Contents
Kaulana ka mea aʻo Amerika kaulana ʻo Mike Donavanik no kona aloha i nā hana HIIT ikaika me ke kaumaha o ke kino ponoʻī a i ʻole me nā dumbbells. Hāʻawi mākou iā ʻoe iā 5 i nā papahana hapa hapalua hola mai Mike, mahalo i hiki iā ʻoe ke puhi i ka momona, hoʻonui i ka metabolism a hoʻopaʻa i ke kino.
Kōkua ka papahana i hāpai ʻia iā ʻoe hoʻomohala i ka ikaika o ka mākū pahū a me ka hoʻomanawanui ʻana o ka puʻuwai, a he hopena maikaʻi hoʻi ia ma ka hoʻoikaika kino kino. ʻO ka haʻawina wikiō ʻo Mike Donavanik i nā minuke 30-35 i hala. ʻO kekahi o lākou e pili ana i ka hana ʻana me ke kaupaona i kou kino ponoʻī me ka ʻole o nā lakohana, ke hoʻomaʻamaʻa nei nā mea ʻekolu ʻē aʻe me nā dumbbells. Kūpono nā papahana no ka pae waena waena a holomua.
I kēia mau papahana e hana ʻoe ma ke ʻano he hui hoʻoikaika kino no ke kino holoʻokoʻa a hoʻokaʻawale ʻia i nā hui mākala o ke kino kiʻekiʻe. Ua hoʻomākaukau ʻo Mike no nā squats, lunges, planks, push-UPS, nā ʻano hana like plyometric a me aerobic, a me nā hana maʻamau no ka triceps, biceps, hope a me nā poʻohiwi. I loko o kēia wikiō he hoʻomehana a hemo hoʻi, akā hiki iā ʻoe ke hoʻohui i kahi lōʻihi lōʻihi ma hope o ka hoʻomaʻamaʻa inā pono.
Hiki ke loaʻa ke wikiō ma ka pūnaewele kahawai ʻo Mike Donavanik: https://www.mikedfitness.com/
1. ʻO Broutal Strike Workout (hoʻomaʻamaʻa ikaika)
ʻO Brutal Strength Workout kahi hoʻomaʻamaʻa ikaika no ke kino holoʻokoʻa. Kūkākūkā ʻo Mike e hoʻohana i ʻelua mau set o dumbbells: kaumaha a me waena a me waena a me nā māmā e pili ana i kāu hiki kino. ʻAʻohe mau manawa cardio o ka papahana, akā e piʻi ka nui o kou puʻuwai ma muli o ka wikiwiki o nā hana me ka manawa liʻiliʻi ma waena o lākou.
2. Ka ikaika ikaika (hoʻomaʻamaʻa ikaika)
ʻO ka ikaika HIIT Hardcore - ʻo kēia kahi hana mana ʻē aʻe no ke kino holoʻokoʻa, kahi e hoʻomohala ai ʻoe i ka ikaika o nā mākala pahū a hoʻonui i kāu metabolism. Ua like ka papahana e like me ke ʻano o ka ukana ma Brutal Strength Workout, akā ʻokoʻa nā ʻano hoʻoikaika kino. I loko nō o ka ʻoiaʻiʻo ʻaʻohe ʻano maʻamau o nā hana cardio maʻamau, hiki iā ʻoe ke hāpai i ka pulse a e luhi ka hopena o ka hoʻomaʻamaʻa ma hope o nā aerobics.
3. HIIT Non-Stop Kino Blaster (hoʻomaʻamaʻa wā me ka lako ʻole)
I kēia papahana ʻaʻole ʻoe e pono i ka dumbbell, e hoʻomaʻamaʻa ʻoe me ke kaupaona o kona kino ponoʻī. Ua hoʻomākaukau ʻo Mike Donavanik iā ʻoe i kahi mea pahū nui ka mana a me nā hana plyometric, kahi e hana ai i ke ʻano kū ʻole. E mālama ʻia ka lāʻau kiʻekiʻe ma loko o ka papa. ʻO kekahi burpees, push-UPS, nā papa a me nā ʻano hoʻouka he nui e kōkua iā ʻoe e hana pono i nā pūʻulu muscle āpau-ʻoiai me ka ʻole o nā dumbbells.
4. ʻO Dumbbell HIIT Extreme Burn Bootcamp (ke kau waena)
Hiki ke hoʻokaʻawale i kēia hana kau waena me nā dumbbells i ʻekolu mau ʻāpana (ʻokoʻa ka hoʻomehana a me ke anuanu): ʻāpana ikaika ikaika (3 minuke), ʻāpana cardio me ka papa inoa ʻole (10 mau minuke), ʻāpana mana ikaika (5 minuke). E like me kāu e ʻike ai, ʻo ka ʻāpana mana ikaika e hoʻopili me nā kaupaona manuahi ʻaʻole wale no ka hoʻoikaika ʻana i nā mākala akā no ka puhi ʻana hoʻi Hoʻomaʻamaʻa āpau hana i kahi ʻano ikaika, no laila ʻaʻole e hāʻule ka helu o kou puʻuwai ma lalo o ka zona aerobic ma loko o ka papa.
5. SweatFest Bodyweight HIIT (hoʻomaʻamaʻa wā me ka ʻole o nā pono)
He pahu hana hoʻoikaika kino ʻo luna Donavanik, nona ka mana hana a me nā hana plyometric no ke kino holoʻokoʻa. E hana ʻoe i nā hoʻoikaika kino i ke kolu a me ke kūlana kaulike, e nānā ana i nā pūʻulu mākala ma luna a ma lalo o ke kino. Hoʻokomo ka hapa nui o nā hana i nā mākala nui. ʻAʻole nui ka Plyometric, akā hoʻoikaika i ka haʻalulu nui, akā ma muli o ka hoʻololi mau ʻana o ka hoʻoikaika kino a me ka hoʻomaha ʻole ka momona nui hoʻi.
E nānā i nā ʻatikala aʻe:
- Hoʻomaʻamaʻa TABATA: 10 pūʻulu o nā hana no ka pohō kaumaha
- Nā hana hoʻoikaika kino he 20 kiʻekiʻe loa no nā lima lahilahi
- Ke holo nei i ke kakahiaka: hoʻohana a me ka maikaʻi a me nā lula maʻamau
- Hoʻomaʻamaʻa ikaika no nā wahine: ke hoʻolālā + hoʻolālā
- Paikikala hoʻoikaika kino: ʻo ka maikaʻi a me ka maikaʻi ʻole, ka maikaʻi no ka hoʻēmi
- Nā hoʻouka: no ke aha mākou e pono ai i kahi + 20 koho
- ʻO nā mea āpau e pili ana i ke kapa komo: ka mea maikaʻi, ka makaʻu, nā hoʻoikaika kino
- Pehea e hōʻemi ai i ka pūhaka: nā ʻōlelo aʻoaʻo & hoʻoikaika
- ʻO ka hoʻomaʻamaʻa HIIT kiʻekiʻe 10 kiʻekiʻe ma Chloe ting
Hāʻawi pū kekahi iā ʻoe i kahi bonus nui: hoʻomākaukau mākaukau hoʻomākaukau hoʻomākaukau me Mike Donavanik no hoʻokahi mahina! Aia pū kēia papa kuhikuhi hoʻomaʻamaʻa ma youtube, ka hoʻolālā ma luna a hoʻoikaika kino, i hōʻike ʻia ma mua. ʻO kekahi o nā wikiō he 10-20 mau minuke wale nō, no laila ke paipai ʻia e hana hou i ka laulā 1-3 e pili ana i kou hiki.
- Nā lā 1: 15 Min Ke hoʻoikaika ʻana i nā mea kaua Toned (hana hou 1-3 mau manawa)
- Nā lā 2: 20 Min Nā wāwae wāwae & ʻo Perky Butt Workout (hana hou 1-2 mau manawa)
- Nā lā 3: 10 Min HIIT Cardio Fat Burning Workout (hana hou 1-3 mau manawa)
- Nā lā 4: HIIT 30 Nā hana 1 + 2
- Nā lā 5: koena
- Nā lā 6: 10 Min Hana Nui loa e hōʻemi i nā Hips (hana hou 1-3 mau manawa)
- Nā lā 7: 30 minute Ikaika ikaika
- Nā lā 8: 10 Min Killer Kettlebell Hana (hana hou 1-3 mau manawa)
- Nā lā 9: 30 Min Ke hoʻoikaika kino ma o #FBLiveCalorieBurn
- Nā lā 10: Burn Xtreme Abs & Kora
- Nā lā 11: Nā Haʻuki Ripped 2 + 3
- Nā lā 12: koena
- Nā lā 13: 10 Min Paʻi Kino HIIT Kuʻi Hou (hana hou 1-3 mau manawa)
- Nā lā 14: ʻO Broutal Strike Workout
- Nā lā 15: 10 Min Hana Hou momona (hana hou 1-3 mau manawa)
- Nā lā 16: 45 Min Ass, Nā mea kaua, ʻAoʻao hana
- Nā lā 17: 10 Min Athletic Cardio Fat Burning Step Bench (hana hou 1-3 mau manawa)
- Nā lā 18: Ka Hoʻolālā Hoʻolālā Kūlana Kūwaena ʻo 2
- Nā lā 19: koena
- Nā lā 20: Blast 10 Min Kino Hana HIIT (hana hou 1-3 mau manawa)
- Nā lā 21: i kēlā me kēia lā Non-Stop Bodyweight Blaster
- Nā lā 22: 10 Min Ke Kino Kino holoʻokoʻa no ka ikaika a me ka momona momona (hana hou 1-3 mau manawa)
- Nā lā 23: 10 Min HIIT Metabolism Booster 90/60/30 # 1 (hana hou 1-3 mau manawa)
- Nā lā 24: 10 Min Abs & Kālā Haʻuki Haʻuki Pono Pono (hana hou 1-3 mau manawa)
- Nā lā 25: ʻO ka hoʻoikaika ikaika brutal + HIIT ikaika ikaika
- Nā lā 26: koena
- Nā lā 27: 10 Min Butt a me ka hana ʻehā no kahi puʻupuʻu nui (hana hou 1-3 mau manawa)
- Nā lā 28: ʻO Extreme Burn Dumbbell HIIT Bootcamp
- Nā lā 29: 20 Min HIIT Killer Jump Rope Cardio Ikaika (hana hou 1-2 mau manawa)
- Nā lā 30: 10 Min Paʻahana ʻAoʻao Abs (hana hou 1-3 mau manawa)
E hoʻopau i ka papa manawa a hana i kahi kalena o nā papa kūʻokoʻa i kāu koho. ʻO ke kuni momona momona a me ka hoʻomehana wela ʻoihana kiʻekiʻe ʻo Donavanik e kōkua iā ʻoe i ke kaua kūʻē i nā kaupaona a me nā wahi pilikia.
Heluhelu pū kekahi e pili ana i nā papahana ʻē aʻe ʻo Mike Donavanik i kā mākou ʻatikala:
- 11 HIIT hana hoʻoikaika kino mai Mike Donavanik
- ʻO Extreme Burn Challenge: ka papa hana HIIT-hana mai Mike Donavanik no 2 mau pule!
- Xtreme Burn 2 mau polokalamu e puhi i ka momona mai Mike Donavanik