Maualuga 12 faʻamalositino toleniga ma dumbbells mo lima, tauʻau, tua ma le pusa mai Fitness Blender

Malosi maso o le pito i luga o le tino e manaʻomia e le gata e faʻaleleia atili ai le tulaga lelei o le tino mai le vaʻaiga o le aulelei vaega, ae faʻapea foi mo le agavaʻa gaioiga o le tele o faʻamalositino aofia ai manava, papa ma ogavae. Matou te ofoina atu ia te oe la matou fou aoina: 15 malosi toleniga ma dumbbells mo lima, tauʻau, tua ma le pusa mai Fitness Blender ia faʻamalosia ma faʻaleo maso maso.

Mai le eseese o faʻamalositino Fitness Blender ua matou filifilia naʻo latou e aofia ai le malosi faʻamalositino ma dumbbells e atiaʻe maso o le pito i luga tino (lima, tauʻau, fatafata, tua). Mo nisi polokalame e te manaʻomia foi se nofoa. O le polokalame umi 20-50 minute, o le toʻatele o latou ua uma ona aofia ai se mafanafana-ma faʻaloaloa.

Malosiaga toleniga mo le pito i luga o le tino o le ai ai a eseʻese mafuaʻaga faʻalagolago i le aofai o toe fai ma le mamafa o le dumbbells e te filifilia:

  • 5-8 reps i le auala e talafeagai mo i latou oe galulue i le tuputupu aʻe o maso maso;
  • 12-14 toe fai i le auala o filifiliga mo latou o loʻo galulue e faʻamalosia le malosiʻaga;
  • 16-20 toe faia i le auala o filifiliga mo i latou o loʻo galulue i le tutumau ma maso maso.

E tusa ai, o le maualalo o toe fai, o le eonlichi mamafa e tatau ona e faʻaaogaina. Filifili se mamafa dumbbell ina ia o le toe faia toega o le auala na faia i le sili atu maso maso. Mo biceps, triceps ma tauʻau o le mamafa o dumbbells tatau ona ave laʻititi. Mo vaega tetele o maso, pei fatafata ma tuamafai ona toe ave le mamafa.

Matou te ofo atu 2 kuleni toleniga mai FitnessBlender mo le pito i luga tino:

  • ma se numera laititi o toe fai i luga o le togi (o faʻamalositino taʻitasi e faia mo 8-10 toe faia i le auala)
  • ma le tele numera o toe fai i le taimi (o faʻamalositino taʻitasi e faia mo le 45 sekone)

Aʻoaʻoina o le vaega muamua e faʻatinoina sili lelei mo i latou oe i ai i le i ai o mamafa dumbbells ma oe ua naunau e galulue i maso maso. Toleniga o le vaega lona lua e talafeagai mo i latou e na o le manaʻo e galulue i maso maso lou pito i luga tino.

FitnessBlender: tolu sauni-faia laʻau mo le paʻu pauna

Malosiaga toleniga ma se laʻititi numera o toe fai

1. Faʻamalositino i Tino Maualuga Tino Maualuga Faigaluega

  • Taimi: 21 min
  • Faigata: 3
  • Kaloriia: 120-280 kcal
  • Meafaigaluega: faletaavale, nofoa
  • Aunoa ma se mafanafana-luga ma malulu-lalo

I lenei polokalame, ua saunia e Daniel mo oe 12 eseese faʻamalositino. O faʻamalositino e vaevaeina i vaega e 3, e 4 faʻamalositino i vaega taʻitasi. O faʻamalositino taʻitasi e faia mo le 10 toe faia i le auala e tasi. I le va o kulupu faʻamalositino faʻapea e fai sina malologa.

Faatinoga: Pepa o le fatafata, fusifusia i luga o laina, Teteʻe fatafata fatafata, mimilo laina; Overhead Press, Dumbbell Pullover, Faʻalautele Lisi, Itu Dumbbell Pullover; Totonu Tricep Faʻalautelega, Hammer Curl, Tricep Kickback, Bicep Curl.

Malosiaga i Luga Luga Faʻamalositino - Maualuga Tino Faamalositino Fausiaina Malosiaga

2. Faʻamalositino Tino Luga Luga Lelei mo Toned Arms, Tauʻau & Luga i Luga

Lenei malosiʻaga toleniga mo luga tino aofia ai 3 taʻamilosaga 2 faʻamalositino taʻitasi taʻamilosaga. Taʻitasi taʻamilosaga e toe faia i 2 seti + laʻititi Suafa. Faʻamalositino ile 10 toe fai. E faʻaaoga e Kelly dumbbells mai le 2kg i le 8kg.

Faatinoga: Hammer Curl, Bentover Tricep Extension, Fata Fatafata, Fa'afo'i Fa'asolo, Lomi Aulu, Dumbbell Pulllover.

3. Malosi, Lean, Toned Arms, Chest ma Tauʻau Faʻamalositino

Lenei superset toleniga mo lima, tauʻau, fatafata ma tua aofia ai 6 faamalositino vaevaeina i 3 taamilosaga. Taamilosaga taʻitasi e toe faia i 3 seti, o le faʻamalositino e faia i le 8 toe fai.

faatinoina: Tapuni Bridge Press, Bentover Row, Close, lateral / Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4. Malosi Toleni mo Lima ma Tauʻau

I lenei malosi faʻamalositino mo lima ma tauʻau kuka 4 taʻamilosaga 2 faʻamalositino taʻitasi taʻamilosaga. Taʻitasi taʻamilosaga e toe faia i 3 seti, faʻamalositino faia mo 10 toe fai.

Faatinoga: I luga o le Head Press, Curl, lateral Raise, Overhead Tricep Extension-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Luga Tino Faʻamalositino mo Malosi faʻamalosi ma Descending Reps

I lenei toleniga mo faʻamalositino taʻitasi o le a e faʻatinoina ai ni seti se 3: 10 sui, ona 8 ai lea o ni isi faʻasolosolo ona toe 6 lea. Faatasi ai ma le faaitiitia numera o reps oe o le a faateleina mamafa o dumbbells. O lenei auala o le a fesoasoani ia te oe e atiina ae le tumau ma galue i le fausiaina maso ma le malosi. Oe o le a maua se laʻititi numera o toe fai o faʻamalositino taʻitasi, mamafa dumbbells, oe mafai ona sili atu mea e fai.

Faatinoga: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, lateral Raise, Ventral Raise.

6. Malosiaga o le Tino I Luga Faʻamalosi - Faʻamalositino mo le Tino i Luga

Lenei polokalama tamoʻe luga o le masani masani: 6 faʻamalositino, 3 taʻamilosaga 2 faʻamalositino taʻitasi taʻamilosaga. Taʻitasi taʻamilosaga e toe faia i 3 seti o faʻamalositino i le 10 toe fai.

faatinoina: Faʻafesuiaʻi o le fatafata fatafata, fesuiaʻiga laina, tapuni, feʻaveaʻiga o tauʻau tauau, fesuiaʻi o le Dumbbell Pullover, fesuiaʻi o le Tricep Extension Alternating Bicep Curl.

7. Luga Tino Malosi Faʻamalositino - Faʻamaonia maso Musika

I totonu o le 40-minute toleniga, na faia ai e Daniel ni taʻaloga masani se 6, lea e vaevaeina i ni taʻamilosaga se 3. O le faʻamalositino e faia 10 reps, taʻamilosaga taʻitasi e toe faia i 3 seti. I le iʻuga o le a e mauaina Suafa faataamilo o 6 faʻamalositino.

Faatinoga: Fatafata Fatafata, Bentover Reverse lele, sisi i luga, Pullover, Tricep Extension, Bicep Curl Burnout faataamilo: Tulei i Luga, Lautele Bentover laina, tauau Press, Pullover, Tricep Dip, Hammer Curl.

8. Luga o Aʻoga o le Tino i Luga, Tauau, Faigaluega i Luga i Luga

Lenei malosi aʻoaʻoga mo le pito i luga tino e matua eseʻese. E aofia ai 18 eseʻese faʻamalositino, lea e vaevaeina i 3 taʻamilosaga. O faʻamalositino taʻitasi e faʻatinoina i vaega e tasi o le 10 toe faia. I le va o taamilosaga o le ae maua ai sina malologa. E faʻaaoga e Kelly dumbbells mai le 2kg i le 8kg.

Faatinoga: Lafoga o le fatafata, fusifusia i luga o se lele, O se Ventral siitia, Dumbbell Pullover Palms I totonu, tootuli Tricep kiki i tua, Hammer Curl; Chest Press, Dumbbell Row Wide L&R, Shoulder Press, Dumbbell Pullover Palms I Luga, Overhead Tricep Extension, Bicep Curl; Tapuni Chest Press, Dumbbell Row, Close, lateral Raise Palm Down, Itu Pullover, Tricep Dip, Overhand Curl.

9. Luga o le Tino Maualuga Superset Faʻamalositino mo Lima, Tauʻau ma Luga i Luga

I lenei toleniga mo le 50 minute ua sauni Kelly mo oe 14 faʻamalositino. Faʻamalositino vaevaeina i 7 taʻamilosaga, taʻamilosaga e toe faia i 2 seti. Faʻamalositino taʻitasi mo 8 sui. E umi le toleniga, o lea e mafai ai ona e faʻaaluina nisi malologa i le va o taʻamilosaga.

Faatinoga: Fagu Fagu, Fuli Faʻafuaseʻi, Bicep Curls, Punou I Lalo o le Tricep Extension, Faʻalautele Luga, Faʻafuaseʻi i Luga Faʻataʻavale, Faʻalautelega Faʻalautele, Toso Faʻaopoopoina o se Narrow Press, Row Plus Rotation ma Extension Roundabout Push Up, lateral Raise and Cross, Bent Over Shrug, Rotlolo Curl, Ulupoo Crusher.

Malosiaga toleniga mo le pito i luga tino i le taimi

1. Maliega Faʻataʻitaʻiga o le Tino I Luga mo Aʻoaʻo ma Tauʻau Sili

I lenei faʻamalositino mo le pito i luga tino aofia ai 18 eseese faʻamalositino, o lea e te mautinoa e te le fiu. O faamalositino uma e faia i le taimi e tasi i lalo o le polokalame 1 sekone, 45 sekone e malolo. E i ai le tuʻufaʻatasia faʻamalositino o ni maso vaega, ma pulsing faʻamalositino mo sili atu maso faʻamalosia.

faatinoina: Lisi Faʻafuaseʻi + Pulses; Fatafata Fatafata + Paʻu; Pullover + Crunch; Faʻasalalauga i luga o le fale; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Alalaupapa; Lautele + Ipu; Faʻalautele lateral & Ventral; Pullover Itu; Nofoaga curl; Faʻalautelega Halo; Malaga Tulei I Luga; Tuli Faʻa i tua; Lima Liʻo; Antagonistic Lautele & Faʻaitiiti Puluina; Fasipepa Tricep; Walkdown + Toso

2. Faagaioiga o le Tino Maualuga Faigaluega mo le Malosi ma le Faamaopoopoina

I lenei toleniga mo le pito i luga tino mai Fitness Blender oe o le a maua ai 4 taʻamilosaga 2 faʻamalositino taʻitasi taʻamilosaga. Taʻitasi taʻamilosaga e toe faia i 2 seti. O le faʻasologa lenei e fuafuaina e faʻamaeʻaina: 45 sekone galue, 15 sekone malolo. I le faaiuga o le polokalama laiti Ta'amilosaga Mu o fa amatalaga.

Faatinoga: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Luga Tino Malosi Faʻamalositino mo Lima, Tauʻau, Fatafata & Tua

I lenei faʻamalositino oe o le a maua ai 24 tulaga ese faʻamalositino o loʻo faia i le tasi auala e tusa ai ma le polokalame 45 sekone galue ma 15 sekone malologa. I le aotelega, o le polokalama aofia ai 4 vaega o faʻamalositino:

Afai e te manaʻo e galue i isi maso vaega ma faiaʻoga Fitness Blender, ia mautinoa e tepa mai:

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