Contents
- ʻO ka hana pōkole no ka ʻōpū me Casey Ho
- 1. Hemolele 10 Abs
- 2. Flattener opu o lalo
- 3. Pīhaku Pīkini Pīhaku
- 4. ʻO ka Workout Ab Ultimate 2016
- 5. Mania Ab Hana Nui
- 6. ʻO ka hana paʻakikī paʻakikī
- 7. ʻO Core Crusher - ʻOi akuʻo Ab Workout
- 8. abs ma ke ahi
- 9. Hauʻoli Hard Core Ab Workout
- 10. Hoʻomaʻamaʻa Abs pālahalaha no nā mea hoʻomaka
- 11. Hana ʻoi loa abs (ʻāpana 1, 2, 3)
- Bonus: 1000 Abs Challenge (30 mau minuke)
ʻO ka hoʻoikaika mau no ka ʻōpū he mea nui ʻaʻole wale e hoʻoikaika i nā mākala o ka ʻōpū, akā e pale aku i ka ʻehaʻeha a me ke kua i lalo. Kākoʻo ka Muscle corset i ka iwi kuamoʻo, no laila nā hoʻoikaika e hoʻoikaika i ke kuleana nui i ka hana hoʻohui o kā mākou musculoskeletal system. Hāʻawi ʻo 13 iā ʻoe i nā hoʻolālā pōkole no ka abs mai Blogilates no 10 mau minuke i mea hoʻohui maikaʻi loa i kāu lumi papa.
He mea nui e hoʻomaopopo he paʻakikī loa e hemo i ka momona o ka ʻōpū, wale no hana crunches. No ka hoʻopau ʻana i ka ʻōpū e pono i kahi ala ākea: kahi deficit calorie a me ka hoʻoikaika mau. Akā e hoʻoikaika i nā mākala, hoʻomaikaʻi i ka leo, hoʻopaʻa i ka ʻōpū i hiki iā ʻoe ke kōkua. Mai lawe i ka ʻōpū hoʻoikaika kino: 10-15 mau minuke 2-3 mau manawa i ka pule lawa ia ma ka hoʻohui o nā papahana no ke kino holoʻokoʻa.
Hāʻawi ʻo Casey Ho i mau wikiō pōkole o ka paʻakikī paʻakikī, e hiki ai i kēlā me kēia. Inā paʻakikī kekahi mau hoʻomaʻamaʻa iā ʻoe, mai hopohopo. E hoʻomau i ka hoʻomaʻamaʻa ma kahi mau, a ma hope o ka manawa e ʻike ʻoe i kahi hoʻomaikaʻi nui. E akahele i ka wā hoʻomaʻamaʻa ʻaʻole i kūlou i ka ʻiwi, kaomi ʻia ka hope lalo i ka papahele. Kaha i ka ʻōpū, ʻaʻole pono ia e hoʻomaha, akā mai paʻa i kou hanu.
Nānā! ʻIkepili hana ʻaʻole i kauoha ʻia e hana i ka poʻe me ka maʻi maʻi o ka iwi kuamoʻo i ka ʻehaʻeha o ke kua a me ke kua i lalo, a me ke alo o diastasis ma hope o ka hānau ʻana. Inā ʻoe e ʻike i kahi hoʻoikaika e hāʻawi iā ʻoe i ka ʻeha a me ka hōʻoluʻolu ʻole, e lele iā ia a hoʻopau paha i ka hoʻomaʻamaʻa.
Aia nā wikiō āpau i ka papahele, ʻaʻole pono ka papa inoa, ka lōʻihi o ka hana e pili ana i nā minuke 10. Hāʻawi ʻo Casey Ho i nā hoʻomaʻamaʻa mai Pilates me ka nānā pono ʻana i nā mākala hohonu o ka ʻōpū a me ka ʻili. crunches, reverse crunches, ka haneli, ka plank, Paikikala, hoʻolōʻihi wāwae, huki i nā wāwae kū pololei, ʻōwili ma ke kua, ka moku, nā ʻūpā, a pēlā aku.
ʻO 60 hoʻomaʻamaʻa maikaʻi loa mai Pilates
ʻO ka hana pōkole no ka ʻōpū me Casey Ho
1. Hemolele 10 Abs
I kēia papahana e ʻike ʻoe i nā hoʻoikaika kino he 10 no ka ʻōpū. Rollup With a Twist, Ankle Reach, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Pōkole ke aʻo ʻana, akā maikaʻi loa ia no nā mākala nui.
2. Flattener opu o lalo
I kēia papahana o ka hana pili pū me nā mākala o ka kaomi haʻahaʻa. Hoʻololi like ʻole kēia hana a me ke ʻano maikaʻi. Ma hope o nā hoʻoikaika kino: ʻO ka haneli, Doble Leg Stretch, Barbie Feet, Reverse Crunch, Crunch 1-2-3, Heel Click, See Saw Abs, Helicopters, Corkscrew, Single Drop.
E nānā i kēia wikiō ma YouTube
3. Pīhaku Pīkini Pīhaku
ʻO kēia hoʻolālā 10 mau minuke pokole no ka ʻōpū mai Casey Ho me nā hana 4 wale nō: ʻO Crunch Extension, Crunch Pālua i ka Extension, Rollup to Rollover, Hip Twist to Butt Lift. E mālama wikiwiki ʻia ka papa, akā me ka maikaʻi.
E nānā i kēia wikiō ma YouTube
4. ʻO ka Workout Ab Ultimate 2016
I kēia hoʻolālā ʻoe ke kali nei no ka hāpai ʻana i ke kino i nā wāwae e hana i ka ʻili. Inā loaʻa iā ʻoe nā pilikia hoʻi, ʻoi aku ka maikaʻi o ka hoʻopaneʻe ʻana o ka polokalamu. Hoʻoikaika kino: Noho ʻo Ballerina (mau nā ala), Nā ʻūlū ʻokiʻoki, pōʻai wāwae, Cha Cha Abs, hāpai wāwae ʻelua, keaka.
E nānā i kēia wikiō ma YouTube
5. Mania Ab Hana Nui
I loko o kēia hana me nā hoʻoikaika kino mai Pilates: e puhi kou abs! Ke ukali nei kekahi hana i kekahi me ka maikaʻi ʻole i nā kuʻuna maikaʻi ʻo Pilates. Hana ʻia nā hana āpau ma ke kua.
E nānā i kēia wikiō ma YouTube
6. ʻO ka hana paʻakikī paʻakikī
ʻAʻole kēia kā mākou hoʻomaʻamaʻa hoʻomaʻamaʻa maʻamau ma ke kua, akā aia nā ʻaoʻao a me ka maʻamau, kā lākou hoʻololi ʻana, a me ka hoʻoikaika ʻo Superman, he mea pono loa ia no ka hoʻoikaika ʻana i ka ʻaoʻao haʻahaʻa.
E nānā i kēia wikiō ma YouTube
7. ʻO Core Crusher - ʻOi akuʻo Ab Workout
ʻO kekahi hana e kōkua iā ʻoe e hana pono i ka kaomi haʻahaʻa. I loko o kēia wikiō hāʻawi ʻo Casey i ka hana ma ka ʻōpū ma ka wili ʻana a me ka hāpai ʻana o ka wāwae.
E nānā i kēia wikiō ma YouTube
8. abs ma ke ahi
Aia i loko o kēia papahana kahi hoʻoikaika kino ʻole no ka ʻōpū, no laila, hoʻopiʻi a ʻike ʻia e ka haumāna. Hoʻoikaika kino: ʻO ka Genie Abs Eagle Abs, Holo Holo, Pālua Ka ʻElua, Clock Abs, Hollow Pōhaku Wāwae Wāwae, ʻO ka ʻEkā pepeiao.
E nānā i kēia wikiō ma YouTube
9. Hauʻoli Hard Core Ab Workout
I kēia hana no ka abs mai Blogilates i hoʻopili ʻia he 5 mau hana wale nō. Lohi a noʻonoʻo ka hana me ka hoʻonui ʻana o nā mākala nui. Hoʻoikaika kino: Train Track Abs, Single Leg Circles Ab, ke kiʻi ʻana iā Criss-cross, Genie Abs.
E nānā i kēia wikiō ma YouTube
10. Hoʻomaʻamaʻa Abs pālahalaha no nā mea hoʻomaka
Akā kūpono kēia hoʻolālā no nā poʻe hoʻomaka. Hoʻohui ʻia i nā ʻano hana like ʻole, akā hoʻolālā ʻia ia no kahi helu liʻiliʻi o ka hana hou ʻana, no laila maʻalahi ke aʻo ʻana mai ka hoʻomaka a ka hopena. Nā hoʻoikaika kino: ʻOlokaʻa, haneli, hāʻule wāwae wāwae ʻekahi, hoʻopaneʻe wāwae ʻelua, pākaukau poʻomanaʻo kiʻekiʻe, nā wāwae wāwae i luna, Oblique Swivels, Crunch Crunch, Crunch, Plank, Forearm Plank, Side Plank.
E nānā i kēia wikiō ma YouTube
11. Hana ʻoi loa abs (ʻāpana 1, 2, 3)
Loaʻa iā Casey Ho kahi pūʻulu o ʻekolu wikiō pōkole ʻo Extreme Abs Workout. ʻAʻole koʻikoʻi ka hoʻomaʻamaʻa, akā lawa ka maikaʻi. E kōkua lākou i kāu hana ma nā mākala o ka ʻōpū.
E nānā i kēia wikiō ma YouTube
E nānā i kēia wikiō ma YouTube
E nānā i kēia wikiō ma YouTube
Bonus: 1000 Abs Challenge (30 mau minuke)
Inā makemake ʻoe e hana i ka manawa lōʻihi, e hoʻāʻo i kahi kau hoʻomaʻamaʻa 30 minuke 1000 Hīnaʻi Abs mai Blogilates, kahi e kōkua iā ʻoe e nānā i nā mākala o ka ʻōpū. Hana ʻia nā hana āpau i ke kūlana supine.
E nānā i kēia wikiō ma YouTube
Hiki i kēia hoʻoikaika pōkole no ka abs mai Blogilates i kāu hoʻolālā hoʻoikaika kino e hoʻoikaika ai i nā mākala o ka ʻōpū a me ka ʻōnaehana muscular. Inā makemake ʻoe e hana me Casey Ho, paipai mākou iā ʻoe e nānā:
- ʻO ka hana ʻoihana pōkole ʻo 10 pōkole loa no nā wāwae mai Blogilates
- ʻO ka hoʻomaʻamaʻa haʻahaʻa haʻahaʻa kiʻekiʻe loa o 10 kiʻekiʻe no ke kino holoʻokoʻa mai Blogilates
No ka poʻe hoʻomaka, hōʻemi, hana haʻahaʻa haʻahaʻa a ka ʻōpū