Chloe Ting o se lauiloa Ausetalia blog blog, faia lelei toleniga mo le paʻu o le mamafa ma le aveʻesea o gaʻo i vaega faʻafitauli. Muamua, matou te ofa atu ia te oe se filifiliga o Chloe's vitio aoga o le a fesoasoani ia te oe e faʻavasega lelei lou fale faamalositino faamalositino ma faʻaopopo atu ia latou se avega mamafa.
Luʻi mo 8 vaiaso mai Chloe ting
Talu ai nei na tatalaina ai e Chloe ting se luʻi fou mo le 8 vaiaso, e aofia ai le 4 toleniga mo le paʻu o le pauna, tino o le tino, ma le faʻateʻaina o vaega faʻafitauli. E iai le kalena a lesona a Chloe, e te mulimuli ai mo le lua masina. E ui lava e le manaʻomia le na o le tamoʻe o lenei polokalama mo se vaitaimi faapitoa o le taimi, oe mafai ona na o le faʻaaogaina o vavaeʻese vitio e faʻaopopo ai au gaioiga i aso uma.
O lea la, o le polokalame o le Summer Shredding e aofia ai ni toleniga se 4: toleniga malosi cardio mo le tino atoa (30 minute), faʻamalositino mo lima (10 min), faʻamalositino mo le manava (10 minute), faʻamalositino mo oga, ma glutes (25 minute) . O vasega e talafeagai mo vasega o toleniga i luga atu o averesi (faʻamalositino mo tagata amata, tagaʻi ii). E te le manaʻomia ni masini faʻapitoa. E ofo Chloe i le gasologa o le vaiaso e savali mo le 20-30 minute poʻo le faʻamalositino cardio.
Faʻamolemole vaʻai o vasega e tamoʻe aunoa ma se mafanafana ma malulu-lalo! Ia mautinoa e vaʻai ia matou sauniuniga ua maeʻa faia o faʻamalositino mo le faʻamafanafanaina ma le faʻalauteleina pe a maeʻa se toleniga:
- Faʻamafanafanaina aʻo leʻi faʻamalositino: faamalositino + fuafuaga
- Faʻaloaloa pe a maeʻa se toleniga: faʻamalositino + fuafuaga
Toned Legs & Butt Workout (25 minute)
Lenei faʻamalositino mo le 25 minute e lelei atoatoa e faʻapipiʻi ai ou suilapalapa ma faʻapega. Chloe ofaina faʻamalositino eseese e faʻamalosi maso ma fesoasoani e aveʻese ai faʻafitauli vaega. O le polokalama e aofia ai lua taʻamilosaga, toe faia i lua taʻamilosaga (o le muamua taʻamilosaga faia i luga o le foloa, o le lona lua taʻamilosaga o loʻo tu ma lunges ma squats). O le a e vaʻai i faamalositino e 16; oe o le a toleni i lalo o le polokalame o le 30 sekone o galuega / 10 sekone malolo. Afai e leaga ou tulivae, e mafai ona e faʻatinoina naʻo le muamua taʻamilosaga.
18 toleniga mo vae ma glutes ma se faʻamalositino fusi
Auupega & Luga Tino Faʻamalositino (10 minute)
O lenei faʻamalositino puʻupuʻu mo le 10 minute o le a fesoasoani ia te oe e faʻamalosi ai ou lima ma galue lelei i vaega maso uma o le pito i luga o le tino. Chloe ofaina faamalositino pauna leiloa faʻavae i luga o laupapa ma tulei-lugā. O muso autū, lima ma tauʻau o le a mumu! I lenei polokalama, oe o le a maua 10 faamalositino faia e tusa ai ma le polokalame 45 sekone galue / 15 sekone malologa. E mafai ona e toe faia le faʻamalositino ile 2-3 vae. O le vasega o le a apili uma i le amataina ma alualu i luma tamaiti aʻoga.
Brutal Abs Faʻamalositino (10 minute)
O se toleniga puʻupuʻu ae vevela ile toleniga i lou manava ma paʻu. Oe fesuiaʻi faʻamalositino mo le pito i tua mo le lolomi ma faʻamalosi pa. E ui lava o le galuega e faia atoa i luga o le foloa, o lou fatu tata o le a i ai i le gyrosigma eria. I le polokalame lea, o le a maua ai 10 faʻamalositino faia i le taʻamilosaga o le 50 sekone galuega / 10 sekone malolo. E mafai ona e toe faia le faʻamalositino ile 2 vae. O le vasega o le a apili uma uma alualu i luma tamaiti aʻoga.
Maualuga 15 faʻamalositino mo manava kuluma ma laupapa
Faʻamalositino Tino atoa (30 minute)
Lenei o se loloto vavave aʻoaʻoga moni malosi ma teteʻi - e aofia ai burpee, faalava tamoe, osooso, squats, malosiaga laupapa. Ae peitaʻi, afai e te le oso, e sili atu le filifilia o se faʻamalositino cardio laʻititi malosi. Tino-Tino Faʻamalositino o loʻo i le va o mataupu faʻavae; e tatau ona e galue malosi e pasi le vitio mai le amataga i le faaiuga. Le vasega aofia ai 14 faʻamalositino toe fai 3 lapo o le matagaluega 30 sekone galue / 10 sekone malologa. O aʻoaʻoga e talafeagai mo naʻo tamaiti aʻoga potomasani.
Le aoga maualalo ole cardio toleniga mai FitnessBlender
6 HIIT-toleniga mo alualu i luma i Chloe ting
Uma cardio toleniga Chloe ting faia i luga o le va o taimi faʻavae ma aofia ai matua ogaoga aʻafiaga aʻafiaga (osooso, squats, tulei-UPS, tamoʻe, laupapa). Afai e te fiafia i le maualuga-uta avega mo vave taunuʻuga, toleniga o Chloe, oe o le a fiafia i ai. Mo vasega o le a le manaʻomia faʻaopopo masini, o faʻamalositino uma e faia ma o latou lava mamafa tino.
1. Faʻamalositino Tino Atoa: Mu 400 Kalori (30 minute)
Toleniga aofia ai 3 taʻamilosaga o le 4 faʻamalositino. Taitasi taamilosaga toe faia i le 4 taamilosaga. Taamilosaga muamua: Squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Lua taʻamilosaga: Burpees + Tuck Jump, Jumping Jacks, Squat Jump Toe Taps + Kickback, Cross Jacks. Taamilosaga lona tolu: Groiners, Fetaui oso i luga, Nofofua vae vae (R), Nofofua vae vae (L).
2. Faʻamalositino Tino Atoa: Mu Calories 250-360 (25 minute)
Aʻoga aofia ai 2 taʻamilosaga o le 4 faʻamalositino; taʻitasi taʻamilosaga e toe faia i 3 taʻamilosaga. Taamilosaga muamua: Windmill Lunges, Mountain Climbers + Plank Jacks, High Kicks, Tricep Dips + Leg Raise. Lua taʻamilosaga: Faʻasosooso osooso + Aʻoga Toso, Tulei-luga + Faʻafefe, osooso Jacks, uila uila.
3. Faʻataunuʻu gaʻo gaʻo i le fale (20 minute)
I lenei aʻoaʻoga loloto, ofoina 9 faʻamalositino, lea e toe faia i le 4 taʻamilosaga (30 sec / 10 sec): Maualuga tulivae Burpee, Tulei-luga, osooso Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.
4. Tabata Fat-Blasting HIIT Workout (16 minute)
I le malosi o le TABATA-toleniga o loʻo faʻatali mo oe 8 faʻamalositino, ma ia mea taʻitasi e toe faia i seti e 4 (20 sec / 10 sek): Burpees, Mountain Climbers, Jumping Lunge Chop, Up & Down Plank, Broad Jump + Squat 180, High Kicks , Fetaui Lunge oso, Spiderman Plank.
5. Tabata HIIT Cardio Workout (16 minute)
I le malosi o le TABATA-toleniga, o le a ia te oe foʻi 8 faʻamalositino, taʻitasi taʻitasi i le 4 seti (20 sek / 10 sekone): Mana Jacks, Plank Jacks, Jumping Lunges, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Muamua, o loʻo i ai le toleniga!
5. Fat Burning HIIT Cardio (16 minute)
Muamua lava, o lenei aʻoaʻoga ogaoga ofoina 8 faʻamalositino toe faia i le 2 taʻamilosaga (45 sec / 15 sec): Burpee + Star osooso, Mountain Aʻeaʻe, osooso maea, I totonu & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, lateral Lunge Jump.
Mo le paʻu pauna, Mo alualu i luma vavalalata toleniga, Cardio toleniga.