ʻO 20 mau wikiō youtube kiʻekiʻe no nā ʻūhā a me nā ʻūhā me ka ʻole o nā puʻupuʻu, nā squats a me nā lele. Palekana no nā kuli!

ʻO ka ʻeha ma nā kuli nā pilikia pinepine e kū i nā poʻe hoʻoikaika kino. Hāʻawi kēia i nā palena nui i ka hoʻokō o nā hoʻoikaika kino no nā ʻūhā a me nā ʻūhā: hiki i nā squats maʻamau a me nā lunges ke hoʻonui i ka pilikia me nā kuli.

Akā pehea inā wikiwiki ka hana ma ka ʻaoʻao haʻahaʻa o ke kino? Hāʻawi mākou iā ʻoe i kahi koho o nā hana manuahi ma YouTube no kou mau ʻūhā a me nā aniani ʻaʻohe squats, lunges a lele. E kōkua kēia mau wikiō iā ʻoe e hana pono i ka ʻaoʻao haʻahaʻa o ke kino me ka ʻole o ke kaumaha ma nā kuli. E heluhelu pono hoʻi:

  • Nā hoʻolālā 30 kiʻekiʻe loa no ka ʻūhā o loko + hoʻolālā hoʻolālā i hoʻomākaukau ʻia
  • Nā hoʻolālā 30 kiʻekiʻe no ka ʻūhā i waho: pehea e hoʻomaʻemaʻe ai i nā breech

He kuhihewa ke kuhi ʻana i ka hoʻomaʻamaʻa me ka ʻole o nā lunges a me nā squats i kūpono ʻole no ka hoʻokumu ʻana o nā wāwae toned wiwi a me ka hoki. E hoʻāʻo e hana i nā wikiō i hōʻike ʻia i kēlā me kēia manawa a e ʻike ʻoe i nā hoʻololi kupaianaha ma hope o 3-4 mau pule wale nō.

E hoʻonui i ka paʻakikī o nā hana i koi ʻia e kūʻai i nā pūʻulu hoʻoikaika kino. a me nā kaupaona wāwae (0.5 kg a ʻoi). Akā no ka manawa mua, lawa paha kāu ukana mai ke kaupaona o kona kino ponoʻī me ka ʻole o ke kūpaʻa hou.

Video mai FitnessBlender

ʻO FitnessBlender ke kahawai i makemake nui ʻia ma youtube. Maʻaneʻi hiki iā ʻoe ke ʻike i nā ʻano papahana like ʻole no nā wahi pilikia āpau. Hāʻawi nā mea hoʻomaʻamaʻa FitnessBlender nā wikiō kiʻekiʻe loa no nā ʻūhā a me nā puʻupuʻu me ka ʻole o nā lunges a me nā squats. Inā makemake ʻoe i kahi hoʻoikaika palekana holoʻokoʻa no ke kino haʻahaʻa, paipai ʻia e hoʻomaka me kēia mau wikiō.

1. ʻAʻohe hana squat no nā pihi a me nā ʻūhā (25 mau minuke)

I loko o kēia hoʻolālā 25 mau minuke no nā ʻūhā a me nā puʻupuʻu me ka ʻole o kāu e ʻike ai i kahi koho kūpono o nā hana ma ka papahele, me ke kūlike me nā hana kū (hāpai ka wāwae, keehi, Mahi). Kūpono no ka laulā o ka hana ʻana.

ʻAʻohe ʻoihana Squat no nā Butt a me nā ʻūhā - Hana wāwae wāwae me ka ʻole o nā Squats a me nā Lunges

2. Squat Free Butt & Thigh Workout (40 mau minuke)

ʻO kēia kahi hana hou no ke kino haʻahaʻa me ka ʻole o ke koʻikoʻi ma nā kuli, kahi manawa lōʻihi iki. Ua mālama ʻia nā kau i nā kūlana ʻokoʻa: ke kū nei me ke kākoʻo ma luna o kahi noho, e moe ana i hope, ma nā ʻehā āpau, ma kona ʻaoʻao, i ka ʻīlio alo i lalo ke alo. Kūpono nā ʻūhā a me nā puʻupuʻu e loaʻa i kahi hoʻolālā maikaʻi loa!

3. Pilates Butt and Thigh Burnout Squat Free (9 min)

ʻo kēia he wikiō pōkole no nā ʻūhā a me nā ʻūhā me ka ʻole o ka ukana ma nā hono kuli e hoʻokō pono i kāu aʻo. ʻO kahi ʻāpana nui o ka hoʻoikaika kino e hana i nā hāpai wāwae a holo i nā ʻehā āpau, e hilinaʻi nei i nā kuʻekuʻe lima.

4. ʻO ka Butt Slimming Pilates Butt and Thigh (10 minuke)

I ka hopena o kahi wikiō pōkole no ka puʻupuʻu a me nā ʻūhā ma ka papahele.

Video mai Blogilates

Hāʻawi ʻo Cassey Ho i kahi mea kākau blog youtube kaulana i kahi wikiō o nā wikiō pōkole a maikaʻi hoʻi no kou mau ʻūhā a me nā glute me ka ʻole o nā squats a me nā lung. Hoʻokumu ʻia lākou a pau ma nā mea o Pilates a aia i kahi pae ākea. Hiki i nā papa ke paʻakikī hou aku, e hana ana iā lākou me nā kaupaona ma kona mau wāwae. Hiki iā ʻoe ke hoʻohui i nā hoʻomaʻamaʻa he nui mai ke kahawai youtube Blogilates i hoʻokahi papahana a i ʻole e hana hou i hoʻokahi manawa he 10 mau minuke i 3-4 mau laps no ka ukana hou aʻe.

1. ʻO nā wāwae wāwae maikaʻi POP Pilates (15 mau minuke)

2. 5 hoʻoikaika kino wī maikaʻi loa (10 minuke)

3. Slim Burn Saddlebags Slimdown: ʻOi aku ka ʻehā ma waho (9 mau minuke)

Hoʻonā wikiwiki SADDLEBAGS Slimdown! ʻOi aku ka ʻoi aku ka hana ʻoi loa

A me ke wikiō aʻe ~ 10 mau minuke:

Video mai iā Jessica Smith

Kaulana ʻo Jessica Smith no kāna ʻoliʻoli a me ka ʻoluʻolu ke ʻano o ke alakaʻi ʻana i nā hoʻomaʻamaʻa. Hiki ke wehewehe ʻia kāna papahana ma ke ʻano he maʻalahi, kūpono a kūpono hoʻi no ka haumāna ākea. Ma waena o kāna mau wikiō, e ʻike ʻoe no ʻoe i ka polokalamu hemolele.

1. 30-Minute Knee Friendly Total Body Barre Workout (30 minuke)

Hoʻomaʻamaʻa piha kēia Barna ke kū nei. E hana ʻoe i nā hana kinipōpō kokoke i ka noho, akā me ka ʻole o nā squats hohonu a me nā lunges. Pono ʻoe i ʻelua mau dumbbells. E kōkua ka hoʻomaʻamaʻa kuli mālie iā ʻoe e hana ma nā wahi pilikia āpau o ke kino haʻahaʻa.

2. ʻO nā hoʻoikaika kino kino haʻahaʻa maikaʻi loa no nā kuli maikaʻi (15 minuke)

Nalo pū ka hoʻoikaika kino i ke kū ʻana a komo pū i ka nui o nā hāpai wāwae no ka kino haʻahaʻa. E pono ana ʻoe kahi noho a me nā pāpālua dumbbells.

3. Pahu ka ʻūhā, nā ʻūlū loko, nā pilates: ka wāwae lōʻihi piha (15 mau minuke)

Ke kū nei ka hapa mua o ka papa a ʻo ka hapa ʻē aʻe i ke kūlana prone. ʻAʻole pono ʻoe i kahi waihona. Hoʻopili pū ka haʻawina i nā hoʻoikaika kino kūpono loa no ka'ūhā o loko.

4. ʻO nā hoʻoikaika Butt maikaʻi loa no nā Knees maikaʻi (7 min.)

He wikiō pōkole kēia no ka ʻūpā a palekana hoʻi ia no nā hui o kou kuli. Pau ka haʻawina ma ka papahele, ʻaʻole pono ka waihona.

Video mai Anelie Skripnik

Ua ʻōlelo ʻo Anelia Skripnik hiki iā ʻoe ke hoʻokō i nā ʻūhā kani a me nā puʻupuʻu paʻa me ka ʻole sit-UPS! ʻO ka hoʻomaʻamaʻa aʻe ma lalo loa o ka papahele, me ke koʻikoʻi ma ka gluteus Maximus a me nā mākala wāwae. ʻOiaʻiʻo, kūkulu ʻoe i nā mākala me kēia mau hoʻomaʻamaʻa ʻaʻole ʻoe e kūleʻa, akā e hoʻopuni i kou mau puʻupuʻu, a maʻemaʻe ka pūhaka - hiki ke hiki.

1. Nā glute maikaʻi me ka ʻole o nā squats (20 mau minuke)

2. Hoʻomaʻamaʻa pihi (15 minuke)

3. Pehea e hoʻomaʻemaʻe ai i nā breech: ka mea paʻakikī no nā hiʻupuʻu (15 mau minuke)

3. ʻO ka hana Bosu no ka ʻūhā o loko (15 min)

Nā wikiō mai nā kumu aʻo ʻē aʻe

Hāʻawi pū kekahi iā ʻoe i kekahi mau wikiō mai nā mea hoʻomaʻamaʻa ʻē aʻe, kahi e hoʻohui maikaʻi loa i kāu mau papa kī. E hoʻāʻo i kēia mau wikiō no nā ʻūhā wiwi a me nā puʻupuʻu toned me ka ʻole o ka ukana ma nā hono kuli.

1. ʻAʻohe Hōʻailona Squat Booty (10 minuke)

Hāʻawi kahi kahawai ʻo Youtube Love Sweat Fitness i kahi pōkole akā wikiō maikaʻi loa no ka puʻupuʻu ʻaʻohe ukana ma nā ami kuli. E hāhai i kēia mau hoʻomaʻamaʻa iā lākou i 2-3 mau lapana, inā ʻaʻole i lawa nā minuke 10.

Eia kekahi mai kēia moʻo ma ke kahawai Love Sweat Fitness:

2. ʻAʻohe Squat ʻAʻohe Lunge Low Workout (35 minuke)

E holo i kēia polokalamu mai ke kahawai āu e pono ai he kinipōpō hoʻoikaika kino a me kahi mau dumbbells. Ke kali nei ʻoe i nā papa, hāpai i ka wāwae, nā hana maʻalahi me ka fitball. He hana maikaʻi loa ia mai ke kaha Fitness me PJ, kahi e kōkua iā ʻoe e hana i nā ʻūhā a me nā puʻupuʻu me ka ukana ʻole ma nā kuli.

3. ʻAʻohe Squat No Lunge Lalo Kino Kiʻi & Tone Legs (18 minuke)

Hāʻawi ʻo AngieFitnessTV i ka hoʻoikaika kino no nā ʻūhā a me nā ʻūhā, i piha hala ma ka papahele. E ʻike ʻoe i nā hoʻoikaika anakahi he 3, e hana ai i kekahi o lākou e pono ai i ka paia a i ʻole kahi papa kiʻekiʻe ʻē aʻe. Hoʻohana ke kaʻi i nā kaupaona, akā hiki iā ʻoe ke hana me ka ʻole o lākou.

4. ʻAʻohe Workout Butt Squat Butting Targeting the Glutes (22 minuke)

Hoʻoikaika kino me ke koʻikoʻi ma ka ʻūlū piha i ka papahele. No ka poʻe hoʻomaka, hiki i ka haʻawina ke ʻano weliweli, akā ʻo ka wā hoʻomaha minuke manawa e kōkua iā ʻoe e ola i ke wikiō mai ka hoʻomaka a i ka hopena. ʻAʻole pono ka waihona.

Loaʻa nā pilikia me nā hui kuli, akā makemake e hoʻomaʻamaʻa pono i nā glutes a me nā hamstrings? E hoʻāʻo i kēia mau papahana, a hiki iā ʻoe ke hana i nā wāwae lohi a me nā puʻupuʻu paʻa me ka ʻole o ka ukana ma nā kuli.

E heluhelu pū kekahi: ʻO nā wikiō he 15 kiʻekiʻe mai ka ʻeha hope me Olga Saga.

No ka hoʻolālā leo haʻahaʻa a me ka ulu ʻana o ka mākala, nā wāwae a me nā aniani

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