Contents
Makemake ʻaʻole wale e lilo i ka kaumaha, a hoʻoikaika i nā mākala a hana i ka nui o nā mākala? Hāʻawi mākou iā ʻoe hoʻomaʻamaʻa ikaika ma ka home HASfit mai no nā hui mākala āpau e kōkua iā ʻoe e hoʻomaikaʻi i ka ʻāina o ke kino. Hoʻohui ʻia, hoʻolaha nā mea hoʻomaʻamaʻa i ke kikowaena youtube a hāʻawi he lālani 30 o nā papahana hoʻokō kānāwai no ka ulu ʻana o nā mākala a kūkulu i kino ikaika.
Polokalamu Hoʻolālā Muscle 30 Lā: hoʻomaʻamaʻa kaumaha ma ka home
Ua hoʻomohala ʻia nā kumu aʻo HASfit (Joshua Kozak a me kāna wahine ʻo Claudia) kahi hoʻolālā hoʻolālā manuahi 30 lā no ka ulu ʻana o nā mākala i ka home. He papahana kūpono ʻo 30 Day Muscle Building Program o kēia ʻano, kahi mea e kōkua iā ʻoe e hoʻonui i kou ikaika a hoʻomaikaʻi i ke ʻano o ke kino. Kūpono ka paʻakikī no ka hana ʻana i ka waena waena i kahi pae holomua o ke aʻo ʻana ma o nā loli like ʻole o ka hoʻoikaika kino a me ka wikiwiki o ka hoʻokō ʻana.
Aia pū ka papahana 20 mau hana like ʻole, no laila hōʻoia ʻia ʻoe ʻaʻole e luhi a monotonous. ʻO ka hoʻokaʻawale ʻana i nā kau mehana a me nā hōʻoluʻolu e lawe iā ʻoe ma kahi o 30 mau minuke i kēlā me kēia lā me hoʻokahi lā o ka pule. Noho paha i kahi lā ʻē aʻe (ʻaʻole ma ka kalena) i kāu makemake, akā hoʻi, e hoʻihoʻi i ka manawa 1 manawa i ka pule e pono ai. I kekahi mau lā e hāʻawi ʻia ʻoe i ka hoʻomaʻamaʻa e koho mai: Kuhi (cardio-load) a i ʻole Hana iā Flex (ka mana ukana no nā pūʻulu muscle āpau) kaukaʻi ʻia i kāu mau pahuhopu a me kāu mau pono.
Hiki iā ʻoe ke hana hou i kahi hoʻolālā he 30 mau lā i kou makemake. Akā aʻoaʻo ka poʻe aʻoaʻo e hoʻonui i ka kaumaha i hoʻohana ʻia no kēlā me kēia hoʻoikaika kino e hōʻalo i ka plateaus a me ka stagnation. E komo kēia hoʻonohonoho mana o nā kāne a me nā wāhine. Eia naʻe, ʻaʻole pono e hopohopo nā kaikamahine i ka hoʻonui nui ʻana o ko lākou kino i ka nui o ia ʻano aʻo. Ma muli o nā haʻahaʻa haʻahaʻa o ka testosterone testosterone ʻike nui ʻia i ka nui o nā mākala e luhi loa no nā wahine.
Palena iki e pono ai no kēia papahana hoʻoikaika kino ma ka home - ʻelua paʻa dumbbells (hoʻokahi māmā māmā a hoʻokahi kaumaha). Pili ke kaupaona o dumbbells i kāu pae o ka hoʻoikaika kino a hoʻoholo pono ʻia ka empirically. ʻAʻole ʻoe e maʻalahi, pono e hana i ka hope ma ke kaohi o ke kiʻekiʻe, akā pono ʻoe e hāhai i ke ʻano pololei o nā hana.
As lako hou pono ʻoe: kahi noho, he poepoe hoʻoikaika kino, barbel, pā, kalekeke, expander, akā ʻaʻole koi ʻia lākou. Eia naʻe, ʻo kēlā me kēia papa e hana i nā hoʻolālā e waiho ana i mea makemake ʻia. Hiki iā ʻoe ke hoʻohana i kekahi mau noho, he mea kūapo ia no kahi pae a fitball paha. Eia nō naʻe, kēia hoʻomaʻamaʻa hoʻoikaika paʻakikī no ka ulu ʻana o nā mākala ka palena iki o pono ʻole nā pono like ʻole me nā papahana like:
- P90X me Tony Horton: polokalamu mana no kou home
- ʻO ka hana kiʻekiʻe loa 90 lā: kahi papahana mana nui
- ʻO ka holoholona holoholona: ka hoʻomaʻamaʻa ikaika paʻakikī no ka ulu ʻana o nā mākala
ʻO kahi koho o ka hoʻomaʻamaʻa kaumaha no ka ulu ʻana o nā mākala mai HASFit
Inā ʻaʻole ʻoe makemake e komo i kahi pilikia o ka mana, hiki iā ʻoe ke hoʻopili wale i nā wikiō pākahi i kāu hoʻolālā hoʻoikaika kino. Ma lalo mākou e hāʻawi nei i ka hoʻomaʻamaʻa ikaika ma ka home HASfit mai kino luna a lalo kino. ʻAʻole ʻeʻe i ka hoʻomaʻamaʻa ʻana i ka ʻili i kēia hōʻiliʻili. E hōʻiliʻili ʻia lākou i loko o kahi ʻatikala ʻokoʻa, no ka mea ke hōʻike nei ke kahawai i nā wikiō like ʻole no nā mākala ʻōpū.
Kaha ʻia kēlā me kēia ʻano hana me kēia Kūkulu ʻiʻo (ke kūkulu ʻana i nā mākala) a ua hoʻokomo ʻia lākou āpau i kahi papahana ākea 30 Polokalamu Kūkulu Muscle ma ka home. Ua hāʻawi mua mākou iā ʻoe i kahi hoʻomaʻamaʻa ikaika mai HASfit, a ua ʻōlelo ʻia no ka hoʻokō ʻana ma ke ʻano he hoʻomaʻamaʻa kaumaha. Eia nō naʻe, ke wikiō o kahi moʻo hou i hoʻolālā pono ʻia no ke kūkulu ʻana i nā mākala.
Hoʻonohonoho kēlā me kēia wikiō i nā hana i hoʻokomo ʻia i ka hana. Inā hoʻohui ʻia nā hoʻoikaika kino i hoʻokahi hui e like me ka leka (e laʻa, A1 a me A2), no laila ua hoʻololi ʻia kēia mau hoʻoikaika kino. Hōʻike nā helu i ka helu o nā hana hou. No ka mea kela a me keia hoʻoikaika kino, pono ʻoe i dumbbells. Koho nā pono hana ʻē aʻe. ʻO ka hapanui pinepine, hōʻike ʻo Claudia i kahi ʻano me nā dumbbells, a hoʻohana ʻo Joshua i ka ʻaukā, ka lāʻau, ka expander. ʻO kēia hoʻomaʻamaʻa kaumaha ma ka home kūpono no nā kāne a me nā wahine.
ʻO ka hoʻomaʻamaʻa ikaika ma ka home no ka pupu a me nā wāwae
1. 30 Min Ke hoʻoikaika wāwae wāwae hoʻoikaika kino home ma nā hoʻoikaika kino home.
No kekahi o nā hoʻoikaika i kēia hoʻomaʻamaʻa ikaika e pono ai kahi noho / noho / paepae.
- A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
- B1: 1 ¼ Pākuʻi mua Dumbbell x12 x10 x8
- B2: Dumbbell Bulgarian Hip Hinge x12 x10 x8
- C1: Nā Squats Hack Squats / Nā Kiʻekiʻe Kiʻekiʻena x12 x10 x8
- C2: ʻO Dumbbell Stiff Leg Deadlift / Toes Hoʻokiʻekiʻe x12 x10 x8
- D1: Hoʻopiʻi Dumbbell i 3 × 8
- D2: DB Side Lunge / ʻaoʻao kiʻekiʻena Lunge 3 × 8
- E1: Dumbbell Squats + Calf Raise x 4 Tabata puni o 20 kekona hana / 10 kekona hoʻomaha
2. 30 Minute Ke hoʻoikaika wāwae wāwae hoʻoikaika kino e kūkulu i ka mākala
Kettlebell, barbel, kinipōpō hoʻoikaika kino / koho - pono ʻole.
- A1: DB / Barbell Squat x15 x12 x10 x8
- B1: DB ʻO Bulgarian Squat x15 x12 x8
- B2: DB Sumo DL / Barbell x15 x12 x8
- C1: DB Paʻa Lunge x12 x10 x8
- C2: DB Posterior Swing / Kettlebell x12 x10 x8
- C3: DB Split Squat / Barbell x12 x10 x8
- D1: ʻO Barbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
- D2: DB Reverse Lunge 131 Tempo 3 × 8
- E1: Hoʻokiʻekiʻe nā keiki bipi i mua ma mua x 30 kek
- E2: Hoʻokiʻiliʻi nā keiki bipi i x 30 sek
- E3: ʻO nā manamana wāwae ma ka bipi keiki e hoʻāla x 30 kek
ʻO ka hoʻomaʻamaʻa ikaika ma ka home no nā hui puʻupuʻu pākahi
3. 30 Min Back a me ka hana Bicep e kūkulu i ka mākala
Pono ʻoe i kahi kāwele. Rod - pono ʻole.
- A1 Maʻamau / DB Maʻamau x15 x12 x10 x8
- B1 Kūlou Ma luna o ka lālani / DB x15 x12 x10 x8
- ʻO B2 Zottman Curls x15 x12 x10 x8
- C1 Kaulana Kaulike x12 x10 x8
- C2 One Arm Row + Wili x12 x10 x8
- C3 Paʻa Mau DL + Shrug / RDL + Shrug x12 x10 x8
- D1 303 Tempo Hammer Curl 3 × 8
- D2 Kālewa Skydivers 303 Tempo 3 × 8
- E1 Dumbbell Snatch x 60 kek
- E2 Alt Curl Burnout x 60 kek
4. 30 Min Chest a me Tricep Workout e Kūkulu i ka Muscle
Makemake ʻia e loaʻa kahi fitball a me kahi pae.
- A1: Kaomi Pūnaewele ʻo DB x15 x12 x10 x8
- B1: Pullover Dumbbell x15 x12 x8
- B2: DB Nānā Kickback x15 x12 x8
- C1: DB Lele x12 x10 x8
- C2: Kaomi DB me ka Hoʻohuli x12 x10 x8
- C3: DB Elbow Ma waho x12 x10 x8
- D1: Nānā Bench / Nānā Noho 303 Tempo 3 × 8
- D2: Svend Press a me 303 Tempo 3 × 8
- E1: Pākuʻi kiʻekiʻe / Papa / Knees x 60 kek
- E2: DB Triceps Ext x 60 kek
5. 20 Min Hana Pahu me Dumbbells
Pono wale kahi dumbbell.
- A1: Paʻi Kuba x12, x10, x8, x6
- B1: Dumbbell Over a Back Press 3 × 8
- B2: Y Hoʻokiʻekiʻe 3 × 12
- B3: Kūleʻa Huli Kūpono 3 × 12
- C1: Dumbbell Kiʻi Kiʻi x12, x10, x8
- C2: Ka Lele Hoʻihoʻi Kalima x12, x10, x8
- D1: E hoʻāla i ka ʻaoʻao 3 × 8 + 3 × 5 kekona lāʻau ikiʻai wale
6. 20 Min Dumbbell Chest Muscle Hana Hana
Makemake ʻia e loaʻa kahi fitball a me kahi pae.
- A1: 2: 1 i ka Negative Press Fly x15 x12 x10 x8
- B1: Paʻi Pūnaewele ʻo Underhand x15 x12 x10 x8
- B2: ʻO Dumbbell Low Fly's / Band x15 x12 x10 x8
- C1: Dumbbell Fly 4 × 8
- C2: Dumbbell Chest Press 4 × 15
- D1: 1 ¼ Push mai Knees 3 x 30 kekona
- E1: Hover Pushup x 60 kek
7. 20 Min Kūkulu Muscle Dumbbell Back Workout
ʻO ka pā, koʻokoʻo, ka pae paʻa - pono ʻole.
- A1: DB Bent Over Row / Pullups 5 × 5
- B1: ʻO Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
- B2: Hōʻailona kiʻekiʻe ʻo Dumbbell / Hang Barbell maʻemaʻe x15 x12 x10 x8
- C1: Lālani Kuʻe Dumbbell / Barbell x12 x10 x8
- C2: Dumbbell Reverse Fly / Band Huki kaawale x10 x12 x8
- D1: T x 30 kek
- D2: I m 30 kek
- D3: Y x 30 kek
- E1: Pākuʻi Pali Pāka mai Knees / ma Kapuaʻi x 60 kek
8. 20 Min Kūkulu Muscle ʻO Dumbbell Bicep Hana
Pono wale kahi dumbbell.
- A1: Bent Over Spider Curls 4 × 8
- B1: Nā Huila Manaʻo Nui x12 x10 x8
- B2: Huli Huli + Puhi Pulima x12 x10 x8
- C1: Hoʻololi i ka Bicep Twist x12 x10 x8
- C2: Kneeling Hammer Curl x12 x10 x8
- D1: Zottman Curls x Burnout
9. 17 Min ʻO ka hana Tricep home me Dumbbells
Bench - ponoʻole.
- A1: Hoʻopiʻi Pahu Diamond mai Knees 4 × 8
- B1: Hoʻolaha Dumbbell 3: 1 Tempo / mai Bench x12 x10 x8
- B2: Ka Palapala Hoʻolaha Dumbbell mai kahi Bench x12 x10 x8
- C1: Noho ʻia ma luna o Triceps Kickback x12 x10 x8
- C2: Dumbbell Elbow Out Ext / mai Bench x12 x10 x8
- D1: Nā Tabata Triceps Popup / mai nā Knees 4 x 20 kekēi hana / 10 kekona hoʻomaha
Hoʻohui ʻia ka hana
10. 45 Min Chest a me ka Workout Back me Dumbbells
Hoʻomaʻamaʻa # 6 + hoʻomaʻamaʻa # 7 (hōʻike ma luna).
11. 40 Min Hoʻolālā ʻAmi Hoʻolālā Musical (Bicep a me Tricep)
Hoʻomaʻamaʻa # 8 + hoʻoikaika kino # 9 (ʻike ma luna).
12. 60 Min Ke Kino Pono ma ka home me Dumbbells
Hana # 3 + hoʻoikaika # 4 (e ʻike ma luna).
Ma waho aʻe o nā wikiō i luna aʻe i ka hoʻomaʻamaʻa ikaika paʻakikī no ka nohona home 30 Polokalamu Hoʻolālā Muscle komo pū kekahi mau papa. Hiki ke ʻike ʻia ka papa ʻāina me nā loulou pololei i nā wikiō ma aneʻi ma ka pūnaewele official HASfit.
E nānā pū kekahi: 9 nā hana hoʻoikaika kino Kino piha mai FitnessBlender.
No ka leo a me ka ulu ʻana o ka mākala, dumbbells, hoʻomaʻamaʻa kaumaha