ʻAʻohe mea pono e pono ai
ʻO ka hana ma ka home he koho maikaʻi, hāʻawi i ka maʻalahi a me keʻano e hoʻopakele ai i ke kālā a me ka manawa. ʻO ka pahuhopu maoli ka pehea e hana ai i nā hana hana home kūpono ināʻaʻoleʻoe i nui kahi a me nā pono.
Ponoʻoe e noʻonoʻo inā hanaʻoe ma ka home, akā, aia ka nui o nā hana a cardio a hiki ke hiki iāʻoe ke hana i keʻano, e puhi i nā calories, a lilo i ka kaumaha. Ma lalo iho nei kekahi o kaʻu mau hana aloha cardio home punahele e hiki iāʻoe ke hana i kekahi manawa, ma nā wahi a pau.
1 - Ka Peke Haʻawe
He aha : E hoʻonui pinepine e lele i ka wāwae ākea i ka wā e'ōwili i nā lima i luna, a laila hoʻi
No ke aha : Hiki i nā pahu lele holo hoʻokahi 100 calories i 10 mau minuke. ʻAʻole pono nā mea kūikawā a me nā akamai.
Nā Manaʻo : He kāmaʻa maikaʻi maikaʻi, kahi naʻau i hoʻopiliʻia, a he pā
Nā Kūkana : E nui nā hopena o nā kī holo, kahi hiki ke uku i nā hono. Hiki iā ia ke hoʻomanaʻo iāʻoe i keʻano o ke kula haʻahaʻa kula kiʻekiʻe a kula kiʻekiʻe paha.
Nń Pńkahi: Plyo-jacks, ke kuhi ana i ka wāwae ma mua o ka leleʻana, ma kahi paepae, e paʻa ana i kahi pōpō lāʻau lapaʻau
Kahi maikaʻi loa e hoʻohana ai i ka hōkeleʻana i nā kī ma kahi hana :
- Ma ka Kaapuni Cardio : E hoʻohana i nāʻeke lele i kahi kaapuni, e hana iā lākou no 30-60 kekona a hoʻololi iā lākou me nāʻoihana cardio'ē aʻe e like me ka heleʻana, ka jogging, ke koloka, a me ka mea'ē aʻe. E ho'āʻo i kahi hoʻololi'ē aʻe o nāʻeke lele i kēlā me kēia manawa, no 10-30 mau minuke.
- I ka Manawa Kaapuni : Ma kahi o 30-60 mau kekona o nā pahu hoʻolōlā me nā hana ikaika e like me ka'āpana, nā lunge, nā pākuhi, a me nā huki no 10-30 mau minuke.
- I kāu mauʻoihana maʻamau : E hoʻokau i ka makani nui loa i kā kāu mau pepa maʻamau a mau hana ikaika paha ma ka hoʻoukaʻana i hoʻokahi minute aʻoi aku paha o nā pahu lele i loko o ke kauʻana a i ka hopena paha.
2 - Eʻoki i ke kī
He aha : Hoʻololi pinepineʻia i ke kaula me nā manamana pinepine i ka leleʻana i luna a ((koho) ke oliʻana i nā mele
No ke aha : He kāpona nui ia, e puhi ana i 220 kaloila i 20 mau minuke. ʻAʻole pono nā kaula kelepona, hele pono, makemakeʻole i nā loea kūikawā, a hiki ke hoʻohanaʻia ma kahi'ē aʻe i loaʻa iāʻoe ka avanoa.
Nā Manaʻo : He kaula hoʻokū, he kāmaʻa maikaʻi, hoʻomanawanui, a hana.
Nā Kūkana : Hoʻopiʻi nui ke kaula kaula e koi ai i ka hana. He maʻalahi paha ia, akā, hiki i nā poʻe mua ke loaʻa i ka poʻe mua ka lokomaikaʻi a pau o kaʻalo pua pigeon-toed. No nā hualoaʻa maikaʻi loa, e hoʻohuli i ke kaula me nā lima,ʻaʻole nā lima, a me ka'āina mālie. E lele wale i kahi kiʻekiʻe e wehe i ke kaula
Ka Hoʻololi : E holo ana ma ka wāwae hoʻokahi, ma nā wāwae'ē aʻe, e hele i nā wāwae, e lele i nā kuʻekuʻe, e hoʻololi i ke kaula
ʻO nā hana maikaʻi loa loa :
- Hoʻomaka Kaapuni : Hoʻololi i 10-30 maukona o ka leleʻana me ka heleʻana ma kahi no 5-10 mau kaheka. Hoʻomaʻamaʻa haʻawina i nā wā hoʻolōʻihi lōʻihi
- Circuit Circuit : Hoʻokaʻawale 30-60 mau kekona o ka leleʻana me kekahi mau hana o ka cardio e like me ke heleʻana, ka hauʻoliʻana, ka pahu lele, a pēlā aku.
- Kaha Kaapuni : Ma hope o 30-60 mau kekona o ka leleʻana me nā hana ikaika, e like me nā'āpana, nā lunge, nā pākuhi, a me nā kulu.
3 - E hōʻalo i kahi
He aha : E holo i kahi hoʻonohonoho paʻa
No ke aha : He mea maʻalahi, hiki ke loaʻa, hoʻonui ka puʻuwai a he ala maikaʻi loa ia e hoʻomaha ai no ka hoʻoikaika ikaika
Nā Manaʻo : He kāmaʻa maikaʻi loa a he kahua paʻa
Kūkākūkā : He hopena koʻikoʻi, hiki ke uku i nā hono, a he meaʻono ia. No ka mea,ʻaʻohe manaʻo holomua,ʻaʻohe ikaika e like me ka jogging waho
Nń Pńkahi : E kau i nń lima i luna, ke kuli nui, ke kŘ kume, nń kuli nui
Kahi maikaʻi loa e hoʻohana ai i ka hoʻoukaʻana i ke kahi i kahi hana :
- E like me kahi Warm Up: E hoʻomaka ma ka heleʻana i kahi, e hoʻololi mālie i ka jog e hoʻomākaukau i kou kino no kaʻoi aku o ka ikaika.
- Ma ke Kaapuni Cardio : Ma kahi'ē aʻe e hoʻokomo i kahi me nāʻoihana cardio'ē aʻe, e like me ke heleʻana, ka jogging, ke kiki lele, ke kuʻiʻana, a me nā mea'ē aʻe. E hana i kēlā me kēia no 30-60 kekona, e hana hou no 10-30 mau minuke
- I ke Kaʻina Kaapuni : Ma kahi o 30-60 mau kekona o kahi e pili ana i kahi me nā hana ikaika, e like me ka'āpana, lunges, pushups, a kuʻi no 10-30 mau minuke.
- ʻO ka hopena wikiō: E ho'āʻo e hoʻohui i kahi kahi e makemake aiʻoe i ka wā maloʻo ma ka hana a ma ka home paha
4 - Burpees
He aha : Squatting i ka papahele, lele i nā wāwae i kahi hoʻonohonoho kiʻi, lele i hope a kū i luna
No ke aha : He hana pepehi cardio ia , e puhi ana i ka calories he 100 aʻoi aku paha i 10 mau minuke (inā hiki iāʻoe ke hoʻoneʻe i 10 mau minuke o kēia hana).
Nā Manaʻo : He kāmaʻa maikaʻi maikaʻi,ʻike me nā hana maikaʻi loa, he mea hao
Kūkākūkā : He mea maoli, paʻakikī
Keʻano o ka holoʻana: Ke kuʻiʻana i nā wāwae ma hope o ka leleʻana, lele i luna ma ka hopena, e hoʻouka i kahi pākuhi a hoʻohana paha i nā pono: Medicine ball, BOSU, kettlebell , a iʻole Gliding Discs
Kahi maikaʻi loa e hoʻohana ai i nā pipi i kahi hana :
- Ka mālie: E like me ka'ōlelo ma luna, he mea maoli loa
- I ka Circuit Cardio : Hoʻopili 30-60 maukona i ka haʻalulu i kēlā me kēia 3-4 mau minuke o kahi kalaika cardio e komo pū ana me nā hana'ē aʻe, e like me ka heleʻana, ka jogging, ke kaula lele, ka pāʻana, a pēlā aku.
- I ke Kaʻina Kaapuni : E hoʻohui i 30-60 mau kekona o nā haʻalulu i nā papa hana ikaika he 3-5, e like me nā'āpana, nā lunge, nā pākiki, a me nā huki no 10-30 mau minuke.
- I ka hoʻolālāʻana o ka hoʻokūkū kiʻekiʻe : hana 30-60 mau kekona o nā haʻalulu, hoʻomaha no 30-60 maukona ae hana hou no 10 mau minuke paha. Hiki nō hoʻi iāʻoe ke hoʻohana i nā kopa ma kahi papahana ta Tabata .
5 - Mauna Loa
He aha : Mai kahi hoʻonohonoho paʻa, e holo nā kuli i loko a ma waho
ʻO ke kumu : Piʻi ka piʻiʻana o ka puʻuwai i ka ikaika a me ka hoʻomanawanui i loko. ʻAʻole pono i nā akamai kūpono
Nā Pono : Nā lima lima a me ka papahele
Nā Kūkana : E hiki ke hana i kēia lima i nā lima, nā lima, a me nā poʻohiwi a me ke poʻo
Nń Pńkahi : Ma kahi o ka hawewe i nń kapuaʻi i mua a ma hope, e ho ohana i nń kńnuku Gliding, pepa pepa a me na kńwele, e ho okomo ia me nń ha awina e like me ka p ÷ ino, ka pńkuhi, a me nń papahele.
ʻO ke ala maikaʻi loa e hoʻohana ai i ka piʻiʻana o ke aniau i kahi kūlana :
- I ka Circuit Cardio : E hoʻouka i ka piʻiʻana o ka mauna i kāu kaʻapuni cardio, e hana iā lākou no 30-60 kekona i kēlā me kēia manawa
- I ka ikaika ikaika : E hoʻohui i nā mauna e piʻi ai me nā'ōkuhi a i nā papahele e hoʻonui i ka ikaika
- I Nā Pūhui: No ka ikaika nui, e hana i kekahi mau mea piʻi mauna me nā'āpana, a me 10 mau pākuʻi me 10 mau kuahiwi, a iʻole e hoʻokau i ka piʻo .
6 - Hiki ke haʻuki
He aha : Ma kahi o kahi māka, e lele i kahi kiʻekiʻe e hiki ai iāʻoe, e hoʻi hou i kahi'āpana.
No ke aha :ʻO ka haʻukiʻo Squat he hana plyometric e ho'āla i ka puʻuwai o ka naʻau, puhi i nā calories, a hoʻonui i ka mana i nā wāwae. ʻAʻole pono i nā akamai kūpono.
Nā Manaʻo : Nā kuli i aloha, kaʻike me nā hana hoʻoikaika kiʻekiʻe, nā kāmaʻa maikaʻi, a me kahi papa
Nā Kūkuʻi :ʻO kēia hana he koʻikoʻi nui a he kiʻekiʻe nui a koiʻia i nā hui ikaika a me ka naʻau ikaika. Me kekahi hana plyo, eʻoluʻolu ka'āina e pale i nā hono
Ka Hoʻololi : Pīhoihoi ka pōpilikia o ka hale paʻipaʻi, ua pīhoihoi ka puaʻa ma luna o ka BOSU
ʻO ka maikaʻi loa o ka hoʻohanaʻana i ka'ōpena pa'ū i kahi pilina :
- Ma kahi hana hana Cardio : Hoʻomohu i 30-60 mau kekona o nā'elepe i kaʻeleʻele i kāu papa hana kāleka maʻamau a i loko o kekahi kaʻina cardio me nāʻoihana'ē aʻe, e like me ka heleʻana, ka jogging, ke kaula lele, ka paeʻana, a pēlā aku.
- I ka Pūpū Loko Kino : E hoʻohui i 30-60 mau kekona o nā haʻuki'ekepeke ma hope o nā'ōhinu o ke kino he 3-5, e like me nā'āpana, nā lunis, a me nā mea make paha e hoʻonui i ka ikaika, ka mana, a me ka ikaika
- I ka hoʻolālāʻana i ka hoʻokūkū kiʻekiʻe : hana 30-60 mau kekona o nā'elepeke'ōpili, hoʻomaha no 30-60 maukona ae hana hou no 10 mau minuke paha. Hiki nō hoʻi iāʻoe ke hoʻohana i nā haʻalulu i ka papaʻo Tabata.
7 - E Hoʻolālā i nā Crawls
He aha : Squatting i ka papahele, e hele ana i nā lima i kahi paleʻana, e hele ana i nā lima. a kū maila i luna ... e like me ka bea
ʻOiai ke kumu o ka hoʻoikaikaʻana i ka puʻuwai a me ka hoʻomanawanui
Nā Manaʻo : He papahele, he aloha no nā bea,ʻike i ka hoʻolālā nui
Kūkākana : Uaʻoi aku ka paʻakikī o kēia neʻe ma mua o ka nānāʻana a ke piʻi koke nei ka ikaika
Nń Pńkuhi:ʻAʻohe pahūʻana, hāpai i nā kuli, e hoʻomoe i nā kuli i lalo i kou wā e holo ai i loko a me waho
Kahi maikaʻi loa e hoʻohana ai i nā kuʻi kani i kahi hana :
- I ka Cardio / Strength Workout : Hoʻopili i 30-60 mau kekona o ka halihali i kāu hana maʻamau a iʻole ma kahi kaʻina cardio me nāʻoihana'ē aʻe e like me ka heleʻana, kaʻoliʻoli, ke kaulaʻana, ke kaula, a me nā mea'ē aʻe.
- Ma kahi Pūnaewele Kūʻokoʻa : E hoʻohui i 30-60 mau kekona o ka halihali i kēlā me kēia 3-5 o ke kino o ke kino e like me nā pulupulu, kaomi pahu, a me nā laina pā'ālua e hoʻonui i ka ikaika, ka mana, a me ka ikaika
- I ka hoʻolālāʻana o ka hoʻokūkū kiʻekiʻe: hana 30-60 mau kekona o ka halihali, hoʻomaha no 30-60 maukona a e hana hou no 10 mau minuke paha aʻoi aku paha i nā mea e like me nā meaʻeleʻele a me nā'ōpū. Hiki nō hoʻi iāʻoe ke hoʻohana i nā kolo i loko o ka papahana Tabata.
8 - Kickboxing
He aha : Punching, kicking, a hui pū me ia i kahiʻeke, ka ea a iʻole paha
No ke aha : Hiki i ka Kickboxing ke kuni i kaʻoi aku o 100 calories i 10 mau minuke, ma ke kaha pono,ʻaʻohe mea e pono ai ke kōkua iāʻoe e puka i waho.
Nā Manaʻo : Kaʻike maopopo o nā kicks a me nā punuki
Nā Kūkākūkā :ʻO ka hoholaʻana i nā lima a me nā wāwae i ke ala a pau i ka wā o nā punuki a me nā kicks hiki ke hoʻokūpaʻa i nā hono
Nā Hoʻololi : Nā hui pūmauʻole o ka pihi, nā punuki, a me nā meaʻelua
Kahi maikaʻi loa i ka pahu pahu ma kahi hana :
- E hana i kāu hana pono'ī Cardio : Ināʻikeʻoe i ka pahu kickboxing, e hana i kāu mau hoʻohuihui: Jab-cross-hook-upper, jab-cross-hook-knee-front knee, squats me mua kicks, lele i mua o kicks, aʻaoʻao paha nā kicks
- Nā Hana Hoʻohālike : E hoʻohui iāʻoe iho me nāʻano likeʻole o ka pahu kickboxing me kēia mau wikiō aʻo: Kickboxing Kicks, Punches, Tabata ka holoʻana me nā Lunge Lunch Lunch. Hiki iāʻoe ke ho'āʻo i nā wikiō kickboxing home.
9 - Haʻawe Haumana
He aha : Ma ka hoʻohanaʻana i kahi alapiʻi no nā mea a pau mai ka cardio i ka hoʻonaʻauao ikaika
No ke aha :ʻO ka heleʻana i nā alapiʻi kahi maikaʻiʻoihana cardio maikaʻi a hiki iāʻoe ke hoʻohana i nā alapiʻi no nāʻanoʻoihana'ē aʻe.
Nā Manaʻo : He alaʻi me kahi liʻiliʻi ma kahi liʻiliʻi
Kūkākūkā : E nānā i nā pōpoki, nā'īlio, nā mea hana, a me nā keiki. E mālama i kahi lima no ka palekana.
Nā Hoʻololi : E hoʻohana i kahi pae.
ʻO ke ala maikaʻi e hoʻokomo i nā alapiʻi i kāu hana :
- Ma ke Kaapuni Cardio : Inā lōʻihiʻoe i ke anuanu (ʻoi aku ma mua o 6 mau anuu), e hana iā ia i loko o ke kapi pōpilikia: Hoʻokahi 1-2 laps i lalo a me lalo me nāʻoihana cardio'ē aʻe, e like me ke kaula e lele ana, e lele ana i kahi , etc.
- I ka hoʻolālāʻokoʻa kiʻekiʻe : holo a hele i nā alapiʻi me ka wikiwiki e hiki iāʻoe ke hele i lalo e ola hou, e hana hou no 10 mau minuke paha. Hiki iāʻoe ke hoʻohana i hoʻokahi wale nō hanana: E holo i luna i ka piʻi me nā kapuaʻiʻelua a me ka iho i lalo, aiʻole i kū i kahiʻaoʻao me ka wāwae hoʻokahi i ka pae a me ka pepe, e hoʻohuli i 180 degrees a me ka paeʻana me ka wāwae'ē aʻe.
- I nā mana ikaika : E hoʻohana i kekahi ala no nā'ōkuhi, lunges, dips, squats, ka piʻiʻana aʻoi aku.
10 - Bonus: Holo, Walk, Pāʻani
He aha : Ka mea nui ma waho
No ke aha : Aia he ea hou ma waho a he mea hauʻoli ke hele mau i kahi o kāu hana
Nā Manaʻo : He puka i waho o ka honua, he kāmaʻa maikaʻi, nā leaka uila, a me ka sunscreen
Kūkākūkā : E nānā i nā poop, ka mahana, ke anu, nā hoalauna kūkākūkā, nā mea hoʻokele waʻa, a me nā hoʻokele
Nānā : Loaʻaʻole
Kahi maikaʻi loa i ka hoʻomehana ma waho :
- E hele : No ka poho kaumaha, e hele wāwae i ka wikiwiki , a hoʻokomo i nā puke a me nā kiʻina e hoʻonui i ka ikaika.
- Holo : Inā he hoʻomakaʻoe , e hoʻomaka me kahi polokalamu holo / holo e mālama i kou kino.
- Hoʻolapa Kaapuni: ʻAʻoleʻoe i pili wale i ke heleʻana a iʻole e holo ana i waho. Hiki iāʻoe ke hoʻohui i nā hoʻoikaika ikaika me kāu mau helehelena aiʻole e holo ai e hoʻonui i ka ikaika a hoʻonui i nā mea.
- Play: Hoʻopiliʻana i kahi Frisbee a iʻole ka pāʻani, hahai ka'īlio a iʻole nā keiki aiʻole kekahi lā ma kahi pāʻani e hoʻonani i ka hoʻonani.