Malosiaga Cardio & Malosi Faʻasologa: o se faigata o puʻupuʻu malosi toleniga ma Zuzka malamalama

E te manaʻo e faʻaalu le pauna, faia naʻo le 10-15 minute i le aso? E mafaia, pe a fai e a faiaoga Zuzka malamalama. Taumafai faigata faʻamalositino malosi toleniga mo le tino atoa ZCUT Mana Cardio & Malosi Faʻasologa.

Faʻamatalaga faʻamatalaga ZCUT Mana Cardio & Malosi Faʻasologa

Zuzka malamalama e le o se tasi o na faiaoga o le na o mai ma fou ma muamua aʻoaʻoga. O ana polokalame e masani ona aofia ai se seti masani o faʻamaonia, ae matua malosi faʻamalositino. Zuzanna avea o se faʻavae le lelei tuai plyometric, lea o le a faia ai lou fatu tataina ma susunuina lelei le gaʻo. Ina ia maeʻa ana toleniga e le manaʻomia foi i se vitio, e mafai ona e puʻeina le faʻasologa o faʻamalositino ma le numera manaʻomia o toe fai, ma na ona faia e aunoa ma le faʻasino i le gaioiga i luga o le lau.

ZCUT Mana Cardio & Malosi Faʻasologa - o se faigata o puʻupuʻu malosi HIIT toleniga faʻatatau i mumu kalori, o le faʻaititia o le leo ma maso maso. E aofia ai le 2 faʻasologa o lesona: Malosiaga Cardio (cardio toleniga) ma Malosi Malosi (mamafa toleniga). Zuzka malamalama e vaivai ma tuusaʻo sitaili, o le a ia le maua le "aloalo" ma faaosofia. O le faiaoga e aʻoaʻoina le tasi, ma o le vitio na taofiofi lava i le teuteuga. Ae mo i latou e fiafia i ni toleniga faigata, o taimi uma e faʻatatau i le ausiaina o iʻuga ua maeʻa maeʻa lelei.

ZCUT Mana Cardio Faʻasologa

Le polokalame ZCUT Mana Cardio Series mai Suski malamalama aofia ai 12 "o toleniga". Toleniga ma le mamafa o lou tino e aunoa ma ni masini. Lalo o puipui o loʻo faʻamalositino na aofia i toleniga taʻitasi:

  • Toleniga 1 (10 minute): taimi Lui (50 Burpees Aofai, 10 oso Tucks, 20 tausaga oso Lunges, 30 aʻa Ups, 40 Jack Kiki).
  • Toleniga i aso uma. 2 (15 minute): taimi Lui (10 Pagota aumai Taualuga 20 Aotelega Squat Osooso, 30 itū māmā Osooso, 40 Faʻaseʻe, 50 Pendulo, 60 Maualuga-tulivae Lave i Plank, 70 tausaga Plyo Osooso).
  • Toleniga 3 (10 minute): 10 min AMRAP (10 Lateral Jump Burpees, 10 Mule Kicks, 20 Crab Toe Touch, 10 Ab Splitters). E manaʻomia se ituaiga tulaga e mafai ai ona e osooso (oe faʻitalia).
  • Toleniga 4 (13 minute): 5 faataamilo o Tabata Toleniga (180 ° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jumps).
  • Toleniga 5 (10 minute): Taimi luitau-4 faataamilo (10 Broad Jump Burpees, 20 High Knee Chair Toe Touch, 10 Tricep Chair Dips). Mo vasega e te manaʻomia se nofoa.
  • Toleniga 6 (10 minute): 10 min Toleni Toleni (Low Jacks Flying Jump Lunges, Itu Burpees, Superheroes).
  • Toleniga 7 (10 minute): 10 min Toleni Toleni ( Sumo Jump Squat to Normal Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
  • Toleniga 8 (15 minute): Luʻi o le Taimi 3 Rauna (Burpee ma High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
  • Toleniga 9 (12 minute): Luʻi o le Taimi 2 Rauna o (20 Jump Squats & Leg Lift, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
  • Toleniga 10 (12 minute): Luʻi o le Taimi 2 Rauna (10 Tauvaga 180 ° Burpees, 20 Low Jacks, 20 Bicycicle).
  • Toleniga 11 (14 minute): Luʻi o le Taimi 3 Rauna (10 Maualuga Maualuga & Tulei luga, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jumps, 20 Pike Hops).
  • Toleniga 12 (14 minute): Luʻi o le Taimi 2 Rauna (10 Itu Faʻatau & 1 Tauvaga Burpee, 20 Mauga Mauʻapeʻa & Faʻaʻalo 10 Pike Oso oso & Itu Itu Luga).

O toleniga uma e tutusa tutusa ma le tasi. Zuzka malamalama aofia ai plyometric, aerobic ma faʻamalositino faʻamalositino, pei o le tulei-UPS, osooso, lunges, burpees, faʻamalositino mo paʻu, ma isi Oe lava vitio "toleniga" taimi umi umi: muamua, Zuzanna faʻamatalaina le faʻavae o faʻamalositino ma le saʻo metotia. I le lumanaʻi e mafai ona faʻamavaeina lenei vaega.

ZCUT Malosi Faʻasologa Malosi

Le polokalama ZCUT Malosi Faʻasologa Malosi mai Suski Lite aofia ai foi 12 "o toleniga". Mo lesona uma o le ae manaʻomia se pea o dumbbells (2 kg), ma i nisi vitio, oe o le a manaʻomia foi se nofoa (oe mafai ona faʻaaogaina se sitepu tulaga). Lalo o puipui o loʻo faʻamalositino na aofia i toleniga taʻitasi:

  • Toleniga 1 (11 minute):taimi Lui 2 faataamilo (10 Manmakers, 10 Fa-Point Punch, 100 Itu Hops, 50 Weight Squats).
  • Toleniga 2 (11 minute):taimi Luʻi-4 Faʻataʻamilomilo (10 Lunges i Luma-i Luma, 10 Santana Push Ups, 10 Tauvaga Burpees).
  • Toleniga 3 (15 minute):taimi Luʻi - 4 faataamilo (10 Luga Oomi masini 10 Itu Burpees & Uunaʻi Luga, 10 Pike Press Tulivae Tucks, 10 Lunge & mimilo).
  • Toleniga 4 (13 minute):taimi Lui 3 faataamilo (10 Weight Pistol Squats, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
  • Toleniga 5 (14 minute):Luʻi o le Taimi 3 Rauna (20 Laa i Luga ma Dumbbells, 10 Laasaga Toe Fa'afouga, 10 Tu'uli loloto, 20 Su'ega Dumbbell Su'i). E te manaʻomia se nofoa.
  • Toleniga 6 (12 minute):Luʻi o le Taimi 3 Rauna (10 Burpee Step Ups, 30 Round Kicks with Backward Lunges, 10 Elevated Planks with Leg Lift, 10 Tricep Dips with Leg Lift). E te manaʻomia se nofoa.
  • Toleniga 7 (16 minute):Luʻi o le Taimi 3 Rauna (24 Wood Chops, 10 Plank Jumps & Push Up Side, 30 Leg Bridges ma Dumbbells, Burpees 10 Knee Hug).
  • Toleniga 8 (13 minute):Luʻi o le Taimi 3 Rauna (30 Tuvae Nofofua Tu i luga, 20 Faʻamau Maualuga Maualuga Maualuga, Faʻamau i Nofoaga 12, 10 Faʻamau Maualuga Maualuga Maualuga). E te manaʻomia se nofoa.
  • Toleniga 9 (13 minute):Taimi luitau-4 faataamilo (10 Weights Squat Hops, 10 Inverted Push Press, 10 Push Press with Dumbbells, 10 Tauvaga Burpees). E te manaʻomia se nofoa.
  • Toleniga 10 (12 minute):Luʻi o le Taimi 2 Rauna (12 Lunge Curls ma Itu Lunges, 20 Plank Pulls, Dumbbell Swings 20, 20 Tricep Plank Leg Lift, Burpees 20 Dynamic).
  • Toleniga 11 (14 minute):Luʻi o le Taimi 3 Rauna (30 Elegated Leg Lunges, 10 Three Clap Push Ups & Burpee, 20 Sit Up Twists). E te manaʻomia se nofoa.
  • Toleniga 12 (13 minute): Luʻi o le Taimi 3 Rauna (20 Weightats Overhead Squats & Side Leg Lift, Nofoa 40 Hops, 40 Back Lunges & Knee Ups, 10 Reptile Push Ups). E te manaʻomia se nofoa.

I toleniga i se faʻasologa o Malosiaga Malosi Faʻasologa Zuzka faʻaaogaina squats, lunges, laupapa, tulei-UPS, nisi burpees, osooso. Faʻamalositino alu i le teuga gaioiga gaioiga faia i ni nai taʻamilosaga (lua i le fa). Faʻaofia i vitio taʻitasi e le sili atu i le 5 faʻamalositino.

Vaega o toleniga

Mo le Malosiaga Cardio & Malosi Faʻasologa e faʻapipiʻi lua sauni-faia vasega kalena: mo se Faasologa o Cardio ma Malosi Faasologa. Ua fuafuaina mo 3 masina o toleniga 5-6 taimi ile vaiaso. E le tau mulimuli ile faʻasologa, e na ona e filifilia le sili ona manaia mo oe vasega ma le Zuzka malamalama ma faʻaopopo i lau peleni faʻamalositino.

Pei ona e vaaia, ole tele ole ata manatu i se aofaʻi mautinoa o toe faia mo faʻamalositino taʻitasi. O le a le mea e fai pe a leai sau taimi e faʻataunuʻu ai i le taimi atofaina, Zuzka? E lua au filifiliga: a le o le taofi le video ma faʻauma le numera manaʻo o toe fai. Pe faaauau pea ma le faiaoga lemu i se taumafaiga e faataunuu le masani.

Afai i se isi itu oe i luma o le saoasaoa o le faiaoga, a maeʻa faia tulafono o le toe faia e mafai ona faʻaauau i le isi faʻamalositino e aunoa ma le faʻatali mo Suzanne. Pe naʻo le sili atu i se numera faʻamaoti o toe fai pe a fai e te manaʻo e faia faʻatasi ma le faiaoga.

E le gata i lea, o le faigata Malosiaga Cardio & Malosi Faʻasologa mai Suski Lite aofia ai:

  • Malosiaga mafanafana i luga (7 minute): mafanafana mafanafana ma faʻaloaloa atu maso.
  • maoae Sekia ifo (7 minute): o se puʻiʻo ma faʻaloaloa maso.
  • toe Galue ane (10 minute): o se ponesi faʻataʻitaʻiga ma se nofoa.

Mo toleniga uma ia mautinoa e faia le mafanafana-ma faʻalavelave. Lenei o le a fesoasoani aloese mai manuʻa, faʻateleina faatinoga ma faʻaleleia au iʻuga. Faʻatasi ma le faʻamalositino ma poloka faamalositino o le a tumau 25-30 minute, ie o se polokalame.

Le lelei o polokalame:

  • Aʻoaʻoga masani, e le faitauina le mafanafana ma faʻalavelave, e naʻo le 10-15 minute le umi.
  • Faigofie faʻatulagaina: oe o le a faia ni nai faʻamalositino (masani 3-4), ae o le maualuga mo le oona susunuina gaʻo vave ma leo le tino.
  • HIIT toleniga o o le sili ona aoga auala e susunuina gaʻo ma faʻaleleia le tulaga lelei o le tino.
  • O le tele numera o plyometric faamalositino o le a fesoasoani ia te oe e atiina ae le pa pāpā o maso ma aveʻese vaega faʻafitauli, aemaise i le pito i lalo tino
  • O le polokalame e aofia ai saunia-faia kalena o vasega, fuafuaina mo 3 masina.
  • I le amataga o le vitio o loʻo faʻaalia uma ai faʻamalositino, ia mafai ai ona e iloiloina pe faʻafefea ona e ofi i se toleniga faʻapitoa.
  • Mo le Malosiaga Cardio Series Zuzka faʻamalamalamaina oe toeititi le manaʻomia ni masini faʻaopopo. Mo Malosiaga ma le Mana Faʻasologa naʻo manaʻoga faletaavale ma i se isi vasega potu aʻoga.
Zuzka Malamalama ZCUT Cardio Series

O le faʻalavelave e le talafeagai mo tagata amata ma i latou e i ai ni faʻafitauli tau soifua maloloina. Ae fetaui lelei mo i latou e fiafia tele faʻamalositino ma puʻupuʻu toleniga. Afai o oe o se ili o polokalame i le faiga TABATA, le faigata ZCUT Mana Cardio & Malosi Faʻasologa mai Suski malamalama mautinoa o le a e fiafia iai.

Tagaʻi foʻi: Faigata Amata mai Suski malamalama mo tulaga muamua ma tulaga lua.

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