Palapala Plyometric Power

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I kēia manawa ua ʻike ʻoe i nā hana lele lele plyometric-explosive, e like me ka lele i ka pahu-he waiwai nui ia. ʻAʻole wale lākou e hoʻonui i ka puʻuwai o kou puʻuwai (no laila e puhi ʻoe i nā momona a me nā calorie hou aku ʻoiai ke hoʻoikaika nei a me ke kani ʻana o nā mākala), ke kiʻi mau nei i kāu mau plyos ma hiki ke kōkua iā ʻoe e holo wikiwiki a ʻoi aku ka ikaika i kāu mau hana pono ʻē aʻe. (E nānā i kēia Plyometric Workout: Jump Eway the Jiggle.)

Akā ʻo kēia polokalamu, i hana ʻia e Autumn Calabrese, ka mea nāna i hana i ka 21 Day Fix a me ka 21 Day Fix EXTREME hou, lawe iā lākou i luna. kekahi notch Ma ka hoʻohui ʻana i nā kaupaona i kēia mau neʻe pahū, ua loaʻa nō ka maikaʻi hou aku kuʻi no kāu hana nui. Eia ke kumu: "Ke hoʻohui ʻoe i ke kū'ē, pono nā ʻiʻo a me ka ʻōnaehana cardiovascular e hana ʻoi aku ka paʻakikī e hoʻokō i ka neʻe like," wahi a Calabrese. "ʻO kēia ka manaʻo e kūkulu ʻoe i nā mākala hou aʻe a e puhi hou aku i ka calorie." No laila, he aha kāu e kali nei? E lele i laila.

Pehea e hana ai: E hana i ka neʻe ʻana i ke kaʻapuni, e hana i kēlā me kēia neʻe no hoʻokahi minuke ma mua o ka neʻe ʻana i kahi aʻe. E hana hou i ke kaapuni i ekolu manawa.

Pono ʻoe: Dumbbells

Luʻu Squat

A E hoʻomaka i ke kū ʻana me nā wāwae me ka laula o ka ʻūhā a kūlike, e paʻa ana i kahi dumbbell ma kēlā me kēia lima ma kou ʻaoʻao.

ʻO B Kulou i nā kuli ʻelua a kū like ka hamstrings i ka honua a laila lele i ka lewa, e mālama ana i nā dumbbells i kou ʻaoʻao. Pae ʻāina me kou mau kuli, i kahi kūlana squat a hana hou. Hana i nā māka i hiki i ka minuke 1.

Hoʻokaʻawale Squat Jump

A E hoʻomaka i kahi kūlana staggered, kahi dumbbell i kēlā me kēia lima, a pelu nā kuli ʻelua i kahi kihi 90-kekelē.

ʻO B Ke hoʻomau nei i ka hana abs a me kou umauma i luna, e pahū i ka lewa e mālama ana i kou mau wāwae i kahi kūlana a me nā dumbbells ma kou ʻaoʻao. E ʻāina ma ke kūlana like me nā kuli e kukuli a hana hou. Hana i nā māka i hiki i ka minuke 1.

Lele Squat Sumo

A E hoʻomaka me kou kuʻekuʻe wāwae, huli nā manamana wāwae, e paʻa ana i kahi dumbbell ma kēlā me kēia hopena ma ka pae umauma. Kulou nā kuli i kahi kūlana squat a laila pahū i luna i ka lewa, e mālama ana i ka dumbbell i ka pae o ka pahu.

Squat Hop

A E hoʻomaka i ke kū me nā kapuwaʻi ākea ākea a me ka like, e paʻa ana i kahi dumbbell i kēlā me kēia lima ma kou mau ʻaoʻao.

ʻO B Kulou i nā kuli ʻelua a kūlike ka hamstrings i ka honua a laila lele i mua, ʻākau, hoʻi, a laila hema, paʻi i nā kihi ʻehā o ka square, pae i ka squat i kēlā me kēia manawa. Hana i nā māka i hiki i ka minuke 1.

Lelele Bipi

A E hoʻomaka i ke kū me kou mau wāwae i ka laulā ākea a me ka like, e paʻa ana i kahi dumbbell i kēlā me kēia lima ma ka ʻaoʻao o kou kino.

ʻO B E kulou iki i kou mau kuli a ʻolokaʻa i ka polo o kou wāwae e pohā i waho o kou manamana wāwae. Pae ka ʻāina me nā kuli a hana hou. E hana hou e like me ka hiki no 1 minuke.

Lele ʻo Burpee Tuck

A E hoʻomaka me kou mau wāwae i ka ʻūhā ākea a kūlike, e kau i nā lima ʻelua ma ka papahele i mua ou, a lele hou i loko o kahi papa, e mālama i kou poʻo, ka lama, a me nā kuʻekuʻe wāwae i ka laina hoʻokahi.

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