Contents
ʻO Casey Ho (Cassey Ho) - kekahi o nā kumu aʻo kaulana loa ma YouTube, e hāʻawi ana i kahi koho nui ʻo Pilates ka hopena hopena hopena haʻahaʻa. ʻOi aku ka nui o kāna mea kākau inoa ʻo Blogilates ma kahi o 3.5 miliona mau mea kau inoa a ʻo ia kekahi o nā kumuwaiwai hoʻoikaika kino i makemake nui ʻia ma United States. Hāʻawi mākou iā ʻoe i ka hana hoʻoikaika haʻahaʻa 10 no nā wāwae mai Blogilates e kōkua iā ʻoe e hoʻopaʻa i nā mākala, hoʻomaikaʻi i ka hoʻomaha o kou pūhaka, e hoʻopau i nā wahi sagging a me nā pilikia.
Hāʻawi ʻo Casey Ho hoʻomaʻamaʻa pōkole. Hiki iā ʻoe ke hana i kahi wikiō e hana ana iā ia i loko o kekahi mau laps, a i ʻole hoʻohui i kekahi mau kau ma muli o ka loaʻa manawa a me nā hiki. Hiki iā ʻoe ke hoʻohui i kēia mau mea no kāu hoʻoikaika wāwae i kāu hoʻolālā hoʻoikaika kino no ka ukana hou aʻe ma nā mākala o nā wāwae. E hoʻokō i nā hopena wikiwiki i nā wikiō hoʻoikaika kino i hāpai ʻia no nā wāwae ma ka liʻiliʻi he 3 mau manawa i ka pule 30 mau minuke i ka lā.
Kūpono nā Workout Blogilates no nā pae mākau āpau, akā ʻike ʻia ka hana ʻana i kahi papahana emi hōʻeuʻeu. Hana ʻia nā hoʻomaʻamaʻa āpau me ka ʻole o nā pono hou aʻe, inā ʻaʻole i hōʻike ʻokoʻa ʻia. ʻAʻole hōʻike ʻia nā papa i kahi mehana a me nā hōʻoluʻolu, eia naʻe, ke paipai nei mākou e lawe mau iā lākou i waho, no ka laʻana, nā wikiō mai Blogilates:
- Hoʻomehana: https://youtu.be/Dku5R496Ino
- Hiki: https://youtu.be/kKeBjBBUQyY
10 ka hana haʻahaʻa hopena haʻahaʻa no nā wāwae mai Blogilates
Nā hana i piha i ka papahele
1. 5 hoʻoikaika kino wī maikaʻi loa (10 minuke)
Hoʻopili ka hana i nā hoʻoikaika pono he 5 no nā wāwae lahilahi. Pākuʻi ʻia i ka ʻūhā o ka hema (hema a me ka ʻākau), ʻoki poʻohiwi ʻo Criss. Hana ʻia nā hana āpau e moe ana i ka papahele a kōkua iā ia e hana i nā wāwae wīwī. Hana paʻa me kēia hana Blogilates hoʻopau ʻia nā wahi pilikia ma ka'ūhā o waho a me loko.
2. ʻO ka hana wāwae wāwae maikaʻi (10 minuke)
I kēia papahana e hoʻopili ikaika ʻoe i nā mākala o nā ʻūhā, akā nā mākala o ka ʻūhā a me ka ʻili. ʻAʻole e noho ka ʻaoʻao o waho o nā ʻūhā me ka nānā ʻole. Hāʻawi ʻo Casey Ho i nā ʻano hana aʻe: ʻO ka hāpai hapalua hapalua, pulse Half clam, Bloor tap, Brogger, Criss cross legs, Tiny leg circle, wāwae wāwae.
3. Nā hoʻoikaika kino ʻāhā maikaʻi loa no nā ʻūhā kuhi ʻia (11 minuke)
Hoʻokomo nui ʻia kēia papahana i nā hāpai wāwae i kahi kūlana prone ma kāna ʻaoʻao, no laila i ka wā o ka papa, ke hana nui hoʻi ʻo ka'ūhā waho. Ke kali nei ʻoe no nā hana aʻe: Nā'ūhā Triangle, Pāpale i hoʻonuiʻia nā clamshells, ʻokiʻoki i nā ʻaoʻao ʻaoʻao.
Nā hana e kū nei
4. ʻO Bikini Blaster: Ka hana wāwae wāwae liʻiliʻi (12 minuke)
No kēia hoʻolālā pono ʻoe i nā dumbbells māmā 1-2 kg, akā hiki iā ʻoe ke hana me ka ʻole o lākou. Pākuʻi ʻia ka wikiō me ka hoihoi nā hoʻololi o nā lunges a me nā squatse kōkua iā ʻoe e hoʻopili i nā mākala o nā ʻūhā a me nā wāwae. Hāʻawi pū ʻo Casey Ho i nā hoʻomaʻamaʻa no ke kaulike a me nā plyometric māmā. Hoʻoikaika kino: ʻElua kī lunge keʻa, kuʻekuʻe wāwae wāwae ʻekahi, Lele ʻo Squat, squat liʻiliʻi, Lunge ʻaoʻao, Lunge Kicks.
5. Nā wāwae wāwae i kālai ʻia i ka hana Leggings Skinny (14 mau minuke)
Kūpono kēia hoʻomaʻamaʻa ballet me kahi noho e kōkua iā ʻoe e hana pono i nā wahi pilikia o nā wāwae a me nā puʻupuʻu. Hāʻawi ʻo Casey Ho i kekahi mau hoʻomaʻamaʻa, akā ma muli o ka nui o nā reps a me ka neʻe ʻana o kou mauʻiʻo e hoʻomanaʻo wau iaʻu ma loko o ke wikiō. E hoʻoikaika kino ʻoe: Diamond ʻO Squats, ʻO Circlethons, Bulgarian Lung, alahaka.
Nā hana hoʻohui (kū a ma ka papahele)
6. ʻO Glutes & Thighs Trimdown
Hoʻokomo ka hana i nā hana maʻamau no nā wāwae a me nā puʻupuʻu: nā squats, ke alahaka, nā ʻūmū a me ka lele lele i ka kaula. Pōkole ke aʻo, akā naʻe hoʻoikaika kino. E loaʻa iā ʻoe: ʻO Squat, Alahaka, Alahaka wāwae wāwae hoʻokahi, Nā pōʻai wāwae hoʻokahi, ʻūpā ʻaoʻao, holoholona holoholona, pālule Lākana.
7. Wīwī Slimming Challenge
I ka hapa mua o ka hoʻoikaika ʻana e hana ʻoe i nā squats, lunges a me nā ʻūlū i ka hapa lua - hāpai ka wāwae e moe ana i ka papahele. Hana ʻeleu loa ʻia ʻūhā a me nā ʻūhā o loko. Ke kali nei ʻoe no nā hana aʻe: aoao lunges, ʻO Plie kuʻekuʻe wāwae, wawae hāhau, Pau 'ūhā nā pulupulu, aoao uha mua hoʻāla -.
8. Nā wāwae i ke ahi (10 minuke)
Ua lawa kēia hana o nā hana kumu. Inā ʻoe e hana nei no ka pūnaewele youtube Blogilates, a manaʻo wau ʻaʻohe āu mea e kahaha ai, hiki iā ʻoe ke hoʻāʻo i kēia wikiō. He ʻoiaʻiʻo, e hiki iā Casey ke hāʻawi iā ʻoe i kahi mea hou. ʻO nā hana i kēia papahana penei: ʻO Lunge a me nā squats, hoʻouka bipi keiki, Pōʻō & squat, Diamond bridges Saddlebag shaver.
9. POP Pilates: Perky Butt & Long Lean Legs
Hiki ke paʻakikī kēia polokalamu mai Blogilates mahele ʻia i 3 mau ʻāpana: i ka ʻāpana mua e hoʻokō ʻoe i nā hoʻolālā e moe ana ma kou kua, i ka ʻāpana ʻelua - ma kona mau kuli i ka ʻaoʻao ʻekolu, ua hana ke kaʻi i nā squat ballet. I loko o kēia wikiō, e hana like i kāu mau puʻupuʻu, ka ʻūhā a me ka bipi keiki, a me nā mākala hapa ʻōpū hoʻi.
10. ʻO Thime Trimmer & Butt Lifter Workout
ʻO ka hiʻohiʻona o kēia hoʻolālā Blogilates ʻo ia ka hoʻokō ʻia o nā hana me ka band fitness. I loko o kēia wikiō pōkole ʻo Casey e hāʻawi nei i kekahi mau hoʻomaʻamaʻa maikaʻi loa no nā wāwae a me nā puʻupuʻu, nā mea paʻakikī me ke kūʻē ʻana o ka expander. Hoʻoikaika kino: Swinging door, The squat walk, Push, back, Push, paʻa, akiona ʻū, ʻūhā ʻūhā.
Bonus: Hiki iaʻu ke hana i 1000 Squats (45 mau minuke)
Kōkua kēia hana iā ʻoe e hoʻopili puʻupuʻu paʻa no 45 mau minuke. Ke kali nei ʻoe i nā ʻano squats hoʻololi like ʻole: kilakila, hāpai ka wāwae, plie-squats, squats me nā hoki hoki, nā squats ma nā squats wāwae hoʻokahi a ʻōwili pū hoʻi ma ka moena. ʻAʻole hoʻohenehene ka 1000 squats i 45 mau minuke. Puhi kou mau mākala.
Hoʻomaopopo hou mākou i ka hoʻoliʻiliʻi o ka wāwae i nā wāwae ʻaʻole lawa e hana i nā hoʻoikaika mau. Loaʻa ka hōʻemi o ka momona me kahi deficit calorie o kēlā me kēia lā. E heluhelu hou aʻe e pili ana i kēia ma ka ʻatikala: Ka helu ʻana i nā kalori: nā nīnau a me nā pane i makemake ʻia
E nānā hoʻi: ʻO 25 wikiō kiʻekiʻe loa no ka ʻūhā o loko.
No ka hoʻolālā leo haʻahaʻa a me ka ulu ʻana o ka mākala, nā wāwae a me nā aniani