Maualuga 10 toleniga mai FitnessBlender o le a fesoasoani ia te oe e susunuina 1000 kalori i le tasi vasega!

FitnessBlender o le sili lauiloa portal o maua fua lugalaina toleniga. O ana foafoa, ulugaliʻi faʻaipoipo Kelly ma Daniel, 5 tausaga talu ai na tatalaina lana ia lava auala i luga o le youtube, ma i le taimi nei o latou sa lesitalaina e sili atu i le 4 miliona tagata!

Matou te ofaina atu ia te oe le 10 toleniga malosi mai le FitnessBlender channel, e fesoasoani ia te oe e susunuina ai i le 1000 kaloli i le vasega e tasi! O le vitio tumau 60-90 minute, o lea o le a manaʻomia lelei tutumau. O sea polokalame e mafai ona faia i le 1-2 taimi i le vaiaso e faʻavasega ai au vasega, maua ai taʻaloga lelei ma tuʻuina atu se lavea tele i le sili atu mamafa i luga o le tino. Oe le tatau ona faia nei faʻamalositino sili atu i le 3-4 taimi i le vaiaso, a leai o le a oe ono aʻafia e ofuina i lalo le tino pe o le soʻona toleniina.

Ma faʻafefea ona aʻoaʻo nei polokalame:

• Faatino nei faamalositino 3-4 taimi ile vaiaso, pe afai e te fuafua e faia naʻo latou
• Faatino nei faamalositino 1-2 taimi ile vaiaso , pe a fai e te manaʻo e faʻavasega au vasega masani

O polokalame uma na tuʻuina mai e na o le pau le mea ua fuafuaina mo le poto masani galue - o le tele o vaega o le vitio, o le faigata e iloiloina mo le maualuga togi o le 5 mai le 5. O le aofaʻi saʻo o kalori susunuina i le sauniga e faʻatulagaina taʻitasi, fuafua i lau faʻaletino sauniuniga ma le maelega i le taimi o le faʻatinoina o le faʻamalositino. Faʻamalositino talafeagai e le gata mo le leiloa mamafa ae faʻapena foi mo le faʻateʻaina o vaega faʻafitauli ma leo le tino.

Mo le tele o vitio o le ae manaʻomia se pea o dumbbells. I faʻataʻitaʻiga uma e lua o le a e auai ai i le paʻu pauna e aunoa ma se faʻaopoopo masini. Afai ole mamafa e leʻo se dumbbell, e mafai ona na o le tuʻuʻeseina o le vaega o le paoa mai le polokalame, ae tuʻu naʻo le vaega ma HIIT ma vaega mo le manava. Matou te fautuaina oe e taumafai ni nai ese vitio o meaalofa e filifili ai mo latou lava le sili polokalama.

Faʻamalosi tino toleniga 1000 kalori mai Christine Salus

10 toleniga ile 1,000 kalosi mai FitnessBlender

1. 1000 Calorie Workout: HIIT Cardio, Aofaʻiga o Malosi Faʻamalosi tino

• Kaloriia: kcal 866-1136
• Taimi: 87 minute
• Faigata: 5
• Mea faigaluega: dumbbells
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: lalo tino

Lenei toleniga ua fausia i se auala e mafai ona e faʻauʻuina seʻia oʻo i le iʻuga, le faʻavaivai i luma o le taimi. Faʻatonu faiaoga talitonu i lenei polokalame na latou maua ai se paleni lelei. O vasega e faigata tele na mafai ona e susunuina ai le 1000 kalori, ae e feololo lava ina ia mafai ona e faʻataunuʻuina i le iuga

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 5 Minute Cardio Faamafanafana. Cardio toleniga.
• 36 Minute HIIT Faʻasologa masani. HIIT-toleniga 16 faamalositino 20 sekone faʻamalositino - 10 sekone malologa, 2 minute o malologa i le ogatotonu o le vaega (Burpee Squat Holds, Fly Jacks, lateral Jumps, 2 Hooks 2 Uppercuts + 2 Jumping Jacks, Travelling Push Ups, Static Running Man Knees)
• 20 Minute Aofaʻiga Tino Malosi Toleniga. Malosiaga toleniga ma dumbbells, 6 combo faamalositino, 10 toe fai mo faʻamalositino taʻitasi (Pullover + Jackknife Crunch, Weightats Squats + Overhead Press, Deadlift + Row, Bridge + Chest Press, Alternating Lunges + Curls, Ski Squat + Tricep Kickbacks).
• 20 minute par. Toleniga i luga o le foloa mo maso manava 9 faʻamalositino, 2 taʻamilosaga, 50 sekone faʻamalositino, 10 sekone malologa (Itu Plank, le V vae Crunches, Static Plank, Nofoʻaga Tofi Faʻapaʻu).
• 6 Minute Malulu Lalo & Faaloaloa. Faʻapaʻu ma faʻaloaloa.

2. 1000 Calorie Workout Vitio-Abs, HIIT Cardio, Malosi

• Kaloriia: kcal 627-1028
• Taimi: 88 minute
• Faigata: 5
• Mea faigaluega: dumbbells (i le afa lona lua o le vasega)
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: tino atoa

Le isi malosi malosi toleniga 1000 kalori. E faapena foi o se gaioiga faigata mo le tino atoa, lea e aofia ai faʻamalositino mo le abs, vavalalata cardio ma le malosi vaega ma mamafa. I le faʻagasologa o toleniga o le a e lagona ai le matua lotovaivai, ae i le iuga o le polokalama o le a faia oe e lagona le malosi ma le fiafia tele.

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 6 Minute Cardio Faamafanafana. Cardio toleniga.
• 10 Minute Abs ma Obliques Faigaluega. Toleniga i luga o le foloa mo maso manava, 10 faamalositino, 50 sekone faamalositino, 10 sekone malologa (Crunch, Plank ma Supermen).
• 36 Minute HIIT Faʻasologa masani. HIIT toleniga, 20 sekone faʻamalositino, 10 sekone malologa, tele taamilosaga (Burpee, Squat Osooso, Squat Siaki, maualuga Tootuli, Fuafuak Jacks)
• 26 Minute Aofaʻiga Tino Malosi Toleniga. Malosiaga toleniga ma dumbbells, 12 faʻamalositino, 10 toe fai mo faʻamalositino taʻitasi (Bicep Curls, Tricep Extensions, Squats, Chest Presses, Tauau Tulei, Pullovers).
• 8 Minute Malulu Lalo & Faaloaloa. Faʻapaʻu ma faʻaloaloa.

3. Le Manumalo Cardio Workout Luʻi Faigata Faigata

• Kaloriia: kcal 610-1098
• Taimi: 61 minute
• Faigata: 5
• Inventory: le manaʻomia
• Ituaiga o faʻamalositino: cardio, HIIT, leo
• Taulaʻi: lalo tino

O lenei vaitau toleniga i luga o 1000 kalori o le a matua faigata lava. O lona aoga e aofia ai mea nei: o lau avega o le a faʻateleina ma faʻateleina lelava. Faatalitali mo oe naʻo le 8 faʻamalositinoe toe faia ile 6 taamilosaga. Ma taʻamilosaga taʻitasi, o le a faʻateleina le avega.

I le taʻamilosaga muamua o faʻamalositino mulimuli mo le 10 sekone i le taʻamilosaga lona lua i le 20 sekone i le taʻamilosaga lona tolu mo le 30 sekone, ma isi mea Maua i le ono taʻamilosaga o faʻamalositino mulimuli mo 60 sekone. Lona uiga e naʻo le 3 minute le umi o le taʻamilosaga muamua ma le taʻamilosaga mulimuli toeititi atoa le 10 minute. I taʻamilosaga taʻitasi, o malologa i le va o faʻamalositino e 15 sekone. I le va o taamilosaga 1 minute malologa.

sauniga: Nofofua vae Burpee (L ma R) Itu Lunge Pops (L ma R), Mt Climber Ala i luga, Squat Jacks, tulei luga Jacks, Maualuga tulivae.

4. 1000 Calorie Workout: HIIT Cardio, Malosi ma Abs

• Kaloriia: kcal 406-1011
• Taimi: 96 minute
• Faigata: 4
• Mea faigaluega: dumbbells
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, avega o le maualalo aʻafiaga
• Taulaʻi: tino atoa

Le toleniga 1000 Kalori Taʻalo toleniga pasi faʻatasi ma Kelly ma Daniel. Latou te faʻaalia se faigofie (le faʻalavelaveina) ma faigata faʻamalositino. O le ae mauaina se vaevaega masani o se polokalame i ni vaega: HIIT, paʻu o le paoa mo le tino atoa ma le faʻamalositino aoga paʻu. O lenei polokalame e faigofie ona malolo, o le maualuga o le faigata - 4.

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 5 Minute Cardio Faamafanafana. Cardio toleniga.
• 30 Minute HIIT Faʻasologa masani. HIIT toleniga, 20 sekone faʻamalositino, 10 sekone malologa, 10 taamilosaga, 1 umi malologa (Luma Jack, Itu Lunge Pop, osooso Lunges, Maualuga Tuli, Fetu oso, Apogaleveleve Tulei luga, Itu Taʻavale, Butt Kickers, Burpee)
• 32 Minute Aofaʻiga Tino Malosi Toleniga. Malosiaga toleniga ma dumbbells i luga o le va o mataupu faʻavae, 45 sekone faʻamalositino 15 sekone malologa, 8 taʻamilosaga (Chest Presses, Deadlifts, Squat, alternating Lunge, Sumo Squat, Pullovers, Overhead Tricep Extensions, Curtsy Lunge).
• 14 minute par. Toleniga i luga o le foloa mo Cora, 14 faamalositino, 50 sekone faamalositino, 10 sekone malologa (Lusia Faʻavili, Tagata Faʻafefe, Toʻotuli Faʻaputuga Crunch, Itu Itu).
• 8 Minute Malulu Lalo & Faaloaloa. Faʻapaʻu ma faʻaloaloa.

5. 1000 Calorie Workout Vitio-Malosi, HIIT Cardio ma Abs

• Kaloriia: kcal 579-1018
• Taimi: 84 minute
• Faigata: 4
• Mea faigaluega: dumbbells
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: tino atoa

Le isi tuʻufaʻatasi toleni Kelly ma Daniel, faʻatasi foi ma le o le maualuga tulaga faigata. O le polokalame e faia i le tulaga masani, mo le vaega eletise o le a e manaʻomia se dumbbell.

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 6 Minute Cardio Faamafanafana. Cardio toleniga.
• 33 Minute HIIT Faʻasologa masani. HIIT toleniga, 20 sekone faʻamalositino, 10 sekone malologa, 8 taamilosaga ma 2 faʻamalositino (Faʻamaufaʻavae tulivae Jack, Jumping Lunge, Burpees, High Knee Drops, Superhero Push Ups, Sumo Jump Squat, Star Jumps, Up & Out Jacks)
• 11 Minute Abs ma Obliques Faigaluega. Toleniga i luga o le foloa mo maso manava, 10 faamalositino, 50 sekone faamalositino, 10 sekone malologa (Swimsers, uila uila, Laʻasaga laupapa, Itu laupapa).
• 25 Minute Aofaʻiga Tino Malosi Toleniga. Malosiaga toleniga ma dumbbells, 8 combo faamalositino, 10 toe fai mo faʻamalositino taʻitasi (Squat + Overhead Press, Deadlift Fly, Lunge + Curl, Side Lunge + lateral Raises, Pullover Bridge + Kicks).
• 10 Minute Malulu Lalo & Faaloaloa. Faʻapaʻu ma faʻaloaloa.

6. 1000 Calorie Workout: HIIT Cardio, Aofaʻiga Malosi o le Tino, Abs

• Kaloriia: kcal 671-1022
• Taimi: 84 minute
• Faigata: 5
• Mea faigaluega: dumbbells
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: lalo tino

Le isi vitio mai le toleniga ile 1000 kalori. O le fausaga e toeititi lava tutusa ma isi polokalame muamua. O nisi faʻamalositino e toe faia foi, ae i lenei faigata o le faʻamamafaina o luga o le vaega pito i lalo o le tino.

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 6 Minute Cardio Faamafanafana. Cardio toleniga.
• 32 Minute HIIT Faʻasologa masani. HIIT toleniga, 20 sekone faʻamalositino - 10 sekone malolo 13 taʻamilosaga (Jack Squat Burpee, Alu Lunges, Push Ups, Plank Jacks, Wall Sits)
• 26 Minute Aofaʻiga Tino Malosi Toleniga. Malosiaga toleniga ma dumbbells, 12 faʻamalositino, 10 toe fai mo faʻamalositino taʻitasi (Fatafata fatafata, Deadlifts, Lisi Faʻafefe, Pullovers, Alalaupapa, Lunges, Overhead Presses, Tricep Faʻalautelega, Totonu ogavae siitia)
• 11 minute par. Toleniga i luga o le foloa mo maso manava, 10 faamalositino, 45 sekone faamalositino 15 sekone malologa (Gagau, Uila, Superman).
• 6 Minute Malulu Lalo & Faaloaloa. Faʻapaʻu ma faʻaloaloa.

7. 1000 Kalori Toleniga: Le mafaufau HIIT & Faʻamalositino Faʻamalositino

• Kaloriia: kcal 710-1125
• Taimi: 94 minute
• Faigata: 5
• Inventory: le manaʻomia
• Ituaiga o faʻamalositino: cardio, HIIT, leo
• Taulaʻi: tino atoa

Ua maeʻa lenei faʻamalositino mamafa leiloa. I se tasi vitio aofia ai faamalositino cardio, malosi toleniga, plyometric, faʻatinoina toleniga, Pilates, kickboxing, yoga, faʻamalositino mo manava, pulu, ogavae ma luga tino.

Lenei o se moni faigata toleniga. E leai se faʻapitoa faʻavae, oe o le a fesuiaʻi eseese faʻamalositino ma maualuga fatu fua faatatau i le atoa vasega. Aʻafiaga o faʻamalositino plyometric faʻafesoʻotaʻi ma toʻamalie faʻamalositino luga o le foloa, o lea o le polokalama mafai ona tatalia e tusa lava i totonu o 90 minute.

8. 1000 Kalori Toleniga: HIIT, Malosiʻaga Toleniga, Abs

• Kaloriia: kcal 810-1260
• Taimi: 93 minute
• Faigata: 5
• Mea faigaluega: dumbbells
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: tino atoa

Ua atiaʻe e Tanielu se maoaʻe-faamalositino mo le 1000 kalori ma ua atoa le faamalositinoe faʻauma atoa ai lou malosi. O le polokalame e aofia ai HIIT sauniga ma faʻamalositino mo le paʻu, malosi vaega ma pauna ma malosi cardio vaega. O le a mumu lou tino!

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 6 Minute mafanafana i luga. Cardio toleniga.
• 25 minute HIIT. HIIT toleniga, 8 faʻamalositino. 20 sekone faʻamalositino 10 sekone malologa (Squat Hold Burpee, Plank to Push Up, High Knnees, Squatted Side Steps, Kick throughs, Double Butt Kickers, Jumping Lunge, Push Up Seal)
• 10 Minute Koru. Faʻamalositino mo paʻu uma o le tu poʻo le taʻoto i luga o le foloa. 50 sekone faamalositino, 10 sekone malologa (Crunch, Supermen, Side Oblique Crunch, Knee Tuck Crunch, Rusia mimilo, Plank).
• 20 Malosiaga Minute. Malosiaga toleniga ma dumbbells, 7 faʻamalositino, 3 taʻamilosaga (Fatafata Fatafata, Punou I Lalo, Faufau Press, Toso I Luga, Overhead Tricep Extension, Bicep Curl)
• 15 minute cardio. Faʻamalositino Cardio, 15 faʻamalositino, 60 sekone taʻitasi taʻaloga e aunoa ma se malologa (Jumping Jack + Butt Kickers, Alternating Lunges + Sumo Squat Kick, Push Up, Knee Up + Runners, Plank to Side Star, Butt Kickers, Runners, lateral Jumps).
• 6 Minute Malulu Lalo. Faʻapaʻu ma faʻaloaloa.

9. 1000 Calorie Workout: HIIT Cardio, Malosi, Kickboxing ma le Abs

• Kaloriia: kcal 534-1004
• Taimi: 64 minute
• Faigata: 5
• Meafaigaluega: dumbbells, nofoa (tuu i le faitalia)
• Ituaiga o faʻamalositino: cardio, HIIT, malosi, leo
• Taulaʻi: tino atoa

Le isi faʻamalositino mo le 1000 kalori mai ia Daniel: o le a aveina oe laititi teisi le taimi, ae folafola o le a matua mamafa avega. Faatali mo oe HIIT, eletise vaega mo le pito i luga, cardio kickboxing ma abs toleniga. Mo le faʻaaogaina o le paoa o le a manaʻomia se nofoa, ae e mafai ona e faia e aunoa ma ia.

Le fausaga o toleniga (i puipui puipui le faʻataʻitaʻiga faʻamalositino):

• 5 Minute Cardio Faamafanafana. Cardio toleniga.
• 16 minute HIIT cardio. HIIT toleniga, 10 faʻamalositino, 20 sekone faʻamalositino, 10 sekone malolo, 3 taʻamilosaga (fetū Osooso, itū Laupapa, tūlei Luga, Squat Siaki, tūlei Up Siaki, Tuck Osooso, Burpee, maualuga Tootuli, Faʻalo māmā).
• 13 Minute Maualuga Maualuga Toleniga Toleniga. Malosiaga toleniga ma dumbbells mo luga tino. 3 kulupu o 2 faʻamalositino, 10 sui (Fatafata fatafata, Punou i laina lautele, Arnold Press, Pullovers, Bicep Curls, Overhead Tricep Extensions) /
• 10 minute kickboxing cardio. 6 cardio-kickboxing tuʻufaʻatasia faʻamalositino mo 10 toe fai i itu taʻitasi (2 Jabs + 2 Koluse, 2 Slow-Mo Reps, 2 Uppercuts + 2 matau, 2 Tuliuli + Laupapa + Cross).
• 12 Minute Core ma Cardio. Faʻamalositino e faʻaalu ai taimi ma manava ai cardio. Osooso feauauai ma faamalositino luga o le foloa e paʻu. 45 sekone faʻamalositino 15 sekone malologa (Tripple Jack, Side Plank, Front Jack, Supermen, Fly Jack, Alternative Lunges, Crisscross Crunch).
• 5 Minute Malulu Lalo ma Faʻaloaloa. Faʻapaʻu ma faʻaloaloa.

E le mafai ona faʻatali e amata toleniga mai ia Kelly ma Daniel? Amata nei! Ma o le a matou vaʻavaʻai i luma i lau finagalo faaalia i luga o le polokalama :)

Tagaʻi foʻi: 20 TABATA aʻoaʻoga i le gagana Rusia i Rusia youtube FitnessoManiya.

Mo le paʻu pauna, Mo le paoa, Mo malosi ma tuputupu aʻe maso, Vavalalata toleniga