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Inā makemake ʻoe e lawe i kou ʻōpū i ke kūlana kūpono, a laila hiki i ka manawa papahana Kate Frederick no ka paʻi paʻi. Hoʻonohonoho maʻalahi ʻia kēia hana i mea e hoʻomaikaʻi ai i kāu ʻano.
Hōʻike papahana Kate Friedrich: Core Max
Hāʻawi ʻo Kate Friedrich e hoʻomaka i kahi hakakā me kekahi o nā wahi paʻakikī loa o nā pilikia i nā kaikamahine. Hoʻonohonoho ʻia i ka paʻi Max Core e kōkua iā ʻoe e hoʻopakele iā ʻoe mai ka ʻōpū palapū a me nā ʻaoʻao huʻa. Ua hoʻokomo ke kaʻi i ka papahana i nā hana kūpono a me ka pono e hoʻoikaika ai i nā mākala a me ka hoʻololi ʻana o kou kino. Hoʻonohonoho ʻia ka haʻawina me ka wikiwiki me ka hoʻopaʻa mau ʻana i nā ʻāpana pae. Hoʻohana nā hana no ka ʻōpū i ka abs o luna a me lalo, obliques, lumbar, a me nā mākala transverse.
ʻO ka lōʻihi o ka paʻakikī he 1 hola. Loaʻa iā ia ʻekolu ʻāpana, ʻo kēlā me kēia mea he 20 mau minuke. Hoʻokomo ka ʻāpana mua i nā hana me ka lako ʻole, ka lua me ka hoʻohana ʻana i ka fitball, ke kolu - me ka hoʻohana ʻana i kahi kinipōpō hoʻoikaika kino a me ka kinipōpō lapaʻau. Aia nā hana āpau ma ka Mat. E hana ʻoe i ka sit-UPS, hāpai i ka wāwae, nā papa, a pēlā aku ka hana kūpono e hana ai i kahi ʻōpū pālahalaha.
No nā haʻawina me Keith Frederick pono ʻoe i kahi fitball (koi ʻia) a me kahi kinipōpō lāʻau (ʻoi aku, akā hiki iā ʻoe ke hana me ka ʻole). Inā ʻaʻohe ou fitball, hiki iā ʻoe ke hana i ka manawa o 20 mau minuke mua, i koi ʻole ai i nā lakohana hou aʻe. Kūpono ka papahana no nā mea hoʻomaka a hoʻoikaika holomua. Ma muli o ka mahele ʻana o ka hana i nā ʻāpana, hiki iā ʻoe ke hoʻoponopono i kona lōʻihi. Ma keʻano laulā, kūpono ka paʻakikī no kēlā me kēia pae hoʻoikaika kino.
E like me kāu e ʻike ai, i hoʻohemo i ka momona o ka ʻōpū, pono ka hoʻoikaika kino aerobic. No laila, paipai ʻia e hui me Max Core me nā cardio workouts. E kōkua ia iā ʻoe e hoʻokō i kāu pahuhopu me ka wikiwiki loa. I kēia pili, kūpono ke koho ʻana i kahi papahana aerobic: ʻo nā hana ʻoi loa o ka home cardio e kūpono i nā poʻe āpau.
ʻO ka maikaʻi a me ka maikaʻi ʻole o ka papahana
Pros:
1. ʻO Core Max kekahi o nā mea nui loa nā polokalamu maikaʻi e hana i ka mīkini paʻi maikaʻi loa. Hiki iā ʻoe ke hōʻemi i kou ʻōpū, hoʻopau i ka pūhaka a hoʻoikaika i nā mākala nui.
2. ʻO kahi papa hana mai Kate Friedrich e ʻae iā ʻoe e hana ma luna a ma lalo abs, nā transverse a oblique nā mākala a me nā mākala lumbar.
3. Hoʻonui ka Fitball i ka pono o nā haʻuki. Ke hana nei me kahi pōpō paʻa, hoʻokomo ʻoe i ka hana o ka nui o nā mākala.
4. Hoʻokaʻawale ʻia ka papahana i nā ʻāpana, no laila hiki iā ʻoe ke hana i 20 mau minuke, 40 mau minuke a i ʻole 1 hola i kou makemake.
5. ʻO ka papa wale nō nā hana hoʻoikaika kino no ka ʻōpū a hala hoʻokahi hola, no laila e mākaukau no kahi ukana kaumaha o nā mākala nui.
6. Eia nō naʻe, kūpono ka papahana no nā pae mākau āpau: mai ka mea hoʻomaka a hiki i ka holomua. Hiki i nā mea hoʻomaka ke hoʻopōkole i ka manawa o ka haʻawina e pono ai.
Con:
1. I mea e hōʻemi ai i ka ʻōpū a me nā ʻaoʻao, pono ʻoe i ka hoʻoikaika cardio maʻamau. No laila, e hana wale me kēia polokalamu me ka ʻole o ka hoʻolālā aerobic - maikaʻi ʻole.
2. No nā papa e pono ai ʻoe kahi fitball a ʻoi aku kahi kinipōpō lāʻau lapaʻau.
Nā manaʻo e pili ana i ka papahana, ʻo Core Max lāua ʻo Kate Friedrich:
Polokalamu Core Max Kate Friedrich e kōkua iā ʻoe e alakaʻi iā ʻoe i kahi ʻano nui. Inā ʻo ka ʻōpū a me ka pūhaka kou wahi pilikia, a laila e kūpono kēia hoʻoikaika iā ʻoe ma muli o ka hiki ʻole i ke ala.
E ʻoluʻolu e hoʻomaopopo i kahi papahana hou aʻe na Kate Frederick no ka ʻōpū.