ʻO nā hana hoʻoikaika kino 20 kiʻekiʻe loa no ka puhi ʻana i ka momona a me ka pohō kaumaha, kanal youtube, Popsugar

Koho iā ʻoe iho i kahi hoʻomaʻamaʻa cardio pono me ka hoʻohui i kāna mau hana nui? Hāʻawi mākou iā ʻoe i kahi koho like ʻole o ka cardio workout e kuni ai i ka momona ma ka home mai ke kahawai ola POPSUGAR.

Nā ʻano wikiō ma ke kahawai youtube e ʻae ʻo Popsugar i kēlā me kēia mea e ʻike i kahi mea kūpono iā ʻoe. Akā ma mua o ka neʻe ʻana i ka wikiō loiloi o cardio no ka lilo momona, e hoʻomanaʻo kākou i ka mea a lākou e hoʻohana nei.

5 mau kumu e pono ai e hana i ka cardio workout:

  • no ka pohō kaumaha a me ka hōʻemi ʻana o ka nui o ke kino
  • no ka puhi ʻana i ka nui calorie
  • e hoʻomaikaʻi i ka hana o ka ʻōnaehana cardiovascular
  • e wikiwiki i nā hana metabolic
  • e hoʻonui i ka hoʻomanawanui
  • no ka hemo ʻana i nā wahi pilikia ma nā lima, ka ʻōpū a me nā wāwae.

ʻO ka hoʻomaʻamaʻa Cardio e puhi i ka momona

He 20-45 mau minuke ka lōʻihi o ka hana cardio. Hana ʻia ka hapa nui o lākou me ke kaupaona o kona kino ponoʻī, ʻo ia hoʻi ʻaʻole ʻoe e pono i nā lakohana hou (nā kaupaona kiʻekiʻe). ʻO nā papahana āpau he mea hoʻomaʻamaʻa ʻokoʻa a hāʻawi kēlā me kēia i kahi ʻano ʻokoʻa o ka alakaʻi ʻana i nā papa. Ke kali nei ʻoe i nā ʻāpana aʻe: TABATA, aerobics, plyometric, hulahula, cardio based Boxing and kickboxing.

Nā hana 20 cardio e puhi ai i ka momona

1. Hoʻomaʻamaʻa cardio waena (30 minuke)

Hāʻawi ka papa hana cardio e kuni i ka momona ma ka home iā Anna Renderer, ʻo ia ke kumu nui o ke kahawai YouTube a me Popsugar. Mālama ʻia ka papahana i ʻelua mau puni, i kēlā me kēia puni e hāʻawi ʻia ʻoe i 2 mau laps o ka hoʻoikaika kino aerobic. Ma waena o nā puni o nā hana he mau haʻihaʻi liʻiliʻi, akā mālama ʻia nā hoʻomaʻamaʻa āpau i kahi helu kiʻekiʻe mau.

Hāʻawi ʻo Coach i nā hoʻoikaika cardio kūlohelohe ʻaʻole e hoʻoluhi iā ʻoe, akā e kōkua ia i ke puhi ʻana i nā mea nui i loko o 30 mau minuke: ke lele nei i nā lima a me nā wāwae e hoʻouluulu ana, e holo ana me ke kiʻekiʻe o ke kuli, a me nā koho like ʻole o nā sprint, lele lele, Jogging ākea etc. He hoʻomaʻamaʻa cardio maikaʻi loa kēia, hiki ke lilo i kāu papahana home punahele. ʻAʻole pono ka waihona.

ʻO TOP 50 mea hoʻomaʻamaʻa maikaʻi loa ma YouTube

Puhi i nā Kalena Nui me kēia Workout Cardio Hiki iā ʻoe ke hana ma ka home

2. Hoʻomaʻamaʻa Cardio ma muli o ka pahu pahu (45 mau minuke)

ʻO kēia ka hana cardio ma muli o ka pahu pahu e kōkua iā ʻoe e hāpai i ka helu o ka puʻuwai no ka momona momona a me ka hoʻoikaika ʻana i ka puʻuwai puʻuwai. ʻO Janet Jenkins ka hana, ʻo ia kekahi o nā kaʻi aʻo kaulana loa o ka honua. ʻO kāna mau papahana he laʻana o kahi ukana maikaʻi no ka pohō kaumaha a me ke kani o nā mākala.

Inā ʻoe e noʻonoʻo koke i kēlā me kēia hana ma muli o ka pahu pahu, he keke keke ia, a laila e hoʻopūʻiwa ʻo Janet iā ʻoe. ʻO nā ʻano kī a me nā ʻūlili ʻē aʻe me ka lele ikaika, no laila e piʻi aʻe ka helu o kou puʻuwai i nā waiwai kiʻekiʻe no ka puhi ʻana i nā calori. I ka hopena e ʻike ʻoe i kahi pūʻulu o nā hana ma kaomi. ʻAʻole pono ka papa inoa, akā ʻoi aku ka maikaʻi o ke kāwele ma ka lima.

3. ʻO ka hoʻomaʻamaʻa TABATA ikaika he 8 puni (45 mau minuke)

E hoʻopiʻi kēia hoʻomaʻamaʻa kau i nā mea aloha i ka TABATA. Polokalamu mai ke kumu ʻo Raneir Pollard Aia i loko o 8 mau puni, hana ʻia nā hana ma ke kumu o 20 mau kekona a me 10 mau kekona. I kēlā me kēia pōʻai e ʻike ʻoe i nā ʻano hana like ʻole a e hoʻonui ana paha i ka ukana:

Hōʻike pū nā mea aʻoaʻo i kahi mana maʻalahi o nā hana, no laila kūpono ka papahana no nā pae hoʻoikaika kino āpau.

TABATA: 10 hoʻolālā mākaukau i hana ʻia

4. Hoʻokumu ʻia ka Combat Kino ma nā hana koa (30 minuke)

Kino hakakā - he polokalamu cardio maikaʻi loa e lilo i kāu hana hou. ʻO kahi papa e pili ana i nā neʻe ʻana mai ka martial arts e hoʻohui i nā mea o Boxing, kung fu, Taekwondo, kickboxing, capoeira a me Thai Boxing.

ʻAʻole paʻakikī kēia hana i nā chords, no laila kūpono ka papa no nā mea i loaʻa ka pilikia i ka hoʻomanaʻo ʻana i nā mele hou. Hoʻohui ʻia, hoʻemi ʻia nā papahana ma kēia kaila i nā pahu like ʻaʻole ke lele ke kumu o kēia hana cardio, a me nā ʻano kī a me nā kī. ʻAʻole ʻoe e ʻike pehea e lele ai i 30 mau minuke! ʻAʻole pono ka waihona.

5. Ka hulahula Aerobic no ka pohō kaumaha (25 minuke)

ʻO ka hoʻomaʻamaʻa cardio hula e puhi i ka momona ma ka home i hoʻomākaukau no ʻoe a me ka mea hoʻomaʻamaʻa Simone de La Rue (kumu punahele ʻo Anne Hathaway). Hoʻomanaʻo hou kēia papahana no ka mea ʻaʻole ia he haʻawina hulahula, a me kahi papa wili maʻamau. ʻAʻole e loaʻa kahi choreography paʻakikī, akā e mākaukau e hoʻololi koke i ka neʻe a aʻo i kahi hui liʻiliʻi.

ʻAneʻane hana kaʻu pelekikena i ka wikiwiki me ka wikiwiki i hiki iā ʻoe ke hoʻomanaʻo iā lākou a maʻalahi hoʻi. ʻAʻole paʻakikī ka papahana a ʻaʻole ia he poʻe hulahula. Holo ke kau me ke kū ʻole, no laila e koi ana i ka hoʻomanawanui maikaʻi o ka puʻuwai. ʻAʻole pono ka waihona.

ʻO ka Cardio Dance Workout Celebs Aloha

6. Hoʻomaʻamaʻa kau waena ikaika (20 minuke)

ʻO kēia kau HIIT-hoʻolālā no 20 mau minuke kūpono no nā poʻe i nui ʻole ka manawa no ka hoʻoikaika kino, a puhi i nā calory e pono ai. I loko o kēia papahana e ʻike ʻoe i nā puni he 4 o nā hana 4 hoʻoikaika i kēlā me kēia puni me nā kū pōkole no ka hoʻomaha.

ʻO ke aʻo kūpono kūpono no ka pae o ka hoʻomaʻamaʻa ma luna o ka awelika, akā ʻo kekahi o nā kaikamahine e hōʻike nei i nā hoʻoikaika kino no ka poʻe hoʻomaka. No laila, i ke kumumanaʻo, hiki i ka papahana no nā mea āpau. Hāʻawi ia i nā hana aʻe: ʻO Jogging me ke kiʻekiʻe o ke kuli, ke lele nei me ka ulu ʻana o nā kapuaʻi i ka lewa, nā ʻano papa a me nā hana like mai yoga. ʻAʻole pono ka waihona.

7. ʻO ka hoʻolālā ikaika loa no ka holomua (30 mau minuke)

Akā kūpono kēia hana cardio hana no ka haumāna kiʻekiʻe wale nō i makaʻu ʻole i ka lele i ka ukana. ʻO Anna Garcia ka hana, i ʻike ʻia no kāna mau polokalamu ʻoi loa. Eia nō naʻe, hōʻike kēia wikiō a haʻahaʻa ka hopena o ka hana e kōkua ai e hoʻonui i ka hoʻomaʻamaʻa.

Aia i ka papahana he mau puni:

E ʻike ʻoe i nā burpees he nui, nā lele plyometric, papa, lele lunges, squats. A me kēia mau mea āpau me nā dumbbells!

Pehea e koho ai i nā DUMBBELLS

8. ʻO Boxio Boxing me nā kaupaona māmā (35 minuke)

Inā he manaʻo maikaʻi kou i nā papahana e pili ana i nā ʻaoʻao mai nā hana koa like ʻole, a laila e hoʻāʻo i ka wikiō mai ke kaʻi hoʻōla Krista Di Paolo. Hāʻawi ia i kahi ʻano aerobic Boxing, kahi e ʻike ai ʻoe i kahi nui o ka neʻe ʻana i ka Boxing me dumbbells.

Pono ʻoe i kahi dumbbell o ke kaupaona māmā (0.5-1 kg). Akā inā ʻaʻohe āu dumbbells, hiki iā ʻoe ke hoʻomaʻamaʻa me ka ʻole o lākou a i ʻole pani iā ​​lākou me nā kaupaona no nā lima. Ma waho aʻe o nā kuʻi a kīkē e hana ʻoe i nā lele maʻalahi no ka puhi ʻana i nā calorie keu. E ʻike nō ʻoe i nā ʻāpana he nui ma ka papahele, kahi e hoʻopili ai i nā hoʻoikaika kino no nā mākala nui.

9. Hoʻomaʻamaʻa ikaika me nā wā o 40/20 (20 mau minuke)

A ʻo kahi hana cardio waena hou loa me ka ʻole o nā lakohana mai Anna Renderer e pono e hoʻopiha i kāu hoʻomaʻamaʻa Pīpī. Holo ka papahana e like me ka hoʻolālā 40 kekona hana a 20 kekona hoʻomaha. ʻO ka hana i loko o ʻelua mau puni, i kēlā me kēia puni o nā hoʻoikaika kino i pālua ʻia.

Ke kali nei ʻoe i nā hana "kuʻuna", i hana pinepine ʻia i ke aʻo ʻana me ko lākou kaumaha ponoʻī, nā squats me ka lele, plank, push-UPS, jumps, burpee, horizontal horning, plyometric lunges. ʻAneʻane 20 minuke maikaʻi loa no ka poʻe pā o nā hana cardio.

10. Ka hula ʻana, ka pahu a me nā pihi kani (30 mau minuke)

E puhi i nā calories, i nā leo o ka leo, e lilo i ka kaumaha a hoʻonui i kou ahonui me kēia hana gyrosigma cardio no 30 mau minuke. E hoʻomākaukau e hoʻohui i kā lākou mau ʻaoʻao punahele ʻekolu i hoʻokahi papahana: kahi hulahula pāʻani, nā wā kūʻē, nā pahu mokomoko a me nā toning no nā puʻupuʻu. Eia nō naʻe, ʻaʻole hana kēia hoʻoikaika i nā mākala o ka puʻupuʻu, akā ʻo ke kino holoʻokoʻa kekahi.

Kūpono ka papahana no ka pae awelika o ka hoʻomaʻamaʻa, akā hāʻawi nā mea hoʻomaʻamaʻa i kahi haʻalulu. E ʻike ʻoe i nā hops he nui, hui ʻia me nā hoʻoikaika kino mai ka hana koa a me nā neʻe hulahula maʻalahi. Ola ka hoʻomaʻamaʻa, akā aia kahi hoʻomaha hoʻomaha liʻiliʻi.

Nā 50 hoʻomaʻamaʻa TOP no ka pūpū

11. Ke kaila hulahula TABATA wā (30 minuke)

Ua loaʻa kēia wikiō mega-kaulana ma ke kahawai ʻo Popsugar 12 miliona mau manaʻo a me nā makemake like he 200,000, a ʻaʻole nō ia ka palena! ʻO ka papahana ke kumu aʻo kaulana ʻo Kira Lasha. ʻO ka mea nui o ka hoʻomaʻamaʻa he hui like ia o ka hoʻoikaika kino me nā mea o ka hip-hop, i kūkulu ʻia ma luna o ka TABATA Protocol: 20 kekona hana, 10 kekona hoʻomaha.

Kūpono no ka awelika a ma luna o ka pae waena o ka hoʻomaʻamaʻa. Hāʻawi ʻo Kiera lashe i nā haʻuki kūpono e pili ana i nā mākala o ka luna a me ke kino o lalo. No laila, ʻoiai ka maʻalahi o ka maʻalahi, e hoʻomaikaʻi ka papahana iā ʻoe i ka hou. ʻAʻole pono ka waihona.

12. Hoʻomaʻamaʻa hoʻomaʻamaʻa Cardio (30 minuke)

Hoʻomaʻamaʻa kēia kau waena no ka pohō kaumaha a me ka hoʻoikaika ʻana i nā mākala i kūpono i ka lehulehu o nā poʻe i pili. Hiki ke hoʻomaka i kēia hana cardio, no ka pae maʻamau e ʻoi aku ka maikaʻi no ka ukana, a ʻo ka mea kiʻekiʻe e kaomi i kahi pālule ma hope o ka haʻawina.

Aia i loko o ka papahana ʻelua mau puni, ʻelua mau hana i kēlā me kēia puni. E hoʻololi ʻoe i ka toning a me ka hoʻoikaika kino cardio me nā hoʻomaha hoʻomaha liʻiliʻi. I ka hopena ua hoʻomākaukau nā kumu aʻo nāu i kahi hoʻonohonoho maikaʻi ma ka paʻi.

13. ʻO ka hoʻomaʻamaʻa cardio maʻalahi e pili ana i ka pahu (30 mau minuke)

ʻO kēia kahi hana cardio e pili ana i ka neʻe ʻana i ka pahu o nā lima. E hoʻonui ʻoe i ka helu o kou puʻuwai me ka lele ʻole o nā lele, nona ka palena iki. Ma waho aʻe o ka hoʻokūkū hoʻokūkū ʻana i ka pahu, e ʻike ʻoe i nā hoʻolālā toning ʻelima mau minuke no ka ʻōpū a me ka puʻu i ka waena o ka papahana, kahi e hiki ai iā ʻoe ke hanu.

Hoʻolālā ʻia ka hoʻomaʻamaʻa no ka hoʻomaʻamaʻa pae waena. Hana paʻa a paʻakikī hoʻi, e haʻo ana paha i nā ukana. Eia nō naʻe, inā ʻoe e lawe i nā kaupaona a i ʻole nā ​​dumbbells māmā o 1 kg, a laila pono ʻoe e hoʻopili i nā mea hou aʻe no ka hoʻokō ʻana i kahi papahana.

14. 45/15 hoʻomaʻamaʻa wāwa no ka pohō kaumaha (30 minuke)

I kēia hoʻolālā e ʻike ʻoe i nā hana 7 i hana hou ʻia i nā puni he 3. Hana ʻia nā hoʻolālā e like me ka hoʻolālā 45 kekona hana (i kēia manawa e loaʻa ʻoe i kahi ukana maikaʻi loa) a me 15 mau kekona hoʻomaha (i kēia manawa, hiki iā ʻoe ke lawe i kahi hanu hohonu a hoʻomākaukau no ka hana hou).

ʻAno like ʻole nā ​​hana i hāʻawi ʻia: lunges, squats, planks, jumps, reverse pushups, sprint ma kahi. ʻAʻole wale ʻoe e hoʻāla i ka helu o kou puʻuwai a puhi i nā calorie he nui, akā nā mākala leo. ʻAʻole pono ka waihona.

15. ʻO kahi ʻano hulahula cardio ikaika (30 minuke)

Mai hoʻopunipuni ʻia e kēlā hoʻomaʻamaʻa o ke kaila hulahula. E hana ana ʻoe i kahi wikiwiki loa, no laila ʻaʻohe mea o ka papahana me ka hulahula pobremente māmā. ʻO ka hana ʻo JJ Dancer, ka mea hoʻomaʻamaʻa kaulana a kaulana kaulana ʻo Hollywood. I kekahi manawa kohu mea loaʻa ʻole kona ikehu a me ka uila pau ʻole - ikaika loa ka hoʻomaʻamaʻa.

E ʻike ʻoe i kahi nui o ka lele a me ka hoʻomaʻamaʻa sprint me nā neʻe o ka hula Lākina, twerking, a me hip-hop. He maikaʻi a maikaʻi hoʻi ka papahana. ʻAʻole haʻalele ka hoʻomaʻamaʻa i ka nānā ʻole a mamao loa mai ka poʻe hulahula.

16. Hoʻomaʻamaʻa cardio "kūʻole" ma 500 mau calorie (45 mau minuke)

ʻO kēia wikiō kekahi o nā mea i makemake nui ʻia ma ke kaha YouTube ʻo Popsugar. Ma mua o 11 miliona mau manaʻo a me nā haneli he mau tausani o nā makemake e ʻōlelo nui. Hāʻawi ʻo Janet Jenkins i kahi hoʻomaʻamaʻa cardio ikaika e hoʻohui i nā ʻano hana like i ka hoʻoliʻiliʻi no ke kaupaona ʻana a me ke kani o nā mākala.

ʻO ka peculiarity o kēia hoʻomaʻamaʻa he holo wikiwiki ia, e kūleʻa ana kekahi i kekahi me ka hoʻomaha iki. Loaʻa kūpono ka hoʻoikaika kino (ma waena o lākou, ka lele ʻana, a me ka kickboxing), akā ke neʻe mau nei ʻoe a hoʻomau i ka helu o koʻu puʻuwai e ʻā a 500 mau calorie i 45 mau minuke.

Kūkulu kēia Killer Workout i nā Calories - Ma kahi o 500 i 45 mau Minuke

17. Hoʻomaʻamaʻa cardio "kū" maʻalahi (20 minuke)

Akā kūpono kēia hana cardio no kēlā me kēia e ʻimi nei i nā wikiō o ka haʻahaʻa haʻahaʻa a me ka lōʻihi o ka lōʻihi. Ke kali nei ʻoe i nā lele maʻalahi, Jackie, lele, sprint a me nā hana cardio kuʻuna maʻamau i kahi wikiwiki haʻahaʻa. ʻAʻohe burpee haʻalulu a me nā kaula paʻakikī!

Aia i loko o ka papahana ʻelua mau puni, hana hou i nā hana i kēlā me kēia puni i ʻelua mau puni me ka hoʻomaha iki. Hōʻike hou ka hoʻolālā i ka mana o ka hopena haʻahaʻa haʻahaʻa me ka lele ʻole, no laila kūpono ka papahana no ka poʻe hoʻomaka a me ka poʻe me ka kaumaha nui.

ʻO ka hana huli pono ʻo FITNESS WRISTBAND

18. Ka hulahula Aerobic no ka pohō kaumaha (45 minuke)

A kahi hoʻomaʻamaʻa hōʻeuʻeu hou aʻe mai Simone de La Rue, akā i kēia manawa no 45 mau minuke. ʻAʻole kūpono kāna hana i kēlā me kēia, akā inā makemake ʻoe e hana pū me Simone, hōʻoiaʻiʻo ʻia ʻoe e loaʻa nā hopena wikiwiki i ka lilo ʻana o ka kaumaha. Ikaika loa kona mau papa, no laila e puhi ʻoe i ka nui o nā calories a hoʻonui i ka metabolism.

Pili ka papahana i kahi hui o nā neʻe mai ka hulahula a me nā aerobics. E ʻike ʻoe i nā lele he nui, akā ʻaʻole kēlā mau plyometric lele, kahi e hāʻawi ai i nā hopena weliweli ma kou mau ami. He kiʻekiʻe loa ka papahana, akā ma muli o ka hoʻomaha o ka hoʻomaha pōkole a me ka neʻe ʻana o ka neʻe e hiki ai i ka papa no ka nui o nā mea aʻo. ʻAʻole pono ka waihona.

19. Hoʻomaʻamaʻa ikaika TABATA i 5 mau puni (30 minuke)

A eia kahi hana TABATA hou mai Raneir Pollard. ʻAʻole like me ka papahana mua, kēia kumu aʻo, a mākou i kamaʻilio ai ma luna, ma aneʻi e ʻike ʻoe i nā puni he 5 me ka lōʻihi o 30 mau minuke. Hana ʻia nā hoʻolālā ma ka papahana TABATA kuʻuna: 20 kekona hana a 10 kekona o ka hoʻomaha.

Ma waena o nā pōʻai, 1 minuke hoʻomaha. E hoʻomākaukau no ka hou ʻana a puhi i nā calories.

Hoʻomaʻamaʻa 10 TABATA mai Monica Kolakowski

20. Kāleka Cardio no ka poʻe hoʻomaka a holomua (45 mau minuke)

ʻO kekahi hana hoʻoikaika kino mai Krista Di Paolo, no 45 mau minuke. Ma ke ʻano he 30 mau minuke o Krista e hāʻawi nei i ka Boxio Boxio. E hana ʻoe i nā neʻe ʻana o ka pahu me nā kaupaona māmā, no laila e hoʻonāukiuki ai i ka helu o ka puʻuwai a me nā calories e hoʻā ana. Hoʻohui ʻia, nā hāhā o ka wāwae i hoʻohui ʻia, hui pū ʻia me nā lele a me nā squats. E holo pono nā mākala āpau i kou kino!

Ma ke kahawai ʻo Popsugar ʻelua mau wikiō mai Krista Di Paolo no 45 mau minuke. ʻO ka wikiō mua no ka ʻike a paʻakikī hoʻi e pili ana, akā ʻo ka wikiō ʻelua e lilo hiki a me nā mea hoʻomaka. Hiki iā ʻoe ke hoʻohana i nā dumbbells māmā a i nā kaupaona no nā lima no ka puhi ʻana i ka momona keu.

21. He hana hoʻoulu me ka hula Lākina (30 minuke)

A ke hoʻopau nei mākou i kā mākou koho o nā hulahula Lūkini ʻoi loa mai Nicole Steen. ʻO kēia nā hana hulahula nui ʻelua e hāpai i kou naʻau ʻoiai e puhi ana i nā calorie a me ka toning ʻana i nā mākala a me nā puʻupuʻu. Kūpono nā hula Latin no ka hoʻokumu ʻana i kiʻi wahine nani.

ʻAʻole pono ʻoe e hana i kekahi neʻe paʻakikī, hāʻawi ʻo Nicole i kahi choreography maʻalahi loa. ʻO ka nānā nui i ka puhi ʻana i nā calories a me ka hāpai ʻana i kahi ʻano maikaʻi. Leʻaleʻa loa kēia mau hana i poina iā ʻoe i kēlā kaʻaahi.

E like me kāu e ʻike ai, hiki i kēlā me kēia mea ke loaʻa kahi hoʻomaʻamaʻa cardio kūpono e puhi ai i ka momona ma ka home. Inā hoʻoholo ʻole ʻia ʻoe i ka wehewehe, paipai mākou iā ʻoe e hoʻāʻo i kēia mau papahana āpau a hoʻopanee i ka punahele punahele.

E nānā i kekahi:

No ka pohō kaumaha, No nā papa hana Interval kiʻekiʻe, ka hana a Cardio

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