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Kamaʻāina ʻo Amy Dixon i ka poʻe heluhelu o kā mākou pūnaewele ma muli o ka hoʻomaʻamaʻa maikaʻi ʻana iā HIIT Breathless Body, i hiki ke hopu i ka moemoeā o nā mea he nui. I kēia lā ke hāʻawi aku nei mākou iā ʻoe i ʻelua mau papa hana maikaʻi ʻole no ke kūkulu ʻana i kahi kino tonen lahilahi - E hāʻawi mai iaʻu 10.
Hōʻike papahana Hāʻawi iaʻu 10 a hāʻawi mai iaʻu 10 i nā mea hou aʻe
Hoʻonā momona, hana i nā wahi pilikia āpau o ke kino luna a me lalo, hāʻawi i ke kani i nā mākala me kahi hoʻomaʻamaʻa maikaʻi E hāʻawi mai iaʻu 10. Hāʻawi ka papahana Energetic mai Amy Dixon i kahi hoʻomaikaʻi kūpono o ke kino ma hope o kekahi mau kau wale nō. Ua hana ke kaʻi me nā makahiki o ka ʻike i ʻeono mau kau he 10 mau minuke, kahi o kā lākou wahi i hoʻopaʻa ʻia. ʻO ka hui pū ʻana o nā aerobics a me nā hoʻoikaika ikaika kūpono ʻo ia ke ala kūpono no ka pohō kaumaha wikiwiki o ke kino holoʻokoʻa.
1) E hāʻawi mai iaʻu 10 (2009) hala he 60 mau minuke a hoʻokomo i nā ʻāpana 10 minuke e hiki mai ana:
- kona kaikea a Ka māhuʻaka Kaiopa: ka hana cardio kuni momona me ka lako ʻole.
- luna kino Kukui: nā hana me nā dumbbells no nā lima, nā poʻohiwi, ka umauma a me ke kua.
- Pau kino ʻOʻoleʻa: nā hana me nā kaupaona no nā ʻūhā a me nā kī.
- Kora Makeover: nā papa a me nā crunches e hoʻoikaika i nā mākala o ka ʻōpū a me ka ʻili.
- ʻO KettleBell ʻO ToneUp: nā hana me nā kaupaona no ke kino holoʻokoʻa (kettlebell hiki iā ʻoe ke pani i kahi dumbbell).
- Yoga Kikoʻī & Flex: kahi hoʻomaha hoʻomaha e pili ana i ka yoga.
2) E hāʻawi mai iaʻu 10 mau mea hou aʻe (2011) a hala 70 mau minuke a hoʻokomo i nā ʻāpana 10 minuke e hiki mai ana:
- kona kaikea a Ka māhuʻaka Kaiopa: cardio kuni momona me ka lako ʻole.
- Ka huina kino ʻO Shred: nā hana me nā kaupaona no ke kino holoʻokoʻa.
- Pau kino Kūleel: nā hana me nā kaupaona no nā ʻūhā a me nā puʻupuʻu (squats, lunges, wāwae swings).
- luna kino Kukui: nā hana me nā dumbbells no nā lima, nā poʻohiwi, ka umauma a me ke kua.
- Kora Makeover: nā hoʻoikaika kino haʻahaʻa me hoʻokahi dumbbell mai kahi kū (kahi ʻāpana liʻiliʻi ma ka papahele wale nō i ka hopena).
- ʻO Dynamic Stretch & Flex: he hoʻolōʻihi hoʻomaha
Hiki iā ʻoe ke hana i ka wikiō holoʻokoʻa, a hiki iā ʻoe ke hana i kāu ka hoʻolālā ponoʻī mai nā ʻāpana pōkole 10 minuke. Hoʻonohonoho ʻia nā papa no ka pae waena ikaika a ma luna, akā hiki ke hoʻopau mau ʻia ka ukana ma ka lawe ʻana i kahi kaumaha iki o nā dumbbells a i ʻole ke hana ʻana i nā hana i kahi ʻano maʻalahi.
No nā papa e pono ai ʻoe dumbbells wale nō. I ka mahele o ʻO KettleBell ʻO ToneUp , hiki iā ʻoe ke koho i ke kaupaona, akā hōʻike kekahi o nā mea komo i nā haʻina me kahi dumbbell. No ʻelua o nā ʻāpana mai E hāʻawi mai iaʻu 10 More (Ka huina kino ʻO Shred a luna kino Kukui) makemake ʻia e loaʻa i mau pālua o nā dumbbells o nā kaupaona like ʻole. ʻAno like nā papahana ʻelua i ka hanana a ʻano like ka pae o ka paʻakikī. ʻO ka ʻokoʻa nui ma waena o nā papa wale nō i nā papa hana i manaʻo ʻia.
ʻO ka maikaʻi a me ka maikaʻi ʻole o ka papahana
Pros:
1. ʻElua mau hoʻolālā maikaʻi no ke kino piha mai Amy Dixon, e kōkua iā ʻoe e kuni i ka momona, e kani i ke kino a hoʻopau i ka momona nui.
2. Ua hoʻokaʻawale ka papahana i nā ʻāpana pākahi e like me me nā wahi pilikia: ke kino o luna, lalo ke kino a me ka ʻōpū.
3. Hoʻohana ʻo Amy Dixon i nā hana i hoʻohui ʻia ma kahi e pili ana i nā mākala he nui i ka manawa like. ʻAe kēia iā ʻoe e hoʻomaikaʻi i ke ahi momona i nā papa, e hoʻohana i nā ʻāpana āpau o ke kino a hoʻokō i ka hoʻomaʻamaʻa e like me ka hiki. Eia hou, ʻo ka nui o nā hana he kumu maoli a hoihoi.
4. Hiki iā ʻoe ke hana i kahi papahana holoʻokoʻa (70 mau minuke), a hiki ke koho i nā ʻāpana pākahi i kāu makemake. Koho ʻoe i ka manawa o kāu hoʻomaʻamaʻa manawa: 10 minuke, a i ʻole 30 mau minuke.
5. No nā haʻawina, pono ʻoe i nā dumbbells wale nō. Wale no nā ʻāpana pākahi E hāʻawi mai iaʻu 10 ʻOi aku ka makemake e loaʻa i ʻelua mau dumbbells o nā kaupaona like ʻole.
Con:
1. ʻAʻohe hana wikiō ʻokoʻa. Inā hana wale ʻoe i 10 mau minuke kaawale me nā kaupaona manuahi, ʻoi aku ka maikaʻi o ka hoʻomehana ʻana iā ʻoe iho.
2. I ka papahana he nui o nā lele, lunges, squats, no laila ʻaʻole kūpono i nā poʻe me nā ʻeha o nā hono kuli.
Inā ʻoe e ʻimi nei i kahi papahana kūpono no ka pohō kaumaha, a laila e hoʻāʻo i ka wikiō E hāʻawi mai iaʻu 10 a hāʻawi mai iaʻu 10 hou aku. ʻOkoʻa ka hana me Amy Dixon kahi maikaʻi, maikaʻi a me ka loaʻa, aʻo ka mea nui loa, nā hopena wikiwiki.
E nānā pū kekahi: He polokalamu ikaika ākea ʻo ACE HIIT mai Chris Freytag.