Maualuga 15 faʻamalositino toleniga ma dumbbells mo vae ma pulu mai FitnessBlender

Afai e te suʻesuʻeina mo toleniga mamafa mo pomu ma vae i le fale, o lona uiga o lenei aoina mo oe lava! Maua se 15 faʻamalositino toleniga ma dumbbells mai FitnessBlender e fesoasoani ia te oe lelei e galue i maso o vae ma pulu i le fale.

Faʻamalositino mo pulu ma vae mai FitnessBlender mulimuli mai le 20 i le 60 minute. Tele o latou aofia ai le mafanafana-luga ma faapito, ae a leai, matou te fautuaina oe e faia latou oe lava. Mo se faʻataʻitaʻiga, mafanafana ma faʻalavelave mai Kelly ma Daniel:

  • Faamasani mai: https://youtu.be/iYFKB5fgqtQ
  • Tuʻu: https://youtu.be/u5Hr3rNUZ24

O le faamatalaga taua: otootoga puʻupuʻu o toleniga, o le umi o le vitio faigata i luga o le fua, o le i ai o le mafanafana ma malulu-lalo, o le lisi o faamalositino. Faʻamalositino tusia i le Igilisi, ae o latou faʻailoga masani e tuusao:

  • Squat - squats
  • Maliu - toe oti
  • Lunge - lunges
  • Itu Lunge itu lunges
  • Curtsy Lunge - mama o le diagonal
  • Sumo Squat - squats ma vae lautele lautele
  • Siʻi i luga o vae / Siʻi vae - o le vae siitia
  • Alalaupapa - alalaupapa pupula
  • Alu - oso
  • Siʻi i luga le tamaʻi povi - faʻatupu ni totini

Mo faʻamalositino oe manaʻomia dumbbells (i seasea tulaga faʻapea foi se nofoa poʻo sitepu tulaga). Aua e te toleni maualalo le tino ma faia faʻamalositino eseese pei o squats, lunges ma fasi oti ca laʻititi numera o faʻavasega, e mafai ona tatou saogalemu ave mamafa mamafa dumbbells: 5-10 kg (teine), 10-15 kg (tane).

  • Afai e te manaʻo e faʻapipiʻi maso, faʻataʻamilomilo faʻapipiʻi ma faʻalelei foliga o ou vae, ona e auai lea i le toleniga fuafuaina 1-2 taimi i le vaiaso. Aua le fefe e ave le eonlichi mamafa dumbbells - a aunoa ma le mamafa mamafa, o maso o vae ma pulu o le a le maua lava le mamafa.
  • Afai e te manaʻo muamua e faʻaititia le aofaʻi o vae, e sili ona lelei le taulaʻi i le plyometric ma cardio toleniga ma le malosi toleniga mo le pito i lalo tino e faʻatino e le sili atu i le tasi i le vaiaso.

Malosiaga toleniga mo vae ma pulu

A iai ni faʻafitauli i tulivae, atiaʻe ni uaua vivaʻi pe naʻo lou manaʻomia ni faʻamalositino maualalo le aʻafiaga, vaʻai i la matou filifiliga:

O le pito i luga 18's maualalo aafiaga vitio mo vae mai FitnessBlender

1. Faʻapitoa Fale Faʻataʻitaʻiga Tino Vaega

  • Taimi: 33 minute
  • Faigata: 3
  • Ma le mafanafana ma luga

O le toleniga e aofia ai deadlift, squats ma lunges. Taʻaloga taʻitasi e faia mo le 45 sekone, malolo 15 sekone, toe fai le faʻamalositino ma supersets i le 2 seti.

sauniga: Sumo Squat, o Deadlift Toes In, Curtsy Lunge, Deadlift Toes Out, Side Lunge, Deadlift, Clean and Press, Squat, Jumping Lunge, Alternating Lunge.

Masini Fausiaina Tino Vaega Taua Faʻamalositino - Malosiʻaga Malolosi Taʻalo

2. Fausia se toloaʻi toleniga: Malosi ma Pilates

O le polokalame e aofia ai vaega e 2. I le vaega muamua e mafai ona e mauaina faʻamalositino malosi faʻamalositino mo suilapalapa ma pulu ma le laʻititi numera o faʻasolosolo. E faʻaaoga e Kelly ia dumbbells mai le 4 i le 10 kg. I le vaega lona lua - o faʻamalositino a Pilates i luga o le Fala e aunoa ma ni masini.

mana faatinoga (3 taamilosaga: 10, 8, ma le 6 toe fai): Squats, Deadlifts, Curtsy Lunge + Itu Faʻavae Tutu, Tulei, Reverse Lunges

sauniga on o le Mat e aunoa ma meafaigaluega: Pilates Reverse Leg Lift + Pulsa, Totonu o Lae Lae + Uʻamea, Alalaupapa + Taofi.

3. Squats ma Deadlifts: Lalo Tino Faʻamalositino

Aʻoaʻoga aofia ai 2 ituaiga o faʻamalositino: squats (Squat) ma le ola ola (Maliu), faʻapea foʻi ma a latou suiga. Polokalame faʻatulagaina: 45 sekone faʻamalositino, 15 sekone malologa, 2 seti.

sauniga: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat Totonu ogavae ogavae, Deadlift - Tamatamaivae i totonu, Sumo Squats, Deadlift - Tamatamaivae Tamaʻi Tamaʻi Itu Squat, lautele Lautele.

4. I le Fale Butt ma Thigh Workout

O le toleniga na faia i le faʻatulagaina o le: 45 sekone faia 15 sekone malologa. Faʻamalositino toe fai supersets i le 2 vae. O le polokalame o le maualalo aʻafiaga, Kelly's aʻoaʻoga aunoa tamoe seevae.

Faamalositino: Nofoaga Nofofua vae vae, 3 Way Lunge, Squat Hold & Rock, Curtsy Calf Raise, Weighted Squat Hops, Lautele Squat + Side Leg Lift, Fesoasoani Pistol, Deadlift + Kickout & Lift, Reverse Leg Lifting + Pulses e ala i le malologa Backbow Pulses, Marching Alalaupapa + Kiki.

5. Ultimate Butt ma Thigh Workout mo Tagata O e Faigofie Faigofie

Eseesega toleniga mo vae ma pulu, e aofia ai 6 taamilosaga o 6 faamalositino i taʻamilosaga taʻitasi. Oe o le a faʻatinoina le 10 toe faia o faʻamalositino taʻitasi, o lea o le mamafa o le dumbbells mafai ona sili atu (Kelly faʻaaogaina 5-10 kg). Ma oe foi o le a mauaina ni nai plyometric faamalositino.

sauniga: Squat Basic, Deadlifts, Alternating Reverse Lunge, Jump Squats, Reverse Lifting + Pulses, Side Leg Lift, Lautele / Sumo Squats, Deadlift - Tamatamaivae i totonu, Curtsy Lunges, Fetosoʻi Faʻafuaseʻi, Alalaupapa, Lima Luga Lava, Stagger Squat, Deadlift - Tamaivae Out, Double Pulse Lunges Power Skip, Pilates Side Leg Raises, Downward Dog Lift, Ski Squats, Deadlifts - Lautele Tulaga, Itu Lunges, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Brutal Butt ma le Thigh Workout

Mo lenei faʻamalositino le tino i lalo oe o le a manaʻomia se nofoa poʻo se maualuga sitepu. Oe o le a faia 8 toe faia o faʻamalositino taʻitasi. E te maua le 4 taʻamilosaga 2 faʻamalositino taʻitasi taʻamilosaga, toe fai i 2 seti. E faʻaaoga e Kelly mamafa mai le 3.5 i le 7 kg.

Faatinoga: Squats, Feauauai laʻa Luga, Tu i Luga / Fesoasoani Pistol / Pistol Squat, Faʻafesuiaʻi Nofofua vae Deadlift, Squat + Reverse Lunge, Itu Faʻavae Up, Deadlifts, Mama & Press.

7. Faʻamalosi Tino Malosi Tino Dumbbell Faʻamalositino

O aʻoaʻoga e aofia ai 9 faʻamalositino masani mo vae ma pulu mo le 10 toe faia mo faʻamalositino taʻitasi.

sauniga: Nofofua vae vae, Deadlift, Itu lunge, tulei, toso, squat, tamaʻi povi siitia, alternating Lunge, sitepu luga, Bulgarian vaelua vae, Sumo squat.

8. I le Fale Malosi ma Pilates Butt ma Thigh Workout

I lenei polokalame mo vae ma pulu o le a e maua ai le 5 faʻamalositino faʻamalositino ma dumbbells ma 5 faʻamalositino o Pilates. Faʻamalositino e faʻatautaia ma supersets. E faʻaaoga e Kelly mamafa mai le 3.5 i le 5 kg

Faamalositino: Itu Faʻaseʻe ma Curtsy, Itu Maualuga Luga, Squat, Nofoaga Tasi Alalaupapa Faʻafefe Lunge Pistol, Totonu vae Siʻi, Deadlift, Faʻafafa Toe Tu, Faʻasolosolo Lunge, Back Bow.

9. Malosi o le Tino Paʻu i Lalo mo Misasa

Malosiaga toleniga mo vae vae ma pomu. E aofia ai 3 seti o 8 toe fai mo faʻamalositino taʻitasi.

Faʻamalositino: Maliu i luga o vae, Faʻaeavae o vae, Lunges autafa, Totonu o vae vae, sikuea, tamaʻi povi, faʻafetaui lua / oso oso (Luga seti Max).

Malosi o le Tino Maualalo mo Misasa - Faʻamalositino Sili i Fale mo Lalo Tino Vaega

10. Faʻamalositino Butt Sili e Fausia ai se Booty ma Nono Maaʻo

Mo lenei faʻamalositino le pito i lalo tino oe o le a manaʻomia se sitepu-luga tulaga. E te mauaina ni taʻamilosaga se 5, e toe faia ile 2 vae. O faʻamalositino taʻitasi e faʻatautaia 10 taimi.

Faamalositino: Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Step Ups, Side Step Ups, Bridges, Leg Raises Kneeling + Pulses.

11. Tino Maualalo: Butt ma Thigh Workout

Lenei malosi aʻoaʻoga mo le ogavae ma papa e aofia ai 7 faʻamalositino e toe faia mo 2 seti. O faʻamalositino taʻitasi e faʻatautaia 10 taimi.

sauniga: Lunges, Deadl lift, Squats, Side Lunges, Calf Raises, Leg Raises, Bridge.

12. Brutal Butt & Thigh Workout - Faʻapei e pei o se Squat!

O le toleniga e aofia ai taamilosaga e 5 o le 2 faʻamalositino, toe faia i le 2 vae. O faʻamalositino taʻitasi e faʻatautaia 10 taimi. E masani lava o loʻo e faʻatali mo squats, deadlifi ma lunges. E faʻaaoga e Keli ia dumbbells 5-11 kg.

sauniga: Squats Faʻaleaganuʻu, Deadlift, Ski Squats, Deadlifts Toes i totonu, Sumo Squats, Deadlift Toes i fafo, Curtsy Lunges, Side Lunges, Jump Squats, lateral Jumps.

13. Faʻamalosi Butt ma Thigh Workout mo le Round Round lift

I lenei toleniga aofia ai faʻamalositino faʻamalositino mo papa, e le gata i dumbbells, ae i luga o le foloa. I se faʻamalositino se tasi e te manaʻomia ai se nofoa poʻo se nofoa.

Faatinoga: Maliu, Squats, Kettlebell Taupega, Fuaina laʻa luga, Tootuli vae Siitia, faʻalua Tatala Suʻe Lunges, mamā ma Faʻasalalau, Curtsy Lunge, Jump Squats.

14. Butt ma Thigh Workout mo se Tetele Tele

O se faʻamalositino puʻupuʻu mo glutes. Aofia ai 5 kulupu o 2 faʻamalositino i kulupu taʻitasi. Oe o le a faʻatinoina le 10 toe faia o faʻamalositino taʻitasi, mamafa dumbbells, e mafai ona e faia sili atu.

sauniga: Deadlifts, Squats, Reverse Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jumps, Power Skips, Prone Bent Leg Raise Pulses, Alalaupapa.

15. Faʻamalosi tino i le taimi o le tino

I totonu o lenei mamafa toleniga mo ogavae ma pulu e tatau ona e faia 5 kulupu o faʻamalositino. Toleniga o TABATA: 20 sekone faʻamalositino, 10 sekone malologa, 8 auala mo faʻamalositino taʻitasi. Tasi le faʻamalositino (Laʻasaga Talofa) - plyometric.

Faatinoga: Squats, Maliu, Laʻasaga Talofa Feauauai Lunges, Flutterkicks, Calf Sie, Sumo Squats, Russian Twists, Crossover Lunges, aufana i tua.

Tagai foi i le:

Faʻalelei ma faʻateleina maso, vae ma faʻaputuga gaʻo, I mea mamafa, toleniga malosi

Tuua se tali