Contents
- ʻO ka hana a Cardio me ka nānā ʻana i ka cor mai Fitness Blender
- 1. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- 2. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- 3. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- 4. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- 5. Hoʻomaʻamaʻa Cardio + no ka ʻōpū
- 6. Hoʻomaʻamaʻa Cardio + hoʻomaʻamaʻa KOR + yoga
- 7. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- 8. Hoʻomaʻamaʻa Kickboxing + hoʻoikaika kino no ka ʻōpū
- 9. ʻO ka cardio cardio workout no ka ʻōpū
- 10. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- 11. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- 12. Hoʻomaʻamaʻa Cardio + no ka ʻōpū
ʻO ka ʻōpū ka wahi pilikia nui no nā wahine he nui. ʻO kekahi o nā ala kūpono e hakakā ai i ka ʻōpū flabby kahi hui pū ʻia o nā hana cardio a me nā hoʻoikaika kino no ka corset muscle. Hāʻawi mākou iā ʻoe i kahi koho nui loa o ka cardio workouts no ka ʻōpū mai FitnessBlender mai ka Cardio a me Abs Workout e kōkua iā ʻoe e puhi i nā calori a hoʻoikaika i nā mākala o ka ʻōpū.
E kūpono i ka hoʻoikaika kino Cardio a me Abs FitnessBlender mai?
- ʻO ka poʻe no lākou ka ʻōpū a me ka pūhaka ka wahi pilikia.
- No ka poʻe makemake e hana ikaika e hoʻoikaika i ka corset muscle.
- No kēlā mau mea e ʻimi nei i kahi hoʻolālā cardio maikaʻi no ka puhi ʻana i nā calories.
- No ka poʻe makemake e lilo i ka kaumaha.
Hāʻawi ʻo Daniel lāua ʻo Kelly i kahi hoʻomaʻamaʻa wā waena kiʻekiʻe, nā hana a cardio i kūlike me nā haʻuki ma ka papahele no ka ʻōpū a me ka ʻōnaehana muscular. Ke kali nei ʻoe i ka hoʻoikaika kino aerobic a me nā manawa liʻiliʻi o ka hoʻomaha i ka wā o nā hana ma ka moena. ʻAʻole ʻoe e kuni pono i nā calories a hoʻoikaika i kou mau mākala nui, huki i kou ʻōpū a hana i ka wahi i hope a me kou pūhaka. Pākuʻi ʻia nā papa me nā hana plyometric pahū, nā hoʻoikaika kino no ka hope o ka ʻūhū o ka ʻōpū, nā hana no ka ʻōpū e hana ma o ka hoʻi a me ka pūhaka, nā kaula no ka hoʻoikaika ʻana i ka corset.
ʻO nā papahana ma hope o 30-40 mau minuke a hana ʻia me ka ʻole o ka papa inoa. I ka wehewehe ma lalo nei e hōʻike ana i ka lōʻihi o ka haʻawina, ka pae o ka paʻakikī (ma waho o 5), ka calorie, ka papa hoʻoikaika kino - ʻikepili i hāʻawi ʻia e nā mea hoʻomaʻamaʻa FitnessBlender. ʻO kekahi o kēia mau hana cardio no ka ʻōpū ʻaʻole i loko o ka hoʻomehana ʻana a me ka pā ʻana, no laila e hoʻāʻo ʻoe iā ʻoe iho. O kahi laʻana:
- Hoʻomehana: https://youtu.be/iYFKB5fgqtQ
- Kanahele: https://youtu.be/u5Hr3rNUZ24
Inā ʻo kou ʻōpū pilikia kou ʻōpū a laila hana i kēia mau hoʻomaʻamaʻa 3-4 mau manawa i ka pule. Inā loaʻa iā ʻoe kahi wahi pilikia ka ʻaoʻao haʻahaʻa o ke kino, hana i kēia mau hana i 1 manawa i ka pule e hoʻoikaika i ka corset muscle, a i nā lā ʻē aʻe e hana i nā cardio workout no ke kino holoʻokoʻa a me nā hoʻoikaika kino no nā ʻūhā a me nā puʻupuʻu. ʻO kahi laʻana, e nānā i:
- ʻO nā hana haʻahaʻa haʻahaʻa o ka 14 kiʻekiʻe no nā ʻūhā a me nā puʻupuʻu me ka lele ʻole mai GymRa
- ʻO ka hoʻomaʻamaʻa ikaika 15 kiʻekiʻe loa me nā dumbbells no nā wāwae a me nā ʻūlū mai FitnessBlender
Eia kekahi, mai poina e hoʻomaʻamaʻa i ke kino holoʻokoʻa ma ke ʻano holoʻokoʻa.
- Nā hana 20 kiʻekiʻe loa no ka leo puʻupuʻu me nā dumbbells na Heather Robertson
ʻO ka hana a Cardio me ka nānā ʻana i ka cor mai Fitness Blender
1. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- Kalepona: 257-407
- Duration: 37 mau minuke
- Ka paʻakikī: 4
- Me ka ʻole o ka hoʻomehana a me ke anuanu
I loko o kēia cardio workout no ka ʻōpū e kakali ana iā ʻoe i 7 mau kaʻina hoʻoikaika kino. Aia i kēlā me kēia puni nā hana ʻelua: ʻo 1 ka hoʻoikaika kino cardio a me 1 hoʻoikaika kino no nā wāwae ma ka papahele. Hana ʻia nā hoʻoikaika kino no 30 kekona, i kēlā me kēia pōʻai i 2 mau laps. No laila, e hoʻololi ʻoe i ka cardio no ka puhi ʻana i nā calorie a me nā hoʻoikaika kino e kani ai nā mākala o ka ʻōpū.
Nā Mahi:
- Lele lākeke; ʻO Knee Tuck Crunches
- Lele ʻaoʻao ʻaoʻao me ke kuli i luna; ʻO Crisscross Crunches
- 4 Jack Steps + 2 Crossover Jacks; Paʻa Paʻa paʻa
- ʻO Squat a me Hook; Cross Touch Crunch
- 2 Hop Squat; ʻ .lapa hehi
- Huki Crunch Huki; Nā Kaha Flutter
- Nā Skip Mana; ʻO Windmill Jackknife Crunch
ʻO nā kāmaʻa holo wahine he 20 kiʻekiʻe no ke olakino
2. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- Kalepona: 261-374
- Duration: 30 mau minuke
- Ka paʻakikī: 4
- Me ka hoʻomehana, me ke kau ʻole
ʻO kēia ka hana cardio no ka ʻōpū me 8 puni o ka hoʻoikaika kino. I loko o kēlā me kēia a puni ʻelua mau hana: 1 ka hoʻoikaika kino cardio a me 1 hoʻoikaika kino no kou ʻōpū ma ka papahele. Hoʻomaʻamaʻa hou ʻo Cardio i nā 4 set of the circuit TABATA: 20 kekona ka hana a 10 kekona ka hoʻomaha. Hoʻomaʻamaʻa no ka ʻōpū ma ka papahele i hana ʻia ma 1 i kahi 50 kekona.
Nā Mahi:
- Jump Squats, V Noho Kaʻa Wāwae
- Piʻi ke piʻi i luna; Pākuʻi Crunch
- 4 Butt Kickers + 2 Jack Steps; Mt. ʻO Lūkia Lūkini Top
- Nā Ski Squat Jacks; ʻO Crunches hoʻohuli
- ʻO nā kuli kiʻekiʻe wili; Crunches Paikikala
- Lele ākea + 3 Hops; Hoʻohuli Huli
- 2 Poki + 2 ʻOʻoki i luna; ʻO Oblique Jack Knife Crunches
- Hoʻopā ke kī ʻoi aku i ka Lunging, Pākuʻi Pā ʻālua
TOP 30 hoʻoikaika kino cardio maikaʻi loa
E nānā i kēia wikiō ma YouTube
3. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- Kalepona: 387-758
- Duration: 60 mau minuke
- Ka paʻakikī: 5
- Me ka hoʻomehana a me ke kaʻe
He manawa kēia o ka hoʻomaʻamaʻa ikaika ʻana i ka TABATA me ke koʻikoʻi ma nā mākala nui. Aia i loko o ka papahana he mau pōʻaiapuni 12 TABATA o 4 mau minuke. I kēlā me kēia puni e hoʻopau i hoʻokahi hana ma lalo o ke kumumanaʻo o 20 kekona hana, 10 kekona hoʻomaha, 8 hoʻokokoke. Hoʻopili ʻia nā kolo o nā hana cardio me nā pōʻai o nā hoʻoikaika kino no ka ʻōpū.
Nā Mahi:
- Switchfoot Mt piʻi piʻi
- ʻŪlili liʻiliʻi
- Lele iā Jacks + Kick Kiʻekiʻena
- Pākuʻi Loulou Crunch
- ʻO Burpee Switchfoot
- Nā Papa Pāhi
- Hele i lalo papa
- Papa ʻaoʻao me ka wāwae wāwae (hema)
- 4 Kuli Kuli Pākuʻi Piula
- ʻO ka papa ʻaoʻao me ka wāwae wāwae (ʻākau)
- Broad Jump Plus 3 Hops Hope
- Wili Lūkini
Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho
E nānā i kēia wikiō ma YouTube
4. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- Kalepona: 210-402
- Duration: 30 mau minuke
- Ka paʻakikī: 4
- Me ka ʻole o ka hoʻomehana a me ke anuanu
ʻO kēia ka hana cardio no ka ʻōpū pū kekahi ʻo TABATA. Hāʻawi ʻo Kelly i ka hoʻoikaika ʻana i ka cardio alternating a me nā hoʻoikaika kino e hae, i hana hou ʻia i nā seti 4 e like me ke kumumanaʻo o 20 kekona hana a 10 kekona hoʻomaha. Hana ʻia nā haʻuki ma ke kaʻina hoʻokahi ma hope o kekahi (ʻaʻole ma nā pālua), ma waena o lākou e hoʻomaha ai i 20 kekona. E pono ʻoe i nā dumbbells.
Nā Mahi:
- Hāpai ka Leg Rolling Plank Leg
- Loulou Kaha Crunches
- Pii piʻi + lele lele Squats
- ʻO Flutterkicks
- Lele ʻo Jack + Nā Kuli kiʻekiʻe
- Paikikala pana pālua
- ʻO Surf Burpees
- Pōʻai Pōʻai
- Nā Laina Lunge Static
- Nā hōkū hōkū ʻaoʻao
- Maʻemaʻe + Kaomi
- Hoʻohuli + Hoʻolahalaha
- Ma loko o nā Burpees
- Pākuʻi Crunch
Nā kūpeʻe pono: kahi koho o nā ʻoi loa
E nānā i kēia wikiō ma YouTube
5. Hoʻomaʻamaʻa Cardio + no ka ʻōpū
- Kalepona: 316-533
- Duration: 40 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
ʻO kēia hana cardio no ka ʻōpū i loko o ʻelua mau ʻāpana: kahi TABATA i hoʻokumu ʻia i ka cardio (15 minuke) a me nā hoʻomaʻamaʻa cardio + no ka ʻōpū (15 mau minuke). Ma ka ʻāpana mua e ʻike ʻoe i nā puni he 6 o nā hana 2 i kēlā me kēia puni, i hana hou ʻia i nā 4 set e like me ka hoʻolālā o 20 sec / 10 sec. Ma ka ʻāpana ʻelua, koho ʻoe i nā drill cardio ʻē aʻe a me nā hoʻoikaika kino no ka ʻōpū e pili ana i ka hoʻolālā 45 sec / 15 sec 2 kokoke.
ʻĀpana TABATA:
- ʻO Squat Jack Burpees; Lele Lōʻihi + Lele Ski
- E piʻi i luna ka heʻe nalu; Lele Lōʻihi + Lele Loke
- ʻO Burpee + Squat Hold; Lele Hōkū + 1 Lunge Kahuli
- Mt Climber Warrior Lunge; Lele Lākana
- 3 Pulse Lunge kuapo; Pahu i luna + Manamana Hou
- Lele kuapo + Kuli; ʻO Squat Pops
Cardio Burnout + ʻAmi:
- Up & Over Hops; Wili ʻo Knee Tucks
- Paʻa ke Kuli kiʻekiʻe; ʻO Flutterkicks
- Kāleka Lele; Loulou Kaha Crunches
- Lele ʻaoʻao ʻaoʻao; Crunches Paikikala
Nā hana 20 kiʻekiʻe loa no ke kūlana a me ke kua
E nānā i kēia wikiō ma YouTube
6. Hoʻomaʻamaʻa Cardio + hoʻomaʻamaʻa KOR + yoga
- Kalepona: 207-330
- Duration: 35 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
ʻO kēia hana cardio no ka ʻōpū kahi hui o nā papahana like ʻole a haku ʻia ʻekolu mau ʻāpana. ʻO ka ʻāpana mua: cardio + cor (10 minuke) ʻāpana ʻelua: cardio maʻemaʻe (10 minuke) ʻekolu hapa: yoga + e hoʻolōʻihi ana (10 mau minuke). Hana ʻia nā ʻāpana mua ʻelua e like me ke kumumanaʻo o TABATA. Hōʻike pū ʻo Kelly lāua ʻo Daniel i kahi mana maʻalahi o ka hana.
Hoʻoikaika kino (yoga):
- Lele ʻo Squat + Kick; Single Māhoe Jacknife Crunch
- Māhele Lele Burpees; Pākuʻi a puka
- Lele kuʻi
- Kū i luna ʻo Mt Climber
- Lele hōkū
- ʻO nā lele Lunge Reverse
- Squat ʻaoʻao ʻaoʻao
ʻO ka mea hoʻomaʻamaʻa Elliptical: nā mea maikaʻi a me nā mea hōʻino
E nānā i kēia wikiō ma YouTube
7. Hoʻomaʻamaʻa TABATA me ke koʻikoʻi i ka ʻōpū
- Kalepona: 168-336
- Duration: 30 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
Ma kēia hoʻolālā e loaʻa iā ʻoe i 4 mau puni TABATA o 4 mau minuke. I loko o kēlā me kēia puni ʻelua mau hana: 1 ka hoʻoikaika kino cardio a me 1 hoʻoikaika kino no ka ʻili, kahi e kuapo a hana hou i nā seti he 4. I ka pau ʻana o ka papahana, ua hoʻomākaukau ʻo Daniel na ʻoe i nā papa he 2 mau minuke.
Nā Mahi:
- Burpee; ʻO Jackknife Crunch
- Lele Lunge; 'Auʻauʻauʻau
- Lele Hōkū; Hoʻopiʻi Hip Hoʻokiʻekiʻe L&R
- Kiki ma; Paʻa Paikikala
- 2 min ke ahi hoʻopau
ʻO nā mea kōkua 10 kiʻekiʻe loa no ka ulu ʻana o nā mākala
E nānā i kēia wikiō ma YouTube
8. Hoʻomaʻamaʻa Kickboxing + hoʻoikaika kino no ka ʻōpū
- Kalepona: 225-585
- Duration: 50 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
ʻO ke kumu o kēia hana cardio no ka ʻōpū ke waiho nei i ka kickboxing a me nā hoʻoikaika kino mai ka hana koa. Nui ka waiwai o ka papahana a komo pū me 5 puni o nā hana:
- Kora (5 mau minuke): hoʻoikaika kino ma ka ʻōpū a hoʻi i hope
- Kickboxing (10 minuke): kickboxing
- Kora (5 mau minuke): papa
- Kickboxing (10 minuke): kickboxing
- Kora (5 mau minuke): nā hana ma ka ʻaoʻao hope a me ka ʻaoʻao
ʻO 20 wikiō kiʻekiʻe loa o ka cardio e lilo ai ka kaumaha mai Popsugar
E nānā i kēia wikiō ma YouTube
9. ʻO ka cardio cardio workout no ka ʻōpū
- Kalepona: 128-258
- Duration: 30 mau minuke
- Ka paʻakikī: 3
- ʻAʻohe hoʻomehana, me kahi paʻa
He aʻo hoihoi loa kēia. Aia ka papahana i 4 mau puni o nā hana. I kēlā me kēia puni e hana ʻoe i 6 ʻano hoʻoikaika kino: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, planks, cardio, Pilates, spin). ʻAʻohe hana hou i nā hana, no laila ʻaʻole ʻoe e luhi! Hana ʻia nā hoʻoikaika kino e like me ke kumumanaʻo: 45 kekona hana, 15 kekona hoʻomaha.
- Kōkua 1: Pākuʻi wāwae wāwae wāwae Papa + Kuli; Switchfoot Burpee; Kāʻei kapu; Nā Backbows Walkdown; ʻO Flutterkick.
- Kōkua 2: 3 Way Crunch; ʻO Plank Jack + Hoʻokiʻiliʻi wāwae; 3 Butt Kicker Drops; Pilates Saw; ʻĪlio manu;
- Kōkua 3: Alahaka + Pā manamana lima; Pākuʻi i lalo; Lele Lele; Hukiʻi wāwae; ʻAuʻau kai; Wili Lūkini.
- Kōkua 4: Jackknife wāwae wāwae; Kākoʻo ʻo Plank + Hāpai; Lele Lepo Lele Pipi; Ke alualu nei i nā pāpale manamana wāwae; Back Bow Crossover; Pulse Touch Pulse.
Pehea e koho ai i kahi Mat Mat
E nānā i kēia wikiō ma YouTube
10. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- Kalepona: 217-348
- Duration: 30 mau minuke
- Ka paʻakikī: 3
- C mehana a me ka paʻa
I kēia papahana, hoʻoikaika i ka cardio alternate (i ke kaila TABATA) a me nā hoʻoikaika kino no ka pahu (45 kekona hana / 15 kekona hoʻomaha). Ua hoʻomākaukau nā mea aʻoaʻo āpau i nā hui 4 cardio hoʻomaʻamaʻa 2 hoʻomaʻamaʻa i kēlā me kēia hui a me 3 pūʻulu o nā hana no ka ʻili no 3 hoʻoikaika i kēlā me kēia hui.
- HIIT: 2 Knees + ʻOi lele lele; Nā ʻaoʻao ʻaoʻao + Burpee.
- Kora: Pākuʻekuʻe wāwae 3 + Hoʻonui; Hoʻopaʻa T + Kū'ē Kū'ē Kū'ē; Pākuʻi ʻia ʻo Angel Angel.
- HIIT: 180 Leleʻi Squats; Palena palena.
- Kora: Kaha 4 Pa'ū wāwae; ʻĪlio manu; Pua Kua + Pulses.
- HIIT: Lunge + Kicks; Pākuʻi Kīʻoki Sumo Squat.
- Kora: Kihi Pā ʻaoʻao + Dip; ʻAoʻao ʻē aʻe; Haneri.
- HIIT: ʻO Jack Jack; Lele Lākana.
Pehea e hoʻoneʻe ai i ka ʻaoʻao: 20 + 20 hoʻoikaika kino
E nānā i kēia wikiō ma YouTube
11. ʻO ka hoʻomaʻamaʻa Cardio me nā hoʻoikaika alternating
- Kalepona: 180-390
- Duration: 35 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
ʻO kahi hana cardio ʻokoʻa ʻokoʻa no ka ʻōpū, hōʻoia ʻia ʻoe ʻaʻole e luhi. I kēia papahana hana ʻia nā hana i hoʻokahi manawa a ʻaʻole hana hou ʻia. Ke kali nei i ka papahana FitnessBlender maʻamau: 20 kekona hana a 10 kekona keu. Hoʻololi nā hana cardio ʻelua i ʻelua mau hana no ka pā. I ka hōʻuluʻulu, hoʻokomo ka papahana ma kahi o 40 mau ʻano hana like ʻole.
Gum-gum - pono hana pono
E nānā i kēia wikiō ma YouTube
12. Hoʻomaʻamaʻa Cardio + no ka ʻōpū
- Kalepona: 219-421
- Duration: 35 mau minuke
- Ka paʻakikī: 4
- C mehana a me ka paʻa
I kēia polokalamu cardio nā ʻāpana no 6 mau minuke e kūlike ana me nā ʻāpana i ka ʻōpū no 2 mau minuke. ʻO ka maʻa cardio ka hoʻolālā TABATA. Hana ʻia nā hoʻoikaika kino no ka pōʻaiapuni no ka hana 50 kekona, 10 kekona hoʻomaha.
- HIIT: puni 1. Burpee + Push Up; Pākuʻi Manamana E Ala; Burpee wawae wikiwiki; Lele + ʻEleʻele Lele; Lele Hōkū + Burpee; Sumo Lunge e Lele.
- Kora: 1 puni. Crisscross Crunch; ʻO Toe Crunch.
- HIIT: puni 2. Kuli kiʻekiʻe + Lele Lāki; Piʻi; Pākuʻi Jack + Lele; Lizard Hops; ʻO Jack mua + Squat Pops; Pākuʻi ʻia ʻo Seal.
- Kora: Ā puni 2. Wili Lūkini; ʻAoʻao Piko.
- HIIT: puni 3. Lele Hōkū + Kuli; Hele i lalo + Kukuli o ka papa; Burpee + Jab Cross; Kākoʻo i ka Push Up + Toe Touch To Up; Lele Lunge + Luna Nui; Jab, Keʻa.
- Kora: Ā puni 3. ʻAoʻao Hip Hoʻokiʻekiʻe L; Hoʻokiʻiliʻi Hip Hip R
ʻO ka hoʻomaʻamaʻa TABATA: ʻo 10 hōʻiliʻili maikaʻi loa
E nānā i kēia wikiō ma YouTube
E ʻike pū i kā mākou koho pono ʻē aʻe o nā hana.
- ʻO nā mea āpau e pili ana i nā kūpeʻe lima hoʻoikaika kino: he aha ia a pehea e koho ai
- ʻO nā hoʻoikaika kino kiʻekiʻe he 50 no ka ʻōpū palahalaha
- ʻO nā 20 mau wahine e holo nei i nā kāmaʻa no ka holo palekana
- ʻO nā mea āpau e pili ana i ka push-UPS: nā hiʻohiʻona + nā pushups koho
Slimming, ʻōpū, ʻoihana hoʻoikaika, hoʻoikaika kino Cardio