ọdịnaya
Mmega ahụ kacha mma maka ịbelata ibu n'ụlọ kwesịrị ịbụ etiti oge, dị mkpụmkpụ, dị mfe na nhazi na enweghị ndekọ. Ọwa Youtube na-enye nhọrọ nke SELF nkeji 30 vidiyo sitere na ịma aka Sweat, nke ga-enyere gị aka ịmepụta ahụ siri ike.
TOP 50 nchịkwa na YouTube: nhọrọ anyị
Mmega ahụ site na ịma aka ọsụsọ nwere otu usoro ma nwee atụmatụ ndị a:
- Nke a bụ ọzụzụ etiti oge okirikiri maka ngụkọta oge nke nkeji 30-35.
- Klas niile nwere akụkụ ndị a: ọkụ ọkụ, Circuit ọkụ, Cooldown. Kpoo ahụ ọkụ na-ewe nkeji 4. sekit (akụkụ okirikiri) bụ 22 nkeji ogologo na mejupụtara 6 omume ugboro ugboro na 3 agba dị ka atụmatụ 45 sekọnd ọrụ / 15 sekọnd ezumike. Burnout bụ akụkụ 4 nkeji siri ike na njedebe nke ọzụzụ.
- mgbatị ahụ dabara adaba maka ọkwa etiti na n'elu. N'ihi na ụfọdụ n'ime omume na-egosi otú 2 nhọrọ nke ihe isi ike, otú ibu nwere ike gbanwee.
- You ga-adịghị mkpa ọzọ akụrụngwa, niile omume na-rụrụ na ibu ibu nke ya ahu.
- Ihe omume ndị a zuru oke maka ịla n'iyi na ikpochapụ ebe nsogbu na akụkụ elu na nke dị ala. Ihe fọrọ nke nta ka ọ bụrụ klaasị niile na-enye ibu otu n'otu akwara niile.
- Mee mmega ahụ ugboro 4-5 n'izu, na-agbanwe n'etiti vidiyo a chọrọ (ha niile bụ otu ihe isi ike), ma ọ bụ mee vidiyo nke ọ bụla sitere na mkpokọta a maka mgbanwe.
- N'ime mgbatị ahụ gụnyere mmega ahụ na-esote na nchikota dị iche iche: ịwụ elu, squats, lunges, burpees, planks, jumping na-agba ọsọ na okporo ígwè, ntụgharị, na ụdị dịgasị iche iche nke omume ndị a.
8 Ọsụsọ ịma aka mgba maka mbelata ibu
1. Ọzụzụ cardio etiti oge
Nke a okirikiri cardio mgbatị ahụ mejupụtara alternating vysokogornyh na ọ bụ ala mmetụta mmega ahụ. Ị ga-arụ ọrụ ebe nsogbu na-ebuli ọnụ ọgụgụ obi maka abụba ọkụ. N'ikpeazụ ị ga-ahụ oke ike ọgwụgwụ.
- sekit (nkeji iri abụọ na abụọ): Plank Jack, Lateral Hop, Bicycle Crunch, Squat Trust, Squat, Mountain Climbers (megharịa 3 agba).
- Ọkụ ọkụ (nkeji 4): Jack Plank, Squat Trust, Lateral Hop (maka ugboro isii na okirikiri).
2. Cardio mgbatị na-emesi ike na afo
A na-eme ọzụzụ cardio siri ike okirikiri a na-emesi ike na akwara akwara. Ị na-echere jumps, mgbatị ahụ plank, mmega ahụ n'elu ala pịa, na n'ikpeazụ - oke TABATA gburugburu.
- sekit (nkeji iri abụọ na abụọ): Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge March, Flutter Kick (na-emegharị ugboro atọ).
- Ọkụ ọkụ (nkeji 4): Tuck up, Squat Trust (8 TABATA cycles of: 20 sec work / 10 seconds rest).
Lelee vidio a na YouTube
3. Mmegharị mgbatị ahụ siri ike
Mana mgbatị ahụ cardio a na-agụnye mmega ahụ siri ike na itinye uche na akwara abdominal n'akụkụ, isi na ahụ elu. Ụkwụ na glutes ga-arụ ọrụ n'oge mgbatị plyometric.
- sekit (nkeji iri abụọ na abụọ): Frogger, Ọkụ na-amali elu, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, Squat, Bicycle Crunch (na-emegharị 3 agba).
- Ọkụ ọkụ (nkeji 4): Kpatụ ubu Plank, Oblique Tuck Up (10 reps na 4 agba).
Lelee vidio a na YouTube
4. Aerobic-ike ọzụzụ
N'agbanyeghị aha ahụ, mgbatị ahụ adịghị oke oke, ọ dabara nke ọma maka ọkwa etiti. Ị na-eche ujo na ọ dị ala mmetụta mgbatị na na njedebe nke oké ike ike ọgwụgwụ.
- sekit (nkeji iri abụọ na abụọ): Ugwu ugwu, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (megharịa 3 agba).
- Ọkụ ọkụ (nkeji 4): Air Squat x 40 reps Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Jack down Jack x 10 reps, Forearm Plank (10 reps in 4 round).
Lelee vidio a na YouTube
5. Ibu ike na-enweghị cardio
N'ime mgbatị ahụ a, ị na-eche mmega ike dị mfe nke nwere oke ibu maka otu anụ ahụ niile. Ị ga-achọ oche maka dips, ma ị nwere ike ime na-enweghị ya. N'ọgwụgwụ nke ọzụzụ ndị nkuzi akwadola oke ike ọgwụgwụ.
- sekit (nkeji iri abụọ na abụọ): Reverse Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (na-emegharị ugboro 3).
- Ọkụ ọkụ (nkeji 4): Mkpọtu Squat, Nọdụ ala, Kpatụ Ubu Plank (maka ugboro isii na okirikiri).
Lelee vidio a na YouTube
6. Aerobic na ike ibu
Ọzụzụ a bụ ibu ike ikuku agwakọtara na-elekwasị anya na akwara akwara na oke ike ọgwụgwụ na njedebe.
- sekit (nkeji iri abụọ na abụọ): Njide oghere, Onye na-arị elu ugwu, Lunge na-akwụsị (R), Lunge na-akwụsị (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (na-emegharị 3 agba).
- Ọkụ ọkụ (nkeji 4): Ugwu ugwu x 40 reps, Jumping Lunge x 30 reps, Panter shoulder Tap x 20 reps, Half-Burpee x 10 reps, Jide Forearm Plank.
Lelee vidio a na YouTube
7. Ọzụzụ maka ahụ dum na-enweghị cardio
Mmega ahụ a gụnyere mmega ahụ maka ahụ dum: ogwe aka, obi, afọ, azụ, ụkwụ, buttocks. Ị ga-arụ ọrụ nke ọma mọzụlụ nke ahụ dum site n'iji ibu nke aka gị rụọ mgbatị ike.
- sekit (nkeji iri abụọ na abụọ): Tinye akara, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (megharịa 3 agba).
- Ọkụ ọkụ (nkeji 4): Push Up, Jackknives ọzọ (10 reps na 4 agba).
Lelee vidio a na YouTube
8. Mmega ahụ maka afọ na ahụ na-enweghị cardio
Mmega ahụ ga-enyere gị aka ịrụpụta uru ahụ na akwara nke ahụ dum. Agaghị enwe cardio, naanị ịme mgbatị ahụ na ibu nke aka ya.
- sekit (nkeji iri abụọ na abụọ): Njide oghere, Nọdụ ala mgbidi, Jackknives ọzọ, Panter shoulder Kpatụ, Akwụkwụ na-adọkpụ (R), Akwụkwụ na-adọkpụ (L) (na-emegharị okirikiri atọ).
- Ọkụ ọkụ (nkeji 4): Triceps Push Up, Hip Bridge (8 TABATA cycles of: 20 sec work / 10 seconds rest)
Lelee vidio a na YouTube
Leekwa:
- Sere-UPS: otu esi amụta ịmụta na efu
- Protein maka ụmụ agbọghọ: m kwesịrị ịnara na nrụpụta ọrụ maka mbelata ibu
- Roller ịhịa aka n'ahụ (ụfụ ụfụfụ): gịnị ka ọ bụ, ihe achọrọ, ebe ịzụrụ
Na-enweghị akụrụngwa, ọnwụ ọnwụ, mgbatị mgbatị, mgbatị Cardio