ʻO ka hoʻomaʻamaʻa ikaika 15 kiʻekiʻe loa me nā dumbbells no nā wāwae a me nā ʻūlū mai FitnessBlender

Inā ʻoe e ʻimi i ka hoʻomaʻamaʻa kaumaha no nā puʻupuʻu a me nā wāwae ma ka home, a laila no ʻoe wale nō kēia hōʻiliʻili! E kiʻi i ka hoʻomaʻamaʻa ikaika 15 me nā dumbbells mai FitnessBlender e kōkua iā ʻoe e hana pono ma luna o nā mākala o nā wāwae a me nā puʻupuʻu ma ka home.

ʻO ka hoʻomaʻamaʻa no nā puʻupuʻu a me nā wāwae mai FitnessBlender hope loa mai 20 a 60 mau minuke. ʻO ka hapa nui o lākou e hoʻopili i kahi hoʻomehana a me ka hitch, akā inā ʻaʻole, koi mākou iā ʻoe e hana iā lākou iho. ʻO kahi laʻana, hoʻomehana a huki mai Kelly a me Daniel:

  • Hoʻomehana: https://youtu.be/iYFKB5fgqtQ
  • Kākau: https://youtu.be/u5Hr3rNUZ24

Nā wehewehe ʻana: hōʻuluʻulu pōkole o ka hoʻomaʻamaʻa ʻana, ka lōʻihi o ka paʻakikī wikiō ma kahi pālākiō, ke kū ʻana o ka mehana a me ka hōʻoluʻolu, ka papa inoa o nā hana. Nā hana i kākau ʻia ma ka ʻōlelo Pelekania, akā pololei pololei kā lākou mau inoa.

  • Pākuʻi - squats
  • Make-make - make make
  • Lunge - lunges
  • ʻO nā ʻaoʻao ʻo Lunge ʻaoʻao
  • ʻO Curtsy Lunge - nā diagonal lunges
  • Sumo Squat - nā squats me nā wāwae ākea ākea
  • Hoʻokiʻekiʻe Ka wāwae / hāpai wāwae - hāpai i ka wāwae
  • Alahaka - alahaka gluteal
  • Lele - lele
  • Hoʻāla ʻia ke keiki bipi - piʻi i luna i nā kākini

No nā hoʻomaʻamaʻa e pono ai ʻoe i nā dumbbells (i nā manawa kakaikahi a kahi noho a paepae pae paha). No ka mea e hoʻomaʻamaʻa ʻoe i ke kino haʻahaʻa a hana i nā ʻano hana like ʻole e like me nā squats, nā lunges a me nā ala make ca helu liʻiliʻi o nā iterations, hiki iā mākou ke lawe palekana i nā dumbbells kaumaha: 5-10 kg (kaikamahine), 10-15 kg (kāne).

  • Inā makemake ʻoe e pauma i nā mākala, nā ʻūpā a puni a hoʻomaikaʻi i ke ʻano o kou mau wāwae, a laila komo i ka hoʻomaʻamaʻa i hāpai ʻia 1-2 mau manawa i ka pule. Mai makaʻu i ka lawe ʻana i bonnā dumbbells kaupaona lichi - me ka ʻole o nā kaupaona maikaʻi, ʻaʻole e loaʻa kaomi i nā mākala o nā wāwae a me nā puʻupuʻu.
  • Inā makemake ʻoe e hoʻoliʻiliʻi i ka nui o nā wāwae, ʻoi aku ka maikaʻi o ka nānā ʻana i nā hana plyometric a me cardio a me ka hoʻomaʻamaʻa ikaika ʻana no ke kino haʻahaʻa e hana pinepine ʻole ma mua o hoʻokahi manawa i ka pule.

Hoʻomaʻamaʻa ikaika no nā wāwae a me nā puʻupuʻu

Inā loaʻa iā ʻoe nā pilikia o ke kuli, hoʻomohala i nā veins varicose a i ʻole makemake ʻoe i nā hoʻoikaika haʻahaʻa hopena haʻahaʻa, e nānā i kā mākou koho.

ʻO ka wikiō kiʻekiʻe loa o 18 kiʻekiʻe no nā wāwae mai FitnessBlender

1. Hana Kino Nui i ke Kino Mau

  • Duration: 33 mau minuke
  • Ka paʻakikī: 3
  • Me ka hoʻomehana a me ke kaʻe

ʻO ka hoʻomaʻamaʻa me nā deadlift, squats a me nā lunges. Hana ʻia kēlā me kēia hoʻoikaika ʻana no 45 kekona, hoʻomaha i 15 kekona, e hana hou i ka hoʻoikaika me nā superset i nā 2 set.

kino: Sumo Squat, nā manamana wāwae Deadlift In, Curtsy Lunge, Deadlift Toes Out, Side Lunge, Deadlift, Clean and Press, Squat, Jumping Lunge, Alternating Lunge.

ʻO ka hana ʻana i ke kino o ka hoʻohaʻahaʻa kino nui

2. Kūkulu i kahi hana Booty: Ka ikaika a me nā Pilates

Aia i loko o ka papahana nā ʻāpana 2. I ka ʻāpana mua hiki iā ʻoe ke ʻike i nā hoʻoikaika ikaika ikaika no nā ʻūhā a me nā puʻupuʻu me ka helu liʻiliʻi o nā iterations. Hoʻohana ʻo Kelly i nā dumbbells mai 4 a 10 kg. I ka ʻāpana ʻelua - nā hana o Pilates ma ka moena me ka lako ʻole.

mana nā hoʻolālā (3 puni: 10, 8, a 6 hana hou): Squats, Deadlift, Curtsy Lunge + ʻaoʻao wāwae hāpai i luna, pahu i mua, Reverse Lunges

kino on ka moena ole pono: Nā Pilates Reverse Leg Lift + Pulses, Ma loko o nā Leg Legs + Pulses, Bridge + Hold.

3. Nā Squats a me nā Deadlift: ʻO ke kino haʻahaʻa

Hoʻomoʻa ka hoʻomaʻamaʻa i ʻelua mau ʻano hoʻoikaika kino: squats (Squat) a me ka hāpailahi make ʻana (ʻO Deadlift), a me kā lākou hoʻololi ʻana. Polokalamu papahana: 45 kekona hoʻoikaika, 15 kekona hoʻomaha, 2 set.

kino: Squats, Deadlift, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat i loko o ka Thigh Raise, Deadlift - Toes In, Sumo Squats, Deadlift - Toes Out Calf Raise Side Squat, Wide Deadlift.

4. Ma ka Home Butt a me ka Workout Thigh

Ua mālama ʻia ka hoʻomaʻamaʻa ma ke ʻano o: 45 kekona e hana ana i 15 kekona hoʻomaha. E hana hou i ka hoʻomaʻamaʻa i nā supersets ma 2 mau laps. Ka hopena haʻahaʻa o ka papahana, ke aʻo ʻana a Kelly me ka holo ʻole o nā kāmaʻa.

hoʻokō ': Single Leg Deadlift, 3 Way Lunge, Squat Hold & Rock, Curtsy Calf Raise, Weighted Squat Hops, Wide Squat + Side Leg Lift, Kōkua Pistol, Deadlift + Kickout & Lift, Reverse Leg Lift + Pulses ma o ka break Backbow Pulses, Marching Alahaka + Kika.

5. ʻO ka hope hope loa a me ka hana ʻehā no ka poʻe e maʻaleʻale maʻalahi

ʻO ke ʻano hana ʻokoʻa loa no nā wāwae a me nā puʻupuʻu, kahi e hoʻopili ai i nā puni he 6 o nā hana 6 i kēlā me kēia puni. E hana ʻoe i 10 mau hana hou o kēlā me kēia hoʻoikaika, no laila hiki i ke kaumaha o nā dumbbells ke lawe i nā mea hou (hoʻohana ʻo Kelly i 5-10 kg). E ʻike pū ʻoe i nā ʻano hana plyometric he nui.

kino: Squat Basic, Deadlifts, Alternating Reverse Lunge, Jump Squats, Reverse Lakes + Pulses, Side Leg Lift, Wide / Sumo Squats, Deadlift - Toed in, Curtsy Lunges, lateral Jumps, Bridge, Front Leg Lift, Stagger Squat, Deadlift - Toes Ma waho, Pālua nā Pua Līkī Līkī Pōhaku Mana, Piʻipiʻi ʻaoʻao ʻaoʻao Pilates, hāpai i lalo ʻīlio, Ski Squats, Deadlift - kūlana ākea, ʻāpana ʻāpana, popo Squats, Bow hope, Sumo Squat + kī.

6. ʻO Butt Brutal a me ka hana ʻehā

No kēia hoʻoikaika i ke kino o lalo e pono ʻoe i kahi noho a i ʻole ke keʻehi kiʻekiʻe. E hana ʻoe i ʻelua mau hana hou o kēlā me kēia hoʻoikaika. E ʻike ʻoe i 8 mau kaʻa 4 i kēlā me kēia a puni, a hana hou ʻia i nā 2 set. Hoʻohana ʻo Kelly i nā kaupaona mai 2 a 3.5 kg.

Nā Mahi: ʻO Squats, Hoʻololi 'anuʻu Piʻi, Kū i luna / Kōkua Pistol / Pistol Squat, Alternating Single Leg Deadlift, Squat + Reverse Lunge, ʻaoʻao ʻaoʻao i luna, Deadlift, Clean & Press.

7. ʻO ka hoʻoikaika kino kino haʻahaʻa

Hoʻokomo pū ka hoʻomaʻamaʻa i 9 mau hana maʻamau no nā wāwae a me nā ʻūhā no 10 mau hana hou no kēlā me kēia hoʻoikaika.

kino: Pākuʻi wāwae wāwae, Deadlift, ʻaoʻao lua, Push, Pull, Squat, Calf Raise, Alternating Lunge, Up Ups, Bulgarian Split Squat, Sumo Squat.

8. Ma ka ikaika o ka home a me nā pila Pilates a me ka hana ʻehā

I loko o kēia papahana no nā wāwae a me nā puʻupuʻu e ʻike ʻoe i nā hoʻoikaika ikaika he 5 me nā dumbbells a me nā hana 5 o Pilates. Hana ʻia nā hoʻoikaika kino me nā superset. Hoʻohana ʻo Kelly i nā kaupaona mai 3.5 a 5 kg

hoʻokō ': ʻO ka ʻaoʻao ʻaoʻao me Curtsy, hāpai wāwae ʻaoʻao, squat, Single wāwae Bridge Reverse Lunge Pistol, i loko o ka hāpai wāwae, Deadlift, hāpai wāwae wāwae hoʻi, ʻanuʻu ma waena o Lunge, Bow Bow.

9. Ka Ikaika o ke Kino Lalo no ka Mass

ʻO ka hoʻomaʻamaʻa ikaika no nā mākala wāwae a me nā ʻūhā. Nā 3 set of 8 repetitions no kēlā me kēia hoʻoikaika kino.

Nā hana: Deadlift, Leg Legises, Side Lunges, Inside Leg Raises, Squats, Calf Raises, Alternating Lunges / Jumping Lunges (One Set Max).

Ka ikaika o ke kino o lalo no ka nuipaʻa - Ka hana home hope loa no ka hoʻoliʻiliʻi Kino Lalo

10. ʻO ka hana ʻo But But Best e Kūkulu ai i kahi ʻūlū i hao ʻia a me nā leo

No kēia hoʻolālā i ke kino haʻahaʻa e pono ʻoe i kahi anuu piʻi. E ʻike ʻoe i 5 mau ʻōlapa o nā hoʻoikaika kino, i hana hou ʻia i 2 mau laps. Hana ʻia kēlā me kēia hoʻoikaika he 10 mau manawa.

hoʻokō ': Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Step Ups, Side Step Up, Bridges, Leg Raises Kneeling + Pulses.

11. Kino Ma lalo: ʻO Butt a me ka Workout Thigh

ʻO kēia hoʻomaʻamaʻa ikaika no nā ʻūhā a me nā puʻupuʻu e komo pū me nā hana he 7 i hana hou ʻia no 2 set. Hana ʻia kēlā me kēia hoʻoikaika he 10 mau manawa.

kino: Lunges, Deadlift, Squats, Lunges ʻaoʻao, hāpai keiki bipi, hāpai wāwae wāwae, alahaka.

12. ʻO Brutal Butt & Thigh Workout - E hoʻokuʻu iā ia e like me kahi squat!

Hoʻokomo ka hana i 5 puni o 2 hoʻoikaika kino, i hana hou ʻia i 2 mau laps. Hana ʻia kēlā me kēia hoʻoikaika he 10 mau manawa. ʻO ke kumu ke kali nei ʻoe i nā squats, nā mea make a me nā lunges. Hoʻohana ʻo Kelly i nā dumbbells 5-11 kg.

kino: Nā Squats kuʻuna, nā make i hala, nā Ski Squats, nā manamana wāwae make i loko, Sumo Squats, Deadlift Toes i waho, Curtsy Lunges, Lunges ʻaoʻao, Jump Squats, Jumps Jumps.

13. ʻO ka Butt Hope loa a me ka ʻohana ʻĀkū no ka pihi hoʻokiʻekiʻe i hāpai ʻia

I loko o kēia hoʻolālā me nā haʻuki maʻamau no nā puʻupuʻu, ʻaʻole wale me nā dumbbells, akā ma ka papahele. I hoʻokahi hana e pono ai ʻoe i kahi noho a noho paha.

Nā Mahi: ʻO Deadlifts, ʻO Squats, O Kettlebell Kowali, Kaunauna 'anuʻu Up, Kūkuli wawae Hāpai, palua Kāpē nana e hoole Lunges, Clean a Kaomi, Curtsy Lunge, Jump Squats.

14. ʻO Butt a me ka hana ʻehā no ka pihi ʻoi aku ka nui

ʻO kahi hoʻoikaika pōkole no nā glute. Nā 5 pūʻulu o 2 hana i kēlā me kēia hui. E hana ʻoe i 10 mau hana hou o kēlā me kēia hoʻoikaika, dumbbells kaupaona, hiki iā ʻoe ke lawe hou aʻe.

kino: Nā Deadlift, Squats, Reverse Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jumps, Power Skips, Prone Bent Leg Raise Pulses, Bridges.

15. Ke hoʻoikaika ʻana o ke Kino ʻiʻo Lalo

I kēia hoʻomaʻamaʻa kaumaha no nā ʻūhā a me nā puʻupuʻu pono ʻoe e hana i nā pūʻulu hoʻoikaika he 5. ʻO TABATA ka hoʻomaʻamaʻa: 20 kekona hoʻoikaika kino, 10 kekona hoʻomaha, 8 hoʻokokoke no kēlā me kēia hoʻoikaika kino. Hoʻokahi hoʻoikaika kino (Kūlana Aloha - plyometric.

Nā Mahi: ʻO Squats, ʻO Deadlifts, Kūlana Aloha, Hoʻololi Lunges, ʻO Flutterkicks, Hoʻokiʻiliʻi keiki bipi, Sumo Squats, Wili Lūkini, Lunges Crossover, ʻAoʻao hoʻi.

E nānā i kekahi:

I ke kani a hoʻonui i nā mākala, nā wāwae a me nā aniani, Me nā kaupaona, ikaika ikaika

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