12 itula toleniga mo le paʻu o pauna ma maso maso mai le youtube channel 1 Workout a Day

Alofa itula umi toleniga? Ona sefe lea o a matou filifiliga fou o polokalame mo le paʻu le mamafa ma le tino tino, youtube channel 1 Toleniga i le Aso. O nei ata vitio faʻatumuina atoatoa lou vaiaso toleniga ma o le a avea ma se filifiliga lelei mo le susunuina o kalori pe a maeʻa aso malolo "Saarow".

Filifiliga o toleniga malosi

I lenei iloiloga matou te ofaina se malosi itula o vaitau toleniga na fuafuaina e susunu kalori, leo maso ma aveʻese vaega faʻafitauli i luga o lima, vae, ma manava. Faiaʻoga ala e ofaina faʻamalositino ma le mamafa o lona ia lava tino e tamoʻe faʻataʻamilomilo va feasoasoani mataupu. I le aotelega, o le toe iloiloina fautua 9 malosi toleniga ma 3's maualalo aʻafiaga aʻoga.

Polokalame faʻaalia:

• Umi o le toleniga e 55-90 minute
• Taamilo i le va o mataupu faavae
• Faʻaaofia aerobic ma toning faʻamalositino mo le susunuina gaʻo ma le faʻateʻaina o vaega faʻafitauli
• Lona uiga masani, o faʻamalositino e faʻatinoina ma le mamafa o lona lava tino, ae o isi taimi e te manaʻomia ai dumbbells
• I vitio uma o loʻo e faʻatali mo ni faʻataʻitaʻiga tutusa
• O vasega e talafeagai mo le maualuga o toleniga i luga atu o le averesi

Oe mafai ona faʻamalositino o lenei faʻasologa 1-2 taimi i le vaiaso pe a lava le taimi i na ituaiga sauniga. Poʻo le faʻatinoina o polokalame i na aso pe a e manaʻomia le susunuina atili o kalori (mo se faʻataʻitaʻiga, pe a maeʻa aso malolo pe a maeʻa se malologa umi). E le fautuaina e faʻatino ni aʻoaʻoga taua tele atu ile 3-4 taimi ile vaiaso.

1. HIIT Cardio Workout (60 minute)

Lenei malosi cardio toleniga aofia ai tolu taʻamilosaga. Faʻamalositino e faʻatinoina i luga ole faʻavae ole va (30 sekone galue / 10 sekone malologa). E le manaʻomia ni faamaumauga.

Le fausaga o toleniga:

• 1 faʻataʻamilo (ato tino fualaʻau): squats ma oso i fafo, oso eli, tulei + lalo maile, mimilo, feliuaʻi mimilo. O le taʻamilosaga 4 o le taʻamilosaga toe fai.

• Round 2 (taʻaloga afeleti): oso 180 tikeri burpee, faataavale i tua, oso i totonu o le pa ma Fusuʻaga. O le taʻamilosaga 3 toe faʻataʻamilomilo.

• Ta'amilosaga 3 (cardio, mu ga'o): tamoʻe ma maualuga siʻi i luga ona tulivae, faaseʻe, soka tamoʻe, sosolo tamoe, faaseʻe osooso Jack. O le taʻamilosaga 4 o le taʻamilosaga toe fai.

2. Aofaʻiga Tino Faʻamalositino (60 minute)

Lenei toleniga aofia ai le 4 taamilosaga mo faʻafitauli eria (luga, lalo, KOR), lea e faʻaiʻuina ai se cardio malosi. O faʻamalositino mo lima oe o le a manaʻomia se dumbbell.

Le fausaga o toleniga:

• 1 taʻamilosaga mo vae (fasioti tagata): squats, squats osooso ma le alalaupapa, lunges. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• Round 2 mo lima (toner lima): dumbbell bench press mo tauʻau, tulei, faʻasolosolo tulei ese mai se nofoa, fusi i tua, siʻi aʻe i luga o se biceps. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• 3 taʻamilosaga mo Cora (galuega autu): oso i totonu o laupapa, Uila, vae e siʻi i luga, fusi faʻasolosolo. O le taʻamilosaga e toe faia ile 4 taʻamilosaga.

• Ta'amilosaga 4 cardio (fa'auma ga'o cardio): tamoʻe ma maualuga siʻi i luga ona tulivae, burpee + toso i luga tulivae i le pusa i le laupapa, osooso Jack, skater. O le taʻamilosaga e toe faia ile 4 taʻamilosaga.

3. Faʻatumuina le Kalori Atoa Tino Faʻamalositino (55 minute)

I lenei vaitau o toleniga o le ae maua ai 5 taamilosaga o faʻamalositino mo le 10 minute, fesuiaʻi 2-3 faʻamalositino: cardio faamalositino ma faʻamalositino mo maso maso. E le manaʻomia ni faamaumauga.

Le fausaga o toleniga:

• 1 taʻamilosaga mo gaʻo susunuina (gaʻo fasiotia): osooso squat + osooso, oso i le fusi. O le taʻamilosaga e toe faia i 7 liʻo.

• 2 lapoʻa atoa le tino (uma faataamilo ili): lunge i tua + toso-luga tulivae i le pusa, savali i le pa, oso 180 tikeri. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• 3 taʻamilosaga mo le tino i lalo (ili lalo): sumo squat, skater, pleated on the press, le pulsing squats. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• 4 taamilosaga mo vaega faʻafitauli i autafa (toning itu): Uila, lunge itu, liliu le vae i le itu mo maso oblique. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• 5 taʻamilosaga mo manava (fasioti tagata abs): osooso maea, mimilo, vae siitia mo maualalo abs. O le taʻamilosaga e toe faia ile 5 vae.

4. Atoa Tino Fat Moli Faʻataʻitaʻiga (60 minute)

I lenei faʻamalositino oe o le a maua ai ni nai taʻamilosaga mo le tagata lava ia eria eria: le muamua ma le lona lua taʻamilosaga mo vae ma pulu (cardio + malosi), le lona tolu taʻamilosaga mo lima, tauʻau, ma le fatafata, le manava lapopoʻa lona fa ma paʻu . Taamilosaga taʻitasi e toe faia ni nai vae. Mo le taʻamilosaga, oe o le a manaʻomia se dumbbell.

Le fausaga o toleniga:

• 1 taʻamilosaga (vae fasioti tagata): pulupulu squats, squats, pulsing squats + osooso, sumo squat, sumo squat jumping ma le soka tamoʻe. O le taʻamilosaga e toe faia ile 2 vae.

• Round 2 (fasioti tagata): lunge i luma, lunge itu, lua diagonal, burpee + oso oso, alalaupapa, vae siitia i luga uma fa mo le papa, le vae aveina i luga uma fa i le itu o le static alalaupapa ma siʻi vae. O le taʻamilosaga e toe faia ile 2 vae.

• 3 taʻamilo (fasioti tagata): tulei-lugā, sii dumbbells mo biceps, fuli tulei UPS mai se nofoa, dumbbell nofoa fetaomi mo tauau. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• 4 taʻamilosaga (abs killer): fetaomi lolomi, o se masini valevale, o le oso aʻe o le pelvis i le itu itu laupapa, mimilo faʻasolosolo i le fusi. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

5. 1000 Kalori HIIT Taʻaloga E leai se mea faigaluega (80 minute)

Lenei o se malosi vavalalata toleniga 1000 kalori. E te mauaina ni taʻamilosaga se 5, o taʻamilosaga taʻitasi e taʻu mai ai le taulaʻi i se vaega faapitoa o le tino ma toe faia i le 4 taʻamilosaga.

Le fausaga o toleniga:

• Round 1 (taulai i vae): squat + vae tosoina, o le faaseʻe, o le malifa i vae, osooso 180 tikeri.

• Round 2 (taulai atu i vae): lunge back + leg lift, burpee + jump lunges, forward lunges, tamoʻe ma maualuga siitia ona tulivae.

• 3 taʻamilosaga (ma faʻamamafaina le manava): faʻasolosolo tamoʻe, tagata faʻaseʻe, toso tulivae i le pusa i le laupapa, mimilo faʻasolosolo i le fusi.

• 4 taʻamilosaga (ma faʻamamafaina le manava): taavale i tua, oso i totonu o le pa, uila, mimilo i lona itu.

• 5 faataamilo (taulai i lima): osooso maea, tulei-lugā, osooso Siaki, fuli fuli-UPS mai se nofoa.

6. Faʻamalositino HIIT Faʻamalositino (60 minute)

I le polokalame lea o loʻo e faʻatali mo vaega ia: cardio (10 minute), tino maualalo (20 minute), manava (10 minute), luga luga (20 minute). Mo le toleniga oe manaʻomia dumbbells.

Le fausaga o toleniga:

• 1 taʻamilosaga (cardio): eseesega eseese o le osooso, tamoʻe vave, podprugin, burpee. O faʻamalositino taʻitasi e faʻataʻitaʻia 1 taimi, taʻamilosaga umi 10 minute.

• 2 lapoʻa (toning vae): lunges i luma, squat + vae aveina i le itu, aveese vae i le itu i luga uma fa vae siitia i luga uma fa, alalaupapa, vae siitia i luga o le itu, sumo-squat. O le taʻamilosaga e toe faia ile 2 vae.

• 3 taʻamilosaga (abs faʻamalositino): Uila, faʻamalieina i le fetaomi, sisi i luga vae lalo, faʻasolosolo crunches, mimilo i le fusi i luga o oʻu tulilima, mimilo i le itu i le fusi, mimilo le tulivae tulilima taʻoto i lou itu, Superman. O le taʻamilosaga e toe faia ile 2 vae.

• 4 lapoʻa (lima faʻatonuina): Fusuʻaga, tulei-lugā, nofoa faʻamau tulei mo tauʻau, Fusuʻaga, tulei + lalo maile, siʻi dumbbells, savali laupapa, faʻasolosolo tulei-UPS mai se nofoa. O le taʻamilosaga e toe faia ile 2 vae.

7. Aso Ina ua Mavae Faʻatau Meaʻai Taumafa (60 minute)

O le toleniga e aofia ai lua vaega: o le 30 minute toning faamalositino mo faʻafitauli eria + 30 minute cardio mo gaʻo mu. E mafai ona e taufetuli uma itu e lua i le taimi e tasi pe vaevaeina i luga i le taeao ma le afiafi.

Le fausaga o toleniga:

• Totoina atoa o le tino (faʻamalositino mo maso maso): sumo squat, squat + leg abduction to the side, diagonal lunges, tilts i le itu faafeagai le tulei-UPS mai se nofoa, tulei, uila, alalaupapa alalaupapa, aveina vae i le itu i uma fa.. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

• Cardio mu gaʻo (cardio faamalositino): tamoʻe tamai povi sili ona tamoe, tamoʻe ma maualuga maualuga ona tulivae, osooso ma le tino liliu, oso Jack, burpee, oso i le fusi, skater, faalava tamoe. O le taʻamilosaga e toe faia ile 3 taʻamilosaga.

8. 1000 Calorie HIIT Fat Burning HIIT Workout (90 minute)

O lenei faʻamalositino mo le 1000 kalori e aofia ai le 3 taʻamilosaga o faʻamalositino mo vaega maoti, lea e fesuiaʻi le paoa ma le cardio-le uta ma le mamafa o lona lava tino. E le manaʻomia ni faamaumauga.

Le fausaga o toleniga:

• 1 faʻataʻamilomilo (vae & pusi toning + gaʻo susunu cardio): i le taʻamilosaga lea, fesuiaʻi faʻamalositino cardio ma faʻamalositino mo oga ma papa. E 20 minute le umi o le taʻamilosaga.

• Round 2 (toned lima faʻamalositino): o le taʻamilosaga lea e aofia ai Fusuʻaga, tulei, faʻasolosolo tulei, savali i le fusi. E 15 minute le umi o le taʻamilosaga.

• 3 faataamilo (mafolafola + abs cardio gaʻo mu): i lenei taʻamilosaga, sui isi faʻamalositino cardio ma faʻamalositino mo manava luga o le foloa. E 30 minute le umi o le taʻamilosaga.

9. Cardio HIIT Workout + Butt, Thighs, Abs (60 minute)

I lenei vaitau toleniga, toning faʻamalositino mo faʻafitauli eria fesuiaʻi ma cardio faamalositino. O se vaega taua o le faʻamalositino o loʻo i luga o le foloa, o le faʻamamafaina o luga o ogavae, papa ma manava.

Le fausaga o toleniga:

• 1 taʻamilosaga (cardio faamalositino): oe o le a amata toleniga ma malosi cardio faamalositino mo le susunuina kalori ma faʻamalosia ai metabolism. E 7 minute le umi o le taʻamilosaga.

• Faʻataʻamilosaga 2 (faʻamalositino mo ogavae ma papa): ona e faʻamalositino lea mo suilapalapa ma pulu, e aofia ai le plyometric i le natura. E 30 minute le umi o le taʻamilosaga.

• 3 taʻamilosaga (faʻamalositino mo le paʻu i faʻamau): maeʻa toleniga ma gaʻo mu mu vaitaimi uprajneniyami e paʻu. E 15 minute le umi o le taʻamilosaga.

Le aoga ole aʻoaʻoga

1. 700 Calorie Burn Low Impact HIIT Workout (90 minute)

E maualalo le aʻoaʻoga o toleniga talafeagai mo i latou e le faʻaaogaina se avega mamafa. Oe faʻatali mo 1.5 itula o faʻamalositino aoga e aunoa ma le osooso. O le polokalame e aofia ai tolu taʻamilosaga, e mafai ona e filifilia naʻo ni vaega manaia, pe a leai se taimi e auai ai i le 1.5 itula. Mo le taʻamilosaga, oe o le a manaʻomia se dumbbell.

Le fausaga o toleniga:

• 1 taʻamilosaga mo vae (vae & faʻamama totoga faʻamalositino): kiki i le itu, eseese squats ma lunges, vae siitiaina taoto i lou itu ma uma fa fesuiaiga o alalaupapa. O le taʻamilosaga e toe faia i 2 lapoa, aofaʻi taimi o taʻamilosaga e tusa ma le 40 minute.

• Round 2 mo lima (faʻamalositino lima faʻamalositino): faamalositino ma dumbbells, pulsating faamalositino, Fusuʻaga, faamalositino i le fusi, tulei-UPS. O le taʻamilosaga e toe faia i 2 lapoa, aofaʻi taimi o taʻamilosaga e tusa ma le 25 minute.

• 3 faataamilo i le manava (mafolafola abs faamalositino): eseese o faʻamalositino mo Cora tu i luga o le foloa, i le fusi. O le taʻamilosaga e toe faia i 2 lapoa, aofaʻi taimi o taʻamilosaga e tusa ma le 25 minute.

2. Lelei Aʻafiaga Cardio ma Toning Workout Amata (75 min)

Lenei tasi maualalo aʻafiaga aʻoaʻoga, leai se popole i luga o tulivae. Gaioiga e fai lava si le pisa, ofoina eseese o faʻamalositino mo faʻafitauli eria. O se taua vaega o le toleniga faia i luga o le foloa. Leai ni lunges ma squats, o lea e saogalemu mo soʻoga.

Le fausaga o toleniga:

• 1 taʻamilosaga (fasioti tagata fasioti): alalaupapa, static vae vae siitia i luga uma fa fa vae siiina taoto i lou itu. O le taʻamilosaga e toe faia i le lona 4 taʻamilosaga, o le taʻamilosaga e 20 minute le umi.

• Round 2 (lima toner): savali i le fusi luga ma lalo, fuli tulei-UPS nofoa tulei-UPS. O le taʻamilosaga e toe faia ile 3 taamilosaga, o le aofaʻi o le umi o le taʻamilosaga e tusa ma le 10 minute.

• 3 lapoʻa (maualalo le afaina o gaʻo mu): savali i totonu o le pa + tulei-UPS, Superman, itu laupapa, mimilo faʻasolosolo i le fusi, o le vae siʻi i tua laupapa, siʻi luga vae ao taoto i tua.. O le taʻamilosaga e toe faia i le lona 4 taʻamilosaga, o le taʻamilosaga e 20 minute le umi.

3. Laʻititi Aʻafiaga Aʻoga Faʻatasiga masani (55 minute)

I lenei toleniga e leai se malosi faamalositino cardio, naʻo faʻamalositino mo maso maso. Ua vaevaeina le polokalame i ni vaega se tolu e tusa ma vaega o faʻafitauli.

Le fausaga o toleniga:

• 1 lapoʻa (toning vae): māmā, squats, vae fesuiaʻiga, vae siitia ma alalaupapa mo suilapalapa ma papa. E 20 minute le umi o le taʻamilosaga.

• 2 faataamilo (mafolafola abs faamalositino): aofia ai faʻamalositino mo manava ma paʻu, tele i luga o le foloa. E 10 minute le umi o le taʻamilosaga.

• 3 taʻamilosaga (faʻamalositino lima): o faʻamalositino mo lima ma dumbbells ma le mamafa paʻu. E 15 minute le umi o le taʻamilosaga.