Nā polokalamu 10 mai ka papahele e nā palapala ʻāina: kahi hōʻike holoʻokoʻa o kahi hoʻolālā kūpono

ʻO ka papahele ʻoki - he kumu aʻo hōʻoia no ka hoʻomaʻamaʻa hui a me ka pilikino, ka mea nāna i hana i nā papahana DVD kaulana mea hoʻomaʻamaʻa kaulana i ka US. Ua hoʻomaka ʻo Paul i kāna ʻoihana ʻoihana i ke olakino i ka makahiki 19, ua hele ʻo ia i ke ala mai ka momona i ka wā ʻōpio i ke aʻo haʻuki ʻoihana.

Nānā i nā papahana pono he 10 mai ka papahele e nā palapala ʻāina

E hoʻāʻo i ka papahana papahele e nā Palapala ʻāina e kōkua iā ʻoe e lilo i ka paona, e hoʻopaʻa i kou kino a e hoʻohui i kāu ʻano hana. I kekahi o nā wikiō Moekolohe pono ʻoe i nā kinipōpō lāʻau a me ka kettlebell. Inā loaʻa ʻole kēia pono iā ʻoe, hiki iā ʻoe ke pani iā ​​lākou me ka dumbbell a i ʻole ka disc mai ke koʻokoʻo.

1. Paul Katami - Bootcamp 4x4x2 (hoʻomaʻamaʻa HIIT ikaika)

• Duration: 60 mau minuke
• Nā pono hana: dumbbells

Bootcamp 4x4x2 - ʻo kēia kekahi o nā mea i makemake nui ʻia a ikaika hoʻoikaika kino Moekolohe e nā Palapala ʻāina. Kūkulu ʻia ka papahana ma ke kumu o HIIT, no laila e mākaukau e hou i ka hou. Hoʻokomo ʻia ke kāne i ka haʻawina, plyometric, aerobic a me nā hoʻoikaika ikaika e puhi i nā mākala momona a me nā leo.

Aia i loko o ka papahana nā poloka 5 o nā hana 4 i kēlā me kēia: cardio, kino haʻahaʻa, kino kiʻekiʻe a me nā mākala nui. ʻO ka hoʻoikaika mau no 60 kekona, hoʻomaha ma waena o kēlā me kēia hoʻoikaika he 15 kekona. Kūpono ka hoʻomaʻamaʻa wale no hana holomua, ka mea makemake i ka papahana ikaika. Hiki i kēia wikiō ke hoʻomanaʻo i nā kau HIIT me Patrick Gudo, a mākou i hōʻike mua ai.

2. Paul Katami - Pūʻulu Pūʻali (Hoʻomaʻamaʻa hana me ka expander)

• Duration: 47 mau minuke
• Nā pono hana: expander umauma, pēpē kāpili hoʻoikaika kino

No kēia hoʻolālā pono ʻoe i ka expander Tube a me kahi hui hoʻoikaika kino. O kēia hoʻomaʻamaʻa ikaika nui me ka nānā ʻana i nā pūʻulu muscle āpau. Hiki ke hoʻokaʻawale ʻia ka papahana i nā ʻāpana 5. I ka mahele mua e hoʻomaʻamaʻa ʻoe no ke kino kiʻekiʻe. Ma ka ʻāpana ʻelua e hana ʻoe me ka band elastis Fitness no nā ʻūhā a me nā puʻupuʻu.

I ka ʻekolu o nā ʻāpana o ka papahele ʻokiʻoki i hana i nā hoʻoikaika kino me ka tubular expander a me ka band rubber fitness no ka hana like o ka luna a me ke kino o lalo. I ka ʻehā o ka ʻāpana, hoʻi hou ʻoe e hana i ke kino kiʻekiʻe, ka hapanui o nā poʻohiwi a me ke kua. I ka ʻelima a me ka ʻāpana hope loa, e hoʻolālā ʻoe me kahi expander ma ka moena. Kūpono ke wikiō no nā ipo āpau hoʻomaʻamaʻa hana me ka mea hoʻopūʻiwa.

3. Paul Katami - Sculpt (Hoʻomaʻamaʻa hana, nā pono hana hou aʻe)

• Duration: 40 mau minuke
• Nā pono: he ʻanuʻu, pōpō lapaʻau, dumbbells

ʻO kēia hoʻoikaika kino no ka leo o ka mākala e kōkua iā ʻoe e lilo i ikaika a wīwī. E hana ʻoe i ka ikaika a me ka hoʻoikaika aerobic a me nā hoʻoikaika kino no ke kaulike a me ka hoʻohui ʻana. ʻAneʻane i nā hana a Paul Kata i manaʻo ʻia e ʻae e hoʻohana like kekahi mau pūʻulu o nā mākala.

He ʻano ʻokoʻa a hoihoi kekahi, a he mea nui ʻole nā ​​hoʻoikaika. ʻO ka mea mua, hana ʻoe i ka neʻe maʻamau, a laila kōkua iā ia me kahi hoʻololi e hoʻopili i nā mākala hou aʻe a puhi i nā calorie nui. ʻO kahi laʻana, huli kahi squat maʻamau i kahi sit-up me ka hoʻololi o ka hale. Kūpono ka papahana no nā pae mākau āpau.

4. Paul Katami Hollywood Bootcamp 4 × 4 (hoʻomaʻamaʻa kaapuni no ke kino piha)

• Duration: 72 mau minuke
• Nā pono hana: dumbbells

Hoʻohui pono ka papahana ʻo Hollywood Bootcamp 4 × 4 i ka hoʻoikaika kino cardio a me nā hoʻoikaika kino no ke kino holoʻokoʻa me nā dumbbells. Hāʻawi ka papa Cuts i nā palaka he 6 o ka hoʻoikaika kino. Loaʻa i kēlā me kēia hana palaka 4 hoʻoikaika kino no 1 mau minuke: cardio, nā hoʻoikaika kino no kou kino haʻahaʻa, luna o kou kino a me ka ʻili. Hoʻomaʻa hou ʻia nā hana i kēlā me kēia anakahi i loko o ʻelua mau puni, ma waena o nā pōʻai e loaʻa ai iā ʻoe kahi hoʻomaha iki he 30 kekona.

Hāʻawi kēia hana i ka cardio-load no ka puhi ʻana i nā calorie a me ka hoʻomaʻamaʻa kaumaha no ka leo muscle a me ka hemo ʻana i nā wahi pilikia. E paʻakikī ʻoe me ke kaona keu a e hana i kahi kino elela nani. Kūpono ka papahana no ka pae waena a ma luna.

5. Paul Katami Hollywood HardBall (hoʻomaʻamaʻa ikaika me nā pōpō lāʻau lapaʻau)

• Duration: 68 mau minuke
• Nā pono hana: nā kinipōpō lāʻau lapaʻau, dumbbells

Aia kēia hoʻomaʻamaʻa kau i nā palaka o nā hana. Ke kali nei ʻoe i ka hoʻololi ʻana o nā ʻāpana cardio 5 mau minuke a me nā ʻāpana mana he 10 mau minuke i nā ʻāpana 3 no kēlā me kēia ʻano ukana. Hana ʻia nā ʻāpana Cardio me nā pōpō lapaʻau (hiki iā ʻoe ke pani i kahi dumbbell a i ʻole hana i nā hoʻoikaika me ka ʻole o nā lakohana), a me nā ʻāpana mana - me nā dumbbells.

ʻO ka hui pū ʻana o nā aerobic ikaika a me nā hoʻoikaika ikaika hoʻoikaika e kōkua iā ʻoe i ka manawa like puhi i nā calories a hoʻopaʻa i nā mākala. E hoʻomohala ʻoe i ka ikaika a me ke ahonui, a hana i kahi kino wīwī keleawe. Kūpono ka papahana no ka hoʻomaʻamaʻa waena a me ka pae kiʻekiʻe.

6. Paul Katami Ab Lab (hoʻoikaika kino no ka ʻōpū)

• Duration: 30 mau minuke
• Nā pono hana: dumbbells

Ua hana wale ʻia ka papahana Ab Lab e hana i kou ʻōpū slimmer a fitter. Hāʻawi ka papahele ʻo Kata i kahi koho o nā hoʻoikaika kūpono loa no Cora, ka mea i koi ʻia e hana i nā mākala o waho a hohonu o ka ʻōpū. He 60 kekona ka lōʻihi o kēlā me kēia hoʻoikaika ʻana, ma waena o nā hoʻolālā e noho pōkole.

Hiki i ka hoʻoikaika kino e mahele ʻia i ʻekolu mau ʻāpana. I ka ʻāpana mua e hana ʻoe i nā hoʻoikaika kino no ke kino i ke kū ʻana: huli, kuʻikuʻi, pahu, hāpai i kona mau kuli. Ma ka ʻāpana ʻelua, ua hana ʻo Paul i nā hoʻoikaika kino i nā kaula i nā kuʻekuʻe lima a me nā lima. Hāʻawi ka ʻaoʻao ʻekolu i nā hoʻomaʻamaʻa ma ke kua. Kūpono ka papahana no ka hoʻomaʻamaʻa waena a me ka pae kiʻekiʻe.

7. Paul Katami - Kū i ka 15 (kahi hoʻomaʻamaʻa pōkole ʻoi loa)

ʻO kēia hoʻonohonoho o nā hana pōkole kūpono i hoʻolālā ʻia no ka poʻe ʻaʻohe nui o ka manawa no ke olakino. ʻO ka nani o ia mau papahana i kā lākou ʻano: hiki iā ʻoe ke hana e like me 15 mau minuke a me hoʻokahi hola inā hoʻohui ʻoe i nā papa āpau. Kali ʻoe i 4 mana wikiō a me nā hana hana a me nā wikiō 1 me yoga.

No laila, ʻo ka papahele papahele e Maps Fit ma 15 me nā hana i lalo:

• lima (14 mau minuke): no nā biceps a me nā triceps me nā dumbbells.
• Umauma, Back a poʻohiwi (20 min): no ka umauma, kua a me nā poʻohiwi me nā dumbbells.
• Kora Ball (15 mau minuke): no ka palaoa me nā kinipōpō lāʻau.
• mau wāwae a pio (18 min): no nā wāwae a me nā puʻupuʻu me ka lako ʻole.
• mana pele (14 mau minuke): yoga no nā toning toning o ke kino, e kīloi ana a me ke kaulike.

Kūpono ka papahana no nā pae mākau āpau.

8. Paul Katami - KettleBell Drills (hoʻoikaika kino me nā kaupaona)

ʻO KettleBell Drills Workout kahi paʻakikī paʻakikī, hiki iā ʻoe ke hoʻohana e haku i ka hoʻomaʻamaʻa ʻana me nā kaupaona. ʻO ke wikiō mua (Clinic) e kōkua iā ʻoe e aʻo i nā neʻe ʻana, koi ʻia e hana mua. Hoʻopili pū ka paʻakikī i ka hoʻomaʻamaʻa maʻamau a me ka hana no ka pahu. Hiki iā ʻoe ke pani i kahi dumbbell, hoʻololi iki ʻia ka ukana, akā ʻae ʻia kēia.

I ka papahana o Nā Pahu ʻImi KettleBell komo:

• ʻO KettleBell Ke Kulanui (35 minuke). Me Paul Cut ʻoe e lohi a hoʻonui ai i ka hana ʻana i nā hana maʻamau me nā kaupaona. Kūpono lākou no ka poʻe hoʻomaka.
• ʻO KettleBell Nā ʻeha Hoʻoikaika kino (35 minuke). Hoʻomaʻamaʻa aʻoi aku ka paʻakikī, e hoʻopili ana i nā pūʻulu hoʻoikaika kino a me kahi kiʻekiʻe o ka hana. He hōʻeuʻeu ka papahana, akā ʻo ia ke ʻano o ka mana. Kūpono no ka hoʻomaʻamaʻa pae waena.
• ʻO KettleBell Kora Nā ʻeha (15 minuke). ʻO kahi hana pōkole no nā mākala o ka ʻōpū, a me ka ʻili, hala loa i ka papahele.

9. Paul Katami - KettleBell Combos (Hoʻomaʻamaʻa me nā kaupaona)

ʻO kēia kekahi papahana me nā kaupaona i hoʻomohala ʻia e Paul Kata. Lawe ʻia kahi ma ke ʻano like me ka wikiō hoʻolauna no ka poʻe hoʻomaka a me ka hoʻomaʻamaʻa bonus no ka pā. E ʻoluʻolu e hoʻomaopopo i ka wikiō Clinic ma ka papahana KettleBell Drills a me KettleBell Drills Combos. Ma mua o ka hoʻokō ʻana i ka papahana nui e hana i kēia hana.

Ma waho aʻe o ka Clinic i ka papahana ʻO KettleBell Combos hoʻokomo ʻia ʻelua mau wikiō hou:

• ʻO KettleBell ʻO Dros Combos (40 mau minuke). ʻOi aku ka ikaika o ka hoʻoikaika kino ma mua o ka KettleBell Drills Workout. Nā aerobic a me nā hana hoʻohui pū me nā kaupaona.
• ʻO KettleBell Kora ʻO Combos (17 minuke). ʻO ka hoʻomaʻamaʻa no nā mākala o ka ʻōpū, a me ka ʻili, e hana ʻoe i nā hoʻoikaika kino e kū ana a moe i ka papahele.

10. Paul Katami - Burn & Build (ʻO ka hana me ka giru a me ka pā)

E holo i kēia polokalamu e pono ai kahi kettlebell a me kahi anuu anuu. Ma mua o ka hana ʻana i ka hoʻoikaika kino nui, ka mea e kōkua iā ʻoe e hoʻomohala, hoʻomana i ka momona a hoʻomaikaʻi i ke kino, e hana pono i kahi wikiō Clinic. A mai poina i ka hoʻoikaika kūikawā bonus no nā mākala ʻōpū.

No laila, ka papahana Wela & Kukulu nā:

• Ke Kalinika o Burn & Build (25 mau minuke). E kōkua kēia haʻawina iā ʻoe e haku i nā neʻe maʻamau a me ke kaupae a me ke ʻano pololei o nā hana. Hiki ke hāʻawi ʻia ke Kalinika i ka haʻawina piha no nā mea hoʻomaka.
• ʻO Workout Burn & Build (80 minuke). ʻO nā hana kūpono a me nā loli like ʻole me nā pale ʻehiku o nā hana: aerobic, ka ikaika, a me ka huikau.
• Bonus ʻO Abs Burn & Kūkulu (20 minuke). ʻO ka hoʻoikaika ʻana i ka toning no nā mākala o ka ʻōpū, a me ka hae.

E hoʻomaka e lilo kaupaona me ke kahu charismatic Paul Kata. ʻO kona kūlana kiʻekiʻe, hoʻolālā maikaʻi ʻia a papahana like ʻole e kōkua iā ʻoe e hiki wawe i kāu mau pahuhopu.

E nānā hoʻi: ʻO ka nānā ākea o kahi hoʻomaʻamaʻa kūpono mai ke kumu Polani ʻo Eva Khodakovskaya.