E hoʻoikaika kino me Denise Austin no nā wahi pilikia āpau me kahi pōpō yoga

Luhi i nā lima flabby, ka ʻōpū a me ka cellulite ma nā ʻūhā? ʻO ka manawa kēia e hoʻomaikaʻi ai i kou kinona! ʻO Denise Austin e hana ma nā wahi pilikia me ka fitball e hiki ke kōkua iā ʻoe me kēia.

Me kahi hoʻolālā maikaʻi mai Denise Austin no nā wahi pilikia āpau hiki iā ʻoe ke hoʻololi i kou kino ma ka hoʻoluhi a nani. E kōkua kahi papa o nā hoʻoikaika ʻana iā ʻoe e loaʻa nā wāwae wīwī, nā lima kuʻi, kahi ʻōpū palahalaha a me ka uha lahilahi.

No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:

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Ka wehewehe o ka hana Denise Austin: Ka Hōʻailona Aʻo & Loss Kaumaha

ʻAneʻane ʻaʻole hauʻoli kēlā me kēia kaikamahine me nā ʻāpana o kona kino. Hiki ke lilo i nā pūhaka, nā ʻūhā, nā lima, ʻōpū a me nā pūhaka. Hāʻawi ʻo Denise e hoʻopoina e pili ana i nā wahi pilikia ma muli o ka paʻakikī o nā hoʻoikaika kino no nā pūʻulu muscle āpau. E hana ʻoe i ka hana ʻana i kahi ʻano lahilahi a lahilahi, e hana nei i nā hoʻoikaika maʻalahi me nā dumbbells a me ka fitball. ʻO ka hoʻomaʻamaʻa mai Denise Austin kahi ala maʻalahi a me ka pono e loaʻa ai kāu kiʻi moeʻuhane.

He 40 minuke ka lōʻihi o ka papahana a ʻelua mau ʻāpana o 20 mau minuke i kēlā me kēia.

  • Hoʻolaʻa ʻia ka ʻāpana mua i nā mākala o ka ʻōpū, luna a me lalo o ke kino. E hana ʻoe i nā hoʻoikaika kino me nā dumbbells no ke kālai ʻana i kahi kiʻi lahilahi.
  • I ka ʻāpana ʻelua o ka haʻawina e hoʻomau ʻoe i ka hoʻoikaika ʻana i nā mākala, akā me ka hoʻohana ʻana i ka fitball. Kōkua ka kinipōpō hīnaʻi e hoʻonui i ka ukana a me ka huakaʻi bonʻoi aku ka nui o nā mākala.

No nā papa e pono ai ʻoe i kahi fitball, he mau dumbbells a me kahi moena ma ka papahele. Kūkā ʻo Denise Austin e lawe i nā dumbbells mai 0.5 a 1.5 kg (no nā mea hoʻomaka e ʻoi aku ka maikaʻi o ka noho ʻana ma ke kaupaona liʻiliʻi. Hana ʻia ka hapa lua o ka papahana me ka pōpō yoga, akā ua ʻōlelo ke kumu hiki iā ʻoe ke hana me ka ʻole. I kēia hihia, hoʻoikaika i kahi modifierade liʻiliʻi, akā ʻaʻole ʻeha ka hoʻokō ʻana. Kūpono ka paʻakikī i nā mea hoʻomaka a me nā poʻe me ka hoʻomākaukau maʻamau. Eia nō naʻe, inā hoʻohālikelike ʻoe i nā papahana me Jillian Michaels, hāʻawi ʻo Denise i kahi ukana ʻoi aku ka maikaʻi.

ʻO nā mea maikaʻi o ka papahana:

  1. Ua kiʻi ʻo Denise i ka hoʻoikaika kino kūpono loa no nā wahi pilikia āpau: nā lima, ka ʻōpū, nā pūhaka, ka pūpū a me nā ʻūhā. ʻO kēlā me kēia ʻāpana āu e ʻiʻini ai i kou kino moeuhane.
  2. Maʻalahi loa nā hana āpau, kāpae ʻia nā hui paʻakikī a me nā pūʻolo. Hoʻohui, wehewehe ka mea aʻoaʻo i ke kikoʻī i nā mākala āu e hana ai i kahi manawa i hāʻawi ʻia.
  3. Ke hele nei ka hana me Denise Austin i kahi wikiwiki, e nānā nui ʻoe i kēlā me kēia neʻe. ʻAʻohe mea hāpai pahū, hana wale i ka nā mākala.
  4. Kūpono ka papahana no nā mea hoʻomaka, hāʻawi ʻo Denise i kahi ukana kumukūʻai loa. Hiki ke hana i kēia paʻakikī i hoʻomākaukau no ka hoʻokō ʻana o nā "ʻAʻohe wahi pilikia" me Jillian Michaels.
  5. Hoʻohana nā haʻuki ma ka fitball i ka nui o nā mākala, ma muli o nā neʻe amplitude ʻoi aku. E ʻae kēia iā ʻoe e hoʻoikaika kino me ka maikaʻi.
  6. Ua unuhi ʻia ka papa wikiō i ka ʻōlelo Lūkia, no laila ʻaʻole ʻoe e nalo i nā ʻōlelo aʻoaʻo mai ke kaʻi.

Con:

  1. Inā makemake ʻoe ʻaʻole e hoʻoikaika wale i nā mākala, akā e puhi i ka momona, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i kēia papahana me ka ukana aerobic. E ʻike, ma kahi laʻana: ʻO nā hana ʻoi loa o ka home cardio 10 no 30 mau minuke.
  2. No nā papa e pono ʻoe i kahi fitball (ʻoiai inā makemake ʻoe hiki iā ʻoe ke hana maikaʻi me ka ʻole o ia).
ʻO ka hana abs a ʻoi loa & Weight Loss Stability Ball: Denise Austin

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