Mmega ahụ elekere 12 maka oke ibu na ụda akwara sitere na ọwa YouTube 1 Workout a Day

Ịhụnanya hour ogologo mgbatị? Wee chekwaa mmemme ọhụrụ anyị maka mbelata ibu na ahụ ụda, ọwa YouTube 1 Na-arụ ọrụ kwa ụbọchị. Vidiyo ndị a na-emeju izu ọzụzụ gị nke ọma, ọ ga-abụkwa ezigbo nhọrọ maka ọkụ kalori mgbe ezumike “Saarow” gasịrị.

Nhọrọ nke mgbatị ahụ siri ike

N'ime nyocha a, anyị na-enye ọzụzụ oge dị ukwuu nke e mere iji gbaa calorie ọkụ, ụda akwara ma wepụ nsogbu na ogwe aka, ụkwụ, na afọ. Ọwa nchịkwa na-enye mmega ahụ na ịdị arọ nke ahụ ya nke na-agba ọsọ n'usoro oge okirikiri. Na mkpokọta, nyocha na-atụ aro 9 mgbatị ahụ siri ike na 3's obere mmetụta mgbatị.

Mmemme atụmatụ:

• Ogologo oge ọzụzụ a bụ nkeji 55-90
• Gburugburu ụkpụrụ etiti oge
• Gụnye mgbatị ahụ aerobic na toning maka abụba ọkụ na iwepụ ebe nsogbu
• Ihu ọma, omume na-rụrụ na arọ nke ahụ ya, ma mgbe ụfọdụ ị ga-mkpa dumbbells
• Na vidiyo niile ị na-eche mmega ahụ yiri nke ahụ
• Klas dabara adaba maka ọkwa ọzụzụ karịa nkezi

Ị nwere ike ịme mmega ahụ nke usoro a ugboro 1-2 n'izu mgbe ị nwere oge na obere oge dị otú ahụ. Ma ọ bụ ime mmemme n'ụbọchị ndị ahụ mgbe ịchọrọ kalori ọkụ ọkụ (dịka ọmụmaatụ, mgbe ezumike ma ọ bụ mgbe ezumike dị ogologo gasịrị). A naghị atụ aro ka ịme ọzụzụ dị otú ahụ siri ike karịa 3-4 ugboro n'izu.

1. HIIT Cardio Workout (nkeji 60)

Mmega ahụ cardio a siri ike nwere agba atọ. A na-eme mmega ahụ na ụkpụrụ nke etiti oge (ọrụ sekọnd 30 / 10 sekọnd izu ike). Ngwaahịa adịghị mkpa.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu (ihe ọkụ ahụ zuru oke): squats na-awụli elu, mkpọpụta anụ ọhịa bea, pushup + nkịta na-agbada ala, na-atụgharị, na-atụgharị azụ. A na-emegharị okirikiri 4 ugboro ugboro.

• Agba nke abụọ (mmegharị egwuregwu): wuo 180 degrees burpee, tụgharịa azụ, na-awụlikwa elu na nsu na ịkụ ọkpọ. Gburugburu 3 na-emegharị gburugburu.

• Gburugburu 3 (cardio, abụba ọkụ): na-agba ọsọ na-ebuli ikpere ya elu, skater, ịgba ọsọ bọl, ịgba ọsọ kwụ ọtọ, skier jumping Jack. A na-emegharị okirikiri 4 ugboro ugboro.

2. Mgbakọta mgbatị ahụ (nkeji 60)

Mmega ahụ nwere okirikiri 4 maka mpaghara nsogbu (elu, ala, KOR), nke na-emechi cardio siri ike. Ihe omume maka ogwe aka ị ga-achọ dumbbell.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu maka ụkwụ (ụkwụ egbu egbu): squats, squats na-awụlikwa elu na akwa mmiri, lunges. A na-emegharị okirikiri ahụ na agba atọ.

• Gburugburu 2 maka aka (aka toner): dumbbell bench press for ubu, pushups, reverse pushups from a oche, azụ eriri, ibuli na biceps. A na-emegharị okirikiri ahụ na agba atọ.

• 3 gburugburu maka Cora (ọrụ isi): na-awụba n'ime plank, Ịnyịnya igwe, ebuli ụkwụ, tụgharịa crunches. A na-emegharị okirikiri ahụ na agba atọ.

• Cardio gburugburu 4 (onye na-emecha abụba cardio): na-agba ọsọ na-ebuli ikpere ya elu, burpee + na-adọta ikpere n'obi na plank, Jack na-awụ elu, skater. A na-emegharị okirikiri ahụ na agba atọ.

3. Calorie Torching zuru ahụ mgbatị ahụ (nkeji 55)

N'ime mgbatị ahụ nke oge a, ị ga-enwe mgbatị ahụ 5 maka nkeji iri, na-atụgharị 10-2 omume: mgbatị cardio na mmega ahụ maka ụda muscle. Ngwaahịa adịghị mkpa.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu maka abụba na-ere ọkụ (onye na-egbu abụba): pulsing squat + na-awụli elu, na-awụlikwa elu na eriri. A na-emegharị okirikiri ahụ na okirikiri 7.

• 2 gburugburu ahụ zuru oke (gburugburu fan): azụ azụ + ikpere na-adọkpụ n'obi, na-aga n'ụlọ mmanya, wulie elu 180 degrees. A na-emegharị okirikiri ahụ na agba atọ.

• 3 gburugburu maka ahụ dị ala (Fo dị ala): sumo squat, skater, na-atọ ụtọ na pịa, ndị na-akụ squat. A na-emegharị okirikiri ahụ na agba atọ.

• Agba 4 maka mpaghara nsogbu n'akụkụ (toning n'akụkụ): Ịgba ịnyịnya ígwè, n'akụkụ akụkụ, ụkwụ na-atụgharị n'akụkụ maka akwara oblique. A na-emegharị okirikiri ahụ na agba atọ.

• 5 gburugburu maka afo (egbu egbu abs): ụdọ na-awụlikwa elu, na-atụgharị, na-ebuli ụkwụ maka obere abs. A na-emegharị okirikiri ahụ n'apata ise.

4. Mmega ahụ na-ere ọkụ nke abụba zuru oke (nkeji 60)

N'ime mmega ahụ, ị ​​​​ga-ahụ gburugburu ole na ole maka mpaghara nsogbu onye ọ bụla: nke mbụ na nke abụọ maka ụkwụ na ụkwụ (ike cardio +), nke atọ maka aka, ubu, na obi, nke anọ gburugburu afọ na ogbugbo. . A na-emegharị okirikiri ọ bụla ugboro ole na ole. Maka gburugburu, ị ga-achọ dumbbell.

Ọdịdị nke ọzụzụ ahụ:

• 1 okirikiri (ụkwụ egbu egbu): squat squat, squats, pulsing squats + jumping, sumo squat, sumo squat na-awụlikwa elu na ịgba ọsọ bọọlụ. A na-emegharị okirikiri ahụ n'apata ise.

• Gburugburu 2 (ụkwụ egbu egbu): Nnụnụ na-aga n'ihu, n'akụkụ akụkụ, oghere diagonal, burpee + na-awụlikwa elu, akwa mmiri, ebuli ụkwụ n'ụkwụ anọ maka buttocks, ndọtị ụkwụ n'akụkụ anọ niile n'akụkụ àkwà mmiri static nwere ụkwụ weliri elu.. A na-emegharị okirikiri ahụ n'apata ise.

• 3 gburugburu (ogwe aka egbu egbu): push-UPS, na-ebuli dumbbells maka biceps, tụgharịa UPS site n'oche, dumbbell bench press maka ubu. A na-emegharị okirikiri ahụ na agba atọ.

• 4 gburugburu (abs egbu egbu): crease press, a shear press, ịrị elu nke pelvis n'akụkụ plank, na-agbagọ n'akụkụ na eriri. A na-emegharị okirikiri ahụ na agba atọ.

5. 1000 Calorie HIIT Workout Enweghị akụrụngwa (nkeji 80)

Nke a bụ mgbatị ahụ siri ike nke 1000 kalori. Ị ga-ahụ 5 agba nke mmega ahụ, nke ọ bụla gburugburu na-atụ aro ka a na-elekwasị anya na otu akụkụ nke ahụ na ugboro ugboro na 4 agba.

Ọdịdị nke ọzụzụ ahụ:

• Gburugburu 1 (lekwasị anya na ụkwụ): squat + ndọtị ụkwụ, onye skier, mkpọda n'ụkwụ, na-awụlikwa ogo 180.

• Gburugburu 2 (lekwasị anya na ụkwụ): azụ azụ + ebuli ụkwụ, burpee + ima elu lunges, lunges na-aga n'ihu, na-agba ọsọ na-ebuli ikpere ya elu..

• 3 agba (na-emesi ike na afọ): ịgba ọsọ kwụ ọtọ, skater, na-adọkpụ ikpere n'obi na plank, na-atụgharị n'akụkụ n'ime eriri.

• 4 agba (na-emesi ike na afọ): tụgharịa na azụ, na-awụlikwa elu na nsu, igwe kwụ otu ebe, na-atụgharị n'akụkụ ya.

• 5 gburugburu (lekwasị anya na aka): ụdọ na-awụlikwa elu, ịkwanye-UPS, Jack na-awụlikwa elu, tụgharịa azụ-UPS site n'oche.

6. Ọkụ na-ere ọkụ HIIT (nkeji 60)

N'ime mmemme a, ị na-eche akụkụ ndị a: cardio (nkeji iri), ahụ dị ala (nkeji iri abụọ), afọ (nkeji iri), ahụ dị elu (nkeji iri abụọ). Maka mgbatị ahụ ị ga-achọ dumbbells.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu (cardio): ọdịiche dị iche iche nke ịwụ elu, ọsọ ọsọ, podprugin, burpee. A na-eme mmega ahụ ọ bụla otu ugboro, oge gburugburu 1 nkeji.

• 2 gburugburu (ụkwụ toning): na-aga n'ihu, squat+ ụkwụ adọkpụ n'akụkụ, ndọtị ụkwụ n'akụkụ n'akụkụ ihe niile na-ebuli ụkwụ anọ n'ụkwụ anọ, akwa mmiri, ebuli ụkwụ n'akụkụ, sumo-squat.. A na-emegharị okirikiri ahụ n'apata ise.

• 3 okirikiri (abs mmega ahụ): Igwe igwe kwụ otu ebe, na-atọ ụtọ na pịa, bulie ụkwụ ala abs, tụgharịa crunches, na-atụgharị na eriri n'ikpere m, na-atụgharị n'akụkụ n'ime eriri ahụ, na-agbagọ ikpere-ikpere dina n'akụkụ gị, Superman. A na-emegharị okirikiri ahụ n'apata ise.

• 4 gburugburu (ogwe aka toning): Ịgba ọkpọ, push-UPS, dumbbell bench press for ubu, Ịgba ọkpọ, nkịta pushup + ala, na-ebuli dumbbells, ịga ije plank, tụgharịa-UPS site n'oche. A na-emegharị okirikiri ahụ n'apata ise.

7. Day After Cheat Meal Workout (nkeji 60)

Ọzụzụ ahụ nwere akụkụ abụọ: mgbatị toning nkeji 30 maka mpaghara nsogbu + 30 nkeji cardio maka abụba na-ere ọkụ. Ị nwere ike ịgbasa akụkụ abụọ ahụ n'otu oge ma ọ bụ kewaa ya n'ụtụtụ na mgbede.

Ọdịdị nke ọzụzụ ahụ:

• Toning ahụ zuru oke (mmega ahụ maka ụda akwara): sumo squat, squat + mgbapụ ụkwụ n'akụkụ, diagonal lunges, tilts na a direction megide push-UPS si n'oche, pushups, Bicycle, gluteal bridge, mgbanaka ụkwụ n'akụkụ na anọ anọ.. A na-emegharị okirikiri ahụ na agba atọ.

• Cardio ọkụ abụba (mmega ahụ cardio): na-agba ọsọ zahlest nwa ehi, na-agba ọsọ na elu na-ebuli ikpere ya, na-awụlikwa elu na-atụgharị ahụ, na-awụli elu Jack, burpee, na-amali na eriri, skater, kehoraizin na-agba ọsọ. A na-emegharị okirikiri ahụ na agba atọ.

8. 1000 Calorie HIIT Fat Burning HIIT Workout (nkeji 90)

Ihe omume a maka calorie 1000 na-agụnye mgbatị 3 maka mpaghara ụfọdụ, nke na-agbanwe ike na cardio-ibu na ibu nke ahụ ya. Ngwaahịa adịghị mkpa.

Ọdịdị nke ọzụzụ ahụ:

• 1 okirikiri (ụkwụ & butt toning + abụba na-ere ọkụ cardio): N'ime okirikiri a, mmega ahụ na mgbatị cardio ọzọ maka apata ụkwụ na ukwu. A gburugburu na-ewe nkeji iri abụọ.

• Gburugburu 2 (mmega ahụ nwere ụda olu): okirikiri a gụnyere ịkụ ọkpọ, ọkpọ ọkpọ, mgbagharị azụ, na-eje ije na eriri. Agba a na-ewe nkeji iri na ise.

• 3 gburugburu (flat + abs cardio abụba na-ere ọkụ): na nke a gburugburu, ọzọ cardio omume na mmega ahụ maka afo na ala. Agba a na-ewe nkeji iri na ise.

9. Cardio HIIT Workout + Butt, Thighs, Abs (nkeji 60)

N'ọzụzụ etiti oge a, mgbatị ahụ toning maka mpaghara nsogbu na-atụgharị na mgbatị ahụ cardio. Akụkụ dị ịrịba ama nke mmega ahụ dị n'ala, ihe a na-emesi ike bụ n'apata ụkwụ, buttocks na afọ.

Ọdịdị nke ọzụzụ ahụ:

• 1 okirikiri (mmega ahụ cardio): ị ga-amalite ọzụzụ site na mmega ahụ cardio siri ike maka ọkụ calorie na ịkwalite metabolism. Agba a na-ewe nkeji iri na ise.

• Gburugburu 2 (mmega ahụ maka apata ụkwụ na azụ): mgbe ahụ, ị ​​ga-emega ahụ maka apata ụkwụ na azụ, gụnyere plyometric na ọdịdị. Agba a na-ewe nkeji iri na ise.

• 3 gburugburu (mmega ahụ maka eriri na ogwe): dechara ọzụzụ na abụba ọkụ etiti oge uprajneniyami ka ogbugbo. Agba a na-ewe nkeji iri na ise.

Mgbatị ahụ dị obere

1. 700 Calorie Burn Low Mmetụta HIIT Workout (nkeji 90)

Nke ahụ bụ mgbatị mmetụta dị ala dabara adaba maka ndị na-adịghị eri ibu dị arọ. Ị na-echere awa 1.5 nke mmega ahụ dị irè na-enweghị ịwụli elu. Ihe omume ahụ nwere agba atọ, ị nwere ike ịhọrọ naanị akụkụ ndị na-adọrọ mmasị, ma ọ bụrụ na ọ dịghị oge iji tinye aka na 1.5 awa. Maka gburugburu, ị ga-achọ dumbbell.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu maka ụkwụ (ụkwụ & mgbatị toning butt): na-agba n'akụkụ, dị iche iche squats na lunges, ụkwụ na-ebuli elu dina n'akụkụ gị na niile anọ ọdịiche nke àkwà mmiri. A na-emegharị okirikiri ahụ n'apata abụọ, ngụkọta oge nke ihe dịka nkeji iri anọ.

• Gburugburu 2 maka aka (mmega ahụ nwere ụda olu): mmega ahụ na dumbbells, pulsating omume, Ịgba ọkpọ, mmega ahụ na straps, push-UPS. A na-emegharị okirikiri ahụ n'apata abụọ, ngụkọta oge nke ihe dịka nkeji iri anọ.

• 3 gburugburu ruo afọ (flat abs exercises): mmega ahụ dị iche iche maka Cora guzo n'ala, na eriri. A na-emegharị okirikiri ahụ n'apata abụọ, ngụkọta oge nke ihe dịka nkeji iri anọ.

2. Onye mbido Cardio na Toning nwere mmetụta dị ala (nkeji 75)

Nke a bụ obere mmetụta mgbatị ahụ, enweghị nchekasị na ikpere. Ihe omume dị jụụ, na-enye mmega ahụ dịgasị iche iche maka mpaghara nsogbu. Akụkụ dị ịrịba ama nke ọzụzụ na-ewere ọnọdụ n'ala. Enweghị lunges na squats, ya mere ọ dị mma maka nkwonkwo.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu (onye na-egbu ihe nkwata): akwa, static akwa ụkwụ ebuli na niile fours ụkwụ ebuli dina n'akụkụ gị. A na-emegharị okirikiri ahụ na agba nke anọ, otu agba na-ewe nkeji iri abụọ.

• Agba nke abụọ (toner ogwe aka): na-eje ije na eriri elu na ala, tụgharịa push-UPS oche push-UPS. A na-emegharị okirikiri ahụ na agba atọ, ngụkọta oge nke ihe dịka nkeji iri.

• 3 gburugburu (abụba mmetụta dị ala na-ere ọkụ): Na-eje ije na mmanya + push-UPS, Superman, plank n'akụkụ, na-agbagọ n'akụkụ eriri ahụ, ụkwụ na-ebuli elu na azụ plank, na-ebuli ụkwụ ya ka ọ dina n'azụ.. A na-emegharị okirikiri ahụ na agba nke anọ, otu agba na-ewe nkeji iri abụọ.

3. Usoro mgbatị ahụ dị ala (nkeji 55)

N'ime mgbatị ahụ a enweghị mmega ahụ cardio siri ike, naanị mmega ahụ maka ụda akwara. E kewara mmemme ahụ n'ime akụkụ 3 dabere na mpaghara nsogbu.

Ọdịdị nke ọzụzụ ahụ:

• 1 gburugburu (ụkwụ toning): lunges, squats, ịgbagharị ụkwụ, ebuli ụkwụ na àkwà mmiri maka hips na buttocks. A gburugburu na-ewe nkeji iri abụọ.

• 2 gburugburu (flat abs mgbatị): gụnyere mgbatị ahụ maka afọ na ogbugbo, ọkachasị n'ala. Agba a na-ewe nkeji iri na ise.

• 3 gburugburu (mmega ahụ ogwe aka): omume maka ogwe aka na dumbbells na arọ ọnwụ. Agba a na-ewe nkeji iri na ise.