Palapala Plyometric Power
Anter
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. ʻO B ʻĀina i kahi kūlana sumo squat me nā kapuaʻi ke kaʻawale a me nā hamstrings e like me ka honua a hana hou. Hana i nā māka i hiki i ka minuke 1. 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. ʻO B A laila, e lele i kou mau wāwae i hope i kou mau lima, e kū i luna me ka kukuli ʻana i nā kuli, a pahū mai ka honua i ka lele ʻana. E ʻāina me nā kuli kuli a hana hou. E hana hou e like me ka hiki no 1 minuke.Nānā no
Hoʻolaha
E Nānā E Nānā
ʻO Influenza Vaccine, Inactivated a i ʻole Recombinant
