ʻO nā hoʻolālā 8 kiʻekiʻe loa no ka pohō kaumaha a me ke kani o ke kino no 30 mau minuke me ke kaumaha o kona kino ponoʻī (SELF)

ʻO ka hoʻoikaika maikaʻi loa no ka pohō kaumaha ma ka home ka wā, pōkole, maʻalahi i ka hoʻolālā a me ka ʻole o ka papa inoa. Hāʻawi ke kahawai Youtube i kahi koho o SELF 30 mau minuke wikiō mai ka Hoa Paʻa, e kōkua iā ʻoe e hana i kahi kino wīwī.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

ʻO ka hoʻomaʻamaʻa mai ka Hōʻalo Luhi me ka hanana like a loaʻa i kēia mau hiʻohiʻona:

1. He hoʻomaʻamaʻa wā waena kēia no ka lōʻihi holoʻokoʻa o 30-35 mau minuke.
2. Loaʻa nā papa āpau i nā ʻāpana aʻe: Hoʻomehana, Mīkini Kaapuni, Cooldown. Hoʻomehana a me ke kūiki mau no 4 mau minuke. Kaapuni (ka ʻaoʻao puni) he 22 mau minuke ka lōʻihi a he 6 mau hana i hana hou ʻia i 3 puni e like me ka hoʻolālā 45 kekona hana / 15 kekona hoʻomaha. Burnout kahi mahele 4-minuke ikaika i ka hopena o ka hoʻomaʻamaʻa.
3. Kūpono ka hana no ka pae waena a ma luna. No kekahi o nā hana e hōʻike ana pehea i 2 mau koho o ka paʻakikī, no laila hiki ke hoʻoponopono i ka ukana.
4. ʻAʻole ʻoe e pono i nā lakohana hou aʻe, hana ʻia nā hana āpau me ke kaupaona o kona kino ponoʻī.
5. Kūpono kēia mau hana no ka lilo ʻana o ke kaupaona a me ka hemo ʻana i nā wahi pilikia ma nā ʻaoʻao luna a me lalo o ke kino. ʻAneʻane nā papa āpau e hāʻawi i kahi ukana like ma nā pūʻulu nāhelehele āpau.
6. Hana i kēia mau hoʻomaʻamaʻa i 4-5 mau manawa i kēlā me kēia pule, e hoʻololi ana ma waena o ka wikiō i hāpai ʻia (pili paʻakikī lākou āpau), a i ʻole hana i nā wikiō pākahi mai kēia hōʻiliʻili no kahi loli.
7. I loko o ka hoʻomaʻamaʻa i hoʻokomo ʻia nā hana aʻe i loko o nā hui like ʻole: ka lele ʻana, nā squats, nā lunges, nā burpee, nā papa, ke lele a me ka holo ʻana i nā ala hao, wili, a me nā ʻano like ʻole o kēia ʻano hoʻoikaika kino.

8 ʻO ka hoʻomaʻamaʻa sweat Challenge no ka pohō kaumaha

1. Hoʻomaʻamaʻa cardio aʻoaʻo

ʻO kēia ka hana cardio puni e pili ana i ka vysokogornyh alternating a me ka hoʻoikaika haʻahaʻa hopena. E hana ʻoe i nā wahi pilikia a hoʻonui i ka helu o ka puʻuwai no ka puhi ʻana i ka momona. I ka hopena e ʻike ʻoe i kahi burnout ikaika loa.

• Kaapuni (22 minuke): ʻO Plank Jack, lateral Hop, Paikikala Crunch, Squat Trust, Squat, Mountain Climbers (e hana hou i 3 puni).
• Burnout (4 minuke): ʻO Jack Plank, ʻo Squat Trust, ʻo lateral Hop (no 6 mau hana i ka pōʻai).

2. ʻO ka hoʻomaʻamaʻa Cardio me ke koʻikoʻi i ka ʻōpū

Hana ʻia kēia aʻo cardio ikaika a puni me ke koʻikoʻi ma nā mākala nui. Ke kali nei ʻoe no ka lele ʻana, nā papa hoʻoikaika kino, nā hoʻoikaika kino ma ka papa kaomi papahele, a i ka hopena - ikaika a puni ka TABATA.

• Kaapuni (22 minuke): Hiki i waho ʻo Plarm Plank, Burpee, Ke Kūʻē Kūlua Maile, Jack Jack Downdown, Hip Bridge Malaki, Flutter Kick (e hana hou i 3 puni).
• Burnout (4 minuke): iā Tuck up, Squat Trust (8 mau pōʻaiapuni TABATA o: 20 kekona hana / 10 kekona hoʻomaha).

3. ʻO ka hoʻoikaika kino cardio ikaika

Akā ʻo kēia hana cardio me ka hoʻoikaika kino nui a hoʻokomo i ka nānā ʻana i ka ʻaoʻao o nā mākala o ka ʻōpū, ke kumu a me ke kino o luna. E hana nā wāwae a me nā glutes i ka wā o nā hana plyometric.

• Kaapuni (22 minuke): Frogger, Lele Lunge, Hiki i waho o ka Plank Forear, Ke piʻi mauna mauna e wili ana, Pālua Piʻina, Squat, Paikikala Paikikala (hai hou i 3 puni).
• Burnout (4 minuke): Paʻa poʻohiwi ʻo Plank, Oblique Tuck Up (10 reps i 4 puni).

4. Aerobic-ikaika hoʻomaʻamaʻa

ʻOiai ka inoa, ʻaʻole ikaika loa kēia hana, kūpono kūpono ia no ka pae waena. Ke kali nei ʻoe no ka haʻalulu a haʻahaʻa nā hopena o ka hopena a ma ka hopena o kahi puhi ikaika loa.

• Kaapuni (22 minuke): ʻO ka piʻi mauna, hapa-Burpee, ʻaoʻao palahalaha (R), lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (hana hou i 3 puni)
• Burnout (4 minuke): ʻO Air Squat x 40 reps Mountain Climber x 30 reps, Bike Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps i 4 mau puni).

5. Ka hoʻouka uila me ka ʻole o cardio

I kēia hoʻolālā ʻoe ke kali nei i kahi hoʻoikaika ikaika maʻalahi me ke kaupaona ponoʻī no nā pūʻulu muscle āpau. Pono ʻoe i kahi noho no ka hou, akā hiki iā ʻoe ke hana me ka ʻole. I ka hopena o ka hoʻomaʻamaʻa ua hoʻomākaukau nā kaʻi i kahi burnout ikaika.

• Kaapuni (22 minuke): Reverse Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (e hana hou i 3 puni).
• Burnout (4 minuke): ʻO Squat Thrust, Sit-up, Plank Shoulder Tap (no 6 mau hana i ka pōʻai).

6. Aerobic a me ka hoʻouka uila

ʻO kēia hoʻomaʻamaʻa kahi hana hoʻohui aerobic-mana huikau me ka nānā ʻana i nā mākala a me ka burnout ikaika i ka hopena.

• Kaapuni (22 minuke): Hollow Hold, Mountain Climber, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (hana hou i 3 puni).
• Burnout (4 minuke): Piʻi Kūmea Puni x 40 reps, Lele Lunge x 30 reps, Panter Shoulder Tap x 20 reps, Half-Burpee x 10 reps, Hold Forearm Plank.

7. Hoʻomaʻamaʻa no ke kino holoʻokoʻa me ka ʻole o cardio

Hoʻopili kēia hana i nā hoʻoikaika kino no ke kino holoʻokoʻa: nā lima, ka umauma, ʻōpū, hoʻi, nā wāwae, ka ʻūhā. E hana kaulike ʻoe i nā mākala o ke kino holoʻokoʻa ma ka hana ʻana i nā hoʻoikaika ikaika me ka paona ponoʻī.

• Kaapuni (22 minuke): ʻOki, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (e hana hou i 3 puni).
• Burnout (4 minuke): Push Up, Alternating Jackknives (10 reps i 4 mau puni).

8. Hoʻomaʻamaʻa no ka ʻōpū a me ke kino me ka ʻole o cardio

E kōkua kēia hoʻolālā iā ʻoe e hana i nā mākala a me nā mākala o ke kino holoʻokoʻa. ʻAʻole e loaʻa ka cardio, hoʻoikaika wale i ke toning me ke kaupaona iho.

• Kaapuni (22 minuke): Hollow Hold, Wall Wall, Alternative Jackknives, Panter Shoulder Tap, Stationary Lunge (R), Stationary Lunge (L) (hana hou i 3 puni).
• Burnout (4 minuke): ʻO Triceps Push Up, Hip Bridge (8 TABATA pōʻaiapuni o: 20 kekona hana / 10 kekona hoʻomaha)

E nānā i kekahi:

• Huki-UPS: pehea e aʻo ai e hopu mai ka ʻole
• Protein no nā kaikamahine: pono anei wau e lawe a me ka pono no ka hoʻēmi kino
• Mīkini lomilomi (foam roller): he aha ia, he aha ka mea e pono ai, kahi e kūʻai ai

Me ka ʻole o nā pono, ka pohō o ke kaupaona, ka hoʻoikaika wā waena, ka hana a Cardio