Manyan motsa jiki na motsa jiki guda 20 na mai da kiba da ragin nauyi, tashar Youtube, Popsugar

Zabi kanku ingantaccen motsa jiki na cardio ban da ainihin ayyukan sa? Muna ba ku zaɓi iri-iri na motsa jiki na cardio don ƙone mai a gida daga tashar motsa jiki POPSUGAR.

Bidiyo iri-iri akan tashar youtube Popsugar yana ba da izini kowa ya sami abin da ya dace da ku. Amma kafin ci gaba zuwa bidiyon bita na cardio don asarar mai, bari mu tuna abin da amfaninsu yake.

Dalilai 5 da yasa kuke buƙatar yin motsa jiki na cardio:

  • don asarar nauyi da rage girman jiki
  • don karin calories kona
  • don inganta aikin tsarin zuciya da jijiyoyin jini
  • don hanzarta tafiyar matakai na rayuwa
  • don ƙara haƙuri
  • don kawar da wuraren matsala a kan hannu, ciki da kafafu.

Motsa jiki na Cardio don ƙona kitse

Aikin motsa jiki na cardio yana ɗaukar mintuna 20-45. Yawancin su ana yin su tare da nauyin jikin nasa, wanda ke nufin ba ku buƙatar ƙarin kayan aiki (masu nauyi). Duk shirye-shirye masu horarwa ne daban-daban kuma kowanne yana ba da takamaiman hanyar gudanar da azuzuwan. Kuna jiran fagage masu zuwa: TABATA, wasan motsa jiki, na'urar plyometrics, raye-raye, damben motsa jiki na cardio da kickboxing.

20 motsa jiki motsa jiki don ƙona mai

1. Horarwar tazara ta cardio (minti 30)

Tunanin motsa jiki na motsa jiki don ƙona kitse a gida yana ba da Anna Renderer, wanda shine babban tashar YouTube mai horarwa da Popsugar. Ana gudanar da shirin a zagaye biyu, a kowane zagaye za a ba ku 2 na motsa jiki na motsa jiki. Tsakanin zagaye na motsa jiki akwai ƙananan hutu, amma duk horo yana faruwa a cikin ci gaba mai girma.

Kocin yana ba da motsa jiki na motsa jiki na yau da kullun ba zai haifar muku da matsala ba, amma zai taimaka ƙona matsakaiciyar adadin kuzari a cikin mintuna 30: tsalle-tsalle hannuwa da ƙafafu, gudana tare da ɗaga gwiwa mai tsayi, da zaɓuɓɓuka daban-daban na sprints, tsalle-tsalle, Jogging a kwance da sauransu. Wannan motsa jiki ne mai kyau na cardio, wanda zai iya zama shirin gida da kuka fi so. Ba'a buƙatar kaya.

TOP 50 mafi kyawun masu horarwa akan YouTube

One Manyan Calories Tare da Wannan Motsa Jikin Cardio Za Ku Iya Yi A Gida

2. motsa jiki na Cardio bisa kickboxing (minti 45)

Wannan motsa jiki na cardio dangane da kickboxing zai taimaka muku wajen haɓaka ƙimar zuciya don tsananin ƙonewa da ƙarfafa tsokar zuciya. Sana'ar ita ce Janet Jenkins, wacce tana daya daga cikin shahararrun masu horar da 'yan wasa a duniya. Shirye-shiryen sa misali ne na nauyin nauyi don asarar nauyi da sautin tsoka.

Idan ba zato ba tsammani ka yi tunanin cewa motsa jiki bisa kickboxing, yana da wani cakewalk, to Janet zai ba ka mamaki. Daban-daban kicks da swings musanyawa tare da tsananin tsalle, don haka bugun zuciyar ku zai tashi zuwa matsakaicin dabi'u don ingantaccen ƙona calories. A ƙarshe za ku sami ɗan gajeren tsarin motsa jiki a latsawa. Ƙididdiga ba lallai ba ne, amma tawul ya fi kyau a yi a hannu.

3. Horon TABATA mai tsanani shine zagaye 8 (minti 45)

Wannan horon tazara zai jawo hankalin duk masoya TABATA. Shirin daga koci Raneir Pollard ya ƙunshi zagaye 8, darussan ana yin su akan ka'idar motsa jiki na daƙiƙa 20 da hutu na 10 seconds. A kowane zagaye za ku sami adadin motsa jiki waɗanda ke canzawa ko suna ƙara nauyi:

Har ila yau, masu horarwa suna nuna nau'in motsa jiki mai sauƙi, don haka shirin ya dace da duk matakan motsa jiki.

TABATA: 10 shirye-shirye da aka shirya

4. Yaƙin Jiki yana dogara ne akan fasahar yaƙi (minti 30)

Yakin Jiki - kyakkyawan shirin zuciya ne wanda tabbas zai zama sabbin ayyukan motsa jiki. Ajin da ya dogara da motsi daga fasahar martial yana haɗa abubuwa na dambe, kung fu, Taekwondo, kickboxing, capoeira da kuma Thai Damben.

Wannan aikin motsa jiki ba zai zama ƙalubale masu ƙalubale ba, don haka ajin ya dace har ma da waɗanda ke da matsala wajen tunawa da sabon wasan kwaikwayo. Bugu da kari, shirye-shirye a cikin wannan salon an rage ganguna kamar Tushen wannan motsa jiki na cardio ba tsalle ba ne, da nau'i-nau'i da kullun. Ba za ku lura da yadda za ku tashi minti 30 ba! Ba a buƙatar kaya.

5. Rawar Aerobic don asarar nauyi (minti 25)

Wasan motsa jiki na rawa don ƙona kitse a gida ya shirya muku da mai horarwa Simone de La Rue (kocin da aka fi so Anne Hathaway). Wannan shirin ya fi tunawa da darasin rawa ba, da kuma ajin juzu'i na yau da kullun. Ba za a yi wasan kwaikwayo mai wahala ba, amma ku kasance cikin shiri don canza motsi da sauri kuma ku koyi ƙaramin haɗin gwiwa.

Kusan duk kocina na farko suna yin wasan a hankali a hankali don ku iya tunawa da su kuma a sauƙaƙe maimaita su. Shirin ba shi da wahala ko da ba masu rawa ba ne. Zaman yana gudana ba tsayawa, don haka zai buƙaci juriya mai kyau na zuciya da jijiyoyin jini. Ba a buƙatar kaya.

The Cardio Dance Workout Celebs Love

6. Horarwa mai tsanani na madauwari (minti 20)

Wannan tazara ta motsa jiki na HIIT na mintuna 20 cikakke ne ga waɗanda ba su da lokaci mai yawa don motsa jiki, kuma suna ƙona adadin kuzari. A cikin wannan shirin za ku sami zagaye 4 na atisaye 4 a kowane zagaye tare da gajeriyar tsayawa don hutawa.

Horon da ya dace da matakin horo ya fi matsakaici, amma ɗaya daga cikin 'yan matan da ke nuna motsa jiki don farawa. Saboda haka, bisa ka'ida, shirin zai kasance mai yiwuwa ga kowa da kowa. Yana ba da darasi masu zuwa: Gudun gudu tare da ɗaga gwiwa mai tsayi, tsalle tare da kiwo na ƙafafu a cikin iska, bambancin katako da motsa jiki mai dacewa daga yoga. Ba a buƙatar kaya.

7. Babban motsa jiki don ci gaba (minti 30)

Amma wannan tasiri cardio motsa jiki dace kawai ga ƙwararrun ɗalibi waɗanda ba sa tsoron tsalle tsalle. Sana'ar ita ce Anna Garcia, wacce aka sani da manyan shirye-shiryenta. Koyaya, wannan bidiyon yana nunawa kuma yana da ƙarancin tasiri na motsa jiki wanda zai taimaka inganta haɓaka horo.

Shirin ya kunshi zagaye da dama:

Za ku sami burpees masu yawa, tsalle-tsalle na plyometric, katako, tsalle-tsalle, squats. Kuma duk wannan tare da dumbbells!

YADDA AKA ZABA DUMBBELLS

8. Damben Cardio tare da ma'aunin nauyi (minti 35)

Idan kana da kyakkyawan hali ga shirye-shirye bisa abubuwa daga daban-daban Martial arts, sa'an nan kokarin video daga m kocin Krista Di Paolo. Yana bayar da wani irin Damben motsa jiki, inda za ku sami adadi mai yawa na ƙungiyoyin dambe tare da dumbbells.

Kuna buƙatar dumbbell na nauyi (0.5-1 kg). Amma idan ba ku da dumbbells, za ku iya horarwa ba tare da su ba ko maye gurbin su da ma'auni don makamai. Baya ga naushi da harbi za ku yi tsalle-tsalle masu sauƙi don ƙarin ƙona calories. Hakanan zaku sami sassa da yawa a ƙasa, waɗanda suka haɗa da motsa jiki don ainihin tsokoki.

9. Horarwa mai zurfi tare da tazara na 40/20 (minti 20)

Kuma wani babban motsa jiki na motsa jiki na cardio ba tare da kayan aiki daga Anna Renderer wanda yakamata ya cika horon bankin ku na piggy. Shirin yana gudana bisa ga makirci 40 seconds aiki da 20 seconds sauran. Aikin motsa jiki ya ƙunshi zagaye biyu, a kowane zagaye na motsa jiki ana maimaita sau biyu.

Kuna jiran motsa jiki na "gargajiya", wanda ke faruwa akai-akai a cikin horo tare da nauyin nasu, squats tare da tsalle, plank, tura-UPS, tsalle, burpee, gudu a kwance, plyometric lunges. Kusan cikakke-minti 20 ga masu sha'awar motsa jiki na cardio.

10. Rawa, Dambe da gindin murya (minti 30)

Ƙona calories, sautin murya, rasa nauyi kuma ƙara ƙarfin ku tare da wannan motsa jiki na gyrosigma cardio na minti 30. Yi shiri don haɗa abubuwan da suka fi so guda uku a cikin shiri ɗaya: raye-rayen wasa, tazara, Dambe da atisayen toning don gindi. Duk da haka, wannan motsa jiki ba kawai yana aiki da tsokoki na buttocks ba, har ma da dukan jiki.

Shirin ya dace da matsakaicin matakin horo, amma masu horarwa suna ba da girgiza sosai. Za ku sami hops da yawa, haɗe tare da motsa jiki daga wasan motsa jiki da motsin rawa mai sauƙi. Horo yana da ɗorewa, amma akwai ɗan hutu kaɗan.

Ayyukan TOP 50 don gindi

11. Salon rawa na TABATA (minti 30)

Wannan babban mashahurin bidiyon ya sami ra'ayi miliyan 12 a kan tashar Popsugar da abubuwan so 200,000, kuma tabbas ba iyaka ba ne! Shirin shine shahararren kocin Kira Lasha. Babban abin da aka ba da horo shine haɗin gwiwa na musamman na motsa jiki mai tsanani tare da abubuwa na hip-hop, wanda aka gina akan ƙa'idar TABATA: aiki na daƙiƙa 20, sauran daƙiƙa 10.

Ya dace da matsakaici da matsakaicin matsakaicin matakin horo. Kiera lashe yana ba da motsa jiki mai araha wanda ya ƙunshi tsokoki na babba da ƙasa. Sabili da haka, duk da sauƙin sauƙi, shirin zai sa ku da kyau don yin gumi. Ba a buƙatar kaya.

12. Horon Cardio matsakaici matsakaici (minti 30)

Wannan horarwar tazara don asarar nauyi da ƙarfafa tsokoki masu dacewa da kewayon mutane da yawa. Masu farawa wannan motsa jiki na cardio zai yiwu, don matsakaicin matakin zai zama mafi kyau ga kaya, kuma masu ci gaba dole ne su matse t-shirt bayan darasi.

Shirin ya ƙunshi zagaye biyu, ana maimaita motsa jiki a kowane zagaye sau biyu. Za ku canza toning da motsa jiki na cardio tare da ƙananan hutu. A ƙarshe masu horarwa sun shirya muku ingantaccen saiti akan manema labarai.

13. Sauƙaƙe motsa jiki na cardio dangane da dambe (minti 30)

Wannan motsa jiki ne na cardio bisa motsin Dambe na hannuwa. Za ku ɗaga bugun zuciyar ku ba tare da tsalle tsalle ba, wanda akwai ƙaramin adadin. Baya ga wasan damben wasan dambe na rage kiba, za a sami gajeriyar motsa jiki na toning na tsawon mintuna biyar na ciki da gindi a tsakiyar shirin, inda za ku iya shan iska.

Horon da aka ƙera don horar da matakin matsakaici. Ƙwarewa da aiki tuƙuru, ƙila za a rasa nauyi. Koyaya, idan kun ɗauki nauyin nauyi ko dumbbells na kilogiram 1, to tabbas kuna buƙatar haɗa ƙarin tanadi don aiwatar da shirin.

14. 45/15 horo na tazara don asarar nauyi (minti 30)

A cikin wannan darasi za ku sami maimaita motsa jiki 7 a cikin zagaye 3. Ana yin motsa jiki bisa ga tsarin 45 seconds na aiki (a wannan lokacin za ku sami kaya mai kyau) da kuma hutawa na 15 seconds (a wannan lokacin, zaku iya yin numfashi mai zurfi kuma ku shirya don motsa jiki na gaba).

Darussan da aka bayar sun bambanta sosai: lunges, squats, planks, tsalle-tsalle, juyawa baya, gudu a wuri. Ba wai kawai za ku ɗaga zuciyar ku ba kuma ku ƙone yawancin adadin kuzari, amma sautin tsokoki. Ba'a buƙatar kaya.

15. Salon rawa na cardio mai tsanani (minti 30)

Kar a yaudare ku da waccan horon salon rawa. Za ku yi aiki a cikin taki mai tsananin gaske, don haka shirin ba shi da alaƙa da rawa pobremente haske. Sana'ar JJ Dancer, mashahurin mai horar da ƴan wasan Hollywood. Wani lokaci yana da alama tana da kuzari mara ƙarewa da baturi mara iyaka - haka horon yake da ƙarfi.

Za ku sami adadi mai yawa na tsalle-tsalle da motsa jiki tare da ƙungiyoyin raye-rayen Latin, tweking, da hip-hop. Shirin yana da kyau sosai kuma yana da kaya mai kyau. Horo ba ya barin sha'ani ko da nisa daga masu rawa.

16. Horon Cardio "ba tsayawa" akan adadin kuzari 500 (minti 45)

Wannan bidiyon yana daya daga cikin shahararru a tashar YouTube ta Popsugar. Fiye da ra'ayoyi miliyan 11 da dubban ɗaruruwan abubuwan so suna magana da yawa. Janet Jenkins yana ba da motsa jiki mai tsanani na motsa jiki wanda ya haɗu da nau'in motsa jiki iri-iri don asarar nauyi da sautin tsoka.

The peculiarity na wannan horo ne mai ci gaba taki, za ku ci nasara da juna tare da kadan sauran. Yi motsa jiki a hankali (a cikinsu, tsalle, da kickboxing), amma kuna ci gaba da motsawa kuma ku ci gaba da ƙona calories 500 a cikin mintuna 45.

Wannan Kisan Aikin Kisan Wuta Yana Wuta - Kusan 500 a cikin Mintuna 45

17. Sauƙaƙan motsa jiki na motsa jiki na “tsaye” (minti 20)

Amma wannan motsa jiki na cardio yana da kyau ga duk wanda ke neman bidiyo na ƙananan ƙarfi da ɗan gajeren lokaci. Kuna jiran tsalle-tsalle masu sauƙi, Jackie, tsalle, gudu da sauran motsa jiki na cardio na gargajiya a matsakaicin taki. Babu shock burpee da hadaddun madauri!

Shirin ya ƙunshi zagaye biyu, ana maimaita motsa jiki a kowane zagaye a cikin zagaye biyu tare da ɗan hutu kaɗan. Motsa jiki kuma yana nuna ƙarancin tasiri na in ba tare da tsalle-tsalle ba, don haka shirin ya dace da masu farawa da mutanen da ke da babban kiba.

FITNESS WRISTBAND ayyukan sa ido

18. Rawar Aerobic don asarar nauyi (minti 45)

Kuma wani horo mai jan hankali daga Simone de La Rue, amma yanzu na mintuna 45. Ayyukanta ba su dace da kowa ba, amma idan kuna son yin aiki tare da Simone, ana ba ku tabbacin samun sakamako mai sauri a cikin rasa nauyi. Azuzuwan ta suna da ƙarfin kuzari sosai, don haka zaku ƙone adadin kuzari da haɓaka haɓaka metabolism.

Shirin ya ƙunshi haɗaɗɗun motsi daga rawa da wasan motsa jiki. Za ku sami tsalle-tsalle masu yawa, amma waɗannan ba tsalle-tsalle na plyometric ba ne, wanda ke ba da tasiri mai cutarwa akan haɗin gwiwa. Shirin yana da tsayin daka sosai, amma saboda ɗan gajeren hutun hutu da motsin motsi ajin zai kasance mai iya ga masu horo da yawa. Ba a buƙatar kaya.

19. Horon TABATA mai tsanani 5 zagaye (minti 30)

Kuma ga wani motsa jiki na TABATA daga Raneir Pollard. Ba kamar shirin da ya gabata ba, wannan kocin da muka yi magana a sama. Anan zaka sami zagaye 5 tare da jimlar tsawon mintuna 30. Ana yin motsa jiki akan tsarin TABATA na gargajiya: aikin daƙiƙa 20 da daƙiƙa 10 na hutawa.

Tsakanin zagaye, hutawa minti 1. To ku ​​shirya don yin gumi da ƙona calories.

10 TABATA horo daga Monica Kolakowski

20. Cardio-Boxing don farawa da ci gaba (minti 45)

Wani motsa jiki daga Krista Di Paolo, yanzu na mintuna 45. A matsayin sigar mintuna 30 na Krista tana ba da Damben cardio. Za ku yi motsin dambe tare da ma'aunin nauyi, ta haka za ku sami kuzari da kuzari. Bugu da ƙari, ƙarar ƙafar ƙafar ƙafa, haɗe tare da tsalle-tsalle da squats. Duk tsokoki a jikinka zasuyi aiki!

A tashar Popsugar akwai bidiyo biyu daga Krista Di Paolo na mintuna 45. Bidiyo na farko don ƙwararrun ƙwararrun ƙwararrun ƙwararru, amma bidiyo na biyu zai kasance quite m da sabon shiga. Kuna iya amfani da dumbbells mai haske ko ma'aunin nauyi don hannu don ƙarin kona mai.

21. Motsa motsa jiki tare da rawan Latin (minti 30)

Kuma muna kammala zaɓin raye-rayen raye-rayen Latin na Nicole Steen. Waɗannan su ne manyan motsa jiki na rawa guda biyu waɗanda za su ɗaga yanayin ku yayin ƙona adadin kuzari da toning tsokoki na ciki da gindi. raye-rayen Latin suna da kyau don samar da kyakkyawan siffar mace.

Ba lallai ne ku yi kowane hadaddun ƙungiyoyi ba, Nicole yana ba da kwatancen choreography mai sauƙi. Babban abin da ake mayar da hankali shine akan ƙona calories da inganta yanayi mai kyau. Wadannan motsa jiki suna da daɗi sosai cewa za ku manta da wannan jirgin.

Kamar yadda kake gani, kowa zai iya samun aikin motsa jiki mai dacewa don ƙona mai a gida. Idan ba ku yanke shawara kan bayanin ba, muna ba ku shawarar gwada duk waɗannan shirye-shiryen kuma ku jinkirta mafi fi so.

Dubi kuma:

Don raunin nauyi, Don ci gaban tsaka-tsakin motsa jiki, motsa jiki na Cardio

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