ʻO Bob Harper's Bikini Body Cardio Workouts

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Hoʻoikaika ka muscle. ʻOi aku ka maikaʻi o ka ʻiʻo momona ʻole ma luna o ka ʻiʻo (ʻoiai inā ʻoe i loko o kou bikini). Hoʻohui i kēia mau papa hana cardio mai Bob Harper i loko o kāu hoʻoikaika kino kino bikini e kiʻi i ke kino wīwī a wīwī e hoʻohanohano iā ʻoe i kāu ʻāpana ʻelua punahele (a me nā mea āpau āpau). No nā hopena maikaʻi loa, e hana i kahi o nā hana cardio momona momona ma lalo o ʻehā a ʻelima mau manawa i ka pule. No ka hapa nui o kēia mau mea, e hoʻohana ʻoe i ka Rate of Perceived Exertion (RPE) i alakaʻi. ʻO kahi RPE o 1 ka mea like o ka moe ʻana ma luna o ka moe; he 10 ke kukini no ke kaa.

ʻO ka hoʻomaʻamaʻa cardio kino kino ʻo Bob Harper #1: Kaapuni

Ua hoʻonohonoho ʻia ka hoʻolālā ikaika Bikini Body Countdown (BBC) ma ke ʻano he kaapuni, no ka mea ʻaʻole ʻoe e hoʻomaha ma waena o nā neʻe (ʻoiaʻiʻo, inā pono ʻoe e hoʻomaha, e hele i laila). Akā hiki iā ʻoe ke ʻokoʻa ma waena o ka hana ʻana i ka neʻe ikaika a me ka cardio (e laʻa me ka lele ʻana i ke kaula a i ʻole ka hana ʻana i nā ʻanuʻu ma luna o kahi pae. Hoʻohui wale i 30 kekona i hoʻokahi minuke cardio ma waena o kēlā me kēia hoʻomaʻamaʻa ikaika kino Bikini a hoʻomaha wale ma ka hopena o kēlā me kēia kaapuni.

ʻO ka hoʻomaʻamaʻa cardio kino kino ʻo Bob Harper # 2: Nā Intervals

ʻElua manawa o ka pule, e hana i kēia hoʻomaʻamaʻa wā me kekahi ʻano cardio. Inā ʻoe e hana ana i loko o ka mīkini, e hoʻohana i ka wikiwiki, ke kūpaʻa a me / a i ʻole nā ​​pihi incline e hoʻonui i ka ikaika. No nā hana pōkole hou aʻe e uku maoli ʻia, e nānā i kēia mau hoʻolālā hoʻomaʻamaʻa wā waena.

ʻO ka hoʻomaʻamaʻa cardio kino kino ʻo Bob Harper #3: Puʻu

Hoʻokahi a ʻelua paha o ka pule, e hoʻokiʻekiʻe i ka incline / kū'ē a me ka mana i luna a i lalo i kahi mau puʻu 4- a 6 mau minuke (e hana ana kēia hoʻolālā cardio me kekahi ʻano cardio). A i ʻole puhi wikiwiki i nā calorie he 500 me kēia hoʻolālā paikikala o loko i piha me nā puʻu.

ʻO Bob Harper's Bikini Body Cardio Workout # 4: Kahi mamao

I hoʻokahi manawa i kēlā me kēia pule, kālai i 45 mau minuke i hoʻokahi hola no ka hoʻohaʻahaʻa maʻamau (kahi RPE o 5-6) hoʻoikaika cardio. Hiki iā ʻoe ke hele wāwae, holoholo, holo, kaʻa uila inā he aha kou makemake. ʻO nā haʻawina e like me kēia e hoʻopau mau i nā haneli haneli (inā mālama ʻoe i ka liʻiliʻi liʻiliʻi) a hiki i nā hana lōʻihi ke mālama i kou metabolism no kekahi mau hola ma hope o kou pau ʻana. Inā ʻo ka holo kāu koho nui, e mākaukau me kēia mau ala ʻoi loa 7 e noho hydrated i nā holo mamao.

ʻO Bob Harper's Bikini Body Cardio Workout #5: ʻO ka lumi hoʻomaha momona momona

Paʻa i ka home me ka ʻole o ka mīkini cardio? ʻOiai ʻoe e nānā a puni a noʻonoʻo ʻaʻohe mea hiki iā ʻoe ke hana me ka ʻole o nā lako, ua kuhihewa ʻoe! E hoʻāʻo i kēia kaapuni mana wikiwiki e koi wale i kou kaumaha o ke kino. Hana pinepine a ua hoʻololi ʻoe i kou hale i hale haʻuki! Pōmaikaʻi: ʻO kēia mau minuke he 10 mau minuke, nā hana hoʻomaʻamaʻa home holoʻokoʻa i ka momona a luuluu.

ʻOi aku ka helu ʻo Bikini Body Countdown 2011:

• ʻ Tipslelo aʻoaʻo papaʻai: E ʻai i kou ala i ke kino Lean Bikini

• PHOTOS: Nā Kālā Bikini Kaulana Nui, I kēīa manawa a i kēia manawa

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