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Ua wehe mākou i kahi ʻāpana hou ma kā mākou pūnaewele i hoʻolaʻa ʻia i nā mea hoʻomaʻamaʻa mai Youtube. I kēia manawa ma YouTube aia he mau tona o nā kahawai wikiō i hoʻolaʻa ʻia no ka hoʻoikaika kino. E hoʻolaʻa ʻia kēia ʻatikala i ke kumu ʻo Shelly Dose, nāna e hāʻawi nei nā papahana ikaika no ka pohō kaumaha, momona momona a me ke kani o ke kino.
Hōʻike i ke kahawai hoʻoikaika kino me Shelly Dose
ʻO Shelly DOS he mea hoʻomaʻamaʻa hōʻoia ʻAmelika me nā makahiki o ka ʻike i ka mālama ʻana i nā kau pūʻulu. Wahi a kāna makemake ʻo ia e hana i nā papa hoʻoikaika kino, akā leʻaleʻa kūikawā lawe ʻo ia i nā papa ma ka home. Ua hana ʻo ia i kahi pūnaewele youtube e kaʻana like i koʻu ʻike a hoʻolauna i ka poʻe i ka hoʻoikaika kino home. I kēia manawa ua ʻoi aku ke kahawai ʻo Shelly Dose ma mua o 100 mau videotronic ʻokoʻa i hoʻohui ʻia i kēlā me kēia pule a me nā hoʻokuʻu hou o nā papa.
Makemake ʻo Shelly i ka hoʻomaʻamaʻa wā waena kiʻekiʻe, a i ʻole i nā huaʻōlelo HIIT. ʻO ka lōʻihi o ke wikiō he 30-40 mau minuke, i kēia manawa, e puhi ʻoe i ka nui o nā calories. Aia nā papa i nā moʻo o nā manawa o ke ʻano ʻokoʻa no ka momona momona a me ka pohō kaumaha. Me nā koho a me ka hoʻomaʻamaʻa ʻana iā TABATA. Ma ke kumu o nā papahana āpau e waiho nei me ka cardio hoʻoikaika kino a me nā plyometric, no laila ʻaʻole kūpono kēia mau wikiō no nā mea āpau.
Ma waena o ka wikiō ʻo Shelly a me DOS 'o ke kūlana haʻahaʻa o ka hana, ka mea hiki ke leʻaleʻa a ʻaʻohe wāwae wāwae. ʻO ia mau papahana, ʻoiai e hōʻike ana i kahi helu kiʻekiʻe, akā ʻo ka ukana i nā hono a me nā kuʻekuʻe wāwae he haʻahaʻa loa ia. Aia ma ke kahawai kahi hoʻomaʻamaʻa ikaika no ka leo o nā mākala, akā ʻo ka hapanui pinepine ua hui ʻia lākou me ka ukana aerobic. E hoihoi nā papa a no ka poʻe makemake i ka pahu pahu: me Shelly a me kekahi mau papa e pili ana.
ʻO ka mea nui no nā papa ʻaʻole ʻoe e pono i nā lakohana hou aʻe: nā dumbbells wale nō, a ʻaʻole ia i nā hana āpau. Akā hoʻāʻo ʻo Shelley e hoʻololi i nā hana e hoʻohana nei he anuu, bosu, kettlebells, fitball. Hiki iā ʻoe ke ʻike i nā papa e like me nā lako haʻuki i loaʻa iā ʻoe.
I mea e ʻike ai i nā ʻano hana like ʻole ma ke kahawai ʻo Shelly Dose, hōʻike aku mākou iā ʻoe e koho nā papa inoa. Ma laila ʻoe e ʻike ai i ke wikiō e hoʻokumu ʻia e nā waeʻano:
- Hana HIIT (hoʻomaʻamaʻa kau waena ikaika)
- Nā Pūʻali Hana lima lima a me ʻAmi (ka lima a me ka ʻōpū)
- Hōʻike Papa Hana 7 Lā (hoʻomākaukau i kēlā me kēia pule)
- Tabata (ʻoihana ʻo TABATA)
- ʻO Kettlebell Workout (me nā kaupaona)
- ʻO Bosu Ball Workout (me Bosu)
- Nā Papa Hana (me ka anuu anuu)
- ʻO nā hana Ball Ball (fitball)
ʻO ka maikaʻi a me ka maikaʻi ʻole o ka hoʻomaʻamaʻa Shelly Dose
Pros:
1. ʻO ka hapa nui o nā hana ʻo Shelly DOS e hōʻike i kahi hoʻomaʻamaʻa wā waena kiʻekiʻe (HIIT). ʻO kēia ka hana kūpono loa no ka lilo ʻana o ke kaupaona a me ka hoʻopau ʻana i ka nui o ke kaupaona.
2. Channel Shelly DOS hiki iā ʻoe ke ʻike i nā ʻano mea like ʻole o nā papahana: cardio interval no ka leo o ka mākala, kickboxing, TABATA. Aia nā papa kaʻawale me ka nānā i ka ʻōpū, nā wāwae a i ʻole nā lima.
3. I ke kahawai a me nā koho 'o ke kūlana haʻahaʻa o ka hana (Low Impact) ma lalo o kahi e hana ai ʻoe i ka wāwae wāwae a hoʻēmi i ke koʻikoʻi ma nā hono o nā wāwae.
4. No ka hapa nui o nā papa ʻaʻole pono ʻoe i nā lakohana hou a i ʻole nā dumbbells wale nō. Akā hāʻawi ʻo Shelly i ka wikiō DOS e hoʻohana nei i kahi paepae ʻanuʻu, poepoe hoʻoikaika kino, nā paona, bosu.
5. Hana ʻia ka hoʻomaʻamaʻa ma lalo o ke mele hauʻoli i ka maikaʻi ahi.
6. ʻAno manuahi nā wikiō a hiki i nā poʻe āpau. Hana mau ʻo Shelly i nā papa hou.
Con:
1. ikaika loa ka hapa nui o ka hana. Hoʻonohonoho ʻia lākou no ka pae holomua a me ke olakino maikaʻi.
2. ʻAʻole i paʻi ʻia ke wikiō ma kahi pae ʻoihana. ʻO ke kī ʻana he hoʻokahi wale nō nānā i mua.
Nā hōʻike e pili ana i ka hana Shelly Dose:
Inā mākaukau ʻoe e hana i koʻu olakino me ka hoʻomaʻamaʻa wā waena ikaika, a laila hiki iā ʻoe ke ʻike i nā papa kūpono ʻo Shelly DOS. E kāinoa i kāna kahawai wikiō a hoʻomaikaʻi i kāu papa hana olakino hou a maikaʻi. Paipai pū mākou iā ʻoe e heluhelu: ʻO nā papahana laulā ʻoi loa no ka haumāna kiʻekiʻe.
No ka pohō kaumaha, hoʻoikaika kino Cardio