Ua hala ka hoʻomaʻamaʻa hou Kate Friedrich? A laila hōʻike mākou iā ʻoe ʻo kekahi o nā mīkini hope loa o ke kumu aʻo kaulana - XTrain me ʻoe e hiki ai ke hana ma nā wahi pilikia pākahi, e lawe i nā mākala i ke kani a hoʻopau i ka momona nui.
Hōʻike papahana XTrain mai Kate Frederick
ʻO XTrain kahi paʻakikī o nā haʻawina kūpono e kōkua iā ʻoe e hoʻomaikaʻi i ka maikaʻi o ke kino a hoʻemi i ka pākēneka o ka momona o ke kino. Hāʻawi ʻo Kate Friedrich kahi ʻano ukana no nā mākala āpau o ke kino luna a me lalo. E hoʻohana ʻoe i nā papa helu home āpau (koe wale ʻo koʻokoʻo), e hana pono ai i nā wahi pilikia. ʻO ka hopena haʻahaʻa a Kate a hoʻohana i ka hopena, ka ikaika a me ka aerobic, nā hana a me nā plyometric, e koi ana iā ʻoe e hana i ka palena o kā lākou hiki.
I ka papahana XTrain i hoʻopili ʻia 11 mau hana like ʻolehiki ke hana ʻokoʻa a hoʻohui ʻia i hoʻokahi papahana. I nā paʻa e pono ai nā pono hou aʻe no kēlā me kēia wikiō.
1. Super ʻOkiʻoki (45 mau minuke): hoʻomaʻamaʻa ikaika aerobic ikaika no ke kino holoʻokoʻa. E hoʻololi ʻoe i nā ʻāpana mana me nā dumbbells a haʻahaʻa ka hopena o ka cardio session (dumbbells, umauma expander, umauma expander, papa i gliding).
2. wawae (52 mau minuke): kahi hana hoʻoikaika kino no nā wāwae a me nā puʻupuʻu, kahi e hoʻopili ai i nā ʻano hoʻoikaika kino no ke kino haʻahaʻa me ka mana a me ke ʻano Borrego (dumbbells, kinipōpō hoʻoikaika kino, expander umauma, pā i ka lele ʻana).
3. Kaiopa wawae kiwi (56 mau minuke): kahi papahana aerobic-power no ka puhi ʻana i ka momona a me ka hoʻoikaika ʻana i nā mākala o ke kino haʻahaʻa. Hoʻopili pū i nā plyometric a me nā hoʻolālā me nā kaupaona (dumbbells, pae anuu, paʻa no nā wāwae).
4. Pahu, kua & poʻohiwi (51 mau minuke): hoʻomaʻamaʻa ikaika ikaika no ka umauma, hoʻi a me nā poʻohiwi (dumbbells, poepoe hoʻoikaika kino, paʻa).
5. ʻO kā Bi & Tri's (45 mau minuke): hoʻomaʻamaʻa ikaika ikaika no nā biceps a me nā triceps (dumbbell, fitball, expander).
6. Kuhi E hoʻopaʻa i ka Umauma, Kua & poʻohiwi (50 mau minuke): hoʻomaʻamaʻa ikaika no ka umauma, hoʻi a me nā poʻohiwi me ka kaumaha kaumaha. No kēlā me kēia hui o nā mākala e noʻonoʻo i kahi puni kaʻawale no 13 mau minuke (dumbbells, anuu anuu, expander).
7. Burn Sets Bi's & Tri's (37 mau minuke): hoʻomaʻamaʻa ikaika no nā biceps a me nā triceps me ke kaumaha kaumaha. No kēlā me kēia hui o nā mākala e noʻonoʻo i kahi puni kaʻawale no 13 mau minuke (dumbbells, anuu anuu, expander).
8. Pā ikaika (46 mau minuke): ʻo ka 30 mau minuke mua e lilo ʻoe i cardio ikaika e pili ana i nā mea o ka martial arts, a laila he 10 mau minuke hoʻoikaika me nā dumbbells e kani ai nā mākala (dumbbell).
9. HiiT Kaha Loa Loa (38 mau minuke): ka hana cardio hopena hopena haʻahaʻa. ʻO ka puni mua (13 mau minuke) - me kahi dumbbell a me ke kaumaha o kona kino ponoʻī. Ke kolu o ka puni (11 minuke) - me ka anuu. ʻO ke kolu o ka puni (5 mau minuke) - hoʻolālā i ka lele ʻana (dumbbells, anuu anuu, nā pā i ka lele ʻana).
10. hoʻopāpā (45 min): Hoʻomaʻamaʻa wāwa TABATA e puhi i nā nui o nā calorie a me nā momona. Ke kali ʻia nei ʻoe e 5 puni ikaika o TABATA (anuu anuu).
11. No Lilo Hoʻoikaika kino (56 mau minuke): ka cardio hopena hopena haʻahaʻa ma ka pōʻaiapuni (pōʻaiapuni).
12. Kora (10 minuke): ʻelua mau haʻawina bonus pōkole no ka pā no 10 mau minuke i kēlā me kēia. Aia ma ka papahele a hoʻokomo i nā hoʻoikaika kino no ke kua a me ke kaula.
Hoʻohui pū ʻia ka papahana i kahi kalena o nā hana, akā pili wale nō ia i ka poʻe e kūʻai DVD paʻakikī, ʻoiai ʻo ka papa kuhikuhi me nā mea i kapa ʻia “nā pīpī”(Premix). ʻO ka premix nā ʻāpana pākahi o nā papahana, no laila e hoʻohui e hana i kahi haʻawina no kahi pae kikoʻī o ka paʻakikī. Eia naʻe, hiki iā ʻoe ke hana i kahi kalena kū kaʻawale, ka mana alternating a me ka hoʻoikaika kino aerobic i kou makemake.
E hana i ke aʻo ʻana koi ʻoe i kahi papa inoa hou aku, e like me nā polokalamu ʻo Kate Frederick. E ʻoluʻolu, makemake e loaʻa kekahi mau paʻa o nā dumbbells o nā kaupaona like ʻole. Hōʻike ka wikiō i ke kaupaona i hoʻohana ʻia e ka mea aʻoaʻo i kahi hana kikoʻī, akā hiki iā ʻoe ke hoʻokolohua e ʻike i nā dumbbells kaupaona kūpono, e pili ana i kā lākou hiki. Hoʻolālā ʻia ka papahana no ka pae kiʻekiʻe e pili ana, ʻoiai no ka pae awelika ka hapa nui o ka hoʻomaʻamaʻa e loaʻa.
E wikiwiki e hoʻāʻo i kahi set maikaʻi o Kate Friedrich - XTrain. I loko o kēia ʻano wikiō e ʻike ʻoe i kāu hoʻomaʻamaʻa punahele no ka hana maʻamau. E hoʻomaka i ka hana i ka hoʻomaikaʻi ʻana i kou kino i kēia lā!
Ma waena o nā hoa e ʻike pono i kekahi papahana ʻē aʻe ma cate, ko Friedrich haʻahaʻa hopena hopena ʻo Low Impact Series.