Faʻamalosi tino aoga mo le 21 aso mo le 20 minute mai ia Julia Bognar

Talu ai nei, na matou talanoa ai e uiga i toleniga Natalie ICO, lea e lauiloa i lona galulue faʻatasi ma Jillian Michaels. Lenei aso oe o le a feiloaʻi ma se isi faiaoga mai le 'au a Jillian ma ana toleniga Suiga o le 21 Aso

Anita Julia Bognar (Anita Julia Bognar), o se lauiloa faʻamalositino faiaoga, faiaoga, faʻataʻitaʻiga ma le silia i le 15 tausaga o le poto masani i le malosi. Tele tagata manatua Anita o se paʻaga Jillian Michaels, i le tele o ana polokalama, aofia ai 30 Aso Shred, Body Revolution, le Amataga Shred, Killer Buns ma Thighs.

Iulia ua i ai se taʻaloga tuai i le fanua o faletaalo ma siva. A o aʻoga i le aʻoga faʻauʻu, sa amata ona ia aʻoaʻoina vasega faʻamalositino kulupu (Taʻamilosaga, cardio, hip hop, yoga, Bernie toleniga i le nofoa), ma faʻasolosolo malie iloaina le tele o le malosi suia olaga o ana tamaiti aʻoga. Na fesoasoani ia te ia e filifili le matata o se faiaoga.

Lenei o Julia o loʻo galulue faʻatasi ma GymRa ma fausia polokalame mo leiloa pauna. Fautuaina oe e faʻataʻitaʻia lana toleniga 21 Aso Suiga e fausia ai se tino paee ma faʻamalosi tino. I le avea ai ma ulutala o le vitio-toleniga, ua faʻaigoa ia Julia, i le lumanaʻi o le a tatou valaʻauina o ia i lena.

21 Aso Suiga mai ia Julia Bognar

21 Aso Suiga o se vasega puʻupuʻu toleniga, fuafuaina mo 3 vaiaso. Iulia saunia se atoʻatoa avega luga o le tino atoa: ofaina mamafa ma cardio-aʻoaʻoga mo le susunuina gaʻo ma aveʻesea o faʻafitauli vaega. Vasega i se taimi puʻupuʻu, na o le 15-20 minute, ae matua eseʻese ma aoga.

O le faigata 21 Aso Suiga aofia ai 10 vitio: lua cardio toleniga tolu HIIT toleniga, toleniga mo suilapalapa ma pulu, toleniga mo aano, toleniga mo manava ma pulu, lua toleniga toleniga. Pei ona e iloa atu, ua sauni Iulia a eseʻese vasegao le a fesoasoani ia te oe e maua manifinifi ma toned tino.

E 21 aso le umi o le polokalame. O le faasologa o vasega o:

• Aso 1: I Le Fale Susunuina Gaʻo Cardio Faʻamalositino Blast Fat
• Aso 2: Ultimate Butt Lifting + Ab Toning Workout
• Aso 3: I le Fale Yoga Taʻaloga Faʻataʻitaʻi i le va o
• Aso 4: Fat Burning HIIT Cardio Workout
• Aso 5: Faʻamalositino Cardio Workout
• Aso 6: HIIT Taʻaloga Faʻatasi ma Dumbbells
• Aso 7: Tino Aofai Tino Faʻamalolo ma Foam Roller & Ball
• Aso 8: Killer Ab Faʻamalositino
• Aso 9: Sili I Le Fale Faʻamalosi & Thigh Workout
• Aso 10: Ultimate Cardio HIIT Taʻaloga mo Belly Fat Maliu
• Aso 11: I le Fale Yoga Taʻaloga Faʻataʻitaʻi i le va o
• Aso 12: Ultimate Butt Lifting + Ab Toning Workout
• Aso 13: Ultimate Cardio HIIT Taʻaloga mo Belly Fat Maliu
• Aso 14: Tino Aofai Tino Faʻamalolo ma Foam Roller & Ball
• Aso 15: I Le Fale Susunuina Gaʻo Cardio Faʻamalositino Blast Fat
• Aso 16: HIIT Taʻaloga Faʻatasi ma Dumbbells
• Aso 17: Killer Ab Faʻamalositino
• Aso 18: Faʻamalositino Cardio Workout
• Aso 19: Le Mea Sili I Le Fale Butt & Thigh Workout
• Aso 20: Fat Burning HIIT Cardio Workout
• Aso 21: I le Fale Yoga Taʻaloga Faʻataʻitaʻi i le va o

Pei ona e iloa atu, e le o faʻataʻitaʻia mai le faʻasologa o le faaiuga o le vaiaso. Ae 2 taimi ile vaiaso o loʻo e faʻatali iai o se toleniga malolo: Yoga ma Stretch Ultimate Total Tupe Faʻamalolo. Mo faʻamalositino oe manaʻomia dumbbells (1-3 kg) mo toleniga taʻitasi, ae o le tele o le vitio e faʻataunuʻuina e aunoa ma se lisi o oloa. I le tasi polokalame (Tino Aofai Tino Faʻamalologa) e manaʻomia foʻi se faʻaseʻe faʻapitoa, ae e mafai ona e suia lenei vitio ile faʻaloaloa / yoga.

Ua fuafuaina le polokalama toleniga tulaga ogatotonu. Ole tele o faʻamalositino e mafai ma amataina, ae o faʻamalositino ma faʻamalositino e leʻo fuafuaina lava mo le amataga. Afai e te manaʻo e faʻafaigata le vasega, ia na o le faia o vitio e lua i le aso, tuʻufaʻatasia le malosi cardio avega.

Le polokalame 21 Aso Suiga

1. I le Fale Susunuina Gaʻo Cardio Workout Faʻamalosi le Gaʻo (18 minute)

Cardio-training, e faʻavae i luga o elemeni mai martial arts. O loʻo e faʻatali mo tuʻi ma kiki e faʻateleina le tata o lou fatu ma gaʻo gaʻo. O le polokalama ua faʻaauupegaina ma faigofie faʻamalositino mai masani aerobics. E le manaʻomia ni faamaumauga.

2. Ultimate Butt Lifting + Ab Toning Workout (16 minute)

Faʻamalosi tino faʻamalositino faʻamalositino taulaʻi i maso o le itagava ma manava. O loʻo ofi Iulia i le amataga o faʻamalositino mo le maualuga o le faʻatinoina o maso ma faʻafitauli i vaega o faʻafitauli. E le manaʻomia ni faamaumauga.

3. I le Fale Yoga Taʻaloga Faʻalautele i le va o (16 minute)

O se lelei faʻamalositino toleniga o le a fesoasoani ia te oe e malolo ai maso pe a maeʻa faʻamalositino. Mai yoga i lenei polokalama a si, te tele o oe o le a galulue i le toso maso. E le manaʻomia ni faamaumauga.

4. Fat Burning HIIT Cardio Workout (23 minute)

Se seti o faʻamalositino ma faʻamamafaina i lalo tino. Oe fesuiaʻi plyometric drills ma faʻamalositino luga o le Mat e faʻapipiʻi suilapalapa ma faʻapologa. E le manaʻomia ni faamaumauga.

5. Fat Burning Cardio Workout Leai Mea faigaluega (20 minute)

Lenei cardio toleniga mo gaʻo mu ma paʻu leiloa. O loʻo e faʻatali mo ni osooso faigofie, ae ole umi maualuga o le a tumau mo le 20 minute. E le manaʻomia ni faamaumauga.

6. HIIT Taʻaloga Faʻatasi ma Dumbbells (22 minute)

Avanoa HIIT-toleniga e fesuiaʻi cardio ma malosi faamalositino ma dumbbells. O le vasega malosi, ae avanoa mo le saoasaoa. Oe o le a manaʻomia dumbbells.

7. Killer Ab Workout (18 minute)

Lenei vitio ua fuafuaina mo togafitiga o le atoa maso maso. Julia ofaina faʻamalositino i le tu, pepelo ma i le tulaga o le pa. E fesoasoani faʻamalosi maso manava, tua ma tua maso. Manaʻomia se pea o dumbbells.

8. Ultimate I Le Fale Butt & Thigh Workout (18 minute)

Ole aʻoaʻoina lelei mo maso o suilapalapa ma pulu o le a fesoasoani ia te oe e galue lelei ai i le vaega pito i lalo o le tino. O le afa muamua o le toleniga o loʻo tu ma faʻatali mo oe: squats, lunges ma plyometric. I le afa lona lua o le ae faia Pilates faʻamalositino luga o le Mat. E le manaʻomia ni faamaumauga.

9. Ultimate Cardio HIIT Workout for Belly Fat Loss (20 minute)

Bosu toleniga mo le pa'ū mamafa ma maso maso. Oe o le a fesuiaʻia plyometric ma faʻamalositino faʻamalositino ma dumbbells, faʻatagaina oe e susunu kalori ma faʻaleleia le lelei o le tino. Manaʻomia se pea o dumbbells.

10. Tulaga Aofaʻi Sili Tino Faʻamalolo ma Foam Roller & Ball (40 minute)

Lenei faʻamalositino mai se isi faiaʻoga Kelsey ma se faʻaseʻe faʻapitoa e fofoa ma faʻamalolo maso. Afai o ia te oe lenei tifaga leai, na o le sui o lenei vitio i luga o le faʻaloaloa poʻo le yoga. Mo se faʻataʻitaʻiga, vaʻai i le polokalame, 3 Week Yoga Retreat.

O le 21 Day Transformation polokalama e talafeagai mo le lautele lautele o feutanaiga. Oe mafai ona faʻataʻitaʻia lenei seti pe a fai na umi sau malologa mai le aʻoga pe faʻatoa amataina toleniga i le fale.

Tagaʻi foʻi: BeFiT Malosiʻaga: faigata HIIT-toleniga mo le tino atoa.