Contents
ʻO Suzanne Bowen kekahi o nā mea nui loa kumu aʻo kaulana nā polokalamu kinipōpō hīnaʻi. Inā manaʻo ʻia ʻo Leah Disease he trendetter no ka ballet kino, ʻo Suzanne Bowen, hiki iā ʻoe ke kāhea i ke kanaka e neʻe nei i kēia ala i ka lehulehu. Hāʻawi ia i nā papahana barnych ākea ākea e hoʻopiʻi i ka haumāna hoʻomaka a me ka haumāna ʻike.
I kēia lā e kūkākūkā mākou i kahi hana cardio mai Suzanne Bowen bodysuit-ballet, ka mea e kōkua iā ʻoe e hana ʻole i ka puʻupuʻu wīwī lōʻihi, akā kuni momona. Ka hopena haʻahaʻa o nā papa a hoʻokumu ʻia i nā hoʻoikaika kino mai Pilates, ballet a me ka hoʻoikaika kino. I kekahi mau wikiō e hālāwai ʻoe me ka lele lele, akā ma General ka cardio-hoʻokō ʻia ka ukana ma muli o nā hana wikiwiki o nā hana.
Ka papa inoa, āu e pono ai no kēia mau hoʻomaʻamaʻa:
- Dumbbells (ke kaupaona māmā, ma kahi o 0.5-2 kg)
- Ka mīkini (hiki ke hoʻohana i kahi noho, pākaukau a i ʻole nā lako hale ʻē aʻe)
- Pāpale Rubber no Pilates (no nā wikiō pākahi)
10 hoʻoikaika 'ana i ka hula kinona Total Body Barre me Suzanne Bowen
ʻO ka hana a Cardio me Suzanne Bowen
1. HIIT aʻo (interval cardio)
- ʻO ka hana a Barre HIIT: 27 mau minuke (mīkini)
- Kaapuni HIIT Kaapuni: 39 minuke (mīkini, dumbbells, kinipōpō)
- Huina Kālā Cardio HIIT: 43 mau minuke (mīkini)
ʻO Barre HIIT - ka wā o ka cardio workout e pili ana i nā hana aerobic alternating a me nā hoʻoikaika wāwae wāwae mai ka ballet a me Pilates. Hōʻike ʻo Suzanne i kahi hoʻololi maʻalahi o ka hoʻoikaika ʻana, a hōʻike kāna hoa ʻo Tina i kahi koho paʻakikī.
ʻO Barre HIIT Circuit - polokalamu e puhi i nā mākala momona a me nā leo o ke kino holoʻokoʻa. Ke kali nei ʻoe no kahi manawa liʻiliʻi cardio barnie i nā hana ma ka Barre a hoʻoikaika me nā dumbbells no nā wahi pilikia āpau.
Huina Kālā Cardio HIIT ka hana mai ka hui hana ʻo Suzanne Bowen. ʻO ka manawa lōʻihi loa i waena o nā papahana āpau i hōʻike ʻia ma aneʻi. E hoʻololi ʻoe i ka mīkini cardio a me ka barnych i ka ʻūhā a me ka ʻūhā.
2. Cardio Barre (ʻO Barrie cardio hana)
- Cardio Barre 1:37 minuke (mīkini)
- Cardio Barre 2: 32 mau minuke (mīkini)
- Cardio Barre 3: 18 mau minuke (mīkini)
- Cardio Barre 4:29 min (mīkini, dumbbells, kinipōpō)
ʻO kēia hana barnych hōʻiliʻili no ke ahi momona, hoʻolōʻihi i nā mākala, a me nā toning General o ke kino me ke koʻikoʻi i ka hana o nā ʻūhā a me nā puʻupuʻu mai ka pae. ʻO Cardio-ka ukana, ma ke ʻano, nominal. E loaʻa i ka lāʻau kiʻekiʻe ma o ka hana wikiwiki hou ʻana i nā hana. Koho i ka lōʻihi lōʻihi o nā papa a i ʻole e kia iā Cardio Barre 4 inā loaʻa iā lākou kahi papa inoa.
3. Interval Cardio (wā mawaena aʻo)
- Pākuʻi Cardio 1: 29 min (mīkini)
- Ka wā waena o Cardio 2: 22 minuke (me ka papa inoa ʻole)
- Ka ikaika o Cardio Interval Barre: 22 mau minuke (me ka papa inoa ʻole)
Palena Cardio 1 a Kauwaena 2 Cardio i kūkulu ʻia ma luna o ke kumumanaʻo kahi e hoʻopili ʻia ai nā hana cardio me nā hoʻoikaika kino no ke kino haʻahaʻa. ʻO Cardio Interval 2 kaumaha iki, akā ua hoʻolōʻihi ʻia i ka manawa.
Ka ikaika ʻo Bario Interval Barre me ka hoʻohui i nā hoʻoikaika kino no ka mea o ke kino o lalo e hoʻokomo i nā hana no ke kino kiʻekiʻe: plank, push-UPS, crunches.
4. Cardio Kino Huina
- Huina Kino Cardio 1: 14 mau minuke (nā puʻupuʻu)
- Huina Kino Cardio 2: 21 min (dumbbell)
Huina Kino Cardio 1 - hoʻoikaika pōkole e hoʻoikaika i nā pūʻulu mākala āpau. Ke kali nei ʻoe i ka hoʻoikaika kino e hana i luna a i lalo i ke kino i ka manawa like. I ka lua o ka hapa o Suzanne Bowen hoʻomākaukau i kekahi mau hoʻomaʻamaʻa no ka pā.
Huina Kino Cardio 2 - kahi loli maʻalahi o nā haʻawina cardio, me nā lele plyometric māmā, kahi e kuapo me nā squats a me nā lunges. I ka hapa lua o Suzanne Bowen i hui pū i ka papahana o nā hoʻoikaika kino no ke kino kiʻekiʻe.
5. Kino Lalo (ka hana me ka nānā ʻana i nā ʻūhā a me nā ʻūhā)
- Kahi Kino Ma lalo: 23 mau minuke (me ka papa inoa ʻole)
- ʻO ke kino o ka hui kino i hoʻowali ʻia: 20 mau minuke (mīkini)
Kālā Cardio Kaha - hoʻomaʻamaʻa maʻalahi maʻalahi me nā neʻe wikiwiki no ke kino haʻahaʻa. ʻAʻole ka nui o nā hana cardio maʻamau, akā e mau ka kiʻekiʻe o ka puʻuwai.
ʻO Cardio hui pū ʻia ke kino haʻahaʻa i kēia papahana hāʻawi i nā mea ʻoi aku ma mua o kahi kaumaha nui, akā me ka nānā ʻana i nā ʻūhā a me nā puʻupuʻu. E hoʻololi ʻoe i nā hana cardio a me nā hoʻomaʻamaʻa barnie no ke kino haʻahaʻa. Hōʻike ʻo Suzanne Bowen i ka mana māmā, a me kāna hoapili ʻo Tina - hoʻololi paʻakikī, no laila kūpono i ka nui o nā haumāna.
6. ʻO ka hana HIIT pōkole
- HIIT Wikiwiki mālie: 9 mau minuke (ʻaʻohe papa inoa)
- Advanced HIIT holomua: 9 mau minuke (nā puʻupuʻu)
ʻO HIIT hikiwawe - kahiʻokoʻa o ka hopena cardio hopena haʻahaʻa o ka māmā no nā mea hoʻomaka. Ke kali nei ʻoe i nā hoʻolālā rhythmic e pili ana i nā ʻanuʻu maʻamau, nā lunges a me nā squats. ʻO nā hoʻolālā hope loa no 1 mau minuke ma waena o nā hoʻolālā e hoʻomaha iki.
HIIT holomua holomua - kahi mana ʻoi aku ka paʻakikī o ka loiloi cardio interval. E hana ʻoe i nā squats, lunges, i nā hoʻomaʻamaʻa plyometric māmā no ka puhi ʻana i nā calories. Pākuʻi nā dumbbells māmā i ka amo hou.
7. Nā papahana ʻē aʻe
- ʻO Tio Beginner Cardio: 34 mau minuke (nā puʻupuʻu)
- Manaʻo maikaʻi Cardio: 30 mau minuke (me ka papa inoa ʻole)
- Advanced Barre Fire Cardio: 40 mau minuke (mīkini, dumbbell)
Hoʻomaka Cardio Tone - kahi hoʻolālā māmā no nā mea hoʻomaka. Aia i loko o ka papahana ka nui o nā hana me nā dumbbells no ke kino o luna, no laila ʻoi aku ka maikaʻi o ka lawe ʻana i ka paona liʻiliʻi
Manaʻo maikaʻi ʻO Cardio ʻo ia ka hoʻoikaika kino akahai me ka ʻole o ka hana koʻikoʻi cardio. ʻO ka hapa nui o nā hoʻoikaika toning no ke kino haʻahaʻa.
ʻO Cardio Fire Cardio kiʻekiʻe - ka aerobic workout, a Suzanne i hoʻokomo ai i ka cardio hoʻoikaika kino, hoʻoikaika kino ma ka Barre, ka ikaika hoʻomaʻamaʻa me nā dumbbells a me ka hoʻemi kaumaha. ʻO ka pae i ʻōlelo ʻia - holomua.
Lilo i ka paona, hoʻopaʻa i ke kino a hoʻomaʻamaʻa pū ʻia me ka hoʻomaʻamaʻa ballet pono mai Suzanne Bowen. I loko o kāna Arsenal o nā wikiō, hiki i nā mea āpau ke loaʻa i kahi papa punahele.
E nānā pū kekahi: ʻo nā wikiō he 20 kiʻekiʻe ma youtube no nā ʻūhā a me nā puʻupuʻu me ka ʻole o nā puʻupuʻu, nā squats a me nā lele.