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ʻO BeFit In 30 Extreme Workouts kahi paʻakikī o ka hoʻomaʻamaʻa wā waena ikaika me nā dumbbells i hana ʻia e hōʻemi i ke kaupaona a hoʻomaikaʻi i ka maikaʻi o ke kino. Manuahi ka polokalamu a loaʻa manuahi ma Youtube.
ʻO ka wehewehe ʻana o ka papahana BeFit i 30 mau hana nui loa
Ua hoʻomohala ʻia ka papahana e kahi puka hoʻoikaika kino BeFit kūikawā e hoʻomaikaʻi i kāu kiʻi a hoʻomaikaʻi i ka maikaʻi o ke kino. ʻO ka paʻakikī kahi o ka hoʻomaʻamaʻa wā waena koʻikoʻi e nānā i ka hoʻomohala ʻana o ka ikaika, ka wikiwiki a me ke ahonui. Puhi ʻoe i ka momona, hoʻoikaika i nā mākala a kani i ke kino me ka hana manuahi 20 minuke.
Ua aʻo ʻia nā papa e nā loea hoʻoikaika kino a me nā mea hoʻomaʻamaʻa hōʻoia ʻo Scott Herman lāua ʻo Susan Becraft. E alakaʻi lākou iā ʻoe ma o kahi papahana ʻekolu mahina me ka mākaukau hoʻomaʻamaʻa hoʻomaʻamaʻa. No 90 mau lā hiki iā ʻoe ke lilo i ka momona, puhi i ka momona o ke kino, hoʻonui i ka metabolism a loaʻa nā hopena maikaʻi. I kēlā me kēia 30 mau lā e piʻi ka pae o ka paʻakikī o ka papa, no laila ʻoe e holomua a hoʻomaikaʻi i kou hoʻoikaika kino.
Puhi i ka Beat: 12 mau hana pōkole no ke kino piha mai BeFit
Kūkulu ʻia ka mea paʻakikī ma kahi hui o ka hoʻomaʻamaʻa aerobic a me ka ikaika. ʻO ka hanana o ka BeFit In 30 Extreme Workouts e komo pū ana me 9 wikiō ʻokoʻa: ʻekolu ma kēlā me kēia pae. Pau nā hoʻolālā ma kahi o 20 mau minuke. No nā hoʻolālā pono ʻoe i nā dumbbells, koho i kahi kaupaona e pili ana i kā lākou hiki mai 1.5 kg a ʻoi. Polokalamu mai BeFit kūpono no pae waena a ma luna.
He hana paʻakikī paʻakikī ʻo BeFit In 30 Extreme Workouts me nā hana maʻa mau, ʻoiai he manawa pōkole wale nō. He ʻoiaʻiʻo e holo kekahi mau mea no 90 mau lā, akā no ka loli, kūpono kēia mau papa iā ʻoe. ʻAʻole hiki ke kapa ʻia nā kumu aʻo ʻo Scott a me Susan nā mea hoʻoikaika wale, akā hana maikaʻi lākou i kā lākou hana.
ʻO ka complex BeFit In 30 Extreme Workouts
Manaʻo ka kalena o nā papa e hoʻomaʻamaʻa ʻoe i 4 mau manawa i ka pule. Inā ʻaʻole ʻoe e hoʻolālā e hāhai i ka papahana no 3 mau mahina, hiki iā ʻoe ke koho i kahi haʻawina ʻokoʻa, kaukaʻi ʻia i kāu mau pono. Hōʻike mākou iā ʻoe ho'ākāka o nā wikiō ʻeiwa a pau, i hui pū ʻia me BeFit i 30 mau hana nui loa.
Pili kēlā me kēia kau mau puni o nā hoʻoikaika kino, mau ka hana no 60 kekona a ʻaʻole lākou e hana hou ʻia. ʻOiai i ke aʻo ʻana me ka nānā ʻana i kahi wahi pilikia kikoʻī e pili nui ana i ke kino holoʻokoʻa.
ʻO ka pae mua (Papa 1)
1. Huina Hana Līloa Kino
Halawaila ka wā o ka cardio e puhi i ka momona a hoʻonui i ka hoʻomanawanui. Aia pū me 3 puni o nā hana 3 i kēlā me kēia, hoʻomaha i waena o nā hoʻolālā - 30 kekona. Ma hope o ʻekolu puni e kali nei iā ʻoe no nā hoʻomaʻamaʻa bonus 2 no nā mākala ʻōpū. ʻAʻole pono ka waihona.
kino: ʻO nā kuli kiʻekiʻe, nā Jack Lele, nā Burpee, nā Skaters, Squat, Hop, Jumps Toe, Heisman, Nā wāwae wāwae wela, nā piʻi piʻi mauna, nā paikikala, nā wiper papahele.
2. ʻO ka momona momona a me ka hana ʻo Abs
Ka hana no ke ahi momona a hoʻoikaika i nā mākala ʻōpū. Aia pū me 4 puni o nā hana 3 i kēlā me kēia me ka hoʻomaha he 30 kekona ma waena o nā hana. Hana ʻoe i nā koho hoʻoikaika kino like ʻole no ka pā: kū, moe i ke kua, i ke kūlana o ka pā. Pono ʻoe i ʻelua mau dumbbells.
kino: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Bicycles, Tyre Flips, Plank Outside Knee Drives, Pākuʻi Papa .
3. ʻO ka hana wāwae, ʻūhā a me ka pihi
Polokalamu me ka manaʻo nui i ke kino haʻahaʻa: nā wāwae, nā ʻūhā a me ka ʻūhā. Hoʻopili pū ʻia i kou kino o luna a me kāna kumu. E kau ana ke kau i nā puni 3 o nā hana 3 me kahi hoʻomaha he 30 kekona ma waena o nā hana. I ka hopena, ke kali nei iā ʻoe i nā ʻano hoʻoikaika kino no nā mākala o ka ʻōpū. Pono ʻoe i ʻelua mau dumbbells.
kino: Squat Press, Stiff-Leg Dead Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, lateral Squat, Alternating Reverse Lunge, Reverse Fly With Leg Lift, Swimmers, Russian Twists, Alternating Leg Drops.
ʻO ka pae ʻelua (Papa 2)
4. ʻO ka hoʻoikaika kino hoʻoikaika kino
Videothreesome no ke ahi momona a hoʻomohala ahonui, ʻo ia hoʻi nā aerobic, plyometric a me nā hana hana no ke kino holoʻokoʻa. Hoʻokomo ʻia ka papa me 3 puni o 3 hana i kēlā me kēia, ma waena o nā hoʻolālā e hoʻomaha i 30 kekona. ʻAʻole koi ʻia ka waihona waiwai.
kino: ʻO ka lele ʻana o ka Skier Skating, Groiners, Plank Push-Ups, Double Tuck, Dropal Shuffle Drop, Hop Hop Tuck, Salutes Planks, Butts Kicks, Fast Feet Sprawl, Salute Groiners.
5. ʻO Cardio Ab Blast Workout
Hoʻomaʻamaʻa mālie no nā mākia kumu o ka ʻōpū a ka ukana keu ma ka ʻaoʻao luna o ke kino. Aia pū me 3 puni o nā hana 3 i kēlā me kēia me ka hoʻomaha he 30 kekona ma hope o kēlā me kēia hoʻoikaika. Ma hope o ʻekolu mau puni e loaʻa iā ʻoe nā hoʻolālā bonus 2. Pono ʻoe i ʻelua mau dumbbells.
hoʻokō ': 'Ekolu squatting w/ ʻO Dumbbell, pahu aku ai i Up i Papa, ʻO Crunch ʻaoʻao, Kaha wāwae ʻaoʻao, Pahu ʻo Chest, ʻaoʻao V-Ups, Pākuʻi ʻaoʻao hōkū, lele ʻeʻe wāwae, Triple Crunch, paʻa lima kuʻekuʻe, Superman.
6. ʻO ke kino kino haʻahaʻa
Polokalamu me ke koʻikoʻi kino haʻahaʻa, akā e hoʻopili pū ʻoe i ke kumu, nā lima a me nā poʻohiwi. Aia pū me 4 puni o nā hana 3 i kēlā me kēia, ma waena o nā hoʻolālā 30 kekona hoʻomaha. ʻO ka puni hope loa e hana ma ka mīkini paʻi. Pono ʻoe i ʻelua mau dumbbells a me kahi noho.
hoʻokō ': Press Squat Press, Single-Leg Dead Lift, Renegade Row, Bulgarian Split Squat, Bridge W / Pull-Over, Plank W / Row & Fly, Reverse Lunge, Alternating lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Pāwili.
ʻO ke kolu o ka pae (Papa 3)
7. ʻO ka hoʻomaʻamaʻa puhi kino momona loa
Kawaena ikaika ka wā o ka cardio no ke kino holoʻokoʻa e hoʻohana i kahi hui o nā hana, plyometric a me nā hoʻoikaika aerobic. E loaʻa nā kau 3 i nā kau, 4 mau hana i kēlā me kēia, ma waena o kēlā me kēia hoʻoikaika 15 mau kekona. E pono ʻoe i hoʻokahi dumbbell.
kino: ʻO Push Jerks, Squat Jump, Tee Knee Kiʻekiʻena, Burpees To Push Up, Single Leg Strike, Single Leg Tuck, Mountain Climbers to Burpees, Plank Tuck-Ins, Power Jacks, Alternating Snatch, Plank with Rotation, Rotating Jump Lunges, One Leg Squat Paʻa
8. Ke Kino Hana Kaha Loa Ke Kino Ma lalo
Pākuʻi wā e hoʻopili i nā hoʻoikaika ikaika me kahi dumbbell a me nā hana plyometric ikaika e hāpai i ka helu o ka puʻuwai a me ka momona momona. E ʻike ʻoe i 4 puni o nā hana 4 i kēlā me kēia, ma waena o kēlā me kēia hoʻoikaika 15 mau kekona. Nui nō hoʻi nā lele e like me ka hana ma mua, akā aia nō hoʻoikaika kino e hana i nā mākala. Pono ʻoe i ʻelua mau dumbbells.
kino: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Retraction, Alternating Switch Lunge, lateral Bounding Hops, Bilateral Snatch Lunge, Single-Leg Cross ma hope, Bridge Russia, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. ʻO ka Cardio Abs Fat Blast Workout loa
Pili kēia hana cardio i ke koʻikoʻi ka hana a Cora. Ma waho o ka hoʻoikaika kino aerobic, e hoʻoikaika ʻoe i nā mākala o ka ʻōpū me ka hoʻoikaika kino a kū a moe i ka papahele. Hoʻokomo ʻia ke wikiō i 3 puni o 4 i kēlā me kēia. Ma waena o nā hoʻolālā he 15 mau kekona. E pono ʻoe i hoʻokahi dumbbell.
kino: ʻO Plie Jump Squat, kiʻekiʻe a haʻahaʻa, Power Up, Power V-Up, Swing 90 Turns, Jump Side Kick, Hoʻokū i nā Lunges Pot, Hoʻohuli Boat, Lūkini, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
Hiki iā ʻoe ke koho i nā wikiō pākahi a i ʻole hele i ka kalena. ʻO ka hoʻoikaika mau me BeFit In 30 Extreme Workouts e kōkua iā ʻoe e hoʻokokoke aku iā ʻoe ʻano kūpono.
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Mākaukau hoʻomākaukau polokalamu, I ke kani a me ka ulu ʻana o ka mākala, ka hoʻoikaika hoʻoikaika waena me nā dumbbells