Kāhua Gym: ʻekolu hoʻomaʻamaʻa ikaika loa no nā pūʻulu puʻupuʻu āpau mai Kate Frederick

Manaʻo ʻoe ʻaʻole hiki i ka hale ke hana i ka hale hoʻoikaika kino? Ke wikiwiki nei ʻo Kate Friedrich e hōʻoluʻolu iā ʻoe inā ʻaʻole. E kōkua kahi papa hana ʻo Gym Style iā ʻoe e hana i nā pūʻulu mākala āpau ma ka home ma lalo o ke alakaʻi a ke kumu aʻo kaulana.

E wehewehe i ka mana o ka papahana ʻo Kate Friedrich Gym Style

ʻO Gym Style kahi paʻakikī o nā papahana ʻekolu i hiki ke hoʻomaʻamaʻa maikaʻi ʻia i koʻu kaila hoʻomaʻamaʻa ma ka hale hoʻoikaika kino. Hāʻawi ʻo Kate Friedrich iā ʻoe e hana ma luna o nā mākala ma ka home. He papa mana maʻemaʻe kēia me ka ʻole o nā māhele cardio a me nā hana wikiwiki. E hana ʻoe nā hoʻoikaika kino no nā pūʻulu muscle āpaume ka hoʻohana ʻana i nā ʻano kūpale. Me Kate e hiki ai iā ʻoe ke kūkulu i kahi kino kūpono mai ka ʻoluʻolu o ka home.

No laila, i ka Gimn Style i komo pū me nā hana 3:

  1. Back, poʻohiwi & Biceps (50 mau minuke). Māhele ʻia ka hoʻomaʻamaʻa i ʻekolu mau ʻāpana: no ka hope, nā poʻohiwi a me nā biceps. He maʻalahi loa ia, hiki iā ʻoe ke hana i ka hana ma ke ʻano holoʻokoʻa a i ʻole koho wale i ka pūʻulu mākia māka. Hoʻololi ʻo Kate Friedrich i nā haʻuki me nā dumbbells, kahi barbel a me kahi pēpili uila, akā ʻo ka hapa nui o nā hana i hana ʻia me nā dumbbells. Oe e Pono: dumbbells, barbell, laholio kaula, anuu anuu a me ka noho.
  1. Chest & Triceps (48 mau minuke). Inā makemake ʻoe e loaʻa nā umauma taut a me nā lima wīwī, a laila e hoʻāʻo i kahi Chest & Triceps paʻakikī. I ka hapa mua o ka papahana e hoʻomaʻamaʻa ʻoe no ka umauma: push-UPS, nā lima hānau me nā dumbbells a me ka press press. I ka lua o ka hapa e hana ʻoe i nā hana hoʻokaʻawale no nā triceps: nā pahu kuʻi hope, nā paʻi Palani, ka dumbbell bench ma luna o nā mea hoʻolōʻihi poʻo me ka dumbbell a me ka band elastic. Oe e Pono: dumbbells, barbell, laholio kaula, anuu anuu a me ka noho.
  1. mau wāwae (68 mau minuke). Kuhi kēia papa o nā hoʻoikaika i ke kino haʻahaʻa: nā wāwae a me nā kī. Holo ka hapa mua o ka papahana me nā lunges kuʻuna a me nā squats me ka barbel a me nā dumbbells. I ka lua o ka hapalua ke kali nei ʻoe i nā hoʻomaʻamaʻa kūpono me ka fitball a me ka band paʻa no ka hoʻopaʻa hou ʻana i nā wahi pilikia. Oe e Pono: dumbbells, barbell, laholio kaula, anuu anuu, kino poepoe.

ʻO ka hoʻomaʻamaʻa ʻana me Kate Friedrich e koi mau ai i kahi pono hana. Akā ʻaʻole ʻoe e mihi inā, me ka hoʻohui ʻana i nā dumbbells, e loaʻa iā ʻoe ke koʻokoʻo, ka mea paʻa a me ke anuu. He mea maikaʻi e hoʻokaʻawale i kāu hana, e hoʻonui hou iā lākou maikaʻi a ikaika hoʻi. Me kahi papahana hoʻoikaika kino Gym Style e kūkulu ʻoe i kino a hoʻonaninani kino me ke kipa ʻole ʻana i ka hale hoʻoikaika kino.

Lawe Style i ka hale hoʻoikaika kino ma ka liʻiliʻi 3 mau manawa i ka pule (1 kau ma ka lā). Hiki iā ʻoe ke hoʻohui i kēia paʻakikī me ka hoʻomaʻamaʻa cardio interval, inā makemake ʻoe e puhi i ka momona a hoʻomaikaʻi i ka hoʻomanawanui. Inā makemake ʻoe e hoʻonui i ka hoʻouka uila, hana i kēlā me kēia wikiō 2 manawa i ka pule. Ma muli o ka mahele ʻia ʻana o nā pūʻulu musele i mau lā, a laila nui kou manawa i loaʻa iā lākou ka manawa e ola ai.

ʻO ka maikaʻi a me ka maikaʻi ʻole o ka papahana Gym Style

Pros:

1. I loko o ka papahana Gym Style i hāʻawi ʻia i ka ukana no nā pūʻali puʻukū ma hope: biceps, triceps, poʻohiwi, umauma, kua, ʻūhā, wāwae. Hiki iā ʻoe ke hoʻomaikaʻi i ka maikaʻi o kou kino e hoʻokō i nā ʻano toned a nani.

2. ʻO kēia kaupaona maʻemaʻe me ka ʻole o ka hoʻoikaika kino cardio, no laila kūpono ka Gym Style no ka poʻe makemake e lilo i ka paona a makemake e hoʻopaʻa i koʻu kino. A ʻo nā mea hoʻi i loaʻa ke kaupaona kūpono, a i kēia manawa e hana wale ana ma luna o ka ʻāina.

3. ʻAʻole hoʻohana wale ʻo Kate Friedrich i nā dumbbells maʻamau a me ka bele, akā i nā pono hana hou aʻe: ka kinipōpō hoʻoikaika kino a me ka pēpili uila E kōkua kēia iā ʻoe e hoʻokaʻawale i ka hoʻomaʻamaʻa a hoʻokomo i nā hui puʻupuʻu hou.

4. Polokalamu hola ua mahele ʻia i nā ʻāpana he nui e like me nā mākala i hoʻomaʻamaʻa ʻia. ʻO kēia ka hiki iā ʻoe ke hoʻokaʻawale i kahi wikiō i nā kau 20-30 minuke, inā ʻaʻohe ou manawa e hoʻomaʻamaʻa ai no hoʻokahi hola.

5. Kūkulu maikaʻi ka papahana. Hoʻouka i nā hui āpau o nā mākala i mahele ʻia i ke kaulike: ka umauma-triceps i kekahi lā, nā poʻohiwi hope i kekahi, nā wāwae i ka hapakolu.

6. ʻAno i ka hale hoʻoikaika kino ʻaʻohe paʻakikī i hoʻohui ʻia a me nā ligament. ʻO nā hoʻoikaika ikaika wale nō no nā pūʻulu ʻokoʻa.

Con:

1. Pono ʻoe i nā pono hou aʻe. Makemake ʻia hoʻi e loaʻa i nā kaupaona like ʻole no ka kaohi ukana.

2. Hoʻomanaʻo i ka mea mua loa, kēia ʻAʻole ka papahana no ka pohō kaumaha, a kūkulu i kahi kino muscular ikaika.

ʻO nā wāwae wāwae ʻo Cathe Friedrich's Gym

Inā manaʻo ʻoe ma ka home ʻaʻole hiki iā ʻoe ke hoʻomaikaʻi i ka ʻāina o ke kino, a laila e hoʻāʻo i ka papahana Gym Style. Manaʻo mākou e hiki iā Kate Friedrich a me ka hoʻomaʻamaʻa maikaʻi ke hōʻoia iā ʻoe.

E nānā i kekahi:

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