Inā ua lōʻihi ka lōʻihi o kāu hana aiʻole e hoʻomaka wale ana pahaʻoe,ʻo kēia papaʻeono wiki ka wahi kūpono e hoʻomaka ai. E hoʻokumu i kahi'ōnaehana hana me nā hana maʻalahi a me ka pololei e holomua ana i kēlā me kēia pule ai kekahi wiki.
ʻO nā haʻawina i hāʻawiʻia he mau manaʻo wale nō ia aʻaʻole e hoʻohanaʻia no nā mea a pau, no laila e hoʻololi i nā mea e pono ai ke kūpono i ka'ōnaehana ola, hoʻonohonoho, a me nā makemake.
E hoʻomākaukau no kāu mau hana
- Eʻike i kāu kauka inā loaʻa iāʻoe kekahi mauʻeha a kūlana paha.
- E hoʻopaʻa i kāu helu helu nui inā makemakeʻoe e hahai i ka holomua o ka pōʻino.
- E hoʻomākaukau no kāu mau hana . Hanaʻia nā papa hana cardio e hanaʻia ma kekahi mīkini cardio a ma waho paha. Ināʻaʻoleʻoe he mea lawelawe, hoʻololi i kāu mau hana (videos, classes, exercise exterior, etc.) aiʻole e koho i kekahi mea'ē aʻe e hiki iāʻoe ke leʻaleʻa.
- E hōʻiliʻili i kāu mau lako . No nā hana o ka ikaika, ponoʻoe i nāʻano mea likeʻole me nā puʻupuʻu , kahi pōpō e hoʻolālā ai, nā mea palekana , kahi pōpō lāʻau lapaʻau , a me ka moena. Ināʻoe hou i ka ikaika ikaika , hoʻomaʻamaʻaʻoe iāʻoe iho i nā kumuhana a pehea e koho ai i kou kaumaha.
1 - Week 1 o 6
Hebedoma 1 Hoʻohālikelike ... Ke Kuhi Manaʻo
ʻO ka ikaika ka mea nui o kāu mau kāleka cardio a me ka aʻoʻana i ka nānāʻana iā ia e hiki iā ia ke aʻo iāʻoe i ka manaʻo o kou kino i nā hana likeʻole. Nui nāʻano o keʻano e nānā i ka hiʻona e like me:
ʻO kāu pahuhopu i kēia hebedoma,ʻo ia ka nānāʻana i ka nui o kāu mau hana. Ma loko o kēlā me kēia kelepa cardio , e hoʻohana i kekahi o nā ala i luna e nānā i keʻano āu e noʻonoʻo ai a hoʻohālikelike i kāu Extention Expected i nā pae i manaʻoʻia. ʻO ka hapa nui o nā hana i keʻano haʻahaʻa ,ʻo ia hoʻi ke hele aku neiʻoe ma waho o kāu wahi hōʻoluʻolu (akā,ʻaʻole i ka hoʻoulu a me ke kaniʻana). E mālama i kēia wiki eʻike i kāu ikaika.
I ka lā 1: Cardio, Mana, a me ke Kino
He pōkole a maʻalahi kēia mauʻoihana a pono iāʻoe e pili iā 35-45 mau minuke.
- Paipu 1 : Ka Papa Hana Papahana
Length : 20 mau minuke - Kaʻanapu 2 : Ka ikaika ikaika
Length : 10-15 mau minuke
Pono Pono : Nānā i ke kukui, pōpō e hoʻolālā ai , a noho paha a me kahi moena. - ʻO ke kīʻaha 3 : kahi palekana
Lā 2: E hele a me ke kau
I kēia lā,ʻaʻoleʻoe i hoʻonohonoho pono i ka papahana hana, akā,ʻo ka holoʻana i kahi kaʻawale a me ka manawa e hoʻomaha ai kou mau poʻohiwi, ka'ā'ī, a me ke kua.
- Kaʻanapu 1 : E huli i kahi mau minuke he 10 a no ka hele wāwae i kēia lā.
- ʻO ke kīʻaha 2 : Seated Stretch
Lā 3: Cardio, Mana, a me ke Kino
I kēia lā,ʻano like kāu papahana me ka lā 1, akā me ka hana hou cardio hou. I kēia manawa e kohoʻoe i kahi hana hana he 13 mau minuke a iʻole he 10 mau minuke kaʻa holo kaʻa, akā eʻoluʻoluʻoe e hoʻohui i nā hana inā makemakeʻoe i kahi mea.
- Ka hana kīʻaha 1 : Ka hoʻomakaʻana o ka holoʻana a iʻole ka pāʻani
Length : 10-13 mau minuke - Kaʻanapu 2 : Ka ikaika ikaika
Length : 10-15 mau minuke
Pono Pono : Nānā i ke kukui, pōpō e hoʻolālā aiʻole noho a me kahi moena. - ʻO ke kīʻaha 3 : kahi palekana
Lā 4: Hōʻoia Hana
ʻAʻohe mea ma kāu papahana i kēia mau lā, akā e ho'āʻo e noho ikaika e like me ka mea hiki iāʻoe ma ka laweʻana i ka haʻalulu, ka heleʻana, ke hāmama a me ke neʻeʻana. ʻO kekahi mau manaʻo:
- E hoʻohana i nā alakuʻi ma kahi oʻekolu manawa i kēia lā
- E hoʻohana i kāu hola awakea no ka holoʻana i 10 mau minuke
- Noho ma kahi pōleʻa pāʻani e nānā ana i ke kelepona
- E hele i ka'īlio no 5 mau minuke
Lā 5: Ka hele a me ke kuʻi
- Kaʻanapu 1 : E huli i kahi mau minuke he 10 a no ka hele wāwae i kēia lā.
- ʻO ke kīʻaha 2 : Seated Stretch
Length : 5-10 mau minuke
Ka lā 6: Cardio, Ka ikaika a me ke koʻokoʻo
- Paipu 1 : Ka Papa Hana Papahana
Length : 20 mau minuke - Kaʻanapu 2 : Ka ikaika ikaika
Length : 10-15 mau minuke
Pono Pono : Nānā i ke kukui, pōpō e hoʻolālā aiʻole noho a me kahi moena. - ʻO ke kīʻaha 3 : kahi kūmole
2 - Week 2 o 6
No ka hebedoma 2, e nānāʻoe i kekahi mau hoʻololi iki e kōkua iāʻoe e holomua haʻahaʻa. Loaʻa iāʻoe nā papa hana hou a lōʻihi, a e hana anaʻoe i kahi papahana hou o kāu hana i kāu mau hana hoʻonaʻauao ikaika.
E like me nā manawa a pau, e hoʻololi i nā hana e kūpono ai i kou kūlana o ka hoʻolālā, hoʻonohonoho, a me nā pahuhopu a hoʻolohe i kou kino, e hoʻomaha i nā lā e pono ai.
Hebedoma 2 Hoʻolaula i ... FITT
ʻO kēia hebedoma, kāu mea e kau ai ma ka māhele FITT , kahi e alakaʻi iā mākou i ka hoʻonohonohoʻana i nā papahana hana. Aia kēia kulekele:
- Ke alapine - I kēia hebedoma,ʻekolu manawaʻoe e hana ana i ka cardio a me ka ikaika ikaika 3 mau manawa, e pili ana i nā kulekele kumuhana no ka hoʻomakaʻana a me ka hoʻomaikaʻiʻana i kou olakino. E holomua mākou i loko o kēia papahana ma ka hoʻonui pinepineʻana i ka hoʻolālā pinepine.
- Ka Pono - I nā mau hebedoma mua, e nānāʻoe i kahi kūlana haʻahaʻa a iʻole e pili ana i kahi Level 5-6 ma ke Scale Exertion Scale . Ke holomuaʻoe, e hoʻololi ikiʻoe i nā kūlana kiʻekiʻe o kāu mau hana me ka hoʻolāʻau wā waena a me nā kumuhana'ē aʻe.
- Ka manawa - hoʻomaka kāu mau hana ma kahi o 10-20 mau minuke. I kēlā me kēia pule, e hoʻonui mākou i ka manawa i kāu mau hana e kūkulu i ka hoʻomanawanui a kōkua iāʻoe e hoʻonui i nā calories.
- Keʻano - He mea nui e hoʻomaka i nā hana āu e leʻaleʻa ai, akā, he mea nui nō hoʻi ke kaʻahele o nā kaʻahele a me nā mea likeʻole e mālama ai i kou kino a me kou manaʻo. Ma hope aku o ka papahana, kohoʻoe i nā hana hou e hoʻohui i kāu hana.
Ke hoʻoikaikaʻoe i ka ikaika, ka manawa a me ka pinepine, e hoʻomakaʻoe eʻike i nā loli o kou kaumaha, ke kino kino, ka hoʻomanawanui a me ka ikaika. Ke hoʻololi kou kino i kāu mau lā FITT o kēia manawa, ua hiki ke manawa e hoʻoponopono ai i kahi o ka nui o lākou. E kōkua kēia polokalamu iāʻoe e aʻo i ka hana.
I ka lā 1: Cardio, Mana, a me ke Kino
Hana kāu hana cardio i kēia hebedoma i kahi hana maʻamau me ka 5 mau minuke i hoʻohuiʻia. Hoʻoikaika like kāu ikaika, akā e hanaʻoe iʻelua papa o kēlā me kēia hāʻina me kahi hoʻomaha iki ma waena.
- Kaona hana 1 : 25-Minute Card
- Kaʻanapu 2 : Ka ikaika ikaika
Length : 2 mau hoʻonohonoho o kēlā me kēia hāʻina, 10-20 Minuke
Pono Pono : nā kukui kukui, kahi pōpō e hoʻolālā ai paha kahi noho, a me ka moena - ʻO ke kīʻaha 3 : kahi palekana
Lā 2: E hele a me ke kau
I kēia manawa e hanaʻoe i kāu hana e hele ai, akā me 5 mau minuke. Hiki iāʻoe ke hoʻopau i ke kauʻana no ka kua, ka'ā'ī, a me nā poʻohiwi.
- Kaʻanapu 1 : E huli i kahi mau minuke he 15 mau manawa no ka hele wāwae i kēia lā.
- ʻO ke kīʻaha 2 : Seated Stretch
Lā 3: Cardio, Mana, a me ke Kino
ʻO kāu hana hana kāleka hou i kēia lā e pili ana i ka hoʻolāʻauʻana me kekahi mīkini a iʻole kaʻoihana o kāu koho.
- Kaʻanapu 1 : Nā Kaupapa Kūikawā
Length : 21 mau minuke
- Kaʻanapu 2 : Ka ikaika ikaika
Length : 2 mau hoʻonohonoho o kēlā me kēia hāʻina, 10-20 Minuke
Pono Pono : nā kukui kukui, kahi pōpō e hoʻolālā ai paha kahi noho, a me ka moena. - ʻO ke kīʻaha 3 : kahi palekana
Lā 4: Hōʻoia Hana
ʻAʻohe mea ma kāu papahana i kēia mau lā, akā e ho'āʻo e noho ikaika e like me ka mea hiki iāʻoe ma ka laweʻana i ka wāwae, ka heleʻana, ka hāmama, a me ka neʻe. ʻO kekahi mau manaʻo:
- E pāʻani i kahi pāʻani hoʻokūkū, e like me Wii Fit Plus
- E hana i kekahi pupuhi aiʻole pākīpihi ke nānā akuʻoe i ka TV
- E hoʻopau koke i ka TV ae hoʻolālā no kekahi mau minuke ma mua o ka moe
- E hele i ka'īlio no 5 mau minuke
Lā 5: Ka hele a me ke kuʻi
- Kaʻanapu 1 : E huli i kahi mau minuke he 15 mau manawa no ka hele wāwae i kēia lā.
- ʻO ke kīʻaha 2 : Seated Stretch
Ka lā 6: Cardio, Ka ikaika a me ke koʻokoʻo
- Kaona hana 1 : 25-Minute Card
- Kaʻanapu 2 : Ka ikaika ikaika
Length : 2 mau hoʻonohonoho o kēlā me kēia hāʻina, 10-20 mau minuke
Pono Pono : nā kukui kukui, kahi pōpō e hoʻolālā ai paha kahi noho, a me ka moena - ʻO ke kīʻaha 3 : kahi palekana
3 - Hebedoma 3 o 6
I kēia pule, eʻikeʻoe i kekahi mau hoʻololi nui i kāu papahana mai nā pule i hala. Ke kūkulu nei mākou i ka ante ma ka māheleʻana i kāu cardio a me ka hana ikaika, hāʻawi iāʻoe 3 mau lā o ka cardio a me nā lā 2 o ka ikaika aʻo. Ma ka hoʻokaʻawaleʻana i kāu mau hana, hiki iāʻoe ke hāʻawi aku i ka ikaika hou i kēlā me kēia papahana, hiki iāʻoe ke hoʻonui i kāu hana a hana hou aku me kāu manawa hoʻoikaika.
He Week 3 Hoʻolaulea ... kahi holomua
ʻO kekahi o nā mea nui e hana ai i kāu huakaʻi hoʻolālā e nānā i kāu holomua. ʻO kaʻike i kahi e noho neiʻoe a me ka maikaʻi o kāu hoʻomaikaʻiʻana, he mea nui ia no ka hoʻoikaika a me ka maopopoʻoʻoe i ke ala pololei. ʻO kekahi mau manaʻo:
- Loss Loss -ʻO ka makemaha he ala nui e hoʻomaopopo i ka pehea e hana neiʻoe, akā e hoʻomanaʻo i ka pa'ū o ka paʻakikī paʻakikī ma mua o kā mākou e manaʻo nei a hiki i nā hebedoma aiʻole nā mahina eʻike ai i nā loli nui. Hiki iāʻoe ke ana i kēia ma ke kauʻana iāʻoe iho, e lawe ana i kāu mau ana , e ho'āʻo ana i ke kino o kou kino , a / aʻike paha i kouʻano a me keʻano o kou mau lole e pono ai.
- Ua hoʻopau 'ia nā hana i hana' ia - 'O kekahi kumu e hoʻomaʻamaʻa ai i kāu holomua e hoʻokaʻulua i nā hualoaʻa a me nā mea hou aku ma ka huakaʻi hele. Inā makemakeʻoe e lilo i ka kaumaha,ʻikeʻoe he pono kāu e hoʻoikaika mau. ʻO ka hoʻonohonohoʻana i kahi pahuhopu e hoʻopau i kekahi mau hana i kēlā me kēia pule, hiki iāʻoe ke hoʻomau i ka hoʻomauʻana i ka hana i ka wā e mahalo ana i kāu mau hana.
- Nā Hoʻolālā Ola - E hiki i ka hoʻolālā ke hana i nā mea hou aku iāʻoe ma mua o ka kōkua waleʻana iāʻoe e lilo i ka kaumaha. Hiki iā ia ke kōkua iāʻoe i ka hiamoe maikaʻi, hāʻawi iāʻoe i kaʻoihana ikaika a iʻole e hoʻoikaika i nā hana i nā lā a pau. E noʻonoʻo i kāu mea e makemake ai e hoʻonui (e like me ka hiki iāʻoe ke hele i ke alapiʻi ma ka hana me ka pukaʻoleʻana, hiki iāʻoe ke pāʻani me kāu mau keiki a makua kāne paha me kaʻole e nāwaliwali, a me nā mea'ē aʻe) a kākau i kāu leka i kāu hebedoma papa helu helu. I kēlā me kēia pule, e nānā pono iāʻoe eʻike pehea i kahi āu i hiki mai ai.
- Ka ikaika a me ke kāohi - He mea hoʻonāuki keʻike aʻikeʻoe i ka ikaikaʻana. Ke mālama nei i ka nui o nā hoʻonohonoho, ka reps a me ka lōʻihi o ke kaumaha e hoʻohana neiʻoe i kēlā me kēia hebedoma e hiki iāʻoe keʻike iāʻoe ināʻoi aku ka maʻalahi aʻike i ka wā eʻoi ai kaʻoihana.
I ka lā 1: Cardio a me kahi kuʻi
Ke kūkulu nei ka papa hana cardio i nā hana i hana muaʻia, e lawe ana iāʻoe i 30 mau minuke o ka hoʻonanea mau.
- Kaona 1 : 30-Minute Cardio
- Ka hana kīʻaha 2 : Pāʻani me nā Mele
Lā 2: Ka Nui o ke Kino a me ke Yoga
ʻO ka hoʻouluʻana o ka hana ikaika i kēia lā, hāʻawi i nāʻoihana hou aʻe ma mua o nā hana mua,ʻo ia hoʻi kaʻoi aku o ka ikaika a me ke koʻikoʻi. No kēiaʻoihana, e hanaʻoe iʻelua pahuhopu o 15 mau helu o kēlā me kēia hana, e hoʻomaha ana i 20-30 maukona ma waena o nā pūʻulu.
- Kaʻanapu 1 : Ka Nui o ke Kino
- Length : 2 set of 15 reps, 30-45 Minutes
- Pono e pono i nā mea e pono ai : Dumbbells, kahiʻoihana (pani i nā pōpikipiki inā e pono ai), kahi paepae aiʻole kahi papa, kahi pōpō hana, a me ke kāohi kū'ē.
- Kaʻanapu 2 : 10-Minute Yoga (koho)
Lā 3: Hoʻomaha Loa
ʻAʻohe mea ma kāu papahana i kēia mau lā, akā e ho'āʻo e noho ikaika e like me ka mea hiki iāʻoe ma ka laweʻana i ka wāwae, ka heleʻana, ka hāmama, a me ka neʻe. ʻO kekahi mau manaʻo:
- E halihali i kahi pakuhi i ka lā a ho'āʻo e loaʻa ma kahi o 5000 mauʻanuʻu
- E hele a puni ka hale i nā manawa a pau e hele mai ka pāʻoihana i kāu hōʻike punahele punahele
- E hele wīwīʻelua a puni ka hale kaʻa ma mua o kou komoʻana i loko
- E hele i ka'īlio no 5 mau minuke
Lā 4: Kahua Cardio a me kahi kuʻi
ʻO ka wā hou o kēia lā hoʻonui i kāu manawa hana i 25 mau minuke a hiki iāʻoe ke hele iki aku ma waho o kāu wahi hoʻomaha.
- Paipu 1 : Kahua manawa
Length : 25 Min - Ka hana kīʻaha 2 : Pāʻani me nā Mele
Lā 5: Ka Nui o ke Kino
- Kaʻanapu 1 : Ka Nui o ke Kino
- Length : 2 set of 15 reps, 30-45 Minutes
- Nā Pono e Pono ai : Dumbbells, kahiʻoihana (e pani i nā pōpilikia inā e pono ai), kahi paepae aiʻole kaumaha, kahi pōpō e hoʻolālā ai, a me ke kāohi pale.
Ka lā 6: Cardio a me kahi kuʻuna
- Kaona 1 : 30-Minute Cardio
- Ka hana kīʻaha 2 : Pāʻani me nā Mele
4 - Hebedoma 4 o 6
I kēia hebedoma, ke hāpai nei mākou i ka mana e hāʻawi iāʻoe i kekahi manawa e hoʻolālā i kāu papa hana hoʻolālā hou. ʻO ia hoʻi, e hana likeʻoe i nā hana hoʻokahi i ka hebedoma i hala me ka loaʻaʻole o nā hana, nā pilikia, a me nā loli hou. He mea nui ka hāʻawi manawa iāʻoe e hoʻoholo ai i ka hana, hana i ka hōʻikeʻana i kāu mau hana, a e noʻonoʻoi ka hopena o nā mea.
Hoʻolaula i ka ... E uku ana iāʻoe iho
ʻO ka makemake i ka hoʻolālāʻaʻole i maʻalahi i nā manawa maʻalahi, akā kōkua ia i ka ukuʻana iāʻoe iho no ka hoʻokōʻana i kāu mau pahuhopu. I kēia hebedoma, kāu pahuhopu eʻike i ka pehea e uku ai iāʻoe iho. ʻO kekahi mau manaʻo:
- E hoʻolālā i kahi lāʻau maʻamau, maʻamau, a iʻole nā mea maʻamau
- E kiʻi i kahi mele hou
- E hoʻomaha manawa e heluhelu i kahi puke, hoʻolohe i ke mele, a hoʻomaha paha
- E hoʻolālā i kahi hele a hiki i ka wā e hele ai
- E hoʻolālā i kekahi manawa hana i kāu mea punahele loa
Peheaʻoe e uku ai iāʻoe iho i kēia hebedoma? E hoʻolālā i kēia manawa i hiki iāʻoe ke nānā i mua o kēlā me kēia pule.
I ka lā 1: Cardio a me kahi kuʻi
- Kaona 1 : 30-Minute Cardio
- Ka hana kīʻaha 2 : Pāʻani me nā Mele
Ka lā 2: Ka nui o ke kino kino
- Kaʻanapu 1 : Ka Nui o ke Kino
Length : 2 set of 15 reps, 30-45 Minutes
Nā Pono e Pono ai : dumbbells, kahiʻoihana, kahi paepae, palekana, kahi pōpō hana, a me ke kāohi pale
Lā 3: Hoʻomaha Loa
ʻAʻohe mea ma kāu papahana i kēia mau lā, akā e ho'āʻo e noho ikaika e like me kāu hiki. ʻO kekahi mau manaʻo:
- Kuhiʻia he 20 mau minuke o ka heleʻana i kēia lā
- E wehewehe i ka pōʻo 'No TV' a pāʻani i nā pāʻani me kouʻohana
- Eʻike i ka nui o nā hana āu e hana ai i kēia mau lā me ka nohoʻoleʻana
- Noho ma kahi pōʻai pāloka ma ka hanaʻana i ka computer
Lā 4: Kahua Cardio a me kahi kuʻi
- Paipu 1 : Kahua manawa
- Ka hana kīʻaha 2 : Pāʻani me nā Mele
Lā 5: Ka Nui o ke Kino
- Kaʻanapu 1 : Ka Nui o ke Kino
Length : 2 set of 15 reps, 30-45 Minutes
Nā Pono e Pono ai : dumbbells, kahiʻoihana, kahi paepae, palekana, kahi pōpō hana, a me ke kāohi pale
Ka lā 6: Cardio a me kahi kuʻuna
- Kaona 1 : 30-Minute Cardio
- Ka hana kīʻaha 2 : Pāʻani me nā Mele
5 - Week 5 o 6
I kēia wiki, ke hōʻea neiʻoe i ka hopena o ka papahana a, a hala ka hebedoma i hala, ua hoʻonui mākou i kēia pahuhopu me nā hana hou a me ka lā hoʻolimalima. ʻO kēia keʻano e hoʻohana anaʻoe i nā lā 6 i kēia hebedoma, akāʻo ia ke kohoʻole.
He Week 5 Hoʻolaha i ... Kelepale pilikia
I kēia hebedoma, makemake wau e nānā akuʻoe i kāu mau pilikia. ʻO keʻano kūikawā, peheaʻoe e kaumaha ai aʻo kāu mau hana e kōkua ai e kōkua i kekahi o ia pilikia? Ināʻoe e kaumaha ana i ka cardio a iʻole ka hoʻomahaʻana, hoʻomaha ka hoʻolālā e kōkua i ka hoʻonāukiuki, hoʻonui i kou manaʻo, a hāʻawi iāʻoe i ka ike e hana i kēlā me kēia lā.
E noʻonoʻo i kou manaʻo ma hope o kāu mau hana. Makemakeʻoe i ka ikaika a mākaukau e kū i ka lā? Inā pēlā, aiaʻoe ma ke ala kūpono. Inā makemakeʻoe e hoʻonā, he hōʻailona paha ia e hana nui anaʻoe a makemake paha i ka hoʻomaha.
ʻO ka lā 1: Cardio Medley a me Stretch
Hanaʻoe i ka papa hana cardio i loko o kahi hana he 40 mau minuke ma ka hoʻohanaʻana i kahi mīkini pepa, ka mea elliptic trainer, a me ka kaʻa kaʻa.
- Ka Pono 1 : Cardio Medley
- Nā Pono e pono ai : Treadmill, Elliptical, a me ka Bike Kūkini (aiʻoleʻekolu mau mīkini cardio)
- ʻO ke kīʻaha 2 : Kālā Pāʻokoʻa
Ka lā 2: Ka nui o nā pūpū kino a me ka Yoga
Hanaʻiaʻoe i ka papahana hou i nā hana hou (aʻoi aku ka maʻalahi) a me kahi hōʻailona hou e hoʻohui i ka ikaika a mālama i ka manawa.
- Ka hana kīʻaha 1 : Ka nui o nā pūpū kino
Length : 40-60 Min
Pane : Pū / Int
Nā Pono e pono ai : e mālama (hiki ke hoʻohana i nā dumbbells maʻaneʻi e pono ai), nā pōpoi nui likeʻole, kahi kapuaʻi a pae paha a me ka pōleʻa hana. - Kaʻanapu 2 : Ka Honua a me ke Kauoha
Lā 3: Hoʻomaha Loa
ʻAʻohe mea ma kāu papahana i kēia mau lā, akā e ho'āʻo e noho ikaika e like me ka mea hiki iāʻoe ma ka laweʻana i ka haʻalulu, ka heleʻana, ke hāmama a me ke neʻeʻana.
Lā 4: Kahua Cardio a me kahi kuʻi
I kēia mau lā, loaʻa iāʻoe kahi kaukau wāwae wāwae hou e pili ana i nā puʻu a me nā sprints e kīki i ka ikaika i kahi Level 8 ma kēia Palena Haʻawina Loaʻa .
- Paipu 1 : Kahua manawa
Length : 30 Min - ʻO ke kīʻaha 2 : Seated Stretch
Ka lā 5: Ka nui o nā pūpū kino
- Ka hana kīʻaha 1 : Ka nui o nā pūpū kino
Length : 40-60 Min
Pono nā mea e pono ai : nā pōpole nui likeʻole, kahi kapuaʻi a iʻole kekahana, nā pōmaikaʻi, a me ka pōpō
Ka lā 6: Cardio a me kahi kuʻuna
He hana maʻalahi a maʻalahi kēiaʻoihana o kēia lā, e neʻe ana ma waena o ka Papa 5 a me 6.
- Ka hana kīʻaha 1 : Ka Hopu Cardio
Ka hana kīʻaha 2 : Pāʻani me nā Mele
Kēhea 7: Bonus Cardio
I kēia hebedoma, ke hoʻonui nei mākou i ka pahuhopu ma o ka hoʻonuiʻana i kahi kāleka cardio bonus. E koho i kahi hana a hana i kahi hana maʻamau, kūlana haʻahaʻa no ka manawa he 20 mau minuke.
6 - Hebedoma 6 o 6
Mahalo no ka hoʻokōʻana i kēia! ʻAʻole hiki ke maʻalahi ka hoʻomakaʻana i kahi papahana hoʻolālā, a ua paʻakikī hoʻi i ka mālamaʻana. Ua hanaʻoe pēlā ma ke kauʻana i ka papahana.
Ke hoʻopaʻa nei mākou i kēia hebedoma me ka papahana like a me nā hana ma hope o ka hebedoma i hala, no lailaʻaʻole he mau hoʻololi nui e hopohopo.
Week 6 Ke nānā aku nei ma luna o ka makahiki.
He mea nui e mālama i ke kūlana āu i hana ikaika ai e hana, no laila e noʻonoʻo e pili ana i ka mea e hiki mai ana. Hoʻokahi kohoʻana e hoʻomau i nā hana likeʻole, a hoʻohana i nā manaʻo ma lalo nei e hoʻomau i ke holomua:
- Ka holomua o ka hana - Ua hōʻike kēiaʻatikala i ka hoʻololiʻana i kāu mauʻoihana no kaʻoihana hou aʻe.
- Ke loli nei i kāu mau hana - Maʻaneʻi e aʻo aiʻoe pehea e hoʻololi ai i kāu mau hana ikaika.
ʻO ka lā 1: Cardio Medley a me Stretch
- Ka Pono 1 : Cardio Medley
Length : 40 Min
Nā Pono e pono ai : ka mīkini pepa, kaʻeleʻele elliptical a me ke kaʻa kaʻa (a iʻoleʻekolu mau mīkini cardio) - ʻO ke kīʻaha 2 : Kālā Pāʻokoʻa
Ka lā 2: Ka nui o nā pūpū kino a me ka Yoga
- Ka hana kīʻaha 1 : Ka nui o nā pūpū kino
Length : 40-60 Min
Pane : Pū / Int
Nā Pono e pono ai : e mālama (hiki ke hoʻohana i nā dumbbells maʻaneʻi e pono ai), nā pōpō popo likeʻole, kahi kapuaʻi a pae paha, a me ka pōpō hana - Kaʻanapu 2 : Ka Honua a me ke Kauoha
Lā 3: Hoʻomaha Loa
Uaʻikeʻoe i ka mea e hana ai maʻaneʻi.
Lā 4: Kahua Cardio a me kahi kuʻi
- Paipu 1 : Kahua manawa
ʻO ke kīʻaha 2 : Seated Stretch
Ka lā 5: Ka nui o nā pūpū kino
- Ka hana kīʻaha 1 : Ka nui o nā pūpū kino
Length : 40-60 Min
Nā Pono e pono ai : dumbbells, kahi paepae, nā hopena, a me ka pōpō
Ka lā 6: Cardio a me kahi kuʻuna
- Ka hana kīʻaha 1 : Ka Hopu Cardio
Length : 35 Min - Ka hana kīʻaha 2 : Pāʻani me nā Mele
Kēhea 7: Bonus Cardio
Hiki iāʻoe ke hana i ka Bonus Cardio i hanaʻia i ka pule hebedoma, aiʻole e koho i kekahi mea hou.