14's maualalo aafiaga cardio toleniga mai FitnessBlender mo amata e aunoa ma le osooso

Na ona amata toleniga ae le iloa le mea e amata ai? Pe saili mo ni vasega faigofie aunoa ma le osooso ma faʻateia avega i luga o sooga? Matou te ofaina atu ia te oe se filifiliga pito maualalo aʻafia cardio toleniga mo amataina e FitnessBlender. E ala i lenei aoga ma le saogalemu polokalama mo le tino atoa, oe o le a mafai ai ona aveʻese pauna ma maua a manifinifi foliga.

FitnessBlender o se faʻasologa eseese o toleniga toleniga o le a fesoasoani ia oe e faʻaalu le pauna ma maua i foliga atoatoa. O tagata na fausia le poloketi, Kelly ma Daniel ua atiaʻe le sili atu ma le 500 lesona vitio ma faʻasalalau e le aunoa polokalame fou mo le faʻaaluina o pauna.

O ai e ofa maualalo aʻafiaga aʻoga (Low Aʻafiaga) mai FitnessBlender:

  • O i latou ua faʻatoa amata ona faʻamalositino ma saili mo se aoga, ae taugofie polokalama.
  • O i latou o loʻo faʻamalolo mai manuʻa pe a maeʻa le taofia faʻamalosi mai le taʻaloga.
  • O i latou e faʻafetauina i le teʻi osooso le avega tulaga.
  • I latou e mamafa mamafa, o lona uiga o osooso e le manaʻomia.
  • I latou e le lava le onosaʻi e lagolagoina ai le malosi cardio toleniga.
  • I latou o loʻo faia i le taeao po / leva o le afiafi / i le taimi o le pepe moe ma vaʻai mo polokalama e le faatupuina le le talafeagai le pisapisao.

I le faʻamatalaga o le toleniga na maua ai le aofaʻi o kalori susunuina ma le faigata o le vitio (luga o le fua): o lenei faʻamatalaga na aumai mai le 'upega tafaʻilagi aloaia FitnessBlender. La matou aoina aofia ai le faigata vitio 2 ma 3. O le faʻataʻitaʻiga tele e le manaʻomia ni masini faʻaopopo, naʻo le lua vitio, e manaʻomia le i ai o ni dumbbells (oe mafai ona suia fagu vai).

Afai oe faʻatoa amataina lau malaga malosi, ave le maualalo aafiaga cardio toleniga mai Fitness Blender 4-5 taimi i le vaiaso mo 20-30 minute. I le lumanaʻi, oe mafai ona faʻateleina le umi o faʻamalositino e oʻo atu i le 45 minute. Pupuu 10 minute vitio mafai ona faia i 2-3 vae, ma mafai ona tuʻufaʻatasia ma umi polokalame.

E toetoe lava o polokalame uma e aofia ai faʻamalositino mo le maso maso, o lea e le tau manaʻomia e faʻaopopo i lou malosi nisi pauna mamafa. O vitio o loʻo i lalo e le mafai ona faʻatatauina i le mama cardio, e sili atu le aoga i le va o toleniga mo le tino atoa. Filifili ni nai vitio faʻavae i luga o mea e te fiafia i ai ma amata matamata i le aso!

Nisi ata na faʻaalia o le leai mafanafana-luga ma malulu-lalo, o lea o le a ou tofotofoina ai latou mo oe muamua ma pe a maeʻa le vasega:

  • Faʻamafanafanaina: https://youtu.be/iYFKB5fgqtQ
  • Fuafua: https://youtu.be/u5Hr3rNUZ24

Le aoga maualalo ole cardio toleniga mai FitnessBlender mo le 30 minute

Uma le sui o le maualalo aafiaga aʻoaʻoga tumau e uiga i minute 30. Vitio ma puʻupuʻu umi e le aofia ai le mafanafana-luga ma puʻi, o lea o le vasega vasega o le a umi atu nai lo 8-10 minute.

1. Amata Boot Tolauapiga - Faigofie Toning & Low Aʻafiaga Cardio

  • Taimi: 22 minute
  • Kaloriia: kcal 115-184
  • Faigata: 2
  • Taulaʻi: lalo tino
  • Mea faigaluega: dumbbells

O le mea laʻititi le aʻafia cardio toleniga ma Kelly faia i luga o se lapotopoto mataupu faavae: 8 faamalositino ma le faamamafa i luga ogavae ma papa, toe faia ile 3 taʻamilosaga. O faamalositino uma e umi 40 sekone. O le polokalama o loʻo faʻaalia e aunoa ma se mafanafana-luga ma malu-lalo. Oe o le a manaʻomia mamafa 1-3 kg.

faatinoina: Oomi & Toso, Squat + Twist Punches, Cross Squats, Half Jacks, Plyo Wall Push Ups, Calf & lateral Raises, Tricep Extensions + Dead Lift, High Knee Pulls.

Toleniga Tolauapiga Amata -- Toleniga Faigofie ma Ta'aloga Cardio Maualalo ma le Fa'afefiloi Fa'amalositino

2. Lelei Aʻafiaga Cardio Taʻaloga mo Tagata Amata

E maualalo le aʻafiaga o aʻoga e aofia ai vaega e 6 o faʻataʻitaʻiga e 2 i kulupu taʻitasi e toe faia i liʻo e lua (ABAB format). Faʻamalositino e tele lava tuufaatasi. O le polokalame e faʻapea: 30 sekone faʻamalositino - 10 sekone malologa.

Faatinoga: Itu 4 Jacks + 4 Punches, 3 Marches + Forward Kick, Crunch + Single Leg Drop Push Up + Lift, Alternating Step Throughs, Side Steps + Knee, Ankle Taps Plank, Reverse Step / Lunge, Push Double High Knee, Side Lunge + Reach , 5 Malaga + Faʻataʻi Lisi.

3. Maualalo Aʻoga Amata Cardio Taʻaloga

O lea lava eseese 'maualalo aafiaga cardio toleniga mai le tuʻuina atu. E aofia ai 20 tuʻufaʻatasiga eseese o faʻamalositino mo le tino atoa o loʻo faia mo le 45 sekone + 10 sekone o le malologa.

faatinoina: Mati i le Nofoaga, Butt Kicker Rows, Torso Twist + Arms & Knee Up, Arm Swing Steps, Pulldowns & Reverse Steps, Bow & Arrow Twists, High Knee + Kick, 2 Side Jacks + 2 Reverse Lift, Walkdown + Knee Down, Side Step Tootuli, Squat + Leg Lift, Step Forward & Press, Side Lunge Slide + Calf Raise, Marching Touchdowns Jack, Squat, Push Up, Leg Lift, Bridge, Cat Cow Bird Dog, Crunch, Plank + Arm Hold.

4. Lelei Aʻafiaga Cardio Taʻaloga mo Tagata Amata

E maualalo le aʻafiaga o aʻoga e iai 3 taʻamilosaga o faʻamalositino 7 faʻamalositino i taʻamilosaga taʻitasi. O laʻu toleniga e aofia ai faʻamalositino cardio ma faʻamalositino faʻamalositino faatasi ma dumbbells, faʻatasi ai ma le taulaʻi i ogavae ma tapu. Oe o le a manaʻomia dumbbells mamafa 1-3 kg. Faʻamafanafanaina ma faʻalavelave e le aofia ai i le polokalama.

Faatinoga: Jog i Nofoaga Jacks, Windmill Steps, Squat + Punches, Lunge + Curls, Lunge + Tricep Extension, Fingertip to Toe Jacks, Stutter Step.

5. Laʻititi Aʻafiaga Aʻoga Cardio Tino Faʻamalositino

Lenei le maualalo aʻafiaga aʻoga mai le Tanielu o loʻo e faʻatali mo 6 kulupu o faʻatinoga e 2 i kulupu taʻitasi. O kulupu taʻitasi o faʻamalositino e toe faia i taʻamilosaga se lua o le 10 toe faia i vaega taʻitasi ma sina malologa i le va o faʻamalositino (ABAB format). Faʻamafanafanaina ma faʻalavelave e le aofia ai i le polokalama.

faatinoina: Slow Slpees, Squats, Nofofua vae Maualuga Maualuga, Slow Mt. Aʻea, Faʻaseʻe Aisa Faʻaseʻe, Faʻavae Itu Itu Faʻavae vae, Faʻavaʻa Itu Faʻatupu, Faʻalautelega Faʻalaʻau, Tulivae Tuck Crunches.

6. Filemu Paʻu Aʻafiaga, Fale Cardio Workout

E maualalo le aʻafiaga ole aʻoaʻoga ole fatu e aofia ai ma aoga lelei mo palenio le a fesoasoani ia te oe e faʻaaoga ai le sili atu numera o maso. O le polokalame e aofia ai le lua taʻamilosaga o le 10 faʻamalositino i taʻamilosaga taʻitasi. E taʻi 50 sekone le umi o faamalositino uma. Faʻamafanafanaina ma faʻamalulu-lalo leai.

faatinoina: 4 Torso Mimilo + 2 Kiki, X Squats, Deadlift Siaki, Luga & i luga Sitepu + Tootuli, telegese Squats + Mātau, filemu Burpees, Lima & vae paleni Taupega, 3 Mimilo + tuli luga, Fuafuak Faʻamau + Faaopoopoga, maulalo Laʻasaga Sitepu.

7. Aofaʻiga Tino Toning Low Impact Cardio Workout

Lenei cardio toleniga aofia ai lua taʻamilosaga o 10 faʻamalositino i taʻamilosaga taʻitasi. Taʻaloga taʻitasi e toe faia mo le 50 sekone i le va o seti o sina malologa. O nisi o faʻamalositino i lenei polokalame e mafai ona faʻataʻitaʻi ma dumbbells, e ui lava e faʻaali atu e Kelly ia latou e aunoa ma le mamafa faʻaopoopo.

Faatinoga: Paʻu i lalo, Squat, Lunge + Press, Push Up Walk + Back Bow, Bentover Fly, Reach, Squat + Rotation, Crisscross Knee Pulls, savali, tulei i luga, toe tago kiki, squat aapa

8. Maualalo Aʻafiaga Cardio Workout - Aofaʻiga Tino

O malolo galue i fafo faamalositino mai Tanielu ma elemeni maualalo aʻafiaga cardio. O le polokalame e aofia ai 6 kulupu o 2 faʻamalositino i kulupu taʻitasi o loʻo toe faia i liʻo e lua (ABAB format). O le ae galue i vaega maso uma, ma o le a faʻateleina le fatu ona o le tele o suiga i tulafono faʻatonutonu. Le polokalame ole faamalositino: 45 sekone galue 15 sekone malolo.

faatinoina: Slow Burpee, Side Lunge ma Reach, Plank ma Lift, Sumo Squat Calf Raise Side Plank Leg Lift, Side Plank Leg Lift, Deep Squat, Side Step Jumping Jack.

9. Calorie Blasting Low Impact Cardio Boot Tolauapiga

I lenei maualalo aafiaga trenirovka oe o le a maua 3 liʻo o toe faia faʻamalositino 10 faʻamalositino i taʻamilosaga taʻitasi. O faamalositino uma e umi se 50 sekone i le va o faamalositino e faamoemoe e malolo mo le 10 sekone. Faʻamafanafana ma malu-lalo iina, o lea o le polokalama o le a tumau sili atu i le 40 minute.

faatinoina: Slow Burpee, Rolling Back Crunch, Squats & Leg Lift, Knee Tuck & Leg Lift, Side Plank, Bike Crunch, Bridge, lateral Toe Touch Step Alternating Kick.

'maualalo aʻafiaga aʻoaʻoga toleniga mo amataina e FitnessBlender mo le 10 minute

O toleniga puʻupuʻu e tele ona aoga. Muamua, oe mafai ona faʻaopopoina i latou i soʻo se isi polokalame o le faʻaopoopo avega. Lona lua, e mafai ona e mulimuli ia i latou pe a fai e le lava le taimi mo lou malosi. Ae afai oe, i se isi itu, ia lava le taimi mo se toleniga, faigofie toe fai le ata 10-minute i nai vae ma le malologa o le 1-2 minute i le va o taʻamilosaga.

Faʻamolemole matau, nei puʻupuʻu o laʻititi aʻafiaga aʻoga aʻoga e leai se mafanafana-luga ma malu-lalo!

10. Faigofie ile Knees Kickboxing Blend

Lenei puʻupuʻu cardio toleniga faʻavae i luga o gaioiga o le kickboxing. E leai ni squats ma lunges, o lona uiga o le polokalama e matua saogalemu mo ou tulivae. Oe o le a faʻatinoina se faigofie tuʻufaʻatasiga o tuʻi ma aa e faʻataʻitaʻi ai le kickboxing. Naʻo le faʻatali mo oe 7 faʻamalositino mo 50 sekone taʻitasi.

Faatinoga: Kiki i Luma, Tapa i Tua, Tuli Maualuga Tuli, Punch ma Lean Lift, Maualuga Pepa + Kiki, Tapuni Au, Jab + Koluse + Tuli, Corkscrew Toe Paʻi.

11. Laʻititi Aʻafiaga Aʻafia Cardio - Le osooso

Le isi puʻupuʻu laʻititi aʻafiaga aʻoga faʻamalositino mo le tino atoa. Lenei polokalame aofia ai 3 kulupu o 2 faʻamalositino i vaega taʻitasi (ABAB faatulagaga). Oe o le a punouai i lalo o le polokalame: 40 sekone galue - 10 sekone malolo. Toetoe lava o faamalositino tuufaatasi. O le polokalama e mafai ona faigata pe a fai e te faʻaaogaina dumbbells.

faatinoina: Mati i le Nofoaga + Faʻalautelega, Slow Butt Kicker + Press, lateral Steps + Rows, High Knee Pulls, Step Throughs, Push Up + Extension.

12. Lafoga Aʻafiaga Leai-osooso Belly Fat Faʻamalositino Faʻamalositino

Lenei puʻupuʻu o le maualalo aʻafiaga aʻoga aofia ai 10 faʻamalositino o le a e faʻatinoina mo 50 sekone + 10 sekone malologa. E avatua e le polokalame le leo i le tino atoa, ae maise lava o le a aoga mea faʻapitoa maso autu.

Faatinoga: Warrior Lunges, Toe Touch Kick + Floor Tap High Knnees + Kick, Walk Down + Side Star, Torso Twists + Knee, Tricep Push Ups to Cobra, Bike Crunches, Back Bow Pulls, Flutterkicks + Leg Pulls, Leg Cross Bridges.

13. Maualalo Aʻoga HIIT Cardio Taʻaloga

Lenei vaitau o le maualalo aʻafiaga aʻoga TABATA aofia ai le aofaʻi naʻo le 4 faʻamalositino. Taʻaloga taʻitasi e faia i le 4 seti e tusa ai ma le polokalame o le 20 sekone galuega - 10 sekone malologa.

faatinoina: Upu Tulei i luga, Squats + Kicks, Faʻasolosolo Laʻasaga Laʻasaga, 3 Pusa + 2 Maualuga Tulivae Toso

14. Fat Burning Low Impact Cardio Faʻamalositino

Lenei toleniga aofia ai 9's maualalo aʻafiaga aʻoga, lea e alu i le 50 sekone. Faʻamalositino vave manuia le tasi i le isi, i le va o auala e toetoe lava leai se faʻalavelave.

Faatinoga: Maualuga Tulivae + Uunaʻi, Filemu Pepe, Itu Faʻataʻavale + Taamilo, Torso Twists + Squats, Laʻasaga Laʻasaga Laa + Curtsy Lunges, Tutu Crisscross Crunch + Squats, Squats + Toso, Lunges + 4 Faʻavaʻa.

FitnessBlender maualalo aʻafiaga aʻoga i le laulau

Mo lou faigofie, ofaina oe uma aʻoaʻoga i le tulaga o se laulau. Vasega i le laulau e i le tutusa faʻasologa na latou na tuʻuina atu i luga.

 igoataulaiumiCaloriesfaigata

ness		Faamasani mai
1Amata Tolauapiga Tolauapiga, Low Aafiaga Cardiolalo22 min115-1842leai
2Lelei Aafiaga Cardio Taʻaloga mo Tagata Amatatino atoa27 min120-2432ioe
3Lelei Aafiaga Amata Cardio Workouttino atoa27 min122-2252ioe
4Lelei Aafiaga Cardio Taʻaloga mo Tagata Amatalalo30 min.210-3302leai
5Laʻititi Aʻafiaga Aoga Cardio Bodyweight Taʻalogatino atoa22 min84-1683leai
6Filemu Galue Lelei Aafiaga Fale Cardio Workouttino atoa22 min132-2983leai
7Tino Tino Toning Low Impact Cardio Workoutlalo30 min.150-2703ioe
8Maualuga Aafiaga Cardio Workout Aofaʻiga Tinotino atoa30 min.155-2483ioe
9Calorie Blasting Low Impact Cardio Boot Tolauapigatino atoa33 min221-3863leai
10Faigofie ile Knees Kickboxing BlendKOR10 min.45-722leai
11Laʻititi Aafiaga Amata Cardio Leai Le osoosotino atoa10 min.43-692leai
12Lafoga Aʻafiaga Leai-osooso Belly Fat feʻaveaʻigaKOR10 min.40-802leai
13Low Impact HIIT Cardio Faʻamalositinotino atoa10 min.35-782leai
14Fat Burning Low Impact Cardio Faʻatasigatino atoa10 min.45-723leai

Afai e te manaʻo e faʻafaigofie le gaioiga, oe mafai ona tuʻufaʻatasia nei mea maualalo aafiaga cardio toleniga ma le malosi aʻoaʻoga. Mo se faʻataʻitaʻiga, vaʻai i la matou aoina o malosiaga polokalame ma dumbbells mo tulaga faʻamalositino uma:

Aunoa stock, Mo tagata amata, Cardio toleniga le maualalo aʻafiaga aʻoga

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