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He loea hoʻoikaika kino kaulana ʻo Mark Lauren a he mea hoʻomaʻamaʻa i nā pūʻali koa elite o nā pūʻali koa kūikawā US. Hoʻokumu ʻo ia i nā hana i kūpono ʻaʻole wale no ka hoʻoliʻiliʻi kaumaha akā no ka hoʻomaikaʻi ʻana i ka mākaukau hana me ka hōʻino ʻole i ke kua a me ka iwi kuamoʻo.
Hōʻike papahana ʻO ʻoe nō kāu hale hoʻoikaika kino (Mark Lauren)
ʻO ʻoe nō kāu gym ponoʻī kahi hoʻomaʻamaʻa pōkole paʻakikī me ke kaupaona iho. Pāʻani i nā hoʻoikaika kino he 30 no nā pūʻulu puʻupuʻu e kokoke like me ka neʻe ʻana i ka neʻe maʻamau a he physiological piha. E hoʻomaikaʻi ʻoe i kāu kiʻi a hoʻomohala i ka hoʻomaʻamaʻa kino me nā hoʻoikaika maʻalahi Mark Lauren. E kōkua ka papahana iā ʻoe e hoʻololi i ke kino me ka makaʻu liʻiliʻi o ka ʻeha a me nā hopena maikaʻi ʻole no ka hope.
Hoʻokaʻawale ʻia ka papahana i 3 pae o ka paʻakikī: Novice, Intermediate, Advanced (hoʻomaka, waena, holomua). I kēlā me kēia pae, pakahi, a hoʻokomo ʻia he 3 mau hana pōkole: Nā pūʻulu manawa Alapiʻi, Kaapuni aʻo. Loaʻa i kēlā me kēia kau nā hana 4 e kia ana i nā pūʻulu ʻokoʻa.
In Nā pūʻulu manawa no kēlā me kēia hana ka palena manawa, ma kahi o 3-4 mau minuke. I loko o Ladders Hana ʻia ka haʻawina ma nā pae ʻelua: ʻo ka mea mua e hoʻololi ʻoe i nā hana mua a me ka lua, a laila ʻo ke kolu a me ka hā. A Aʻo Kaapuni ʻo ia ka hoʻomaʻamaʻa kaapuni, a ma kahi o nā hana 4 a pau ʻokoʻa. Hāʻawi mākou iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā ʻike o nā wikiō i hoʻopili ʻia i kēlā me kēia pae paʻakikī:
Novice - pae hoʻomaka (10-15 mau minuke):
- Nā pūʻulu manawa Sumo Squats, Poʻopiʻo, Pii Pūkini, ʻĀlapa ʻauʻau.
- alapiʻi: Nā Lunges i Hope, ʻEhā Heluhelu, Nā Kuhikuhi, Upu i Up.
- Aʻoaʻo Kaapuni: Nā Dynats Squats, Nā Pēlā Koa, Nā Pahu Hoʻoiho wikiwiki, nā piʻi piʻi mauna.
Waena (15-20 minuke):
- Nā pūʻulu manawa Nā Dynats Squats, Nā Pēlā Koa, Nā Pahu Hoʻoiho wikiwiki, nā piʻi piʻi mauna.
- alapiʻi: ʻO nā lepe ʻaoʻao, nā Romanian Deadlift, Push Ups, Thumbs Up.
- Aʻoaʻo Kaapuni: Lele Hōkū, Bombers Dive Half, ʻaoʻao V-Ups, Hip Raisers.
Pae holomua - pae holomua (20-25 mau minuke):
- Nā pūʻulu manawa Lele Hōkū, Bombers Dive Half, ʻaoʻao V-Ups, Hip Raisers.
- alapiʻi: Lunge o mua, Koa Hoʻokahi Liwaiwa, Dive Bomber, Thumbs Up.
- Aʻoaʻo Kaapuni: ʻO Mika Mikes, Push Push ups, Jack Knives, Hip Raisers.
Hoʻokomo pū ka paʻakikī i ka wikiō Warm Up a me Cool Down warm-up a me cool-down. Hoʻomaka mau a hoʻopau i kāu hana me ka hoʻomehana a hoʻopau me ka ʻōlapa.
Paipai ʻo Mark Lauren e hoʻomaka me ka pae Novice a ma hope o kona hoʻomohala ʻana e neʻe i ka pae waena. Akā inā ua ʻike ʻoe i ka hana ʻana i loko, hiki iā ʻoe ke lele i ka pae komo a hele pololei i ka waena a i ʻole ka holomua. Kūpono ka paʻakikī no nā pae mākau āpau.
No nā hoʻolālā ʻaʻole pono nā lako hou aʻe, holo ka papahana me ke kaupaona o kona kino ponoʻī. ʻO ka hoʻolālā pōkole, wikiwiki a maʻalahi hoʻi e kōkua iā ʻoe e hoʻomohala i ka ikaika hana a me ka hoʻomanawanui e puhi i ka momona.
ʻO nā mea maikaʻi o ka hoʻomaʻamaʻa ʻO ʻoe kāu haʻuki ponoʻī:
- ʻO ʻoe nō kāu hale haʻuki ponoʻī - kēia 9 wikiwiki hoʻoikaika i 30 hoʻoikaika kino kiʻekiʻe a me ka hana kūpono o ke kino holoʻokoʻa.
- Hāʻawi ʻo Mark Lauren ʻekolu pae o ka paʻakikī no nā pae hoʻomaka, waena a holomua.
- E hana ʻoe ma luna o ka maikaʻi o kou kino, hoʻopaʻa i kou mau wahi pilikia, hoʻolei i ka momona o ke kino.
- No nā papa ʻaʻole ʻoe e pono i nā lakohana hou aʻe.
- ʻO ka wikiō he 15-20 mau minuke.
- ʻAʻole like me nā hana ʻē aʻe he nui, e ʻike ʻoe hana i ka maikaʻi, ʻaʻole ma ka wikiwiki.
- E hoʻomaikaʻi ʻoe i kāu hoʻomaʻamaʻa kino, hana ākea ma ka ikaika o nā mākala, ʻo luna a me lalo o ke kino.
ʻAʻole e hoʻonāukiuki ka papahana o Mark Lauren iā ʻoe me ka ikaika pupule a i ʻole wikiō hoʻolālā nani. Akā nā haʻawina a kēia kumu aʻo e hana i kahi kino ikaika, paʻa a lahilahi me ka makaʻu ʻole o ka ʻeha.
E heluhelu pū nō hoʻi: Pilates no nā pae like ʻole ʻo Alyona Mondovino.