Hōʻike ʻo Bob Harper i ʻelua mau papahana ikaika e puhi i ka momona a hoʻonui i ke kani o ke kino. E hana ʻoe me ke kaupaona no ka nui o nā ukana o nā mākala a hana i kahi kiʻi kani.
Hōʻike o Bob Harper kettlebells
Hiki ke ʻoi aku ka maikaʻi o ka hana pololei me nā kaupaona ma mua o nā simulator holomua loa. Hoʻolālā ʻia ka hoʻomaʻamaʻa Kettlebell e puhi i ka momona, hoʻomaikaʻi i ka ikaika o ka mākala a me ke ʻano o nā ʻano mode. Ua hoʻomohala ʻo Bob Harper i kahi papahana ikaika me nā kaupaona e kōkua e hoʻopiʻi i kou kino e lanakila ma luna o ka pā a puhi i ke kino mai ka ukana. Ke hoʻohana nei i ke kūpaʻa o kou kino ponoʻī a me ka hana maikaʻi me nā kaupaona, hiki iā ʻoe ke kūkulu i kahi kiʻi kūpono.
ʻElua mau papahana 50 mau minuke, Sculpted Kettlebell Body a me Kettlebell Cardio Shred, ʻoiai ke ʻokoʻa nā inoa, kūkulu ʻia ma ke ʻano kumumanaʻo. Kū lākou aʻoi kūloko kiʻekiʻe kiʻekiʻe - hoʻokumu i ka cardio a me nā hoʻoikaika ikaika no ka puhi ʻana i ka nui calorie. Ma ka hana ʻana me nā kaupaona, lawe ka papahana i kahi wikiwiki, no laila e hoʻonui ʻoe i kou ahonui naʻau. Hoʻohana ʻo Bob Harper i nā hoʻoikaika kino me ke kūpaʻa e hana i kahi kino elela.
No nā papa e pono ai ʻoe i ka paona o 2.5 kg a ʻoi. Inā ʻaʻohe ou ʻano pono o nā pono haʻuki, hiki iā ʻoe ke pani i kahi dumbbell. Eia nō naʻe, i kēia hihia, ua nalo ka hopena kūikawā me ke kaupaona, akā nui nā keu pono o ka papahana i kāu kiʻi. He mea nui e hoʻomaopopo he kūpono ka Sculpted Body a me Cardio Shred no ka haumāna holomua. ʻO Bob Harper i ka hoʻomaʻamaʻa hoʻomaʻamaʻa ukana kaumaha loa no ke kino, no laila pono ʻoe e mākaukau e ʻike i kou kino. Inā ʻoe he mea hoʻomaka, a laila koho i ka papahana Jillian Michaels me nā kaupaona.
ʻO nā maikaʻi a me nā maikaʻi ʻole o nā papahana
Pros:
1. Hoʻomaʻamaʻa me nā kaupaona i kahi ukana ka nui loa o nā pūʻulu muscle. Hiki pono iā ʻoe ke hoʻoikaika i ka latissimus dorsi, gluteus Medius a me nā mākala psoas.
2. Ma o kēia mau papahana, ʻo Bob Harper, ʻaʻole hiki iā ʻoe ke lilo ke kaupaona a me ka lilo ʻana o ka paona, akā hoʻōla ʻia hoʻi i kou kino.
3. Nā hana ʻelua i kūkulu ʻia i ke kaila wā waena kiʻekiʻe ʻo ia ka ala kūpono e hakakā ai i ka momona.
4. Hāʻawi kēia mau papa i kahi kānana koʻikoʻi i kou kino. I 50 mau minuke hiki iā ʻoe ke puhi ma kahi o 500 mau calorie.
5. ʻO Bob ka aerobic, a me ka hoʻomaʻamaʻa ikaika. E alakaʻi maikaʻi ʻoe i nā haʻawina a hiki iā ʻoe ke kāpae i ka nui o ke kaupaona.
6. Palekana ʻo Kettlebell i kahi palekana, ʻo ka likelihood o ka ʻeha i ke aʻo ʻana he haʻahaʻa iki.
Paepae BOSU: he aha ia, nā pōmaikaʻi a me nā hōʻino, nā hoʻomaʻamaʻa ʻoi loa me ka Bosu.
Con:
1. No ka hoʻomaʻamaʻa pono ʻoe i ka kettlebell. ʻOiaʻiʻo, hiki ke pani ʻia i nā dumbbells, akā i kēia hihia, ʻaʻole kiʻekiʻe ka hopena.
2. Kūpono nā papa no ka pae kiʻekiʻe. Inā ʻoe e hoʻomaka nei e hana i ka hoʻoikaika kino, e ʻike i ka hoʻomaka ʻo Bob Harper.
Hāʻawi ʻo Bob Harper iā ʻoe e luʻu i ka hoʻomaʻamaʻa ikaika ma kahi o kāu mea hana nui kahi kaumaha. Hoʻomaka e hoʻomohala i kou ikaika hana a kāpae i ke kau ʻana i ke kino me nā papahana Cardio Shred a me Sculpted Body.
E heluhelu pū kekahi: ʻO yoga yoga me Bob Harper no ka pohō kaumaha.