 5 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 30 HIIT na yau da kullun. HIIT motsa jiki, motsa jiki na daƙiƙa 20, hutu na daƙiƙa 10, zagaye 10, dogon hutu 1 (Jack na gaba, Side Lunge Pop, Jumping Lunges, High Knees, Jumps Star, Spider Push Ups, Side Plank, Butt Kickers, Burpee)
• Jimlar Horarwar Ƙarfin Jiki na Minti 32. Ƙarfafa horo tare da dumbbells akan ƙa'idar tazara, 45 seconds motsa jiki 15 seconds hutawa, zagaye 8 (Matsarar ƙirji, Matattu, Squat, Madadin Lunge, Sumo Squat, Pullovers, Extensions Tricep na sama, Curtsy Lunge).
• Minti 14 Abs. Horo a ƙasa don Cora, motsa jiki 14, motsa jiki na daƙiƙa 50, hutu na daƙiƙa 10 (Karkatar da Rashanci, Masu iyo, Knee Tuck Crunch, Side Crunch).
• Minti 8 Sanyi & Miƙewa. Hitch da mikewa.

5. 1000 Calorie Workout Bidiyo-ƙarfin ƙarfi, HIIT Cardio da Abs

• Calories: 579-1018 kcal
• Tsawon Lokaci: Mintuna 84
• Wahala: 4
• Kayan aiki: dumbbells
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: duka jiki

Wani horon haɗin gwiwa Kelly da Daniel, kuma tare da ba matakin wahala mafi girma ba. Ana gudanar da shirin a cikin daidaitaccen tsari, don sashin wutar lantarki za ku buƙaci dumbbell.

Tsarin horon (a brackets misali motsa jiki):

• 6 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 33 HIIT na yau da kullun. motsa jiki na HIIT, motsa jiki na daƙiƙa 20, hutawa na daƙiƙa 10, zagaye 8 tare da motsa jiki 2 (Knee Plank Jack, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
• Minti 11 Abs da Obliques Workout. Horowa a ƙasa don tsokoki na ciki, motsa jiki 10, motsa jiki na daƙiƙa 50, hutu na daƙiƙa 10 (Masu iyo, Keke Crunches, Plank Matakai, Gefe Plank).
• Jimlar Horarwar Ƙarfin Jiki na Minti 25. Ƙarfafa horo tare da dumbbells, 8 combo exercises, 10 maimaitawa ga kowane motsa jiki (Squat + Overhead Press, Deadlift Fly, Lunge + Curl, Side Lunge + Lateral Rases, Pullover Bridge + Kicks).
• Minti 10 Sanyi & Miƙewa. Hitch da mikewa.

6. 1000 Calories Workout: HIIT Cardio, Jimlar Ƙarfin Jiki, Abs

• Calories: 671-1022 kcal
• Tsawon Lokaci: Mintuna 84
• Wahala: 5
• Kayan aiki: dumbbells
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: ƙananan jiki

Wani bidiyo daga horo akan adadin kuzari 1000. Tsarin ya kusan kama da shirye-shiryen da suka gabata. Wasu atisayen kuma ana maimaita su, amma a cikin wannan hadaddun an fi mayar da hankali kan ƙananan sashin jiki.

Tsarin horon (a brackets misali motsa jiki):

• 6 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 32 HIIT na yau da kullun. motsa jiki na HIIT, motsa jiki na daƙiƙa 20 - daƙiƙa 10 hutawa zagaye 13 (Jack Squat Burpee, Jump Lunges, Push Ups, Plank Jacks, Wall Sits)
• Jimlar Horarwar Ƙarfin Jiki na Minti 26. Ƙarfafa horo tare da dumbbells, motsa jiki 12, maimaita 10 don kowane motsa jiki (Matsarar ƙirji, Matattu, Reverse Fly, Pullovers, Bridge, Lunges, Overhead Presses, Tricep Extensions, Ciki Ciyawa Kiwan).
• Minti 11 Abs. Horowa a ƙasa don tsokoki na ciki, motsa jiki 10, daƙiƙa 45 motsa jiki na daƙiƙa 15 hutu (Crunc, Kekuna, Superman).
• Minti 6 Sanyi & Miƙewa. Hitch da mikewa.

7. 1000 Calories Workout: Mahaukaci HIIT & Jiki Workout

• Calories: 710-1125 kcal
• Tsawon Lokaci: Mintuna 94
• Wahala: 5
• Kaya: ba a buƙata
• Nau'in motsa jiki: cardio, HIIT, sautin
• Mayar da hankali: duka jiki

Wannan atisayen ya cika nauyi asara. A cikin bidiyon guda ɗaya ya ƙunshi motsa jiki na zuciya, horon ƙarfi, plyometrics, horo na aiki, Pilates, kickboxing, yoga, motsa jiki don ciki, gindi, cinyoyi da jiki na sama.

Wannan gaskiya ne m motsa jiki. Babu wani tsari na musamman, zaku canza motsa jiki daban-daban da yawan bugun zuciya a cikin aji. Tasirin motsa jiki na plyometric tare da motsa jiki na kwantar da hankali a ƙasa, don haka shirin zai iya jurewa ko da a cikin mintuna 90.

8. 1000 Calories Workout: HIIT, Ƙarfafa Horarwa, Abs

• Calories: 810-1260 kcal
• Tsawon Lokaci: Mintuna 93
• Wahala: 5
• Kayan aiki: dumbbells
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: duka jiki

Daniel ya haɓaka babban motsa jiki don adadin kuzari 1000 kuma yana da cikakken kewayon motsa jikidon cika dukkan ƙarfin ku. Shirin ya haɗa da zaman HIIT da motsa jiki don ɓawon burodi, ɓangaren ƙarfi tare da ma'auni da ɓangaren zuciya mai tsanani. Jikinku zai ƙone!

Tsarin horon (a brackets misali motsa jiki):

• Dumi Minti 6. Cardio motsa jiki.
• Minti 25 HIIT. HIIT motsa jiki, motsa jiki 8. 20 seconds motsa jiki 10 seconds hutawa (Squat Rike Burpee, Plank to Push Up, Manyan Gwiwoyi, Matakan Side, Ƙaƙwalwar Biyu, Kickers Biyu, Jumping Lunge, Push Up Seal)
• Minti 10 Core. Motsa jiki don duk haushin tsaye ko kwance a ƙasa. motsa jiki na daƙiƙa 50, hutun daƙiƙa 10 (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Rasha karkatarwa, Plank).
• Ƙarfin Minti 20. Ƙarfafa horo tare da dumbbells, motsa jiki 7, zagaye 3 (Kirji, lanƙwasa a jere, Latsa kafada, Janye sama, Ƙarfafa Tricep na Sama, Bicep Curl)
• Minti 15 Cardio. motsa jiki na Cardio, motsa jiki 15, 60 seconds kowane motsa jiki ba tare da hutawa ba (Jumping Jack + Butt Kickers, Madadin Lunges + Sumo Squat Kick, Push Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, Lateral Jumps).
• Minti 6 Ayi Hudu. Hitch da mikewa.

9. 1000 Calories Workout: HIIT Cardio, Ƙarfi, Kickboxing da Abs

• Calories: 534-1004 kcal
• Tsawon Lokaci: Mintuna 64
• Wahala: 5
• Kayan aiki: dumbbells, benci (na zaɓi)
• Nau'in motsa jiki: cardio, HIIT, ƙarfi, sautin
• Mayar da hankali: duka jiki

Wani motsa jiki don adadin kuzari 1000 daga Daniyel: zai kai ku kadan kadan, amma yayi alƙawarin zama nauyi mai tsanani. Ana jiran ku HIIT, ɓangaren wutar lantarki don saman, bugun bugun zuciya da motsa jiki. Domin motsa jiki na iko zai buƙaci benci, amma zaka iya yin ba tare da shi ba.

Tsarin horon (a brackets misali motsa jiki):

• 5 Minti XNUMX Dumuntar Cardio. Cardio motsa jiki.
• Minti 16 HIIT Cardio. motsa jiki na HIIT, motsa jiki 10, motsa jiki na daƙiƙa 20, hutun daƙiƙa 10, zagaye 3 (star Tsalle, Side - Plank, tura Sama, squat Jack, tura Up Jack, Tuke Tsalle, Burpee, high Gwiwoyi, tsalle huhu).
• Koyarwar Ƙarfin Jiki na Minti 13. Ƙarfafa horo tare da dumbbells don babba jiki. Ƙungiyoyi 3 na motsa jiki 2, 10 reps (Chest Press, Bent Over Fad Row, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions)/
• Minti 10 Cardio Kickboxing. 6 cardio-kickboxing hade motsa jiki don maimaita 10 a kowane gefe (2 Jabs + 2 Crosses, 2 Slow-Mo Reps, 2 Samarwa + 2 Kugiya, 2 Gwiwoyi + Jab + Giciye).
• Minti 12 Core da Cardio. Motsa jiki zuwa haushi da tazarar zuciya. Yin tsalle a madadin tare da motsa jiki a ƙasa don yin haushi. 45 seconds motsa jiki 15 seconds hutu (Jack Tripple, Side Plank, Jack na gaba, Supermen, Fly Jack, Madadin Lunges, Crisscross Crunch).
• Minti 5 A sanyaye kuma Miƙewa. Hitch da mikewa.

Ba za ku iya jira don fara horo daga Kelly da Daniel ba? Fara yau! Kuma za mu ji ra'ayoyinku kan shirin:)

Duba kuma: 20 TABATA horo a cikin harshen Rashanci tashar youtube tashar FitnessoManiya.

Don asarar nauyi, Don iko, Don kuzari da haɓakar tsoka, horon tazara