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Inā ʻoe e ʻimi nei i kahi papahana kiʻekiʻe kiʻekiʻe kūpono i kūpono i ka nui o nā haumāna a laila hāʻawi mākou iā ʻoe kahi papa hana mai Kate Frederick. Polokalamu ICE Conditioning Intermediate a i ʻole Extreme i hana kūikawā ʻia no ka hoʻomaʻamaʻa pae waena. Hiki iā ʻoe ke lilo i ka kaumaha, hoʻoikaika i nā mākala, hana i ke kino holoʻokoʻa ma ka home.
ʻO ka hōʻike o ka papahana ICE mai Kate Frederick
ʻO ka ICE kahi paʻakikī kūikawā, waena, aerobic a me ka hoʻomaʻamaʻa ikaika e ʻoiaʻiʻo e hoʻopiʻi iā ʻoe me kona ʻano a me ka maikaʻi. Hāʻawi ʻo Kate Friedrich Nā wikiō 19 o nā lōʻihi like ʻole e hoʻoikaika ai i nā pūʻulu muscle āpau, puhi ʻana i ka momona, hoʻonui i ka metabolism a hoʻomaikaʻi i ke kino. Wahi a nā noi lehulehu a Kate i hoʻomohala i kahi papahana e pili ana i ka hapa nui o nā mea hana, ʻaʻole wale nā pae holomua o ka hoʻomaʻamaʻa. Ua hoʻokomo ka mea paʻakikī i kahi wikiō pōkole e kōkua iā ʻoe e hoʻonui i ka ikaika o ka hoʻomaʻamaʻa.
Mahele o ka papahana ICE:
- 7 aʻo maʻamau no 40-50 mau minuke;
- 5 hoʻomaʻamaʻa ikaika wikiwiki no kēlā me kēia hui mākala o ke kino kiʻekiʻe (Hoʻonā Muscle);
- 5 mau hana cardio pōkole no ka hōʻā momona hou (Pū ʻia ka Blizzard);
- 2 mau hana pōkole (Icy Core).
Papa papahana - waena (awelika), akā nā haʻawina ke ao. Inā ʻoe e lawe i kahi dumbbell kaumaha a hoʻohui i ka wikiō hoʻomaʻamaʻa Blizzard Blast, a me nā pae kiʻekiʻe o ke aʻo e like. Inā koho ʻoe i ka hoʻolālā haʻawina no nā mea hoʻomaka, a hiki i nā mea hoʻomaka ke kū i ka paʻakikī. ʻAʻole like me nā papahana ʻē aʻe Kate Friedrich, i kēia moʻo ʻaʻole pono ʻoe i kahi papa inoa papa inoa. Hoʻohana nui ʻia nā dumbbells, i kekahi manawa paepae i luna a me kahi fitball, ʻelua band wīwī wikiō.
Nā pono o ka papahana ICE:
- Hāʻawi i 19 mau ʻano hoʻoikaika kino ʻokoʻa no ke kino holoʻokoʻa
- Ua hana ʻo Kate Friedrich i kahi hui kūpono o ka cardio a me nā kaumaha o ka mana
- E kōkua ka paʻakikī iā ʻoe e kuni i ka momona a hoʻoikaika i nā mākala, a hoʻomaikaʻi i ka maikaʻi o ke kino
- Hiki iā ʻoe ke hoʻohui i nā wikiō lōʻihi a pōkole hoʻi e hana i kā lākou mau papa ʻoi loa
- Ma muli o ka papahana hoʻomaʻamaʻa like ʻole ʻaʻohe manawa e luhi ai
- ʻAʻole like me nā papahana ʻē aʻe ʻo Kate Friedrich, pono ʻoe i nā pono hana like ʻole. ʻO nā dumbbells nui, i kahi wikiō ʻokoʻa - pae anuu.
Ke hāʻawi nei ʻo Kate Friedrich kekahi mau ʻano mea o nā kalena no 4 mau pule: no ka pae komo (Papa ʻEkahi), pae waena (Papa ʻElua) a pae kiʻekiʻe (Papa ʻEkolu). Kūlike nā pae i ka lōʻihi o nā papa o kēlā me kēia lā. Hiki iā ʻoe ke koho i kekahi o kēia mana ʻekolu o ka kalena e like me kāu pae o ka mākaukau, a hiki ke hele i nā pule he 12 a pau, e hoʻonui mālie nei i ko lākou hoʻoikaika kino.
Ma ka pae mua e hana wale ʻoe i nā hoʻoikaika kino a hana i 5 mau manawa i ka pule no 40-45 mau minuke. I ka lua a me ke kolu o ka pae i hoʻohui i kahi hoʻolālā bonus pōkole a hoʻonui ʻia ke alapine o nā papa i 6 mau manawa i ka pule. Ma waho aʻe o ka papahana ICE he nui nā kalena koho kāwili ʻia me nā papa hana ʻē aʻe ʻo Kate Frederick.
ʻO ka hui ʻana o The ICE hoʻomaʻamaʻa Series
No laila, i loko o ka papahana ʻo ICE Series kahi 19 hoʻoikaika kino, me 7 mau wikiō lōʻihi lōʻihi no 40-45 mau minuke a me 12 mau wikiō pōkole no 10-20 mau minuke.
Nā hana maʻamau:
- Metabolic Ka huina kino (45 mau minuke). ʻO ka hoʻomaʻamaʻa ikaika no nā mākala o ke kino holoʻokoʻa, kahi e hoʻopili ai i nā hana me ka ukana ma nā pūʻulu nāhelehele. He ikaika loa ka hoʻomaʻamaʻa ʻana, no laila e ikaika ʻoe e puhi i nā calorie. Nā pono hana: dumbbells.
- ʻO Chiseled luna kino (40 mau minuke). ʻO ka hoʻoikaika kino no nā mākala o ke kino kiʻekiʻe: nā lima, nā poʻohiwi, ka umauma, kua, abs. ʻO Basically hāʻawi ʻo Kate i nā hoʻoikaika kaʻawale, ʻo ka ʻāpana ʻelua o ka haʻawina ma ka moena. Nā pono hana: dumbbells.
- ʻO Chiseled Pau kino kiwi (45 min). Hoʻomaʻamaʻa kau no ke kino haʻahaʻa, kahi e hoʻopili ai i ka cardio a me ka hoʻoikaika kino no ka hiʻupuʻu a me ka puʻupuʻu. Nā pono hana: dumbbells.
- kīpaku hoomoana Kaapuni (45 mau minuke). Hoʻomaʻamaʻa wāwa me ka anuu pae, ʻo ia hoʻi nā puni 6. Hoʻopili kēlā me kēia puni i nā hana 4 no ke kino o lalo i ke kino o luna, no ka hoʻoikaika i ka ʻili a me ka cardio. Kūpono nā hoʻolālā no 1 mau minuke. Nā pono hana: anuu anuu, dumbbells.
- Pōhaku 'm Kāpena 'm Pahu kik (45 mau minuke): ka hana cardio ikaika e pili ana i nā hana plyometric a me nā hana o ka kickboxing. E hoʻomākaukau i ka hou! Lako pono: ʻaʻole pono.
- Low Ka hopena hou (45 minuke e holo ai) ka hana a ka cardio hopena haʻahaʻa e hōʻā i nā mākala momona a me nā leo. Aia ka papahana i ʻelua ʻāpana. I ka ʻāpana mua o ka hoʻolālā pono ʻoe i nā dumbbells wale nō, i ka ʻāpana ʻelua pono ʻoe e manaʻo i nā hoʻolālā me ka pae-anuu. Pono hana: anuu anuu (i ka hapa lua), dumbbells māmā.
- E ka Moena: Mau wāwae & ʻO Glutes (45 mau minuke): ka hopena haʻahaʻa o ka hoʻoikaika kino no nā hiʻupuʻu a me nā puʻupuʻu ma ka papahele, kahi e hoʻopili ai i ka papahele me ka fitball a me ka band elastic. Kūpono no nā poʻe me nā kuli pilikia. Nā pono hana: kinipōpō hoʻoikaika kino, pā paʻa uila
Nā hana pōkole no ka mākala (Muscle Meltdown)
Nā hana pōkole no nā pūʻulu pākahi o ke kino kiʻekiʻe: biceps, triceps, poʻohiwi, umauma, kua. Penei ka papahana: e ʻike ʻoe i nā hoʻolālā 5 i hana hou ʻia i nā puni he 3. Hana ʻia kēlā me kēia hoʻoikaika ʻana no 12 repetitions, no laila hiki iā ʻoe ke kiʻi i kahi dumbbells kaumaha a nui paha (3-10 kg). E nānā ʻoe i ka toning a me ka hoʻoikaika ʻana i kou mau mākala.
- Nā huaheo (15 minuke). Hoʻopili pū i nā hoʻoikaika ikaika aʻe no nā biceps: Kū ʻo Curl, Kū ʻo Hammer Curl, Preacher Curl, Hoʻohui Hammer Curl, Hoʻololi Hoʻolaha. Nā pono hana: dumbbells, fitball.
- triceps (13 minuke). Nā hana hoʻoikaika kino no nā triceps: Nā Extension Tricep Overhead, Kickbacks, Dips, Hoʻomoe i nā Tricep Extension, Press Grip Press. Nā pono hana: dumbbells, anuu / pae.
- poʻohiwi (15 minuke). Hoʻopili pū i nā hana ikaika aʻe ma nā poʻohiwi: ʻO Press Press, Row pono, kū i luna o ka ʻaoʻao ʻaoʻao, hoʻāla o mua, paʻa hope i ka kinipōpō. Nā pono hana: dumbbells, fitball.
- umauma (15 minuke). Hoʻopili pū i kēia i nā hoʻoikaika ikaika no nā mākala pectoral: Hoʻokomo i nā Push-up, Press Bench Flat, Flat Bench Fly, Incline Bench Press, Incline Bench Fly. Nā pono hana: dumbbells, anuu / pae.
- Back (20 minuke). Hoʻopili pū i kēia i nā hoʻoikaika ikaika no ka hope: Hoʻokahi Pūlima ʻĀlima, Pullover, Hoʻokahi ʻAlima Paʻa, One Pullover lima, Deadlift. Nā pono hana: dumbbells, anuu / pae.
Hoʻomaʻamaʻa cardio pōkole (Blizzard Blast)
ʻO kēia mau papa hana pahū he mea hoʻohui maikaʻi loa ia i nā papahana nui e kōkua iā ʻoe e hoʻonui i ka pono o ka hoʻomaʻamaʻa ʻana a lawe iā lākou i pae kiʻekiʻe. Ikaika nā hana, e hoʻāla koke lākou i ka helu o kou puʻuwai a wikiwiki i ka nalo ʻana o ka momona. Hiki iā ʻoe ke holo pakahi iā lākou i nā lā ke loaʻa ka manawa liʻiliʻi no ke olakino. Mai poina wale nō e hana i ka hoʻomehana a hoʻopaʻa i ka kaʻawale.
- Metabolic Ka huina kino (12 minuke). Nā 10 hoʻoikaika kino no ke kino holoʻokoʻa: cardio, mahele kiʻekiʻe, ʻaoʻao haʻahaʻa, KOR. Nā pono hana: dumbbells, anuu anuu.
- ʻ .hū kino ʻoki ʻo Chiseled (17 minuke). Hoʻopili pū me nā kaupaona he 12 a me nā hana plyometric no nā ʻūhā a me nā puʻupuʻu. Nā pono hana: dumbbells.
- kīpaku hoomoana Kaapuni (12 minuke). Loaʻa nā kaupaona 8 a me ka cardio me nā dumbbells a me ka platfomr ʻanuʻu e hana i nā hui puʻupuʻu. Nā pono hana: dumbbells, anuu anuu.
- Pōhaku 'm Kāpena 'm Pahu kik (14 minuke). Hoʻopili pū kekahi i nā pūʻā mai ka pahu pahu a me ka plyometric. Lako pono: ʻaʻole pono.
- ʻO ka hou ka hopena haʻahaʻa (12 minuke). Nā 7 hoʻoikaika kino me ka anuu anuu, me nā hoʻoikaika i ka lele ʻana. Pono hana: anuu anuu.
Nā hana pōkole (Icy Core)
He hoʻomaʻamaʻa maikaʻi loa kēia no ka pahu, hiki iā ʻoe ke hoʻopili i kekahi haʻawina, i mea e ikaika ai ka leo i ka ukana ma ke kaomi. ʻOiai pili ka ʻōnaehana muscular i ka ʻaneʻane i nā hoʻolālā āpau a pume ʻia i ka hana nui ʻole, ʻaʻole ʻeha ka hoʻomaʻamaʻa hou ʻana no ka cor.
- Icy Core 1 (10 minuke). Nā 11 hoʻoikaika kino ma ka papahele kaomi me nā dumbbells.
- Icy Core 2 (13 minuke). Nā 10 hoʻoikaika kino ma ka papakū kaomi me nā dumbbells a me ka band paʻa.
ICE - ʻo ia ka maʻa maʻa no ka hoʻomaʻamaʻa ʻana mai Kate Frederick. Hoʻopili ka papahana i ka cardio like ʻole a me ka hoʻomaʻamaʻa ikaika e kōkua iā ʻoe e pume i nā mākala a puhi i ka momona. He maikaʻi loa ka paʻakikī a loaʻa i nā poʻe āpau. E hoʻāʻo!
E nānā hoʻi: Fit Split: papahana hoʻokaʻawale hou mai Kate Frederick.