Contents
- 10 ka hoʻolālā no kēlā me kēia 1,000 calories mai FitnessBlender
- 1. 1000 Hoʻomaʻamaʻa Kalepona: HIIT Cardio, Hoʻomaʻamaʻa Huahana Nui
- 2. 1000 Kalepona Workout Video-Abs, HIIT Cardio, Ikaika
- 3. ʻO Insane Cardio Workout Challenge ʻoi loa ka hana
- 4. 1000 Hana Kalepona: HIIT Cardio, Ikaika a me abs
- 5. 1000-ʻO ka ikaika ikaika wikiō hoʻoikaika kino, HIIT Cardio a me abs
- 6. 1000 Hoʻomaʻamaʻa Kalepona: HIIT Cardio, Huina Nui o ke Kino, ʻAe
- 7. 1000 Hoʻomaʻamaʻa Kalepona: HIIT pupule & Hana hoʻoikaika kino
- 8. 1000 ʻOihana Hana: HIIT, Hoʻomaʻamaʻa ikaika, ʻAe
- 9. 1000 Hana Kalepona: HIIT Cardio, Ikaika, Kickboxing a me abs
ʻO FitnessBlender ka portal makemake nui ʻia o ka hoʻomaʻamaʻa pūnaewele manuahi. ʻO nā mea nāna i hana, male lāua ʻo Kelly lāua ʻo Daniel, 5 mau makahiki i hala i wehe i kāna kahawai ponoʻī ma youtube, a i kēia manawa ʻoi aku ka nui o kāna poʻe kau inoa ma mua o 4 miliona mau kānaka!
Hāʻawi mākou iā ʻoe i kahi hoʻolālā ikaika he 10 mai ke kahawai FitnessBlender, kahi e kōkua ai iā ʻoe e hōʻā i nā 1000 calories i hoʻokahi papa! He 60-90 mau minuke ka lōʻihi o ke wikiō, no laila e koi ana i ka hoʻomanawanui maikaʻi. Hiki ke hana ʻia pēlā papahana he 1-2 mau manawa i kēlā me kēia pule e hoʻokaʻawale i kāu mau papa, e kiʻi i nā haʻuki maikaʻi a hāʻawi i kahi hahau i ka nui o ke kaumaha i ke kino. ʻAʻole pono ʻoe e hana i kēia mau hoʻomaʻamaʻa ma mua o 3-4 mau manawa i ka hebedoma, inā ʻaʻole ʻoe e ʻaʻa i ke kino a i ʻole ka hoʻonui ʻana i ka hana.
No laila pehea e hoʻomaʻamaʻa ai i kēia mau papahana:
- Hana i kēia mau hoʻoikaika kino 3-4 manawa i ka pule, inā ʻoe e hoʻolālā e hana ma luna o lākou wale nō
- Hana i kēia mau hoʻoikaika kino 1-2 manawa i ka pule , inā makemake ʻoe e hoʻokaʻawale i kāu mau papa maʻamau
Hoʻonohonoho wale ʻia nā papahana i waiho ʻia no ka hana ʻike - ka hapa nui o ke wikiō, loiloi ʻia ka paʻakikī no kahi helu kiʻekiʻe o 5 ma waho o 5. ʻO ka helu kikoʻī o nā calorie i puhi ʻia i kēlā me kēia kau e hoʻoholo pākahi ʻia, e hilinaʻi ana i kāu hoʻomākaukau kino a me kou ʻeleu i ka wā o ka hoʻokō ʻana i ka hoʻoikaika kino. ʻO ka hoʻoikaika kino ʻaʻole wale no ka lilo ʻana o ke kaupaona akā no ka hoʻolei ʻana i nā wahi pilikia a me ke kani o ke kino.
No ka hapa nui o nā wikiō e pono ai i kahi mau dumbbells. I nā hana ʻelua e komo ʻoe i ka hōʻemi kino me ka ʻole o nā pono hou aʻe. Inā ʻaʻole ka dumbbell ke kaupaona, hiki iā ʻoe ke kāpae i ka ʻāpana mana mai ka papahana, a waiho wale i ka ʻāpana me HIIT a me ka ʻāpana no ka ʻōpū. Paipai mākou iā ʻoe e hoʻāʻo i kekahi mau wikiō ʻokoʻa o nā makana e koho na lākou i ka papahana ʻoi loa.
Hoʻomaʻamaʻa ikaika i nā 1000 calories mai Christine Salus
10 ka hoʻolālā no kēlā me kēia 1,000 calories mai FitnessBlender
1. 1000 Hoʻomaʻamaʻa Kalepona: HIIT Cardio, Hoʻomaʻamaʻa Huahana Nui
- Kalepona: kcal 866-1136
- Duration: 87 mau minuke
- Ka paʻakikī: 5
- Nā pono hana: dumbbells
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Nānā: kino haʻahaʻa
Kūkulu ʻia kēia hana i kahi ala hiki iā ʻoe ke hoʻopau a hiki i ka hopena, ʻaʻole hāʻawi i ka manawa ma mua o ka manawa. Manaʻo nā mea hoʻomaʻamaʻa i loko o kēia papahana ua loaʻa lākou i kahi kaulike nui. Paʻa paʻakikī nā papa i hiki iā ʻoe ke puhi i 1000 mau calorie, akā lawa ka lawa i hiki ai iā ʻoe ke lawe i ka hopena.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 5 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 36 Minute HIIT Maʻamau. HIIT-hoʻolālā 16 hoʻoikaika kino 20 kekona hoʻoikaika - 10 kekona hoʻomaha, 2 mau minuke hoʻomaha i ka waena o ka ʻāpana (Hopu ʻo Burpee Squat, Lele Lāki, Lele Pali, 2 Poki 2 Piki + 2 Lele Lāki, Push Up Ps, Static Run Man Man
- 20 Minute Huina Nui Ke Kino hoʻomaʻamaʻa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells, nā hana 6 combo, 10 mau hana hou no kēlā me kēia hoʻoikaika (Pullover + Jackknife Crunch, Nā Squats Kaumaha + Over Press, Deadlift + Row, Bridge + Chest Press, Alternating Lunges + Curls, Ski Squat + Tricep Kickbacks).
- 20 Minute ʻAuk. Hoʻomaʻamaʻa i ka papahele no nā mākala ʻōpū 9 hoʻoikaika kino, 2 puni, 50 kekona hoʻoikaika kino, 10 kekona haki (ʻAoʻao Plank, ka V Leg Crunches, Static Plank, Single Leg Drops).
- 6 Minute Cool Down & Hoʻolālā. Hitch a me ke kikoo.
2. 1000 Kalepona Workout Video-Abs, HIIT Cardio, Ikaika
- Kalepona: kcal 627-1028
- Duration: 88 mau minuke
- Ka paʻakikī: 5
- Nā pono hana: dumbbells (i ka hapa lua o ka papa)
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Kālele ana: ke kino holoʻokoʻa
ʻO kahi hoʻolālā ikaika hou aʻe 1000 calories. ʻO ia kekahi kahi hana paʻakikī no ke kino holoʻokoʻa, kahi e hoʻopili ai i nā hana no ka abs, interval cardio a me ka ʻāpana ikaika me nā kaupaona. I ke kaʻina hana o ka hoʻomaʻamaʻa e kaumaha loa ʻoe, akā i ka hopena o ka papahana e hoʻoikaika a hauʻoli loa ʻoe.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 6 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 10 Minute Abs a me nā hana ʻo Obliques. Hoʻomaʻamaʻa ma ka papahele no nā mākala o ka ʻōpū, 10 hoʻoikaika kino, 50 kekona hoʻoikaika kino, 10 kekona haki (Crunch, Plank a me Supermen).
- 36 Minute HIIT Maʻamau. Hana HIIT, hoʻoikaika 20 kekona, hoʻomaha 10 kekona, mau puni (Burpee, squatting Lele, squatting ʻO Jacks, High Kukuli, ʻO Plank Jacks)
- 26 Minute Huina Nui Ke Kino hoʻomaʻamaʻa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells, 12 hoʻoikaika kino, 10 repetitions no kēlā me kēia hoʻoikaika (Bicep Curls, Tricep Extensions, Squats, Chest Presses, Poʻohiwi poʻohiwi, Pullovers).
- 8 Minute Cool Down & Hoʻolālā. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
3. ʻO Insane Cardio Workout Challenge ʻoi loa ka hana
- Kalepona: kcal 610-1098
- Duration: 61 mau minuke
- Ka paʻakikī: 5
- Inventory: ʻaʻole pono
- Ke ʻano o ka hoʻoikaika kino: cardio, HIIT, leo
- Nānā: kino haʻahaʻa
E paʻakikī loa kēia hoʻomaʻamaʻa kau ma 1000 calories. ʻO kēia ka hopena i kēia mau mea: e hoʻonui kāu ukana me ka hoʻonui ʻana i ka luhi. Ke kali nei iā ʻoe ʻo 8 wale nō ka hoʻoikaika kinohana hou ʻia ia i nā puni he 6. A me kēlā me kēia puni, e hoʻonui ka ukana.
I ke kaʻina mua o nā hana hope loa no 10 kekona i ka pōʻaiapuni ʻelua e 20 kekona i ke kolu o ka pōʻaiapuni no 30 kekona, a pēlā aku. ʻO ke kumu o kēia he 60 mau minuke wale nō ke kaʻina mua a ʻo ka puni hope ma kahi o 10 mau minuke. I kēlā me kēia puni, he 15 kekona nā haki ma waena o kēlā me kēia hoʻoikaika kino. Ma waena o nā pōʻai 1 hoʻomaha minuke.
kino: Single Leg Burpee (L a me R) ʻaoʻao Lunge Pops (L a me R), Mt Climber E ala i luna, Squat Jacks, Push Up Jacks, High Knees.
E nānā i kēia wikiō ma YouTube
4. 1000 Hana Kalepona: HIIT Cardio, Ikaika a me abs
- Kalepona: kcal 406-1011
- Duration: 96 mau minuke
- Ka paʻakikī: 4
- Nā pono hana: dumbbells
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, hopena haʻahaʻa o ka ukana
- Kālele ana: ke kino holoʻokoʻa
Ua hala ka Workout 1000 Calorie Workout me Kelly a me Daniel. Hōʻike lākou i kahi hana maʻalahi (paʻakikī ʻole) a paʻakikī. E ʻike ʻoe i kahi mahele maʻamau o kahi papahana i nā ʻāpana: HIIT, ka ukana mana no ke kino holoʻokoʻa a me ka hae hoʻoikaika kino hana. Maʻalahi ka hoʻomaha o kēia polokalamu, ka pae i koi ʻia o ka paʻakikī - 4.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 5 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 30 Minute HIIT Maʻamau. Hana HIIT, hoʻoikaika 20 kekona, hoʻomaha 10 kekona, 10 puni, 1 hoʻomaha lōʻihi (Jack Ma mua, Popole Lunge ʻaoʻao, lele Lunges, nā kuli kiʻekiʻe, lele i ka hōkū, Spider Push Up, Side Plank, Butt Kickers, Burpee)
- 32 Minute Huina Nui Ke Kino hoʻomaʻamaʻa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells ma ke kumu wā waena, 45 kekona e hoʻomaʻamaʻa 15 kekona hoʻomaha, 8 puni (Nā Paʻi Puʻuha, Nā Hoʻokiʻekiʻe Make, Squat, Alternating Lunge, Sumo Squat, Pullovers, Overhead Tricep Extensions, Curtsy Lunge).
- 14 Minute ʻAuk. Hoʻomaʻamaʻa ma ka papahele no Cora, 14 hoʻoikaika kino, 50 kekona hoʻoikaika kino, 10 kekona haki (Lūkini Lūkini, ʻĀlapa, Knee Tuck Crunch, ʻaoʻao ʻaoʻao).
- 8 Minute Cool Down & Hoʻolālā. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
5. 1000-ʻO ka ikaika ikaika wikiō hoʻoikaika kino, HIIT Cardio a me abs
- Kalepona: kcal 579-1018
- Duration: 84 mau minuke
- Ka paʻakikī: 4
- Nā pono hana: dumbbells
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Kālele ana: ke kino holoʻokoʻa
ʻO kahi hoʻomaʻamaʻa hui ʻē aʻe ʻo Kelly lāua ʻo Daniel, pū kekahi me ʻaʻole ka pae kiʻekiʻe kiʻekiʻe loa. Mālama ʻia ka papahana ma ka papahana maʻamau, no ka māhele mana e pono ai ʻoe i kahi dumbbell.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 6 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 33 Minute HIIT Maʻamau. Hana HIIT, 20 kekona hoʻoikaika kino, 10 kekona hoʻomaha, 8 puni me 2 hoʻoikaika kino (Jack Knee Plank, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
- 11 Minute Abs a me nā hana ʻo Obliques. Hoʻomaʻamaʻa ma ka papahele no nā mākala o ka ʻōpū, 10 hoʻoikaika kino, 50 kekona hoʻoikaika kino, 10 kekona haki (Swimmers, Paikikala Crunches, Plank Steps, ʻaoʻao papa).
- 25 Minute Huina Nui Ke Kino hoʻomaʻamaʻa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells, nā hana 8 combo, 10 mau hana hou no kēlā me kēia hoʻoikaika (Squat + Overhead Press, Deadlift Fly, Lunge + Curl, ʻAoʻao Lunge + ʻAoʻao Raises, Pullover Bridge + Kicks).
- 10 Minute Cool Down & Hoʻolālā. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
6. 1000 Hoʻomaʻamaʻa Kalepona: HIIT Cardio, Huina Nui o ke Kino, ʻAe
- Kalepona: kcal 671-1022
- Duration: 84 mau minuke
- Ka paʻakikī: 5
- Nā pono hana: dumbbells
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Nānā: kino haʻahaʻa
ʻO kekahi wikiō ʻē aʻe mai ka hoʻomaʻamaʻa ʻana ma 1000 mau calorie. ʻAneʻane like ke ʻano me nā papahana o mua. Hoʻomaʻa hou ʻia kekahi mau hana, akā i kēia paʻakikī ua koʻikoʻi ka ʻāpana haʻahaʻa o ke kino.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 6 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 32 Minute HIIT Maʻamau. Hana HIIT, hoʻoikaika 20 kekona - 10 kekona hoʻomaha 13 mau puni (Jack Squat Burpee, lele Lunges, Push Ups, Plank Jacks, Wall Sits)
- 26 Minute Huina Nui Ke Kino hoʻomaʻamaʻa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells, 12 hoʻoikaika kino, 10 repetitions no kēlā me kēia hoʻoikaika (Kaomi o ka pahu, Deadlift, lele hoʻi, Pullovers, Bridge, Lunges, Overhead Presses, Tricep Extensions, i loko o ʻūhā e hāpai ana
- 11 Minute ʻAuk. Hoʻomaʻamaʻa ma ka papahele no nā mākala o ka ʻōpū, 10 hoʻoikaika kino, 45 kekona hoʻoikaika kino 15 kekona haki (Crunch, Paikikala, Superman).
- 6 Minute Cool Down & Hoʻolālā. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
7. 1000 Hoʻomaʻamaʻa Kalepona: HIIT pupule & Hana hoʻoikaika kino
- Kalepona: kcal 710-1125
- Duration: 94 mau minuke
- Ka paʻakikī: 5
- Inventory: ʻaʻole pono
- Ke ʻano o ka hoʻoikaika kino: cardio, HIIT, leo
- Kālele ana: ke kino holoʻokoʻa
Pau kēia hana kaumaha lilo. I loko o kahi wikiō i loaʻa ka hoʻoikaika ʻana i ka cardio, hoʻomaʻamaʻa ikaika, plyometric, hoʻomaʻamaʻa hana, Pilates, kickboxing, yoga, nā hoʻoikaika kino no ka ʻōpū, nā ʻūhā, nā ʻūhā a me ke kino kiʻekiʻe.
He ʻoiaʻiʻo nō kēia hoʻoikaika kino. ʻAʻohe kikoʻī kikoʻī, e hoʻololi ana ʻoe i nā ʻano hana like ʻole a me ka helu kiʻekiʻe o ka naʻau ma loko o ka papa. Hoʻopili ʻia ka hopena o nā hana plyometric me nā hoʻoikaika mālie ma ka papahele, no laila hiki i ka papahana ke kū i loko o 90 mau minuke.
E nānā i kēia wikiō ma YouTube
8. 1000 ʻOihana Hana: HIIT, Hoʻomaʻamaʻa ikaika, ʻAe
- Kalepona: kcal 810-1260
- Duration: 93 mau minuke
- Ka paʻakikī: 5
- Nā pono hana: dumbbells
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Kālele ana: ke kino holoʻokoʻa
Ua hoʻomohala ʻo Daniel i kahi hoʻoikaika kino no 1000 calorie a loaʻa iā ia kahi papa hana hoʻoikaika kino pihae hoʻopau loa i kou ikaika. Aia i loko o ka papahana ʻo HIIT session a me nā hoʻoikaika kino no ka pā, ka māhele ikaika me nā paona a me ka ʻāpana cardio ikaika. Puhi kou kino!
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- 6 Minute mehana. ʻO ka hoʻomaʻamaʻa Cardio.
- 25 minuke HIIT. Hana HIIT, 8 hoʻoikaika kino. 20 kekona hoʻolālā 10 kekona hoʻomaha (Squat Hold Burpee, Plank to Push Up, High Knees, Squatted Side Steps, Kick Through, Double Butt Kickers, Jumping Lunge, Push Up Seal)
- 10 Minute Kora. Nā hoʻoikaika kino no nā ʻili āpau e kū a e moe ana paha i ka papahele. Hoʻomaʻamaʻa 50 kekona, 10 kekona haki (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Russian Twist, Plank).
- 20 Ikaika Minute. Hoʻomaʻamaʻa ikaika me nā dumbbells, 7 hoʻoikaika kino, 3 puni (Kaomi o ka pahu, kau i luna o ka lālani, ka poʻohiwi poʻohiwi, huki i luna, ʻoi aku ka hoʻonui ʻia ʻo Tricep, Bicep Curl
- 15 mau minuke cardio. Hoʻomaʻamaʻa Cardio, 15 hoʻoikaika kino, 60 kekona i kēlā me kēia hoʻoikaika me ka hoʻomaha ʻole (Jumping Jack + Butt Kickers, Alternating Lunges + Sumo Squat Kick, Push Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, lateral Jumps).
- 6 Minute Hōʻoluʻolu. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
9. 1000 Hana Kalepona: HIIT Cardio, Ikaika, Kickboxing a me abs
- Kalepona: kcal 534-1004
- Duration: 64 mau minuke
- Ka paʻakikī: 5
- Nā pono hana: dumbbells, bench (pono ʻole)
- Ke ʻano hoʻoikaika kino: cardio, HIIT, ikaika, leo
- Kālele ana: ke kino holoʻokoʻa
ʻO kahi hoʻolālā hou aʻe no 1000 mau calorie mai Daniel: na ʻoe ia e lawe iki manawa liʻiliʻi, akā hoʻohiki e lilo i ukana ikaika loa. Ke kali nei iā ʻoe no HIIT, kahi hapa mana no ka luna, pahu pahu pahu pahu a me ka hoʻomaʻamaʻa abs. No ka hoʻohana ʻana i ka mana e pono ai kahi pae, akā hiki iā ʻoe ke hana me ka ʻole.
Ke ʻano o ke aʻo (i loko o nā pale ka hana hoʻohālike):
- Hoʻomehana ʻo 5 Minute Cardio. ʻO ka hoʻomaʻamaʻa Cardio.
- 16 minuke HIIT Cardio. Hana HIIT, 10 hoʻoikaika kino, 20 kekona hoʻoikaika kino, 10 kekona hoʻomaha, 3 puni (Star Lele, aoao Papa, pahu aku ai i I luna, squatting ʻO Jack, pahu aku ai i Up ʻO Jack, Kuck Lele, Burpee, High Kukuli, Ke leleʻana māmā).
- 13 Minute Hoʻomaʻamaʻa Kino Mau Loa. ʻO ka hoʻomaʻamaʻa ikaika me nā dumbbells no ke kino kiʻekiʻe. Nā hui 3 o 2 hoʻoikaika kino, 10 reps (Kaomi o ka pahu, Bent Over Line Row, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions) /
- 10 Minuke Kickboxing Cardio. 6 cardio-kickboxing i hui pū ʻia me ka hoʻoikaika kino no 10 repetitions ma kēlā me kēia ʻaoʻao (2 Jabs + 2 Kea, 2 Slow-Mo Reps, 2 Uppercuts + 2 Hooks, 2 Knees + Jab + Cross).
- 12 Minute Kora a me Cardio. Nā hoʻolālā e hae a me nā wā cardio. Lele ʻē aʻe me nā haʻuki ma ka papahele e hae. 45 kekona hoʻoikaika kino 15 kekona naha (Tripple Jack, Paʻa ʻAoʻao, Lāki i Mua, Supermen, Lākini Lele, Lunges ʻokoʻa, Crisscross Crunch).
- 5 Minute Hōʻoluʻolu i lalo a kikoo. Hitch a me ke kikoo.
E nānā i kēia wikiō ma YouTube
ʻAʻole hiki iā ʻoe ke kali e hoʻomaka i ke aʻo ʻana mai Kelly a me Daniel? E hoʻomaka i kēia lā! A e nānā mākou i mua i kāu manaʻo ma ka papahana :)
E nānā hoʻi: 20 TABATA hoʻomaʻamaʻa ma ka Lūkini ʻōlelo youtube Kanal FitnessoManiya.
No ka pohō kaumaha, No ka mana, No ke ola a me ka ulu ʻana o ka mākala, hoʻomaʻamaʻa wāwa