Koho o ka hoʻomaʻamaʻa TABATA mai Julia Bognar no 20-25 mau minuke no nā pae āpau

I kēia manawa ua hoʻolauna aku mākou iā ʻoe i ka papahana 21 Loli Hoʻololi mai ʻO Julia Bognar. Kamaʻāina maikaʻi kēia mea hoʻomaʻamaʻa iā mākou ma ke ʻano he lālā o ka hui ʻo Jillian Michaels wikiō ma nā ʻano laulima e like me: 30 Day Shred, Body Revolution, Killer Buns a me Thighs, Beginner Shred.

Hāʻawi mākou i kahi kū hoʻokahi Koho o nā hana kiʻekiʻe kiʻekiʻe TABATA mai iā Julia Bognar, i hoʻomohala ʻia i ka laulima ʻana Hale hoʻoikaika kino. E kōkua kēia mau wikiō iā ʻoe e hakakā kūʻē i ka nui o ke kaupaona, e hemo i nā wahi pilikia a hoʻopaʻa i ke kino. ʻO ka wikiō he 20-25 mau minuke wale nō a lawa ia i ka lilo ʻana o ke kaumaha a hoʻomaikaʻi paha i ke kino ma lalo o ke ʻano o ka hoʻoikaika mau. Hana i ka hoʻolālā 4-5 mau manawa i ka hebedoma a hui pū paha iā lākou me nā wikiō ʻē aʻe (ka mana, hana, Pilates a yoga paha) a hoʻolilo i kou kino i ke ʻano maikaʻi i loko o kahi manawa pōkole.

ʻO Jillian Michaels nā hoʻolālā āpau i kahi papa hōʻuluʻulu kūpono.

He aha ke ʻano o ka hana TABATA:

• He hoʻomaʻamaʻa wāwa kiʻekiʻe (HIIT) kēia, mahalo iā ʻoe hoʻā momona, hoʻonui i ka metabolism a mālama i nā mākala.
• Puhi ʻoe i nā calories ʻaʻole wale i ka wā hoʻoikaika kino, akā i loko o 24 mau hola.
• Mālama ʻia nā papa e like me ke kumumanaʻo: 20 kekona ka hoʻoikaika kino 10 kekona. ʻO nā wikiō ʻē aʻe a Julia e kakali nei ka puni 4 o nā hoʻoikaika kino. He 4 mau minuke ka lōʻihi o kēlā me kēia puni,
• ʻO ka hapanui e hana ʻoe me ka ʻole o nā lakohana hou aʻe, akā e pono i kekahi dumbbell māmā.
• Hāʻawi ʻo Julia i kahi hoʻomaʻamaʻa like TABATA no ka mea hoʻomaka a no ka hoʻomaʻamaʻa pae kiʻekiʻe.
• Kūleʻa wale nā ​​papa āpau a kūpono wale nō no ka poʻe olakino me ka pilikia ʻole o nā hono a me nā iwi kuamoʻo.

ʻO Julia Bognar ka hana mai ka papahana: ʻO Tabata Workout

I loko o ke kaʻina ʻo Julia Tabata Workout i komo pū 8 hoʻomaʻamaʻa TABATA pōkole (22-23 mau minuke), ʻokoʻa ka pae o ka paʻakikī. Inā he pae aʻo mua a kula ʻelua paha ʻoe, e hoʻomaka e hoʻomaʻamaʻa me ke ʻano ʻo Workout 1. Inā he haumāna ʻike ʻoe a laila hiki iā ʻoe ke hele i ka Workout Workout 3 a i ʻole 5.

• ʻOihana 1 (Mea hoʻomaka / waena). ʻO Neslozhnaya interval cardio workout e komo pū me nā ʻano hana aʻe: lele lele, nā mea o ka pahu pahu, nā lunges, kekahi mau burpees, māmā, holo me ka pā i ka papahele e ka lima. ʻAʻole pono ka waihona.

• ʻOihana 2 (Mea hoʻomaka / waena). Hoʻohui kēia hana i ka hoʻoikaika kino puʻuwai me ka hoʻoikaika ikaika me nā dumbbells. E loaʻa iā ʻoe: hoʻoulu lima me nā dumbbells, Jogging ma kahi, Superman, lele lele, lele lele lima a me nā wāwae. Pono nā dumbbells māmā.

• ʻOihana 3 (Kuwaena). No ka pae waena o ka paʻakikī kēia wikiō. ʻO nā hana a Julia Bognar e hāʻawi nei: heihei ka papahele me kou lima, lele me ka huli ma kahi, lele lunge, lele lele hohonu i nā wāwae, keʻehi ʻana, ka heʻe ʻana i ka pali. ʻAʻole pono ka waihona.

• ʻOihana 4 (Kuwaena). ʻOiai ke kūlana like i ʻōlelo ʻia, ʻoi aku ka paʻakikī o kēia hana ma mua o ka mea i hala. Loaʻa iā ia: ke hele nei i ke kaula, kekahi mau burpees (ʻelua mau mana ʻokoʻa), huki i nā dumbbells i kou umauma i nā dynamics, hoʻoikaika me nā dumbbells i ke kūlana o kahi kuʻi hohonu e kuʻi me nā lima o ka papahele. Pono nā dumbbells māmā.

• ʻOihana 5 (Pae holomua / waena). ʻO kēia kekahi o nā wikiō paʻakikī loa o kēia set, i hoʻopili pū ʻia me: nā plyometric lunges, skater, kekahi burpees + lele (2 ʻano ʻokoʻa), nā squats me nā lele lele me ka hoʻouka. Pono nā dumbbells māmā.

• ʻOihana 6 (Pae holomua / waena). ʻO ka hana me ka ʻole o nā pono, me ke koʻikoʻi i nā mākala nui. I kēia papahana, hana nui nā hana ma ka moena: ke lele nei nā ʻōwili me kekahi mau hoʻololi i kekahi mau burpees, push-UPS me ka coup. ʻAʻole pono ka waihona.

• Hana 7: Plyo (Kuwaena). ʻO ka hana Plyometric e kia ana i ke kino o lalo. Ma waena o nā hana e hālāwai ai ʻoe kekahi burpees, plie-squats, nā koho lele ʻokoʻa, e like me ke kiʻekiʻe a me ka pae. Pono kahi dumbbell.

• 8 Hana: Abs & Core (Kuwaena). Hoʻomaʻamaʻa TABATA no ka ʻōpū a me ka ʻili me nā mea o ka cardio. Ke kali nei ʻoe no nā hana aʻe: ʻo Jogging papamoe, nā papa ʻokoʻa, hoʻololi, lele, noho-UPS a me nā ʻano ʻē aʻe ma ka paʻi. ʻAʻole pono ka waihona.

ʻAʻole hiki iā ʻoe ke hana no ka hoʻomaʻamaʻa maʻamau wale nō, akā ma ka alemanaka hoʻopau no 6 mau pule me ka holomua mau. Wahi a kēia hoʻolālā 3 manawa i hoʻokahi pule e hana ʻoe i nā hana ʻo TABATA me Julia Bognar, a me nā lā ʻē aʻe āu e kali nei no yoga (1 i kēlā me kēia pule) a me kahi hoʻomaʻamaʻa hana maʻalahi, Tone & Activate (2 manawa i hoʻokahi pule). Manaʻo pū ʻia ka lālani (1 i kēlā me kēia pule).

ʻO Julia Bognar ka hana o ka pūʻulu: Tabata kiʻekiʻe

Akā inā ʻoe he haumāna holomua a laila hiki iā ʻoe ke hele koke i kahi moʻo o ʻO Tabata Advanced mai iā Julia Bognar. Ua komo pū me 6 mau hoʻomaʻamaʻa hopena e hoʻokō hopena wikiwiki i ka manawa pōkole. E hoʻonui maikaʻi ʻia ka ʻōnaehana hoʻomaʻamaʻa pōkole ʻo TABATA i kāu lumi papa. ʻO ka hoʻouka ʻana i nā plyometric pahū maoli e kōkua i ka puhi ʻana i ka momona o ke kino a mālama i ka nui o nā mākala.

Ma keʻano o ʻO Tabata kiʻekiʻe komo pū nā hana 6 no nā mau minuke 20-25. Hiki iā ʻoe ke hoʻokomo iā lākou i loko o kā lākou papa nui me ka hoʻohana ʻana i ka papahana ma ke ʻano he cardio-load, a hiki ke hoʻomaʻamaʻa ma ka lā 'alemanaka i pau. Kahi papa manawa e hāʻawi iā GymRa, ʻehā mau pule: 3 mau manawa i ka pule e hana ʻoe i wikiō me nā tabata, 1 manawa i kēlā me kēia pule no ka hoʻomaʻamaʻa aerobic akahai a me 1-2 mau manawa i ka hebedoma e holo i ka papahana ma yoga no ka hoʻōla i nā mākala ma hope o ka hoʻoikaika.

Pēlā, ka papahana ʻO Tabata Advanced komo pū nā wikiō ʻē aʻe:

• Tabata A, B Tabata, Tabata… F (20-25 mau minuke): ʻeono mau hoʻolālā wikiō ikaika mai Julia ma ke kumu o TABATA me nā dumbbells a ʻaʻohe mea pono.
• ʻO Cardio Workout a Pākuʻi Dance Cardio (20-22 mau minuke): ʻelua mau hana cardio mai Monica a me Kalala no ka puhi ʻana i nā calories.
• ʻO ke kino holo kaʻa kaʻa holoʻokoʻa holoʻokoʻa (25 mau minuke): hoʻomaʻamaʻa kaapuni me nā dumbbells no nā mākala o ke kino holoʻokoʻa mai Hebri.
• ʻO yoga wehe ʻana i ka hip a Hāpai Yoga i ka Butt (18-20 mau minuke): ʻelua mau hana yoga mai iā Laura e wehe i kou pūhaka a me kāu mau puʻupuʻu.
• Yoga hoʻōla (22 minuke): yoga no ka hoʻōla ʻia mai Mickey.

I ka moʻo ʻO Tabata kiʻekiʻe paipai ʻia e hele wale inā loaʻa ʻike hoʻomaʻamaʻa a ʻaʻole makaʻu i nā ukana haʻalulu nui. Inā ʻaʻole maopopo ʻoe hiki iā ʻoe ke kūpale i kahi tempo kiʻekiʻe a me nā lele he nui, e hoʻomaka me ka papahana ma luna o Tabata Hana, kahi e manaʻo ai i kahi ukana ʻoi aku ka maikaʻi.

ʻO ka papahana TABATA ke ala kūpono e kiʻi i ke ʻano nui me ka manawa liʻiliʻi no ka hoʻomaʻamaʻa. A ʻo ka mea nui, hāʻawi ʻo Julia Bognar i ke wikiō ʻaʻole wale no ka haumāna kiʻekiʻe akā no nā mea hoʻomaka.

E heluhelu pū hoʻi: 7 mau hana cardio maikaʻi mai Natalie IKO.