ʻO nā hana wikiō wikiō kiʻekiʻe he 10 no nā mākala umauma no nā kaikamahine

Makemake e hoʻopaʻa i nā mākia ma ka home? Hāʻawi mākou iā ʻoe i kahi koho nui o nā wikiō wikiō mana no nā mākala umauma i nā kaikamahine e hiki ai iā ʻoe ke hana ma ka home.

He mea nui e hoʻomaopopo he hoʻololi nui i ka palapala a hoʻonui paha i nā umauma (1-2 nui, no ka laʻana) ʻaʻole hiki, ʻoiai ke hoʻomaʻamaʻa i ka hale hoʻoikaika kino me nā kaupaona nunui. Akā makemake e hānai a hāʻawi i nā mākala pectoral i hiki ke hiki ma ka home.

Pehea e pauma ai i ka umauma ma ka home: hoʻoikaika kino

Nā aʻoaʻo aʻoaʻo no ka pahu:

• He aha ke kaupaona o nā dumbbells e lawe: 2kg no nā mea hoʻomaka a me 3-4 kg no ka hoʻomau ʻana me kahi kaumaha hoʻonui hoʻonui.
• Pehea e hoʻomaʻamaʻa pinepine ai: 2 manawa i ka hebedoma no 10-15 mau minuke a i ʻole 1 manawa i ka pule no 30-45 mau minuke.
• He aha e hoʻomaʻamaʻa ai: hiki ke hoʻomaʻamaʻa i nāʻiʻo o ka umauma i kahi lā ʻokoʻa a i ʻole triceps (ka mana kahiko) a i ʻole nā ​​mākala hope (kēia mau mākala-antagonists).
• ʻO nā hana ma hope e mālama i 10 mau minuke. Hiki iā ʻoe ke hana hou iā lākou i ʻelua a ʻekolu paha puni, a i ʻole e hui pū i mau wikiō no kahi papa lōʻihi.
• Inā ʻaʻohe āu dumbbells ma ka home, hiki iā ʻoe ke hoʻohana i kahi ʻōmole wai.
• Hana mau i kahi hoʻomehana ma mua o ka hoʻomaʻamaʻa ʻana a me ka hoʻolōʻihi ʻana ma hope o ka hoʻolālā.
• I kekahi mau hoʻolālā pono ʻoe i ke kākoʻo: ke kahua, ke anuu a i ʻole kahi pōpō hoʻoikaika kino e kōkua iā ʻoe e hana i nā hoʻoikaika ikaika me ka amplitude ʻoi loa. Akā inā ʻaʻole ka papa inoa, a laila hiki iā ʻoe ke hana i nā haʻuki ma ka papahele.

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

No ka hoʻomaʻamaʻa ʻana i nā mākala o ka umauma pono ʻoe i dumbbells. Paipai mākou iā ʻoe e kūʻai i nā dumbbells hiki ke hoʻoulu ʻia e kōkua iā ʻoe e hoʻomaʻa i ka ukana i nā pūʻulu nāhelehele like ʻole. Hiki i nā kaikamahine ke kūʻai kahi dumbbell hiki ke lū ʻia 10 kgno ka hoʻolālā home ʻana i kēia kaupaona e hala ana ʻoe no kekahi manawa lōʻihi.

ʻO nā hana wikiō TOP no ka pahu no nā kaikamahine

1. Hoʻomaʻamaʻa ikaika no ka umauma Ting mai Chloe (10 minuke)

He hana maikaʻi loa kēia no ka umauma ma ka home e kōkua iā ʻoe e pume i ka mākia pale. Ua hoʻomākaukau ʻo Chloe iā ʻoe no 10 mau hoʻoikaika kino no nā mākala o ka umauma, i hoʻokō ʻia e like me ka hoʻolālā 45 kekona hana, 10 kekona hoʻomaha. ʻO kahi ʻāpana nui o ka hoʻoikaika kino me nā dumbbells, i ka hopena o ke wikiō e ʻike ʻoe i kahi palaka liʻiliʻi me nā papa a me ka push-UPS.

Hōʻalo no 8 mau pule mai Chloe ting

2. Hoʻomaʻamaʻa ikaika no ka pahu me nā dumbbells mai HASfit (15 mau minuke)

ʻAneʻane pili i ka hoʻomaʻamaʻa ikaika no nā mākala o ka umauma i hāʻawi ʻia i nā kaʻa HASfit. Ua huli lākou i ka haʻawina 6 ka hoʻoikaika ikaika ikaika loa i hana ʻia no 50 kekona a hana hou ʻelua. ʻAʻohe mea nui loa - polokalamu ikaika a kiʻekiʻe hoʻi.

ʻO ka hana mana mai HASfit no ka ulu ʻana o nā mākala

3. Hoʻomaʻamaʻa no ka umauma Anelie Skripnik (15 minuke)

ʻO kekahi hoʻomaʻamaʻa wikiō maikaʻi no ka umauma e hāʻawi iā Anelia Skripnik. I loko o kēia papahana e ʻike ʻoe i kahi nui o ka push-UPS (e like me kou ʻike, ʻo ia kekahi o nā hana kūpono loa no nā mākala pectoral), no laila he mea paʻakikī ia no ka mea hoʻomaka. Hana ʻia nā hoʻoikaika kino me nā dumbbells ma ka paepae, akā hiki ke hana ʻia ma ka papahele.

20 hoʻomaʻamaʻa TABATA mai Anelie Skripnik

4. Hoʻomaʻamaʻa ikaika no ka umauma mai Fitness Blender (25 mau minuke)

ʻO kēia hana mai FitnessBlender me ʻekolu puni. Loaʻa i kēlā me kēia puni nā hana 7 no nā mākala pectoral me nā dumbbells a me ka pohō kaumaha. Ma kahi o dumbbells hoʻohana ʻo Kaylee i nā ʻōmole wai, hiki iā ʻoe ke ukali i ka hoʻopiʻi.

ʻO ka wikiō mana kiʻekiʻe 12 no nā lima, hoʻi a me ka umauma mai Fitness Blender

5. Hoʻokaʻawale i ka hoʻoikaika kino no ka pahu me ka lako ʻole mai Blogilates (10 minuke)

Akā ʻokoʻa kēia hana mai Casey Ho mai ka hana ʻē aʻe i kā mākou hōʻiliʻili. Hoʻopili kēia paʻakikī me nā mea hana me ka lako ʻole, akā ʻaʻole ia ka push-UPS a me nā papa wale nō, akā nā kikoʻī maʻalahi a me ka neʻe ʻana o ka pulsating no ka hoʻokaʻawale ʻana i nāʻiʻo o ka umauma e hana. Aia he 5 mau hoʻomaʻamaʻa i kahi wikiwiki.

ʻO nā wikiō pōkole 10 kiʻekiʻe no ke kino holoʻokoʻa mai Blogilates

6. Hoʻomaʻamaʻa no ka pahu me nā dumbbells a me fitball mai Ekaterina Kononova (15 mau minuke)

A me kahi hoʻomaʻamaʻa ʻē aʻe i ka ʻōlelo Lūkini, mai Ekaterina Kononova mai i kēia manawa. No kēia hoʻolālā ma ka muscle pectoral pono ʻoe i kahi fitball a me nā dumbbells, me ka ʻole o lākou, e lilo ka hana i ka pono.

10 mau wikiō no ka pohō kaumaha me ka lele ʻole o Ekaterina Kononova

7. ʻO kahi hoʻolālā like ʻole no ka pahu mai iā Emi Wong (10 minuke)

ʻO ka maʻalahi a me ka mōakāka o ke aʻo ʻana e hāʻawi nei i ke kaʻi mai Hong Kong Amy Wong. E ʻike ʻoe i nā ʻano hana like ʻole he 10, no laila ʻaʻole ʻoe e nalo. Hana ʻia nā hoʻoikaika kino e like me ka hoʻolālā 45 kekona hana, 15 kekona hoʻomaha. ʻO kekahi o nā aʻo ʻokoʻa loa i kā mākou hōʻiliʻili o kēia lā + a kūpono i nā mea hoʻomaka.

Nā kūpeʻe pono: kahi koho o nā ʻoi loa

8. Ka hana no ka pahu a me nā triceps mai Sydney Cummings (40 mau minuke)

Akā kūpono kēia hana no ka poʻe makemake i hoʻokahi lā e hoʻomaʻamaʻa i nā mākala o ka umauma a me nā triceps. Triceps - kahi mākala o ka ʻaoʻao hope o ka lima e aloha koke iā SAG me ka lawa ʻole o nā ukana. Hoʻohana ʻo Sidney Cummings i nā kaupaona he ʻekolu mau kaupaona like ʻole (2 kg, 3.5 kg a me 4.5 kg), akā hiki iā ʻoe ke hoʻohana i nā mea i loaʻa i ka papa inoa. ʻAʻole no ka poʻe hoʻomaka ka hoʻomaʻamaʻa.

Nā hoʻoikaika kino no triceps no nā kaikamahine

9. Hoʻomaʻamaʻa ikaika no ka umauma a me nā triceps mai Chloe Ting (30 mau minuke)

I kēia hoʻolālā mai Chloe ting, hiki iā ʻoe ke loaʻa i nā ʻāpana like ma nā mākau umauma a me nā triceps. ʻO ka hapa mua e hoʻopili ana i ka push-UPS a me nā hoʻolālā me nā dumbbells no nāʻiʻo o ka umauma, ʻo ka hapa lua - ka push-UPS hoʻi a me nā hoʻoikaika me nā dumbbells no triceps. No laila inā makemake ʻoe e pauma i ka umauma wale nō, e hoʻokō wale ʻoe i 15 mau minuke mua o kēia wikiō.

Nā kāmaʻa holo wahine 20 kiʻekiʻe loa no ka hoʻomaʻamaʻa

10. Ka hana no ka pahu a me nā triceps mai HASfit (40 mau minuke)

A me kahi hoʻomaʻamaʻa ʻē aʻe e hoʻohui i nā hoʻoikaika kino no ka pahu (hapa mua o ke wikiō) a me nā hana no triceps (hapa lua o ke wikiō). Hana ʻia nā hoʻoikaika kino me nā superset o nā haʻuki ʻelua ma nā ʻano like ʻole. Inā ʻoe e lawe i nā dumbbells kaupaona maikaʻi, a laila ʻo ia papahana hiki ke paipū i nā mākala kaulike.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

11. Ka hana no ka umauma a hoʻi mai Fitness Blender (8 mau minuke)

ʻO kahi koho ʻē aʻe e hoʻomaʻamaʻa i ka umauma me ke kua (nā mākala-antagonists). Hāʻawi nā Trainers Fitness Blender i kahi wikiō pōkole loa i hoʻopili ʻia me 8 hoʻoikaika kino no 10 reps. I ke kumu, hiki iā ʻoe ke hana hou i ka papahana i mau puni, e hoʻolōʻihi ana i ka manawa i 16 a i ʻole 24 mau minuke.

Nā hoʻoikaika kino no kou kua no nā kaikamahine

E nānā i kekahi:

• ʻO 20 wikiō kiʻekiʻe o ka hana cardio no ka pohō kaumaha mai Popsugar
• ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia
• ʻO ka hoʻomaʻamaʻa maikaʻi ʻoi loa 50 no nā puʻu toned

Nā mea kaua a me ka umauma Me nā dumbbells, hoʻomaʻamaʻa kaumaha