Contents
- Motsa jiki na Cardio tare da mai da hankali kan cor daga Fitness Blender
- 1. Motsa jiki na Cardio tare da sauya atisaye
- 2. Motsa jiki na Cardio tare da sauya atisaye
- 3. Samun TABATA tare da bada muhimmanci ga ciki
- 4. Samun TABATA tare da bada muhimmanci ga ciki
- 5. motsa jiki + motsa jiki don ciki
- 6. Cardio + motsa jiki KOR + yoga
- 7. Samun TABATA tare da bada muhimmanci ga ciki
- 8. Koyan wasan Kickboxing + atisaye domin ciki
- 9. Tazarar motsa jiki na motsa jiki na ciki
- 10. Motsa jiki na Cardio tare da sauya atisaye
- 11. Motsa jiki na Cardio tare da sauya atisaye
- 12. motsa jiki + motsa jiki don ciki
Ciki ita ce babbar matsalar mata da yawa. Ofayan hanyoyin da suka fi dacewa don magance ciwon ciki shine haɗuwa da motsa jiki da motsa jiki don murfin tsoka. Muna ba ku babban zaɓi na motsa jiki na motsa jiki don ciki daga FitnessBlender daga Cardio da Abs Workout wanda zai taimaka muku don ƙona adadin kuzari da ƙarfafa ƙwayoyin ciki.
Don dacewa da motsa jiki Cardio da Abs FitnessBlender daga?
- Wadanda ciki da kugu suka kasance yankin matsala.
- Ga waɗanda suke so suyi aiki tuƙuru don ƙarfafa murfin ƙwayar tsoka.
- Ga waɗanda ke neman aikin motsa jiki mai inganci don ƙona calories.
- Ga wadanda suke so su rasa nauyi.
Daniel da Kelly suna ba da babban horo na tazara, wanda ke motsa jiki tare da motsa jiki a ƙasa don ciki da kuma murdede tsarin. Kuna jiran motsa jiki mai motsa jiki da ƙananan hutu yayin atisayen akan Mat. Ba za ku iya ƙone adadin kuzari yadda ya kamata ba kawai ku ƙarfafa ƙwayoyinku, ku ja ciki ku yi aiki a yankin da kugu. Karatuttukan sun haɗa da motsa jiki na plyometric mai fashewa, motsa jiki na bayan ga tsokoki na ciki, motsa jiki don ciki yayi aiki ta baya da kugu, madauri don strengtheningarfafa ƙarfin corset.
Shirye-shiryen yawanci yakan ɗauki mintuna 30-40 kuma ana yin su ba tare da kaya ba. A cikin bayanin da ke ƙasa yana nuna tsawon darasin, matakin wahala (daga cikin 5), kalori, jerin motsa jiki - bayanan da masu horarwa na FitnessBlender suka gabatar. Wasu daga cikin waɗannan motsa jiki na motsa jiki don ciki basu haɗa da dumi da haɗuwa ba, don haka tabbatar da gwada su da kanku. Misali:
- Dumama: https://youtu.be/iYFKB5fgqtQ
- Hitch: https://youtu.be/u5Hr3rNUZ24
Idan yankinku na matsalar shine cikinku to kuyi waɗannan motsa jiki sau 3-4 a sati. Idan kuna da matsala yankin shine ƙananan ɓangaren jiki, kuyi waɗannan motsa jiki sau 1 a mako don ƙarfafa murfin tsoka, da sauran kwanakin suna yin motsa jiki na motsa jiki na jiki gaba ɗaya da motsa jiki don cinyoyi da gindi. Misali, kalli:
- Exercisesananan motsawar tasirin 14 na cinyoyi da gindi ba tare da tsalle daga GymRa ba
- Babban horo na ƙarfi 15 tare da dumbbells don ƙafafu da gindi daga FitnessBlender
Hakanan, kar a manta da horar da dukkan jiki gabaɗaya:
- Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
Motsa jiki na Cardio tare da mai da hankali kan cor daga Fitness Blender
1. Motsa jiki na Cardio tare da sauya atisaye
- Calories: 257-407
- Tsawon Lokaci: Mintuna 37
- Wahala: 4
- Ba tare da dumi da sanyi ba
A wannan motsa jiki na motsa jiki don jiran ku 7 zagaye na motsa jiki. Kowane zagaye ya ƙunshi motsa jiki biyu: motsa jiki na 1 da motsa jiki 1 don ƙafafu a ƙasa. An gudanar da motsa jiki na dakika 30, ana maimaita kowane zagaye a zagaye 2. Sabili da haka, zaku maye gurbin cardio don ƙona calories da motsa jiki don sautin tsokoki na ciki.
Aiki:
- Gwanayen tsalle; Gwiwar Gwiwa
- Tsalle kai tsaye tare da Gwiwar Sama; Crisscross Crunches
- 4 Matakan Jack + 2 Masu Tsallakawa Masu Tsallakawa; Tsayayyen Plank Hold
- Tsugunnawa da Hugiya; Gicciye taɓa Crunch
- 2 Tsalle Tsalle; Scissor Kicks
- Tsayayye Crunch Ja; Kwallon Flutter
- Sarfin ;arfi; Windmill Jackknife Crunch
Manyan takalmi masu gudu 20 na mata don dacewa
2. Motsa jiki na Cardio tare da sauya atisaye
- Calories: 261-374
- Tsawon Lokaci: Mintuna 30
- Wahala: 4
- Tare da dumi-dumi, ba tare da matsala ba
Wannan motsa jiki na motsa jiki don ciki ya ƙunshi zagaye 8 na motsa jiki. A kowane zagaye ya haɗa da motsa jiki guda biyu: motsa jiki 1 da motsa jiki 1 don cikinku a ƙasa. Cardio ya sake motsa jiki a saiti 4 na zagayen TABATA: Aikin dakika 20 da dakikoki 10 sun huta. Motsa jiki don cikin ciki anyi a hanya 1 akan dakika 50.
Aiki:
- Tsalle squats, V Zaunar da Legafa Dubu
- Hawa Sama Sama; Ulara ƙwanƙwasa
- 4 Butt Kickers + 2 Matakan Jack; Dutsen Top Rashawa karkatarwa
- Gudun Gudun Gudun Hijira; Karkatawa Crunches
- Istedunƙwan Highunƙwasa masu Girma; Keken C keke
- Tsalle Tsalle + 3 Hops; Gyara juyayi
- 2 ookungiyoyi + 2 Babban Yankewa; Oblique Jack Knife Crunches
- Yatsan Kafan Hannun Hannun, Sauyawa Kirar Kukuni
TOP 30 mafi kyawun motsa jiki
3. Samun TABATA tare da bada muhimmanci ga ciki
- Calories: 387-758
- Tsawon Lokaci: Mintuna 60
- Wahala: 5
- Tare da dumi-dumi da damuwa
Lokaci ne na tsananin horo TABATA tare da girmamawa akan tsokoki. Shirin ya hada da zagaye 12 TABATA na mintina 4. A kowane zagaye kammala motsa jiki guda daya karkashin makircin aikin dakika 20, dakika 10 huta, kusada 8. Hanyoyin motsa jiki na motsa jiki tare da zagaye na motsa jiki don ciki.
Aiki:
- Canja ƙafa Dutsen Hawa
- Mini almakashi
- Tsalle jacks + High Kick
- Kafana Matsa Crunch
- Canjawa Burpee
- Matakan Plank
- Tafiya Kasa Plank
- Plank na gefe tare da Kafa Kafa (Hagu)
- 4 Babban Gwanin Plusara Maɗaukaki
- Plank na gefe tare da Kick Kick (Dama)
- Faɗaɗɗen Jump Plus 3 Hops Baya
- Rasha Twist
TOP 50 masu horarwa akan YouTube: zaɓin mu
4. Samun TABATA tare da bada muhimmanci ga ciki
- Calories: 210-402
- Tsawon Lokaci: Mintuna 30
- Wahala: 4
- Ba tare da dumi da sanyi ba
Wannan aikin motsa jiki na ciki shine TABATA. Kelly yana ba da motsa jiki na motsa jiki da motsa jiki don haushi, an maimaita shi a cikin saiti 4 bisa ga makircin aikin 20 sakan da sakan 10 hutawa. Motsa jiki ana yin su ne bi da bi ɗaya (ba biyu-biyu ba), a tsakanin su sun huta a cikin sakan 20. Kuna buƙatar dumbbells.
Aiki:
- Rolling Plank Kafa Ya dauke
- Kafana Touch Crunches
- Masu Hawan Sama + Masu Tsalle
- Flatterkicks
- Jack Jump + High gwiwoyi
- Bike Pulse Keke
- Surfe Burpees
- Da'ira Crunches
- Layukan Lakin Tsaye
- Side Star Dips
- Tsabta + Latsa
- Juyawa + Tsawo
- A Cikin Burpees
- Ulara ƙwanƙwasa
GASKIYAR GASKIYA: zaɓi mafi kyau
5. motsa jiki + motsa jiki don ciki
- Calories: 316-533
- Tsawon Lokaci: Mintuna 40
- Wahala: 4
- C dumi-dumi da damuwa
Wannan motsa jiki na motsa jiki na ciki ya ƙunshi sassa biyu: TABATA mai kwakwalwa (mintina 15) da motsa jiki + na ciki (ciki na mintina 15). A bangare na farko zaka sami zagaye 6 na atisaye 2 a kowane zagaye, ana maimaita shi a cikin kafa hudu a tsarin makircin 4 sec / 20 sec. A bangare na biyu, zaku maye gurbin motsa jiki na motsa jiki da motsa jiki don ciki game da makircin na 10 sec / 45 sec 15.
TABATA-bangare:
- Squat Jack Burpees; Tsalle Tsayi na Latsa + Tsallake Tsallake
- Surfboard Samu Ups; Tsalle Mai Tsayi + Tsalle Tsugune
- Burpee + squat Riƙe; Tauraruwar Tauraruwa + 1 Reverse Lunge
- Mt Climber Warrior Lunge; Tsalle Jaka
- 3 Canjin Pulse Lunge; Tura Matsa + Kafan Kafan
- Tsalle Tsalle-tsalle + gwiwa; Atungiyoyin Pops
Kone Cardio + Abs:
- Up & Over Hops; Gwiwar Gwiwa
- High Knee Ya Riƙe; Flatterkicks
- Tashi Jaki; Kafana Touch Crunches
- Tsalle-tsalle na gefe; Keken Kaya
Manyan ayyuka 20 don matsayi da baya
6. Cardio + motsa jiki KOR + yoga
- Calories: 207-330
- Tsawon Lokaci: Mintuna 35
- Wahala: 4
- C dumi-dumi da damuwa
Wannan motsa jiki na motsa jiki don ciki shine haɗin shirye-shirye daban-daban kuma an haɗa shi da sassa uku. Kashi na farko: cardio + cor (minti 10) na biyu: tsarkakakken zuciya (minti 10) kashi na uku: yoga + mikewa (minti 10). Ana aiwatar da bangarori biyu na farko bisa tsarin TABATA. Kelly da Daniel suma sun nuna sassaucin aikin.
Darasi (yoga):
- Tsalle Tsalle Tsalle + Kick; Legafa ɗaya Jacknife Crunch
- Tsaga Tsalle Burpees; Plank In & Out
- Tsalle Tsugune
- Dutsen Hawan Sama Ku Tashi
- Tauraruwar Tauraruwa
- Tsalle Faɗuwar Juya baya
- Side Mataki squat
Elliptical trainer: fa'ida da rashin amfani
7. Samun TABATA tare da bada muhimmanci ga ciki
- Calories: 168-336
- Tsawon Lokaci: Mintuna 30
- Wahala: 4
- C dumi-dumi da damuwa
A wannan motsa jikin zaku samu zagaye 4 TABATA na mintina 4. A kowane zagaye ya haɗa da motsa jiki guda biyu: motsa jiki na 1 da motsa jiki 1 don haushi, wanda ya sauya kuma maimaita saiti 4. A ƙarshen shirin, Daniel ya shirya maka katako na minti 2.
Aiki:
- Burpee; Jackknife Crunch
- Tafiyar tsalle; Masu iyo
- Tsalle Taurari; Hip Oblique ya ɗaga L&R
- Shura Ta hanyar; Keken Kaya
- 2 Min Plank Burnout
10arin XNUMX na musamman don ci gaban tsoka
8. Koyan wasan Kickboxing + atisaye domin ciki
- Calories: 225-585
- Tsawon Lokaci: Mintuna 50
- Wahala: 4
- C dumi-dumi da damuwa
Tushen wannan motsa jiki na motsa jiki don ciki shine buga wasan harbi da motsa jiki daga wasan kare kai. Shirin yana da wadatar gaske kuma ya haɗa da darussan zagaye 5:
- Mahimmi (minti 5): motsa jiki akan ciki da baya
- Kickboxing (minti 10): buga wasan
- Maballin (minti 5): katako
- Kickboxing (minti 10): buga wasan
- Mahimmi (minti 5): motsa jiki a kan baya da gefen madauri
Manyan bidiyo 20 na zuciya don rasa nauyi daga Popsugar
9. Tazarar motsa jiki na motsa jiki na ciki
- Calories: 128-258
- Tsawon Lokaci: Mintuna 30
- Wahala: 3
- Babu ɗumi-ɗumi, tare da ɗaci
Wannan tsarin horo ne mai matukar ban sha'awa. Shirin ya kunshi motsa jiki zagaye 4. A kowane zagaye zaka gudanar da nau'ikan atisaye 6: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, planks, cardio, Pilates, spin). Ba a maimaita motsa jiki ba, saboda haka tabbas ba za ku gundura ba! Ana yin motsa jiki bisa ga makirci: aikin dakika 45, sakan 15 saura.
- Zane 1: Dafafun ropafan Legafata; Kankara na Plank +; Canja ƙafa Burpee; Kafan yatsu; Walkdown Baya; Flutterkick.
- Zane 2: 3 Hanyar Crunch; Plank Jack + Kafa Legaukaka; 3 Butt Kicker Saukad da; Pilates Saw; Karen Tsuntsaye;
- Zane 3: Bridge + Kafana Touch; Plank Up Downs; Hungungunan tsalle; Takun kafa; Ninkaya; Rasha Twist.
- Zane 4: Legungiya ɗaya Jackknife; Supine Plank + Kiwata; Tsallaka Tsallaka Tsallake Tsallake Tsalle; Bin Takun Kafu; Baya Bow gicciye; Kafan Pan bugun yatsa.
Yadda ake zaɓar dacewa Mat
10. Motsa jiki na Cardio tare da sauya atisaye
- Calories: 217-348
- Tsawon Lokaci: Mintuna 30
- Wahala: 3
- C dumi-dumi da damuwa
A cikin wannan shirin, aikin motsa jiki na dabam (a cikin salon TABATA) da atisaye don ɓawon burodi (aiki na dakika 45/15 sakan sauran) Dukkanin masu horarwa sun shirya atisayen zuciya 4 na motsa jiki 2 atisaye kowane rukuni da rukuni 3 na atisaye don haushi don motsa jiki 3 a kowane rukuni.
- HIIT: 2 gwiwoyi + Fadada Tsalle-tsalle; 3 Hops na gefe + Burpee.
- core: Afafun diddige 3 + Tsawo; Abarfafa T + os akasin yatsan ;asa; Kafaffen Mala'ikan Snowanƙara.
- HIIT: 180 Jump Squats; Iyakokin Lateral.
- core: Hoto 4 Saukad da Kafa; Karnukan Tsuntsaye; Baya baka + Para.
- HIIT: Falo + Kushi; Sumo Jirgin Ruwa.
- core: Kashe Kwallan Kwal + + Tsoma; Sauran Side; Daruruwan.
- HIIT: Gwanayen squat; Tsalle Jaka.
Yadda za a cire gefen: motsa jiki 20 + 20
11. Motsa jiki na Cardio tare da sauya atisaye
- Calories: 180-390
- Tsawon Lokaci: Mintuna 35
- Wahala: 4
- C dumi-dumi da damuwa
Wani motsa jiki daban-daban na motsa jiki don ciki, ana da tabbacin ba za a gundura ba. A cikin wannan shirin ana yin atisaye sau ɗaya ba maimaitawa. Yana jiran saba FitnessBlender makirci: 20 seconds aiki da 10 seconds huta. Darasi biyu na motsa jiki suna canzawa motsa jiki biyu don ɓawon burodi. Gabaɗaya, shirin ya haɗa da atisaye kusan 40 daban-daban.
Fitness-gum - kayan aiki masu amfani ƙwarai
12. motsa jiki + motsa jiki don ciki
- Calories: 219-421
- Tsawon Lokaci: Mintuna 35
- Wahala: 4
- C dumi-dumi da damuwa
A cikin wannan shirin sassan cardio na mintina 6 masu canzawa tare da sassan ciki cikin minti 2. Bangaren cardio shine tsarin TABATA. Motsa jiki don ɓawon burodi ana yin shi ne don kewayon aikin sakan 50, sakan 10 hutawa.
- HIIT: Zagaye 1. Burpee + Turawa; Kafana Fata Samu Tashi; Feafafun Quickafaji da sauri; Tsallake Tsalle Tsalle; Tauraruwar Tauraruwa + Burpee; Sumo Lunge zuwa Tsalle.
- Core: 1 Zagaye. Crisscross Crunch; Kafana Touch Crunch.
- HIIT: Zagaye 2. Babban Gwiwa + Jacking Jack; Masu hawan dutse; Squat Jack + Tsalle; Lizard Hops; Gabatar Jack + Squat Pops; Hatimin Turawa Sama.
- Core: Zagaye 2. Rasha Twist; Karkatar Baya Baya.
- HIIT: Zagaye 3. Tauraruwar Tsalle + Gwiwa; Tafiya Knee + Plank Knee; Burpee + Jab Giciye; Supine Tura Up + Kafana Tattara Ku Tashi; Tsalle Gidan shakatawa + Babban hanya; Jab, Gicciye.
- Core: Zagaye 3. Hip Hip Ra'ayi L; Side Hip Raise R
TABATA motsa jiki: mafi kyawun tarin 10
Duba kuma sauran abubuwanda muke amfani dasu na motsa jiki:
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Manyan 50 mafi kyau don motsa jiki
- Manyan 20 mata masu gudu masu kyau don gudana lafiya
- Duk game da tura-UPS: fasali + zaɓuɓɓukan turawa
Slimming, ciki, motsa jiki na motsa jiki, motsa jiki na Cardio