Contents
ʻO ka hana ma kaomi kaomi ʻaʻole wale nā hoʻoikaika kino no ka rectus abdominis, i loaʻa ke ʻano o kahi 6 pack, akā nā hoʻoikaika kino no ka ʻōnaehana muscular holoʻokoʻa. Hāʻawi nā kaʻi HASfit i kahi hoʻomaʻamaʻa pōkole paʻakikī he 30 lā e pālahalaha ai kou ʻōpū a kōkua i ka hana ʻana i ka hoʻoikaika ʻana i nā mākala corset.
ʻOiai ʻaʻole ʻoe e hoʻolālā e hana ma ka kalena, e hōʻoia e lawe i kahi wikiō ʻokoʻa o ka lawelawe hōʻiliʻili i manaʻo ʻia. Kūpono kēia mau papa ma ke ʻano he kumukanawai i kēlā me kēia hoʻomaʻamaʻa, ʻoiai he 5-15 mau minuke wale nō ka lōʻihi. Eia kekahi, aia nā koho hoʻomaʻamaʻa:
- no nā poʻe hoʻomaka
- ʻo ka ʻaoʻao haʻahaʻa o ka ʻōpū wale nō
- wale no a me nā mākala oblique ʻōpū
- me kahi koho o nā hana i hana ʻia i ke kū ʻana, inā ʻaʻa ʻia ʻoe e moe i kou kua.
Polokalamu 30 Day Ab Challenge mai iā HASfit 30 la
Inā makemake ʻoe i kahi hana ākea ma nā mākala nui, ʻoiai e hana ana ma mua o 15 mau minuke i ka lā, a laila e hoʻāʻo i ka papahana 30 Day Ab Challenge HASfit mai. Loaʻa i ka kalena he 18 mau hana kūikawā, no laila ʻaʻole ʻoe e luhi a monotonous hoʻi. ʻO ke wikiō no ka ʻōpū e kōkua iā ʻoe e hoʻonui i ka leo o nā mākala a hoʻomaikaʻi i ka ikaika hana. No nā hopena maikaʻi loa, manaʻo nā mea hoʻomaʻamaʻa e hoʻohui i ka papahana me ka meaʻai kūpono a me nā hana ʻē aʻe no ke kino holoʻokoʻa.
Nā hana cardio hopena 14 liʻiliʻi loa mai FitnessBlender no nā mea hoʻomaka me ka lele ʻole
ʻApono ka hoʻomaʻamaʻa i hāpai ʻia kekahi pae o ka hoʻomaʻamaʻa ma muli o kekahi mau loli o nā hana i hāʻawi ʻia i nā kaʻa. Hoʻolālā ʻia ka paʻakikī no 30 mau lā, hele ka hoʻomaʻamaʻa i ke kaʻina ʻoka. Pono ʻoe e hana me 5-15 mau minuke i ka lā, 5 mau manawa i ka pule me nā lā ʻelua. Inā paʻakikī ka paʻakikī o kekahi polokalamu wikiō, a laila hiki iā ʻoe ke noho pū me ia a hoʻomaka e neʻe i ka wā e haku piha ʻoe iā ia.
Hoʻoikaika kino Ab ʻaʻa ʻaʻole koi i kekahi pono hou aʻe koe ka Mat. Eia naʻe, no kekahi mau hoʻomaʻamaʻa e pono ai ʻoe i nā dumbbellsinā makemake ʻoe e hana i ka mana holomua. Hoʻoholo pākahi ke kaupaona o ka dumbbell, ma ka maʻamau he kaupaona ia mai 1 kg a i 5 kg. Kūpono kēia mau hana no nā wahine a me nā kāne.
20 hoʻolālā wikiō pōkole no ka ʻōpū mai HASfit
Hāʻawi iā ʻoe i ka hoʻomaʻamaʻa 20 mai HASfit no ka ʻōpū a me ka ʻili. Ua komo ka hapa nui o lākou i ka papahana 30 Poʻa ʻAna Ab Challenge, akā hiki iā ʻoe ke hana iā lākou iho me ka ʻole o ka kalena ma ke koho ʻana i hoʻokahi mea hoihoi loa wikiō nou.
5 hoʻomaʻamaʻa ikaika no ke kino holoʻokoʻa mai ke kahawai youtube HASfit
Hoʻomaʻamaʻa no ka ʻōpū a me ka ʻili no 5 mau minuke
1. 5 Min Maʻalahi Ab Workout no nā mea hoʻomaka
ʻO kaʻu hana ʻōpū no ka poʻe hoʻomaka me ka lako ʻole.
- Knee Crunch
- Nā Hip Up
- Hiki i Crunch (hāpai ʻia nā wāwae)
- Hoʻokahi Knee Raise + Crunch Combo
- Kū kuʻekuʻe aku i ke kuli Oblique Crunch
2. 5 Minute Abs Workout ma ka home ʻaʻohe pono
Hoʻomaʻamaʻa no ka ʻōpū me ka ʻole o nā pono.
- Hiki i ka Plank Reach Thru / mai Knees
- Hoʻokiʻekiʻe Iso Leg + Scissor Arm / Knees Bent
- Ka Wae Waha Moe 8's / Knees Bent
- Kī Kī Pāʻani kiʻekiʻe + Huli / T Hoʻohuli mai nā Knees
- Paikikala / ʻūhā hoʻi i hope
- Nā papa mai Knees
E nānā i kēia wikiō ma YouTube
3. 5 Min ʻOihana Mau Loa Ab
Hoʻomaʻamaʻa no ka ʻōpū o lalo me ka lako ʻole.
- E hoʻokiʻekiʻe i ka ʻūhā + Hoʻohuli Hoʻohuli / Hoʻohuli i nā Kuli + Kūʻai Kūʻai
- Pāheʻe / Pāheʻe
- ʻO Sprinter Noho ma luna / Hoʻohui Sprinters
- Kiʻi 8 / me Kuli Kuli
- E moe ana i nā keʻa wāwae wāwae / me ke Knee Bent
E nānā i kēia wikiō ma YouTube
4. 5 Min Maʻamau Ab Hana 2
Hoʻomaʻamaʻa no ka ʻōpū o lalo me ka lako ʻole.
- Kukuli kiʻekiʻe nā papa kiʻekiʻe a i / mai Knees
- V Crunch / Hoʻokahi Wā V Crunch
- Kino Hollow / me Knees Bent
- Piʻi mauna
E nānā i kēia wikiō ma YouTube
Hoʻomaʻamaʻa no ka ʻōpū a me ka palaoa no 7-8 mau minuke
5. 7 Min ʻOhana Hana Pōpū
Hoʻomaʻamaʻa no ka ʻōpū no 7 mau minuke me ka lako ʻole.
- Nā pahi ʻo Jack / Hoʻololi
- Papa Nui - Papa ʻaoʻao - kuʻe lima i ke kuli / ʻaʻohe kuʻekuʻe wāwae
- V-Ups / Hoʻokahi Wāwae V Ups
- Kī Pā Hoki kiʻekiʻe + Kuli i Kīkū / Kuli i ka pahu
- Ab Paikikala / Hoʻololi i nā wāwae mai ka honua
- Hoʻokiʻekiʻe ka ʻūhā wāwae ʻo Scissor Speed
- Hiki i ka Spring / Crunches Reach
E nānā i kēia wikiō ma YouTube
6. 7 Min Kū Kū Ab
ʻO kahi koho o nā hana i hana ʻia i ke kū ʻana:
- Pike kū
- ʻO Knee Chop
- ʻEwehi e lele i ka ʻalo mai ka hoʻokaʻawale ʻana
- ʻO Oblique Crunch (Kuli i kuʻekuʻe aku)
- Nā Alanui Nordic
- Hoʻokaʻawale Kū Kūlana
- Ma luna o nā poʻohiwi
E nānā i kēia wikiō ma YouTube
7. 8 Min Abs ʻeono Paʻina Hana
Hoʻomaʻamaʻa no ka ʻōpū no 8 mau minuke me ka ʻole o kekahi pono.
- Papa 3 Pae noho / Crunches
- ʻO Superman Plank mai Knees
- ʻ Elekena kuli kiʻekiʻe
- Nā Situp / Crunches puna-up
- Wili Waʻa / Hoʻololi W / Wāwae i lalo
- ʻO Twarm Plank Twist / mai Knees
E nānā i kēia wikiō ma YouTube
Hoʻomaʻamaʻa no ka ʻōpū a me ka ʻili no 10 mau minuke
8. 10 Min Maʻalahi Abs hana no ka poʻe hoʻomaka
ʻO kaʻu hana ʻōpū no ka poʻe hoʻomaka me ka lako ʻole.
- Knee Crunch
- Nā Hip Up
- Hiki i Crunch (hāpai ʻia nā wāwae)
- Hoʻokahi Knee Raise + Crunch Combo
- Ke Wili Kuli o Ka wahaheʻe
- E Ala ʻElua (40 sec i kēlā me kēia ʻaoʻao)
- Hāpai ke Kuli Lying
- Nā Hoʻohuli Oblique
- Nā Knee Chops (40 kekona i kēlā me kēia ʻaoʻao)
E nānā i kēia wikiō ma YouTube
9. Hana 10 Minute abs no ka poʻe hoʻomaka
ʻO kekahi hana ʻōpū no ka poʻe hoʻomaka me ka lako ʻole.
- Pā ʻia nā poʻohiwi poʻohiwi mai Knees / Feet mai
- Hip Up
- ʻO Crunch Kahuli
- Papa mai Knees / Wawae mai
- Hoʻopili ke kuli i hoʻokahi wāwae / ʻelua mau wāwae
- ʻĪlio manu / + kuli i kuʻe lima
- Papa ʻaoʻao mai nā kuli / Nā wāwae mai
- Kino Hollow me Knees Bent / Legs Straight
E nānā i kēia wikiō ma YouTube
10. 10 Min Hana Pono
ʻO kaʻu hana ʻōpū no 10 mau minuke me ka papa inoa ʻole:
- Hele Puka Puka Low / mai Knees
- 1: 3 Hoʻokū i ka wāwae wāwae / hoʻokuʻi i ke kuli Tempo
- Pākuʻi Kahului Pepe
- ʻO nā ʻāpana poʻohiwi poʻohiwi bear / nā poʻohiwi poʻohiwi mai Knees
- Paʻa Kino Hollow / Paʻa Kino Hollow w / Bent Knees
- Noho Up Clam / Clam Crunch
- Ke Wili Wāwae Lei / Kuli Liesia
- Kukuli kiʻekiʻe nā papa kiʻekiʻe a i / mai Knees
- Noho Up Manamana lima / hiki i nā Crunches
- Nā papa mai Knees
E nānā i kēia wikiō ma YouTube
11. 10 Min Hana Hana 2
ʻO kahi koho ʻē aʻe no 10 mau minuke me ka lako ʻole.
- Nā Papa Hip Hip kiʻekiʻe mai Knees
- E hoʻokiʻekiʻe i ka ʻūhā + Hoʻohuli Hoʻohuli / Hoʻohuli i nā Kuli + Kūʻai Kūʻai
- 1: 3 Noho Tempo / ʻO Crunch Tempo Reach
- ʻElima Pālua ʻĀlapa a i ke Knee Crunch mai Knees
- ʻO V Tucks Hoʻokahi wāwae
- Hiki i ka Plank Reach Thru / mai Knees
- Hoʻokiʻekiʻe Iso Leg + Scissor Arm / Knees Bent
- Ka Wae Waha Moe 8's / Knees Bent
- Kī Kī Pāʻani kiʻekiʻe + Huli / T Hoʻohuli mai nā Knees
- Paikikala / ʻūhā hoʻi i hope
- Nā papa mai Knees
E nānā i kēia wikiō ma YouTube
12. 10 Min Abs a me nā hana ʻo Obliques
Hoʻomaʻamaʻa no nā ʻōpū o ka ʻōpū a me ka oblique me ka lako ʻole.
- Nā Papa Hip Hip kiʻekiʻe mai Knees
- E hoʻokiʻekiʻe i ka ʻūhā + Hoʻohuli Hoʻohuli / Hoʻohuli i nā Kuli + Kūʻai Kūʻai
- 1: 3 Noho Tempo / ʻO Crunch Tempo Reach
- ʻElima Pālua ʻĀlapa a i ke Knee Crunch mai Knees
- ʻO V Tucks Hoʻokahi wāwae
- Kū kuʻekuʻe aku i ke kuli / kū i ka Oblique Crunch (ʻaʻohe kuli)
- Ke Wili Wawae Waha Moe / Wili Knee Wili Wili
- Kuli Palena kiʻekiʻe i kuʻekuʻe lima / Knees mai
E nānā i kēia wikiō ma YouTube
13. 10 Min Abs a me Obliques Hana 2
ʻO ka lua o nā koho no ka ʻōpū a me nā mākala oblique:
- Papa 3 Pae noho / Crunches
- ʻO Superman Plank mai Knees
- ʻ Elekena kuli kiʻekiʻe
- Ke Wili Wawae Wawae / Wili Kuli
- Nā T-Rotations / mai Knees
- Piʻi Kūpili / Hoʻohuli i ke Kuahiwi Kino
- Ka Honua
E nānā i kēia wikiō ma YouTube
14. 10 Min ʻOihana Mau Loa
ʻO ka lua o nā koho no ka ʻōpū o lalo me ka lako ʻole.
- Kāʻei kapu / Knees Bent
- ʻO nā pōʻai wāwae / Knees Bent
- Aloha Dolly / Knees Bent
- Kuli kiʻekiʻe a i loko
- I waho a me nā wāwae / hoʻi i lalo
- V-Up / Wāwahi V-Up (hoʻokahi wāwae)
- Paikikala kūpono / wāwae e hoʻi i lalo
- Pii mauna
E nānā i kēia wikiō ma YouTube
15. 10 Min ʻOihana Mau Loa 2
Hoʻomaʻamaʻa no ka ʻōpū o lalo me ka lako ʻole.
- E hoʻokiʻekiʻe i ka ʻūhā + Hoʻohuli Hoʻohuli / Hoʻohuli i nā Kuli + Kūʻai Kūʻai
- Pāheʻe / Pāheʻe
- ʻO Sprinter Noho ma luna / Hoʻohui Sprinters
- Kiʻi 8 / me Kuli Kuli
- E moe ana i nā keʻa wāwae wāwae / me ke Knee Bent
- Kukuli kiʻekiʻe nā papa kiʻekiʻe a i / mai Knees
- V Crunch / Hoʻokahi Wā V Crunch
- Kino Hollow / me Knees Bent
E nānā i kēia wikiō ma YouTube
Hoʻomaʻamaʻa no ka ʻōpū a me ka palaoa no 12-14 mau minuke
16. 12 Min Hana Hana
Hoʻomaʻamaʻa me ke koʻikoʻi i nā obliques
- Hoʻololi nā ʻaoʻao papa / mai nā Knees
- ʻO Jack Knife / Hoʻololi
- Paʻa / ʻeʻe Kukuna ʻaoʻao mai
- ʻĀpana Oblique Crunch
- Ke Wili Wawae Wawae / Wili Kuli
- Nā T-Rotations / mai Knees
- Piʻi Kūpili / Hoʻohuli i ke Kuahiwi Kino
- Ka Honua
E nānā i kēia wikiō ma YouTube
17. 14 Min MMA Ab Hana
Ke aʻo e pili ana i nā hana mai ka martial arts:
- Punch and Situp Combo + Upa
- Loaʻa nā kaohi ʻaoʻao
- DB Kukui
- Nā lou mana
- Triangle wāwae moe
- Hoʻokiʻekiʻe wāwae + Pullover
- Hoʻokiʻekiʻe Wāwae + Pullover Scissor
- Walks Plank Kahalewale
- Noho ʻo Plank Sit Out
- Nā Alakaʻi Papa kiʻekiʻe DB
- Piʻi mauna
- ʻO Plank
E nānā i kēia wikiō ma YouTube
Hoʻomaʻamaʻa no ka ʻōpū a me ka ʻili no 15-20 mau minuke
18. 15 Min Abs a me nā hana ʻo Obliques
Hoʻomaʻamaʻa no ka ʻōpū a me nā mākala oblique:
- Hoʻokaʻawale i nā ʻaoʻao ʻaoʻao āpau / me ka ʻole o nā kaupaona
- ʻO Chop Wood / me ka kaupaona ʻole
- Windmill / me ka kaupaona ʻole
- Wili Lūkini / me ka kaupaona ʻole
- ʻO nā diagonal Chops / me ka ʻole o nā paona
- Kū kuʻekuʻe aku i ke kuli / kū i ka Oblique Crunch (ʻaʻohe kuli)
- Ke Wili Wawae Waha Moe / Wili Knee Wili Wili
- Kuli Palena kiʻekiʻe i kuʻekuʻe lima / Knees mai
E nānā i kēia wikiō ma YouTube
19. 15 Minute Kū i ʻAi Loa
ʻO kahi koho o nā hana i hana ʻia i ke kū ʻana:
- ʻO nā Skier Nordic / me ka ʻole o nā Kaupaona
- Wili + Holo ʻū pololei / / ʻoki liʻiliʻi
- Hoʻolahalaha ke kakaka / me ka ʻole o nā paona
- Kū wili / me ka kaupaona ʻole
- Windmill / me ka kaupaona ʻole
- Kū i ka ʻaoʻao Crunch
- Hoʻohuli kakahiaka maikaʻi
- Crossover Toe Kaha / Kuli Kihi
- Hoʻolālā Oblique / me ka ʻole o nā paona
- Ke hāpai nei i ka Crunch
E nānā i kēia wikiō ma YouTube
20. 15 Minute Intense Ab Workout
Hoʻoikaika ikaika no ka ʻōpū:
- Maiuu / me ka kaupaona
- ʻO Butterfly Reach Crunch / me ka ʻole o nā Kaupaona
- Papa ʻaoʻao + E hāpai i ka poʻohiwi a me mua / me ka ʻole o nā paona
- Wili Lūkini / me ka kaupaona ʻole
- Punch Out Noho Up / me ke kaupaona ʻole
- Pākuʻi Hip Hop / Knees mai
- Paʻa / ʻeʻe Kukuna ʻaoʻao mai
- ʻO Plank
E nānā i kēia wikiō ma YouTube
Bonus: 20 Minute Ab Workout no nā Wahine a me nā kāne
ʻO kahi hoʻolālā 20 mau minuke piha no ka ʻōpū, kahi e hoʻoliʻiliʻi ai nā hana ma ke kua a me ke kaula me ke aʻo ʻana i nā mākala o ka pahu holoʻokoʻa holoʻokoʻa.
E nānā i kēia wikiō ma YouTube
Inā makemake ʻoe e lilo i kaupaona i loko o ka ʻōpū, e heluhelu pono i ka ʻatikala: Pehea e lilo ai ka kaumaha ma kahi wahi o kahi kino?
No ka pohō kaumaha, Belly