ʻO ka Cardio Component

Anter

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Nā kuhikuhi

E hoʻomaka i kēlā me kēia kau hoʻomaʻamaʻa me 20 mau minuke cardio, e koho ana mai kekahi o kēia mau haʻawina. E ho'āʻo e hoʻololi i kāu mau hana, e like me kou ikaika, i kēlā me kēia manawa e pale i ka pāpū a mālama i nā mea leʻaleʻa.ʻO kahi laʻana, hoʻokomo pū i nā hana i waena o 1-2 (e ʻike i nā hiʻohiʻona ma lalo) i hoʻokahi pule (akā ʻaʻole i ʻoi aku ma mua o 2). Hiki paha iā ʻoe ke hele wāwae a holo paha i ka Pōʻakahi, hana i nā aerobics i ka Pōʻakolu a hoʻāʻo i kahi papahana puʻu ma ka mea hoʻomaʻamaʻa elliptical ma ka Pōʻalima.

Pumehana/Hoʻoluʻu E hoʻomaka mālie no nā minuke 3-5 mua ma mua o ka hoʻonui ʻana i ka ikaika, a e hoʻemi mau i kou ikaika no 2-3 mau minuke ma mua o ka hana ʻana i nā neʻe ikaika.

Koho Cardio 1

E koho i kāu mīkini

Kūʻokoʻa E hoʻolālā i kekahi mīkini cardio (e like me ka treadmill, stair climber a i ʻole elliptical trainer) i ka manual a, ma hope o ka hoʻomaʻamaʻa pōkole, e hana me ka ikaika haʻahaʻa (pono ʻoe e kamaʻilio i nā huaʻōlelo pōkole i ka wā e hoʻoikaika ai) a hiki i ka pau ʻana. 20 minuke ka huina.

Wāwaena Hiki iā ʻoe ke koho i kahi kiʻi puʻu ma kekahi o nā mīkini i luna no ka puhi ʻana i ka calorie kiʻekiʻe aʻe.

20-minuke huina nui o nā puhi kalori: 100-180 *

Koho Cardio 2

E lawe i waho

Kūʻokoʻa E hoʻopaʻa i kou mau kāmaʻa a kuʻi i ke ala wāwae no 20 mau minuke o ka hele wāwae a i ʻole ka jogging (pono ʻoe e kamaʻilio i nā huaʻōlelo pōkole i ka wā e hoʻoikaika ai). Mai poina e hoʻomaka me kekahi mau minuke me ka maʻalahi.

Kūwaena Hiki iā ʻoe ke hoʻololi i 1-2 mau minuke o ka holo (a i ʻole ka hele wikiwiki ʻana) me 3-4 mau minuke o ka hele wikiwiki ʻana no ka puhi ʻana i ka calorie kiʻekiʻe aʻe.

20-minuke huina nui o nā puhi kalori: 106-140

Koho Cardio 3

Inā makemake ʻoe e hana pū me nā poʻe ʻē aʻe a i ʻole makemake ʻoe e aʻo hou aʻe, e poʻo i kahi papa, e like me nā hierobics hi- a i ʻole nā ​​hopena haʻahaʻa, ke keʻehi, ka kickboxing a me ka Spinning. Inā makemake ʻoe i ka hoʻoikaika kino ma ka home, e hoʻāʻo i kahi wikiō aerobics. ʻOiai ʻo "The Cellulite Solution Workout" wale nō e koi iā ʻoe e hana i 20 mau minuke o ka cardio, e ʻike ʻoe i nā hopena wikiwiki inā hana ʻoe i kahi kau lōʻihi.

20-minuke huina nui o nā puhi kalori: 130-178

* Hoʻokumu ʻia nā kuhi Calorie ma ka wahine 145 paona.

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