ʻO Bunny Slope Beginner Workout: paʻakikī o 2 mau mahina no nā mea hoʻomaka mai Suski Lite

Inā ʻoe e hoʻomaka nei e hana i nā hana home a koho i kahi papahana maʻalahi no nā mea hoʻomaka, e hoʻāʻo i ka hoʻonohonoho hoʻomākaukau ʻia mai Suski light ʻO Bunny Slope Beginner Workout. ʻO ka papa hana hopena haʻahaʻa haʻahaʻa o kēia papa he 9 mau pule no ka poʻe hoʻomaka, i hāʻawi ʻia no ka manuahi ma ke kahawai youtube ZuzkaLight.

Hōʻike papahana i ka Bunny Slope mai Suski light

ʻO Zuzka kukui (kekahi o ka loea i makemake nui ʻia i ka hana home), hāʻawi nui i nā hoʻoikaika hopena hopena kiʻekiʻe. Akā aia kahi Suzanny e hoʻoliʻiliʻi pono ai e ʻae iā ʻoe e hoʻomaʻamaʻa ma ka home a hiki i nā mea hoʻomaka. No nā haʻawina e pili ana i ka Bunny Slope Beginner Workout, ʻaʻole pono ʻoe i kahi hoʻomaʻamaʻa hoʻomaʻamaʻa. Aia ka paʻakikī i nā papa haʻahaʻa haʻahaʻa o ka maʻalahikōkua i ka lilo ʻana o ke kaupaona a kāpae i nā wahi pilikia. ʻOi aku ka maikaʻi o ka papahana no ka poʻe me ke kaupaona a me ka poʻe alakaʻi i kahi nohona noho.

ʻ suggestslelo ʻo Complex Bunny Slope he piʻi holomua i ka paʻakikī. Hoʻomaka ʻoe me ka hoʻoikaika maʻalahi, akā i kou ulu ʻana i ka ikaika a me ka hoʻomanawanui ʻana e paʻakikī ana nā papa. Ma loko o 9 mau pule e hana hou ʻoe i ka hoʻoikaika kino i nā manawa he nui, e kōkua iā ʻoe e hoʻololi i ka ukana a nānā i kā lākou holomua.

I ka huina, hoʻokomo ʻia ka papahana 20 hoʻolālā pōkole no 15-25 mau minuke. ʻAʻole pili ka papahana i nā lā hoʻomaha, e hana ʻoe i kēlā me kēia lā! Akā mai hopohopo hoʻohana ʻo Zuzka māmā i ka ukana akahai, kahi e kōkua ai e hōʻalo i ka pretensiousness. E maikaʻi loa ka hoʻomaʻamaʻa ʻana i kēlā me kēia lā no ka hoʻokō ʻana i nā hopena kiʻekiʻe no 2 mau mahina o ke aʻo. Ma muli o ka paʻakikī Bunny Slope, e hoʻokumu ʻoe i kahi Foundation paʻa no nā holomua ʻoihana.

ʻO nā mea maikaʻi o ka papahana:

• Kūpono no nā mea hoʻomaka a me nā mea i hoʻomaha lōʻihi i ke olakino.
• Ka manawa hana liʻiliʻi (15-25 mau minuke).
• Holomua ka papahana i ka paʻakikī (mai nā wikiō maʻalahi a paʻakikī).
• Ka hopena haʻahaʻa o ka hana me ka lele ʻole.
• Aia kekahi kalena mākaukau no 2 mau mahina.
• Aia i loko o ka papahana he 20 mau wikiō like ʻole.
• E kōkua ka paʻakikī iā ʻoe e hoʻomākaukau no ka hoʻomaʻamaʻa ikaika hou aku.

No nā papa e pono ai i nā pono hou aʻe: dumbbells 1-2 kg, fitball (no kekahi mau wikiō), pāʻina hoʻoikaika kino (no nā wikiō ma hope i ka lua o ka malama). Paipai ʻo Zuzka e hoʻonui mālie i ke kaupaona o nā dumbbells i kou holomua ʻana i ka papahana, e kōkua ia iā ʻoe e loaʻa hou mai ke kula.

ʻAe ʻo Zuzanna i nā papa me ka ʻole o ka hoʻomehana, akā e hoʻomanaʻo, kahi hoʻomehana maikaʻi ma mua o ka hoʻomaʻamaʻa ʻana ʻaʻole pono loa. Ma hope o kahi hoʻolālā, mai poina e hoʻolōʻihi a hoʻomaha i nā mākala ma hope o ka hoʻoikaika kino.

Hoʻomehana ma mua o ka hoʻoikaika kino:

Hoʻolahalaha ma hope o kahi hoʻolālā:

Inā ʻoe e kau inoa ma ka pūnaewele official Suski kukui, e maʻalahi ka nānā ʻana i kā lākou holomua i ke aʻo ʻana. Hāʻawi ʻo Zuzanna iā ʻoe e hana i kā lākou hana ma hope o kēlā me kēia kau. ka helu o nā hana hou or manawa i hala , kaukaʻi ʻia i ka hoʻolālā kikoʻī. Ma kāna pūnaewele kahi papa kūikawā i hana i nā waiwai i makemake ʻia. ʻAe kēia e nānā pono i kāu mau hopena.

• ʻO ka hana ma ka manawa liʻiliʻi: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Hoʻomaʻamaʻa no nā mea i koho nui ʻia: # 4, # 5, # 6, # 14, # 15, # 16

Kōkua ka nānā mau ʻana i kāu mau hopena e hōʻalo i ka stagnation i kāu hana a holomua mau. Hoʻohui, hoʻonāukiuki iā ʻoe i kona palena kiʻekiʻe, i maopopo leʻa, hāʻawi i nā mea hou aʻe wikiwiki ka hoʻokō pahuhopu. Akā hiki iā ʻoe ke hāhai wale i kahi wikiō me ka ʻole e lawe i kahi helu hou aʻe. E nānā hoʻi: ʻO ka mea hoʻomaka hoʻomaka mai Suski māmā no nā pae mua a me nā pae kiʻekiʻe.

ʻO Bunny Slope Beginner Workout: nā wikiō āpau

1. ʻO Bunny Slope Workout # 1 (22 minuke)

Nā pono hana: dumbbells.

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina kuli i hope x 20 wāwae hāpai i luna, Back hāpai wāwae i mua manamana ʻelua x 2x)
• Nā mea kaua, nā poʻohiwi, a me ke kua (Kaumaha ʻo Bunny Slope x 20, x 20 ʻĀlika Kūpono, Kūlou Ma luna o ka Laina x20)
• Abs (Kākoʻo ʻia e noho i luna o ke kuli ʻo Tuck x 20, Wag ka huelo i nā ʻūhā lōʻihi ʻaoʻao ʻē aʻe x 20, Paikikala x 20, Papa luna Crunch x 20)

2. ʻO Bunny Slope Workout # 2 (25 minuke)

Nā pono hana: dumbbells, noho.

• Butt & Legs (ʻūlū ʻaoʻao x 20 i squat, i Deadlift heel hoʻokiʻekiʻe x 20 x 15/15 Station Lunge, deadlift, ʻaoʻao lunge x 20 alternating)
• Kua, poʻohiwi a me nā lima (Wili e hoʻāla i x 10, x 20 diagonal punch, Kneeling row x 20/20, pahu kaomi x 20)
• ʻO Abs (x20 Gunting, i loko a i waho x20 mau kuli, kukuli nā kuli x 20 mau helu ma kēlā me kēia wāwae, hāpai i ke kuʻe lima x20

3. ʻO Bunny Slope Workout # 3 (20 minuke)

Nā pono hana: dumbbells, fitball.

• ʻO Sumo Squat x 20
• Hoʻāla ʻia ke keiki bipi mua a i hope 10/10
• Uapo x 20
• Pākuʻi x 20/20
• Pākuʻi Bicep wili poepoe x 20
• Hāpai ʻo DB diagonal i ka pōpō swiss 10/10
• Pākuʻi Tricep x 15
• Hoʻokiʻekiʻe ka waiho ʻana DB x V 10/10
• Hāpai ʻo Superman iā 20 alt.
• ʻO ke kīʻaha poepoe Swiss ma ke x 20
• Kaʻa i ke kinipōpō x 10
• Hoʻokiʻekiʻe ke kukuli i ka ʻīlio Manu x 20 alt

4. ʻO Bunny Slope Workout # 4 (17 minuke)

Nā pono hana: dumbbells.

• Lunge curtsy kaupaona ʻia e hoʻonui i ka bipi keiki 10/10
• ʻO hoʻokahi alahaka wāwae i ka Windshield wiper 10/10
• ʻĀpana Kiʻi x 20
• Hoʻokahi wāwae e kukuli ana e pahu i luna x10 alt
• Mele x 10

5. ʻO Bunny Slope Workout # 5 (19 minuke)

Nā pono hana: dumbbells.

• Hāpai ʻo Heel iā Sumo Squat x 10/10
• ʻO ka ʻaoʻao i ka ʻaoʻao squat x 12
• ʻO Deadlift iā DB ma luna e hoʻoulu i x10
• Pākuʻi i x 10
• hollow i ke alahaka kuli x 10

6. ʻO Bunny Slope Workout # 6 (17 minuke)

Nā pono hana: dumbbells.

• Squat & wili i luna kaomi kaomi x 12 alt.
• Lunge i mua / hoʻi me DB curl x 5/5
• Hāpai ke kuʻekuʻe wāwae (x5) i ke kukuli e hoʻokū i x 6 set
• Ke hāpai nei nā ʻaoʻao ʻaoʻao kolina i ka wāwae x 10/10
• Hāpai poʻohiwi (x5) / Butt lift (x5) x 5 set

7. ʻO Bunny Slope Workout # 7 (16 minuke)

Lako pono: ʻaʻole pono.

• Uapo x 20
• 'Auʻau x 10 (hāpai i ka umauma, hāpai i ka wāwae hoʻokahi)
• I loko a ma waho o ke alahaka x 20
• Hoʻokiʻekiʻe ka kuʻekuʻe wāwae kuʻe i 20/20
• ʻO ke alahaka wāwae hoʻokahi me ke kuapo kuli x 20
• Hāpai ka wāwae o ka huelo x 20
• ʻAoʻao Crunch x 20/20
• Pākuʻi i ke kukuli ʻana e hoʻokū i luna x 10

8. ʻO Bunny Slope Workout # 8 (22 minuke)

Nā pono hana: dumbbells.

• Hāpai ka wāwae wāwae x 20
• ʻO ke kuli ʻaoʻao i luna e hoʻi i hope e kuli i luna x 10/10
• Hāpai ka ʻūhā o loko x 20/20
• Hoʻohālikelike ka iwi wāwae iwi x 20/20
• ʻO nā kāʻei plank x 20

9. ʻO Bunny Slope Workout # 9 (24 minuke)

Nā pono hana: dumbbells.

• ʻO ka lunge mua i luna x 10/10
• E hāpai i mua / hāpai i mua / squat & kaomi x 10
• Hāpai ka wāwae Kneeling Short x 20 + 10 x wahi paʻa (e hana hou i kekahi wāwae)
• Hoʻokiʻekiʻe ʻo Dumbbell V i ke alahaka x 20
• Crunc-cross crunches x 20 ke kaumaha

10. ʻO Bunny Slope Workout # 10 (20 minuke)

Nā pono hana: dumbbells, fitball.

• ʻO Deadlift iā Squat me ka poepoe ma luna o x 15
• Nā lālani DB x 15
• Pākuʻi i x 15
• Hapai i ka ʻūlū pepeiao x 15
• Kaomi umauma x 15
• Hāpai ka hip i kaupaona x 15
• ʻO Criss Cross kaona kaumaha x 16

11. ʻO Bunny Slope Workout # 11 (21 minuke)

Nā pono hana: fitball.

• Circle Squats me ka poepoe Suiselani x 10
• Kū ka manamana lima i x 10/10
• Hoʻohui Hou x 10
• Pahu i luna x 10
• Kuʻikuʻi ke kinipōpō ʻo Swiss i ka x 10 alt.
• Pōlū Swiss kinikini x 10

12. ʻO Bunny Slope Workout # 12 (19 mins)

Nā pono hana: dumbbells, fitball.

• V - ʻanuʻu Squat me kahi curl / Deadlift x 10
• Hoʻokiʻekiʻe ke kuli i ke kaʻe poʻohiwi x 20
• Kūlou i hope kik 20/20 (glutes)
• Nā lālani kūlike i ka kinipōpō hoʻoikaika kino x 10
• Hele i waho Push up ma ka pā kinipōpō x 10

13. ʻO Bunny Slope Workout # 13 (19 minuke)

Nā pono hana: dumbbells, fitball.

• Hāpai ʻo Curtsy lunge wāwae i ka hoʻokiʻekiʻe x 10 alt.
• ʻO Sumo Squat kaupaona ʻia me ka curl e hoʻāʻo i luna ma hope e hoʻonui iā x 10
• E hāpai i ka wāwae o ka butterfly e pahu i luna i ka kinipōpō hoʻoikaika kino x 10
• Piʻi ka Hip i kaomi o ka pahu ma ka kinipōpō haʻuki x 10
• Hāpai ka wāwae wāwae i ka x 10

14. ʻO Bunny Slope Workout # 14 (18 minuke)

Lako pono: ʻaʻole pono.

• Hāpai ka wāwae wāwae x 12
• Hāpai ʻo Hip i x 20 + 20 ma luna
• Kākoʻo wāwae ʻaoʻao kākoʻo ʻaoʻao papa hāpai 10/10
• Kūlou i ke kuʻe x 10
• Pākuʻi wāwae i ka papa kiʻekiʻe x10 / 10

15. ʻO Bunny Slope Workout # 15 (19 minuke)

Nā pono hana: dumbbells.

• ʻO ka ʻaoʻao i ka ʻaoʻao squat me ka kuʻekuʻe e hoʻāla x 10 alternating
• Kūlou ka lunge ʻaoʻao ma luna o ka lālani x 10 alternating
• Pākuʻi ka papa kuli i ka x 10 mau wāwae ʻelua
• ʻO nā squats hoʻohuli x 10
• Noho Papu x 10

16. ʻO Bunny Slope Workout # 16 (17 minuke)

Nā pono hana: kāʻei kāpili hoʻoikaika kino.

• ʻO ka ʻaoʻao i kahi ʻaoʻao me ke kāʻei mana x 12
• E hoʻokuʻi iā Plank x 10 v ʻanuʻu
• Piʻi ka wāwae kau me ka mana mana 20/20
• ʻŪmiʻi papamoe x 20
• E hoʻāla iā Hip abductor kaomi x 20

17. ʻO Bunny Slope Workout # 17 (22 minuke)

Nā pono hana: ke kāʻei lahilahi hoʻoikaika kino, dumbbells.

• ʻAoʻao lunge deadlift x 20 alt.
• Pākuʻi me ka pae mana x 20/20
• Hoʻokahi Leg e kukuli ana e hoʻokū i x 10/10
• Hāpai ʻia ka ʻūhā o loko me ka Band Band 20/20

18. ʻO Bunny Slope Workout # 18 (19 minuke)

Nā pono hana: ka pā hoʻoikaika kino, dumbbells, fitball.

• E hāpai i ka heʻe kuʻekuʻe e hoʻāla x 15
• Lunge paʻa 15/15
• ʻO Sumo Squat x 15
• Nā Rows Plank Kākoʻo Hip i kākoʻo ʻia x 20 alt. - hoʻohewa ʻia
• ʻO Dummbell V-hāpai iā Hip Raise ma ka kinipōpō hoʻoikaika kino x 20 - ua ʻimi ʻia i luna
• ʻO Criss Cross Weight crunch ma ke kinipōpō hoʻoikaika kino x 20 alt.
• Kaʻa i ke kinipōpō x 10
• Ke hāpai nei ʻo Kneeling Heel me ka band Power x 15/15
• Pākuʻi me Power Band x 20/20 (hāpai i ke kuli)
• Hoʻokiʻekiʻe ka hip ākea ākea me ka mana o ka pae i ke kaupaona kau ʻia x 20

19. ʻO Bunny Slope Workout # 19 (14 minuke)

Nā pono hana: ke kāʻei lahilahi hoʻoikaika kino, dumbbells.

• Hāpai nā wāwae (x3) i ka ʻaoʻao i nā squats ʻaoʻao (x3) me nā kaula mana x 10 set
• Hōʻalo kūlohelohe x 15
• Lunge i mua / hope 10/10
• Pākuʻi a kaomi x 15
• Pākuʻi i luna / 3 mau kuli x 10 alt. wāwae
• Pākuʻi i ka ʻaoʻao crunch 10/10
• I ke kaupaona Hip Raise x 15 kuʻekuʻe wāwae

20. ʻO Bunny Slope Workout # 20 (23 minuke)

Nā pono hana: dumbbells.

• ʻO Curtsy Lunge i Squat x 20 alt
• Paʻa ʻia ʻo Lunge ʻaoʻao x 20 alt
• Ke kaulike ʻana iā Squat ma luna o kaomi kaomi x 20 alt.
• ʻO Santana Kneeling Push Up x 10
• Nā ʻūmiʻi hollow (x3) E hāpai i nā ʻūhā keu x 20

If he mea hoʻomaka ʻoe, paipai ʻia e hoʻolohe i nā papahana aʻe:

• Hoʻomaka Pono: kahi 8-wiki o nā hoʻolālā no nā mea hoʻomaka
• YOUv2 mai Leandro Carvalho: polokalamu maikaʻi loa no ka poʻe hoʻomaka!
• Nā hana cardio hopena 14 liʻiliʻi loa mai FitnessBlender no nā mea hoʻomaka

Hoʻomākaukau polokalamu No ka poʻe hoʻomaka i ka pohō kaumaha