Tse ka Hare
- Ke tšebetso e tlase ea "cardio Workout" e tsoang FitnessBlender metsotso e 30
- 1. Qaleho Boot Camp - Easy Toning & Low Impact Cardio
- 2. Low Impact Cardio Workout ea ba qalang
- 3. Ho ikoetlisa ho tlase ho nang le tšusumetso e tlase
- 4. Low Impact Cardio Workout ea ba qalang
- 5. Boikoetliso bo tlase ba 'mele bo nang le tšusumetso e tlase ea Cardio
- 6.Khutsitseng Low tšusumetso, Apartment Cardio Workout
- 7. Kakaretso ea Workout ea 'Mele oa Toning e tlase
- 8. Workout e tlase ea tšusumetso ea pelo - 'Mele o felletseng
- 9. Kalori e Blasting Low Impact Cardio Boot Camp
- Ho ikoetlisa ka matla ho ba qalang ke FitnessBlender metsotso e 10
- Boikoetliso bo tlase ba FitnessBlender tafoleng
Qala feela koetliso 'me u sa tsebe hore na u qalelle kae? Kapa o batla lihlopha tse bonolo ntle le ho tlolela le ho tshoha meroalo manonyellong? Re u fa khetho ea boithapollo bo tlase ba khetho bakeng sa ba qalang ke FitnessBlender. Ka mananeo ana a sebetsang hantle le a bolokehileng bakeng sa 'mele oohle, o tla khona ho theola boima ba' mele le ho ba le setšoantšo se senyenyane.
FitnessBlender ke lethathamo le fapaneng la lithupelo tsa mahala tse tla u thusa ho theola boima ba 'mele le ho ba sebopehong se phethahetseng. Baqapi ba projeke, Kelly le Daniel ba hlahisitse lithuto tse fetang 500 tsa video mme khafetsa ba lokolla lenaneo le lecha la ho theola boima ba 'mele.
Ke bo-mang ba ikoetlisang ba nang le tšusumetso e tlase (Low Impact) ho tsoa FitnessBlender:
- Ba sa tsoa qala ho ikoetlisa le ho batla mananeo a sebetsang, empa a theko e tlase.
- Ba folisang likotsi kapa kamora ho qobelloa nako e telele ho qobelloa ho tsoa papaling eo.
- Bao ba hanyetsanang le bona ka ts'abo ba qhekella boemo ba mojaro.
- Ba nang le boima bo tebileng, ho bolelang hore ho tlola ha ho ratehe.
- Ba se nang mamello e lekaneng ea ho ikoetlisa ka matla.
- Ba kopanelang hoseng / ka phirimana / nakong ea boroko ba lesea mme ba batla mananeo a ke keng a baka lerata le sa hlokahaleng.
Tlhalosong ea koetliso ho fanoe ka palo ea likhalori tse chesitsoeng le ho rarahana ha video (sekaleng): Tlhahisoleseling ena e nkuoe webosaeteng ea semmuso ea FitnessBlender. Pokello ea rona e kenyelletsa ho rarahana ha video 2 le 3. Ho ikoetlisa haholo ha ho hloke lisebelisoa tse ling, livideo tse peli feela, ho bohlokoa ho ba le li-dumbbells (O ka kenya libotlolo tsa metsi).
Haeba u sa tsoa qala leetong la ho ikoetlisa, nka boikoetliso bo tlase ba 'mele bo tsoang Fitness Blender makhetlo a 4-5 ka beke metsotso e 20-30. Nakong e tlang, o ka eketsa nako ea boikoetliso ho fihlela metsotso e 45. Video e khuts'oane ea metsotso e 10 e ka etsoa ka likotlo tse 2-3, 'me e ka kopanngoa le mananeo a malelele.
Hoo e batlang e le mananeo ohle a kenyelletsa boitlhakiso ba molumo oa mesifa, ka hona ha ho hlokahale hore o ekelletse 'mele oa hau koetliso e itseng ea boima. Livideo tse ka tlase li ke ke tsa amahanngoa le pelo e hloekileng, ke koetliso e sebetsang ea 'mele kaofela. Khetha livideo tse 'maloa ho latela likhetho tsa hau' me u qale ho li shebella kajeno!
Tse ling tsa video tse hlahisitsoeng ke che ho futhumatsa le ho phola, kahoo ke tla li leka pele le ka mor'a sehlopha:
- Ho futhumala: https://youtu.be/iYFKB5fgqtQ
- Qhaneha: https://youtu.be/u5Hr3rNUZ24
Ke tšebetso e tlase ea "cardio Workout" e tsoang FitnessBlender metsotso e 30
Boikoetliso bohle bo emetsoeng bo tlase bo nka nako e telele mabapi le metsotso ea 30. Video e nang le nako e khuts'oane ha e kenyeletse ho futhumala le ho hitch, kahoo nako ea sehlopha e tla ba telele ho feta metsotso e 8-10.
1. Qaleho Boot Camp - Easy Toning & Low Impact Cardio
- Nako: Metsotso ea 22
- Likhalori: kcal 115-184
- Bothata: 2
- Tsepamisa maikutlo: mmele o tlase
- Lisebelisoa: li-dumbbells
Seo ke boikoetliso bo tlase ba 'mele le Kelly bo etsahalang ka mokhoa o chitja: boikoetliso bo 8 ka ho hatisa dirope le marago, phetoa ka makhetlo a 3. Boikoetliso bo bong le bo bong bo nka metsotsoana e 40. Lenaneo le hlahisoa ntle le ho futhumala le ho phomola. U tla hloka litekanyo tsa lik'hilograma tse 1-3.
Koetliso: Tlanya le ho hula, squat + sotha litebele, li-squats tsa sefapano, Half Jacks, Plyo Wall Push Ups, Namane le Lateral e phahamisa, Tricep Extensions + Dead Lift, High Knee Pulls.
2. Low Impact Cardio Workout ea ba qalang
- Nako: Nako ea metsotso ea 27
- Likhalori: kcal 120-243
- Bothata: 2
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Ho ikoetlisa ho na le tšusumetso e tlase ho kenyelletsa lihlopha tse 6 tsa boikoetliso ba 2 sehlopheng ka seng li phetoa ka har'a masakana a mabeli (sebopeho sa ABAB). Boikoetliso bo boholo ho kopantsoe. Morero o tjena: Boikoetliso ba metsotsoana e 30 - phomolo ea metsotsoana e 10.
Boikoetliso: Lehlakore la 4 Jacks + 4 Punch, 3 Marches + Forward Kick, Crunch + Single Leg Drop Push Up + Lift, alternating Step throughs, Side Steps + Knee, Ankle Taps Plank, Reverse Step / Lunge, Push Double High Knee, Side Lunge + Finyella , 5 Marches + Reverse Lift.
3. Ho ikoetlisa ho tlase ho nang le tšusumetso e tlase
- Nako: Nako ea metsotso ea 27
- Likhalori: kcal 122-225
- Bothata: 2
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
sena ke mefuta-futa Ke tšebetso e tlase ea `` cardio Workout '' e hlahisitsoeng. E kenyelletsa mefuta e 20 e fapaneng ea boikoetliso bakeng sa 'mele oohle o etsoang metsotsoana e 45 le metsotsoana e 10 ea phomolo.
Koetliso: Tsamaea sebakeng, Butt Kicker Rows, Torso Twist + Arms & Knee Up, Arm Swing Steps, Pulldown & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Reverse Lifts, Walkdown + Knee Down, Side Step Mangole, Squat + Leoto Phahamisa, Mohato Pele le Tobetsa, Side Lunge Slide + Namane Phahamisa, Ho Tsamaea Touchdowns Jack, Squat, Push Up, Lift Lift, Bridge, Cat Cow Bird Dog, Crunch, Plank + Arm Hold.
4. Low Impact Cardio Workout ea ba qalang
- Nako: Metsotso ea 30
- Likhalori: 210-330 kcal
- Bothata: 2
- Tsepamisa maikutlo: mmele o tlase
- Lisebelisoa: li-dumbbells
Ke boikoetliso bo tlase bo nang le tšusumetso e tlase Likarolo tse 3 tsa boikoetliso Boikoetliso bo 7 mokhoeng o mong le o mong. Koetliso ea ka e ne e kenyelletsa ho ikoetlisa ka pelo le ho ikoetlisa ka matla ka li-dumbbells, ho tsepamisitsoe maikutlo holim'a lirope le likoti. U tla hloka li-dumbbells tse boima ba 1-3 kg. Ho iphuthumatsa le ho tlama ha ho kenyelelitsoe lenaneong.
Boikoetliso: Jog in Place Jacks, Windmill Steps, Squat + Punch, Lunge + Curls, Lunge + Tricep Extension, Fingertip to Toe Jacks, Mohato oa Stutter.
5. Boikoetliso bo tlase ba 'mele bo nang le tšusumetso e tlase ea Cardio
- Nako: Metsotso ea 22
- Likhalori: kcal 84-168
- Bothata: 3
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Boikoetliso bona bo tlase bo tsoang ho Daniel eo u mo emetseng Lihlopha tse 6 tsa boikoetliso bo 2 sehlopheng ka seng. Sehlopha se seng le se seng sa boikoetliso se phetoa ka makhetlo a mabeli a pheta-phetoang ka makhetlo a 10 sehlopheng ka seng se nang le phomolo e nyane lipakeng tsa boikoetliso (sebopeho sa ABAB). Ho iphuthumatsa le ho tlama ha ho kenyelelitsoe lenaneong.
Koetliso: Li-Burpees tse liehang, squats, Leoto le le leng le Phahameng la Leoto, Slow Mt. Ho hloa lithaba, Slow Ice Skaters, Lehlakore le lepolanka le phahama, Lehlakore le leng le le leng le phahamisa, Lithapo tsa Plank, Knee Tuck Crunches.
6.Khutsitseng Low tšusumetso, Apartment Cardio Workout
- Nako: Metsotso ea 22
- Likhalori: kcal 132-298
- Bothata: 3
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Seo ke tšusumetso e tlase koetliso ea pelo le methapo e kenyeletsang boitlhakiso bo sebetsang bakeng sa ho leka-lekanaseo se tla u thusa ho sebelisa palo e kholo ea mesifa. Lenaneo le na le mekhahlelo e 'meli ea boikoetliso bo 10 ho potoloha ka' ngoe. Boikoetliso bo bong le bo bong bo nka metsotsoana e 50. Ho futhumatsa le ho phomola che.
Koetliso: 4 Torso E sotha + 2 Ho raha, X Lihlopa, Ho bolaea Jacks, Holimo & Over Mehato + Mangole, ea liehang Li-squats + Lihakisi, sebakeng se khutsitseng Li-Burpees, Letsoho leoto Balance Likhahla, 3 E sotha + Knee UPS, Plank Tuka + Katoloso, Low Lehlakore Mehato.
7. Kakaretso ea Workout ea 'Mele oa Toning e tlase
- Nako: Metsotso ea 30
- Lik'hilojule: Li-calories tse 150-270
- Bothata: 3
- Tsepamisa maikutlo: mmele o tlase
- Inventory: ha e hlokehe
Koetliso ena ea cardio e na le mekoloko e 'meli ea boikoetliso bo 10 ho potoloha ka 'ngoe. Boikoetliso bo bong le bo bong bo phetoa metsotsoana e 50 lipakeng tsa li-set ke ho phomola hanyane. Tse ling tsa boitlhakiso lenaneong lena ho a khonahala ho etsoa ka li-dumbbells, leha Kelly a li bontša ntle le boima bo eketsehileng.
Boikoetliso: Plank Touchdown, Squat, Lunge + Press, Push Up Walk + Back Bow, Bentover Fly, Reach, Squat + Rotation, Crisscross Knee Pulls, Walk, Push Up, Toe Touch Kick, Squat Reach.
8. Workout e tlase ea tšusumetso ea pelo - 'Mele o felletseng
- Nako: Metsotso ea 30
- Likhalori: kcal 155-248
- Bothata: 3
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Ho joalo phutholoha sebetsa boikoetliso bo tsoang ho Daniel bo nang le tšusumetso e tlase ea pelo. Lenaneo le kenyelletsa lihlopha tse 6 tsa boikoetliso ba 2 sehlopheng ka seng li phetoa ka mekoloko e 'meli (sebopeho sa ABAB). U tla sebetsana le lihlopha tsohle tsa mesifa, 'me pulse e tla nyoloha ka lebaka la liphetoho khafetsa melaong. Morero oa boikoetliso: metsotsoana e 45 e sebetsa metsotsoana e 15.
Koetliso: Slow Burpee, Side Lunge le Reach, Plank with Phahamisa, Sumo Squat Calf Phahamisa Side Plank Leoto Phahamisa, Side Plank Leg Lift, Deep Squat, Side Step Jumping Jack.
9. Kalori e Blasting Low Impact Cardio Boot Camp
- Nako: Metsotso ea 33
- Likhalori: kcal 221-386
- Bothata: 3
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Ka tšusumetso e tlase ea trenirovka u tla fumana selikalikoe se 3 sa ho ikoetlisa ka makhetlo a 10 ho thupelo ka 'ngoe. Boikoetliso bo bong le bo bong bo nka metsotsoana e 50 lipakeng tsa boikoetliso ho lebelletsoe ho phomola metsotsoana e 10. Ho futhumala le ho phomola moo, kahoo lenaneo le tla tšoarella metsotso e fetang 40.
Koetliso: Slow Burpee, Rolling Back Crunch, squats & Lift Lift, Knee Tuck & Leg Lift, Side Plank, Baesekele Crunch, Bridge, Lateral Toe Touch Mohato o Fapanyang Kick.
Ho ikoetlisa ka matla ho ba qalang ke FitnessBlender metsotso e 10
Ho ikoetlisa hakhutšoanyane ho na le melemo e 'maloa. Pele, o ka li kenya lenaneong lefe kapa lefe e le mojaro o eketsehileng. Taba ea bobeli, o ka ba latela haeba o sena nako e ngata ea ho phela hantle 'meleng. Empa haeba uena, ho fapana le hoo, u na le nako e lekaneng ea ho ikoetlisa, habonolo feela pheta video ea metsotso e 10 metsotsoana e seng mekae ka khefu ea metsotso e 1-2 lipakeng tsa mekoloko.
Ka kopo hlokomela, ho ikoetlisa ka nako e khuts'oane ha ho futhumetse ebile ho pholile!
10. Ho bonolo ho Knees Kickboxing Blend
- Nako: Metsotso ea 10
- Lik'hilojule: Li-calories tse 45-72
- Bothata: 2
- Tsepamisa maikutlo: khutšoanyane
- Inventory: ha e hlokehe
Koetliso ena e khuts'oane ea cardio e ipapisitse le metsamao ea kickboxing. Ha ho na squats le lunges, ka hona lenaneo lena le hlile le joalo sireletsehileng bakeng mangole a hao. U tla etsa motswako o bonolo oa litebele le liteke tse etsisang kickboxing. Ke u emetse feela boitlhakiso bo 7 metsotsoana e 50 ka 'ngoe.
Boikoetliso: Front Kick, Back Kick, High Knee Jacks, Punch le Lean Lifts, Upper Cuts + Kick, Tap Rows, Jab + Cross + Knee, Corkscrew Toe Touches.
11. Low Impact Beginner Cardio - Ha ho Ho Qhoma
- Nako: Metsotso ea 10
- Likhalori: kcal 43-69
- Bothata: 2
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Boikoetliso bo bong bo fokolang ba tšusumetso e tlase bakeng sa 'mele oohle. Lenaneo lena le kenyelletsa lihlopha tse 3 tsa boikoetliso ba 2 sehlopheng ka seng (sebopeho sa ABAB). U tla kopanela tlas'a morero: Metsotsoana e 40 e sebetsa - metsotsoana e 10 e phomole. Hoo e ka bang boitlhakiso bohle ho kopantsoe. Lenaneo le ka ba thata haeba u sebelisa li-dumbbells.
Koetliso: Tsamaea sebakeng sa + Extensions, Tobetsa Slow Butt Kicker +, Mehato ea Lateral + Melao, Lits'oants'o tse Phahameng tsa Knee, Step Steps, Push Up + Extension.
12. Workout e tlase ea tšusumetso e tlase ea Belly Fat
- Nako: Metsotso ea 10
- Likhalori: 40-80 kcal
- Bothata: 2
- Tsepamisa maikutlo: khutšoanyane
- Inventory: ha e hlokehe
Boikoetliso bona bo tlase bo nang le tšusumetso e tlase bo kenyelletsa boikoetliso bo 10 boo o tla bo etsa metsotsoana e 50 le khefu ea metsotsoana e 10. Lenaneo le fana ka molumo ho 'mele oohle, empa haholo boleng bo tla sebetsa mesifa ea mantlha.
Boikoetliso: Lunges tsa Mohlabani, Toe Touch Kick + Floor Tap High Knees + Kick, Tsamaea Tlase + lehlakoreng Star, Torso Twists + Knee, Tricep Push Ups to Cobra, Bicycle Crunches, Back Bow Pulls, Flutterkick + Leoto Pulls, Leoto Cross Marokho.
13. HIIT Cardio Workout e tlase
- Nako: Metsotso ea 10
- Likhalori: 35-78 kcal
- Bothata: 2
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Likarolo tse tlase tsa sekhahla sa koetliso ea TABATA li kenyelletsa kakaretso ea boikoetliso bo 4 feela. Boikoetliso bo bong le bo bong bo etsoa ka lihlopha tse 4 ho latela morero oa mosebetsi oa metsotsoana e 20 - phomolo ea metsotsoana e 10.
Koetliso: Walkdown Push Ups, Squats + Kicks, Lateral Step Pulls, 3 Punch + 2 High Knee Pulls
14. Ho chesa Mafura a Tlaase Impact Cardio Workout
- Nako: Metsotso ea 10
- Lik'hilojule: Li-calories tse 45-72
- Bothata: 3
- Tsepamisa maikutlo: 'mele oohle
- Inventory: ha e hlokehe
Koetliso ena e kenyelletsa Boikoetliso bo tlase ba tšusumetso ea 9, e nka metsotsoana e 50. Boikoetliso bo atleha ka potlako, lipakeng tsa mekhoa ha ho na litšitiso.
Boikoetliso: Li-Knees tse Phahameng, Li-Burpees tse khutsitseng, maqhubu a lehlakoreng la Lunge +, Torso Twists + Squats, Mehato e tlase ea morao-rao + Lunges tsa Curtsy, Li-squiss tse emeng tsa Crisscross Crunch +, Li-squats + tse hulang, Lunges + 4 Rotations.
Boikoetliso bo tlase ba FitnessBlender tafoleng
Molemong oa hau, ho u fa koetliso eohle ka mokhoa oa tafole. Lihlopha tse tafoleng li le ka tatellano e le 'ngoe eo li hlahisitsoeng ka eona kaholimo.
| lebitso | lebiseng tlhokomelo mefuteng | Duration | Li-calories | E thata Ness | Iphuthumatsa | |
|---|---|---|---|---|---|---|
| 1 | Moqapi oa Boot Camp, Low Impact Cardio | tlase | 22 mets | 115-184 | 2 | Che |
| 2 | Koetliso e tlase ea Cardio bakeng sa ba qalang | mmele ohle | 27 mets | 120-243 | 2 | E |
| 3 | Ho ikoetlisa ho tlase ho matla ho tlase | mmele ohle | 27 mets | 122-225 | 2 | E |
| 4 | Koetliso e tlase ea Cardio bakeng sa ba qalang | tlase | Metsotso ea 30. | 210-330 | 2 | Che |
| 5 | Ho ikoetlisa ka 'mele o tlase haholo | mmele ohle | 22 mets | 84-168 | 3 | Che |
| 6 | Quiet Low Impact Apartment Cardio Ho ikoetlisa | mmele ohle | 22 mets | 132-298 | 3 | Che |
| 7 | Kakaretso ea boithapollo ba 'mele bo nang le tšusumetso e tlase | tlase | Metsotso ea 30. | 150-270 | 3 | E |
| 8 | Koetliso e tlase ea 'mele e tlase | mmele ohle | Metsotso ea 30. | 155-248 | 3 | E |
| 9 | Lik'halori tse qhomisang tlaase Impact Cardio Boot Camp | mmele ohle | 33 mets | 221-386 | 3 | Che |
| 10 | Ho bonolo ho Knees Kickboxing Blend | KOR | Metsotso ea 10. | 45-72 | 2 | Che |
| 11 | Cardio ea tlase ea tšusumetso e tlase ha e na ho qhoma | mmele ohle | Metsotso ea 10. | 43-69 | 2 | Che |
| 12 | Nako e tlase ea tšusumetso ea Belly Fat | KOR | Metsotso ea 10. | 40-80 | 2 | Che |
| 13 | Ho ikoetlisa ha HIIT Cardio e tlase | mmele ohle | Metsotso ea 10. | 35-78 | 2 | Che |
| 14 | Mafura a Tukang Kameho e Tlaase ea Cardio | mmele ohle | Metsotso ea 10. | 45-72 | 3 | Che |
Haeba u batla ho nolofatsa mosebetsi, u ka kopanya koetliso ena ea "cardio" e tlase le koetliso ea matla. Mohlala, sheba pokello ea rona ea mananeo a matla a nang le li-dumbbells bakeng sa maemo ohle a boikoetliso:
- Koetliso ea matla ea 5 bakeng sa 'mele oohle ho tsoa kanaleng ea youtube HASfit
- Koetliso ea matla ea 9 e nang le li-dumbbells 'mele o felletseng ho tsoa ho FitnessBlender
Ntle le setoko, Bakeng sa ba qalang, boikoetliso ba Cardio bo tlase