Boikoetliso bo holimo ba 10 bo tsoang FitnessBlender bo tla u thusa ho chesa likhalori tse 1000 sehlopheng se le seng!

FitnessBlender ke portal e tsebahalang haholo ea koetliso ea mahala ea inthanete. Baetsi ba eona, banyalani ba bang Kelly le Daniel, lilemong tse 5 tse fetileng ba ile ba bula mocha oa bona ho youtube, 'me hajoale ba ngolisitseng ke batho ba fetang limilione tse 4!

Re u fa koetliso e matla e 10 e tsoang kanaleng ea FitnessBlender, e tla u thusa ho chesa li-calories tse 1000 sehlopheng se le seng! Video ena e nka metsotso e 60-90, kahoo e tla hloka mamello e ntle. Lenaneo le joalo le ka etsoa makhetlo a 1-2 ka beke ho fapanya lihlopha tsa hau, ho fumana tefo e ntle ea lipapali le ho otlolla boima bo feteletseng 'meleng. Ha ua lokela ho etsa boikoetliso bona makhetlo a fetang a 3-4 ka beke, ho seng joalo u ipeha kotsing ea ho tepella 'mele kapa ho hatella.

Mokhoa oa ho koetlisa mananeo ana:

• Etsa boikoetliso bona Makhetlo a 3-4 ka beke, haeba u rerile ho li etsa feela
• Etsa boikoetliso bona Makhetlo a 1-2 ka beke , haeba u batla ho fapanya lihlopha tsa hau tse tloaelehileng

Mananeo ohle a tlisitsoeng a etselitsoe feela bakeng sa ba nang le boiphihlelo ba sebetsang - boholo ba video, ho rarahana ho hlahlojoa bakeng sa lintlha tse phahameng ho tse 5 ho tse 5. Palo e nepahetseng ea likhalori tse chesitsoeng ka kotloloho e khethoa ka bonngoe, ho latela boitokisetso ba hau ba 'mele le boiteko ba hau nakong ea boikoetliso. Ho ikoetlisa ho loketse eseng feela bakeng sa ho theola boima ba 'mele empa hape le ho felisa libaka tse nang le mathata le ho hlahisa' mele.

Bakeng sa livideo tse ngata u tla hloka li-dumbbells tse peli. Liketsong tsena ka bobeli o tla fokotsa boima ba 'mele ntle le lisebelisoa tse ling. Haeba boima ba 'mele e se sekoti, o ka khetha karolo ea motlakase lenaneong, o siea karolo feela le HIIT le karolo ea mpa. Re khothaletsa hore o leke livideo tse 'maloa tse fapaneng tsa limpho ho ikhethela lenaneo le letle ka ho fetisisa.

Ho ikoetlisa ka matla likhalori tse 1000 tse tsoang ho Christine Salus

Ho ikoetlisa ka makhetlo a 10 ka likhalori tse 1,000 XNUMX tse tsoang FitnessBlender

1. 1000 Workout ea Kalori: HIIT Cardio, Koetliso ea Matla a 'Mele

• Likhalori: kcal 866-1136
• Nako: Metsotso ea 87
• Bothata: 5
• Lisebelisoa: li-dumbbells
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: mmele o tlase

Koetliso ena e hahiloe ka tsela eo u ka e qeta ho fihlela qetellong, ba sa tele pele ho nako. Bakoetlisi ba lumela hore lenaneong lena ba fumane botsitso bo boholo. Litlelase li thata ka ho lekana hoo u ka chesang lik'hilojule tse 1000, empa li itekanetse hoo u ka li etsang ho fihlela qetellong.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 5 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• Tloaelo ea 36 Minute HIIT. HIIT-Workout 16 e ikoetlisa metsotsoana e 20 boikoetliso - phomolo ea metsotsoana e 10, metsotso e 2 ea phomolo bohareng ba karolo eo (Burpee Squat Holds, Fly Jacks, Lateral Jumps, 2 Hooks 2 Uppercuts + 2 Jumping Jacks, Traveling Push Ups, Static Running Man Knees)
• Metsotso e 20 Kakaretso ea Koetliso ea Matla a 'Mele. Koetliso ea matla le li-dumbbells, li-combo tse 6, makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong (Pullover + Jackknife Crunch, Boima ba 'mele bo boima ba Press Press, Deadlift + Row, Bridge + Chest Press, Maqhubu a mang a Kopaneng, + Li-curls, Ski Squat + Tricep Kickbacks).
• Metsotso e 20 Abs. Ho ikoetlisetsa fatše bakeng sa mesifa ea mpa 9 boikoetliso, makhetlo a 2, boikoetliso ba metsotsoana e 50, khefu ea metsotsoana e 10 (Side Plank, V Leg Crunches, Static Plank, Single Leg Drops).
• 6 Minute Cool Down & Stretch. Qhaneha le ho otlolla.

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

• Likhalori: kcal 627-1028
• Nako: Metsotso ea 88
• Bothata: 5
• Lisebelisoa: li-dumbbells (halofo ea bobeli ea sehlopha)
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: 'mele oohle

E 'ngoe e matla ea ho ikoetlisa li-calories tse 1000. Ho joalo hape mosebetsi o rarahaneng bakeng sa 'mele oohle, o kenyelletsang boitlhakiso bakeng sa abs, karohano ea pelo le karolo ea matla le litekanyo. Ha o ntse o ikoetlisa o tla ikutloa o sithabetse maikutlo ka ho felletseng, empa ha lenaneo le fela o tla ikutloa o le mahlahahlaha hape o thabile haholo.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 6 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• 10 Minute Abs le Oblique Workout. Ho ikoetlisetsa fatše mesifa ea mpa, boikoetliso bo 10, boikoetliso ba metsotsoana e 50, khefu ea metsotsoana e 10 (Crunch, Plank le Supermen).
• Tloaelo ea 36 Minute HIIT. Koetliso ea HIIT, boikoetliso ba metsotsoana e 20, khefu ea metsotsoana e 10, mekoloko e mengata (Burpee, squat Qhomela, squat Jacks, High Mangole, Plank Lijeke)
• Metsotso e 26 Kakaretso ea Koetliso ea Matla a 'Mele. Koetliso ea matla le li-dumbbells, boikoetliso bo 12, makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong (Bicep Curls, Tricep Extensions, squats, Likhatiso tsa Sefuba, Likhatiso tsa Mahetla, Li-Pullovers).
• 8 Minute Cool Down & Stretch. Qhaneha le ho otlolla.

3. Phephetso ea Insane Cardio Workout e thata ka ho fetisisa

• Likhalori: kcal 610-1098
• Nako: Metsotso ea 61
• Bothata: 5
• Inventory: ha e hlokehe
• Mofuta oa boikoetliso: Cardio, HIIT, molumo
• Tsepamisa maikutlo: mmele o tlase

Koetliso ena ea nako ea li-calories tse 1000 e tla ba thata haholo. Ts'ebetso ea eona e na le tse latelang: mojaro oa hau o tla eketseha ka mokhathala o ntseng o eketseha. Emetse uena feela 8 boitlhakisotse phetoang ka makhetlo a 6. 'Me ka potoloho ka' ngoe, mojaro o tla eketseha.

Mokhahlelong oa pele oa boikoetliso o nka metsotsoana e 10 ho potoloha ea bobeli ka metsotsoana e 20 ho potoloha ea boraro metsotsoana e 30, jj ka tatellano mokhatlong oa botšelela oa boikoetliso o nka metsotsoana e 60. Sena se bolela hore potoloho ea pele e tla nka metsotso e meraro feela le potoloho ea hoqetela e ka ba metsotso e 10. Ho potoloha ka 'ngoe, likheo lipakeng tsa boikoetliso bo bong le bo bong ke metsotsoana e 15. Pakeng tsa ho potoloha motsotso o le mong khefu.

boitlhakiso: Single Leg Burpee (L le R) Side Lunge Pops (L le R), Mt Climber Get Up, Squat Jacks, Push Up Jacks, High Knees.

4. 1000 Workout ea likhalori: HIIT Cardio, Matla le Abs

• Likhalori: kcal 406-1011
• Nako: Metsotso ea 96
• Bothata: 4
• Lisebelisoa: li-dumbbells
• Mofuta oa boikoetliso: Cardio, HIIT, matla, khatello e tlase ea mojaro
• Tsepamisa maikutlo: 'mele oohle

Ho ikoetlisa 1000 Calorie Workout ea feta hammoho le Kelly le Daniel. Li bonts'a boikoetliso bo bonolo (bo sa imeloang) le bo rarahaneng. U tla fumana karohano e tloaelehileng ea lenaneo ka likaroloana: HIIT, mojaro oa matla bakeng sa 'mele oohle le makhapetla a ho ikoetlisa a sebetsang. Lenaneo lena le bonolo ho phomola, boemo bo boletsoeng ba ho rarahana - 4.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 5 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• Tloaelo ea 30 Minute HIIT. Koetliso ea HIIT, boikoetliso ba metsotsoana e 20, khefu ea metsotsoana e 10, mekoloko e 10 le khefu e telele e 1 (Front Jack, Side Lunge Pop, Lumping Lunges, Mangole a Phahameng, Star Jumps, Spider Push Ups, Side Plank, Butt Kickers, Burpee)
• Metsotso e 32 Kakaretso ea Koetliso ea Matla a 'Mele. Ho ikoetlisa ka matla ka li-dumbbells molemong oa karohano, metsotsoana e 45 e sebelisa metsotsoana e 15 ho phomola, mekhahlelo e 8 (Likhatiso tsa sefuba, lipolao tse bolaeang, squat, Lunge e fapanyetsana, Sumo squat, Pullovers, Overhead Tricep Extensions, Curtsy Lunge).
• Metsotso e 14 Abs. Ho ikoetlisetsa fatše bakeng sa Cora, boikoetliso bo 14, metsotsoana e 50 boikoetliso, khefu ea metsotsoana e 10 (Ho sotha ha Russia, ho sesa, ho khumama ha lengole, ho phunya lehlakoreng).
• 8 Minute Cool Down & Stretch. Qhaneha le ho otlolla.

5. 1000 Calorie Workout Video-Matla, HIIT Cardio le Abs

• Likhalori: kcal 579-1018
• Nako: Metsotso ea 84
• Bothata: 4
• Lisebelisoa: li-dumbbells
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: 'mele oohle

Koetliso e 'ngoe e kopanetsoeng Kelly le Daniel, hape le eseng boemo bo thata ka ho fetisisa. Lenaneo le ts'oaroa ka sekema se tloaelehileng bakeng sa karolo ea motlakase o tla hloka dumbbell.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 6 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• Tloaelo ea 33 Minute HIIT. Koetliso ea HIIT, boikoetliso ba metsotsoana e 20, phomolo ea metsotsoana e 10, mekoloko e 8 le boikoetliso bo 2 (Knee Plank Jack, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
• 11 Minute Abs le Oblique Workout. Ho ikoetlisetsa fatše mesifa ea mpa, boikoetliso bo 10, boikoetliso ba metsotsoana e 50, khefu ea metsotsoana e 10 (Batho ba sesang, li-crunches tsa baesekele, Mehato ea lepolanka, lehlakoreng le leng).
• Metsotso e 25 Kakaretso ea Koetliso ea Matla a 'Mele. Koetliso ea matla le li-dumbbells, li-combo tse 8, makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong (Squat + Overhead Press, Deadlift Fly, Lunge + Curl, Side Lunge + Lateral Raises, Pullover Bridge + Kicks).
• 10 Minute Cool Down & Stretch. Qhaneha le ho otlolla.

6. 1000 Workout ea Kalori: HIIT Cardio, Kakaretso ea Matla a 'Mele, Abs

• Likhalori: kcal 671-1022
• Nako: Metsotso ea 84
• Bothata: 5
• Lisebelisoa: li-dumbbells
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: mmele o tlase

Video e 'ngoe e tsoang thupelong ea likhalori tse 1000. Sebopeho se batla se ts'oana le mananeo a fetileng. Boikoetliso bo bong le bona boa phetoa, empa mohahong ona ho hatisoa haholo ho karolo e tlase ya mmele.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 6 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• Tloaelo ea 32 Minute HIIT. Ho ikoetlisa ka HIIT, ho ikoetlisa ka metsotsoana e 20 - metsotsoana e 10 e phomola ka makhetlo a 13 (Jack Squat Burpee, Jump Lunges, Push Ups, Plank Jacks, Wall Sits)
• Metsotso e 26 Kakaretso ea Koetliso ea Matla a 'Mele. Koetliso ea matla le li-dumbbells, boikoetliso bo 12, makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong (Likhatiso tsa sefuba, lipolao tse bolailoeng ke moea, Phallo e khutlelang morao, li-Pullovers, Borokho, Lunges, Likhatiso tse kaholimo, Tricep Extensions, ka Hare ho Hlaha).
• Metsotso e 11 Abs. Ho ikoetlisetsa fatše mesifa ea mpa, boikoetliso bo 10, metsotsoana e 45 e ikoetlisa metsotsoana e 15Hlakola, Libaesekele, Superman).
• 6 Minute Cool Down & Stretch. Qhaneha le ho otlolla.

7. Koetliso ea 1000 ea likhalori: Insane HIIT & Workweight Workout

• Likhalori: kcal 710-1125
• Nako: Metsotso ea 94
• Bothata: 5
• Inventory: ha e hlokehe
• Mofuta oa boikoetliso: Cardio, HIIT, molumo
• Tsepamisa maikutlo: 'mele oohle

Boikoetliso bona bo phethehile boima ba 'mele. Video e le 'ngoe e na le boikoetliso ba pelo, koetliso ea matla, li-plyometric, koetliso e sebetsang, Pilates, kickboxing, yoga, boikoetliso ba mpa, maraong, lirope le' mele o kaholimo.

Sena ke 'nete ho ikoetlisa ka thata. Ha ho na sebopeho se ikhethileng, o tla fapanyetsana boikoetliso bo fapaneng le ho otla ha pelo ka sehlopheng. Kameho ea boikoetliso ba plyometric e kenelletseng ka boikoetliso bo khutsitseng fatše, ka hona lenaneo le ka mamella le pele ho feta metsotso e 90.

8. 1000 Workout ea Kalori: HIIT, Koetliso ea Matla, Abs

• Likhalori: kcal 810-1260
• Nako: Metsotso ea 93
• Bothata: 5
• Lisebelisoa: li-dumbbells
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: 'mele oohle

Daniel o thehile boikoetliso bo phahameng haholo bakeng sa likhalori tse 1000 mme o bile le mefuta e felletseng ea boikoetlisoho qeta matla ohle a hau ka botlalo. Lenaneo le kenyelletsa seboka sa HIIT le boikoetliso bakeng sa karolo ena, karolo ea matla le litekanyo le karolo e matla ea pelo. 'Mele oa hau o tla chesa!

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• 6 Metsotso e futhumetseng. Ho ikoetlisa ha Cardio.
• Metsotso e 25 HIIT. Boikoetliso ba HIIT, boikoetliso bo 8. Metsotsoana e 20 e phomotse metsotsoana e 10 (Squat Hold Burpee, Plank to Push Up, High Knees, Squatted Side Mehato, Kick Throughs, Double Butt Kickers, Jumping Lunge, Push Up Seal)
• Metsotso e 10 ea mantlha. Ho ikoetlisa bakeng sa makhapetla 'ohle a ho ema kapa ho robala fatše. Ho ikoetlisa ka metsotsoana e 50, metsotsoana e 10 ea khefu (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russia Twist, Plank).
• Matla a 20 Minute. Koetliso ea matla le li-dumbbells, boikoetliso bo 7, mekhahlelo e meraro (Tobetsa sefubeng, Bent Over Row, Presser ea mahetla, hula holimo, holim'a Tricep Extension, Bicep Curl)
• Cardio ea metsotso e 15. Boikoetliso ba Cardio, boikoetliso bo 15, metsotsoana e 60 boikoetliso bo bong le bo bong ntle le phomolo (Jumping Jack + Butt Kickers, Lunges tse ling tse fapaneng + Sumo Squat Kick, Push Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, Lateral Jumps).
• Metsotso e 6 Ho Phola. Qhaneha le ho otlolla.

9. Koetliso ea 1000 ea likhalori: HIIT Cardio, Matla, Kickboxing le Abs

• Likhalori: kcal 534-1004
• Nako: Metsotso ea 64
• Bothata: 5
• Lisebelisoa: li-dumbbells, benche (ka boikhethelo)
• Mofuta oa boikoetliso: Cardio, HIIT, matla, molumo
• Tsepamisa maikutlo: 'mele oohle

Boikoetliso bo bong ba likhalori tse 1000 tse tsoang ho Daniel: e tla u nka nako e nyane hanyane, empa e ts'episa ho ba mojaro o matla haholo. Eu emetse HIIT, karolo ea matla bakeng sa top, cardio kickboxing le abs Workout. Bakeng sa ts'ebeliso ea matla o tla hloka benche, empa o ka e etsa ntle le eona.

Sebopeho sa koetliso (ka masakaneng mohlala boikoetliso):

• Metsotso e 5 Cardio e Mofuthu. Ho ikoetlisa ha Cardio.
• Metsotso e 16 HIIT Cardio. Koetliso ea HIIT, boikoetliso bo 10, boikoetliso ba metsotsoana e 20, phomolo ea metsotsoana e 10, mekoloko e 3 (Star Qhomela, lehlakoreng la Polank, Sututsa Holimo, squat Jack, Sututsa Up Jack, Etsa Qhomela, Burpee, High Mangole, Ho ruruha Lunge).
• Koetliso ea Matla a Phahameng a Metsotso e 13. Koetliso ea matla le li-dumbbells bakeng sa 'mele o kaholimo. Lihlopha tse 3 tsa boikoetliso ba 2, reps tse 10 (Sefuba Press, Bent Over Wide Row, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions) /
• Metsotso e 10 ea Cardio Kickboxing. Li-cardio-kickboxing tse 6 li kopantsoe le boikoetliso bakeng sa ho pheta-pheta ha 10 ka lehlakoreng le leng (2 Jabs + 2 Crosses, 2 Slow-Mo Reps, 2 Uppercuts + 2 Hook, 2 Knees + Jab + Cross).
• 12 Minute Core le Cardio. Boikoetliso ba ho bohola le linako tsa pelo. Ho qhomela le ho ikoetlisa fatše ho bohola. Metsotsoana e 45 e sebelisa metsotsoana e 15 khefu (Tripple Jack, Side Plank, Front Jack, Supermen, Jack Fly, Lunges tse ling, Crisscross Crunch).
• Metsotso e 5 Ho Theola le ho Otlolla. Qhaneha le ho otlolla.

U ka emela ho qala koetliso ho tsoa ho Kelly le Daniel? Qala kajeno! Mme re tla lebella maikutlo a hau ka lenaneo lena :)

Bona hape: Koetliso ea TABATA e 20 sethaleng sa youtube sa puo ea Serussia FitnessoManiya.

Bakeng sa ho theola boima ba 'mele, Bakeng sa matla, Bakeng sa mafolofolo le kholo ea mesifa, Koetliso ea nako