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Butts and Guts - he hoʻomaʻamaʻa like ʻole maikaʻi kēia e hana ma nā wahi pilikia nui o nā "wahine". Ua hoʻomohala ʻo Kate Friedrich i kahi pūʻulu o nā hoʻoikaika kino no ke aʻo piha ʻana o nā ʻōpū o ka ʻōpū, nā wāwae a me nā anianie lawe mai i kou kino i ke kinona piha.
Pihi hoʻākāka papahana a me nā ʻōpū
ʻO Kate Frederick paha ka wae nui loa o nā papahana hoʻomaʻamaʻa no ke kino haʻahaʻa. ʻO Butts a me Guts kahi pūʻulu o nā hana e kōkua iā ʻoe e hoʻokūpī i nā kīʻaha, e hoʻopau i ka cellulite ma nā ʻūhā, e hoʻokō i ka elasticity o nā wāwae. Eia kekahi, ua hoʻohui ka mea aʻoaʻo i nā ʻāpana videosrate no ka ʻili e kōkua iā ʻoe e hemo i nā wīwī ma ka ʻōpū a me nā ʻaoʻao. Hoʻokomo wale ka papahana i kahi hana maʻamau no nā wahi pilikia me ka ʻole o ka cardio ikaika, no laila hiki ke kapa ʻia ka hoʻomaʻamaʻa he hopena haʻahaʻa.
ʻO nā pihi a me nā ʻōpū o ka papahana hala 78 mau minuke a komo i loko o kekahi mau ʻāpana:
- Hoʻomehana (6 mau minuke) hoʻomehana wela i nā mākala āpau o ke kino.
- Kū i ka hana Glute (31 mau minuke): nā hoʻoikaika kino no nā ʻūhā a me nā puʻupuʻu, i hana ʻia mai ke kūlana kū me ke kōkua o nā puni hou aʻe (nā hoʻololi like ʻole o nā lunges a me nā squats).
- Hana Fllor (19 mau minuke): nā hoʻoikaika kino no nā ʻūhā a me nā ʻūhā ma ka moena me nā kaupaona wāwae.
- Core (14 min): nā hoʻolālā no kāu kumu ma ka moena me ka dumbbell.
- Kuhi (8 mau minuke): ke kīloi ʻana i nā mākala āpau ma hope o ka hoʻoikaika kino
No nā haʻawina, ʻo ʻoe makemake pono i nā pono hou aʻe: koʻokoʻo dumbbells (2-4 kg), fitball, paepae piʻi kiʻekiʻe, paukū paʻa, nā kaupae wāwae. E like me kāu e ʻike ai, hoʻokahi wale nō papahana e pono ai iā Arsenal i nā lako haʻuki. Hoʻohana pinepine ʻo Kate Friedrich i nā ʻano pono hana like ʻole i ka hoʻomaʻamaʻa i hala e like me ka hiki. Kūpono nā pihi paʻakikī a me nā ʻōpū no ka hoʻomaʻamaʻa waena a me ka pae kiʻekiʻe.
ʻO ka maikaʻi a me ka maikaʻi ʻole o ka papahana
Pros:
1. He hana maʻamau kēia no ka hana ʻana ma nā wahi pilikia. E hana ʻoe hoʻomaikaʻi i ka maikaʻi o kou kino me ka hoʻohana ʻana i nā pono haʻuki hou aʻe.
2. ʻO Butts a me Guts kekahi o nā papahana pono loa no ka haʻahaʻa o ke kino, akā ʻo kēia wahi nā wahine ʻoi loa.
3. Ua nānā ʻo Kate Frederick i nā mākala o ka ʻōpū: ʻo kahi ʻāpana no ka ʻili i ka papahele e kōkua iā ʻoe e hemo i nā pā i inaina ʻia i ka ʻōpū.
4. Hoʻohana ʻo Kate nā hana kuʻuna e hana ma nā wahi pilikia: squats, lunges, ke alahaka no nā glutes, plank, crunches, hāpai i ka wāwae i kahi kūlana prone a ma nā ʻehā āpau. ʻAʻohe hana hoʻokolohua, nā hoʻomaʻamaʻa ʻike a kamaʻāina wale nō.
5. Hāʻawi ka papahana i kahi noiʻi ākea o nā mākia i hoʻohana ʻia me ka hoʻohana ʻana i nā kaupaona manuahi, nā kaula ʻele, ka poepoe hoʻoikaika kino a me nā kaupaona. ʻAʻole e noho kekahi o nā ʻāpana ma nā wāwae a me nā puʻupuʻu me ka nānā ʻole.
6. Ka paʻakikī ʻaʻole i hoʻopili ʻia i ka hopena o ka hoʻoikaika kino aerobic, no laila kūpono ia no nā poʻe makemake ʻole i ka cardio.
Con:
1. No kēia hana e pono ʻoe i kahi hoʻonoho o nā waihona hou aku.
2. ʻAʻole lawa ka hoʻoikaika kino aerobic e hoʻokiʻekiʻe ai i ka pulse, akā ʻaʻole ka inoa o ka mana o kēia hana. No laila, hiki ke hoʻohana ʻia i nā pihi a me nā ʻūlū ma ke ʻano he kumukanawai i kaʻu hoʻolālā hoʻomaʻamaʻa, akā ʻaʻole ia he hana kūʻokoʻa.
Eia naʻe, inā makemake ʻoe accent e hana ma nā wāwae flabby a me nā puʻupuʻu, a hoʻohui i ka ukana i nā mākala o ka ʻōpū, nā Butts a me Guts e lilo i mea hoʻohui i kou home. Hāʻawi ʻo Kate Friedrich i kahi papahana maikaʻi no ka hoʻopau loa ʻana i nā wahi pilikia.
E nānā hoʻi: X10 - 5 mau hana kuni momona me Kate Friedrich.