Contents
Makemake e lilo i kaupaona, e hana ana i 10 mau minuke wale nō i ka lā? Hiki nō, ke lawe a kaʻa uila Zuzka uila. E hoʻāʻo i nā hana ikaika pōkole paʻakikī no ke kino holoʻokoʻa ZCUT Power Cardio & Strength Series.
Hōʻike papahana ZCUT Power Cardio & Ka ikaika Series
ʻAʻole ʻo Zuzka light kekahi o kēlā mau kaʻi aʻo i kū mai me kahi hoʻomaʻamaʻa hou a me ke kumu. Hoʻokomo pinepine ʻia kāna mau papahana kahi hoʻonohonoho maʻamau o ka hōʻoiaʻiʻo, akā hoʻoikaika ikaika loa. Lawe ʻo Zuzanna ma ke ʻano he plyometric maikaʻi, kahi e kuʻi ai kou puʻuwai a puhi pono i ka momona. No ka hoʻopau ʻana i kāna hana ʻaʻole pono ia i ka wikiō, hiki iā ʻoe ke hoʻopaʻa i ke ʻano o nā hana a me ka helu i makemake ʻia o nā repetitions, a hana maʻalahi iā lākou me ka ʻole o ka hana ma ka pakuhi.
ZCUT Power Cardio & Strength Series - kahi paʻakikī o nā hana HIIT ikaika loa i manaʻo ʻia puhi ʻana i nā calories, kahi hoʻemi o ka leo a me ke kani o nā mākala. Hoʻopili pū ʻia me 2 mau moʻohelu: Power Cardio (cardio workout) a me Power Strength (weight training). He palupalu a pololei ke kaila Zuzka, ʻaʻole e loaʻa iā ia ka "spark" a hoʻonāukiuki. Aʻo ka mea aʻo i hoʻokahi, a kāohi nui ʻia ke wikiō i ka hoʻonaninani. Akā no ka poʻe aloha i nā hana ikaika pōkole, kahi e pili pono ai kēlā me kēia minuke i ka hopena o nā hopena i kau ʻia.
ZCUT Mana Cardio Series
ʻO ka papahana ZCUT Power Cardio Series mai Suski light me 12 "o nā hana". Hoʻomaʻamaʻa me ke kaumaha o ke kino ponoʻī me ka ʻole o nā pono. Ma lalo i nā pale nā mea hoʻoikaika i hoʻokomo ʻia i kēlā me kēia hoʻomaʻamaʻa.
- Hana 1 (10 minuke): manawa ka hakaka ana (50 ʻO Burpees Huina, 10 Jump ʻO Tucks, 20 Jump Nā Lunges, 30 Pākuʻi Piʻi, 40 Jack Kicks).
- Hoʻomaʻamaʻa i kēlā me kēia lā. 2 (15 mau minuke): manawa ka hakaka ana (10 PILI loaa Up 20 Loaʻa squatting Lele, 30 aoao akemāmā Lele, 40 Nā Skaters, 50 ʻO nā poʻo, 60 Kiʻi-kukuli Pikiʻo ia i ʻO Plank, 70 plyo Lele).
- Hana 3 (10 minuke): 10 min AMRAP (10 lateral Jump Burpees, 10 Mule Kicks, 20 Crab Toe Toe, 10 Ab Splitters). Pono kahi ʻano paepae e hiki ai iā ʻoe ke lele (koho).
- Hana 4 (13 minuke): 5 Kālā o Hoʻomaʻamaʻa Tabata (180 ° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jumps).
- Hana 5 (10 minuke): Manawa Paʻa Paʻa-4 (10 Broad Jump Burpees, 20 High Knee Chair Toe Paʻi, 10 Tricep Chair Dips). No nā papa e pono ʻoe i kahi noho.
- Hana 6 (10 minuke): 10 min Hoʻomaʻamaʻa Kauwaena (Low Jacks Flying Jump Lunges, ʻaoʻao Burpees, Superheroes).
- Hana 7 (10 minuke): 10 min Hoʻomaʻamaʻa Kauwaena ( ʻO Sumo Jump Squat i nā Jump Hops Squat Normal maʻamau, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
- Hana 8 (15 minuke): Paʻa Manawa 3 Paona (Burpee me High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
- Hana 9 (12 minuke): Paʻa Manawa 2 Paona o (20 Jump Squats & Leg Lift, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
- Hana 10 (12 minuke): Paʻa Manawa 2 Paona (10 Hoʻokūkū 180 ° Burpees, 20 Low Jacks, 20 Bicycicle).
- Hana 11 (14 minuke): Paʻa Manawa 3 Paona (10 Kuli kiʻekiʻe & Push Up, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jumps, 20 Pike Hops).
- Hana 12 (14 minuke): Paʻa Manawa 2 Paona (10 Side Hops & 1 hoʻokūkū Burpee, 20 Pihi Pahu & Kick Ups 10 Pike Jump & Side Leg Lift).
Kūlike like nā hana āpau i kēlā me kēia. Pākuʻi ʻia ke kukui Zuzka nā hana plyometric, aerobic a me nā hana, e like me ka push-UPS, nā lele, nā lunges, nā burpees, nā hoʻomaʻamaʻa no ka ʻili, a pēlā aku. ʻO kā ʻoe wikiō wikiō "workouttime" e lōʻihi iki ana: ʻo ka mea mua, wehewehe ʻo Zuzanna i ke kumumanaʻo o nā hoʻomaʻamaʻa a me ke ʻano pololei. I ka wā e hiki mai ana hiki iā ʻoe ke kāpae i kēia ʻāpana.
ZCUT Mana ikaika Series
ʻO ka papahana ZCUT Mana ikaika Series mai iā Suski Lite pū kekahi 12 "o nā hoʻolālā". No nā haʻawina āpau ʻoe e pono ai i kahi mau dumbbells (2 kg), a i kekahi mau wikiō, pono ʻoe i kahi noho (hiki iā ʻoe ke hoʻohana i kahi anuu anuu). Ma lalo i nā pale nā mea hoʻoikaika i hoʻokomo ʻia i kēlā me kēia hoʻomaʻamaʻa.
- Hana 1 (11 minuke):manawa ka hakaka ana 2 Kālā (10 Manmaker, 10 Punch ʻEhā Punch, 100 Hops Mahele, 50 Squats Kaumaha).
- Hana 2 (11 minuke):manawa Nā Paʻa Kūʻē-4 (10 Lunges i mua-hope, 10 Santana Push Ups, 10 hoʻokūkū Burpees).
- Hana 3 (15 minuke):manawa ʻAʻa - 4 Kālā (10 Kaha i luna Nāomi Squat, 10 Side Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
- Hana 4 (13 minuke):manawa ka hakaka ana 3 Kālā (10 Weight Pistol Squats, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
- Hana 5 (14 minuke):Paʻa Manawa 3 Paona (20 Up Ups me Dumbbells, 10 Renegade Rows, 10 Deep Knee Lunges, 20 Alternating Dumbbell Swings). Pono ʻoe i kahi noho.
- Hana 6 (12 minuke):Paʻa Manawa 3 Paona (10 Burpee Step Ups, 30 Round Kicks me Backung Lunges, 10 Elevated Planks with Leg Lift, 10 Tricep Dips with Leg Lift). Pono ʻoe i kahi noho.
- Hana 7 (16 minuke):Paʻa Manawa 3 Paona (24 ʻO Chop Wood, 10 Plank Jumps & Push Up Side, 30 Leg Bridges me Dumbbells, Burpees 10 Knee Hug).
- Hana 8 (13 minuke):Paʻa Manawa 3 Paona (30 Ma luna o ka noho wāwae wāwae, 20 hāpai kiʻekiʻena wāwae kiʻekiʻe, kūlou i luna o nā lālani 12, 10 kiʻekiʻe kiʻekiʻe o ka papa kiʻekiʻe. Pono ʻoe i kahi noho.
- Hana 9 (13 minuke):Manawa Paʻa Paʻa-4 (10 Hops Squat Hops, 10 Push Push Hoʻohuli, 10 Push Press me Dumbbells, 10 hoʻokūkū Burpees). Pono ʻoe i kahi noho.
- Hana 10 (12 minuke):Paʻa Manawa 2 Paona (12 Lunge Curls me nā Lunges ʻaoʻao, 20 Plank Pulls, Dumbbell Swings 20, 20 Tricep Plank Leg Lift, Burpees 20 Dynamic).
- Hana 11 (14 minuke):Paʻa Manawa 3 Paona (30 mau lehele wāwae kiʻekiʻena, 10 ʻEkolu mau paʻipaʻi Push Ups & Burpee, 20 Noho i nā Wili). Pono ʻoe i kahi noho.
- Hana 12 (13 minuke): Paʻa Manawa 3 Paona (20 Weightats Overhead Squats & Side Leg Lift, Chair 40 Hops, 40 Back Lunges & Knee Ups, 10 Reptile Push Ups). Pono ʻoe i kahi noho.
I ke aʻo ʻana i ke kaʻina o ka Mana ikaika Series Zuzka e hoʻohana ai squats, lunges, papa, push-UPS, kekahi mau burpees, lele. Hele nā hoʻolālā i ka hana moʻohelu kālā i loko o nā pōʻai (ʻelua a ʻehā). Hoʻopili ʻia i loko o kēlā me kēia wikiō ʻaʻole i ʻoi aku ma mua o 5 hoʻoikaika kino.
Nā hiʻohiʻona o ka hoʻomaʻamaʻa
No ka Power Cardio & Strength Series ua hoʻopili ʻia i ʻelua papa ʻālima mākaukau i hana ʻia: no kahi Series o Cardio a me ka Series ikaika. Hoʻonohonoho ʻia lākou no 3 mau mahina o ka hoʻomaʻamaʻa 5-6 manawa i ka pule. ʻAʻole pono e hāhai i ka papa kuhikuhi, hiki iā ʻoe ke koho i nā mea hoihoi loa nāu no kāu mau papa me ka Zuzka light a hoʻohui iā lākou i kāu hoʻolālā hoʻoikaika kino.
E like me kāu e ʻike ai, ka hapa nui o ke wikiō kuhi i kekahi helu o nā hana hou no kēlā me kēia hoʻoikaika kino. He aha e hana ai inā ʻaʻohe ou manawa e hoʻokō ai iā lākou i ka manawa i hāʻawi ʻia, ʻo Zuzka? ʻElua āu koho: e hoʻokū paha i ka wikiō a hoʻopau i ka helu i makemake ʻia o nā hana hou. A i ʻole hoʻomau mau me ke kaʻi i ka hoʻāʻo e hoʻokō i ka maʻamau.
Inā ma mua o ʻē aʻe ʻoe i mua o ka wikiwiki o ke kumu, ma hope o ka hana ʻana i nā lula o ka hana hou ʻana hiki ke hele i ka hana hou me ke kali ʻole iā Suzanne. A i ʻole e ʻoi aku i ka helu kikoʻī o nā hana hou inā makemake ʻoe e hana pū me ka mea aʻoaʻo.
Eia kekahi, ʻo ka Power Cardio & Strength Series paʻakikī mai Suski Lite pū kekahi:
- Hoʻomehana ʻo Dynamic (7 mau minuke): hoʻomehana wela a me ke kau ʻana o nā mākala.
- hōʻeuʻeu Anu Down (7 mau minuke): kahi kīkī pōkole a hohola i nā mākala.
- Bonus Hoʻoikaika kino (10 mau minuke): kahi hoʻomaʻamaʻa bonus me kahi noho.
No kēlā me kēia hoʻoikaika hoʻoikaika e hana pono i ka hoʻomehana. E kōkua kēia i ka hōʻeha, hoʻonui i ka hana a hoʻomaikaʻi i kāu mau hopena. Me ka hoʻoikaika kino a me ke kākā ʻo ka hoʻoikaika kino he 25-30 mau minuke, ie ma ke ʻano he papahana.
Nā mea maikaʻi o nā papahana:
- ʻO ka hoʻomaʻamaʻa maʻamau, ʻaʻole helu i ka hoʻomehana a me ke kaʻe, mau wale nō nā minuke 10-15.
- Hōʻano kūpono: e hana ʻoe i kekahi mau hoʻoikaika kino (maʻamau iā 3-4), akā ʻo ka mea nui no ka momona momona e wikiwiki a kani i ke kino.
- Hoʻomaʻamaʻa ʻo HIIT ke ala kūpono loa e puhi i ka momona a hoʻomaikaʻi i ka maikaʻi o ke kino.
- ʻO ka nui o nā hana plyometric e kōkua iā ʻoe e hoʻomohala i ka mana o nā mākala a hoʻopau i nā wahi pilikia, ʻo ia hoʻi i ke kino o lalo.
- Aia i loko o ka papahana ka kalena mākaukau o nā papa i hoʻolālā ʻia no 3 mau mahina.
- I ka hoʻomaka o ke wikiō hōʻike i nā hana a pau, no laila hiki iā ʻoe ke loiloi pehea ʻoe e kūpono ai i kahi hoʻomaʻamaʻa kikoʻī.
- No ka Power Cardio Series Zuzka māmā ʻoe aneane ʻaʻole pono nā lako hou aʻe. No ka ikaika a me ka Power Series wale nō e pono ai nā dumbbells a i kahi noho papa ʻokoʻa.
ʻAʻole kūpono ka paʻakikī i nā mea hoʻomaka a me nā mea i loaʻa i nā pilikia olakino. Akā maikaʻi loa no ka poʻe aloha i ka hoʻoikaika kino a me ka hoʻoikaika pōkole. Inā ʻoe he peʻa o nā papahana i ke kaila TABATA, ka complex ZCUT Power Cardio & Strength Series mai Suski light e makemake ʻoe.
E nānā hoʻi: ʻO ka mea hoʻomaka hoʻomaka mai Suski māmā no nā pae mua a me nā pae kiʻekiʻe.