Awọn akoonu
- Awọn adaṣe 10 fun awọn kalori 1,000 lati FitnessBlender
- 1. 1000 Kalori Workout: HIIT Cardio, Lapapọ Ikẹkọ Agbara Ara
- 2. 1000 Kalori Workout Video-Abs, HIIT Cardio, Agbara
- 3. were Cardio Workout Ipenija Lile Workout
- 4. 1000 Kalori Workout: HIIT Cardio, Agbara ati Abs
- 5. 1000 Kalori Workout Fidio-agbara, HIIT Cardio ati Abs
- 6. 1000 Calorie Workout: HIIT Cardio, Lapapọ Agbara Ara, Abs
- 7. 1000 Calorie Workout: were HIIT & Bodyweight Workout
- 8. 1000 Kalori adaṣe: HIIT, Ikẹkọ Agbara, Abs
- 9. 1000 Kalori Workout: HIIT Cardio, Agbara, Kickboxing ati Abs
FitnessBlender jẹ ọna abawọle olokiki julọ ikẹkọ ori ayelujara ọfẹ. Awọn olupilẹṣẹ rẹ, tọkọtaya iyawo Kelly ati Danieli, ọdun 5 sẹhin ṣii ikanni tirẹ lori youtube, ati ni akoko awọn alabapin rẹ ju eniyan miliọnu 4 lọ!
A fun ọ ni adaṣe lile 10 lati ikanni FitnessBlender, eyiti yoo ṣe iranlọwọ fun ọ lati sun to awọn kalori 1000 ni kilasi kan! Fidio naa gba iṣẹju 60-90, nitorinaa yoo nilo ifarada to dara. Iru eto yii le ṣe ni awọn akoko 1-2 ni ọsẹ kan lati ṣe iyatọ awọn kilasi rẹ, gba idiyele ere idaraya ti o dara ati jiṣẹ fifun fifun si iwuwo pupọ lori ara. O yẹ ki o ko ṣe awọn adaṣe wọnyi diẹ sii ju awọn akoko 3-4 lọ ni ọsẹ kan, bibẹẹkọ o ṣe eewu lati wọ ara tabi si ikẹkọ apọju.
Nitorinaa bii o ṣe le kọ awọn eto wọnyi:
- Ṣe awọn adaṣe wọnyi Awọn akoko 3-4 ni ọsẹ kan, ti o ba gbero lati ṣe nikan lori wọn
- Ṣe awọn adaṣe wọnyi Awọn akoko 1-2 ni ọsẹ kan , ti o ba ti o ba fẹ lati Oríṣiríṣi rẹ deede kilasi
Gbogbo awọn eto ti a fi silẹ jẹ apẹrẹ nikan fun awọn RÍ ṣiṣẹ - pupọ julọ ti fidio naa, a ṣe ayẹwo idiju fun idiyele ti o pọju ti 5 ninu 5. Nọmba gangan ti awọn kalori ti a sun fun igba kan ni ipinnu ni ẹyọkan, ti o da lori igbaradi ti ara rẹ ati aisimi nigba ipaniyan ti idaraya naa. Idaraya ti o dara kii ṣe fun pipadanu iwuwo nikan ṣugbọn tun fun yiyọ kuro awọn agbegbe iṣoro ati ohun orin ara.
Fun pupọ julọ awọn fidio iwọ yoo nilo bata ti dumbbells. Ninu awọn iṣe mejeeji iwọ yoo ṣe alabapin ninu pipadanu iwuwo laisi ohun elo afikun eyikeyi. Ti iwuwo ko ba jẹ dumbbell, o le kan yọkuro apakan agbara lati inu eto naa, nlọ nikan apakan pẹlu HIIT ati apakan fun ikun. A ṣeduro fun ọ lati gbiyanju awọn fidio oriṣiriṣi diẹ ti awọn ẹbun lati yan fun ara wọn eto ti o dara julọ.
Idaraya ti o lagbara 1000 awọn kalori lati Christine Salus
Awọn adaṣe 10 fun awọn kalori 1,000 lati FitnessBlender
1. 1000 Kalori Workout: HIIT Cardio, Lapapọ Ikẹkọ Agbara Ara
- Awọn kalori: kcal 866-1136
- Iye: Awọn iṣẹju 87
- Iṣoro: 5
- Awọn ohun elo: dumbbells
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: ara isalẹ
Yi adaṣe ni itumọ ti ni iru kan ona ti o le pari rẹ si ipari, ko fun soke niwaju ti akoko. Awọn olukọni gbagbọ pe ninu eto yii wọn rii iwọntunwọnsi nla kan. Awọn kilasi jẹ lile to pe o le sun awọn kalori 1000, ṣugbọn iwọntunwọnsi to ki o le gbe lọ si ipari.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 5. Cardio adaṣe.
- 36 Iṣẹju HIIT baraku. HIIT-sere 16 awọn adaṣe 20 iṣẹju-aaya - isinmi iṣẹju-aaya 10, awọn iṣẹju 2 ti isinmi ni aarin apakan (Burpee Squat dimu, Fly Jacks, Lateral Jumps, 2 Hooks 2 Uppercuts + 2 Jump Jacks, Titari Titari Irin-ajo, Awọn Orunkun Eniyan Ti Nṣiṣẹ Static)
- 20 Iṣẹju Lapapọ Ikẹkọ Agbara Ara. Ikẹkọ agbara pẹlu dumbbells, awọn adaṣe kobo 6, awọn atunwi 10 fun adaṣe kọọkan (Pullover + Jackknife Crunch, Tiwon Squats + Overhead Press, Deadlift + Row, Bridge + Chest Press, Alternating Lunges + Curls, Ski Squat + Tricep Kickbacks).
- 20 Iṣẹju Abs. Ikẹkọ lori ilẹ fun awọn iṣan inu inu awọn adaṣe 9, awọn iyipo 2, adaṣe awọn aaya 50, isinmi iṣẹju-aaya 10 (Plank Side, the V Leg Crunches, Static Plank, Single Leg Drops).
- Iṣẹju 6 Dara si isalẹ & Na. Hitch ati nínàá.
2. 1000 Kalori Workout Video-Abs, HIIT Cardio, Agbara
- Awọn kalori: kcal 627-1028
- Iye: Awọn iṣẹju 88
- Iṣoro: 5
- Ohun elo: dumbbells (ni idaji keji ti kilasi)
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: gbogbo ara
Idaraya lile miiran 1000 awọn kalori. O tun jẹ a eka aṣayan iṣẹ-ṣiṣe fun gbogbo ara, eyiti o pẹlu awọn adaṣe fun abs, cardio aarin ati apakan agbara pẹlu awọn iwuwo. Ninu ilana ikẹkọ iwọ yoo ni irẹwẹsi patapata, ṣugbọn ni ipari eto naa yoo jẹ ki o ni agbara ati idunnu pupọ.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 6. Cardio adaṣe.
- 10 Iṣẹju Abs ati Obliques Workout. Ikẹkọ lori ilẹ fun awọn iṣan inu, awọn adaṣe 10, adaṣe awọn aaya 50, isinmi iṣẹju-aaya 10 (Crunch, Plank ati Supermen).
- 36 Iṣẹju HIIT baraku. Idaraya HIIT, adaṣe iṣẹju-aaya 20, isinmi iṣẹju-aaya 10, awọn iyipo pupọ (Burpee, squat Fo, squat Jacks, ga Orunkun, Plank Jacks)
- 26 Iṣẹju Lapapọ Ikẹkọ Agbara Ara. Ikẹkọ agbara pẹlu dumbbells, awọn adaṣe 12, awọn atunwi 10 fun adaṣe kọọkan (Bicep Curls, Tricep Extensions, Squats, Chest Presses, Eji ejika, Pullovers).
- Iṣẹju 8 Dara si isalẹ & Na. Hitch ati nínàá.
3. were Cardio Workout Ipenija Lile Workout
- Awọn kalori: kcal 610-1098
- Iye: Awọn iṣẹju 61
- Iṣoro: 5
- Oja: ko nilo
- Iru idaraya: cardio, HIIT, ohun orin
- Idojukọ: ara isalẹ
Ikẹkọ aarin yii lori awọn kalori 1000 yoo jẹ lile pupọ. Iṣiṣẹ rẹ ni awọn atẹle: ẹru rẹ yoo pọ si pẹlu rirẹ ti o pọ si. Nduro fun o nikan 8 idarayati o ti wa ni tun ni 6 iyipo. Ati pẹlu yika kọọkan, ẹru naa yoo pọ sii.
Ni akọkọ yika ti awọn adaṣe ṣiṣe ni fun 10 aaya ni awọn keji yika nipa 20 aaya ni kẹta yika fun 30 aaya, ati be be lo Ni atele ni kẹfa yika ti awọn adaṣe ṣiṣe fun 60 aaya. Eyi tumọ si pe iyipo akọkọ yoo ṣiṣe ni iṣẹju 3 nikan ati awọn ti o kẹhin yika fere 10 iṣẹju. Ni kọọkan yika, awọn fi opin si laarin kọọkan idaraya 15 aaya. Laarin awọn iyipo 1 iṣẹju isinmi.
adaṣe: Ẹsẹ Kanṣoṣo Burpee (L ati R) Awọn agbejade ẹdọfóró (L ati R), Mt Climber Dide, Squat Jacks, Titari Up Jacks, Awọn Orunkun Giga.
4. 1000 Kalori Workout: HIIT Cardio, Agbara ati Abs
- Awọn kalori: kcal 406-1011
- Iye: Awọn iṣẹju 96
- Iṣoro: 4
- Awọn ohun elo: dumbbells
- Iru idaraya: cardio, HIIT, agbara, ipa kekere fifuye
- Idojukọ: gbogbo ara
Workout 1000 Kalori Workout kọja pẹlu Kelly ati Danieli. Wọn ṣe afihan awọn adaṣe ti o rọrun (aiṣedeede) ati eka. Iwọ yoo wa pipin boṣewa ti eto kan si awọn apakan: HIIT, fifuye agbara fun gbogbo ara ati epo igi adaṣe iṣẹ. Eto yii rọrun lati sinmi, ipele idiju ti a sọ - 4.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 5. Cardio adaṣe.
- 30 Iṣẹju HIIT baraku. Idaraya HIIT, adaṣe iṣẹju-aaya 20, isinmi iṣẹju-aaya 10, awọn iyipo 10, isinmi gigun 1 (Jack iwaju, Agbejade ẹdọfóró ẹgbẹ, awọn ẹdọforo fo, awọn orunkun giga, irawọ fo, Spider Titari Ups, Plank Side, Butt Kickers, Burpee)
- 32 Iṣẹju Lapapọ Ikẹkọ Agbara Ara. Ikẹkọ agbara pẹlu dumbbells lori ilana aarin, awọn aaya 45 adaṣe awọn aaya 15 isinmi, awọn iyipo 8 (Awọn titẹ igbaya, Awọn apaniyan, Squat, Ayipada Lunge, Sumo Squat, Pullovers, Awọn amugbooro Tricep ti oke, Curtsy Lunge).
- 14 Iṣẹju Abs. Ikẹkọ lori ilẹ fun Cora, awọn adaṣe 14, adaṣe awọn aaya 50, isinmi iṣẹju-aaya 10 (Russian Twist, Swimmers, Orunkun Tuck crunch, Ẹgbẹ crunch).
- Iṣẹju 8 Dara si isalẹ & Na. Hitch ati nínàá.
5. 1000 Kalori Workout Fidio-agbara, HIIT Cardio ati Abs
- Awọn kalori: kcal 579-1018
- Iye: Awọn iṣẹju 84
- Iṣoro: 4
- Awọn ohun elo: dumbbells
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: gbogbo ara
Ikẹkọ apapọ miiran Kelly ati Danieli, tun pẹlu kii ṣe ipele iṣoro ti o ga julọ. Eto naa waye ni ero boṣewa, fun apakan agbara iwọ yoo nilo dumbbell kan.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 6. Cardio adaṣe.
- 33 Iṣẹju HIIT baraku. Idaraya HIIT, adaṣe iṣẹju-aaya 20, isinmi iṣẹju-aaya 10, awọn iyipo 8 pẹlu awọn adaṣe 2 (Jack Plank Orunkun, Lunge fo, Burpees, Awọn Orunkun Orunkun Ga ju, Superhero Titari Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
- 11 Iṣẹju Abs ati Obliques Workout. Ikẹkọ lori ilẹ fun awọn iṣan inu, awọn adaṣe 10, adaṣe awọn aaya 50, isinmi iṣẹju-aaya 10 (Awọn oluwẹwẹ, Keke Crunches, Plank Igbesẹ, Ẹgbe Plank).
- 25 Iṣẹju Lapapọ Ikẹkọ Agbara Ara. Ikẹkọ agbara pẹlu dumbbells, awọn adaṣe kobo 8, awọn atunwi 10 fun adaṣe kọọkan (Squat + Overhead Press, Deadlift Fly, Lunge + Curl, Side Lunge + Lateral Raises, Pullover Bridge + Kicks).
- Iṣẹju 10 Dara si isalẹ & Na. Hitch ati nínàá.
6. 1000 Calorie Workout: HIIT Cardio, Lapapọ Agbara Ara, Abs
- Awọn kalori: kcal 671-1022
- Iye: Awọn iṣẹju 84
- Iṣoro: 5
- Awọn ohun elo: dumbbells
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: ara isalẹ
Fidio miiran lati ikẹkọ lori awọn kalori 1000. Eto naa fẹrẹ jọra si awọn eto iṣaaju. Diẹ ninu awọn adaṣe tun tun ṣe, ṣugbọn ni eka yii tcnu lori awọn apa isalẹ ti ara.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 6. Cardio adaṣe.
- 32 Iṣẹju HIIT baraku. Idaraya HIIT, idaraya iṣẹju-aaya 20 - iṣẹju-aaya 10 isinmi 13 awọn iyipo (Jack Squat Burpee, Jump Lunges, Titari Ups, Plank Jacks, Awọn joko odi)
- 26 Iṣẹju Lapapọ Ikẹkọ Agbara Ara. Ikẹkọ agbara pẹlu dumbbells, awọn adaṣe 12, awọn atunwi 10 fun adaṣe kọọkan (Awọn titẹ àyà, Awọn apanirun, Fly yiyipada, Awọn afara, Afara, Awọn ẹdọforo, Awọn titẹ ti o wa ni oke, Awọn amugbooro Tricep, Inu inu Thigh ga).
- 11 Iṣẹju Abs. Ikẹkọ lori ilẹ fun awọn iṣan inu, awọn adaṣe 10, awọn aaya 45 adaṣe awọn aaya 15 isinmiIkun, Awọn kẹkẹ, Superman).
- Iṣẹju 6 Dara si isalẹ & Na. Hitch ati nínàá.
7. 1000 Calorie Workout: were HIIT & Bodyweight Workout
- Awọn kalori: kcal 710-1125
- Iye: Awọn iṣẹju 94
- Iṣoro: 5
- Oja: ko nilo
- Iru idaraya: cardio, HIIT, ohun orin
- Idojukọ: gbogbo ara
Idaraya yii ti pari àdánù làìpẹ. Ninu fidio kan ni adaṣe cardio, ikẹkọ agbara, plyometrics, ikẹkọ iṣẹ ṣiṣe, Pilates, kickboxing, yoga, awọn adaṣe fun ikun, awọn ibadi, itan ati ara oke.
Eyi jẹ looto adaṣe lile. Ko si eto kan pato, iwọ yoo yipada awọn adaṣe oriṣiriṣi ati oṣuwọn ọkan giga jakejado kilasi naa. Ipa ti awọn adaṣe plyometric interspersed pẹlu awọn adaṣe idakẹjẹ lori ilẹ, nitorinaa eto naa le duro paapaa laarin awọn iṣẹju 90.
8. 1000 Kalori adaṣe: HIIT, Ikẹkọ Agbara, Abs
- Awọn kalori: kcal 810-1260
- Iye: Awọn iṣẹju 93
- Iṣoro: 5
- Awọn ohun elo: dumbbells
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: gbogbo ara
Daniel ti ni idagbasoke a Super-idaraya fun 1000 awọn kalori ati ki o ní kan ni kikun ibiti o ti idarayalati mu gbogbo agbara rẹ mu ni kikun. Eto naa pẹlu igba HIIT ati awọn adaṣe fun erunrun, apakan agbara pẹlu awọn iwuwo ati apakan cardio lile. Ara rẹ yoo jo!
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona iṣẹju 6. Cardio adaṣe.
- 25 iṣẹju HIIT. adaṣe HIIT, awọn adaṣe 8. 20 aaya idaraya 10 aaya isinmi (Squat Hold Burpee, Plank to Titari Soke, Awọn Orunkun Giga, Awọn Igbesẹ Ẹgbe Squatted, Tapa Nipasẹ, Awọn Kickers Butt Double, Fo Lunge, Titari Igbẹhin)
- 10 Minute Core. Awọn adaṣe fun gbogbo epo igi ti o duro tabi ti o dubulẹ lori ilẹ. 50 aaya idaraya , 10 aaya isinmi (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russian Twist, Plank).
- 20 Iṣẹju Agbara. Ikẹkọ agbara pẹlu dumbbells, awọn adaṣe 7, awọn iyipo 3 (Aya Tẹ, Titẹ Lori Ila, Titẹ ejika, Fa lori, Ifaagun Tricep ori, Bicep Curl)
- Cardio iṣẹju 15. Idaraya Cardio, awọn adaṣe 15, awọn aaya 60 ni adaṣe kọọkan laisi isinmi (Jump Jack + Butt Kickers, Alternating Lunges + Sumo Squat Kick, Titari Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, Lateral Jumps).
- 6 Iṣẹju Dara si isalẹ. Hitch ati nínàá.
9. 1000 Kalori Workout: HIIT Cardio, Agbara, Kickboxing ati Abs
- Awọn kalori: kcal 534-1004
- Iye: Awọn iṣẹju 64
- Iṣoro: 5
- Ohun elo: dumbbells, ibujoko (aṣayan)
- Iru idaraya: cardio, HIIT, agbara, ohun orin
- Idojukọ: gbogbo ara
Idaraya miiran fun awọn kalori 1000 lati Danieli: yoo mu ọ kekere kan kere akoko, ṣugbọn o ṣe ileri lati jẹ ẹru lile pupọ. Nduro fun ọ HIIT, apakan agbara fun oke, kickboxing cardio ati adaṣe abs. Fun idaraya ti agbara yoo nilo ibujoko, ṣugbọn o le ṣe laisi rẹ.
Ilana ti ikẹkọ (ni biraketi idaraya apẹẹrẹ):
- Gbona Cardio iṣẹju 5. Cardio adaṣe.
- 16 Iṣẹju HIIT Cardio. Idaraya HIIT, awọn adaṣe 10, adaṣe awọn aaya 20, isinmi iṣẹju 10, awọn iyipo 3 (Star Lọ, ẹgbẹ Plank, Ti Soke, squat Jack, Ti Up Jack, tukọ Lọ, Burpee, ga Orunkun, Jumping ẹdọfóró).
- 13 Iṣẹju Ikẹkọ Agbara Ara Oke. Ikẹkọ agbara pẹlu dumbbells fun ara oke. Awọn ẹgbẹ 3 ti awọn adaṣe 2, awọn atunṣe 10 (Chest Press, Titẹ Lori Fife, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions)/
- 10 Iṣẹju Cardio Kickboxing. 6 cardio-kickboxing ni idapo adaṣe fun awọn atunwi 10 ni ẹgbẹ kọọkan (2 Jabs + 2 Crosses, 2 Slow-Mo Reps, 2 Uppercuts + 2 Hooks, 2 Knees + Jab + Cross).
- 12 Minute Core ati Cardio. Awọn adaṣe si epo igi ati awọn aarin cardio. N fo ni omiiran pẹlu awọn adaṣe lori ilẹ lati jolo. 45 aaya idaraya 15 aaya Bireki (Tripple Jack, ẹgbẹ Plank, Jack iwaju, Supermen, Fly Jack, Yiyan Lunges, Crisscross crunch).
- Iṣẹju 5 Dara si isalẹ ki o Na. Hitch ati nínàá.
O ko le duro lati bẹrẹ ikẹkọ lati Kelly ati Daniel? Bẹrẹ loni! Ati pe a yoo nireti esi rẹ lori eto naa:)
Wo tun: 20 TABATA ikẹkọ ni ede Russian youtube ikanni FitnessoManiya.
Fun pipadanu iwuwo, Fun agbara, Fun igbesi aye ati idagbasoke iṣan, ikẹkọ aarin