Kana iwe uri wepamusoro-chekuita uyo anofarira pamba purogiramu dzeDVD, zvinogona kunge zvakaoma kutsvaga video yakakwana kwauri. Pasi apa uchawana mamwe mavhidhiyo emakambani edidiodio anosanganisira danho, dunhu, kickboxing uye hi / lo yepamakuririsa.
1 - Cathe Friedrich Imax 2 - Interval Step
Nokuda kwekudzidzira, ichi ndicho chisarudzo chakanakisisa kana iwe uchida danho rakaoma. Imax 2 inguva yemaitiro ezvokutora inokutora iwe kuburikidza nemamiriyoni gumi anosanganisira danho rekufamba, nguva yevanaerobic uye pfupi kuporazve. Mapoka ejoka ari nyore uye akareruka, uye unoidzokorora kanomwe. Nguva dzenguva yakawanda dzinenge dzose dzakakosha uye dzinosanganisira zvakawanda zvezvinhu zvakasiyana-siyana pamatanho uye pasi. Chikamu chakatambanudza uye chinotonhorera chiri chidimbu uye chinotapira, uye mimhanzi yakaisvonaka. Kuita basa kunenge maminitsi 45.
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2 - Cathe Friedrich Imax 3 - Interval Step
Imax 3 yakafanana neImax 2 mune iyo inosanganisira gumi nemakwikwi aerobic nyanzvi yekubatanidzwa yakateverwa nekukwirira kwemashure. Misiyano ndeyokuti iyi inonyanya kuoma nekuita nguva shomanana yekuzorora uye nguva yakaoma zvikuru anaerobic nekufamba sezvinoita plie jacks, kusvetuka-svetuka, kusvetuka pamatanho, plyo-Jack uye nemapapu marefu kubva pachigamba. Izvi hazvisi nyore kubasa, asi zvakakosha kushanda nekugutsikana unonzwa kana wapedza.
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3 - Nhanho Reebok: Kunyanya Kufamba - Mukati Wekutanga
Iyi ivhidhiyo yekare, asi ichiri chimwe chezvandinoda. Kufanana nemavhidhiyo akarongwa pamusoro apa, iyi ndiyo nzira yekufamba kwenguva inoshandura iyo inoshandura purogiramu inonzi aerobic routines uye yakakwirira mukati mezvidimbu. Misiyano ndeyokuti basa iri rakapfupika (anenge maminitsi makumi matatu) uye zvinyorwa ndezvokutanga. Pasi pose, ichi chinhu chakaita basa rakawanda kupfuura Cathe, asi izvozvo hazvirevi kuti hazvisi nyore. Ndinoda zvinyorwa zvisinganzwisisiki uye kuti iwe une maitiro matatu akasiyana pane imwe neimwe yepakati, zvichikubvumira kusarudza kuti wakaoma sei. Pakaoma zvakaoma, iwe unonyatsopikiswa muhupfupi, hunoshanda.
4 - Seasun Zieger's Straight Up Step
Kana iwe uri wepamberi stepper uyo anofarira choreography yakaoma, uchafarira kushanda kweSeasun. Kudzidza kufamba kunogona kuodza mwoyo, asi basa iri rinofambira nokukurumidza uye Seasun akanaka nekucherechedza kwake. Kuita basa kunowanzoita danho rekuita, pamwe nekubatanidzwa kwakasiyana-siyana uye imwe TIFTing (kuitora kubva kumusoro) uye inosanganisira zvose dancy uye mitambo inofamba kwemutambo wemaminitsi 45.
5 - Kuenda neSeasun Zeiger - CIA 2903
Kana iwe uri wepamberi stepper uchitsvaga basa rakaoma, rakaoma, Seasun Zieger's Stepping Up iyo vhidhiyo iwe. Nemimhanzi yakakura, combos yakaoma uye kuverenga kwakanakisisa, ichi ndicho chimwe chekushanda kweSeasun kwakanakisisa, ichipa basa rakaoma uye rakakwirira-kukurumidza kudzidzira. Kana iwe ukangoshungurudzika nyore uye usingadi kuratidza rhythm kuchinja, pivots uye-off-beat inofamba, iwe ungasada kufarira iyi. Zvisinei, kana iwe wakagadzirira kuita dambudziko uye iwe usingafungi kuchinjazve, izvi zvinogona kuva chido chako chaunofarira chekuita. Nekugadzirisa maitiro, chikamu chakaoma chekutanga uye 4 kusanganisa kushandiswa, unowana zvakawanda zvakasiyana uye vhidhiyo ine simba guru rekugara.
6 - Amy Bento's Advanced Step Challenge
Iyi nhanho yemaminitsi makumi matatu ndeyevatungamiri vakakurumbira uye kufambisa pamwe nekufamba kunoshamisa kunogona kuita kuti musoro wako uputire maitiro mashomanana okutanga unoedza. Amy Bento anozivikanwa nokuda kwekunyora kwaakaita uye nekukanda kune iwe zvishomanana kana kuparara, izvo zvingaita kuti zvigumise kudzidza kushanda kwake. Asi, zvakakosha kuti ubatisane neiyo. Izvo zvinyorwa zvakaoma, simba racho rinogara richikwira-yakakwirira uye kubasa kunobhururuka ne. Zvinotora nguva kuti tishandise mararamiro ake, asi Cathe Friedrich mafasi achafarira kushanda kwekuita kwaAmy.
7 - Muviri Max 2 - Nhanho, Nharaunda uye Muviri Wakakwirira
Iyi miviri yepamusoro / yekutanga inosanganisira mabasa akasiyana-siyana emabasa. Chikamu chekutanga chevhidhiyo chinosanganisira maminitsi makumi maviri e-high-intensity step combos apo chikamu chechipiri chinosanganisira masatikiti-danho rekuita, kukwirira kwakasimba uye muviri wakadzika muviri. Mushure mokunge izvi zvinouya pfupi pfupa yekudzidzira muviri pamwe chete ne abs uye kutambanudza. Ichi ndicho chimiro chekushanda zvakanaka kana iwe uchizviita zvose panguva imwe chete kana kuisanganisa. Inosanganisirawo zvakasiyana-siyana zvepakutanga kusanganiswa uye nguvaaver pamwe chete.
8 - BOSU Yakabhurwa neSeasun Zieger
Zvakaoma kuti uwane hurumende yekushanda yakashandiswa uchishandisa BOSU Balance Trainer, ndicho chikonzero Seasun's BOSU Blast ndechimwe chezvandinoda. Zvakangofanana netsika yekufamba-siyana-mhando dzakasiyana-siyana dzaunodzidza, dzokorora uye wozoisa pamwechete. Kusiyana chete ndekwokuti iwe unoshandisa BOSU Balance Trainer. Iwe unofanirwa kuziva nhanho uye unova neruzivo neBalance Trainer yeiyo.
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9 - Kickbox Surge na Amy Bento - CIA 2901
Iyi ndiyo imwe yandinofarira mberi kickboxing mavhidhiyo ne 5 kufara, kubatanidza kubatanidza kwakapindirwa ne 5 high intensity 'surges.' Iyi vhidhiyo ine zvese: Mhanzi yakakura, kugadzira combos uye kuverenga kwakanakisisa uye kunosanganisira chikamu chakasiyana chemukati uye 4 kushandiswa kusati kwambovhenganiswa.
10 - Kettlebell Dynamics yaAmy Bento
Ichi hachisi che cardio workout chaiyo, asi ine zvikamu zve cardio muitiro wose uye zvinonyatsosimbiswa. Ichi chisarudzo chakanaka kana iwe uchiziva kettlebell kudzidzisa uye wakagadzirira kutora basa rako kune rimwe rinotevera. Dhidhiyo inosanganisira katatu yakakura ye kettlebell workouts nemitambo yakasiyana-siyana inonakidza uye yakaoma. Iko kunofanirwa kuiswa pamwechete mumakwikwi anotsvaga, asi iwe unofanirwa kutamba vhidhiyo ino kana iwe usingazivi nezvekate kettlebell maitiro nokuti pane zvishoma zvishoma zvekufamba. Amy anopa mirayiridzo yakanakisisa uye anocherechedza uye pane kunyange chikamu chekuona chikamu apo unogona kuita chimwe chekuoma kunofamba.