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ʻO ka hoʻoikaika kino i ka home kahi koho maikaʻi loa. Ke hana nei paha ʻoe mai ka home i kēia lā, a i ʻole ua hoʻokau ka wā iā ʻoe i loko o ka hale, a i ʻole hopu ʻia ʻoe me ka hana e hoʻokele ai i ka hale hoʻoikaika kino i nā hanana i ʻoi aku ka maikaʻi ma mua o ka hana ʻana i ka hou ma ka home ponoʻī. ?
Hāʻawi iā ʻoe i ka maʻalahi, ma kahi o ka mālama kālā ʻana a me ka manawa. Eia nō naʻe, ʻo ka pilikia e popo pinepine aʻe i ka wā e pili ana i ka hoʻokumu ʻana i nā hoʻomaʻamaʻa home kūpono ʻole ka nui o kahi a me nā lakohana.
nā aila pono maikaʻi loa no ka ulu ʻana o ka lauoho a me ka mānoanoa
Akā ʻaʻole pono ʻoe e hopohopo no ka mea ua uhi mākou iā ʻoe ma mua. ʻO ka ʻāpana maikaʻi ʻaʻole pono ʻoe e noʻonoʻo i ka wā e hoʻomaʻamaʻa ana ʻoe ma ka home. Aia ka laulā o nā hana cardio kūpono i hiki iā ʻoe ke hana ma ka home, me ka ʻole o ka lako he nui. A e hōʻoiaʻiʻo lākou iā ʻoe i ke ʻano, kōkua iā ʻoe e puhi i nā calories, a kōkua iā ʻoe e lilo i kaupaona.
Eia kā mākou papa inoa o nā hoʻomaʻamaʻa cardio home maikaʻi loa i hiki iā ʻoe ke hana i kēlā me kēia manawa, ma nā wahi āpau.
1. ʻO Jacks lele- Ma 10 mau minuke a ʻoi iki paha, puhi nā jacks lele i ka nui o 100 mau caloriu me ka ʻole o ka pono a me nā mākau kūikawā. Hana ia i ka lele pinepine ʻana me nā kapuaʻi ākea a me nā lima e hoʻopuni i luna a hoʻi hou.
ʻAoʻao kiʻi: ʻūpala Pehea e: Hiki iā ʻoe ke hana i nā jacks lele i ka pōʻaiapuni-e hana ana iā ia no 30-60 kekona a me ke kākoʻo ʻana iā ia me nā hoʻomaʻamaʻa cardio ʻē aʻe, e like me ka hele wāwae, jogging, lele lele, a pēlā aku.
Inā ʻole, hiki iā ʻoe ke hana i nā hoʻoikaika ikaika, squats, lunges a i ʻole push-ups-no 10-30 mau minuke e hoʻololi i 30-60 kekona o nā lele lele. No ka hoʻāʻo ʻana me nā mea like ʻole, e hoʻāʻo i nā plyo-jacks a i ʻole ke hehi ʻana i kou mau wāwae ma mua o ka lele a paʻa ʻana i kahi kinipōpō lāʻau.
2. Lele kaula- Hana ia i kahi hoʻoikaika kino cardio maikaʻi loa i hopena i ke ahi ma kahi o 220 mau calorie i 20 mau minuke. Ma luna, he kumukūʻai nā kaula lele, e hoʻohana ana iā lākou ʻaʻole koi i kahi mākau kūikawā a hiki ke hana i ka hoʻoikaika kino ma kahi āu e loaʻa ai kahi wahi liʻiliʻi.
Akā e hoʻomaopopo mua iā ʻoe ma mua, i ka manawa o ka hehi pinepine ʻana o ka poʻe hoʻomaka. Inā makemake ʻoe e ʻike i nā hopena ʻoi loa mai kēia hana hoʻoikaika kiʻekiʻe, e hoʻohuli i ke kaula me nā pūlima (ʻaʻole nā lima) a pae mālie. E hoʻomanaʻo e lele wale i luna e hoʻomaʻemaʻe i ke kaula.
ʻAoʻao kiʻi: ufc Pehea e: E hana ai i kēia hoʻoikaika maʻalahi, ʻo nā mea āu e pono ai ke huli i ke kaula me kona mau lima i ka lele ʻana ma luna ona. Hiki iā ʻoe ke kuapo i 10-30 kekona o ka lele ʻana me nā hoʻomaʻamaʻa cardio ʻē aʻe, ka heʻe ʻana i ka wahi, a pēlā aku. A laila e holo mālie i nā kau lele lōʻihi.
3. ʻO Burpees- ʻO nā Burpees kahi hana hoʻoikaika kino cardio e puhi ai i ka 100 a ʻoi paha o nā calorie ma 10 mau minuke wale nō (inā hiki iā ʻoe ke hele ma waena o 10 mau minuke o kēia hoʻoikaika kino).
ʻAoʻao kiʻi: 8fit Pehea: E kuʻi i ka papahele, hoʻolei i kou mau wāwae i kahi papa, lele i hope a kū i luna. E hoʻomau i ka hana hou i nā hana like. I ke kaapuni cardio, hoʻokomo i 30 a 60 kekona o nā burpees i kēlā me kēia 3-4 mau minuke, me ka ʻole o nā hana ʻē aʻe, e like me ka hele wāwae, ka jogging, ke lele lele, a pēlā aku.
Inā ʻoe e ukali nei i kahi hoʻomaʻamaʻa wā waena ikaika loa, pono ʻoe e hana i 30-60 kekona o nā burpee ukali ʻia e 30-60 kekona o ka hoʻomaha a laila hana hou ia no 10 a ʻoi paha mau minuke.
4. Ka piʻi mauna - ʻOiai ke kūkulu ʻana i ka ikaika a me ke ahonui i ke kumu, ke hāpai nei i nā piʻi mauna e hāpai i ka helu o kou puʻuwai. A ʻaʻole pono ʻoe i kahi mākaukau kūikawā e hana ai i kēia hoʻolālā.
ʻAoʻao kiʻi: ʻO Giphy Pehea: He maʻalahi nā mea āpau āu e pono ai e kikoo i kahi pushup a laila holo i kou mau kuli i loko a i waho. Hoʻohui i nā piʻi mauna i kāu kaapuni cardio maʻamau ma ka hana ʻana iā lākou no 30-60 kekona no kēlā me kēia rep.
ka paila no nā hopena ʻaoʻao o ka ʻili
Hiki iā ʻoe ke hoʻāʻo i nā ʻokoʻa like ʻole, e ʻōlelo ma ka hoʻololi ʻana i kēlā me kēia wāwae i mua a i hope, a i ʻole me ka hoʻohui ʻana iā lākou me nā ʻano hana ʻē aʻe e like me burpees, pushups, planks, etc.
5. Kickboxing- No ke aha ke kikina ʻĀ, aia iʻoi aku ma mua o hoʻokahi ala i hiki ai i ka kickboxing ke kōkua iā ʻoe. ʻO ka mea mua loa, a ʻo ka mea nui loa, inā hana ʻia ma ka ikaika kūpono, puhi ia ma luna o 100 mau calorie i 10 mau minuke. ʻO ka lua, ʻaʻole ia e koi i nā pono āpau. ʻO ka hope, hiki iā ia ke kōkua iā ʻoe e hoʻopuka i kāu mau hōʻeha.
ʻAoʻao kiʻi: ʻO Giphy Pehea e: Pili ia i ke kuʻi ʻana i ka hana, ke keʻehi ʻana, a me nā hui pū ʻana, ʻo ia. Hiki iā ʻoe ke hana iā ia e kūʻē i kahi ʻeke kuʻi a i ʻole pili i ka ea. Inā ʻoe he pro ma ia mea, hiki iā ʻoe ke hele i mua a hana i kāu hui ponoʻī-jab-cross-hook-luna, jab-hook-kuli-mua kik, keʻehi ʻaoʻao a i ʻole ke lele ʻana i mua o nā kī.
Inā ʻoe e hoʻomaka, hoʻomaʻamaʻa mua ʻoe iā ʻoe iho me nā ʻano ʻokoʻa o ka kickboxing me nā wikiō aʻo ma ka pūnaewele. Nānā i ke keʻehi kik kickboxing, lele tabata jump, lele i ka ʻaoʻao lunges, a i ʻole hoʻāʻo i nā wikiō kickboxing home.
No laila ʻānō ʻoe e ʻike pehea e hoʻonui ai i kou puʻuwai i nā lā gym-ʻole, me ka ʻole o nā mea i ʻoi aku i ke kaumaha o kou kino a me nā pono hana hoʻoikaika kino ʻelua.
Hoʻomaka e hoʻokomo iā ʻoe iho i kahi regimen hoʻoikaika kino (me kēia mau hoʻomaʻamaʻa ʻana) koke a e ʻike iā mākou i kou manaʻo i nā ʻāpana manaʻo ma lalo nei.
