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Inā ʻoe e ʻimi nei i ka hoʻomaʻamaʻa leʻaleʻa, ikaika a me ka maikaʻi, aia i mua ou. ʻO Hip Hop Abs ka mea hoʻomaʻamaʻa kaulana ʻo Shaun T kahi papahana kūikawā na Kaumaha-kaumaha, hoʻopaʻa i ka kaomi, ka hana ʻana o ka lahilahi o nā ʻūhā a me nā puʻupuʻu nā mea a pau i ke kaila hulahula!
E pili ana i ka papahana Hip Hop abs Shaun T.
He papahana ʻo Hip Hop Abs o ka mea hoʻomaʻamaʻa ʻAmelika ʻo Shaun T. ʻIʻike ʻia ʻo ia i nā mea he nui e like me ka mea nāna i hana i ka hana pupule ʻo Insanity a me Insanity Max 30. Eia nō naʻe, ʻo ka papahana ʻo Hip Hop Abs, ʻoiai he papa maikaʻi loa ia no ka hōʻemi kino, akā he kumu kūʻai a akahai ia. E hulahula ʻoe, e nalo ana i nā calorie, e puhi ana i ka momona a me ka hoʻomoe ʻana i kahi abs piha, nā pūpū paʻa a me nā wāwae wīwī.
Mālama ka papa i hoʻokahi mahina a loaʻa i nā hana he nui he 25 a 45 mau minuke. Ua ʻōlelo ʻo Sean hiki iā ia ke lilo ma mua o 20 kg a e hoʻokō i kahi kaomi pono wale nō mahalo i hip-hop. Ke hana nei i nā neʻe a me nā ʻanuʻu like ʻole i ka mele mele, hiki iā ʻoe ke lilo i ka kaumaha a hoʻopaʻa i kou kino. ʻAʻole pili ka papahana Shaun T i ka crunch kuʻuna, a me kona hopena no ka ʻōpū e pili ana i ke kumumanaʻo o "Lean, huli a huki".
Eia naʻe, ʻaʻole kūpono ka hoʻoikaika kino ʻana no ka poʻe e hana ana no ka ʻōpū palahalaha wale nō. ʻO ka mea mua, ke kumu no Hip Hop Abs - hoʻoikaika kino aerobic, no laila lilo kou momona i loko o ke kino. ʻO ka lua, ʻo kekahi o nā ʻano hoʻoikaika i ka papa e hoʻopaʻa wale i nā pūhaka a me nā pūkuʻu. Hāʻawi ʻo Shaun T i kahi ʻoiaʻiʻo papahana piha e hana i kahi kiʻi lahilahi.
I ka papa kumu Hip Hop Abs komo pū nā hana i lalo:
- Cardio Kuni Mu momona (30 minuke). E hoʻomākaukau e puhi i ka momona me nā neʻe hulahula ma muli o ka hip-hop. ʻO kēia hana hoʻoikaika kino maoli kahi hana nui i ka papahana - e hana ʻoe ia ma ka alemanaka ma mua o nā mea ʻē aʻe.
- Mai ke kālai ʻia (24 min). Hoʻomaʻamaʻa kūpono no ka paʻi me ka ʻole o nā wili maʻamau. Hiki iā ʻoe ke hoʻomaʻamaʻa i nā mākala ʻōpū me nā neʻe hulahula. ʻO nā minuke 5 hope loa e hoʻolālā ʻoe ma kahi moena.
- Pau Kino Kino (40 mau minuke). Hoʻohui ka hana i ka ʻāpana hulahula a me ka ukana o ka mana me nā dumbbells no nā io o ke kino holoʻokoʻa.
- Hip, Buns, a me nā ʻūhā (25 mau minuke). Hoʻomaʻamaʻa no ke kino haʻahaʻa. ʻO ka hapa mua o ka papa e hulahula ʻoe i hip-hop, e pili ikaika ana i nā ʻūhā a me nā pūpū. A i ka hapa lua o ka papahana ke kali nei ʻoe no ka hoʻoikaika kino ma ka moena no nā mākala o ke kino haʻahaʻa.
- ʻO Minute Hope loa (5 mau minuke). ʻOiai i loko o kahi manawa pōkole o ka manawa e hoʻoikaika ʻoe i nā mākala o ka ʻōpū e hana nui. Hiki i kēia mau minuke ʻelima ke hoʻohui i kekahi o nā lā hoʻomaʻamaʻa i kou manaʻo.
He hoʻolālā hoʻoikaika ʻo Hip Hop Abs i nā kau ʻaoʻao ʻē aʻe no laila ʻaʻole pono ʻoe e hana i kekahi mea i kā lākou iho. I kēia papa ʻo Shaun T ua hoʻohui pū ʻia kekahi mau hana bonus, kahi e aʻo ai ʻo ia iā ʻoe i ke kumu o ka hulahula. Ma mua o ka holo ʻana o ka papahana e nānā pono i ka wikiō Nā mea huna iā Flat Abs, kahi e kamaʻilio ai ka mea aʻoaʻo e pili ana i ka hoʻomaʻamaʻa a me ka hana o ka nūpepa.
ʻO kahi hiʻohiʻona o nā hana i makemake nui ʻia a Shaun T
Nā Hopena Hopena Hop Hop Hop: ʻelua mahina
Inā ua hoʻopau maikaʻi ʻoe i ka mahina mua o Hip Hop Abs, hiki iā ʻoe ke hoʻomau i nā papa me nā lālani holomua ʻo Hip Hop Abs Ultimate Hopena. Hāʻawi ʻo Shaun T iā ʻoe i 3 mau hana hou (+ hoʻokahi wikiō bonus) e kōkua iā ʻoe e kuni i nā mea ʻoi aku ka nui a ʻoi aku ka maikaʻi e hana i ka hoʻomaikaʻi ʻana i nā helu.
I ka moʻo Hip Hop Abs Ultimate Loaʻa nā hualoaʻa i kēia mau wikiō:
- ʻO ka Cardio Burning momona 2 (45 mau minuke). ʻOi aku ka lōʻihi o ka cardio ʻoi aku ka nui ma mua o ka mahina mua. Puhi i ka momona me ka hoʻomaʻamaʻa hulahula ma hip-hop me nā mea o ka aerobics.
- ʻO Ab Sculpt 2 (30 minuke). ʻO ka hoʻolauleʻa hula me nā dumbbells no nā mākala o ka ʻōpū a me ka ʻōnaehana muscular. ʻO ka papa he 10 mau minuke o ka papa ma ka papahele.
- Huina kino Kino 2 (45 mau minuke). Hoʻomaʻamaʻa kau me nā dumbbells no ka puhi ʻana i ka momona a me ka hoʻoikaika ʻana i nā mākala o ke kino holoʻokoʻa.
- E aʻo i ka hula e kiʻi iā Abs a make e hoʻāʻo ana (20 minuke). Hoʻomaʻamaʻa hula hula cardio me ka lako ʻole.
Pāʻina Hula Hop Hop Hop: 5 mau hoʻolālā hou
Ma hope o ka kūleʻa o Hip Hop abs Shaun T hoʻokuʻu i kahi papa o nā papa kahi e hoʻohui maikaʻi loa i kāu hana i kēlā me kēia lā. I loko o ka pāʻina ʻo Hip Hop Abs Dance Party Shaun i hui pū ʻia 5 mau wikiō like ʻole no ka pohō kaumaha a me ke kino hoʻomaikaʻi. Hoʻohuli iā lākou i ka hebedoma a hoʻohui paha iā lākou no kahi hoʻololi i ka hoʻomaʻamaʻa mua.
I loko o kahi moʻo o Hip Hop Abs Dance Party i komo i kēia mau wikiō:
- ʻO Groove Cardio (40 mau minuke). Hoʻomaʻamaʻa hula ma ka hip-hop me ka ʻole o nā pono hou aʻe no ka puhi ʻana i nā calorie a me ka hoʻopau ʻana i ka nui o ke kaupaona.
- Kino Paʻa (35 minuke). ʻO ka hana hula me nā dumbbells no ka puhi ʻana i ka momona a me ka hoʻoikaika ʻana i nā mākala. ʻOi aku ka maikaʻi o Dumbbell e lawe i ka liʻiliʻi: 0,5-1 kg.
- ʻO Rockin Abs (30 minuke). Hoʻomaʻamaʻa waena i ke ʻano hulahula c nā kaupaona no nā mākala ʻōpū a me ka ʻōnaehana muscular ma ke ʻano he nui.
- ʻO Booty Shakin (40 mau minuke). ʻO ka hoʻomaʻamaʻa hulahula ʻaʻā momona me ka ʻole o nā pono, me ke koʻikoʻi i ka haʻahaʻa o ke kino, ʻoi aku i nā kī.
- 5 mau minuke mai ka blaster (5 mau minuke). ʻO kahi hoʻonohonoho pōkole o nā hoʻoikaika kino no nā ʻōpū o ka ʻōpū e hana ʻia ʻoiai e kū ana.
ʻO nā mea maikaʻi o ka papahana Hip Hop Abs mai Shaun T.
1. Hiki iā ʻoe ke lilo i ka hulahula kaumaha! E like me hip-hop, hoʻohana ʻo Shaun T i nā ʻano ʻāpana e hoʻāla i ke mele. Leʻaleʻa a ikaika ka papa kuhikuhi.
2. ʻOiai ʻaʻole ʻoe ʻike pehea e hulahula ai, hiki iā ʻoe ke holo me ka palekana i ka hoʻokō ʻana o ka papahana. ʻAʻole hiki i nā neʻe paʻakikī a me nā hui kūpilikiʻi ma aneʻi.
3. Hoʻohui maikaʻi ka papahana i ka mana a me ka hoʻoikaika aerobic. Mākaukau e puhi i ka momona a hoʻoikaika i nā mākala.
4. Hoʻohana ʻo Shaun T i kahi hana o "Kulou, huli a huki" e hana i kahi ʻōpū palahalaha. ʻAʻole pono i kahi kaomi pōhaku paʻakikī no hoʻokahi hola i ka lā e hoʻokō i kahi 6 pack.
5. ʻO ka neʻe, hoʻohana iā Shaun e kōkua iā ʻoe e hoʻomohala ka wikiwiki a me ka hoʻohui ʻana.
6. Mai poina i ke kaʻa aʻo e pili ana i ka ʻaoʻao haʻahaʻa o ke kino. Hoʻokaʻawale i nā kau i hoʻolaʻa ʻia i nā pūhaka a me nā puʻupuʻu.
7. Hip-Hop Abs - kahi papa hana piha a hoʻokomo i nā hana no nā wahi pilikia like ʻole. ʻAʻole pono ʻoe e kiʻi i kahi papahana hou a hana i kahi hoʻolālā hoʻoikaika - mākaukau ia.
8. Ua hana ʻo Shaun T i kekahi mau māhele "bonus", no laila kāu papahana hoʻomaʻamaʻa ʻaʻole kau palena ʻia i hoʻokahi mahina, a hala 3-4 mau mahina paha.
E like me kāu e ʻike ai, he nui nā keu pono o ka papahana ʻo Hip Hop Abs. Me ka hoʻoikaika mau e kōkua ia e alakaʻi iā ʻoe i ke kinona piha i loko o hoʻokahi mahina.
E nānā hoʻi: Nānā T25 - polokalamu maikaʻi a maikaʻi hoʻi mai Shaun T.