Ināʻoe eʻimi ana i ka hoʻonani i kāu mau hana waho , no ke aha e hoʻohanaʻole ai i kāu kula kiʻekiʻe, kūlana olakino, a kulanui paha? E hana ana kēia'ōnaehana kaapuni wikiwiki i kou'ōpiko holoʻokoʻa me kahi hui o nā hana. Aia kekahi mau kaʻina no nā alaʻelua a me nā mea hoʻomanamana, akā, ināʻaʻoleʻoe he mau mea lele, hoʻonāuki aʻaki paha i kēlā a me ka hoʻopau hou i nā paukūʻaoʻao. Hiki iāʻoe ke hana i kēiaʻoihana paʻakiki a maʻalahi paha e like me kou makemake ma ka hana ikaika a iʻole ke kākoʻoʻana i loko o ke kauʻana.
1 - Track Circle Workout
Nā Kūkākūkā: Eʻike i kāu kauka inā loaʻa iāʻoe kekahi mau maʻi, nāʻeha a lāʻau hōʻailona paha ma mua o ka hanaʻana i kēia'ahameʻa
Nā meahana: He ala, kahi hoʻonohonoho o nā mea lele a me nā alapiʻi
Pehea e hana ai i ka Holokaʻi Circuit Track
Hoʻopiha i kēlā me kēia kaapuni, e hana i kēlā me kēia hana ma hope o kekahi me ka hoʻomahaʻole ma waena. Ponoʻoe e hoʻokomo i ka wāwahi ma waena o kēlā me kēia kaapuni e loaʻa ai kou hanu. E hana i kāu hana pono'ī a hoʻololi i ka haʻawina no ka hoʻoikaikaʻana i kāu kūlana o ka hoʻoikaika, nā mea hana a me nā pahuhopu.
E hoʻomaka me ka Track Circuit Workout
Kū i ke ahi - E hele wīwī no kahi Lap / 400 m
E hele a hele ai paha i ka pāʻani ma ke kūlana haʻahaʻa
2 - Track Circuit 1 - Haʻawe kiʻekiʻe
1/4 Lap / 100m Haʻawe kiʻekiʻe
- I kou heleʻana, e lawe i kou mau kuli i luna, i ka wāwae i ka hiki ke hiki. ʻO ka'āina ma nā kinipōpī o kou mau wāwae a hoʻomoe i nā kuli e komo i ka hopena.
3 - Track Circuit 1 - Poʻomanaʻo
1/4 Lap / 100m Butt Kicks
- E holo, e alakaʻi i nā wāwae ma hope oʻoe i ka mea hiki iāʻoe, e like me ke kʻomiʻana i kāu iho.
1/4 Lap / 100m Walk a holoholo paha me ka hiki hiki iāʻoe
1/4 Lap / 100m Walk a iʻole jog i ke kūlana haʻahaʻa
4 - Bleacher Kaapuni 1
E hele wāwae, e'ōwili aiʻole e holo i luna i nā alapiʻi alawae a hele i lalo. 3-5 laps (pili i ka kiʻekiʻe o nā mea lele)
Nā Upili Ups - 16 helu hou
- E hoʻohana i kahi kūlana ma luna o nā mea lele a iʻole ke alaʻi me ke aho kuʻalulu inā pono. E kau i ka wāwae'ākau i luna a kuʻi i luna, e hoʻopili i ka wāwae hema i ke ala. E kuhi i lalo e hana i nā helu a pau ma ka'ākau'ākau ma mua o ka hoʻololiʻana i ka hema.
5 - Bleacher Kaapuni 1 - Triceps Dips
20 reps Triceps Dips
- 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 i luna a hoʻomau hou no 20 reps.
6 - Ka'Ōlapa Bleacher 1 - Ke Kiʻekiʻena Nalu
20 repsʻO Mauna Loa
- E kau i kou mau lima i ka lalo a komo i kahi hoʻonohonoho. E lawe i ka kuli i ka umauma a laila e huli me ka kuli hema, e holo i nā kuli i loko a puka i waho no 20 reps.
7 - Track Circuit 2 - Walking Lunge
1/4 Nānā Mākaʻikaʻi Lap / 100m
- E hele i mua me ka wāwae'ākau i loko o ke awakea, e hoʻomoe i ka piko mua ma luna o ka wāwae. E piʻi i ka'ūkau hema a komo mai i loko o ka lā awakea. ʻO kekahi mau mākaʻikaʻi'ē aʻe no ka 1/4 o ka'ūhā.
8 - Track Circuit 2 - lōʻihi lele
1/4 Lap / 100m Loa Loa
- E holo i mua i hiki iāʻoe me nā wāwaeʻelua, e lele me nā kuli i lalo. E hoʻomau no 1/4 o kahi'ūhā, inā hiki iāʻoe.
9 - Track Circuit 2 - Hoʻopiʻi Poʻomanaʻo a me nā Hōʻaho kiʻekiʻe
1/4 Lap / 100m Butt Kicks
- E holo, e alakaʻi i nā wāwae ma hope oʻoe i ka mea hiki iāʻoe, e like me ke kʻomiʻana i kāu iho.
1/4 Lap / 100m Haʻawe kiʻekiʻe
- I kou heleʻana, e lawe i kou mau kuli i luna, i ka wāwae i ka hiki ke hiki.
10 - Kahenaʻo Bleacher 2 - Upae Ups
3-5 laps (pili i ka kiʻekiʻe o nā mea lele) Walk, jog a holo i luna i nā alapiʻi alawae a hele i lalo
16 helu hou Ups
- 16 pale ma kēlāʻaoʻao kēiaʻaoʻao.
11 - Ka'Ōlapa Bleacher 2 - Nā Pushups Hili - Tricep Dips - Ke Ao Mau
20 reps Triceps Dips
20 repsʻO Mauna Loa
E hana hou i ka makemake aʻoluʻolu paha i ka heleʻana i 1-2 mau laps ma kahi wikiwiki, a ma muli o ke kuʻi
Ka manawa kūpono e hoʻolālāʻia: 30-60 mau minuke