Pehea e loaʻa ai ka mākala akā ʻaʻole me ka pono o nā kaupaona

Loaʻa ka wahine mākala

Loaʻa paha iā mākou ka manaʻo e loaʻa ai nā mākala e pono ai mākou i kekahi mau kaupaona. ʻAe, he mea ʻae iki paha ia no ka mea aia mau nā paona ke makemake mākou e hōʻike i nā mākala i ko mākou ola. Akā pono ʻoe e ʻike he hopena maikaʻi loa kahi hoʻomaʻamaʻa ʻana me kou kaupaona iho a me ka ʻano isometric.

No laila ʻo ia kā mākou e hana ai. E haʻi mākou iā ʻoukou āpau nā hana i hiki iā ʻoe ke hoʻokomo i ka hoʻomaʻamaʻa e leʻaleʻa ai i kahi kino ʻoi aku ka hana akā me ka ʻole o ka pono o ka pili ʻana i nā kaupaona. Kūpono ia no ka poʻe makemake e hoʻomaʻamaʻa ma ka home a ma kahi ʻano ʻoihana.

Kōkua ka Squats iā ʻoe e loaʻa kaʻiʻo me ka ʻole o nā kaupaona

He ʻoiaʻiʻo i nā manawa āpau a mākou e noʻonoʻo ai i kahi hoʻolālā holoʻokoʻa, hele mākou iā lākou a ʻo ia ke kumu e hoʻomaka pinepine ai mākou ma ka haʻi ʻana iā lākou. Akā, aia nō iā lākou nā mea āpau e hōʻailona iā mākou i ke ala o ka kūleʻa. ʻO ia ke kumu i kēia hihia ʻaʻole lākou e emi. No ka mea e like me kou maopopo ke hana nei i nā squats ke hana nei mākou i nā hui puʻupuʻu ʻokoʻa. ʻO kēia ka mea hiki iā mākou ke hoʻolōʻihi i ke kino, mai ka puʻupuʻu, ka ʻōpū a hiki i nā lima. Akā ʻae, pono ʻoe e hilinaʻi i kou kaupaona ponoʻī, hana aelike i kēlā mau wahi a hoʻonui i nā repetitions ma ka liʻiliʻi.

E hele iki aʻe nā mākala o nā wāwae. A 'o kekahi ʻo nā squats maʻamau ka ʻoi aku o ka maikaʻi ke hoʻohui iā lākou me nā poʻe ʻē aʻe e like me nā mea a mākou e kau ai i hoʻokahi wāwae i hope a kau i ka wāwae i kahi kiʻekiʻe kiʻekiʻe. ʻO ka manawa kēia e kaulike ai iā ʻoe iho e hoʻohaʻahaʻa iā ʻoe iho a hana i ka hoʻoikaika kino me ka ʻole o ke kua i kou kua. Hiki iā ʻoe ke hāhai i nā ʻōkuhi i ka wikiō, akā ʻoiaʻiʻo ʻaʻole ʻoe e pono i nā dumbbells no kēia.

Nā Pushup

I kēia manawa e hana mākou i ka haunaele i nā lima i mea e loaʻa ai ka mākala. No laila no kēia, kekahi o nā hana maʻamau, no ka mea ʻaʻole mākou makemake e hoʻokūkū iā mākou iho. ʻO kahi papa hana i hana ʻia i nā pahu kuʻi pinepine kekahi o nā manaʻo maikaʻi loa. E hoʻomaka me kekahi mau repetitions āu e piʻi ai inā makemake ʻoe e hoʻomaikaʻi i kou mau lima a me kou ʻōpū. Hiki iā ʻoe ke hana iā lākou i kahi ala lohi, i mea e hiki ai ke hoʻomau i ke kaupaona a hana kēia i nā lima i kahi liʻiliʻi loa.

Crunches a me nā isometric

He paʻakikī e loaʻa kahi abs piha a maopopo iā mākou. Akā i kēlā me kēia ʻanuʻu a me ke kūmau e hiki ai iā mākou ke hoʻokō i kā mākou pahuhopu. Ma waho o ka pili mau ʻana i ka papaʻai maikaʻi, pono mākou e hana i nā hoʻoikaika ʻōpū no ma kahi o 15 mau minuke a ʻekolu mau manawa o ka pule. Ma waho aʻe o nā ʻōpū maʻamau i maopopo iā mākou āpau, hiki iā mākou ke pili i nā hoʻoikaika isometric. No ka mea i loko o lākou e ʻike ai i ka hoʻohaʻahaʻa puʻupuʻu e hoʻomaikaʻi nui iā mākou. Ma muli o ka ʻaelike e hana nui lākou. Hoʻohui i kēlā ʻaʻole maʻamau ka nui o ka hoʻōla e like me ka hana maʻamau. Hiki iā ʻoe ke hoʻomaka me kekahi mau papa a me nā ʻano ʻokoʻa āpau, hohola wāwae a kīkoʻo lima paha.

abdominal

Ke kaʻina hana

ʻO kekahi o ka mea kaulana loa e hiki ke hana i nā ʻanuʻu. No ka mea inā ʻaʻohe ou mea kūpono, hiki i nā mea āpau ke lawelawe iā ʻoe, i mea e loaʻa ai kahi kiʻekiʻe. ʻO ka hana ʻana i kēia ʻano hoʻoikaika ka mālama ʻana i kā mākou ʻōnaehana cardio-vascular. Ma waho o ke toning o nā wāwae ʻelua a me nā puʻupuʻu, ʻo ia kahi pono ʻē aʻe a mākou e pono ai a e mālama ia iā mākou i ke kaupaona kaulike. Ma ke ala like, inā ʻaʻohe āu hehi i ka home a i ʻole kekahi mea e like me ia, hiki iā ʻoe ke piʻi aʻe a i ʻole ke alapiʻi. ʻOiai ʻo ia kekahi o nā ʻano ʻokoʻa a mākou e makemake ai i ka maʻalahi a me ka hoʻohana. Hiki iā ʻoe ke lilo i nāʻiʻo me ka ʻole o ka kaupaona.


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

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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.