Contents
- 7 mau cardio workout mai Natalie ICO
- 1. 30-Minute Brutal HIIT Hoʻomaʻamaʻa momona momona
- 2. He 32-Minute Kino Hoʻoikaika kino Me nā kaupaona
- 3. Hoʻonā i nā 500 Calories - Ka hana a Tabata no ka Burning momona & Toning
- 4. Kūkulu Muscle Sculpture Cardio Sculpt me Dumbbells
- 5. 33-Minute Hiit Cardio Workout no ka Loss momona a me ka ikaika
- 6. ʻO Hardout Fat Burning Cardio Workout
- 7. ʻO Cardio Kickboxing Workout me ka Jump Rope
- Bonus: ʻO Brutal Kettlebell hana ma ka home
ʻO IKO Natalie (Natalie Yco) he mea hoʻomaʻamaʻa ʻAmelika kaulana a ka loea ma kahi hoʻomaʻamaʻa pōʻai waena. Maopopo paha iā ʻoe ʻo Natalie, no ka mea aneane pili mau ʻo ia i nā papahana ʻo Jillian Michaels. Hui ʻo Natalie iā mākou i ka 30 Day Shred, Kino Hoʻololi, Killer Abs, Killer Buns & Thighs a me nā wikiō ʻē aʻe, no laila ua kamaʻāina ʻo ia i nā poʻe pā o ka hoʻomaʻamaʻa home.
He mea hoʻomaʻamaʻa pilikino ʻo Natalie IKO me 20 mau makahiki o ka ʻike i ke olakino. ʻO kāna loea, hoʻoikaika kino cardio, HIIT, kickboxing. ʻAʻole wale ʻo ia i komo i nā papahana ʻo Gillian Mikes, akā i nā wikiō he nui no ExerciseTv, OnDemand a me GymRa. Ua aʻo pū ʻo Natalie i nā hōkū kaulana o Hollywood a makemake nui ʻia ma ke ʻano he kumu aʻo hoʻoikaika kino ma Kaleponi.
Hāʻawi mākou iā ʻoe i nā hoʻolālā cardio he 8 mai Natalie a me ke kahawai ʻo GymRa no ka momona momona, hoʻopau i nā wahi pilikia a me ke kani o ke kino. ʻO ka lōʻihi o ka hoʻomaʻamaʻa ʻana he 30-45 mau minuke, kūpono lākou no ka pae kiʻekiʻe a i ʻole no ka awelika, akā me ke ahonui maikaʻi i ke kaumaha o ka maʻi puʻuwai. ʻO nā papahana i loko o ke ʻano kūlohelohe a lawe i kahi kumu pōʻai.
Ua aʻo ʻo Natalie i nā papa i ka liʻiliʻi ka nele o ka hoʻomaʻamaʻa. Kamaʻilio mau ʻo ia e pili ana i nā loli maʻalahi / paʻakikī o nā hana, no laila pono ʻoe e hāhai i kāna wikiwiki, a i ʻole e hoʻokolohua iā lākou iho. Eia nō naʻe ka hoʻomaha a me ke ʻano o ka hana, a me nā hana i hoʻonohonoho ʻia e hōʻole i kēia maikaʻi ʻole.
7 mau cardio workout mai Natalie ICO
1. 30-Minute Brutal HIIT Hoʻomaʻamaʻa momona momona
- Duration: 30 mau minuke
- Nā pono hana: dumbbells
- Calories: ~ 300 Kalepona
Hoʻomaʻamaʻa HIIT, i komo pū i loko ʻo ia iho ka hoʻololi o ka cardio a me nā hoʻoikaika ikaika no nā mākala o ke kino holoʻokoʻa. E ʻike ʻoe i nā hoʻoikaika kino he 10 e mau ana no 45-60 kekona a hana hou i nā laps 2. Ma loko o ka hoʻolālā, hāʻawi ʻo Natalie i kahi manawa iki e hoʻomaha ai ma waena o nā set. Ma waena o nā hoʻomaʻamaʻa āu e hālāwai ai me nā lunges ʻaoʻao, nā plyometric jumps, squats, plank hoʻoikaika, ʻōwili ma ka moena. Hoʻomaopopo hou ʻo Natalie iā ʻoe i ka mea nui o ka hoʻomaʻamaʻa ʻo HIIT: puhi ʻoe i nā calori ʻaʻole wale ma ka papa, akā ma loko o 72 mau hola ma hope.
2. He 32-Minute Kino Hoʻoikaika kino Me nā kaupaona
- Duration: 30 mau minuke
- Nā pono hana: dumbbells
Lilo i ka momona a kani i kou mau lima, nā poʻohiwi, ʻōpū, ka ʻūlū a me nā wāwae me ka Workout wikiō piha me nā paona piha o Natalie IKO. E ʻike ʻoe i kahi hoʻomaʻamaʻa wā waena kūpono. I ka papahana he 5 puni o nā hana, ua hoʻokomo ʻia kēlā me kēia puni 2 kaupaona a me 2 hoʻoikaika kino cardio. E hana ʻoe e like me ke kumumanaʻo: 45 kekona hoʻolālā 15 kekona hoʻomaha. Ma waena o nā hoʻoikaika kino cardio, e hālāwai ʻoe me nā aerobics, plyometric, kickboxing. Hana ʻia nā hoʻoikaika ikaika me nā dumbbells.
3. Hoʻonā i nā 500 Calories - Ka hana a Tabata no ka Burning momona & Toning
- Duration: 45 mau minuke
- Inventory: ʻaʻole pono
- Calories: ~ 500 Kalepona
ʻAʻohe o ka mea hou aʻe maikaʻi ala e puhi ai i ka momona ma mua o TABATA-hoʻolālā. Ua hoʻomākaukau ʻo Natalie nāu i kahi wikiō 45 e pili ana i nā laps 5. I kēlā me kēia puni ʻoe e pālua e hana i nā hana 2 me ke kaupaona o kona kino ponoʻī (cardio a me ka ikaika). E TABATA kumu ʻoe: 20 kekona hoʻolālā 10 kekona hoʻomaha. ʻO nā manaʻo e pili ana i kēia papahana mai kā mākou mea kākau inoa, ʻo Helen:
4. Kūkulu Muscle Sculpture Cardio Sculpt me Dumbbells
- Duration: 33 mau minuke
- Nā pono hana: dumbbells
- Calories: 350-480 Kalepona
ʻO kēia hoʻomaʻamaʻa kaiapuni me Natalie e pili ana i ka cardio alternating a me ka hoʻoikaika kino e hoʻā i ka momona a me ke kani o ke kino. E ʻike ʻoe i nā hana pōʻai 3. Pākuʻi ʻia kēlā me kēia pōʻai 6 hana aerobic a me ka ikaika o ke ʻanoe hoʻi hou i nā 2 set. 30 kekona ka lōʻihi o ka hoʻoikaika kino. He wikiwiki loa ka hoʻomaʻamaʻa ʻana, a ʻaʻole ʻoe e ʻike pehea e waiho ai ma hope o 3 o nā huaʻōlelo hoʻoikaika kino. Ma o ka hoʻololi ʻana i nā hana cardio a me nā hana me nā dumbbells hiki iā ʻoe ke kūʻē iā ia mai ka hoʻomaka a ka hopena.
5. 33-Minute Hiit Cardio Workout no ka Loss momona a me ka ikaika
- Duration: 30 mau minuke
- Nā pono hana: dumbbells
- Calories: ~ 300 Kalepona
E kōkua kēia hana HIIT maikaʻi iā ʻoe e kuni i ka momona, hoʻoikaika i ke kino a hoʻonui i ka metabolism. Heʻuʻuku ia ʻokoʻa i ka hanana mai ka wikiō mua. E ʻike ʻoe i nā hoʻolālā 5 no ke kino holoʻokoʻa e hana hou ʻia ma nā papa. I ka puni mua e hoʻopau ʻoe iā lākou i 60 kekona, ʻo ka lua no 50 kekona, ʻo ke kolu no 40 kekona a ʻo ka hā no 30 kekona. Pili nā hoʻoikaika kino i kekahi mau pūʻulu puʻupuʻu: kekahi mau burpees + rift, deadlift + lunges, plank hele, lele i loko o ka papa, ʻaoʻao papa. Pono ʻoe i ʻelua mau dumbbells.
6. ʻO Hardout Fat Burning Cardio Workout
- Duration: 45 mau minuke
- Inventory: ʻaʻole pono
- Kalepona: 350-400 kcal
ʻO Hardout Fat Burning Cardio Workout - ʻo kēia kahi hana cardio waena hou no ke kino holoʻokoʻa. I loko o kēia wikiō huli ʻekolu ʻo Natalie. Hoʻopili kēlā me kēia puni i nā hana hoʻoikaika kino he 3 i ka aerobic a me ka ikaika o ke ʻano. E hoʻomaʻamaʻa hou i ka pōʻai ma 5 set. I loko o kēia wikiō e ʻike ʻoe i nā mea he nui nā hana kūpono no Cora, kāhāhā, ua kapa ʻia ka papa ʻo Hardcore.
7. ʻO Cardio Kickboxing Workout me ka Jump Rope
- Duration: 30 mau minuke
- Nā pono: lele kaula
- Calories: 220-300 Kalepona
ʻO kahi hana hoihoi loa e hui pū i nā hana me ke kaula lele a me ka pahu pahu. Inā ʻaʻohe ou kaula, ʻaʻohe mea e hopohopo, hiki iā ʻoe ke lele wale / holo i kahi me ka hoʻohana ʻole. Penei ka papahana: 1 minuke o ka kickboxing 1 lele lele kaula. Aia 10 mau hana ʻokoʻa mai ka kickboxing, ma waena ou e lele ai ke kaula. Hoʻomaʻamaʻa iā Bosu a kūpono loa no nā poʻe aloha i ke kaula lele.
Bonus: ʻO Brutal Kettlebell hana ma ka home
- Duration: 20 mau minuke
- Inventory: 2 kaupaona 3-6 kg
- Kalepona: 200-250 kcal
ʻAʻole hoʻokomo ʻia kēia polokalamu i kā mākou luna, ʻoiai ʻaʻole hiki ke hāʻawi ʻia i ka hoʻomaʻamaʻa cardio, akā ʻaʻole ia e haʻi. I loko o kēia wikiō, pahuhopu ʻo Natalie e hana i nā mākala āpau i kou kino, hoʻohemo i ke kino mai ka iho ʻana a hoʻopaʻa i nā wahi pilikia. No kēia mea pono ʻoe i 2 kettlebells, akā inā ʻaʻole ʻoe, hiki iā ʻoe ke pani iā lākou me nā dumbbells. Aia i loko o ka papahana nā puni he 5, ʻo kēlā me kēia a puni nā ʻano hoʻoikaika kino no ke kino haʻahaʻa a me ko luna kino. Hana ʻia nā hana āpau ma 16 mau iterations.
Ua maopopo iā mākou e hoʻopili pū nā mea pā o ka hoʻomaʻamaʻa HIIT i ka papahana Natalie ICO i kāu hōʻiliʻili hoʻoikaika kino. Nā ʻano hana ʻokoʻa a maikaʻi loa hoʻi mai iā GymRa e kōkua iā ʻoe e hana i kahi hana nui i kahi kiʻi lohi.
Heluhelu pū kekahi: Nā hana 20 kiʻekiʻe e hoʻomaikaʻi ai i ke kūlana a hoʻoponopono i ka hope.
Me ka waihona ʻole, No ka pohō kaumaha, hoʻoikaika kino Cardio