Bunny Slope Beginner Workout: faigata o 2 masina mo amata mai Suski Lite

Afai oe faʻatoa amata ona faia toleniga i le fale ma filifili se faigofie polokalama mo amata, faʻataʻitaʻia le seti seti mai Suski malamalama Bunny Slope Amata Faigaluega. Lenei 9-vaiaso vasega puʻupuʻu a maualalo aʻafiaga aʻoga mo tagata amata, lea e ofoina fua mo le leai i luga o le youtube channel ZuzkaLight.

Faʻamatalaga faʻamatalaga o le Bunny Slope mai Suski malamalama

Zuzka malamalama (o se tasi o sili ona taʻutaʻua faʻapitoa i le fale toleniga), masani lava ofaina maualuga-malosi aʻafiaga faʻamalositino. Ae o loʻo i ai Suzanny aoga faʻalelei tino e faʻatagaina ai oe e koleni i le fale e oʻo lava i tagata amata. Mo lesona i luga o le Bunny Slope Beginner Workout, oe le manaʻomia ni toleniga poto masani. O le faigata aofia ai faigofie a maualalo aʻafiaga vasegalena fesoasoani e faʻaalu ai le mamafa ma aveʻese vaega faʻafitauli. O le polokalama e lelei foi mo tagata e mamafa tele ma tagata e taʻitaʻia se le gaoia olaga.

Fautuaina e le Bunny Slope e faʻafaigata se alualu i luma alualu i luma i le faigata. E te amata i le faʻamalositino sili ona faigofie, ae a o e tuputupu aʻe lou malosi faʻamalosi tino ma tumau vasega o le a sili atu ona faʻafaigata. Totonu o le 9 vaiaso o le a e toe faia le faʻamalositino i le tele o taimi, o le a fesoasoani ia te oe e fetuʻunaʻi i le avega ma mataituina lo latou alualu i luma.

I le aotelega, o le polokalama aofia ai 20 puʻupuʻu toleniga mo le 15-25 minute. Le polokalama e le aofia ai aso o malologa, oe o le a faia i aso uma! Ae aua le popole Zuzka malamalama faʻaaogaina agamalu avega, lea o le a fesoasoani e aloese mai pretensiousness. O toleniga i aso uma o le a sili ona aoga mo le mauaina o tulaga maualuga lelei mo 2 masina o toleniga. Ona o le faigata o Bunny Slope, oe o le a fausia ai se mautu Faavae mo nisi pisinisi ausia.

Le lelei o le polokalama:

• Atoatoa mo amata ma i latou ua leva ona malolo i le malosi.
• Taimi puupuu toleniga (15-25 minute).
• O le polokalama e alualu i luma i faigata (mai vitio faigofie i sili atu faigata).
• O le toleniga aafiaga maualalo e aunoa ma le osooso.
• E i ai le kalena sauni mo 2 masina.
• O le polokalame e aofia ai le 20 vitio eseese.
• O le faigata o le a fesoasoani ia te oe sauniuni mo sili atu malosi aʻoaʻoga.

Mo vasega o le a e manaʻomia masini faʻaopopo: dumbbells 1-2 kg, fitball (mo nisi vitio), faʻamalositino fusi (mo vitio mulimuli ane i le masina lona lua). Ua fautuaina e Zuzka e faasolosolo lava ona faateleina le mamafa o dumbbells a o e alualu i luma i le polokalame, o le a fesoasoani ia te oe ia ausia atili mai le aʻoga.

Zuzanna faʻatagaina vasega e aunoa ma se mafanafana, ae ia manatua, o se lelei faʻamafanafanaina i luma o toleniga aua lava le soona faʻaoga. A maeʻa se toleniga, aua neʻi galo ona faʻaloaloa ma malolo maso pe a maeʻa le faʻamalositino.

Faʻamafanafanaina aʻo leʻi faʻamalositino:

Faʻaloaloa pe a maeʻa se toleniga:

Afai e te lesitala i luga o le 'upega tafailagi aloaia Suski malamalama, o le a faigofie ona mataʻitu latou alualu i luma i toleniga. Zuzanna ofo atu oe e faia a latou faʻafiafiaga pe a maeʻa vasega taʻitasi: le aofai o toe fai or taimi ua teʻa , faʻalagolago i le faʻapitoa toleniga. I luga o lana 'upega tafaʻilagi o loʻo i ai se laulau faʻapitoa na faia uma manaʻoga taua. Lenei o le a faʻatagaina ai oe e vaʻai ma le manino au iʻuga.

• Faʻamalositino i taimi laʻititi: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Faʻamalositino mo taʻitaʻi maualuga: # 4, # 5, # 6, # 14, # 15, # 16

O le mataʻituina faifai pea o au iʻuga e fesoasoani e aloese mai le le mautonu i au toleniga ma alualu i luma i taimi uma. I se faʻaopopoga, e faʻaosofia ai oe i lona maualuga, lea e mautinoa lava, e saofaga i nisi mea vave sini ausia. Ae e mafai ona na ona e mulimuli i se vitio e aunoa ma le faʻaopopo i le teuga tupe. Vaʻai foʻi: Faigata Amata mai Suski moli mo tulaga muamua ma tulaga lua.

Bunny Slope Amata Toleniga: vitio uma

1. Bunny Slope Faʻamalositino # 1 (22 minute)

Mea faigaluega: dumbbells

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina tuli i luga i tua x 20 vae siitia, Toe siʻi vae i luma vae tap x xx)
• Lima, Tauʻau, ma le Tua (Faʻamamaina o Bunny Slope x 20, x 20 Faʻasasaʻo i Luga, Punou I Lalo x20)
• Abs (Lagolago e nofo i luga tulivae fusi x 20, Faʻalo le iʻu i Faʻaloaloa vae vae fesuiaʻi itu x 20, uila x 20, Laulau pito i luga Crunch x 20)

2. Bunny Slope Faʻamalositino # 2 (25 minute)

Meafaigaluega: dumbbells, nofoa.

• Butt & Legs (itu punou x 20 e squat, i Deadlift mulivae siitia x 20 x 15/15 Stationary Lunge, deadlift, Itu lunge x 20 alternating)
• Tua, tauʻau ma lima (Curls to lateral siitia x 10, x 20 diagonal punch, Tootuli laina x 20/20, pusa fetaomi x 20)
• Abs (X20 seleulu, i totonu ma fafo x20 tulivae, Tootuli taofi x 20 faitauga i luga o vae taitasi, siitia tulilima plank x20)

3. Bunny Slope Faʻamalositino # 3 (20 minute)

Mea faigaluega: dumbbells, fitball.

• Sumo Squat x 20
• Luga & Tua 10/10 tamaʻi tamaʻi pupu ua siʻi aʻe
• Alalaupapa x 20
• Paʻu x 20/20
• Bicep curls swiss polo x 20
• DB diagonal siitia swiss polo 10/10
• Tricep Faʻateleina x 15
• Faʻataoto DB siitia i luga x V 10/10
• Siʻi e Superman le 20 alt.
• Suʻa le polo Suiselani i luga ole x 20
• Tuʻu le polo x 10
• Tootuli suilapalapa siitia i luga le Manu taifau x 20 alt

4. Bunny Slope Faʻamalositino # 4 (17 minute)

Mea faigaluega: dumbbells

• Lungeina o fua i le tamaʻi povi sii 10/10
• Tasi vae alalaupapa i le Windshield wiper 10/10
• Sasaʻe faʻapipiʻi x 20
• Tasi le vae tootuli tulei i luga x10 alt
• Pepe x 10

5. Bunny Slope Faʻamalositino # 5 (19 minute)

Mea faigaluega: dumbbells

• Na faʻatupuina e Heel le Sumo Squat x 10/10
• Itu i le Itu squat x 12
• Deadlift i le DB luga faʻalauteleina x10
• Laupapa i luga x 10
• avanoa i le alalaupapa tulivae fusi x10

6. Bunny Slope Faʻamalositino # 6 (17 minute)

Mea faigaluega: dumbbells

• Faʻaseʻe ma mimilo luga o loʻo lolomi x 12 alt.
• Luga i tua / tua lunge ma DB curl x 5/5
• Tootuli mulivae siʻi i luga (x5) i tootuli tulei i luga x 6 seti
• Tootutuli itu itu fusi vae siitia x 10/10
• Luga o le tauʻau (x5) / Faʻamau i luga (x5) x 5 seti

7. Bunny Slope Faʻamalositino # 7 (16 minute)

Meafaigaluega: le manaʻomia.

• Alalaupapa x 20
• Aau x 10 (fata i luga fatafata, tasi vae siitia)
• I totonu ma fafo o le alalaupapa x 20
• Koluse tapuvae mulivae siitia 20/20
• Tasi le Alalaupapa Tasi ma le fesuiaʻi o tulivae tuck x 20
• Faʻamau i luga le vae o le siʻusiʻu x 20
• Itu Crunch x 20/20
• Pipi i luga e tootuli tulei i luga x 10

8. Bunny Slope Faʻamalositino # 8 (22 minute)

Mea faigaluega: dumbbells

• Faaseʻe le vae i luga x 20
• Itu sitepu laa luga laa laa i tua tulivae x 10/10
• Siʻi i totonu o le suilapalapa x 20/20
• Faʻalautelega vae vae atigi x 20/20
• Papatusi tulivae taga 20

9. Bunny Slope Faʻamalositino # 9 (24 minute)

Mea faigaluega: dumbbells

• Luga lupe tulivae luga x 10/10
• Siʻi i luga / luma faʻateʻe / squat & fetaomi x 10
• Lavea tootutuli vae siitia x 20 + 10 x tumau lunge (toe fai i luga o isi vae)
• Dumbbell V-siitia i luga i le Bridge x 20
• O loʻo mamafa i luga o le criss-cross crunches x 20

10. Bunny Slope Faʻamalositino # 10 (20 minute)

Mea faigaluega: dumbbells, fitball.

• Deadlift i le Squat ma le polo i luga x 15
• DB laina x 15
• Tulei luga x 15
• Siʻi vae o le pepe pepe x 15
• Fatafata fatafata x 15
• Siʻi i luga le suilapalapa x 15
• Criss Cross mamafa mamafa 16

11. Bunny Slope Faʻamalositino # 11 (21 minute)

Meafaigaluega: fitball.

• Circle Squats ma le polo Suiselani x 10
• Tu i luga tamatamaʻi vae x 10/10
• Tua Faʻaopoopoga x 10
• Tulei i luga x 10
• Suetena Ball suilapalapa kolosi luga x 10 alt.
• Suiselani polo polo hamstring x 10

12. Bunny Slope Faʻamalositino # 12 (19 mins)

Mea faigaluega: dumbbells, fitball.

• V - sitepu faʻaseʻe ma se curl / Deadlift x 10
• Tootuli suilapalapa siitia i luga tauau fetaomi x 20
• Tootuli i tua kiki 20/20 (glutes)
• Laina tutusa i le faamalositino polo x 10
• Savali i fafo Tulei luga luga faamalositino polo x 10

13. Bunny Slope Faʻamalositino # 13 (19 minute)

Mea faigaluega: dumbbells, fitball.

• Siʻitia Curtsy lunge vae siitia x 10 alt.
• Siʻitia Sumo Squat ma fusi e oʻo i luga autafa sisi x 10
• Siʻi vae o le pepe pepe e faʻamalosi i luga le faʻamalositino polo x 10
• Sii i luga le fatafata fetaomi i le faamalositino polo x 10
• Tutu i luga vae vae x 10

14. Bunny Slope Faʻamalositino # 14 (18 minute)

Meafaigaluega: le manaʻomia.

• Faaseʻe le vae i luga x 12
• Siʻi i luga le suilapalapa x 20 + 20 i le pito i luga
• Tulivae vae lagolagoina itu itu siitia 10/10
• Tootuli tulei luga x 10
• Faʻaopopo vae ile maualuga laupapa x10 / 10

15. Bunny Slope Faʻamalositino # 15 (19 minute)

Mea faigaluega: dumbbells

• Itu i le Itu squat ma mulivae siitia x 10 alternating
• Lunge itu na loloʻu ile laina x 10 feauauai
• Fusi tulivae fusi tuli i luga x 10 fesuiaʻi vae
• Faʻafefe sikuea x 10
• Papa nofo i luga x 10

16. Bunny Slope Faʻamalositino # 16 (17 minute)

Mea faigaluega: faʻamalositino paʻu faʻamau.

• Itu i le Itu sitepu ma le paoa paʻu x 12
• Tulei i luga i le Plank x 10 v sitepu
• Faʻataʻoto vae e ala ile paoa malosiaga 20/20
• Seleulu faalava x 20
• Ia siʻi i luga le suilapalapa tusitala x 20

17. Bunny Slope Faʻamalositino # 17 (22 minute)

Mea faigaluega: faʻamalositino faʻamalositino fusi, dumbbells.

• Itu lunge deadlift x 20 alt.
• Paʻu ma le paʻu uila x 20/20
• Tasi le vae tootuli tulei i luga x 10/10
• Siʻi i totonu o le ogavae ma le Paʻu Malosi 20/20

18. Bunny Slope Faʻamalositino # 18 (19 minute)

Meafaigaluega: faʻamalositino fusi, dumbbells, fitball.

• Siʻi i luga le mulivae siʻi i luga x 15
• Nofoaga Lunge 15/15
• Sumo Squat x 15
• Laʻau Lagolagoina Hip Suauu x 20 alt. - faʻavalea
• Dummbell V-sii ia Hip Siʻi i luga le faamalositino polo x 20 - auvaʻa i luga
• Criss Cross Weight mamafa crunch luga faamalositino polo x 20 alt.
• Tuʻu le polo x 10
• Faʻavae i luga le tulivae Heel ma le Power band x 15/15
• Paʻu ma le Paʻu Paʻu x 20/20 (siʻi i luga tuli)
• Wide Legged suilapalapa sii i luga ma le paoa mana e mamafa nofo i luga x 20

19. Bunny Slope Faʻamalositino # 19 (14 minute)

Mea faigaluega: faʻamalositino faʻamalositino fusi, dumbbells.

• Siʻi i luga vae (x3) i le itu i autafa squats (x3) ma paoa mana x 10 seti
• Faʻafoʻi squat x 15
• Luma i tua / tua i tua lunge 10/10
• Faapipiʻi ma fetaomi x 15
• Toso i luga / 3 togi tulivae x 10 alt. vae
• Clam i le itu crunch 10/10
• I le mamafa mamafa suiluga x 15 mulivae tago

20. Bunny Slope Faʻamalositino # 20 (23 minute)

Mea faigaluega: dumbbells

• Curtsy Lunge i le Squat x 20 alt
• Itu Lunge Faʻamau i luga o le laina x 20 alt
• Faʻapaleniina Squat i luga o le fale Press x 20 alt.
• Uunaʻi i luga Santana x tulou x 10
• Seleva Faʻapaʻu (x3) Faʻavae vae vae x 20

If o oe o se amataga, e fautuaina e te uaʻi atu i polokalame nei:

• Amata Moni: o se 8-vaiaso seti o toleniga mo le amataina
• YOUv2 mai Leandro Carvalho: polokalama lelei mo tagata amata!
• 14's maualalo aafiaga cardio toleniga mai FitnessBlender mo amata

Sauni polokalama Mo amataina I le mamafa leiloa