Bunny Slope Beginner Workout: ihe dị mgbagwoju anya nke ọnwa 2 maka ndị mbido si Suski Lite

Ọ bụrụ na ị ka na-amalite ime mgbatị ahụ n'ụlọ wee họrọ mmemme dị mfe maka ndị mbido, nwalee ihe a kwadebere site na Suski Light. Ihe mgbatị ahụ nke Bunny Slope Starter. Ihe nkuzi 9-izu a dị mkpụmkpụ maka ndị mbido, nke a na-enye n'efu na ọwa youtube ZuzkaLight.

Nkọwa mmemme nke mkpọda Bunny si Suski ìhè

Ìhè Zuzka (otu n'ime ọkachamara kachasị ewu ewu na mgbatị ụlọ), tumadi na-enye mmega ahụ mmetụta dị elu. Ma enwere Suzanny dị irè slimming complex nke ga-enye gị ohere ịzụ ọzụzụ n'ụlọ ọbụna maka ndị mbido. Maka nkuzi na mgbatị ahụ Bunny Slope Beginner, ị chọghị ahụmịhe ọzụzụ. Ihe mgbagwoju anya mejupụtara obere klaasị mmetụta dị alanke na-enyere aka ịkwụsị ibu ma kpochapụ ebe nsogbu. Ihe omume a dịkwa mma maka ndị nwere oke ibu na ndị na-ebi ndụ ịnọkarị otu ebe.

Mgbagwoju anya Bunny Slope na-atụ aro mmụba na-aga n'ihu na mgbagwoju anya. Ị na-amalite site na mmega ahụ kachasị mfe, mana ka ị na-etolite ike anụ ahụ gị na klaasị ntachi obi ga-adị mgbagwoju anya karị. N'ime izu 9 ị ga-emeghachi mmega ahụ ọtụtụ ugboro, nke ahụ ga-enyere gị aka ime mgbanwe na ibu na nyochaa ọganihu ha.

Na mkpokọta, mmemme gụnyere 20 obere mgbatị ahụ maka nkeji 15-25. Usoro ihe omume anaghị agụnye ụbọchị ezumike, ị ga-eme kwa ụbọchị! Ma echegbula Zuzka ìhè na-eji nwayọọ ibu ibu, nke ga-enyere aka izere pretensiousness. Mmega ahụ kwa ụbọchị ga-adị oke mma maka ị nweta nsonaazụ dị elu maka ọnwa 2 nke ọzụzụ. N'ihi mgbagwoju anya Bunny Slope, ị ga-emepụta ntọala siri ike maka mmezu azụmahịa ọzọ.

Uru nke usoro ihe omume:

• Zuru okè maka ndị mbido na ndị nwere ogologo oge ezumike na ahụike.
• Ogologo oge mgbatị ahụ (nkeji 15-25).
• Ihe omume a na-aga n'ihu na mgbagwoju anya (site na vidiyo dị mfe na mgbagwoju anya).
• Mmetụta mgbatị ahụ dị ala na-enweghị ịwụli elu.
• Enwere kalenda dị njikere maka ọnwa 2.
• Usoro ihe omume na-agụnye 20 dị iche iche videos.
• Ihe mgbagwoju anya ga-enyere gị aka ịkwadebe maka ọzụzụ siri ike karị.

Maka klaasị ị ga-achọ akụrụngwa ndị ọzọ: dumbbells 1-2 kg, fitball (maka ụfọdụ vidiyo), mgbatị ahụ (maka vidiyo ndị ọzọ na ọnwa nke abụọ). Zuzka na-atụ aro ka ị na-amụba ibu nke dumbbells ka ị na-aga n'ihu na mmemme ahụ, ọ ga-enyere gị aka inweta ọtụtụ ihe site na ụlọ akwụkwọ.

Zuzanna ekwe klaasị na-enweghị a na-ekpo ọkụ, ma cheta, a àgwà na-ekpo ọkụ tupu ọzụzụ mgbe n'ike. Mgbe mgbatị ahụ gasịrị, echefula ịgbatị ma mee ka ahụ dị jụụ mgbe mgbatị ahụ gasịrị.

Na-ekpo ọkụ tupu mgbatị ahụ:

Mgbatị mgbe mgbatị ahụ gasịrị:

Ọ bụrụ na ị debanyere aha na ukara website Suski ìhè, ọ ga-adị mfe nyochaa ha ọganihu na ọzụzụ. Zuzanna na-enye gị ohere ịrụ ọrụ ha mgbe nnọkọ ọ bụla gasịrị: ọnụ ọgụgụ nke ugboro ugboro or gafere oge , dabere na mgbatị ahụ akọwapụtara. Na saịtị ya enwere tebụl pụrụ iche nke mere ụkpụrụ niile achọrọ. Nke a ga-enye gị ohere ịhụ nsonaazụ gị nke ọma.

• Mmega ahụ n'ime oge kacha nta: #1, #2, #3, #7, #8, #9, #10, #11, #12, #13, #17, #18, #19, #20
• Mmega ahụ maka nzaghachi kachasị: #4, #5, #6, #14, #15, #16

Nleba anya mgbe niile nke nsonaazụ gị na-enyere aka izere nkwụsịtụ na mgbatị ahụ gị na ọganihu mgbe niile. Tụkwasị na nke ahụ, ọ na-eme ka ị na-agbalịsi ike ruo n'ókè ya, nke doro anya, na-enye aka na ihe ndị ọzọ ngwa ngwa imezu ebumnuche. Mana ị nwere ike soro vidiyo na-enweghị itinye mgbakwunye n'ime akaụntụ. Hụkwa: Mgbagwoju anya mmalite si Suski ìhè maka ọkwa praịmarị na nke abụọ.

Bunny Slope Beginner Workout: vidiyo niile

1. Bunny Slope Workout #1 (nkeji 22)

Akụrụngwa: dumbbells.

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina ikpere ruo azụ x 20 ụkwụ ebuli, azụ ebuli ụkwụ n'ihu mkpịsị ụkwụ mgbata x 2x)
• Ogwe aka, Ubu, na azụ (Mkpọda Bunny dị arọ x 20, x 20 ahịrị kwụ ọtọ, gbadaa n'elu ahịrị x20)
• Abs (Akwadoro ọdụ n'elu ikpere ikpere x 20, Wag ọdụ ka ọ gbatịa ụkwụ ọzọ n'akụkụ x 20, igwe kwụ otu ebe x 20, okpokoro n'elu Crunch x 20)

2. Bunny Slope Workout #2 (nkeji 25)

Akụrụngwa: dumbbells, oche.

• Butt & Ụkwụ (n'akụkụ ehulata x 20 ka ọ squat, na Deadlift ikiri ụkwụ bulie x 20 x 15/15 Stationary Lunge, deadlift, Akụkụ akụkụ x 20 ọzọ)
• Azu, ubu na ogwe aka (Curls gaa n'akụkụ ebuli x 10, x 20 punch diagonal, ahịrị ikpere x 20/20, pịa obi x 20)
• Abs (Mkpa x20, n'ime & pụta x20 ikpere, ikpere na-ejide x 20 ọnụ na ụkwụ ọ bụla, na-ebuli elbow plank x20)

3. Bunny Slope Workout #3 (nkeji 20)

Akụrụngwa: dumbbells, fitball.

• Sumo Squat x 20
• Ihu & Azụ 10/10 na-ebuli nwa ehi elu
• Akwa akwa x 20
• Clams x 20/20
• Bicep curls bọọlụ swiss x 20
• DB diagonal bulie bọọlụ swiss 10/10
• Tricep ndọtị x 15
• Ịtọkwa DB na-ebuli x V 10/10
• Superman na-ebuli 20 alt.
• Ọkpụkpụ bọọlụ Switzerland gafere x 20
• Nyefee bọọlụ x 10
• Nkịta ikpere na-ebuli nkịta nnụnụ x 20 alt

4. Bunny Slope Workout #4 (nkeji iri na asaa)

Akụrụngwa: dumbbells.

• Ngụgụ na-akpụ akpụ na nwa ehi na-ebuli 10/10
• Otu akwa akwa na-aga n'ihu igwe mkpuchi ikuku 10/10
• Scissors kwụ ọtọ x 20
• Otu ụkwụ na-egbu ikpere na-ebuli x10 alt
• Nru ububa x 10

5. Bunny Slope Workout #5 (nkeji 19)

Akụrụngwa: dumbbells.

• Ikiri ụkwụ weliri Sumo Squat x 10/10
• Akụkụ n'akụkụ squat x 12
• Deadlift na DB n'elu na-ebuli x10
• Mkpokọta x 10
• oghere ka akwa akwa ikpere x10

6. Bunny Slope Workout #6 (nkeji 17)

Akụrụngwa: dumbbells.

• Squat & tụgharịa n'elu pịa x 12 alt.
• Ntugharị ihu/azụ nwere DB curl x 5/5
• Na-ebuli ikiri ụkwụ ikpere n'ala (x5) ruo ikpere n'ala ịkwali x 6 setịpụ
• Ụkwụ plank akụkụ ikpere na-ebuli x 10/10
• Ebuli ubu (x5) / butt butt (x5) x 5 sets

7. Bunny Slope Workout #7 (nkeji 16)

Akụrụngwa: adịghị mkpa.

• Akwa akwa x 20
• igwu mmiri x 10 (ebuli obi, ebuli otu ụkwụ)
• Akwa akwa na mpụga x 20
• Cross ikiri ụkwụ na-ebuli 20/20
• Otu akwa akwa nwere ikpere ikpere x 20
• Wag ụkwụ ọdụ na-ebuli x 20
• Akụkụ crunch x 20/20
• Plank ruo ikpere n'ala na-arị elu x 10

8. Bunny Slope Workout #8 (nkeji 22)

Akụrụngwa: dumbbells.

• Ebuli ụkwụ squat x 20
• Nkwụkwụ ụkwụ n'akụkụ ikpere gbagoro azụ na ikpere elu x 10/10
• N'ime apata ụkwụ na-ebuli x 20/20
• Mgbatị ụkwụ Clam shei x 20/20
• Ngwunye ikpere ụkwụ x 20

9. Bunny Slope Workout #9 (nkeji 24)

Akụrụngwa: dumbbells.

• ikpere n'ihu n'ihu x 10/10
• Nwụrụ anwụ ebuli / n'ihu bulie / squat & pịa x 10
• Mkpịsị ụkwụ ikpere ikpere na-ebuli x 20 + 10 x ngụgụ kwụ ọtọ (na-emegharị n'ụkwụ ọzọ)
• Dumbbell V-elu na Bridge x 20
• Crunches-cross crunches dị n'elu dị arọ x 20

10. Bunny Slope Workout #10 (nkeji 20)

Akụrụngwa: dumbbells, fitball.

• Deadlift na Squat nwere bọọlụ n'elu x 15
• Ahịrị DB x 15
• Pịa elu x 15
• Ụkwụ nru ububa na-ebuli x 15
• Mpempe obi x 15
• hip dị arọ na-ebuli x 15
• Criss Cross dị arọ x 16

11. Bunny Slope Workout #11 (nkeji iri na asaa)

Akụrụngwa: fitball.

• Circle Squats nwere bọọlụ Switzerland x 10
• Ụkwụ kwụ ọtọ na-emetụ x 10/10
• Azụ ndọtị x 10
• Pịa Ups x 10
• Switzerland bọọlụ hip obe karịrị x ​​10 alt.
• Swisland bọọlụ hamstring curl x 10

12. Bunny Slope Workout #12 (nkeji iri na itoolu)

Akụrụngwa: dumbbells, fitball.

• V - nzọụkwụ Squat nwere curl / Deadlift x 10
• Ekpere ikpere n'úkwù welie ya n'ubu pịa x 20
• Igbu ikpere azụ 20/20 (glutes)
• Ahịrị ndị yiri ya na bọọlụ mmega ahụ x 10
• Gagharịa na bọọlụ mmega ahụ x 10

13. Bunny Slope Workout #13 (nkeji 19)

Akụrụngwa: dumbbells, fitball.

• Curtsy n'ụkwụ ebuli elu x 10 alt.
• Sumo squat dị arọ nwere curl ka ọ dị elu n'akụkụ elu x 10
• Ebuli ụkwụ nru ubu iji bulie bọọlụ mmega ahụ x 10
• Hip welie elu na ịpị obi na bọọlụ mmega ahụ x 10
• Ụkwụ na-ebuli mkpịsị ụkwụ aka x 10

14. Bunny Slope Workout #14 (nkeji 18)

Akụrụngwa: adịghị mkpa.

• Ebuli ụkwụ squat x 12
• Hip na-ebuli x 20 + 20 n'elu
• Ụkwụ ikpere na-akwado akụkụ plank ebuli 10/10
• Ịkwụsị ikpere n'ala x 10
• Mgbatị ụkwụ gaa na plank dị elu x10/10

15. Bunny Slope Workout #15 (nkeji 19)

Akụrụngwa: dumbbells.

• N'akụkụ ruo n'akụkụ squat na ikiri ụkwụ welie x 10 ọzọ
• Akụkụ akụkụ gbadara n'elu ahịrị x ​​10 ọzọ
• Ngwunye ikpere na-ebuli x 10 ụkwụ na-atụgharị
• Azụ squats x 10
• Rocky Sit Ups x 10

16. Bunny Slope Workout #16 (nkeji 17)

Akụrụngwa: eriri roba mgbatị ahụ.

• Nzọ ụkwụ n'akụkụ nwere band ike x 12
• Pịa na nzọụkwụ Plank x 10 v
• Ịtọgbọ ụkwụ na-ebuli elu na ike band 20/20
• Obere mkpa isi x 20
• Iji welie onye na-adọkpụ hip pịa x 20

17. Bunny Slope Workout #17 (nkeji 22)

Akụrụngwa: mgbatị mgbatị ahụ, dumbbells.

• Akụkụ anwụ anwụ x 20 alt.
• Clams nwere band ike x 20/20
• Otu ụkwụ na-egbu ikpere na-agbali x 10/10
• N'ime apata ụkwụ na-ebuli ya na ike ike 20/20

18. Bunny Slope Workout #18 (nkeji 19)

Akụrụngwa: mgbatị ahụ, dumbbells, fitball.

• Ebuli nwụrụ anwụ na ikiri ụkwụ na-ebuli x 15
• Lunge ọdụdụ 15/15
• Sumo Squat x 15
• Ahịrị Plank akwadoro hip x 20 alt. - screwed elu
• Dummbell V-ebuli elu ka Hip Raise na bọọlụ mmega ahụ x 20 - agbakọtara
• Criss Cross crunch dị arọ na bọọlụ mmega ahụ x 20 alt.
• Nyefee bọọlụ x 10
• Ikiri ụkwụ ikpere na-ebuli ya na ike band x 15/15
• Clams nwere ike band x 20/20 (ebuli ikpere)
• Ebuli ụkwụ sara mbara nke nwere ike gbatịa nọdụ ọdụ x 20

19. Bunny Slope Workout #19 (nkeji 14)

Akụrụngwa: mgbatị mgbatị ahụ, dumbbells.

• Na-ebuli ụkwụ (x3) gaa n'akụkụ ruo n'akụkụ squats (x3) na eriri ike x 10 setịpụ
• Azụ squat x 15
• Ọkụ n'ihu / azụ azụ 10/10
• Squat wee pịa x 15
• Gbalie elu / 3 isi ikpere ikpere x 10 alt. ụkwụ
• Jide n'akụkụ crunch 10/10
• Iji metụ aka ikiri ụkwụ hip ịrị elu x 15 dị arọ

20. Bunny Slope Workout #20 (nkeji 23)

Akụrụngwa: dumbbells.

• Curtsy Lunge ruo Squat x 20 alt
• Akụkụ Lunge Bent karịrị ahịrị x ​​20 alt
• Ịhazi Squat n'elu Pịa x 20 alt.
• Santana ikpere ikpere n'elu x 10
• Mmasị oghere (x3) ebuli ụkwụ agafee x 20

If i bu onye mbido, a na-atụ aro ka ị ṅaa ntị na mmemme ndị a:

• Ezi mmalite: usoro mgbatị ahụ nke izu 8 maka ndị mbido
• YOUv2 si Leandro Carvalho: nnukwu mmemme maka ndị mbido!
• 14's obere mmetụta cardio mgbatị si FitnessBlender maka ndị mbido

Njikere mmemme Maka beginners Iji arọ ọnwụ