Pehea e hoʻonui ai i ka nui o nā mākala i nā wāwae

E hoʻonui i ka nui o nā mākala o nā wāwae

Makemake mākou e hana i ke kino holoʻokoʻa, ʻoiaʻiʻo ia, akā aia nō kekahi ʻāpana a makemake paha mākou e ʻike i ke kani maoli a ʻo ia nā wāwae. No laila, i kēia lā e nānā mākou iā lākou a haʻi iā ʻoe pehea hoʻonui i ka nui o nā mākala i nā wāwae. E loaʻa nā ʻōlelo aʻoaʻo āpau iā ʻoe!

No ka mea ma kēia ala wale nō e hiki ai iā ʻoe ke leʻaleʻa i kahi hopena maikaʻi a ʻike ʻoe i kēlā loli āu e kali nei no ka nui. He ʻoiaʻiʻo nō kēia ʻōlelo aʻoaʻo a me nā hoʻoikaika kino ʻO kēlā ukali, pono pū lākou me ke kūlike ʻole maikaʻi, a me kahi papaʻai maikaʻi a me ka poina ʻole e hoʻomau i ka hoʻohui ʻana i nā hoʻoikaika kino no ke koena o ke kino. Hoʻomaka mākou me kēia!

ʻO nā squats me ke kaupaona e hoʻonui i ka nui o nā mākala i nā wāwae

Hiki i nā Squats ke ʻano like ʻole a i kēia lā e ʻike mākou. No ka mea āpau ʻo lākou kekahi o nā hana piha loa e hiki ai ke hoʻonui i ka nui o nā mākala o nā wāwae. No laila, ua hoʻomaka mākou me ka squat me ke kaupaona a ʻaʻohe mea i ʻoi aku ma mua o ka loaʻa ʻana o kahi mau dumbbells. Waiho mākou i ke kaumaha o kēlā me kēia i kāu koho. Kū ʻoe me kou mau wāwae i kahi kaʻawale a me kou mau lima i lalo. ʻO kēia ka manawa e hana ai i nā squats, hoʻomaha no kekahi mau kekona, a hana hou i kahi hoʻonohonoho ʻē aʻe. E hoʻomaka mālie.

ʻO kekahi hana hoʻoikaika: ʻo ka Bulgarian Squat

I kēia manawa ua koe mākou me kahi mana hou e poina ʻole ai kekahi iā mākou. ʻOiai he ʻano nui ia o ka mea a mākou i ʻōlelo ai. Hiki iā ʻoe ke hana iā lākou me ka ʻole o ke kaupaona, e like me kou makemake. ʻO ka ʻoiaʻiʻo he nīnau ia, ma nā hihia ʻelua, o ka hoʻoikaika ʻana i ka haʻahaʻa o ke kino a he nūhou maikaʻi mau kēlā. ʻO ka gluteus maximus a me ka waena pū kekahi i mea nui i ka hoʻokō ʻana i kēia hana. CE hoʻomaka ʻoe e kū aʻe a pahu i hope i kekahi o kou mau wāwae, āu e kau ai ma luna o kahi noho a kākoʻo paha. I kēia manawa he nīnau no ka wili ʻana i ka wāwae i loaʻa iā ʻoe ka mea kiʻekiʻe i ka honua, akā e mālama pololei ana i ka hope a ʻo ka ʻūhā mua e hana i kahi kihi o 90º me kou kino. Me he mea paʻakikī ke kaohi i nā mea āpau, akā ʻaʻole ia ke hoʻomaʻamaʻa iki ʻoe.

Wili wāwae wāwae mīkini

E hana iki i ka hamstring, a laila pono ʻoe i kahi haʻuki e like me kēia. Eia hou, pono mākou e ʻōlelo e kani ana nā wāwae i ka nui loa. Akā me ka hoʻopoina ʻole i nā māhoe, ʻoiai, ʻoiai he kekona iki i ka curl, hana pū ʻia. Pono ʻoe i kahi mīkini hale hoʻoikaika kino, ʻoiai ma ka home hiki iā ʻoe ke hana pū, akā ma kahi o ka mīkini, hiki iā ʻoe ke kau i kahi kaupaona a i ʻole dumbbell ma waena o kou mau wāwae a hāpai i kou mau wāwae me ia. Pehea ʻoe e makemake ai e hana?

Kākau

ʻO kekahi o ia mau koho i hiki ʻole iā mākou ke kāpae i kekahi. Pono nā paepae i loko o kā mākou maʻamau e hoʻopau i ke kani o nā wāwae. Akā ʻaʻole wale lākou, akā i kēia hihia ua hoʻohoka pū ʻia ka ʻaoʻao o ka ʻōpū, a mākou e aloha ai no ka mea ʻo ia ala e hana ʻoi aku ka maikaʻi a me ke kino. E like me kāu e ʻike ai, ʻaʻohe ʻepekema o ka hele wāwae, akā hiki iā ʻoe ke hoʻololi me ka ʻole o ke kaupaona. E hoʻomanaʻo e mālama pololei i kou kua, e hele i mua a kulou i nā kuli, e hana ana i ka pahu a me nā wāwae i lalo. A laila, pono mākou e mālama i ke kaulike a hoʻi i ke kūlana hoʻomaka e hiki ai ke hoʻololi i ka wāwae ʻē aʻe. Kū pololei ka neʻe i ka wā ke kūleʻa a iho i lalo paha. He aha kēia hana e hoʻomau ai kā mākou kua i hope, a ʻo ke kumu a me ko mākou kaulike. E hana i kāu hana i kēia manawa me kēia mau hoʻomaʻamaʻa a hoʻomaka e hoʻonui i ka nui o nā mākala i kou mau wāwae.


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.