Makanema Opambana Kwambiri a 20-Minute

Zamkati

• 20-Minute Home Kuchepetsa Kulimbitsa Thupi ndi Rachel Aust
• Zumba Kwambiri Cardio Toning Workout
• 20-Minute HIIT Tabata Kulimbitsa Thupi
• 20-Minute Low Impact Tabata Kulimbitsa Thupi
• Mphindi 20 Panyumba Yanyumba yaku Britain Yogwira Ntchito Zankhondo
• Mphindi 20, Kusuntha 20
• Kulimbitsa Thupi Lathunthu Lathunthu
• 20-Minute Barre Sculpt ndi HIIT Workout
• Ntchito ya Tabata Cardio Yopanda Zida
• Kulimbitsa Thupi Panyumba ndi Katie Corio
• Metabolism Kulimbikitsa Kutanganidwa M'mawa HIIT
• Kulimbitsa Thupi la Bikini
• Zochita Zotengera Nthawi Yeniyeni
• Runtastic Fitness Cardio Kuwotcha
• Mphindi 12 Wotentha Mafuta Cardio Core Olimbitsa Thupi
• Mphindi 17 Zopanda Zida Zonse Zolimbitsa Thupi
• 15-Minute HIIT Kulimbitsa Thupi
• ModelFIT Legs ndi Bum Workout
• Booty Minute 12 ndi Karena!
• 5-Minute Booty Challenge ndi Nicky Holender
• 15-Minute Six-Pack Pack Kunyumba
• Kulimbitsa Thupi la Sarah Ultimate Booty Boot Camp
• Kulimbitsa thupi kwa Madeti khumi ndi awiri
• Belly Lathyathyathya Mphindi 10
• Kuchepetsa Belly Fat Workout
• Mphindi 10 ndi Dino 2
• Cardio kukhala Wochepa Kwambiri ndikujambula Bod yako!

Tasankha mosamala makanemawa chifukwa akugwira ntchito mwakhama kuti aphunzitse, kulimbikitsa, ndikupatsa mphamvu owonera ndi nkhani zawo komanso chidziwitso chapamwamba kwambiri. Sanjani vidiyo yomwe mumakonda potitumizira imelo ku [email protected]!

Ndi malingaliro olakwika wamba kuti kuti mukwaniritse zolinga zanu zolimbitsa thupi, muyenera kuthera nthawi yambiri mukuchita masewera olimbitsa thupi. M'malo mwake, kuchita masewera olimbitsa thupi kwakanthawi kochepa kungakhale kothandiza kwambiri.

Kupatula pakupulumutsa nthawi, pali maubwino ena azaumoyo kuntchito zochepa, ngati zamalizidwa bwino. Posachedwapa kuchokera ku Yunivesite ya McMaster adapeza kuti anthu omwe adatenga nawo gawo mphindi 10 - masekondi 20 othamanga ndi mphindi ziwiri zochira pang'onopang'ono, kuphatikiza kutentha ndi kuzizira - adataya mafuta amtundu wofanana ndi omwe adakwera njinga mosasunthika Kwa mphindi 45 nthawi, kuphatikiza kutentha ndi kuzizira.

Mwanjira ina, ngakhale kuchita masewera olimbitsa thupi pang'ono kwambiri kungapangitse kusiyana.

Chifukwa chake ngati mukufuna kulimbitsa thupi komwe kumawotcha mafuta pogwiritsa ntchito thupi lanu lokha, kapena mumakonda kuyankhula ndi gawo lokhudza mtima la Zumba, pali china chake kwa aliyense. Pofuna kukuthandizani kusankha, tamaliza bwino kwambiri mphindi 20. Chilichonse chomwe mungasankhe, ndi nthawi yoti musunthe!

20-Minute Home Kuchepetsa Kulimbitsa Thupi ndi Rachel Aust

Rachel Aust ndiye umunthu wakudya kwa Run Run Lift, komwe kumapereka masewera olimbitsa thupi kapena kunyumba ndi maphunziro azakudya. Kuchita masewerawa kwa mphindi 20, kokwanira ndi kutentha komanso kuzizira, kumayang'ana kwambiri miyendo ndikusowa kuti mupeze zotsatira zazikulu munthawi yochepa. Zonse zomwe mungafune kulimbitsa thupi ndi malo oti muchitiremo. Ngati ndinu oyamba kumene, dutsani chizolowezi ichi kuti mupeze china chosavuta, ndipo ngati ndinu wophunzitsa mphamvu mwamphamvu, tsatirani!

Zumba Kwambiri Cardio Toning Workout

Kaya Zumba ndikuthamanga kwanu kapena ayi, chizolowezi chosakanikirana ndi mtima wathu chimakupatsani thukuta. Zabwino kwambiri kwa ochita masewera olimbitsa thupi apakatikati komanso otsogola, kulimbitsa thupi kumeneku ndi komwe timakonda kuyitcha Zumba pa ma steroids, ndikunyamula chizolowezi choloza mtima ndi zolimbitsa thupi. Mudzakulitsa masewera olimbitsa thupi a Cardio komanso kulumikizana kwanu ngati mupanga masewera olimbitsa thupi gawo lanu. Ndipo kuposa pamenepo, simukusowa zida kuti muchite - malo opanda kanthu oti muziyenda. Gwirani bwenzi kuti muchite izi. Mphamvu zamphamvu - ndi ma endorphin - amapatsirana!

20-Minute HIIT Tabata Kulimbitsa Thupi

Wophunzitsa munthu payekha Emi Wong mphindi 20 za HIIT zolimbitsa thupi amatulutsa ma calorie ambiri mu nthawi yochepa kuposa momwe angawonerere chiwonetsero chanu cha Netflix. HIIT ndiyothandiza kwambiri kutaya ma calories komanso kutanganidwa kwanu - nthawi yayitali yochita zonse, kupumula kwakanthawi kochepa, kenako kubwerera - kumatanthauza kuti mutha kumaliza kulimbitsa thupi kovuta nthawi iliyonse. Ndi ma circuits atatu akumenya magulu akulu a minofu, machitidwe a Emi ndiabwino kwa ochita masewera olimbitsa thupi omwe amakhala ochepa nthawi.

20-Minute Low Impact Tabata Kulimbitsa Thupi

Njira yabwinobwino kwa oyamba kumene, Tabata yemwe samachita bwino kuchokera kwa wophunzitsa payekha Molly, amapereka maubwino onse a kulimbitsa thupi kwa HIIT osaphwanya malo anu - ndikuchepetsa mwayi wanu wovulala. Mufunikira seti yaying'ono yazomvera kuti mumalize ntchito ya Molly, koma ngakhale oyamba kumene atha kutenga nawo mbali. Khalani omasuka kuti muchepetse mayendedwe abwino kuti musasokoneze mawonekedwe anu, ndikusintha mayendedwe aliwonse ovuta kwambiri. Yambani pomaliza kuchita izi kangapo pa sabata ndikuwona momwe ntchito yanu ikuwonjezekera.

Mphindi 20 Panyumba Yanyumba yaku Britain Yogwira Ntchito Zankhondo

Msirikali wakale wankhondo yaku Britain, a Lucy Wyndham-Read ali ndi zaka zopitilira 25 zathanzi pansi pa lamba wake. Kulimbitsa thupi kwake kwa mphindi 20, kumakhala ndi zosintha kwa oyamba kumene, pomwe akupita patsogolo kwambiri kwa iwo omwe akufuna kuwotcha kwambiri. Zimakhalanso zochepa, choncho palibe chifukwa chodandaula za kudumpha. Palibe zida zofunika, ndipo kusakanikirana kwa masewera olimbitsa thupi ndi masewera olimbitsa thupi kumagwira ntchito yanu yamphamvu yamtima komanso yamphamvu. Chotsani mwachangu motsogoleredwa ndi Lucy kuti muzizire.

Mphindi 20, Kusuntha 20

Joe wochokera ku The Body Coach akupangitsani kudabwa kuti mphindi 20 ziziuluka bwanji mukamagwiritsa ntchito nthawi imodzi pamphindi, kusungulumwa komanso kuyembekezera. Mufunika nthawi yayitali - monga kudzera pa pulogalamu pafoni yanu - kuti mumalize kuchita izi mosavuta, koma palibe zida zina. Okwera mapiri, pushups, kusuntha kwammbali, mapapu olumpha, ndi ma burpee ndi kukoma kwa zomwe mudzapeze munthawi imeneyi ya mphindi 20, ndipo mayendedwe onse amatha kusinthidwa mosavuta kwa oyamba kumene. Bonasi? Malankhulidwe a Joe aku Australia ndiosangalatsa kwambiri.

Kulimbitsa Thupi Lathunthu Lathunthu

Dzukani muwale! Muyambitsa tsiku lanu ndikumwetulira pankhope panu chifukwa chothamanga thupi lolemera m'mawa kuchokera ku Millionaire Hoy. Ndondomeko yazomwe mukuyenda ikugwirani ntchito masekondi 45 ndikupumula 15, ndimatupi athunthu azomwe zimapangitsa chidwi chanu ndikulumpha. Kanemayo adapangidwa kuti azitha kukhala olimba pakatikati, koma pulogalamu yowonekera imapezeka kwa oyamba kumene omwe amafunikira zosintha. Kutentha mwachangu komanso kuzizira kumapangitsa kuti mukhale ndi nthawi yolimbitsa thupi, ndipo ikadzatha, mudzakhala okonzeka kutenga tsiku lanu.

20-Minute Barre Sculpt ndi HIIT Workout

Chipinda cha hotelo cha mphindi 20 choterechi Barre Workout sichikhala ndi zida zokutulutsirani thukuta, kuphatikiza magawo a Cardio ndi kusuntha kwa ma Barre. Ballerina adatembenuza Laker Girl adakhala mlangizi wathanzi a Action Jacquelyn, adapanga kulimbitsa thupi kumeneku komwe kungachitike kulikonse. Chifukwa chake yesani ndipo mupeza kusakanikirana kwabwino kwamphamvu kwambiri kwa cardio ndi zina zoyenda pang'onopang'ono, zosemphana ndi ziboliboli, monga thabwa lonyamula ndi kukweza mwendo wapakati. Chizolowezi ichi ndi chabwino kwa ochita masewera olimbitsa thupi apakatikati kapena apamwamba omwe akupita.

Ntchito ya Tabata Cardio Yopanda Zida

Zabwino ndi chiyani kuposa wophunzitsa m'modzi wakusangalatsani? Awiri, kumene! Mukuchita izi, Coach Kozak ndi Claudia wa Heart and Soul Fitness (HASfit) amakulimbikitsani. Chizolowezi chawo chimachitika kalembedwe ka Tabata - kutanthauza kuti machitidwe anayi obwerera kumbuyo amachitika kwa masekondi 20 kutuluka, ndikutsatira masekondi 10. Claudia amachita machitidwe osiyanasiyana osinthidwa, njira yabwino kwambiri kwa oyamba kumene. Koma ngati mukufuna zovuta, tsatirani Coach Kozak. Chowerengera chothandiza pazenera chimakuthandizani kuti mukhalebe otsogola, ndipo mawu olimbikitsa onetsetsani kuti mumamatira mpaka kumapeto.

Kulimbitsa Thupi Panyumba ndi Katie Corio

Wopanga zolimbitsa thupi komanso wopikisana naye Katie Corio amagawana masewera olimbitsa thupi, athupi lathunthu omwe amatha kumaliza kumbuyo kwanu. Pali kusuntha kumodzi komwe kumafunikira kulemera kowonjezera, koma Katie amapanga luso ndikugwira mpando panja kuti amalize makina ake amapewa. Kumbukirani kuti zomwe mumawona mu kanemayu ndi gawo limodzi lokha, ndipo Katie akuwonetsa kuti amalize kuwirikiza kawiri maulendo atatu onse. Amachititsadi kuti ziwoneke zosavuta - yesani izi ngati ndinu wapakatikati kapena wochita masewera olimbitsa thupi okha.

Metabolism Kulimbikitsa Kutanganidwa M'mawa HIIT

Christine Salus akulonjeza otsatira ake kuti kulimbitsa thupi mwachangu kwa mphindi 20 za HIIT sikuti kungokhala kokometsera kogwira mtima kokha, koma kuti kulimbitsa kagayidwe kanu ka ziwalo za HIIT zomwe zimawotcha zopatsa mphamvu ngakhale kulimbitsa thupi kutatha. Mufunikira seti ya dumbbells, kettlebell (kapena cholemera kwambiri dumbbell), ndi mpando woti mugwire ntchito limodzi ndi Christine yemwe amachita kuphatikiza kwa nthawi yayitali yamphamvu komanso kusuntha kwamphamvu ndikulemera. Mudzawona kusunthira ngati kupendekera kwa pushups (wakupha!), Mapapu olemera, ndi kusuntha komwe aliyense amakonda: burpees. Christine adangolengeza kuti akupuma pang'ono pa makanema a YouTube chifukwa cha zovuta zina zazaumoyo, chifukwa chake onani zomwe adalemba m'mbuyomu kuti mumve zambiri.

Kulimbitsa Thupi la Bikini

Kaya mukufuna kukhala ndi "gombe lokonzekera" kapena ayi, kulimbitsa thupi kumeneku ndikomwe kukuthandizani kuti muzimva bwino pakhungu lanu. Chizolowezi ichi cha GymRa chimaphatikizapo kuyenda mthupi lonse ngati squats ndi nkhonya kuti zikwaniritse magulu angapo am'mimba nthawi imodzi, makamaka pachimake. Onetsetsani kuti mukugwira nawo minofu yonse kuti mupeze zotsatira zabwino. Kulimbitsa thupi kwa cardio kudzakulimbikitsani - onetsetsani kuti mwatenthetsa kale pomwe wophunzitsayo ayamba kugwira ntchito.

Zochita Zotengera Nthawi Yeniyeni

Ndi otsatira 2 miliyoni pa Instagram, mutha kunena kuti wophunzitsa Lyzabeth Lopez amadziwa kanthu kapena ziwiri za kulimbitsa thupi. Ndipo ndi ma curve omwe samasiya, amalimbikitsanso amayi ambiri padziko lonse lapansi. Kulimbitsa thupi kwake kwa mphindi 20 kumayang'ana kwambiri pakupanga zolimbitsa thupi monga ma pushups ndi ma cardio komanso, ntchito zambiri zofunkha kuti zifikire chiwonetserochi. Olimbitsa thupi otsogola ayenera kukhala ndi chingwe cholumpha ndi kettlebell yomwe ilipo - oyamba kumene ali bwino popanda zida. Kuzungulira katatu kwa machitidwe 8 ​​ofotokozedwa ndi kulangizidwa ndi chitsogozo cha Lyzabeth mudzakhala mukuwoneka ndikumva bwino nthawi yomweyo.

Runtastic Fitness Cardio Kuwotcha

Zochita khumi za cardio kwa mphindi imodzi iliyonse, kubwereza kawiri. Palibe chomwe chingakhale chosavuta, sichoncho? Ndipo ngakhale ali ndi dzina, Runtastic Fitness siyongokhala othamanga okha - ndi ya aliyense amene akufuna kuwotcha ma calories ochepa patsiku lawo. Koma ngati mukumva ngati mukufuna kugunda pamiyala posachedwa kwambiri, kulimbitsa thupi kumeneku kudzakuthandizani kupirira komanso kuwotcha mafuta. Oyamba kumene amatha kusintha zolimbitsa thupi za aphunzitsi a Lunden, ndipo ochita masewera olimbitsa thupi olimba amatha kuwonjezera kulemera kwazovuta zina.

Mphindi 12 Wotentha Mafuta Cardio Core Olimbitsa Thupi

Ngati mukufuna masewera olimbitsa thupi mwachangu, owotcha mafuta omwe amaphatikiza Cardio ndikulimbitsa pakati, kanemayu wochokera ku Fit Bottomed Atsikana ndiwanu. Kuphatikiza ndi Sean Vigue, kulimbitsa thupi kumeneku kumaphatikizanso mayendedwe akale ngati matabwa, kudumpha, ndi kusiyanasiyana kwa ma Pilates. Tidafunsa gulu ku Fit Bottomed Atsikana zomwe amakonda kwambiri pa masewera olimbitsa thupi omwe ndi mphindi 20 kapena kucheperapo ndipo adati: "Tikukonda kuti ndi achidule komanso osavuta kukumana ndi tsiku lanu, komanso, ngati mupitiliza kulimba , akhoza kukuthandiza kwambiri! ”

Mphindi 17 Zopanda Zida Zonse Zolimbitsa Thupi

Jessica Smith amadziwika ndi pulogalamu yake yasinthidwe ya Masabata asanu ndi limodzi yochepetsera kunenepa, ndipo chizolowezi chaching'ono ichi chimakwaniritsa izi. Kaya mumakakamizidwa kwakanthawi kapena popita, kulimbitsa thupi uku pa Jessica Smith TV kumakupatsirani thupi lonse, maphunziro oyang'anira dera mu mphindi 17 - palibe zida zofunikira. Zabwino kwambiri kwa oyamba kumene, machitidwe a Jessica amakhala ndi ntchito zambiri zoyambira komanso kuyenda kotsika mtima. Amp it powonjezera kulumpha kapena kugwira chododometsa pakuyenda kosankha. Onani makanema ena a Jessica kuti azigwiritsa ntchito zosavuta kunyumba.

15-Minute HIIT Kulimbitsa Thupi

Ngati mukukhudzidwa ndi zomwe mumalakalaka, kulimbitsa thupi kwa Fitness Blender mphindi 15 za HIIT ndi zanu. Mukamaliza ma seti awiri a masewera olimbitsa thupi a 12 - masekondi 20, masekondi 10 kuchokera - ndikuphatikizira kutentha ndi kuzizira. Palibe zida zofunika. Kanemayo, wophunzitsa a Daniel Segars akukumbutsani kuti "Kuchita HIIT sikungodzipha nokha. Ndikufuna kuyesetsa kuchita chilichonse choyera komanso molimbika momwe mungathere. " Ndipo ndimayendedwe ophulika ngati ma burpees ndi kulumpha nyenyezi, mukutsimikiza kuwotcha zopatsa mphamvu ndikutulutsa thukuta.

ModelFIT Legs ndi Bum Workout

Kumayambiriro kwa chaka chino, Vanessa Packer yemwe adayambitsa ModelFIT adalumikizana ndi Sweaty Betty kuti apange masewera olimbitsa thupi. Chimodzi mwazolimbitsa thupi ndichamphamvu champhindi 20 komanso kulimbitsa thupi. M'malo mochita zazikulu, zophulika monga ma burpees kapena squats squat, njira ya ModelFIT imasunthira mayendedwe ang'ono ang'ono, akutali kwambiri. Zida zomwe akupangira zikuphatikizapo zolemera ma bondo atatu mapaundi ndi zolemera dzanja ma kilogalamu awiri. Ndizabwino kwa oyamba kumene, koma molimba mtima ngakhale kwa ochita masewera olimbitsa thupi.

Booty Minute 12 ndi Karena!

Ngati mukufuna kulimbitsa kumbuyo kwanu, kulimbitsa thupi kwa mphindi 12 ndi woyambitsa Tone It Up, Karena Dawn, akuwombera zolanda zanu pogwiritsa ntchito gulu lochita zolimbitsa thupi ndi mphasa. Ponena za kulimbitsa thupi, Dawn akuti "Izi ndi zofunkha!" Mukuloza matako anu kumakona osiyanasiyana mukamakhazikika, kumangirira, ndikukweza njira yanu kuti mukwaniritse zolinga zanu zolimbitsa thupi. Pangani izi kukhala zovuta pang'ono kapena pang'ono pakusintha kwakumangika kwa magulu molingana.

5-Minute Booty Challenge ndi Nicky Holender

Mu LIVESTRONG.COM zovuta za mphindi 5 za zofunkha, wophunzitsa otchuka komanso wosewera mpira wakale Nicky Holender sataya nthawi kukuwonetsani momwe mungalimbikitsire ndikulankhula zaulemerero wanu pogwiritsa ntchito thupi lanu. Kanemayo ndi njira yabwino kwambiri yolankhulira mukakhala kuti mulibe nthawi yochulukirapo, ndipo imaphatikizaponso kuyenda ngati mlatho wamagetsi komanso zofunkha za mwendo umodzi. Phatikizani ndandanda yayifupi iyi pochita masewera olimbitsa thupi kangapo pa sabata, kapena pezani ndi cardio pazomwe mungachite pozungulira. Konzekerani kukwezedwa!

15-Minute Six-Pack Pack Kunyumba

Chizolowezi china chaulere chochokera kwa Miliyoneya Hoy, kulimbitsa thupi kwakanthawi kochepa kwa mphindi 15 ndikokwanira mukangolimbitsa thupi ngati mukufuna kuthana ndi vuto lanu. Nthawi yonseyi yolimbitsa thupi kunyumba, Hoy amapereka malangizo kuti achulukitse kapena muchepetse mphamvu zanu kutengera momwe muliri olimba pakadali pano, ndiye zabwino kwa aliyense. Palibe chida chofunikira kuti muwotche ndi ichi, ndipo zothandiza pansi pazenera zimakuwonetsani zomwe zikutsatira kuti mutha kukonzekera m'maganizo.

Kulimbitsa Thupi la Sarah Ultimate Booty Boot Camp

Mu kanemayu wa mphindi 12, wophunzitsa wovomerezeka komanso wothandizira azaumoyo onse a Sarah Dussault amachititsanso kuti azichita masewera olimbitsa thupi, popanda zida zofunikira. Amayamba kuchita masewera olimbitsa thupi kamodzi ndikugwira ntchito mpaka sikisi motsatira kuti awotche kwambiri. Dussault amapereka nsonga iyi kuti muchepetse nthawi yanu yolimbitsa thupi: "Kugwiritsa ntchito kwakanthawi kochepa kumangothandiza, m'malingaliro mwanga, ngati mukugwira ntchito molimbika. Zitha kukhala zothandiza kuposa kuchita masewera olimbitsa thupi kwakanthawi - muyenera kungodzipereka! ”

Kulimbitsa thupi kwa Madeti khumi ndi awiri

Mulimbitsa thukuta limodzi ndi kulimbitsa thupi kwa thupi lonse la HIIT mothandizidwa ndi BodyRock. Khumi ndi ziwiri zimayenda mphindi 12 opanda zida. Idzakhala ndi mtima wopopa komanso minofu yoyaka. Onetsetsani kuti abwerezanso kumaliza ndipo yesetsani kumenya bwino kwambiri mukamadzaphunzira. Lisa-Marie Zbozen, wolandila BodyRock.TV, akutiuza kuti, "Kulimbitsa thupi kwathu kuli mphindi 12 za HIIT zophunzitsira kukana. Pakangopita mphindi 12, mutha kuchita masewera olimbitsa thupi, olimbitsa thupi, omwe ndi oyenera kutaya mafuta komanso kukhala ndi thanzi labwino. ”

Belly Lathyathyathya Mphindi 10

Kulimbitsa thupi Ab kungakhale kovuta, koma mphindi 10 ndizotheka! Izi zolimbitsa thupi ndi BexLife's Rebekah Borucki ili ndi magawo 40-mphindi zophunzitsira ndikutsatira masekondi 20 ampumulo. Borucki imakupatsirani mawonekedwe amachitidwe oyenera, maluso, komanso kupuma m'malo osiyanasiyana mthupi. Ndipo, simusowa zida zilizonse. "Ngati mukumva kuti mtima wanu ukugunda kwambiri, ndizodabwitsa! Izi zikutanthauza kuti mukupeza mtima komanso mphamvu, "akutero. Onjezerani izi kumapeto kwa gawo la Cardio kapena mphamvu kapena zabwinobe, pindulani kwambiri ndi nthawi yanu pamaso pa TV ndikukhala thukuta.

Kuchepetsa Belly Fat Workout

Kwa anthu ambiri, kulimbitsa mimba yawo yakumunsi ndikovuta kwambiri. Gawo ili ndi sitepe yolimbitsa thupi ndi mphindi zisanu ndi zitatu za SteadyHealth zikuthandizani kuti muyandikire pang'ono pafupi ndi thanzi lanu kapena zolinga zanu. Pamodzi ndi chakudya chopatsa thanzi, chakudya choyenera komanso masewera olimbitsa thupi, njira yayifupi iyi imatha kukuthandizani kuti mukhale pansi pamimba. Kanemayo amapereka zothandiza pamanambala omwe muyenera kumaliza kutengera momwe mungakwaniritsire, ndikuwonetsani minofu yomwe masewera olimbitsa thupi angakonde.Onjezerani kumapeto kwa masewera olimbitsa thupi kuti mupeze ndalama zambiri.

Mphindi 10 ndi Dino 2

Potsogozedwa ndi kuyenda koyenda, barre3 idapanga chida chopanda zida kwambiri, kulimbitsa thupi kwa mphindi 10. Kaya mukupita kukachita bizinesi kapena zosangalatsa, simuyenera kunyalanyaza zolinga zanu zolimbitsa thupi ndi thukuta lathupi lathunthu lokhala ndi Dino Malvone, wamkulu wa studio ya barre3 West Village. Kuphatikiza yoga, Pilates, cardio, ndi masewera olimbitsa thupi, barre3 imakhala ndi zolimbitsa thupi zingapo zomwe zili mphindi 20 kapena kuchepera. "Ndi achangu, ogwira ntchito, ndipo mutha kuzichita kulikonse - desiki yanu, benchi yapaki, chipinda cha hotelo, mumatchula dzina," akutero Malvone. Oyamba kumene adzawona izi kukhala zovuta, koma ochita masewera olimbitsa thupi oyenera ayenera kupeza zochitikazo moyenera.

Cardio kukhala Wochepa Kwambiri ndikujambula Bod yako!

Vidiyo iyi ya CosmoBody, Astrid Swan amakutsogolerani muzochita zamphamvu za mphindi 11. Ngati ndinu wokonda burpee, ntchitoyi ndi yanu - ili ndi magawo angapo azolimbitsa thupi kuti magazi anu akupopereni ndikuphulitsa ma calories. Mbalame ya Chinsansa imakonda kuchita masewerowa mwachidule chifukwa ndi abwino ndipo nthawi zambiri amakhala ogwira ntchito kuposa kulimbitsa thupi kwa nthawi yayitali, komwe kumatha kuchepa mphamvu mukatopa. Simusowa zida zilizonse koma mudzafunikiradi kutsimikiza mtima kwanu kuti muthe kudutsa!