Hāʻawi kēia Staircase Circuit Workout i kahi hoʻokomo wikiwiki a maikaʻi, aʻo nā mea a pau e pono aiʻoe he ala kiʻekiʻe a me kou kino. ʻO kēia haʻawina he koho nui loa inā makemakeʻoe e hana i kahiʻoihana ma ke keʻena , ma kahi hōkele, ma ke alahele a iʻoleʻoe wale nō e makemake eʻimi i kāu mau hana maʻamau.
Nā kūkākūkā
Eʻike i kāu kauka ma mua o ka ho'āʻoʻana i kēiaʻoihana inā loaʻa iāʻoe kekahi mau pōʻino , nā maʻi a i nā kumu'ē aʻe.
Pono Pono
ʻO kahi alapiʻi
Pehea e
- Hana i nāʻoihana e like me ka hōʻikeʻia i ka kaapuni , e hana i kekahi hana ma hope o kekahi me ka liʻiliʻi aʻole ka hoʻomaha ma waena o nā hana
- Hoʻopiha i ka manawa kaʻawale 1 no kahi hana he 15-20 mau manawa a iʻole 2-3 mau papa kaʻa no kahi lōʻihi lōʻihi,ʻoihana hoʻonui
- Hoʻololi i kekahi mau hana e hoʻopilikia ai i ke kaumaha
1 - Hōʻaho Kūkini a me ka Circuit Circuit
3 mau minuke:
Hoʻomehana. E hele wīwī iʻekolu mau mākaʻikaʻi o nā alapiʻi ma ka lohi, māmā ke wikiwiki. Inā hoʻokahi wale nō alakuʻi e holo ai, e hele a piʻi i lalo no 3 mau minuke.
1 minute:
E hele wikiwiki i nā alapiʻi me ka hiki iāʻoe
1 minute:
E hele wawae ma nā alapiʻi ma kahi wikiwiki
2 - Nā Pushups
Pehea e:
E kau i kou mau lima ma ke kuhi i mua o kou (ke kiʻekiʻe o ka haʻina, ka maʻalahi o kēia neʻeʻana) a komo i kahi hoʻonohonoho paʻa, kino i ke ala pololei mai ke poʻo i nā kuʻekuʻe wāwae. E hoʻoliʻu i nā kuʻekuʻe a iho i lalo i kahi pākuhi, paʻi i luna a pāpā hou no 16 reps. Hiki iāʻoe ke hoʻololi e ke kauʻana i ka lole a me ka hoe ma ka papahele a hana i kēia neʻe ma kou mau kuli.
Kākoʻo / Kūlana / Duration:
16 Hulu
3 - Līkiʻi i kahi pae
Pehea e:
E ku me kou kua i ke alapiʻi a hele a hiki i kouʻaoʻao hope e pā ai i ka lua o ka hana (aiʻole ka palena haʻahaʻa e hiki ai) no ka 16 reps.
Kākoʻo / Kūlana / Duration:
16 Hulu
4 - Papa Ups
Pehea e:
E kau i ka wāwae'ākau ma kaʻanuʻuʻelua o ke alapiʻi (aiʻole lalo, ināʻoi aku ka kiʻekiʻe o ia manaʻo noʻoe), e hoʻololi i ke kaumaha i ka kuʻekuʻe a kuʻi i ka kuʻekuʻe e hele i ka paepae. E hele i lalo a hana hou no 16 paʻi ma kēlā me kēia wāwae.
Kākoʻo / Kūlana / Duration:
16 Hulu
5 - Kēkelē i kahi Haʻa
Pehea e:
E ku me kou kua i ke alapiʻi a hele a hiki i kouʻaoʻao hope e pā ai i ka lua o ka hana (aiʻole ka palena haʻahaʻa e hiki ai) no ka 16 reps.
Kākoʻo / Kūlana / Duration:
16 Hulu
6 - Triceps Dips
Pehea e:
Noho ma kahi haʻahaʻa haʻahaʻa me kou mau lima ma kahi kokoke i nā pūhaka. E piʻi i ka lima a hoʻopaʻa i kou pūhaka kokoke i ke alapiʻi, e kulou i nā kuʻi lima a me lalo, e hoʻomoe i nā poʻohiwi a hiki i ka paeʻana o nā paepae he 90 °. E paʻi hou a pāpā hou no 16 reps.
Kākoʻo / Kūlana / Duration:
16 Hulu
7 - Kaapuni Kaapuni - Walk Walk
1 minute:
E hele i nā alapiʻi, e lawe iā lāua iʻelua i ka manawa
1 minute:
E hele ma nā alapiʻi e ho'ōla
2 mau minuke:
E hele i ke alapiʻi ma kahi mālie, e holo mālie
1 minute:
E hele ma nā alapiʻi e ho'ōla
8 - Pākuʻi Wili Stair Pushups
Pehea e:
He like kēia me ka pale o ke alapihi āu i hana ai i mua, akā i kēia manawa e hāpai anaʻoe i kou mau lima ma mua o nā poʻohiwi i ka hoʻopihaʻana i 16 mau hanana, ma nā kuli a me nā manamana wāwae. Ma ka hāpai limaʻana i nā lima, e hōʻoia maoliʻoe i nāʻiʻo o ka umauma.
Hoʻokiʻekiʻe / Hoʻonohonoho / Lālau:
16 Hulu
9 - Nānā Māhele
Pehea e:
E ku ma kahi o 3 mau kapuaʻi paha ma mua o ke anuu a waiho i ka wāwae hema ma ka hope ma hope ou, e kau ana ma luna o ke kua. E mālama i ke kaumaha ma ka wāwae mua, e kukuli i nā kuli a iho i lalo i loko o ke awakea a hiki i ke kuli mua ka mea i kahi o 90-kika. E holo i mua o ka kuʻekuʻe wāwae e kū i luna ae hana hou no 16 pāpī ma kēlā me kēiaʻaoʻao.
Kākoʻo / Kūlana / Duration:
16 Hulu
10 - Pulsing Squats i ka pae
Pehea e:
ʻO kēia manawa no kāu mau pāʻani, e hoʻonuiʻoe i ka haʻahaʻa i hiki iāʻoe, e pili i ka paepae inā hiki iāʻoe. E paʻa i kēlā kūlana a laila e paʻi mālie a me lalo,ʻo ka hapalua wale nō ia, no ka 16 pā.
Kākoʻo / Kūlana / Duration:
16 reps
11 - Triceps Dips
Pehea e:
No ka mea, e'ōwili i kēia mau mea, e ho'āʻo e hana i kahi mea'ē aʻe. E hele hou i ka wāwae a iʻole e hāpai i ka wāwae hoʻokahi i kēlā manawa i ka wā e hoʻokuʻuʻia nā lima i loko o ke kīpī. E ho'āʻo maoli i kāu mau kumu.
Kākoʻo / Kūlana / Duration:
16 Hulu
12 - Kaapuni Kaapuni
1 minute:
E hele i nā alapiʻi, e lawe iā lāua iʻelua i ka manawa
1 minute:
E holo i nā alapiʻi me ka wikiwiki e like me kou hiki
2 mau minuke:
E hele wīwī ma nā alapiʻi a laila e piʻi hou i ka lohi, māmā i ke kaʻina
1 minute:
E holo i nā alapiʻi me ka wikiwiki e like me kou hiki
2 mau minuke:
E hele wīwī ma nā alapiʻi a laila e piʻi hou i ka lohi, māmā i ke kaʻina