Aloha nā papa hana ma muli o ka martial arts? Hāʻawi mākou iā ʻoe i kahi wahi maikaʻi aʻe mai Daily Burn e puhi i nā calorie a hoʻomaikaʻi i ke kinona. Pāleo ʻole - he ʻeono pule papahana kickboxing mai Anna Garcia a me Phoenix Carnevale no ka "invincible".
Nā hana e pili ana i nā martial arts i hui ʻia - ʻaneʻane ke ʻano kaulana loa o ka hoʻoikaika kino home. ʻO ka mea mua, ʻoi aku ka palekana o kēia mau papa cardio no nā hono ma mua o nā aerobics a me nā plyometric. ʻO ka lua, hahau nui ka hakakā i ka corset muscular, a me kahi hopena maikaʻi ma ka ʻōnaehana musculoskeletal. ʻO ke kolu, i ka hoʻohui ʻana i nā kalory e hana nei ʻoe i nā mākala o ke kino kiʻekiʻe a me lalo.
No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:
- Pehea e koho ai i kahi moena hoʻoikaika kino: nā ʻano like ʻole a me nā kumukūʻai
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- Pehea e koho ai i nā kāmaʻa holo: kahi manual piha
- Papa ʻaoʻao no ka ʻōpū a me ka pūhaka + 10 koho
- Pehea e hoʻoneʻe ai i ka ʻaoʻao: 20 mau lula nui + 20 haʻuki ʻoi loa
- FitnessBlender: ʻekolu mākaukau hoʻomākaukau
- Gum-gum - nā mea pono loa no nā kaikamahine
Hōʻike nui o ka papahana Undefeated
Hāʻawi ʻia i ka pilina o ka hoʻomaʻamaʻa e pili ana i nā martial arts i hoʻohui ʻia, ua hoʻokuʻu ka hui Daily Burn i kahi papahana Undefeated ("Invincible"), ka mea i hoʻokele mua i ka loaʻa ʻana o nā mea pā mua. E aʻo i nā mea aʻo : Anna Garcia, kamaʻāina iā mākou i kahi papahana ikaika Inferno Workout, a Karnival Phoenix, he loea haʻuki ʻo ia i ka karate, Boxing, Thai Boxing a me Brazil JIU-jitsu.
Ma muli o nā ʻano hoʻoikaika kino i hoʻohana ʻia i ka papahana mai Daily Burn, ʻaʻole e luhi kou kino a me kou noʻonoʻo. ʻO ka hoʻomaʻamaʻa Undefeated kahi hui maikaʻi loa o nā neʻe combo mai ka martial arts, hoʻomaʻamaʻa kaumaha i ke kani o ke kino a hoʻomohala i ka ikaika, cardio ikaika no ka momona momona a me ka pohō kaumaha. ʻO ka ʻoiaʻiʻo, hāʻawi ʻo Daily Burn i kahi koho koho HIIT kūpono e pili ana i ka MMA (martial arts) me ka hoʻohui o nā kaupaona a me ka cardio.
Loaʻa ʻole i ka paʻakikī i 9 mau hoʻolālā no 20-30 mau minuke. ʻO nā papa ʻoi aku ka ikaika me ke koʻikoʻi i ka cardio alakaʻi iā Anna Garcia, wikiō me ka hoʻomaʻamaʻa mana a me ka hoʻolōʻihi - Phoenix Carnevale. ʻOiai ka nui o nā hana i hoʻohui ʻia mai ka martial arts, ka hana i lawa ka hopena me nā ʻāpana plyometric, no laila, komo wale i nā sneakers (ʻO Phoenix, ʻo kahi laʻana, komo i nā kāmaʻa wāwae ʻole, akā ʻoi aku ka maikaʻi ke hana ʻole ia).
Hoʻonohonoho ʻia ka papahana no ka pae waena i pili, inā ʻoe e kia i ka hoʻomaʻamaʻa mai Phoenix. ʻO ka wikiō mai Anna Garcia ʻoi aku ka paʻakikī e hoʻouka, kūpono a holomua lākou.
Inā makemake ʻoe e hana i ka martial arts i hoʻokumu ʻia i hoʻokumu ʻia e ka papahana a i ʻole makemake ʻoe e hana i ke olakino kino, ʻo ka hoʻomaʻamaʻa o Undefeated e lilo i mea hoʻohui i kāu papa hana hoʻoikaika kino Pīpeka-home.
ʻO nā kāmaʻa holo wahine he 20 kiʻekiʻe no ke olakino
Ke ʻano o ka hoʻomaʻamaʻa Undefeated
Hoʻonohonoho ʻia ka papahana no 6 mau pule o nā papa. ʻO nā hebedoma ʻelua e hana ʻoe i 3 manawa i ka pule no ʻelua pule - 4 mau manawa i ka pule, ʻelua pule hope loa - 5 mau manawa i ka pule. ʻAʻole pili ka hoʻomaʻamaʻa i ka paʻakikī holomua, akā ma muli o ka hōʻemi o ka helu o nā lā i kēlā me kēia pule e hoʻonui ana ka papahana.
Hana ʻia kahi ʻāpana nui o ka hoʻomaʻamaʻa me ka ʻole o nā pono hou aʻe, akā ʻo kekahi o nā wikiō e pono ai ʻoe i nā dumbbells e hana i nā hoʻoikaika ikaika. Hoʻohui pū ʻia nā hoʻoikaika ikaika i nā hui o nā mākala. Makemake ʻia e loaʻa i ʻelua mau hui o dumbbells, ma kahi o 2-2 kg 3-4 kg. ʻAʻole hiki ke kapa ʻia he mau pūʻali koa maʻalahi, akā maʻamau ka mau o nā kau ʻelua e lawa piha iā lākou.
No laila, ua eo ʻole i ka papahana i 9 mau hoʻomaʻamaʻa no 20-30 mau minuke: 4 hoʻoikaika kino cardio, 3 cardio hoʻoikaika kino me nā mea o ke aʻo kaumaha, 1 hoʻomaʻamaʻa cardio no ka pahu a me 1 aʻo hou e hoʻomohala i ka neʻe. Ma lalo kahi wehewehe pōkole o nā wikiō āpau i komo i ka pākuʻi. ʻO ka ʻike e pili ana i ka pae o ka paʻakikī a me ka helu o nā calorie i puhi ʻia i hāʻawi ʻia e nā mea kākau.
Hoʻomaʻamaʻa me Anna Gracia (ka cardio hoʻoikaika kino):
- Pākuʻi HIIT 1 (30 minuke). Kalepona: 379 kcal. Ka paʻakikī: kiʻekiʻe.
- Pākuʻi HIIT 2 (30 minuke). Calories: 395 mau calories. Ka paʻakikī: kiʻekiʻe.
- Kaiopa Kiki 1 (30 minuke). Calories: 426 mau calories. Ka paʻakikī: kiʻekiʻe.
- Kaiopa Kiki 2 (30 minuke). Calories: 406 mau calories. Ka paʻakikī: kiʻekiʻe.
- Kora KO (15 minuke). Kalepona: 220 calories. Ka paʻakikī: waena.
Hoʻomaʻamaʻa me Phoenix Carnevale (hoʻomaʻamaʻa me nā mea o ka hoʻomaʻamaʻa kaumaha):
- MMA Nā ʻeha (20 minuke). Kalepona: 276 kcal. Ka paʻakikī: waena.
- MMA mana (20 minuke). Kalepona: 250 kcal. Ka paʻakikī: waena.
- MMA Kaha (20 minuke). Kalepona: 253 kcal. Ka paʻakikī: waena.
- MMA Ka Mobility (24 minuke). Kalepona: 227 calories. Ka paʻakikī: maʻalahi.
Pono nā Dumbbells i nā papahana wale nō MMA mana a MMA Kaha. ʻO nā wikiō ʻē aʻe āpau me ka ʻole o ka hoʻemi kaumaha.
E ʻike pū i kā mākou hōʻiliʻili ʻē aʻe:
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- FitnessBlender: ʻekolu mākaukau hoʻomākaukau