Makemake e kuni momona a hoʻopaʻa i ke kino me ka pīhoihoi ʻole? A laila e hoʻāʻo i ka hana Bernie maʻamau mai Suzanne Bowen. E kōkua kāna mau papa iā ʻoe e hana mālie i kāu mau wahi pilikia a hoʻopau i ka nui o ke kaupaona.
Hōʻike papahana Bar Camp Camp Boot
Ua kōkua ʻo Suzanne Bowen i mau haneli o nā mea kūʻai aku a puni ka honua i ka lilo ʻana o ka paona, ka puhi ʻana i ka momona a me ka loaʻa ʻana o nā ʻano nui. He aloha haʻahaʻa ka hoʻomaʻamaʻa barnie haʻahaʻa ma muli o kāna loaʻa, palekana a me ka pono. Ua aʻo ʻia nā papa BarreAmped ma mua o 50 mau keʻena hoʻoikaika kino a puni ka honua, a me nā kumu aʻo hōʻoia e aʻo i kēia papahana ma mua o 300 a puni ka honua. Hoʻokumu ʻo Suzanne i ka hana ma luna o nā element of yoga, Pilates, ballet a me ka hulahula a me ka pahuhopu i ka hoʻokumu ʻia ʻana o ke kiʻi lokomaikaʻi me ka ʻole o nā wahi pilikia.
ʻO ka hoʻomaʻamaʻa ballet ʻoi loa no kahi kino nani a maikaʻi
ʻO BarreAmped Boot Camp kahi hopena haʻahaʻa o ka hoʻomaʻamaʻa wāwaena me nā ʻāpana cardio. ʻAʻole ʻoe e hana wale i nā mākala ma o ka hoʻomaʻamaʻa ballet, akā e puhi i nā calories me nā manawa aerobic. He 70 minuke ka lōʻihi o ka papahana. E alakaʻi ʻo Suzanne Bowen iā ʻoe ma nā ʻāpana paʻakikī akā hiki ke hiki ke kōkua iā ʻoe e hoʻololi i kou kino.
- pumehana ake: Hoʻomehana (3 mau minuke). E hoʻomaka mau i ka haʻawina me ka hoʻomehana, ʻoiai inā makemake ʻoe e hana i ka ʻāpana hou 1-2.
- lima Hana: no nā lima (11 minuke). Hana i nā mākala o nā lima, nā poʻohiwi, kua a me ka umauma. No kēia ʻāpana e pono ai ʻoe i nā dumbbells, ʻoi aku ka maikaʻi o ka lawe ʻana i nā paona liʻiliʻi: 1-1,5 kg.
- Hana ʻĀhā: no nā wāwae (15 minuke). Ke kali nei ʻoe no ka plie-squats a me nā lunges no nā wāwae wīwī nani.
- noho Hana: no ke kua, ka ʻūlū a me nā wāwae (14 minuke). Hana ma waena o nā wahi pilikia me ke kīkī maikaʻi a me nā neʻe pulsating.
- Kora: no ke kua a me ka ʻōpū (18 minuke). ʻO kahi noiʻi ākea o nā mākia nui: nā papa, nā crunches a me ke alahaka.
- 'ō: hohola (10 minuke). ʻŪlū palupalu o ke kino holoʻokoʻa.
Hiki iā ʻoe ke koho i nā ʻāpana pākahi, a hiki ke hana i ka hoʻolālā holoʻokoʻa holoʻokoʻa. Eia nō naʻe, e hoʻomaka mau i ka haʻawina me ka hoʻomehana, ʻoiai inā e hoʻolālā ʻoe e hana i nā minuke 15-20. Me Suzanne Bowen hōʻike ʻia nā hoʻolālā e nā kaikamahine ʻelua: hōʻike kekahi i ke koho maʻalahi, ʻo ka mea ʻē aʻe i mua. Hoʻomaopopo ka mea aʻoaʻo e hoʻolohe ʻoe i kou kino a hoʻololi i ka paʻakikī o ka hoʻoikaika ʻana ma muli o kou hiki.
No nā papa e pono ai ʻoe he noho, moena a me nā paʻa dumbbells no ka mahele ma ka lima. Inā ʻoe he mea hoʻomaka, a laila e hoʻāʻo e hoʻomaka i ka ʻāpana mua o ka papahana BarreAmped. Holo ʻo ia i kahi wikiwiki, me ka ʻole o nā wā cardio, no laila hiki iā ʻoe ke hana hou i nā neʻe āpau, ʻoiai inā ʻaʻole nui kou ʻike i ka hoʻomaʻamaʻa ballet.
ʻO ka maikaʻi a me ka maikaʻi ʻole o ka papahana
Pros:
1. ʻO BarreAmped ka hoʻonohonoho kūpono no nā mākala palupalu o ke kino holoʻokoʻa me ka hopena ʻole. Hana i nā hana mai ka ballet, Pilates, yoga a me ka hulahula a me kēlā me kēia ʻāpana e hana i kahi kino wīwī nani
2. Pākuʻi ʻo Suzanne i nā wā cardio-intervals, no laila hiki iā ʻoe ke puhi i nā calories a me nā momona ma loko o ka papa.
3. Mahele maʻalahi ʻia ka hoʻomaʻamaʻa i nā ʻāpana. Hiki iā ʻoe ke komo i kahi wikiō holoʻokoʻa (70 mau minuke) a i ʻole koho i nā ʻāpana pōkole o kēlā me kēia.
4. I ka Boot Camp koho ʻia nā hoʻomaʻamaʻa i kōkua e lanakila nā wahi pilikia paʻakikī loa: nā kīkala, ʻōpū, ʻūhā o waho a me loko.
5. No nā papa pono ʻoe i kahi noho, moena a me nā dumbbells wale nō.
6. Ka hopena haʻahaʻa o ka papahana me ka ʻole o ka lele a me nā plyometric ukana. E hana kamaa ʻole ʻoe.
7. Kūpono no nā pae āpau mai ka mea hoʻomaka a holomua.
Con:
1. ʻOiai ʻo ka hopena haʻahaʻa o ka papahana he nui nā squats a me nā lunges, no laila ʻaʻole kūpono nā poʻe me nā kuli pilikia.
2. Inā makemake ʻoe e lilo i ka paona, ʻaʻohe paha he haʻuki ballet wikiwiki e alakaʻi iā ʻoe i ka pahuhopu.
E kōkua ʻo Suzanne Bowen iā ʻoe e kuni i ka momona, hoʻopaʻa i nā wahi pilikia a hoʻopau i ka cellulite. ʻO ka papahana ʻo BarreAmped Boot Camp e hoʻomaikaʻi maikaʻi i kou kino me ka ʻole o nā kaupaona a me nā ukana haʻalulu. ʻO nā papahana haʻahaʻa haʻahaʻa a ka poʻe kaulana i kahi kino wīwī e nānā pū aku hoʻi i ka hoʻomaʻamaʻa ballet me Leah Disease.