ʻO ka hoʻomaʻamaʻa waena 10 ikaika loa no ka puhi ʻana i nā calorie a me ka toning ʻana i ke kino mai Yvette Bachman

ʻO Yvette Bachman (Bachman Yvette) He mea hoʻomaʻamaʻa pilikino ʻAmelika i hōʻoia ʻia a hoʻomaʻamaʻa i nā papahana pūʻulu. Mālama ʻo ia i nā papa hoʻoikaika kino i kāna Studio ponoʻī ma Iowa. Ma waena o kāna mau wahi punahele: HIIT, ka cardio hoʻoikaika kino, ʻanepober step, kickboxing, ikaika hoʻomaʻamaʻa me nā kaupaona a me ka umauma expander, a me nā hoʻomaʻamaʻa e hoʻohana ana i nā pono like ʻole: fitball, BOSU, nā pōpō lāʻau lapaʻau, ke kaʻa heʻe, nā pā. Hāʻawi mākou iā ʻoe i kahi koho uku nui o nā hana cardio ikaika mai Yvette Bachmann no ka puhi ʻana i nā calories a me ka hoʻopau ʻana i ka kaupaona nui mai ke kumu ʻAmelika.

Ma kāu kahawai wikiō e hoʻokomo ʻo Yvette i kahi hoʻomaʻamaʻa me kāna mau papa pūʻulu, i lawe ʻia ma ka pahu paʻi kiʻi mua. ʻO ke kumu, hāʻawi ia i ka hoʻomaʻamaʻa manawa i kēlā me kēia hola e puhi i nā calorie a me ke kani o ke kino. Hoʻohui ʻia kāna mau papahana i ka hoʻomaʻamaʻa cardio a me ka ikaika, akā maʻamau ka mea nui i ka ukana ikaika a hana ma ka palena kiʻekiʻe o ka naʻau.

Nā peculiarities hoʻomaʻamaʻa ʻo Yvette Bachman:

  1. Hāʻawi ʻo Yvette i ke wikiō no 60-80 mau minuke, kahi e hoʻopili ai i kahi mehana, paina a me ka ʻāpana nui.
  2. Hoʻohui ka hoʻomaʻamaʻa i ka plyometric, aerobic, ka ikaika a me ka static hoʻoikaika kino, eia nō naʻe, ʻo ka wikiwiki o nā haʻawina e mālama mau ʻia i kahi pae kiʻekiʻe.
  3. Mālama ʻia nā papa ma lalo o ke mele rhythmical, akā ma muli o nā ʻano like ʻole o ke kī ʻana i ke mele e pohō ai nā manaʻo o ke kaʻi, ʻaʻole maʻalahi ia i ka wā hoʻomaʻamaʻa.
  4. ʻO ke kiʻi ʻoniʻoni kiʻi ʻoniʻoni ala me ka pahupaʻiwikiō e nalo ana i ka wati a me nā māka hōʻailona. Akā ʻaʻole ʻeha ka maikaʻi o ke aʻo ʻana.
  5. Hoʻohana ʻo Yvette i nā lakohana hou aʻe i ka hoʻomaʻamaʻa ʻana, kahi e kōkua ai e hoʻololi i nā hana.
  6. Hōʻike pinepine ʻo Yvette i ka nui o ke kaupaona āna e hoʻohana nei i ke aʻo ʻana. Akā e nānā mau ʻoe i kou hiki i ke kino.
  7. Ua koho mākou he 10 mau hoʻomaʻamaʻa iā Yvette Bachman, ka mea i makemake ʻia e nā mea kau inoa. Ma kāna pūnaewele youtube hiki iā ʻoe ke ʻike i nā wikiō hou aʻe, akā ke ʻano o nā papa a ʻano like lākou.

ʻO nā kāmaʻa holo wahine he 20 kiʻekiʻe no ke olakino

ʻO 10 marathon kiʻekiʻe mai Yvette Bachman

1. Cardio no ka ikaika o ka ʻōpū no nā wāwae a me nā poʻohiwi

Hiki ke hoʻokaʻawale ʻia kēia hoʻomaʻamaʻa cardio i mau ʻāpana ʻelua. ʻO nā minuke 40 mua e komo i nā hana lele me ka ʻole o nā pono ma lalo o ke kumumanaʻo o 30 kekona o ka hana / 10 kekona o ka hoʻomaha. Ke kali nei nā minuke 20 hope loa iā ʻoe no ka hoʻomaʻamaʻa ʻana i ke kaupaona a me nā hana cardio me nā pono hou aʻe: dumbbells (2kg, 3.5 kg a me 7 kg), he kinipōpō, kahi lele. Inā ʻaʻohe āu papa inoa, hiki ke hoʻomaʻamaʻa wale i nā minuke 40 mua. Holo ka hapalua mua me ka nānā i nā mākala o ka ʻōpū, ka hapa lua - me ke koʻikoʻi i nā mākala a me nā poʻohiwi.

Pehea e koho ai i DUMBBELLS: nā ʻōlelo aʻoaʻo a me nā kumukūʻai

HIIT Cardio / Kālā Hana

2. Cardio no ka ikaika o ka ʻōpū no nā wāwae a me nā biceps

Hana ʻia kēia hoʻomaʻamaʻa ma ke ʻano like, i kēia manawa wale nō ʻoe e nānā i nā mākala o nā wāwae, ka ʻili, a me nā lima biceps. No ka hoʻohana ʻana i ka mana ma ka ʻaoʻao ʻelua o ka papahana, pono ʻoe i nā dumbbells wale nō (2 kg, 4 kg a me 7 kg).

3. ʻO ka ikaika alternating a me nā hoʻoikaika cardio

Ke hoʻololi nei kēia kau waena i nā ʻāpana cardio (3 minuke) a me nā māhele mana hana (3 minuke). Hoʻomaʻa hou ʻia kēlā me kēia ʻāpana i nā laps 2. Pono ʻoe i kahi fitball, nā kaupaona (4.5 kg a me 5.5 kg / 7 kg). Hoʻohana pū ʻo Yvette i kahi hoʻolālā dumbbell kūikawā DB2, akā hiki iā ʻoe ke pani iā ​​ia me kahi dumbbell maʻamau he 3.5 kg ka nui.

Nā kumu aʻo TOP 50 ma YouTube: hōʻuluʻulu

ʻO Killer Cardio Blast!

4. Cardio + ikaika no nā wāwae, ka ʻūhā a me ka umauma

ʻO kēia kahi hoʻomaʻamaʻa wāwahi pahū me nā paepae pae a ʻo nā dumbbells e kūpono i kēlā me kēia mea e makemake e hana ma nā ʻūhā a me nā puʻupuʻu wāwae, akā ma nā mākala pectoral hoʻi. E ʻike ʻoe i ka nui o nā squats like ʻole, nā lunges, sasakianime ma kahi paepae pae, nā kaomi no ka pahu, a me nā hoʻoikaika cardio ikaika no ka puhi ʻana i ka momona. Pono ʻoe i kahi pae anuu a me nā dumbbells. Hoʻohana ʻia ʻo Yvette no nā wāwae dumbbell he 7-11 kg ke kaumaha.

5. ʻO ka hoʻoikaika kino cardio ikaika

E hoʻopiʻi kēia hana cardio i nā mea pā o ka ikaika a me ka plyometric. E ʻike ʻoe i kahi hana hoʻomau i ke ana o ka puʻuwai kiʻekiʻe ma waena o 60 mau minuke me kekahi mau hana hoʻoikaika ikaika. Hoʻohana ʻo Yvette i kahi kūpaʻa kūwaho tubular no nā mākala o nā lima a me nā poʻohiwi, akā hiki iā ʻoe ke hoʻohana i nā dumbbells no kēia mau hoʻomaʻamaʻa (hāpai lima ʻana, kaomi, kūlou), inā ʻaʻohe ou expander.

ʻO nā mea āpau e pili ana iā CROSSFIT

6. Cardio + ikaika no ka umauma a me ka triceps

I kēia polokalamu e hoʻololi ʻoe i ka cardio ikaika me ka hoʻohana ʻana i kahi anuu a me nā hoʻoikaika ikaika no ka umauma a me nā triceps. A i loko o kēia papahana pili pū me nā mākala o nā wāwae ma o ka hoʻohana ʻana i kahi pae anuu. Hoʻohana ʻia nā hana pālua i nā pā heʻe. Puhi momona loa a maikaʻi!

7. Cardio me nā kaupaona māmā + kickboxing

Loaʻa i kēia hana cardio i ka hoʻoikaika i ka kickboxing a me nā hoʻoikaika ikaika ʻana me nā dumbbells māmā a i ʻole ke kaupaona o kona kino ponoʻī. Hoʻohana ikaika ka hoʻomaʻamaʻa, no nā papa āpau e hana ʻoe ma kahi kiʻekiʻe o ka naʻau. Pono ʻoe i kahi set o dumbbells (2 kg, 3.5 kg, 4.5 kg) a me nā kaola uila i kekahi mau hana (hiki iā ʻoe ke hana me ka ʻole o lākou).

NUTRITION WAIWAI: kahi e hoʻomaka ai

8. Cardio + ikaika no ka umauma a me ka triceps

Kūpono kēia hana no nā poʻe āpau e makemake e puhi i ka momona ma nā wāwae a loaʻa ke kino i ke kino i ka umauma, hope o nā lima (triceps) a me ka ʻōpū. Holo ka Polokalamu e like me ka hoʻolālā alternating scheme: 45 kekona o nā hana cardio, 8-12 repetitions no ka umauma a me nā triceps, 30 kekona o ka hoʻoikaika kino ma ke kumu. Pono ʻoe i kahi anuu e piʻi i luna, kahi o nā dumbbells, nā diskena lele, nā pōpō lāʻau lapaʻau (hiki i nā kinipōpō lapaʻau ke pani i kahi dumbbell māmā a i ʻole kettlebell). Kāhea ʻo Yvette iā ʻoe i ke koho ʻana i ke kaupaona e kia i ko lākou hiki. Hoʻohana ia i nā kaupaona o 13-16 kg no ka nui o ka mākala o 7-9 kg no ka triceps.

9. ʻO ka cardio ikaika me nā kaupaona māmā

E kōkua kēia hoʻoikaika iā ʻoe e hoʻoikaika i ka puʻuwai o ka puʻuwai, e wikiwiki i ka metabolism, puhi i nā calories a me nā mākala kani. No nā papa e pono ai ʻoe kahi fitball a me nā dumbbells (2 kg, 3.5 kg, 4.5 kg, 7 kg). Mālama ʻia ka papahana ma ke kaapuni o nā hana cardio alternating me ke kaupaona o kona kino ponoʻī a i ʻole nā ​​kaupaona a me nā hoʻoikaika ikaika me nā dumbbells māmā māmā.

Nā ʻike āpau e pili ana iā CARBOHYDRATE

10. Hana ʻia ma muli o ka pahu pahu kik

ʻO kēia nā hana cardio ʻelua e pili ana i ka kickboxing e kōkua iā ʻoe e puhi i ka momona ma loko o ke kino, hoʻomaikaʻi i ka hoʻomanawanui a hana ma nā mākala o nā lima, nā wāwae a me ka ʻōnaehana muscular. Hala ka ʻāpana nui o ka haʻawina (55 mau minuke) me ka hoʻohana ʻole ʻia o nā pono hou aʻe, akā e hana ana ʻo Yvette i nā mīkina lima me nā kaupaona (hiki iā ʻoe ke hana me ka ʻole o lākou). ʻO 10-15 mau minuke hope loa, e ʻike ʻoe i kahi koho o nā hoʻoikaika kino no nā wāwae, nā lima a me nā ʻōpū, i hoʻohana ʻia no ka nui o nā papa inoa.



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