Nā hana cardio hopena 14 liʻiliʻi loa mai FitnessBlender no nā mea hoʻomaka me ka lele ʻole

E hoʻomaka wale i ka hoʻomaʻamaʻa ʻana a ʻaʻole ʻike i kahi e hoʻomaka ai? A i ʻole ke ʻimi nei i nā papa maʻalahi me ka lele ʻole a hoʻouka i nā ukana ma nā ami? Hāʻawi mākou iā ʻoe i kahi koho cardio hopena haʻahaʻa haʻahaʻa haʻahaʻa no nā mea hoʻomaka e FitnessBlender. Ma o kēia mau papa hana kūpono a palekana hoʻi no ke kino holoʻokoʻa, hiki iā ʻoe ke lilo i ka paona a loaʻa i kahi kino lahilahi.

ʻO FitnessBlender kahi papa inoa ʻokoʻa o nā hoʻomaʻamaʻa manuahi e kōkua iā ʻoe e lilo i kaupaona a loaʻa i ke ʻano kūpono. ʻO nā mea hana o ka papahana, ʻo Kelly a me Daniel i hoʻomohala i nā haʻawina wikiō he 500 a hoʻokuʻu pinepine i ka papahana hou no ka lilo ʻana o ka paona.

ʻO wai ka hana kūpono haʻahaʻa haʻahaʻa (Low Impact) mai FitnessBlender:

  • ʻO ka poʻe e hoʻomaka nei i ka hoʻoikaika kino a me ka ʻimi ʻana i kahi papahana kūpono, akā hiki ke uku ʻia.
  • ʻO nā mea e ola nei mai nā hōʻeha a i ʻole ma hope o ka hiatus lōʻihi i hoʻokau ʻia ai ka haʻuki.
  • ʻO ka poʻe i hoʻopiʻi ʻia i ka haʻalulu e lele ana i ke ʻano o ka ukana.
  • ʻO nā mea kaumaha koʻikoʻi, ʻo ia hoʻi he makemake ʻole i nā lele.
  • ʻO ka poʻe i lawa ʻole ka hoʻomanawanui e kākoʻo i kahi hoʻoikaika cardio ikaika.
  • ʻO ka poʻe e hana nei i ke kakahiaka nui / ahiahi ahiahi / i ka wā o ka hiamoe o ka pēpē a e ʻimi nei i nā papahana e hana ʻole i ka walaʻau kūpono ʻole.

I ka wehewehe ʻana o ka hoʻomaʻamaʻa i hāʻawi ʻia ka helu o nā calorie i puhi ʻia a me ka paʻakikī o ke wikiō (ma kahi pālākiō): lawe ʻia kēia ʻike mai ka pūnaewele official FitnessBlender. Hoʻopili kā mākou hōʻiliʻili i ka paʻakikī wikiō 2 a me 3. ʻAʻole koi ka hapanui i nā pono hou aʻe, ʻelua wale nō wikiō, makemake ʻia e loaʻa nā dumbbells (hiki iā ʻoe ke pani i nā hue wai).

Inā ʻoe e hoʻomaka nei i kāu huakaʻi hoʻoikaika kino, e lawe i nā hana cardio hopena haʻahaʻa mai ka Fitness Blender 4-5 mau manawa i ka hebedoma no 20-30 mau minuke. I ka wā e hiki mai ana, hiki iā ʻoe ke hoʻonui i ka lōʻihi o ka hoʻoikaika kino a i 45 mau minuke. Hiki ke hoʻokō ʻia ke wikiō wikiō pōkole ma 10-2 mau ʻūhā, a hiki ke hoʻohui ʻia me nā papahana ʻoi aku ka lōʻihi.

ʻO nā papahana āpau e hoʻopili i nā hoʻoikaika kino no ka leo o nā mākala, no laila ʻaʻole pono e hoʻohui i kou hoʻoikaika ʻana i kekahi hoʻomaʻamaʻa kaumaha. ʻAʻole hiki ke hāʻawi ʻia nā wikiō ma lalo i ka cardio maʻemaʻe, ʻoi aku ka hoʻomaʻamaʻa wā lōʻihi no ke kino holoʻokoʻa. Koho i kekahi mau wikiō e pili ana i kāu mau makemake a hoʻomaka e nānā i kēia lā!

ʻO kekahi wikiō i hōʻike ʻia ʻaʻole hoʻomehana a me ke anuanu, no laila e hoʻāʻo wau iā lākou ma mua a ma hope o ka papa:

  • Hoʻomehana: https://youtu.be/iYFKB5fgqtQ
  • Hiki: https://youtu.be/u5Hr3rNUZ24

ʻO ka hana cardio hopena haʻahaʻa mai FitnessBlender no 30 mau minuke

ʻO nā hana hoʻohaʻahaʻa hopena haʻahaʻa āpau e mau ana e pili ana i nā minuke 30. ʻAʻole hoʻokomo ka wikiō me ka lōʻihi o ka lōʻihi i ka hoʻomehana a me ke kaʻe, no laila e ʻoi aku ka lōʻihi o ka manawa o ka papa ma mua o 8-10 mau minuke.

1. Camp Camp Boot Mea Hoʻomaka - Toning Easy & Low Impact Cardio

  • Duration: 22 mau minuke
  • Kalepona: kcal 115-184
  • Ka paʻakikī: 2
  • Nānā: kino haʻahaʻa
  • Nā pono hana: dumbbells

ʻO ka hana cardio hopena haʻahaʻa me Kelly e hana ʻia ma ke ʻano pōʻai: 8 hoʻoikaika me ke koʻikoʻi ʻūhā a me ka ʻūhā, hana hou ʻia i 3 puni. He 40 kekona ka lōʻihi o kēlā me kēia hoʻoikaika ʻana. Hōʻike ʻia ka papahana me ka ʻole o ka pumehana a me ke anuanu. Pono ʻoe i nā kaupaona 1-3 kg.

hoʻokō ': Piula & Huki, Squat + Twist Punches, Cross Squats, Half Jacks, Plyo Wall Push Ups, Calf & lateral Raises, Tricep Extensions + Dead Lift, High Knee Pulls.

ʻO ka hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaka ʻana i ka hoʻomaka ʻana -- ka hoʻomaʻamaʻa maʻalahi a me ka haʻahaʻa haʻahaʻa haʻahaʻa me ka hoʻomaʻamaʻa kino

2. ʻO ka Workout Cardio Low Impact no nā mea hoʻomaka

ʻO kēlā me kēia ka hopena hopena haʻahaʻa me nā pūʻulu 6 o nā hana 2 i kēlā me kēia hui i hana hou ʻia i nā pōʻai ʻelua (hōʻano ABAB). ʻO ka hoʻoikaika kino ka hapanui hui pūʻia. Penei ke kumumanaʻo: 30 kekona hoʻoikaika kino - 10 kekona hoʻomaha.

Nā Mahi: ʻAoʻao 4 Jacks + 4 Punches, 3 Marches + Forward Kick, Crunch + Single Leg Drop Push Up + Lift, Alternating Step Throughs, Side Steps + Knee, Ankle Taps Plank, Reverse Step / Lunge, Push Double High Knee, Side Lunge + Reach , 5 Kūkākūkā + Lift Reverse.

3. ʻO ka hopena haʻahaʻa ʻo Cardio Workout

ʻo kēia ʻano ʻokoʻa ʻO ka hana cardio hopena haʻahaʻa mai ka mea i hōʻike ʻia. Loaʻa iā 20 hui ʻokoʻa o nā hoʻoikaika kino no ke kino holoʻokoʻa i hana ʻia no 45 kekona + 10 kekona o ke koena.

hoʻokō ': ʻO Malaki ma Kahi, Nā ʻĀlika Butt Kicker, Torso Twist + Arms & Knee Up, Step Swing Steps, Pulldowns & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Reverse Lift, Walkdown + Knee Down, Side Step ʻO nā kuli, Squat + Leg Lift, Step Forward & Press, Side Lunge Slide + Calf Raise, Marching Touchdowns Jack, Squat, Push Up, Leg Lift, Bridge, Cat Cow Dog Dog, Crunch, Plank + Arm Hold.

4. ʻO ka Workout Cardio Low Impact no nā mea hoʻomaka

Loaʻa kēlā i ka hoʻohaʻahaʻa hopena haʻahaʻa 3 puni o nā hoʻoikaika kino 7 hoʻoikaika kino i kēlā me kēia puni. ʻO kaʻu hoʻomaʻamaʻa pū me nā hoʻoikaika cardio a me nā hoʻoikaika ikaika me nā dumbbells, me ka nānā ʻana i nā ʻūhā a me nā puʻupuʻu. Pono ʻoe i nā dumbbells ma ke kaupaona ʻana he 1-3 kg. ʻAʻole hoʻokomo ʻia ka hoʻomehana a me ka hitch i ka papahana.

Nā Mahi: ʻO Jog i nā Jack Place, Nā ʻAnu Uila Wind, Squat + Punches, Lunge + Curls, Lunge + Tricep Extension, Fingertip to Toe Jacks, Stutter Step.

5. ʻO ka Workout Cardio Bodyweight hoʻoikaika haʻahaʻa

ʻO kēia ka hopena hopena haʻahaʻa mai ka Daniel āu e kali nei Nā hui 6 o nā hana 2 i kēlā me kēia hui. Hoʻomaʻa hou ʻia kēlā me kēia hui o nā hoʻoikaika i nā puni he 10 o nā hana hou he XNUMX i kēlā me kēia hoʻonohonoho me ka hoʻomaha iki ma waena o nā hana (ʻAno ABAB) ʻAʻole hoʻokomo ʻia ka hoʻomehana a me ka hitch i ka papahana.

hoʻokō ': Slow Burpees, Squats, Nā wāwae kiʻekiʻe kiʻekiʻe wāwae, Slow Mt. Piʻi, Pipi Holo Malie, Hoʻokiʻekiʻe Ka ʻaoʻao ʻaoʻao, piʻi aʻe ka ʻaoʻao ʻaoʻao, hoʻolōʻihi papa, Knee Tuck Crunches.

6. Noho Haʻaha Haahaa Loa, ʻOihana Cardio Workout

Pākuʻi ʻia ka hopena haʻahaʻa i ka hoʻomaʻamaʻa puʻuwai puʻuwai nā hana kūpono no ke kaulikee kōkua iā ʻoe e hoʻohana i kahi nui o nā mākala. Aia ka papahana i ʻelua puni o 10 mau hana i kēlā me kēia puni. He 50 kekona ka lōʻihi o kēlā me kēia hoʻoikaika ʻana. Mahana a hōʻoluʻolu hoʻi.

hoʻokō ': 4 Torso Wili + 2 Keehi, X ʻO Squats, Kauka ʻO Jacks, Up & Aia ma luna ʻAnuʻu + Kukuli, kali Kālepa + Nā lou, mālie ʻO Burpees, Lima & wawae koena Swings, 3 Wili + kukuli Up, ʻO Plank Pākuʻi + Hoʻolōʻihi, Low Kūlana ʻAnuʻu.

7. Huina Kino Toning Low Impact Cardio Workout

Aia kēia hana cardio i ʻelua puni o 10 mau hoʻoikaika kino i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia hoʻoikaika ʻana no 50 kekona ma waena o nā seti he hoʻomaha iki. ʻO kekahi o nā hana i kēia papahana hiki ke hana me nā dumbbells, ʻoiai e hōʻike ana ʻo Kelly iā lākou me ka ʻole o ke kaupaona.

Nā Mahi: Pākuʻi Papa, Squat, Lunge + Press, Push Up Walk + Back Bow, Bentover Fly, Reach, Squat + Rotation, Crisscross Knee Pulls, Walk, Push Up, Toe Touch Kicks, Squat Reach.

8. ʻO ka Workout Cardio hopena haʻahaʻa - Kino Huina

ʻO ia hoʻomaha hana hoʻolālā mai Daniel me nā cardio hopena haʻahaʻa haʻahaʻa. Aia i loko o ka papahana nā hui 6 o nā hana 2 i kēlā me kēia hui i hana hou ʻia i nā pōʻai ʻelua (hōʻano ABAB). E hana ʻoe ma nā pūʻulu ʻili āpau, a e piʻi aʻe ka pulse ma muli o ka hoʻololi pinepine ʻana i nā lula. Ke kumumanaʻo o nā hana: 45 kekona e hana 15 kekona hoʻomaha.

hoʻokō ': Slow Burpee, Side Lunge a Reach, Plank me Lift, Sumo Squat Calf Raise Side Plank Leg Lift, Side Plank Leg Lift, Deep Squat, ʻaoʻao ʻaoʻao e lele ana i Jack.

9. ʻO Calorie Blasting Low Impact Cardio Boot Camp

I ka hopena haʻahaʻa o kēia trenirovka e ʻike ʻoe i 3 pōʻai o nā hana hou 10 mau hana i kēlā me kēia puni. He 50 kekona ka lōʻihi o kēlā me kēia hoʻoikaika ma waena o nā hana e manaʻo ʻia e hoʻomaha no 10 kekona. Hoʻomehana a hōʻoluʻolu hoʻi i laila, no laila e paʻa ka papahana ma mua o 40 mau minuke.

hoʻokō ': Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Knee Tuck & Leg Lift, Side Plank, Bike Crunch, Bridge, lateral Toe Touch Step Alternating Kick.

ka hana haʻahaʻa hopena haʻahaʻa no nā mea hoʻomaka e FitnessBlender no 10 mau minuke

ʻO nā hana pōkole he mau keu pono. ʻO ka mea mua, hiki iā ʻoe ke hoʻohui iā lākou i kekahi papahana ʻē aʻe e like me ka ukana hou. ʻO ka lua, hiki iā ʻoe ke hāhai iā lākou inā ʻaʻohe ou manawa nui no ke olakino. Akā inā ʻoe, ma ka ʻaoʻao ʻokoʻa, loaʻa ka manawa kūpono no kahi hoʻolālā e hana hou i ka wikiō he 10 mau minuke i loko o kekahi mau wāwae me ka hoʻomaha o 1-2 mau minuke ma waena o nā pōʻai.

E ʻoluʻolu, ʻaʻohe mehana a me ke anuanu o kēia hana pōkole hopena haʻahaʻa.

10. Māmā ma ka Knees Kickboxing Blend

Hoʻokumu ʻia kēia hana cardio pōkole ma muli o ka neʻe ʻana o ka kickboxing. ʻAʻohe squats a me nā lunges, no laila paʻa loa ka papahana palekana no kou mau kuli. E hana ʻoe i kahi hui maʻalahi o nā kuʻi a me nā kicks e hoʻohālike i ka kickboxing. Ke kakali wale nei iā ʻoe no 7 mau hoʻoikaika kino no 50 kekona i kēlā me kēia.

Nā Mahi: Kiki Mua, Kiki Mua, Ki'i Knee Ki'eki'e, Ku'i a me na Lift Lift, Oki o luna + Kicks, Laina Pi'i, Jab + Kea + Knee, Hoopa'i Puni wawae.

11. Cardio Hoʻomaka Hopena Hōʻemi - ʻAʻohe Lele

ʻO kahi hana haʻahaʻa haʻahaʻa haʻahaʻa ʻē aʻe no ke kino holoʻokoʻa. Aia i loko o kēia papahana nā hui 3 o ka hana 2 i kēlā me kēia hui (hōʻano ABAB). E hana ʻoe ma lalo o ke kumumanaʻo: 40 kekona hana - 10 kekona hoʻomaha. Aneane i nā hoʻoikaika kino hui pūʻia. Hiki ke paʻakikī ka papahana inā ʻoe e hoʻohana i nā dumbbells.

hoʻokō ': ʻO Malaki ma Kahi + Hoʻolālā, Pōlohi Pihi Pīkiʻi + Paʻi, Nā ʻaoʻao ʻaoʻao + ʻaoʻao, huki kiʻekiʻe kukuli kiʻekiʻe, piʻi i luna, piʻi i luna + hoʻolōʻihi.

12. ʻO ka hopena haʻahaʻa me ka hoʻowahāwahā ʻole i ka hopena o ka ʻōpū o Belly Fat

ʻO ka hopena haʻahaʻa o ka hopena haʻahaʻa me 10 hoʻoikaika i kāu hana no 50 kekona + 10 kekona haki. Hāʻawi ka papahana i ke kani i ke kino holoʻokoʻa, akā e holo pono paha ka qualitative kino kikoʻī.

Nā Mahi: ʻO nā Lunges Koa, Kick Pākuʻi wāwae + Papa Pākuʻi Kiʻekiʻena + Pākuʻi, Hele i lalo + Hōkū ʻaoʻao, wili ʻo Torso + kuli, Hoʻopiʻi Tricep iā Cobra, Paʻa Paikikala, Pihi Pihi Kiʻi, Flutterkicks + Huki wāwae, nā alahaka kea wāwae.

13. Haʻahaʻa HIIT Cardio Workout

Loaʻa ka hopena o ka hoʻomaʻamaʻa TABATA haʻahaʻa i kēia kau o nā hana 4 wale nō. Hana ʻia kēlā me kēia hana i nā seti 4 e like me ke kumumanaʻo o 20 kekona hana - 10 kekona hoʻomaha.

hoʻokō ': Nā Pahu Holo Walkdown, Nā Squats + Kicks, nā ʻūlū ʻaoʻao ʻaoʻao, 3 Punches + 2 Knee Knee Kiʻekiʻena

14. ʻO ka hoʻāʻo momona ʻoi loa ka hopena Cardio Workout

Pākuʻi ʻia kēia hana Nā hana haʻahaʻa haʻahaʻa o 9, ʻo 50 kekona ka lōʻihi. Kūleʻa koke nā hoʻoikaika i kēlā me kēia, ma waena o nā ala kokoke kokoke i nā kahakaha.

Nā Mahi: Nā Kuli Kiʻekiʻena + Hoʻopaʻa, Nā Burpee Noho mālie, ʻaoʻao ʻaoʻao + nā kaʻapuni, nā wili o ke kino + Squats, nā ʻanuʻu ʻaoʻao haʻahaʻa + nā leung curtsy, ke kū ʻana o Crisscross Crunch + nā ʻōpala, nā ʻūlū + huki, nā lepa + 4 nā kaʻapuni.

ʻO ka hana hopena haʻahaʻa a FitnessBlender i ka papa

No kou maʻalahi, hāʻawi iā ʻoe i ka hoʻomaʻamaʻa āpau i ke ʻano o ka papa. ʻO nā papa i ka papa ʻaina ma ke ʻano like i hōʻike ʻia ai ma luna.

 inoapulakaumakaDurationKālepaComplex

pono		Hoʻomehana
1Hoʻomaka Boot Camp, Low Impact Cardioka lalo22 min115-1842ʻaʻole
2ʻO ka Workout Cardio Low Impact no nā mea hoʻomakake kino holoʻokoʻa27 min120-2432ʻAe
3ʻO ka hopena haʻahaʻa ʻo Cardio Workoutke kino holoʻokoʻa27 min122-2252ʻAe
4ʻO ka Workout Cardio Low Impact no nā mea hoʻomakaka lalo30 min.210-3302ʻaʻole
5ʻO ka hoʻoweliweli Cardio hana hoʻoikaika kino haʻahaʻake kino holoʻokoʻa22 min84-1683ʻaʻole
6Noho mālie ʻo Impact Apartment Cardio Workoutke kino holoʻokoʻa22 min132-2983ʻaʻole
7ʻO ke kino holoʻokoʻa Toning Low Impact Cardio Workoutka lalo30 min.150-2703ʻAe
8ʻO ka hopena o ka hopena Cardio Workout Totalke kino holoʻokoʻa30 min.155-2483ʻAe
9ʻO Calorie Blasting Low Impact Cardio Boot Campke kino holoʻokoʻa33 min221-3863ʻaʻole
10Māmā ma ka Knees Kickboxing BlendKOR10 min.45-722ʻaʻole
11ʻO ka hoʻomaka ʻana o Cardio me ka hopena ʻoleke kino holoʻokoʻa10 min.43-692ʻaʻole
12ʻO ka hopena hopena haʻahaʻa ʻoleKOR10 min.40-802ʻaʻole
13ʻO ka hopena haʻahaʻa HIIT Cardio Workoutke kino holoʻokoʻa10 min.35-782ʻaʻole
14ʻO ka hoʻomaʻamaʻa momona momona hopena Cardio Workoutke kino holoʻokoʻa10 min.45-723ʻaʻole

Inā makemake ʻoe e hana i ka hana maʻalahi, hiki iā ʻoe ke hoʻohui i kēia mau hana cardio hopena haʻahaʻa me ka hoʻomaʻamaʻa mana. ʻO kahi laʻana, e nānā i kā mākou hōʻiliʻili o nā polokalamu mana me nā dumbbells no nā pae hoʻoikaika kino a pau:

Me ka loaʻa ʻole o nā waihona, no ka poʻe hoʻomaka, ka hana haʻahaʻa a Cardio

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