Top-14 ọzụzụ kpụ ọkụ n'ọnụ sitere n'aka Christine Salus na calorie 800-1000 maka ọrụ dị elu

Taa post a raara nye niile na-amasị onye na-ufiop hour mgbatị maka ngwa ngwa na irè ibu ọnwụ. Anyị ga-elekwasị anya na mmemme ụlọ Christine Salus - otu n'ime ndị na-ede blọgụ gbasara ahụike na Youtube.

Anyị na-enye gị nhọrọ nke mgbatị ahụ HIIT sitere na Christine nke ga - enyere gị aka ịmịpụ calorie 800-1000 n'otu oge.

HIIT-workout Christine Salus, dịka iwu, nwere ọtụtụ mgbatị ahụ, nke a na-emeghachi na ụkpụrụ okirikiri. Klaasị gụnyere ike, plyometric na mmega ahụ nke cardio na nke ya na ibu ya. Mmemme na-elekwasị anya na abụba ọnwụ, na-ebelata olu ma melite ogo ahụ. Christine na-eji mmega ahụ siri ike na nke siri ike, yabụ a naghị akwado usoro mmemme a maka ndị nwere nsogbu obi na ọrịa nke nkwonkwo.

Christine na-ejikarị kettlebells eme ihe na mmemme ha, mana ị nwere ike iji dumbbell, a na-ejikarị ya eme ihe. Maka mma, ndepụta nke akụrụngwa anyị na-ezipụta dumbbells, ebe ọ bụ na nke a bụ ngwa ahịa ụlọ. Exercisesfọdụ ihe omume plyometric ị nwere ike ịchọrọ oche, oche, nzọụkwụ, ikpo okwu ma ọ bụ ugwu ọ bụla ọzọ (Christine, dịka ọmụmaatụ, jiri obere Kabinet). Agbanyeghị, ọ bụrụ na ịnweghị ihe ọ bụla kwesịrị ekwesị, mgbe ahụ ị nwere ike ịwụli elu na-enweghị ugwu.

Enwere ike ịchọrọ oche ụfọdụ na mmemme ụfọdụ ka ị rụọ ọfụfụ, akwa mmiri mara mma, osisi. Na mmemme nke ọ bụla Christine na-eji ngwa ọrụ eme ihe ngosi mmịfe. Can nwere ike iji obere mpempe akwa ma ọ bụ ihe ga-amị n'ala. Na General, maka ọtụtụ akụrụngwa mmega adịghị mkpa (naanị naanị), na ụfọdụ ọzụzụ na-ewere ọnọdụ na arọ nke ahụ nke ya.

Ọtụtụ anaghị enwe ahụ ike ma dị jụụ, yabụ anyị na-akwado gị ka ị jiri aka gị kpoo ọkụ tupu mgbatị ahụ:

• Kpoo ahụ tupu mmega ahụ: atụmatụ mmega ahụ
• Na-agbatị mgbe mgbatị gasịrị: atụmatụ mmega ahụ. +

A na-ekewa ọzụzụ niile atụpụtara na otu 3: 800 kcal 900 kcal na 1000 kcal. Anyị na-ekwusi ike na ọnụ ọgụgụ ndị a anaghị ekwe gị nkwa na ị ga-etinye ọtụtụ calorie kwa mgbatị ahụ. Ihe niile ga-adabere na mgbalị gị n'oge klas na ọkwa ọzụzụ. Ọ bụrụ na ịchọrọ idalata, soro vidiyo ndị a tụrụ aro 3-4 ugboro n'izu ma ị ga-ahụ mgbanwe dị ịtụnanya n'ahụ gị n'oge dị mkpirikpi.

Mmega ahụ siri ike na calorie 800

1. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 52 nkeji
• Ndepụta Ngwaahịa: adịghị mkpa
• Na-enweghị ikpo ọkụ ma dị jụụ

Omume egwuregwu plyometric siri ike nke mejupụtara ọtụtụ agba:

• Agba nke mbụ na-agụnye 20 ufiop omume na-rụrụ dị ka atụmatụ: 30 sekọnd mgbatị, 5 sekọnd ike (squat jacks, elu ikpere, plank, ugwu ugwu, burpees, frog jump etc).
• Agba nke abụọ gụnyere omume 5 n'ala maka afọ, nke a na-eme dị ka atụmatụ ahụ si dị: mmega sekọnd 50, sekọnd 10 zuru ike.
• Tinyegharịa mbụ nggụbe Ojejoje.
• Tinyegharịa nke abụọ.
• Ikpeazụ gburugburu mejupụtara omume maka apata ụkwụ na oke (squats, squats squats, squats na ịwụ elu).

EGO NA-EGO: how to start step by step

800 Calorie Workout (Enweghị Akụrụngwa - Mgbakwunye Ahụ HIIT)

2. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 54 nkeji
• Ndepụta Ngwaahịa: adịghị mkpa
• Na-enweghị ikpo ọkụ ma dị jụụ

Mkpokọta HIIT mgbatị, nke mejupụtara ọtụtụ agba:

• Agba nke mbụ na-ewere ọnọdụ na sekit nke mmega ahụ nke 50 sekọnd + 10 sekọnd zuru ike (10 Akwa ikpere + burpee, 4 Squat jumps + 4 Switch lunges, Sumos, 1 Legged pushup with ikpu tuck, Alternating back lunge). Tinyegharịa na 4 laps.
• Agba nke abụọ na-emekwa na sekit nke mmega ahụ nke 50 sekọnd + 10 sekọnd zuru ike (10 Akwa ikpere + 10 ugwu ugwu, Tricep pushups 4 + 4 Squat jumps, Legkwụ okirikiri, 2 Plank hops + 2 Spidermans, Single ụkwụ hip bulie). Tinyegharịa na 4 laps.
• Agba nke atọ mejupụtara omume 3 maka ugboro iri (Ndị na-efe efe 10, burpe 10 kpakpando, 10 burps na tuck jump).

3. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 58 nkeji
• Ndepụta Ngwaahịa: adịghị mkpa
• Na-enweghị ikpo ọkụ ma dị jụụ

Nke a bụ nhọrọ nke atọ siri ike HIIT na-arụ ọrụ na calorie 800 na-enweghị ngwongwo, nke gụnyere obere okirikiri okirikiri:

• Agba nke mbụ na-ewere ọnọdụ dị ka atụmatụ ahụ si dị: sekọnd 40 plyometric mmega ahụ + sekọnd 20 nke na-agba ọsọ na-ebuli ikpere ya elu. Nwee mmega ahụ 5 siri ike (Cross mba ski, Speed ​​skaters, Moguls, Snowboarders, Mountain climbers). Tinyegharịa gburugburu 2, nkeji 5 kwa gburugburu.
• Agba nke abụọ na-ewere ọnọdụ na sekit nke mmega ahụ nke 50 sekọnd + 10 sekọnd zuru ike. Expect na-atụ anya squats, akpa ume, jumps, pushups, planks. Tinyegharịa gburugburu 2, nkeji 10 kwa gburugburu.
• ọzọ mbụ nggụbe Ojejoje na gburugburu 2.
• Ọhụrụ gburugburu na-agụnye usoro nke omume 5. Tinyegharịa ya ugboro ole i nwere oge maka nkeji iri (20 Glut na-ebuli elu n'akụkụ, 20 Glut na-eweli na ikpere, 5 Burpees, 10 rakwụ na-ewelite + na, 5 kpakpando burpe).

4. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 58 nkeji
• Equipment: dumbbell, ihe maka eji (abụọ omume)
• Na-enweghị ikpo ọkụ ma dị jụụ

Ihe omume a gunyere Oge 5 nke 10 nkeji. Agba nke ọ bụla gụnyere omume 5, nke a na-eme ugboro ugboro na 2:

• Burpe (gburugburu ya na ụfọdụ anụ)
• Cardio (nke nwere mgbatị obi)
• Ike Isi Ike (isi ihe omumu maka ahụ dị elu)
• Obere Isi Ike (isi ike omume maka ahụ dị ala)
• ABS (omume maka n'ụgbụgbọ n'ala)

5. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 58 nkeji
• Equipment: dumbbell, bench / nzọụkwụ, (obere omume)
• Na-ekpo ọkụ, na-enweghị nsogbu

Ihe omume a HIIT gụnyere aerobic 2-power round:

• Agba nke mbụ: cardio + plyometrics ' Tinyegharịa na 2 laps.
• Agba nke abụọ: cardio + ike (Pendulum pushups, KB swing, Ike kwụpụ + ịgbanwee akpa ume, Goodtụtụ ọma, Atụmatụ plan overs, Squat w / bicep curl na elu pịa, Lunge na ahiri, ikpere hugs). Tinyegharịa na 3 laps.

TOP 50 nchịkwa na YouTube: nhọrọ anyị

6. HIIT-ọzụzụ maka ogbugbo na buttocks na calorie 800

• Oge: 56 nkeji
• Equipment: dumbbell, bench / nzọụkwụ, (obere omume)
• Na-ekpo ọkụ, na-enweghị nsogbu

Ọzụzụ ọzụzụ a siri ike na calorie 800 gụnyere usoro ndị a:

• Agba nke mbụ: HIIT (jumping jacks Prisoner squat, Box jump + Tuck jump Frog na-awụlikwa elu plank nzọụkwụ overs, 3 bunny hops, Overhead press, burpees, Star). Tinyegharịa na 3 laps.
• Agba nke abụọ: isi na nnukwu (Pendulum 8 pushups, 16 squats Sumo). Tinyegharịa na 3 laps.
• Nke atọ: ngbanwe nke ike TABATA na mgbatị ike.
• Agba nke anọ: ụfọdụ burpees na nsụgharị dị iche iche maka ihe dịka 10 nkeji.

7. HIIT mgbatị maka ahụ dum na calorie 800

• Oge: 58 nkeji
• Ndepụta Ngwaahịa: enweghị nkwado (bench, sofa, bed)
• Na-ekpo ọkụ, na-enweghị nsogbu

Omume ọzọ siri ike site n'aka Christine Salus, nke gụnyere Oge 5 nke 10 nkeji:

• Agba nke mbụ: HIIT (mmega 10 na sekit: sekọnd 50 nke mmega + 10 sekọnd zuru ike)
• Gburugburu abụọ: ụkwụ na buttocks
• Agba nke atọ: megharịa agba nke mbụ
• Gburugburu anọ: elu ahụ
• Agba nke ise: HIIT + KOR

8. Ike ike HIIT + cardio na 800 calories

• Oge: 58 nkeji
• Akụrụngwa: dumbbells, bench / oche, ihe maka slides (n'otu mmega ahụ)
• Na-ekpo ọkụ, na-enweghị nsogbu

N'ime mmemme a ị ga-ahụ 15 mmega ahụ (cardio na ike) ugboro ugboro na 3 agba. Mgbe obula obula i gha eme ihe omimi nkpirikpi:

• Mgbe agba nke mbụ: 50 akwa ikpere, 50 ugwu ugwu (Nkeji ato)
• Mgbe agba nke abụọ gasịrị: Ogwe oche 50, skaters ọsọ 50 (Nkeji ato)
• Mgbe nke atọ gasịrị: 50 n'akụkụ hops, 50 oche hops (Nkeji ato)

Omume kpụ ọkụ n'ọnụ 900 kcal

1. HIIT ọzụzụ maka afọ na buttocks na 900 kcal

• Oge: 80 nkeji
• Equipment: dumbbells, oche, obi expander, nkwonkwo ụkwụ igwe, mma roba gbalaga
• Na-ekpo ọkụ, na-enweghị nsogbu

Gbalisie mmega ike na cardio, buttocks na afo, ị ga-achọ ọnụ ọgụgụ dị ukwuu nke ngwaahịa. Mejupụtara 8 akụkụ:

• Kpoo ọkụ + akụkụ cardio
• Butt omume
• TABATA gburugburu
• Omume maka jikọrọ ọnụ
• TABATA gburugburu
• Butt omume
• Omume maka jikọrọ ọnụ
• TABATA gburugburu

AKWRKWỌ AKWITKWỌ AKW :KWỌ: nhọrọ nke kacha mma

2. HIIT-mgbatị ahụ dum nke 900 kcal

• Oge: 70 nkeji
• Akụrụngwa: dumbbell, bench / nzọụkwụ, ihe maka slides (n'otu mmega ahụ)
• Na-ekpo ọkụ, na-enweghị nsogbu

A na-eme mmemme ahụ na sekit nke agba atọ: HIIT, akụkụ ike, TABATA gburugburu. A na-emegharị usoro a na 3 ugboro.

• Mmega ahụ (Squat with glute kickback, Squat jump, Curtsy lunge, Box jump burpees, 10 ugwu climbers + 3 mpụta hops, 4 ahịrị + 1/2 burpee, Gbanye akpa ume, Russian ighikota).
• Akụkụ ike (5 Manmakers, 6 Pendulum lunge sliders, 6 Plank glute bulie mmịfe mmịfe).
• TABATA gbaa gburugburu bụ nkeji 4 (ọ bụla gburugburu TABATA-omume dị iche iche).

Leekwa:

• Ulo elu umu nwoke nke 20 kacha mma kachasi mma
• Top 20 akpụkpọ ụkwụ ụmụ nwanyị kacha mma maka ahụike

Nnukwu mgbatị ahụ calorie 1000

1. HIIT-mmega ahụ dum nwere ume 1000

• Oge: 70 nkeji
• Akụrụngwa: dumbbells
• Na-ekpo ọkụ, na-enweghị nsogbu

Ihe omume a gunyere uzo 2, nke obula bu ihe ozo na 2:

• Agba nke mbụ na-ewere ọnọdụ dị ka atụmatụ nke 40 sekọnd mgbatị, 20 sekọnd ezumike (Burpees, mmụba Dumbell, ịpị ikiri ụkwụ, ihe na -akpụ akpụ, squat jumps, ndị na -arị ugwu, pushup 1 oge niile + 1 pike pushup, Switch lunges, igbe 1 na -awụlikwa elu + 1 ịkwanye elu, Plank hops).
• Agba nke abụọ na-eme na sekit nke mmega ahụ nke 50 sekọnd, 10 sekọnd zuru ike (Sumo squats, Commando plank, Hip na-ebuli elu, Curtsy lunge, Oblique glut raise, Alternating back lunge, Toe touch abs).

2. HIIT-mmega ahụ dum nwere ume 1000

• Oge: 70 nkeji
• Akụrụngwa: dumbbell, bench
• Na-ekpo ọkụ, na-enweghị nsogbu

Mmemme HIIT a nwere nkeji atọ nke nkeji iri abụọ. A na-emegharị okirikiri ọ bụla na nso nso nke 20 ma gụnye mmega ahụ 2 maka ahụ dum, nke a na-egbu na ọkọlọtọ Christine Salus schema: ihe dị ka sekọnd 10, 50 sekọnd zuru ike.

3. HIIT-mmega ahụ dum nwere ume 1000

• Oge: 70 nkeji
• Equipment: dumbbell, bench, yoga ball (elective)
• Na-ekpo ọkụ, na-enweghị nsogbu

Ọzụzụ a kpụ ọkụ n'ọnụ gụnyere usoro nke agba, nke emere ugboro ugboro 3:

• HIIT (mgbatị 50 sekọnd, 10 sekọnd ezumike)
• Ọzụzụ ike na ibu
• TABATA gbaa gburugburu bụ nkeji 4
• Omume maka afọ
• Ná ngwụsị nke mgbatị ahụ: otysọ anụ ọkụ maka Buttocks

4. HIIT-mmega ahụ dum nwere ume 1000

• Oge: 1 awa 20 nkeji
• Equipment: dumbbell, bench, ihe maka slide (nhọrọ)
• Na-ekpo ọkụ, na-enweghị nsogbu

A na-eme ọzụzụ ahụ na sekit nke mmega ahụ nke 50 sekọnd, 10 sekọnd ezumike. Na-agụnye mgbatị 3:

• Omume maka ahụ dị ala + cardio (nkeji 40)
• Omume maka ahụ dị elu + cardio (nkeji 20)
• Omume maka afọ (Nkeji 15)

Ọ bụrụ na ị bụ nwa akwụkwọ toro ogo ma dị njikere ibu dị arọ, gbaa mbọ nwaa mgbatị ahụ siri ike Christine Salus. Iji mmemme ndị a, ị ga-enwe ike ire abụba, ụda olu, mee ka ahụ sie ike ma tufuo ebe nsogbu dị na ogwe aka, afọ na ụkwụ.

Leekwa:

• Ọrụ 10 kachasị elu na FitnessBlender 1000 kalori
• Esi wepụ akụkụ: mmega 20 + 20
• Ọrụ iri abụọ kachasị elu maka ụda akwara site n'aka Heather Robertson

Maka mgbatị dị elu, mgbatị Cardio, dumbbells