Mataupu
BeFit I le 30 Extreme Workouts o se faigata o toleniga vaʻavaʻa ogaoga ma dumbbells faia e faʻaititia ai le mamafa ma faʻaleleia le tulaga lelei o le tino. E saoloto fua le polokalame ma e maua fua i le Youtube.
Faʻamatalaga faʻamatalaga BeFit I 30 Sili Atu Taʻaloga
O le polokalame na atiaʻe e se faitotoʻa faʻamalositino faʻapitoa i le BeFit e faʻaleleia atili ai lou tino ma faʻalelei le tino o le tino. O le faigata aofia ai ogaoga vaitaimi toleniga e taulaʻi i le atinaʻe o malosi, gaioi ma tumau. Oe o le a susunuina gaʻo, faʻamalosia maso ma faʻaleo le tino ma maua fua 20 minute toleniga.
O vasega e aʻoaʻoina e tagata popoto faʻapitoa mo le soifua maloloina ma faiaʻoga faʻamaonia o Scott Herman ma Susan Becraft. Latou te taʻitaʻia oe se polokalame e tolu masina ma sauniuniga toleniga kalena. Mo le 90 aso o le a mafai ai ona e faʻaalu le pauna, susunu le gaʻo o le tino, faʻatelevave le metabolism ma maua ni faʻaiuga lelei. Soʻo se 30 aso o le a tulaʻi ai le tulaga o faigata o le vasega, o le mea lea o le a e alualu ai i luma ma faʻaleleia lou faʻamalositino malosi.
Mu i le Paʻu: 12 puʻupuʻu toleniga mo le tino atoa mai BeFit
O le faʻalavelave e fausia i luga o se tuʻufaʻatasia o aerobic ma le malosi toleniga. O le tuʻufaʻatasiga o le BeFit I 30 Extreme Workouts e aofia ai le 9 eseʻese o ata vitio: tolu i vaega taʻitasi. O toleniga uma pe a ma le 20 minute. Mo faʻamalositino oe o le a manaʻomia dumbbells, filifili se mamafa faʻavae i luga o latou gafatia mai 1.5 kg ma luga. Polokalame mai le BeFit talafeagai mo tulaga ogatotonu ma luga atu.
BeFit I le 30 Extreme Workouts o se faigata faigata toleniga ma masani masani masani, ae naʻo sina taimi puʻupuʻu. E mautinoa e toʻaitiiti e faʻatautaia mo 90 aso, ae mo se suiga, o nei vasega o le a fetaui lelei ia oe. O faiaoga ia Scott ma Susana e le mafai ona taʻua naʻo i latou e faaosofia, ae e matua lelei lava latou faia la latou galuega.
Le laʻititi BeFit I 30 Extreme Workouts
Kalena o vasega manatu oe o le a toleni 4 taimi i le vaiaso. Afai e te le fuafuaina e mulimuli i le polokalama mo 3 masina, oe mafai ona filifilia se eseʻese lesona, faʻamoemoeina i ou manaʻoga. Matou te tuʻuina atu oe faamatalaga o vitio uma e iva, lea na aofia ai ma le mea moni BeFit I 30 Extreme Workouts.
E aofia ai sauniga taʻitasi tele taʻamilosaga o faʻamalositino, O le faʻamalositino umi mo le 60 sekone ma e le toe faia. E oʻo lava i toleniga ma se taulaʻiga luga o se faapitoa faʻafitauli eria tele lava aofia ai atoa-tino.
Le tulaga muamua (Level 1)
1. Aofaʻiga Tino Faʻamalosi Pauna Faʻamalositino
Vaʻaoga cardio workout e susunuina gaʻo ma faʻateleina le tumau. Aofia ai 3 taʻamilosaga o 3 faʻamalositino taʻitasi, malolo i le va o faʻamalositino - 30 sekone. A maeʻa tolu taʻamilosaga faʻatali mo oe 2 faʻamalositino faʻamalositino mo maso manava. E le manaʻomia ni faamaumauga.
sauniga: Tulivae Maualuga, osooso Jacks, Burpees, Skaters, Squat, Hop, Toe jumps, Heisman, Hot Feet, Mountain Climbers, Bikes, Floor Wipers.
2. Faʻamamaina le gaʻo ma le Abs Workout
Toleniga mo le susunuina gaʻo ma faamalosia maso manava. Aofia ai le 4 taamilosaga o le 3 faʻamalositino taʻitasi ma le malologa 30-sekone i le va o faʻamalositino. Oe faia faʻamalositino eseese filifiliga mo le paʻu: tu, taʻoto i tua, i le tulaga o le pa. Oe o le a manaʻomia se pea o dumbbells.
sauniga: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Bikes, Ty Flips, Plank Outside Knee Drives, Laulau i luga .
3. Faʻamalositino o le vae, o le suilapalapa ma le faʻamau
Polokalame ma le faʻamamafaina i lalo tino: vae, ogavae ma papa. Faʻaopopo aofia ai lou pito i luga tino ma autu. O le sauniga o le a aofia ai 3 taʻamilosaga o 3 faʻamalositino taʻitasi ma le 30-sekone malologa i le va o faʻamalositino. I le iʻuga, faʻatali mo oe ni faʻamalositino mo maso o le manava. Oe manaʻomia se pea o dumbbells.
sauniga: Squat Press, Stiff-Leg Dead Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, lateral Squat, Alternating Reunge Lunge, Reverse Fly With Leg Lift, Swimsers, Russian Twists, alternating Leg Drops.
Le tulaga lua (Level 2)
4. Aofaʻiga Tino Faʻamalositino Toleniga
Videothreesome mo gaʻo mu ma atinae tumau, lea e aofia ai aerobic, plyometric ma faʻamalositino faʻamalositino mo le tino atoa. Vasega aofia ai 3 taʻamilosaga o 3 faʻamalositino taʻitasi, i le va o faʻamalositino e tatau ona malolo i le 30 sekone. E le manaʻomia ni faamaumauga.
sauniga: Oso Faʻaseʻe Skier, Groiners, Plank Push-Ups, Double Tuck, lateral Shuffle Drop, Hop Hop Tuck, Planks Salutes, Butt Kicks, Fast Feet Sprawl, Salute Groiners.
5. Cardio Ab Blast Faʻamalositino
Filemu toleniga mo maso autu o le manava ma o le avega faʻaopoopo i le pito i luga o le tino. Faʻaaofia ai le 3 taʻamilosaga o le 3 faʻamalositino taʻitasi ma le malologa 30-sekone uma maeʻa faamalositino. A maeʻa tolu taʻamilosaga o le ae maua 2 faʻamalositino faʻamalositino. Oe o le a manaʻomia se pea o dumbbells.
Faamalositino: Tolu Squat w/ Dumbbell, tūlei Up i Laupapa, Crunch Itu, Paʻu vae vae, fatafata Press, Itu V-luga, Fetu lateral laupapa, fesuiaʻi vae felelei, Triple Crunch, tulilima Plank taofi, Superman.
6. Faʻamalositino Tino Lalo
Polokalame ma le faʻamamafa i tino i lalo, ae o le ae faʻaogaina foi le autu, lima ma tauʻau. Aofia ai le 4 taamilosaga o le 3 faʻamalositino taʻitasi, i le va o faʻamalositino 30 sekone malolo. Le taʻamilosaga mulimuli e galue ai i nusipepa. Oe o le a manaʻomia se pea o dumbbells ma se nofoa.
Faamalositino: Luma Squat Press, Single-Leg Dead Lift, Renegade Row, Bulgarian Split Squat, Bridge W / Pull-Over, Plank W / Row & Fly, Reverse Lunge, alternating lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
Le tulaga tolu (Laʻasaga 3)
7. Sili Atu Aofaʻi Tino Tino Fatunuʻu Faʻamalositino
Vaitaimi malosi cardio workout mo le tino atoa o loʻo faʻaaogaina ai se tuʻufaʻatasia o gaioiga, plyometric ma aerobic faʻamalositino. O le sauniga o le a aofia ai 3 taʻamilosaga, 4 faʻamalositino i taʻitasi, i le va o faʻamalositino 15 sekone malologa. Oe o le a manaʻomia se tasi dumbbell.
sauniga: Tulei Jerks, Squat Jump, Maualuga Tulivae Paʻu, Burpees E Toso I Luga, Nofoaga Tasi Paʻu, Nofofua vae Faʻamau, Mountain Aʻeaʻe i Burpees, Plank Tuck-Ins, Mana Jacks, Faʻafesuiaʻi Faʻafefe, Pusa ma Taamilosaga, Rotating Jump Lunges, One Leg Squat Taofi.
8. Tino Sili Malosiaga Faʻamalositino Workout Lalo Vaega
Faʻavaega polokalama e tuʻufaʻatasia malosi faʻamalositino ma le dumbbell ma malosi plyometric faʻamalositino e faʻatupuina ai le fatu fua ma mu gaʻo. E te maua le 4 taʻamilosaga o le 4 faʻamalositino i taʻitasi, i le va o faʻamalositino 15 sekone malolo. E tele foʻi osooso pei o faʻamalositino talu ai, ae e iai faamalositino e galue ai maso. Oe o le a manaʻomia se pea o dumbbells.
sauniga: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Retraction, Alternating Switch Lunge, lateral Bounding Hops, Bilateral Snatch Lunge, Nofofua-Koluse Koluse i Tua, Bridge Bridge, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. Extreme Cardio Abs Fat Blast Faʻamalositino
Lenei cardio faamalositino aofia ai le faʻamamafaina i luga le galuega a Cora. I se faʻaopopoga i faʻamalositino faamalositino faamalositino, oe o le a faʻamalosia maso manava ma faʻamalositino ma tutu ma taʻoto i luga o le foloa. Vitio aofia ai 3 taʻamilosaga o le 4 faʻamalositino taʻitasi. I le va o faʻamalositino o le a 15-sekone malologa. Oe o le a manaʻomia se tasi dumbbell.
sauniga: Plie Jump Squat, Maualuga i le Maualalo, Malosi Luga, Malosiaga V-Up, Swing 90 Turns, Jump Side Kick, Stir the Pot Lunges, Boat Rotations, Lusia, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
Oe mafai ona filifilia taʻitasi vitio pe alu i le kalena. Faʻamalositino masani ma BeFit I 30 Extreme Workouts o le a fesoasoani e aumaia oe latalata i fomu lelei.
Faitau foi: 8 lelei toleniga mai faiaoga eseese i aso uma Burn
Sauni polokalame, I leo ma maso tuputupu aʻe, Vavalalata toleniga Faʻatasi ai ma dumbbells