тренировка хлои кинг на ноги и пресс

Free Workout Programs

Free Home Workout Programs

Release date: Nov 2021

Type: Full Body, Weight Loss

Equipment: Dumbbells, Resistance Bands, Fitness Mat

Release date: Oct 2021

Type: Full Body, Weight Loss

Equipment: Dumbbells, Resistance Bands, Fitness Mat

Release date: July 2021

2021 2 Weeks Shred Challenge

Type: Full Body, Weight Loss

Equipment: Fitness Mat

Release date: Jun 2021

2021 Get Fit Challenge

Type: Resistance, Full Body

Equipment: Dumbbells, Resistance Bands, Fitness Mat

Release date: Apr 2021

2021 Summer Shred Challenge

Type: Weight Loss, Full Body

Equipment: Fitness Mat

Release date: Mar 2021

Weight Loss Challenge

Type: Weight Loss, Full Body

Equipment: Fitness Mat

Release date: Feb 2021

Type: Booty, Abs, Full Body

Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)

Release date: Jan 2021

Flat Stomach Challenge

Type: Abs, Full Body, Weight Loss

Equipment: Fitness Mat, Resistance Bands (Optional)

Release date: Nov 2020

2020 MOVE-mber Schedule

Type: Full Body, Weight Loss

Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)

Release date: Oct 2020

2020 Get Peachy Challenge

Type: Booty, Abs, Full Body

Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)

Release date: Aug 2020

2020 2 Weeks Shred Challenge

Type: Abs, Weight Loss, Full Body

Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)

Release date: Jul 2020

21 Days Get Fit Challenge

Type: Full Body, Resistance

Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)

Источник

Как блогер Хлоя Тинг делает фитнес доступным для всех

Звездные диеты и фитнес

За последние шесть или семь месяцев многие узнали все о домашних тренировках, тренировках с собственным весом, виртуальных занятиях пилатесом и йогой. За время изоляции прославиться успели и ранее мало кому известные приверженцы ЗОЖ. Одной из тех, кто словил хайп, стала 34-летняя Хлоя Тинг из Мельбурна (ее канал на YouTube называется Chloe’s Addiction). Девушка устраивает челленджи и записывает авторские тренировки, которые уже помогли тысячам девушек похудеть и стать обладательницами стального пресса всего за две недели. Тинг набрала огромное количество подписчиков в социальных сетях: более восьми миллионов фолловеров на YouTube и более 660 миллионов просмотров. Ее тренировки стали вирусными в TikTok, а в ее челлендже #ChloeTingChallenge приняли участие 205 миллионов человек. Рассказываем о популярном фитнес-блогере и ее системе тренировок поподробнее.

Кто такая Хлоя Тинг?

Хлоя Тинг родилась в Брунее, а затем переехала в Австралию. Девушка изучала эконометрику, статистику и финансы, а также имеет степень магистра. Три года она работала аналитиком, а в 2010-м начала вести блог о моде и путешествиях. Спустя семь лет девушка решила переключиться на спортивную тему, зарегистрировалась на YouTube в 2011 году, но стала популярной, только когда начала публиковать тренировки в (где же еще?) TikTok, и все больше и больше людей начали выполнять ее «задачи».

Эти задачи (они же тренировки) часто разбиваются на периоды в одну или две недели и обещают впечатляющие результаты. И именно ее фитнес-программа, которую начали практиковать во время пандемии (социальные сети и перепосты сделали свое дело), произвела фурор и за короткое время стала вирусной. Тинг даже стала финалистом конкурса Shorty Awards 2020 в категории «Здоровье».

Сейчас у Тинг 14,5 миллиона подписчиков на YouTube. А вот всего два месяца назад у нее было 10 миллионов фолловеров. Излишне говорить, что сейчас люди все чаще и чаще ищут в Google тренировки Хлои.

Секрет — простые тренировки

Хлоя советует делать простые упражнения на пресс (без весов, лент и утяжелителей). Она даже создала специальную программу для похудения, многие опробовали ее на себе и добились отличных результатов. Например, в комплекс упражнений на пресс входят берпи, скручивания, выпады, планка и другие.

Благодаря видеороликам продолжительностью от 10 до 15 минут каждый может хорошо попотеть с Тинг в перерыве на обед или даже перед сном. Видеоролики избавляют от утомительной рутины: не надо тратить час на поездку в тренажерный зал и закупать оборудование. Достаточно просто расстелить коврик и наблюдать за тем, как фитнес-блогер демонстрирует каждое движение. Тинг учит зрителей, как правильно дышать и получать максимум из каждого упражнения.

Блогер также устраивает челленджи, например, Two Weeks Shred Challenge, направленный на проработку мышц пресса. Двухнедельная программа состоит из пяти видео, каждое из которых посвящено укреплению различных участков тела. Каждое видео длится около 12 минут, а тренировка состоит из двух — четырех роликов в день.

Предлагаем начать с одной из более быстрых тренировок Тинг на пресс (у нее колоссальные 234 миллиона просмотров), а затем перейти к ее 30-минутным упражнениям на все тело.

Отчасти успех Тинг связан с тем, что она попала в тренд (скажем спасибо TikTok), но ее тренировки эффективны (есть тысячи фотографий до и после). Вторая причина ее популярности — тренировки Тинг доступны.

Самая впечатляющая заслуга фитнес-блогера в том, что она предоставляет качественный контент совершенно бесплатно. На ее веб-сайте перечислены различные бесплатные программы, что позволяет легко настроить тренировку в соответствии с конкретными фитнес-целями.

Продолжительность большинства программ варьируется от 14 до 30 дней. Занятия не требуют специальной спортивной одежды или оборудования и часто могут быть изменены в зависимости от уровня навыков. Абонемент в спортзал также не требуется.

Видео Тинг — неплохой старт для начала фитнес-пути, если вам нужны бесплатные и незамысловатые тренировки, поскольку они нацелены на самые разные группы мышц. Постоянное движение и мало отдыха — это хороший вариант для новичков.

Конечно, вы не будете выглядеть, как сама Хлоя, через две недели, но по этому поводу расстраиваться точно не стоит. Если верить «знакомому из администрации президента», нас ждет еще один карантин, поэтому домашние тренировки от фитнес-звезды точно пригодятся.

Источник

2021 Get Fit Challenge

Type: Full Body, Resistance

Equipment: Dumbbells, Resistance Bands, Fitness Mat

2 workouts | 25 min (in total)

2 workouts | 30 min (in total)

15 Min Legs & Booty (1st round)

15 Min Legs & Booty (2nd round)

2 workouts | 25 min (in total)

15 Min Arms Workout

2 workouts | 30 min (in total)

15 Min Legs & Booty

3 workouts | 35 min (in total)

15 Min Arms Workout

3 workouts | 40 min (in total)

15 Min Legs & Booty

2 workouts | 30 min (in total)

15 Min Arms Workout

Get Fit Arms Workout

2 workouts | 30 min (in total)

3 workouts | 40 min (in total)

15 Min Legs & Booty

Get Fit Legs Workout

2 workouts | 30 min (in total)

15 Min Arms Workout (1st round)

15 Min Arms Workout (2nd round)

2 workouts | 30 min (in total)

2 workouts | 30 min (in total)

15 Min Legs & Booty

3 workouts | 40 min (in total)

15 Min Arms Workout

2 workouts | 30 min (in total)

15 Full Body with Dumbbells

2 workouts | 30 min (in total)

1 workouts | 23 min (in total)

Hourglass Booty Workout

What’s the difference between this challenge and 2020’s Get Fit Challenge?

Both of these challenges are resistance based workouts to help increase your muscle-to-fat ratio (which is also dependent on your diet), improve your strength, stamina and even improve mobility and balance! This new challenge is best suited for those who are a little further along in their fitness and training as it includes more advanced movements, and is an ideal follow up challenge for 2020’s Get Fit Challenge which may help with increasing muscle mass.

However, you can do any one you prefer, just choose the right weights to challenge you. Make sure that the last few reps are quite challenging but you’re still able to do it in good form. It doesn’t matter what weights other people use, use what suits your current ability. If you’re a beginner, simply take it slow and easy.

Do I need dumbbells for this program?

The program was created with using dumbbells in mind! However, If you don’t have any, that’s okay too. You could use kettlebells if you have them but please use kettlebells in caution as well as any weights, or you can get extremely creative and use water bottles, resistance bands, rice in socks and even canned food to create some sort of resistance! The whole thing can also be done entirely with body weight, so don’t worry. Again, making it a little more challenging each time will help to build strength and muscle mass with good diet.

What weights should I use/start with?

It really depends on how much weight training you’ve done in past. If you’re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form. It is far better to do the move with no/light weights with correct form, than to do the move incorrectly with weights. Do not feel pressured to use heavier weights because other people are using heavier weights. Make sure you are doing it in good form to avoid injuries.

When should I start increasing my weights?

Once you’re able to do the moves with perfect form with the weights you’re currently using, and you are finding it very easy to complete, then start increasing your weights by 0.5-2kg (1-4lbs) until you feel challenged and find yourself struggling with the last few reps. Don’t increase it by too much too soon or you may end up injuring yourself. Listen to your body, and if you need to decrease your weights half way through that’s totally fine too!

How many reps should I aim for?

This is all dependent on your experience and how heavy the weights you are using are. As many might be just starting out, 10-15 is a nice range to get to know the movement and full range of motion so that you are engaging the right muscles. These are just estimates so don’t fret if you end up doing more or less. This workout program is a follow along so don’t over worry about reps and you also don’t need to match my reps. Just make sure that you’re challenging yourself, but also understand that it’s going to look different for everybody!

Can I do some cardio while on this program, or should I stick to weights?

Am I going to put on heaps of muscle doing this program?

For the most part, no. It is a long process to build muscle. This program specifically uses lighter weights, and is not likely to result in that. Depending on the person, it takes A LOT of energy, time and progressive overload to grow their muscles. That being said, if you do want to put on more muscle, the program can definitely help out as well. There are many ways to do that just by adjusting the amount of weight you are using to increase the difficulty.

Is this challenge good for fat loss?

This challenge can also help you achieve fat loss if that is your goal. Energy balance and diet plays an important role in losing fat or gaining fat. Also, as you gain more muscle, your body burns more energy at rest. So, by training with resistance and constantly increasing the difficulty or intensity of the weights, there is large potential for fat loss. But it is also okay to do if you simply want to keep a balanced lifestyle with exercise.

Источник

5 Weeks Booty Challenge

Type: Booty, Abs, Hourglass

Equipment: Fitness Bands

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

2 workouts | 20 min (in total)

2 workouts | 30 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 1: Grow Booty & Not Thighs

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

2 workouts | 20 min (in total)

2 workouts | 35 min (in total)

Ep 1: Grow Booty & Not Thighs

2 workouts | 25 min (in total)

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

1 workouts | 10 min (in total)

3 workouts | 40 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

Ep 1: Grow Booty & Not Thighs

2 workouts | 25 min (in total)

3 workouts | 30 min (in total)

Ep 4: Legs & Butt Workout

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

1 workouts | 10 min (in total)

2 workouts | 35 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 1: Grow Booty & Not Thighs

2 workouts | 20 min (in total)

3 workouts | 35 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 2: Rounder Hips & Side Booty

2 workouts | 30 min (in total)

2 workouts | 35 min (in total)

Ep 4: Legs & Butt Workout

Ep 1: Grow Booty & Not Thighs

1 workouts | 10 min (in total)

1 workouts | 15 min (in total)

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

3 workouts | 45 min (in total)

Ep 4: Legs & Butt Workout

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

2 workouts | 20 min (in total)

3 workouts | 40 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

3 workouts | 40 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 4: Legs & Butt Workout

Ep 2: Rounder Hips & Side Booty

3 workouts | 35 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

What is the goal of this program?

Will I really grow my butt?

There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There’s also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.

I feel like it is getting easier, what are some ways I can add intensity?

If it feels like it is getting easier, it is important to increase the intensity in one way or another in order to continue seeing results. The easiest way of increasing intensity is tension (e.g. using a tougher resistance band or using heavier dumbbells). Remember to make sure you’re using good technique, understand the full range of motion and find what works best for you to get good mind muscle connection.

I don’t feel the burn when I do some exercises, what should I do?

Glute activation is important in order for you to really feel and work the muscles to their best. I suggest you experiment and find what works best for you as it can differ from person to person. For exercises such as glute bridges, I recommend to point your feet outwards a little bit. This has helped me better activate my glutes. Another point is to make sure you are going through the full range of motion and squeeze each rep at the top.

Do I need to be in surplus to grow my booty? What should I eat?

It’s important that you have enough protein while you’re building muscles. There is a lot of debate as to how much is «enough». If you eat meat (including fish) every day, or you’re a vegetarian and consume plenty of eggs and dairy, you’re probably getting enough protein. If you’re a vegan or vegetarian, make sure you’re eating plenty of beans, legumes, tofu, lentils and whole grains. Some recommendations for protein will indicate 1g/lb (2.2g/kg) of body weight, but these are generally targeted at body builders. 0.5-0.7g/lb (1-1.5g/kg) of body weight should be plenty for most people to see good results.

How do I gain a booty and loose fat at the same time?

Many people prefer to choose one or the other, as doing both at the same time can be tricky. If you incorporate the right amounts of resistance training and cardio, and fuel yourself correctly, it is possible to build a booty and lose fat at the same time.

Why is there no cardio in this program?

It’s too hard! Any tips?

It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.

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