ʻO nā hoʻoikaika kino e hana me ke kaumaha kuʻekuʻe wāwae

ʻO ke kaumaha o nā wāwae wāwae

Ua lilo nā paona kuʻekuʻe wāwae i kekahi o nā mea i ʻimi nui ʻia. Me he mea lā ua lilo lākou i mea ʻano a he ʻoiaʻiʻo ua paipai nui ʻia lākou e hana liʻiliʻi i loko o nā wāwae, kani a hoʻomaikaʻi paha i ko lākou ikaika a ʻoi aku. No ka mea e hoʻonui lākou i ka hoʻoikaika i kēlā me kēia neʻe a mākou e hana ai. Akā e makaʻala, e makaʻala mau ʻoe i ke kaumaha āu e kau ai ma luna o lākou e pale aku i ka ʻeha.

ʻO ka ʻoiaʻiʻo he mea maʻalahi lākou a me lākou hiki iā ʻoe ke hoʻomaʻamaʻa ma ka home, maʻalahi. ʻAʻole lākou i hōʻike ʻia ke kamaʻilio mākou e pili ana i nā hoʻopaʻi aerobic Ua ʻike mākou a pau i ke ʻano o ka holo ʻana. No laila, inā pili ʻoe i kēia mau paona, pono ʻoe e hana i kahi maʻamau e like me ka mea ma lalo nei a hoʻomaka ʻoe e ʻike i nā hopena maikaʻi ma mua o kou manaʻo.

Nā kaumaha kuʻekuʻe wāwae: Glute kick

ʻO kekahi o nā hana mua hiki iā mākou ke hana ʻo ia kēia. ʻO ia ka mea i kapa ʻia glute kick no ka mea e hoʻomaka, e hoʻokuʻu mākou i hope hoʻokahi wāwae me he kiki la. ʻOiaʻiʻo, e hoʻomaka mākou mai ke kūlana quadruped, e paʻa ana iā mākou iho me nā poho lima ma ka papahele, nā lima kīkoʻo a me ke kua pololei. Hoʻopili nā kuli i ka lepo a e like me kā mākou e ʻōlelo nei, pono mākou e kiola i kekahi wāwae i hope a laila e hoʻololi i kekahi. E hoʻomanaʻo i ka wā e pelu hou ai ʻoe a i ka wā e ʻohi ai ʻoe, hiki iā ʻoe ke lawe mai i kou umauma e hoʻohola hou. E hana hou me kēlā me kēia wāwae.

Piʻi ka wāwae

He ʻoiaʻiʻo he mau ʻokoʻa ʻē aʻe ka hoʻoikaika kino e like me kēia. Hiki iā ʻoe ke kū i luna, e hilinaʻi ana i ka paia a i ʻole e moe wale ana i lalo. Inā ʻoe e koho i kēia koho hope loa E moe ma kekahi ʻaoʻao a kākoʻo i kou kino ma ka honua, e kōkua ana i kou lima e hoʻopaʻa iā ʻoe iho. ʻO ka manawa kēia e hāpai ai i ka wāwae kue, e iho malie ilalo. E like me ka hoʻomaʻamaʻa mua, maʻalahi ka hana hou ʻana a laila hoʻololi i nā ʻaoʻao. Inā ʻoe e hana i ke kū ʻana i luna, pono ʻoe e makaʻala i kou pūhaka a me kou kino i ʻole e neʻe. No laila, e mālama ʻoe i kahi kūlana pololei a hoʻokaʻawale i ka wāwae āu e hana nei i kekahi ʻaoʻao, akā me ka hoʻoneʻe ʻole ʻana i kekahi ʻāpana o kou kino e like me kā mākou i ʻōlelo ai.

ʻO ka squat Bulgarian

E hilinaʻi i kahi noho ma ka paia i mea e paʻa ai. I kēia manawa, e huli i kou kua iā ia a kākoʻo i ka piko o kou wāwae, e hoʻohuli i kou wāwae ma ka noho. Pololei ke kino a ʻo ka wāwae ʻē aʻe ma luna o ke kaumaha. No ka hoʻomaka ʻana me ka squat, pono mākou e wili i ka wāwae a mākou i ʻō aku ai akā ʻaʻole ke kuli ma mua o nā manamana wāwae.. Ke hana ʻoe i kekahi mau pana-up me kekahi wāwae, pono ʻoe e hoʻololi i kekahi.

Hoʻopaʻa wāwae

ʻO kekahi o nā koho maʻalahi loa i loaʻa iā mākou kēia. E moe wale mākou ma luna o ka moena ma ke kua. Me nā kaumaha ma nā kuʻekuʻe wāwae, e kulou mākou i nā kuli e hana i kahi kihi 90º.. I kēia manawa pono mākou e kīkoʻo i nā wāwae ʻelua i luna e hoʻoluli hou iā lākou. ʻOiaʻiʻo i ka wā mua e uku liʻiliʻi iā ʻoe akā hiki iā ʻoe ke hana mau i nā mea hou liʻiliʻi.

Abs

ʻAʻole hiki iā mākou ke hoʻolilo i ka manawa kūpono e hana i kekahi noho ʻana me nā mea kaumaha kuʻekuʻe wāwae. ʻO ia kekahi o nā manaʻo nui e hoʻouka liʻiliʻi i nā wāwae a kani i ka wā e hana like ai mākou me ko mākou ʻōpū. No laila, e moe ana i lalo e like me ka hoʻomaʻamaʻa mua ʻana, hoʻoluli hou mākou i ko mākou mau wāwae ma ke kihi o 90º. ʻO ka manawa kēia e waiho ai iā lākou kiʻekiʻe a pono mākou e hana like me ke kino. E hoʻomanaʻo ʻaʻole huki nā lima i ka ʻāʻī i kēlā me kēia manawa a ʻaʻole mākou e hoʻāʻo e neʻe i mua, akā ʻo ke kino ke axis o ia neʻe. He hana maʻamau e hoʻomaka i kāu hoʻomaʻamaʻa!


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.