Nā hana 14 no ka pupu a me nā ʻūhā mai iā Linda Wooldridge me ka ʻole o nā lung, nā squats a me ka lele ʻana

ʻO ka lele ʻana, nā lunges a me nā squats ke kau nei i ka ukana koʻikoʻi ma ka ʻaoʻao haʻahaʻa o ke kino. Kūleʻa ʻia kēlā ʻano hana ʻaʻole wale i nā pilikia me nā hono, akā no nā veins varicose. Hāʻawi mākou iā ʻoe i kahi koho haʻahaʻa haʻahaʻa o ka koho mai iā Linda Wooldridge no nā ʻūhā a me nā puʻupuʻu me ka ʻole o nā lunges, squats a me nā lele.

ʻO Linda Wooldridge (ʻO Linda Wooldridge) ke hoʻomohala nei i kahi papahana ma ke kaila ʻO Barlates: hoʻomaʻamaʻa barnie + Pilates. Ma kāna kahawai youtube ʻO Blitz Kino Barlates hiki iā ʻoe ke ʻike i ka hopena haʻahaʻa o ka wikiō no nā wahi pilikia i ka home. ʻO nā papahana kūleʻa ʻo Linda, hiki iā ʻoe ke hana i nā ʻūhā a me nā puʻupuʻu a hoʻololi i ke kino haʻahaʻa me ka ʻole o ka hoʻoweliweli o ka hana traumatic.

ʻO nā hoʻomaʻamaʻa a pau i hoʻolālā ʻia ma ka papahele, no laila hiki iā ʻoe ke hana i nā kāmaʻa ʻole. No nā papa ʻoe ʻaʻole pono ka waihona, ʻelua wale nō wikiō e hoʻohana pū ana ʻo Linda i nā dumbbells. ʻO ka hapanui o nā hana he ʻano ʻokoʻa o ka wāwae e hāpai aʻe ana mai ke kūlana ma ka ʻaoʻao, ma nā ʻehā a me ke kua i hana maikaʻi loa e hana i nā mākala o nā ʻūhā a me nā puʻupuʻu. I mea e hoʻonui ai i ka paʻakikī o kēia mau hoʻoikaika ʻana, hiki iā ʻoe ke hoʻohana mau i nā kaʻe wāwae.

Pau nā papahana mai 10 a 40 mau minuke, hiki iā ʻoe ke koho i hoʻokahi wikiō a i ʻole e hoʻohui i kekahi mau hana i ka manawa hoʻokahi. Inā nā ʻūhā a me nā ʻūhā kou wahi pilikia, a laila e hoʻopili no kēia mau papahana no 30-45 minuke 3-4 manawa i ka pule. He mea pono e hoʻohui i nā papahana no ke kino o lalo me ka hoʻoikaika kino cardio, keu hoʻi ke hana nei ʻoe e hōʻemi i ka nui o nā wāwae. Heluhelu pū kekahi: Nā hana hoʻoikaika haʻahaʻa haʻahaʻa o ka 14 kiʻekiʻe no nā ʻūhā a me nā puʻupuʻu me ka lele ʻole mai GymRa.

ʻO ka hana no nā ʻūhā a me nā puʻupuʻu me ka ʻole o ka ukana ma nā kuli no 10-15 mau minuke

1. Ka Moʻolelo Kino Moho Lalo: lalo ke kino (10 minuke)

He hana pōkole ʻo 10 mau minuke no ke kino o lalo, kahi e hāpai ai i ka wāwae i nā ʻehā ʻehā no ka puʻu a me ka hope o ka ʻūhā, a me kekahi ʻano hoʻoikaika kino no ka ʻūhā o loko ma ka ʻaoʻao.

ʻO FREE Barre Style Mat Workout - Lalo Kino Moena WAIHU BARLATE BODY BLITZ

2. ʻO ka hana ma waho o ka ʻūhā waho: ʻūhā waho (16 minuke)

Na kēia pūʻulu hoʻoikaika kino e kōkua iā ʻoe e hana i ka ʻaoʻao i waho o ka ʻūhā (nā wahi breech). Aia i loko o ka papahana kahi alahaka me ka laulā o ka wāwae, hāpai ka wāwae i ka noho a hana i nā hāpai wāwae i moe i kou ʻaoʻao.

3. ʻO ka hana i loko o ka ʻūhā loko: ʻūhā o loko (13 minuke)

ʻO kahi hoʻoikaika ʻē aʻe pōkole akā maikaʻi loa no nā ʻūhā o loko. Aia pū me 3 ʻano hoʻoikaika kino: ka hāhā o ka wāwae ma hope, hāpai ka wāwae e moe ana ma kou ʻaoʻao, a keʻaʻe nei i nā wāwae e moe ana ma kona ʻaoʻao.

4. Pilates Butt Workout: glutes (13 mau minuke)

A me kahi wikiō ʻē aʻe mai ke aʻo e hele pū ana me Linda ma ke alanui - i kēia manawa wale nō ʻoe e hana ai ma ka ʻūhā. Aia i loko o ka papahana he 2 ʻano o nā hana: ke alahaka gluteal a hāpai i nā wāwae i ke kūlana ma nā hā.

ʻO ka hoʻomaʻamaʻa hoʻomaʻamaʻa Barre Pilates Butt - BARLATE BODY BLITZ Fit i 5 Mat Glutes

5. Express Butt and Thighs Workout: glutes a me nā ʻūhā (17 minuke)

ʻOi aku ka maikaʻi o ka hoʻomaʻamaʻa hopena haʻahaʻa e hana i nā ʻūhā, kua a me nā ʻūhā o loko. ʻO ke kumu o ka hāpai o ka wāwae i luna, i ke kūlana ma nā hā, e moe ana i ka ʻōpū a moe i kou ʻaoʻao.

6. Paha a me nā ʻūhā hoʻoikaika: nā glute a me nā ʻūhā (17 mau minuke)

I kēia papahana no nā ʻūhā a me nā ʻūhā e hana ʻia nā hana āpau mai kahi noho: ʻo ka hapanui ke hāpai i ka wāwae a i ka ʻaoʻao. ʻAʻole ʻoe e hana i nā mākala o nā ʻūhā a me nā puʻupuʻu wale nō, akā ʻo nā mākala lumbar a me oblique hoʻi.

7. ʻO ka hana ma ka ʻūhā ma waho: ʻo ka'ūhā waho (17 mau minuke)

ʻO kekahi wikiō ʻē aʻe no ka ʻūhā o waho mai iā Linda Wooldridge. Hana ʻia nā hana āpau e moe ana ma ka ʻaoʻao: e ʻike ʻoe i kekahi mau hana maʻalahi loa, akā ma muli o ka hopena repetition maikaʻi loa.

8. ʻO ka hana i loko o ka ʻūhā loko: ʻūhā o loko (17 minuke)

I kēia hana no ka ʻūhā o loko e hāʻawi ana ʻo Linda i nā hana i hana ʻia e moe ana ma kou ʻaoʻao. Ma muli o ka nui o nā loli like ʻole e hana pono ʻoe i kēia wahi pilikia paʻakikī. Puhi nā mākala!

ʻO ka hoʻomaʻamaʻa no nā ʻūhā a me nā ʻūhā ʻaʻohe ukana ma kou mau kuli e 20-40 mau minuke

1. 100 Rep Challenge the Glutes: nā glute (20 minuke)

I kā mākou hōʻiliʻili e ʻike ʻoe i 3 hoʻomaʻamaʻa mai ka 100 Rep Challenge (100 mau hana hou). ʻO ka papahana no ka Glutes o ka puʻupuʻu me nā hāpai wāwae a me ka hoʻoikaika ʻana i ka hā ma luna o nā hā ʻehā a me ka moe ʻana ma luna o kona ʻōpū. Inā ʻae ʻoe e hana me ka maikaʻi loa ma luna o nā ʻūlū paʻa, a laila no ʻoe wale nō kēia wikiō.

2. Hoʻopiʻi 100 Rep Waho Waho: ʻaoʻao i waho o ka ʻūhā (23 mau minuke)

I kēia hoʻoikaika ʻana ma ka ʻaoʻao o waho o ka ʻūhā, ʻaʻole hoʻokomo ka hana ma ka hoʻokuʻu wale wale nō, akā, ʻo nā mākala adductor hoʻi o nā wāwae. Hāpai kahi haʻuki i ka wāwae i kahi kūlana prone ma kona ʻaoʻao, akā i nā ʻano loli like ʻole.

3. 100 Rep ʻAoʻao Pipi i loko nā ʻūhā: nā ʻūhā o loko (22 minuke)

ʻO ka hapa mua o kēia hoʻolālā no ka ʻūhā o loko e moe ana ma ke kua: e hānai ʻoe a hele i kou mau wāwae. A laila ke kali nei ʻoe i kahi wāwae wāwae pulsating puni e moe ana i kou ʻaoʻao. Hoʻopau hou i ka hoʻoikaika kino i ka hāpai ʻana i nā wāwae i ka wā e moe ana ma ke kua.

4. ʻO Pilates Low Body Workout: ke kino haʻahaʻa (39 mau minuke)

I kēia polokalamu ʻaneʻane hoʻolālā ʻia nā hana āpau no waho a kū i waho o ka ʻūhā. ʻO ka ʻokoʻa nui o kēia hoʻoikaika mai ke koena - hana ʻia nā hana āpau me kahi dumbbell no ke kūpaʻa hou ʻana.

5. Pilates, kua o ka wāwae: hamstring (40 minuke)

Me kēia hoʻolālā 40 mau minuke e hana ʻoe i hope a me nā ʻūhā o waho a me nā aniani. Hāʻawi ʻo Linda i nā ʻano hāpai wāwae i hoʻi a i ka ʻaoʻao.

6. Pilates Abs a me Butt Workout: abs a me nā ʻūlū (42 minuke)

I loko o kēia hana ka pupu me ka hoʻohui o ʻoe e hana ma nā mākala nui. No ka piko hana nui ka hāpai i ka wāwae i nā ʻehā āpau, i ka ʻōpū - wili a me nā pelu. No ka poʻe i loaʻa i nā pilikia i ke kua a i lalo paha, ʻoi aku ka maikaʻi o kēia wikiō e hana ʻole. E pono ʻoe i nā dumbbells.

Inā makemake ʻoe e hana pono i ka ʻaoʻao haʻahaʻa o ke kino, a laila e nānā:

I ke kani a hoʻonui i nā mākala, nā wāwae a me nā puʻupuʻu

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