txheem
- 's qis cuam tshuam cardio workout los ntawm FitnessBlender li 30 feeb
- 1. Pib Pib Chaw Tshav Dav Hlau - Yooj Yim Toning & Tsawg Raug Cardio
- 2. Tsawg Npaum Cardio Ua Haujlwm rau Pib
- 3. Tsawg Tsawg Hnub Pib Cardio Workout
- 4. Tsawg Npaum Cardio Ua Haujlwm rau Pib
- 5. Tsawg Lub Pluag Cardio Lub Cev Kev Ua Haujlwm
- 6. Tsis Muaj Qhov Tsis Zoo Txaus, Chav Cardio Workout
- 7.Txoj Lub Cev Sib Huav Lub Peev Tsawg Tsawg Cov Txheeb Xyuas Cardio Workout
- 8. Tsawg Tsawg Qho Cardio Workout - Tag Nrho Lub Cev
- 9. Calorie Blasting Qhov Tsawg Tshaj Plaws Cardio Boot Camp
- 's tsawg cuam tshuam workout rau pib tshiab los ntawm FitnessBlender li 10 feeb
- FitnessBlender qhov tsawg cuam tshuam workout hauv lub rooj
Cia li pib kawm thiab tsis paub pib qhov twg? Lossis nrhiav kev qhia yooj yim txwv tsis pub dhia thiab poob siab ua ke ntawm cov pob qij txha? Peb muab rau koj xaiv qhov kev cuam tshuam qis cardio workout rau cov pib tshiab los ntawm FitnessBlender. Los ntawm cov kev pabcuam no muaj txiaj ntsig thiab muaj kev nyab xeeb rau tag nrho lub cev, koj yuav poob phaus thiab nce lub cev yuag.
FitnessBlender yog cov khoom siv qhia sib txawv ntawm cov qhia dawb uas yuav pab koj kom poob thiab kom zoo. Tus tsim ntawm txoj haujlwm, Kelly thiab Daniel tau tsim ntau dua 500 lub tshooj lus video thiab tso tawm qhov haujlwm tshiab rau qhov poob phaus.
Leej twg haum tus lej qis workout (Tsawg Qhov Tsawg) los ntawm FitnessBlender:
- Cov neeg uas nyuam qhuav pib tawm dag zog thiab nrhiav qhov ua tau zoo, tab sis tus nqi pheej yig.
- Cov neeg uas tau rov zoo los ntawm kev raug mob lossis tom qab raug yuam ntev ntev los ntawm kev ua kis las.
- Cov neeg uas nyob rau hauv contraindicated poob siab poob lub load mob.
- Cov neeg uas muaj qhov hnyav hnyav, uas txhais tau hais tias lub jumps yog yam tsis xav tau.
- Cov uas tsis muaj kev ua siab ntev txaus los txhawb nqa qhov ua kom lub siab plhaw.
- Cov uas tau koom nrog thaum ntxov / yav tsaus ntuj / thaum tus menyuam pw thiab nrhiav cov haujlwm uas yuav tsis tsim lub suab nrov tsis tsim nyog.
Hauv kev piav qhia ntawm qhov kev cob qhia tau muab cov naj npawb ntawm cov calories hlawv thiab qhov nyuaj ntawm daim vis dis aus (ntawm nplai): cov ntaub ntawv no yog muab los ntawm official lub website FitnessBlender. Peb cov khoom suav nrog cov video nyuaj 2 thiab 3. Yuav tsum tau xyaum feem ntau tsis xav tau cov cuab yeej siv ntxiv, tsuas yog ob daim yeeb yaj kiab xwb, nws yog qhov tsim nyog kom muaj cov dumbbells (koj tuaj yeem hloov dej fwj).
Yog tias koj nyuam qhuav pib ua koj lub cev qoj ib ce, ua rau lub cev qis ntawm kev tawm dag zog los ntawm Fitness Blender 4-5 zaug hauv ib lub lis piam rau 20-30 feeb. Hauv lub sijhawm yav tom ntej, koj tuaj yeem ua kom lub sijhawm ntev ntawm kev qoj ib ce mus rau 45 feeb. Lub sijhawm luv luv 10 feeb video tuaj yeem ua nyob rau hauv 2-3 laps, thiab tuaj yeem ua ke nrog cov haujlwm ntev dua.
Yuav luag txhua qhov kev zov me nyuam suav nrog kev tawm dag zog ua kom cov leeg mob, yog li tsis tas yuav ntxiv rau koj qhov kev tawm dag zog qee qhov kev tawm dag zog. Cov yeeb yaj kiab hauv qab no tsis tuaj yeem raug ntaus nqi rau tus ntshiab cardio, nws yog qhov kev kawm ua haujlwm ncua mus rau tag nrho lub cev. Xaiv ob peb cov yeeb yaj kiab raws li koj nyiam thiab pib saib hnub no!
Qee cov vis dis aus tsis muaj sov thiab txias-down, yog li kuv yuav sim lawv tawm rau koj tus kheej ua ntej thiab tom qab kawm:
- Hu Dab Neeg: https://youtu.be/iYFKB5fgqtQ
- Muaj Suab: https://youtu.be/u5Hr3rNUZ24
's qis cuam tshuam cardio workout los ntawm FitnessBlender li 30 feeb
Txhua tus sawv cev ua qhov cuam tshuam qis workout kav txog 30 feebCov. Cov vis dis aus nrog lub sijhawm luv dua tsis suav nrog sov thiab hitch, yog li chav kawm lub sijhawm ntev tshaj 8-10 feeb.
1. Pib Pib Chaw Tshav Dav Hlau - Yooj Yim Toning & Tsawg Raug Cardio
- Ntev: 22 feeb
- Cov calories: kcal 115-184
- Nyuaj: 2
- Tsom: qis dua lub cev
- Khoom Siv: dumbbells
Qhov ntawd yog qhov cuam tshuam qis cardio workout nrog Kelly ua qhov chaw ntawm lub voj voos: 8 kev tawm dag zog nrog kev hais txog ncej puab thiab pob tw, rov ua rau 3 puag ncig. Txhua qhov kev qoj ib ce kav ntev li 40 feeb. Qhov kev pabcuam nthuav tawm yam tsis muaj kev sov-siab thiab txias-tso. Koj yuav tsum tau hnyav 1-3 kg.
ce: Kais & Rub, Rubat + Twist Tawm, Rub Tawm Tsho, Ib Nrab Jacks, Plyo Phab Ntsa Tsa Ups, Nqaij Pluaj Nqig & Sab Nqes Rau Sab Nraum, Sab Ncaws Ncua Ncua ntxiv + Tsa Tuag, Lub Hauv Paus Siab.
2. Tsawg Npaum Cardio Ua Haujlwm rau Pib
- Ntev: 27 min
- Cov calories: kcal 120-243
- Nyuaj: 2
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Qhov ntawd tau cuam tshuam tsawg kawg yog muaj 6 pab pawg ntawm 2 kev tawm dag hauv txhua pawg tau ua dua ob lub voj voog (ABAB hom). Kev tawm dag zog feem ntau tag nrhoCov. Cov txheej txheem yog raws li hauv qab no: 30 vib nas this qoj ib ce - 10 vib nas this so.
Ce: Sab 4 Nkaus + 4 Zais Teeb, 3 Txoj Kev Nqes + Ua Ncaws Pob Ua Ntej, Pob Crunch + Ib Sab Ceg Taub Tawm Tsa Tau + Nqa, Taw Kev Sib Tw, Sab Kauj Ruam + Pob Taug, Pob Tawb Plank, Rov Qab Kauj Ruam / Lunge, Thawb Ob Leeg Siab Rho, Sab Caj Npab + Ncav , 5 Txoj Kev Sib Hlis + Rov Qab Los Nqa.
3. Tsawg Tsawg Hnub Pib Cardio Workout
- Ntev: 27 min
- Cov calories: kcal 122-225
- Nyuaj: 2
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Qhov no yog ntau yam Lub zog cuam tshuam qis cardio workout los ntawm cov lus nthuav tawm. Nws suav nrog 20 qhov sib txawv ntawm kev tawm dag zog rau tag nrho lub cev uas ua rau 45 vib nas this + 10 vib nas this so.
ce: Lub Peb Hlis hauv qhov chaw, Taub Qab Kick Ncaws Pob, Torso Twist + Caj Npab & Lub Caj Npab Rho Tawm, Caj Npab Viav Vias, Pulldowns & Cov Kauj Ruam Rov Qab, Hneev & Xub Tw Tw, Lub Hauv Paus Ruaj + Pob, 2 Sab Nkaus + 2 Sab Nrauj, Sab Hauv Tsev + Pob Ke Hauv Qab, Sab Kauj Ruam Lub hauv caug, Khawb Ncaws + Tuav Nyom, Kauj Ruam Tom Ntej & Xovxwm, Sab Lunge Swb + Calf Rais, Lub Pob Kws Rau Sab Kev Sib Tw, Pob Taws Cuav, Rub Tawm, Tawm Ceg, Nyeg Nqa, Choj, Miv Tus Me Nyuam Tsiaj Nqa, Crunch, Plank + Caj Npab Tuav.
4. Tsawg Npaum Cardio Ua Haujlwm rau Pib
- Ntev: 30 feeb
- Cov calories: 210-330 kcal
- Nyuaj: 2
- Tsom: qis dua lub cev
- Khoom Siv: dumbbells
Tias 's tsis tshua muaj kev cuam tshuam workout muaj 3 kev muab qoj ib ce 7 kev tawm dag zog hauv txhua kab. Kuv txoj kev kawm muaj cov kab mob cardio thiab lub dag lub zog nrog dumbbells, nrog rau kev tsom rau ntawm tus ncej thiab pob tw. Koj yuav xav tau dumbbells hnyav 1-3 kg. Warm-up thiab hitch tsis nyob hauv qhov program.
Ce: Jog nyob rau hauv Chaw Jacks, Cov Kauj Ruam Windmill, Zaum Zaum + Pov Tawm Tsam, Lunge + Caj Dab, Lunge + Tricep Txuas Ntxiv, Ntiv Taw rau ntiv taw Jacks, Ntaus Quav.
5. Tsawg Lub Pluag Cardio Lub Cev Kev Ua Haujlwm
- Ntev: 22 feeb
- Cov calories: kcal 84-168
- Nyuaj: 3
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Qhov no tsis tshua muaj kev cuam tshuam los ntawm Daniel koj tau tos 6 pawg ntawm 2 ce hauv txhua pab pawg. Txhua pab pawg ntawm cov kev qoj ib ce ua dua nyob rau hauv ob puag ncig ntawm 10 rov ua dua nyob rau hauv txhua yam teeb tsa nrog so me ntsis ntawm kev tawm dag zog (ABAB format). Warm-up thiab hitch tsis nyob hauv qhov program.
ce: Qeeb Hlawv, Quav Tawm Tsam, Ib Leeg Ncaj Quav Hauv Ib Plab, Qeeb Mt. Cov nce toj siab, Cov khau khov dej hla, Sab Caj Npab Raises, Sab Caj Npab Raises, Tuav Txuas Ntxiv, Pob Tuav Hnyav.
6. Tsis Muaj Qhov Tsis Zoo Txaus, Chav Cardio Workout
- Ntev: 22 feeb
- Cov calories: kcal 132-298
- Nyuaj: 3
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Li no yog tias tej yam yuav tsis raug mob plawv ntxiv rau cov kev kawm cov kev tawm dag zog kom muaj kev sib npauguas yuav pab koj siv ntau dua cov leeg. Qhov kev zov me nyuam muaj ob qho kev tawm dag zog ntawm 10 kev tawm dag zog hauv txhua kab. Txhua qhov kev qoj ib ce kav 50 vib nas this. Warm-up thiab txias-down tsis muaj.
ce: 4 Lub cev Sib Tw + 2 Ntaus, X Tawm rooj, Neeg siab loj Nkuaj, Up & Nyob Cov kauj ruam + Txhos caug, qeeb Zaum kawg + Nqe lauj, nyob ntsiag to Burpees, Caj npab & ceg Tshuav Viav vias, 3 Ntswj + Lub hauv caug Ups, Plank Tuav + Txuas ntxiv, Tsawg Sab Qab Cov kauj ruam.
7.Txoj Lub Cev Sib Huav Lub Peev Tsawg Tsawg Cov Txheeb Xyuas Cardio Workout
- Ntev: 30 feeb
- Cov calories: 150-270 calories
- Nyuaj: 3
- Tsom: qis dua lub cev
- Cov lus nug: tsis xav tau
Qhov no cardio workout muaj ob lub pob ntawm 10 ce hauv txhua lub puag ncig. Txhua qhov kev qoj ib ce rov ua dua li 50 feeb ntawm qhov poob lawm yog so me ntsis. Qee qhov kev tawm dag zog hauv qhov kev kawm no nws muaj peev xwm ua nrog dumbbells, txawm hais tias Kelly qhia lawv yam tsis muaj qhov hnyav ntxiv.
Ce: Plank Touchdown, Squat, Lunge + Press, Push Up Walk + Back Hneev, Bentover Fly, Ncav, Khaws + Kev sib hloov, pob tw hauv caug hauv caug, Taug kev, thawb, ntiv taw kov Kicks, Khawb Ncav.
8. Tsawg Tsawg Qho Cardio Workout - Tag Nrho Lub Cev
- Ntev: 30 feeb
- Cov calories: kcal 155-248
- Nyuaj: 3
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Nws yog so haujlwm tawm kev tawm dag zog los ntawm Daniel nrog cov ntsiab lus txo qis cardio. Qhov kev zov me nyuam suav nrog 6 pab pawg ntawm 2 qhov kev tawm dag hauv txhua pab pawg tau rov ua ob lub voj voog (ABAB format). Koj yuav ua haujlwm rau txhua cov leeg nqaij, thiab cov mem tes yuav nce vim qhov hloov pauv ntawm cov cai. Cov txheej txheem ntawm kev tawm dag zog: 45 feeb ua haujlwm 15 feeb so.
ce: Qeeb Hlawv Nqa, Sab Pw thiab Mus Cuag, Plank nrog Nqa, Sumo Squat Calf Raise Side Plank Leg Nqa, Sab Caws Plaws Ceg, Nyuaj zaum nrov, Sab Ntaus Nrig Nkaus Nkaus.
9. Calorie Blasting Qhov Tsawg Tshaj Plaws Cardio Boot Camp
- Ntev: 33 feeb
- Cov calories: kcal 221-386
- Nyuaj: 3
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Hauv trenirovka qhov kev cuam tshuam qis no koj yuav pom 3 lub voj voog ntawm kev qoj ib ce 10 kev tawm dag zog hauv txhua kab. Txhua qhov kev qoj ib ce kav ntev li 50 feeb ntawm qhov kev tawm dag zog yuav tsum so li 10 vib nas this. Warm-up thiab txias-down muaj, yog li qhov kev zov me nyuam yuav kav ntau dua 40 feeb.
ce: Qeeb Burpee, Dov Rov Qab Tawg, Ncaws Pob Tawm & Tuav Nyom, Hauv Caj Pob Twm & Ceg Nyom, Sab Plaws, Tsheb Kauj Vab, Choj, Pob Ntseg Tom Qab kov Kauj Ruam Xaiv Pob.
's tsawg cuam tshuam workout rau pib tshiab los ntawm FitnessBlender li 10 feeb
Cov haujlwm luv luv muaj ntau yam txiaj ntsig. Ua ntej, koj tuaj yeem ntxiv lawv rau lwm qhov kev pab cuam raws li cov ntxiv load. Qhov ob, koj tuaj yeem ua raws lawv yog tias koj tsis muaj sijhawm ntau txog kev tawm dag zog. Tab sis yog tias koj, ntawm qhov tsis sib xws, muaj sijhawm txaus rau kev sim, tsuas yog rov ua dua 10-feeb video hauv ob peb laps nrog kev so ntawm 1-2 feeb ntawm puag ncig.
Thov nco ntsoov, cov luv luv qhov kev cuam tshuam los ntawm kev ua haujlwm yog tsis muaj qhov sov thiab siab txias!
10. Yooj yim rau ntawm Knees Kickboxing Blend
- Ntev: 10 feeb
- Cov calories: 45-72 calories
- Nyuaj: 2
- Tsom: luv
- Cov lus nug: tsis xav tau
Qhov no luv luv cardio workout raws kev tsiv ntawm kickboxing. Tsis muaj qhov tawm tsam thiab mob ntsws, yog li hom phiaj ntawd kiag li nyab xeeb rau koj lub hauv caugCov. Koj yuav ua qhov kev sib txuas ua ke uas yooj yim ntawm cov punches thiab ncaws tawm uas ua kom yooj yim ntawm kev ncaws tawm. Tsuas yog tos rau koj 7 ce rau 50 vib nas this txhua.
Ce: Pem Hauv Ntej Kick, Ncaws Pob Tom Qab, Lub Hauv Paus Loj, Punch thiab Lean Lift, Kev Txiav Txim Siab + Kicks, Kais Kab, Jab + Hla + Lub hauv caug, Corkscrew Toe Touches.
11. Tsis Cuam Tshuam Pib Cardio - Tsis Tawm
- Ntev: 10 feeb
- Cov calories: kcal 43-69
- Nyuaj: 2
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Lwm qhov luv luv cuam tshuam workout rau tag nrho lub cev. Qhov program no suav nrog 3 pawg ntawm 2 qhov kev tawm dag hauv txhua pab pawg (ABAB format). Koj yuav koom nrog hauv cov qauv: 40 vib nas this ua haujlwm - 10 xis nkoos so. Yuav luag txhua qhov kev tawm dag zog tag nrhoCov. Qhov kev zov me nyuam tuaj yeem nyuaj yog tias koj siv dumbbells.
ce: Lub Peb Hlis Hauv Qhov Chaw + Txuas Ntxiv, Qeeb Taub Hau Kicker + Xovxwm, Quav Tom Ntej + Kab, Tus Caj Npab Siab, Kauj Ruam, thawb nce + txuas ntxiv.
12. Tsawg Tsawg Feem Tsawg Tsis Tuaj Dhia Hlaws Rog Sijhawm Ua Haujlwm
- Ntev: 10 feeb
- Cov calories: 40-80 kcal
- Nyuaj: 2
- Tsom: luv
- Cov lus nug: tsis xav tau
Qhov luv luv no cuam tshuam workout suav nrog 10 ce uas koj yuav ua rau 50 vib nas this + 10 vib nas this so. Qhov kev pab cuam muab suab nrov rau tag nrho lub cev, tab sis tshwj xeeb tshaj yog kev ua haujlwm yuav ua haujlwm cov leeg leeg.
Ce: Kev Raug Rog Rog, Pob Taws Tuav Tuav Khawm + Pem Hauv Ntej Knees High Knees + Kick, Taug Kev Ntaus + Sab Nraud Lub Hnub Qub, Torso Twists + Hauv caug, Pob Ntse Xauj Ups mus rau Cobra, Tsheb Pob Tawb, Sab Nraub Taub Hau Rub, Flutterkicks + Pob Ceg, Ceg Ntoo Txuas Pob.
13. Tsawg Tsawg Tshaj Tawm HIIT Cardio Kev Ua Haujlwm
- Ntev: 10 feeb
- Cov calories: 35-78 kcal
- Nyuaj: 2
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Lub caij luv luv no cuam tshuam qis TABATA kev kawm muaj tag nrho ntawm tsuas yog 4 ceCov. Txhua qhov kev tawm dag zog tau ua hauv 4 pawg raws li cov txheej txheem ntawm 20 vib nas this ua haujlwm - 10 vib nas this so.
ce: Walkdown Push Ups, Squats + Ncaws Pob, Ntaus Pob Hauv Qab, 3 Ntaus + 2 Lub Hauv Paus Siab
14. Rog Hlawv Tsis Tshua Kev cuam tshuam Cardio Workout
- Ntev: 10 feeb
- Cov calories: 45-72 calories
- Nyuaj: 3
- Tsom: tag nrho lub cev
- Cov lus nug: tsis xav tau
Qhov kev qhia no suav nrog 9 txoj haujlwm qes qis, uas kav 50 vib nas this. Cov kev tawm dag zog ua kom tiav sai ib leeg, ntawm cov txheej txheem ze li yuav luag tsis muaj kev cuam tshuam.
Ce: Qib Knees + Tsoo, Tsho Rau Ntsiag To, Sab Hlais Chaw + Cov Lus Teb Rov Qab, Torso Twists + Tawm, Qeb Qes Tom Qab + Cov Qog Nkag Quav, sawv sawv kev tawm ntawm cov pob txha nqaj + rub tawm, rub tawm + rub, caj dab + 4 Tig.
FitnessBlender qhov tsawg cuam tshuam workout hauv lub rooj
Txhawm rau koj kom yooj yim, muab koj tag nrho cov kev cob qhia hauv daim ntawv ntawm rooj. Cov chav kawm hauv lub rooj yog nyob rau hauv tib qho kev coj uas lawv muab tso rau saum toj no.
| lub npe | ua kom pom tseeb | Duration | Calories | complex cajpas | Sov so | |
|---|---|---|---|---|---|---|
| 1 | Kev Pib Ua Si Taug Kev Tshav Dav Hlau, Tsawg Lub Plawv Cardio | hauv qab | 22 min | 115-184 | 2 | tsis muaj |
| 2 | Tsawg Tsawg Npaum Cardio Ua Haujlwm rau Pib | tag nrho lub cev | 27 min | 120-243 | 2 | Yog |
| 3 | Tsawg Tsawg Hnub Pib Cardio Workout | tag nrho lub cev | 27 min | 122-225 | 2 | Yog |
| 4 | Tsawg Tsawg Npaum Cardio Ua Haujlwm rau Pib | hauv qab | 30 min. | 210-330 | 2 | tsis muaj |
| 5 | Tsawg Tsawg Qhov Kev Cuam Tshuam Cardio Lub Cev Kev Ua Haujlwm | tag nrho lub cev | 22 min | 84-168 | 3 | tsis muaj |
| 6 | Qhov tsis tshua muaj neeg cuam tshuam chav tsev Cardio Workout | tag nrho lub cev | 22 min | 132-298 | 3 | tsis muaj |
| 7 | Tag Nrho Lub Cev Txav Tsis Txaus Siab Ua Haujlwm Cardio Workout | hauv qab | 30 min. | 150-270 | 3 | Yog |
| 8 | Tsawg Tsawg Raug Cardio Workout Tag Nrho Lub Cev | tag nrho lub cev | 30 min. | 155-248 | 3 | Yog |
| 9 | Calorie Blasting Qhov Tsawg Tshaj Plaws Cardio Kev Tshawb Fawb Chaw Nres Tsheb | tag nrho lub cev | 33 min | 221-386 | 3 | tsis muaj |
| 10 | Yooj yim rau ntawm Knees Kickboxing Blend | KOR | 10 min. | 45-72 | 2 | tsis muaj |
| 11 | Tsawg Tsawg Tus Pib Pib Cardio Tsis Tuav | tag nrho lub cev | 10 min. | 43-69 | 2 | tsis muaj |
| 12 | Tsawg Tsis Cuam Tshuam Tsis Muaj-Dhia Plaws Rog Sijhawm | KOR | 10 min. | 40-80 | 2 | tsis muaj |
| 13 | Tsawg Tsawg HIIT Cardio Kev Ua Haujlwm | tag nrho lub cev | 10 min. | 35-78 | 2 | tsis muaj |
| 14 | Rog Hlawv Tsis Muaj Tsawg Hlav Cardio Workout | tag nrho lub cev | 10 min. | 45-72 | 3 | tsis muaj |
Yog tias koj xav ua lub luag haujlwm yooj yim dua, koj tuaj yeem sib xyaw cov kev cuam tshuam qis cardio workout nrog kev kawm paub hluav taws xob. Piv txwv, siv sijhawm saib hauv peb cov khoom ntawm cov phiaj xwm fais fab tuag nrog dumbbells kom txhua qib muaj zog:
- 5 kev cob qhia lub zog rau tag nrho lub cev los ntawm youtube channel HASfit
- 9 lub zog kev cob qhia nrog dumbbells tag nrho lub cev los ntawm FitnessBlender
Tsis muaj cov khoom lag luam, Rau cov pib tshiab, Cardio qhov kev ua haujlwm tsis tshua muaj kev cuam tshuam