Hiki i kēia papa hana papa 7 mau lā e kōkua iā?oe e ho?omohala i nā hana hana ma?amau a me ka ho?oma?ama?a?ana i nā ho?oma?ama?a a ho?omaha i kēlā me kēia lā. Eia ka mea i ho?olālā?ia no kēlā me kēia lā i ka papa kuhikuhi:

Pō?akahi: Cardio

He aha ke ala maika?i e ho?omaka ai i ka hebedoma ma mua o kahi hālāwai cardio cardio? ?O ka pahuhopu no 45 mau minuke o ka hana aerobic, e like me ka jogging, biking, a hele paha. Pono e hana?ia kēia ma kahi pākeke?olu?olu,?o ia ka mea hiki iā?oe ke kama?ilio i ka wā o kāu hana a wāwahi i kahi pā.
?Oi aku ka nui o ka manawa, pono i kou manawa o ka na?au ma waena o 64% a me 76% o kāu mau pu?uwai nui loa, e like me nā pale o ka ma?i ma?i ?O kahi rula maika?i o ka thumb no ka loa?a?ana o ka nui o kāu pu?uwai ki?eki?e loa e hō?emi ai i kāu makahiki mai 220.?O nā makahiki he 30 No laila,?o kāu helu na?au i kau?ia ma waena o 122 bpm a me 143 bpm i kēia hana.
- he pono o ka ho?oma?ama?a car cardio?

Poalua: kino ha?aha?a

Ekolu o nā papa?ekolu o 10 mau hana o nā hana e pili ana i kēia mau hana (e lawe i ho?okahi mau minuke i waena o kēlā me kēia manawa a ke nānā aku nei i kou hanu.
No nā ho?omaka,?a?ole pono ke kaupaona?ana,?a?ole pono ke koho mua. Ma mua o kēlā, pono lākou e hemolele i kā lākou ho?oma?ama?a ho?oma?ama?a a hiki i ka?ike maika?i?ana i ka ne?e?ana i ke a?o?ana. He mea ko?iko?i kēia, no ka mea hiki?ole ke pale i ka hō?eha. Ma hope o kēlā,?o ka manawa e ho?ohui i ka momona nui e ho?opau i kāu mau reps hope hope a loa?a i kou pu?uwai aloha.

? Squats:Ho?oha?aha?a iā?oe iho e like me ka noho?ana ma kahi noho. E kū me nā wāwae wāwae wāwae e ho?oka?awale?ia, nā wāwae wāwae ma luna o ka papahele. E ho?okū ho?i e kū.
-?O ka squat ka "King of ikaika"?

? nā mea make: Me nā wāwae he?ehā-herth (E ho?omau i kou kua i hope) hopu i kahi pahu a i?ole he mau pālua o nā dumbbells i kou mau lima. E hāpai i nā kaupaona kaumaha ma ke kau?ana i kāu mau hips i mua o ka mālama?ana i kāu papa hope. E ho?oha?aha?a i ke kaumaha i ka papahele i ka papahele.
?Hip thrist: Noho ma luna o ka papahele me kāu mau po?ohiwi ma hope o?oe ma kahi o ka papa a i?ole noho pa?a. Me kou mau wāwae ma ka'āina, e pana i kāu mau hips a ku?i i kāu mau glutes a hiki i kou mau kuli. Ho?oha?aha?a i kou mau hips i ka lepo.
? Luhi: E kū i kahi kūlana shop a laila he wāwae kekahi wāwae i mua o nā mea'ē a?e. ?O ka mālama pono?ana i kāu Torso, e kūlou i kou mau kuli a hiki i kou kuli hope he mau'āpana i loko o ka papahele a me kou po?o mua i ka papahele. Ho?i i ka kūlana ho?omaka ma o kāu ku?eku?e. Hana i kēia ma nā?ao?ao?elua.

?O kahi leka wikiwiki: ma mua o ka ho?omaka?ana i kahi hālāwai ho?oma?ama?a ikaika,?o ia ka mea ko?iko?i e ho?opau i ka 10 a 15 mau minuke e pale ai i ka hō?eha. Ua'ōlelo?ia nā ala o Dynamic (e no?ono?o i nā ki?eki?e o nā kuli a me nā kila hip) e ki?i i ke koko e kahe ana i nā'ōpū a ne?e i nā pūlima piha o ko lākou pae piha?ana.

Poakolu:?O ke kino ki?eki?e a me ke?ano

Ke ho?opau nei?oe i kāu wela, e hana?oe i kāu mau biceps, nā mea hana, a me nā pecs me nā ne?e?ekolu?ekolu:

?Bi Cracks Curl:E ho?opa?a i kahi dumbbell i kēlā me kēia lima (a i?ole kahi pahu ma nā lima?elua) me kāu mau'āpana i ka papahele. E ho?opa?a i kāu mau elima, e ho?ololi i ke kaumaha ma kou mau po?ohiwi, a ho?i i ke kūlana ho?omaka.
?Triceps dip:E noho ma luna o kahi noho a papa paha a hopu i ka?ao?ao kokoke i kou mau hips. E ho?olei i kou mau pale i ka noho a ho?oha?aha?a i kou kino i ke?ano o kāu mau elbows i kahi a i?ole he 9- a 90-degere ki?eki?e. E kaomi iā?oe iho i ke kūlana ho?omaka.
?Nā pahu pahu:Moe ma kou kua ma luna o kahi papa me kou mau wāwae ma luna o ka papahele a ho?opa?a i kahi dumbbell i kēlā me kēia lima (a pa?a paha i kahi pahu me nā lima?elua). Me kou mau lima e pili ana i kou kino, nā palms e alo ana i mua, e ho?onui i kāu mau elbows a pana i ke kaumaha. Ho?oha?aha?a i ke kaumaha e ho?i ai i ke kūlana ho?omaka.

Hana i kēlā me kēia ho?onohonoho o nā hana 10 mau manawa, e ho?omaha ana no ho?okahi mau minuke ma waena o kēlā me kēia papa, no ka nui o nā ho?onohonoho?ekolu.

Poaha: ho?omaha ho?omaha a me ka ho?iho?i

?Ekolu lā o ka ho?oma?ama?a?ana i kahi lālani e ha?alele iā?oe e ala i ka hana?ana i kēia lā, no laila ho?omaha i kēia lā a hā?awi i kou manawa kino e ola ai. E like me ka ma?i ACMM,?o ka?eha?eha o ka micsiss i ho?okumu?ia e nā waihī microscoopp i nā wai lā?au, a?oiai ua?oi aku ka pa?akikī a me ka mea maika?i a hiki i nā mea maika?i a?e ma mua o ko lākou mau kino. ikaika.
"Ma waho o nā lā ho?omaha], hiki iā?oe ke hō?ino i ka?ili a me nā mana o ka hui a me nā lini maonane. Ho?onui kēia i kou pilikia o ka hō?eha a pale i kou mau?uhane mai ka ikaika o ke kūkulu?ana.
Inā?a?ole?oe e?eha loa a luhi paha, ua mana?o?ia e loa?a iā?oe kekahi hana i nā lā ho?omaha. ?O ka hele?ana a i?ole ka hele?ana he maika?i a e hō?olu?olu i ka pa?a?ana o ka post-workout

Pō?alima:?O ke kino ha?aha?a me kahi mea e pili ana i nā glutes

Ma hope o kahi lā ho?omaha, e mākaukau e hana hou i kou mau wāwae wāwae hou - i kēia manawa e pili ana i kāu mau glives (aka haps). E ho?omaka i kēia hana, ua mana?o?ia e hō?olu?olu i kou kua me?elima mau ho?oma?ama?a?ana, e like me nā cquams
Ke ho?opau nei kou kino, ho?omaka?oe e hana i nā kaupaona. Ua'ōlelo?ia nā helu he 10 no nā papa?ekolu o nā ho?oma?ama?a Hinged (e like me nā mea make
?Oiai ka ho?onui?ia?ana o ka ikaika kahi pōmaika?i o ka ho?oma?ama?a kaupaona?ana,?oi aku ka nui ma mua o kēlā.

Poaono:?O ke kino o luna

No kāu hana hope loa o ka hebedoma, e'ōlelo wau i ka nānā?ana i kou kua a me nā po?ohiwi. E like me ka lā e like me ka lā ma mua, pono?oe e ho?omehana i kou mau?uhane ma ka hana?ana iā lākou ma mua o kou ho?omaka?ana i ke kaupaona?ana.
Ma hope a?e, ho?opau?oe i nā hana elima mau elima no 10 mau reps a me?ekolu mau ho?onohonoho. ?O kēia mau ho?oma?ama?a:

?Pomi:Noho a kū paha me kahi dumbbell i kēlā me kēia lima ma ka po?ohiwi po?ohiwi, nā palms e kū ana i waho E ho?omo?i i ke kaumaha a hiki i kou mau lima a pololei i kou mau lima a me ke kaumaha o ka momona. Ha?aha?a ha?aha?a i ke kūlana ho?omaka.
??O ka hāpai?ana:Ke kū nei a noho paha me kahi dumbbell ma kēlā me kēia lima, nā lima ma kou mau?ao?ao, e kau mālie i ke kaumaha i kekahi?ao?ao a i?ole ke kau?ana i kou mau lima i ka papahele a hiki i kou mau lima i ka papahele. E ho?i mālie i ke kūlana ho?omaka.
?E lele hou:E kū me nā wāwae wāwae wāwae-laulā, e ho?oka?awale iki i ka pūhaka, a ho?opa?a i kahi dumbbell ma kēlā me kēia lima. E ho?oki?eki?e i kou mau lima i kou?ao?ao, e?oki pū i kou po?ohiwi i lalo. ho?i i ka ho?omaka?ana i ke kūlana.
? Dumbbell ho?okahi-lima lima:E kau i kahi lima ma lalo o ka po?ohiwi me ka lima i kahi lima i kahi papa. E kau i nā kuli e pili ana i ke kuli ma ka papa a me ka wāwae'ē a?e, me ka wāwae wāwae ma ka papahele. Ke ho?opa?a nei i ka dumbbell i loko o ka lima'ē a?e, e ka lālani?ana i kāu mau elima a hiki i kou mau?ao?ao a hiki i ke?ano o ka papahele. Ha?aha?a a ho?iho?i hou ma kēlā?ao?ao.
?Lat:Ke ho?ohana nei i kahi pulley, hopu i ka pahu me kāu mau palms e kū ana a me nā po?ohiwi po?ohiwi. E nānā pono?oe e noho ana ma luna o kahi papa a i?ole e kūlou ana ma ka papahele. A laila, e huki i ka pahu i lalo i kou umauma a ho?i mālie i ke kūlana ho?omaka.

Lāpule: ho?omaha a ho'ōla i ka lā

?Ae,?o kēia lā he lā ho?omaha nō ho?i, hiki iā?oe ke hana i kekahi mau hele ma?alahi a i?ole nā ??hana e hele ana a pa?a paha i kāu mau?uhane a me kou kino a me ke kaumaha. ?Oia?i?o, e lawe ana i kahi lā piha loa He mea nui loa nā lā ho?omaha a me nā lā ho?omaha maika?i loa i ka ho?olālā?ana o ka pule pule, inā e nānā?oe i kou kino, e ho?omaika?i?ia nā mea a pau.