Li-cardio tse holimo ho tse 12 tse tsoang FitnessBlender, tse shebileng mpa ho chesa likhalori le ho matlafatsa boralitaba

Mala ke bothata bo boholo ho basali ba bangata. E 'ngoe ea litsela tse atlehang ka ho fetisisa ea ho loantša mala a flabby ke motsoako oa boikoetliso ba' mele le boikoetliso bakeng sa mesifa corset. Re u fa khetho e ntle ea boithapollo ba pelo bakeng sa mpa ho tsoa FitnessBlender ho tsoa Cardio le Abs Workout e tla u thusa ho chesa likhalori le ho matlafatsa mesifa ea mpa.

Ho lumellana le Workout Cardio le Abs FitnessBlender ho tloha?

• Bao mpa le letheka e leng sebaka sa bothata ho bona.
• Bakeng sa ba batlang ho sebetsa ka thata ho matlafatsa corset ea mesifa.
• Bakeng sa ba batlang boikoetliso ba 'mele ba boleng bo holimo bakeng sa ho chesa likhalori.
• Bakeng sa ba batlang ho theola boima ba 'mele.

Daniel le Kelly ba fana ka koetliso ea nako ea boleng bo holimo, eo Cardio e ikoetlisetsang e ngoe le boikoetliso ba 'mele bakeng sa mpa le mesifa. U emetse boikoetliso bo matla ba aerobic le linako tse nyane tsa ho phomola nakong ea boikoetliso ho Mat. U ke ke ua chesa likhalori feela ka nepo le ho matlafatsa mesifa ea hau ea mantlha, ho hula mpa le ho sebetsa sebaka seo morao le lethekeng. Lihlopha li kenyelletsa boikoetliso ba plyometric bo phatlohang, boikoetliso ba mokokotlo ba mesifa ea mpeng, boikoetliso ba mpa ho sebetsa ka mokokotlong le thekeng, marapo bakeng sa ho matlafatsa kakaretso ea corset.

Mananeo hangata a nka metsotso e 30 ho isa ho e 40 ntle le lethathamo. Tlhalosong e ka tlase e bontša bolelele ba thuto, boemo ba bothata (ho ba 5), ​​khalori, lenane la boikoetliso - lintlha tse tlisitsoeng ke barupeli ba FitnessBlender. Tse ling tsa ho ikoetlisa ha pelo bakeng sa mpa ha li kenyeletse ho futhumala le ho koaleha, ka hona etsa bonnete ba hore o itlhahlolela tsona. Ka mohlala:

• Iphuthumatsa: https://youtu.be/iYFKB5fgqtQ
• Qhaneha: https://youtu.be/u5Hr3rNUZ24

Haeba sebaka sa hau sa mathata e le mpa ea hau joale etsa koetliso ena makhetlo a 3-4 ka beke. Haeba u na le bothata ke karolo e tlase ea 'mele, ikoetlisetse nako e le' ngoe ka beke ho matlafatsa corset ea mesifa, 'me matsatsi a mang u ikoetlise ka' mele kaofela le ho ikoetlisa bakeng sa lirope le maraong. Mohlala, sheba:

• Boikoetliso bo tlase ba likhahla tse 14 bo phahameng ba likhama le menoana ntle le ho tlolela GymRa
• Koetliso e matla ea 15 e matla e nang le li-dumbbells tsa maoto le likoti tse tsoang FitnessBlender

Hape, u se ke oa lebala ho koetlisa 'mele oohle ka botlalo:

• Boikoetliso bo holimo ba 20 bakeng sa molumo oa mesifa o nang le li-dumbbells ke Heather Robertson

Ho ikoetlisa ha Cardio ka ho shebana le cor ho tsoa ho Fitness Blender

1. Ho ikoetlisa ka Cardio ka ho ikoetlisa ka ho fapanyetsana

• Likhalori: 257-407
• Nako: Metsotso ea 37
• Bothata: 4
• Ntle le ho futhumatsa le ho phomola

Boikoetlisong bona ba cardio bakeng sa mpa bo u emetse makhetlo a 7 a boikoetliso. Potoloho ka 'ngoe e na le boikoetliso bo habeli: boikoetliso bo le bong ba' mele le boikoetliso bo le bong bakeng sa maoto fatše. Boikoetliso bo etsoa metsotsoana e 1, potoloho ka 'ngoe e phetoa makhetlo a mabeli. Ka hona, o tla sebelisa mofuta o mong oa pelo ho chesa likhalori le boikoetliso ho hlahisa mesifa ea mpeng.

Boikoetliso:

• Li-Jumping Jacks; Knee Tuck Crunches
• Latela Jump le Knee Up; Lits'ebetso tsa Crisscross
• 4 Jack Mehato + 2 Li-Crossover Jacks; Static Plank Hold
• Squat le Hook; Sefapano sa Tsela ea Sefapano
• Sehlopha sa Hop sa 2; Lisekere tsa Scissor
• Lits'oants'o tse emeng tsa Crunch; Ho Khahla ha Flutter
• Skips Power; Moea oa Windmill Jackknife Crunch

Lieta tsa basali tse 20 tse holimo bakeng sa boikoetliso

2. Ho ikoetlisa ka Cardio ka ho ikoetlisa ka ho fapanyetsana

• Likhalori: 261-374
• Nako: Metsotso ea 30
• Bothata: 4
• Ka ho futhumala, ntle le qhekello

Koetliso ena ea cardio bakeng sa mpa e na le mekhahlelo e 8 ea boikoetliso. Ho potoloha ka 'ngoe ho ne ho kenyelelitsoe boitlhakiso bo habeli: boikoetliso bo le bong ba' mele le boikoetliso bo le bong bakeng sa mpa ea hau fatše. Cardio e ikoetlisa hape ho lihlopha tse 1 tsa potoloho TABATA: Metsotsoana e 1 ea sebetsa le metsotso e 4 e phomotse. Ho ikoetlisa bakeng sa mpa fatše ho etsoa ka mokhoa o le mong ka metsotsoana e 20.

Boikoetliso:

• Jump squats, V Sit Leoto marotholi
• Climber Get Ups; Hlakola Pulses
• 4 Butt Kickers + 2 Jack Mehato; Thaba Top Twist ea Russia
• Mekotla ea Ski Squat; Fokotsa li-crunches
• Likotopo tse Phahameng tse sothehileng; Litapole tsa Baesekele
• Jump e pharaletseng + 3 Hop Liphetoho tse tsamaisitsoeng
• Li-Hook tse 2 + 2 Likoto tse ka Holimo; Likotlo tsa Oblique Jack Knife
• Litlhapi tsa menoana ea Lunging, mapolanka a fapanyetsanang

TOP 30 boikoetliso bo botle ba pelo

3. Thupelo ea TABATA e hatisa mpa

• Likhalori: 387-758
• Nako: Metsotso ea 60
• Bothata: 5
• Ka mofuthu le hitch

Ke nako ea koetliso e matla ea TABATA ka ho toboketsa mesifa ea mantlha. Lenaneo le kenyelletsa mekhahlelo e 12 ea TABATA ea metsotso e 4. Potolohong e ngoe le e ngoe phethisa boikoetliso bo le bong tlasa morero oa metsotsoana e 20, phomolo ea metsotsoana e 10, mekhoa e 8. Maqhubu a boikoetliso ba cardio a fapanyetsana le ho ikoetlisa ka mpeng.

Boikoetliso:

• Switchfoot Mt Climber
• Lisekere tse nyane
• Jumping Jacks + Kick e Phahameng
• Tlanya menoana ea menoana
• Phetoho ea Burfo
• Mehato ea Plank
• Tsamaea fatše
• Lehlakoreng le le leng le leoto la Kick (ka ho le letšehali)
• Tlanya ea 4 Knee Plus Floor e Phahameng
• Lehlakore le lehlakoreng le nang le leoto Kick (Ka ho le letona)
• Broad Jump Plus 3 Hops Morao
• Ho sotha ha Russia

Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona

4. Thupelo ea TABATA e hatisa mpa

• Likhalori: 210-402
• Nako: Metsotso ea 30
• Bothata: 4
• Ntle le ho futhumatsa le ho phomola

Koetliso ena ea pelo le mpa ke TABATA. Kelly o fana ka boikoetliso le boikoetliso bo fapaneng ba pelo ho bohola, bo phetoa ka lihlopha tse 4 ho latela morero oa metsotsoana e 20 e sebetsang le metsotsoana e 10 e phomotse. Boikoetliso bo etsoa ka tatellano ka tatellano (eseng ka bobeli), pakeng tsa bona ba phomola ka metsotsoana e 20. U tla hloka li-dumbbells.

Boikoetliso:

• Rolling Plank Leg Lifts
• Menoana ea menoana ea menoana
• Ho hloa + li-squats
• Likhohlopo
• Jack Jumps + Mangole a Phahameng
• Baesekele ea Pulse e habeli
• Hlahloba Burpees
• Li-Crunches tsa Circle
• Melao e tsitsitseng ea Lunge
• Side Star ina
• Hloekisa + Tobetsa
• Potoloho + Katoloso
• Ka hare ho Li-Burpees
• Hlakola Pulses

LITLHAKU TSE KHOLO: khetho ea tse ntlehali

5. Boikoetliso ba Cardio + bakeng sa mpa

• Likhalori: 316-533
• Nako: Metsotso ea 40
• Bothata: 4
• C ho futhumatsa le hitch

Koetliso ena ea 'mele ea mpa e na le likarolo tse peli: TABATA (metsotso e 15) e amanang le pelo le' mele bakeng sa mala (metsotso e 15). Karolong ea pele u tla fumana mekoloko e 6 ea boikoetliso ho potoloha ka 'ngoe, e phetoang ka lihlopha tse 2 ho latela morero oa metsotsoana e 4/20 sec. Karolong ea bobeli, o tla sebelisa mekhoa e meng ea ho ikoetlisa le ho ikoetlisa bakeng sa mpa ka sekema ka mokhoa oa 10 sec / 45 sec 15.

Karolo ea TABATA:

• Sehlopha sa Jack Burpees; Long Lat Jump + Ski Jump
• Surfboard Fumana Ups; Long Jump + Jump Squat
• Burpee + Squat Tšoara; Star Jump + 1 Reverse Lunge
• Mohlabani oa Mt Climber Lunge; Jumping Jacks
• 3 pulse length Lunge switjha; Push Up + Toe Tlanya
• Switchfoot Jumps + Knee; Lipapali tsa Squat

Mokhathala oa Cardio + Abs:

• Holimo & Hops; Knee Tucks e sotha
• Knee e Phahameng e Tšoere; Likhohlopo
• Lifofane Jacks; Menoana ea menoana ea menoana
• Latla Jump; Litapole tsa Baesekele

Boikoetliso bo holimo ba 20 bakeng sa boemo le mokokotlo

6. Cardio + ikoetlisa KOR + yoga

• Likhalori: 207-330
• Nako: Metsotso ea 35
• Bothata: 4
• C ho futhumatsa le hitch

Koetliso ena ea 'mele ea mpa ke motsoako oa mananeo a fapaneng mme e entsoe ka likarolo tse tharo. Karolo ea pele: cardio + cor (metsotso e 10) karolo ea bobeli: cardio e hloekileng (metsotso e 10) karolo ea boraro: yoga + e otlolla (metsotso e 10). Likarolo tse peli tsa pele li etsoa ho latela morero oa TABATA. Kelly le Daniel le bona ba bontša mofuta o nolofalitsoeng oa boikoetliso.

Ho ikoetlisa (yoga):

• Qhomela + ea squat; Crunch e le 'ngoe ea Leoto Jacknife
• Arola li-Burpees tsa Jump; Plank In & Out
• Squat qhomela
• Mt Climber Tsoha
• Naleli E Tlola
• Khutlisa Lunge Jumps
• Side Mohato Squat

Mokoetlisi oa maqhubu: melemo le likotsi

7. Thupelo ea TABATA e hatisa mpa

• Likhalori: 168-336
• Nako: Metsotso ea 30
• Bothata: 4
• C ho futhumatsa le hitch

Ketsahalong ena u tla fumana mekoloko e 4 ea TABATA ea metsotso e 4. Ho potoloha ka 'ngoe ho ne ho kenyelletsa boikoetliso bo habeli: boikoetliso bo le bong ba' mele le boikoetliso bo le bong bakeng sa makhapetla, a phetang le ho pheta lihlopha tse 1. Qetellong ea lenaneo, Daniel o u lokiselitse mapolanka a metsotso e 1.

Boikoetliso:

• Burpee; Phallo ea Jackknife
• Jumping Lunge; Batho ba sesang
• Star Jump; Hip ea Oblique e Phahamisa L&R
• Kick Ka hare; Crunch ea Baesekele
• 2 Min Plank Ho Teneha

Lisebelisoa tse 10 tse holimo bakeng sa kholo ea mesifa

8. Koetliso ea papali ea papali ea litebele bakeng sa mpa

• Likhalori: 225-585
• Nako: Metsotso ea 50
• Bothata: 4
• C ho futhumatsa le hitch

Motheo oa boikoetliso bona ba `` cardio '' bakeng sa mpa ke ho raha litebele le ho ikoetlisa ho tsoa libetsa. Lenaneo le ruile haholo mme le kenyelletsa mekhahlelo e 5 ea boikoetliso:

• Core (metsotso e 5): boikoetliso ka mpeng le mokokotlong
• Kickboxing (metsotso e 10): kickboxing
• Core (metsotso e 5): mapolanka
• Kickboxing (metsotso e 10): kickboxing
• Core (metsotso e 5): boikoetliso mokokotlong le ka lehlakoreng

Livideo tse phahameng tsa 20 tsa cardio ho theola boima ba 'mele ho Popsugar

9. Nako ea ho ikoetlisa ea cardio bakeng sa mpa

• Likhalori: 128-258
• Nako: Metsotso ea 30
• Bothata: 3
• Ha ho mofuthu, ka hitch

Ena ke koetliso e khahlisang haholo ea sebopeho. Lenaneo le na le mekhahlelo e mene ea boikoetliso. Potolohong ka 'ngoe u tla etsa mefuta e 4 ea boikoetliso: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, mapolanka, cardio, Pilates, spin). Ha ho boikoetliso bo sa phetoang, ka hona o ke ke oa tena! Boikoetliso bo etsoa ho latela morero: Metsotsoana e 6 e sebetsa, metsotso e 45 e phomotse.

• Palo ea 1: Leoto la Toe Toe Touch; Plank + Knee; Phetoho ea Burfo; Lipompo tsa menoana; Metsu ea Walkdown; Flutterkick.
• Palo ea 2: Tsela ea Crunch ea Tsela; Plank Jack + Leoto Phahamisa; 3 Butt Kicker Drops; Pilates Ile ka Bona; Nonyana ea Nonyana;
• Palo ea 3: Borokho + Toe Touch; Rala Holimo; Marokho a Qhomang; Ho hula ka leoto; Sesa; Ho sotha ha Russia.
• Palo ea 4: Leoto le le leng la Jackknife; Supine Plank + ea Hlaha; Qhomela Lateral Jump Squats; Ho lelekisa lipompo tsa menoana; Back Bow Crossover; Menoana ea menoana ea menoana.

Mokhoa oa ho khetha Mat ea boikoetliso

10. Ho ikoetlisa ka Cardio ka ho ikoetlisa ka ho fapanyetsana

• Likhalori: 217-348
• Nako: Metsotso ea 30
• Bothata: 3
• C ho futhumatsa le hitch

Lenaneong lena, boikoetliso bo bong ba pelo (ka setaele sa TABATA) le boikoetliso ba mokokotlo (metsotsoana e 45 e sebetsa / metsotsoana e 15 e phomotse). Bakoetlisi bohle ba hlophisitse lihlopha tse 4 tsa boikoetliso ba pelo le lihlopha tse 2 tsa boikoetliso bakeng sa makhapetla bakeng sa boikoetliso bo 3 sehlopheng ka seng.

• HIIT: 2 Mangole + Sehlopha se seholo sa ho qhomela; 3 Side Hops + Burpee.
• konokono: Heel Taps 3 + Katoloso; Ho tsitsisa T + Khahlano le menoana ea menoana; Lehloa la lehloa la lehloa la lehloa.
• HIIT: Li-squats tse 180; Meeli ea Lateral.
• konokono: Setšoantšo sa 4 Marotholi a Leoto; Lintja tsa Linonyana; Morao Bow + Pulses.
• HIIT: Lunge + Kicks; Kick Round ea Sumo Squat.
• konokono: Lehlakoreng la Plank Kick + Dip; Lehlakore le leng; Makholo.
• HIIT: Li-jack tsa squat; Jumping Jacks.

Tsela ea ho tlosa lehlakore: 20 + 20 ea boikoetliso

11. Ho ikoetlisa ka Cardio ka ho ikoetlisa ka ho fapanyetsana

• Likhalori: 180-390
• Nako: Metsotso ea 35
• Bothata: 4
• C ho futhumatsa le hitch

Mokhoa o mong o fapaneng oa boithapollo ba pelo bakeng sa mpa, o netefalitsoe hore o ke ke oa teneha. Lenaneong lena boitlhakiso bo etsoa hanngoe eseng ho phetoa. E emetse tloaelo ea FitnessBlender: Metsotsoana e 20 e sebetsa le metsotso e 10 e phomotse. Mekhoa e 'meli ea ho ikoetlisa e fetola mekhoa e' meli ea ho ikoetlisa. Ka kakaretso, lenaneo le kenyelletsa mefuta e ka bang 40 ea boikoetliso.

Fitness-gum - lisebelisoa tse ntle haholo

12. Boikoetliso ba Cardio + bakeng sa mpa

• Likhalori: 219-421
• Nako: Metsotso ea 35
• Bothata: 4
• C ho futhumatsa le hitch

Lenaneong lena la likarolo tsa cardio bakeng sa metsotso e 6 li fapanyetsana le likarolo ho ea mpeng metsotso e 2. Karolo ea cardio ke morero oa TABATA. Boikoetliso ba mokokotlo bo etsoa bakeng sa mosebetsi oa metsotsoana e 50, phomolo ea metsotsoana e 10.

• HIIT: Nako ea 1. Burpee + Push Up; Toe tšoara Tsoha; Maoto a Potlakileng Burpee; Latela + Squat Jump; Star Jump + Burpee; Sumo Lunge ho Qhoma.
• Motsoako: 1 Round. Crisscross Crunch; Moriana oa Toe Touch.
• HIIT: Nako ea 2. Knee e Phahameng + Jumping Jack; Ho hloa lithaba; Squat Jack + Jump; Lizard Hops; Ka pele Jack + Squat Pops; Tiisa Push Up.
• Motsoako: Round 2. Ho sotha ha Russia; Sotha Back Bow.
• HIIT: Nako ea 3. Star Jump + Knee; Tsamaea Tlase + Plank Knee; Burpee + Jab Sefapano; Supine Push Up + Toe Touch Tsoha; Jumping Lunge + Uppercut; Jab, Sefapano.
• Motsoako: Round 3. Lehlakoreng Hip phahamisa L; Lehlakoreng la Hip Phahamisa R

TABATA Workout: likoleke tse 10 tse ntlehali

Bona le likhetho tse ling tsa rona tse sebetsang tsa ho ikoetlisa:

• Kaofela ka lipetja tsa boikoetliso: ke eng le hore na u ka khetha joang
• Li ikoetlisa tse 50 tse holimo bakeng sa mpa e sephara
• Lieta tse 20 tse holimo ka ho fetisisa tse mathelang basali bakeng sa ho matha ka mokhoa o bolokehileng
• Kaofela ka Push-UPS: likarolo + tsa likhetho pushups

Slimming, mala, boikoetliso ba nakoana, boikoetliso ba Cardio