Ka Papa Hana

ʻO ka aʻoʻana i nā'ōpiopio no nā kaikamāhine he ala maikaʻi loa ia e lawe ai i kāu kiʻi i kahi nānā maikaʻi. Ma hope o nā mea a pau, nā mea momona, maʻalahi, nā wāwae maikaʻi -ʻo kēia ka mea nui loa o kāu kiʻi a pau. Eia kekahi, no nā wāhine he nui, he wahi pilikia ka wāwae: pinepine ka hua a piha a'ōwili paha nā hua, ua hoʻopuni a piha ka'ōpū, aʻo kaʻaoʻao i loko o ka'ūhā he kumu kūʻokoʻa. Eia naʻe,ʻo ka papahana hoʻonaʻauao kūpono no nā wāwae e kōkua pono iāʻoe e kāpae i nā'āpana pilikia.

Hoʻomaʻaʻana i ka wāwae o Slimming

Ināʻo kou pilikia nuiʻo ka piha piha o nā wāwae, hiki iāʻoe ke paio me kēia hoʻonaʻauao wale nō no ka lōʻihi loa. Pono e hoʻopauʻia kekahi hapa nui o ka kenimika ma keʻano o ka hoʻohuiʻana i nāʻiʻo a me kaʻai pono.

I ka pae mua, ua lawa ka hoʻokuʻuʻana i ka meaʻai i nā meaʻono a pau (koe wale nā ​​hua), ka'ōniʻona, ka mea puhi a momona. Wahi a nā kauka,ʻo ia keʻano o nā mea momona nui loa e hele pū me ka piha o nā wāwae.

ʻOiaʻiʻo, uaʻikeʻoeʻo ka hoʻonaʻauao maikaʻi loaʻana o nā wāwae a me nā kīʻaha he holokani kaʻawale paha a iʻole ke holo waleʻana i ka holo kaʻa no 30-40 mau minuke. Eia kekahiʻano nui o ka hana aerobic, aʻaʻole wale ka mea e hāpai i ka puhiʻana i nā calories, akā kōkua pū nō hoʻi i ka hanaʻana i nā āpana kūpono. Inā nā wāwae kou wahi pilikia pilikia, he aha ka hopena i nā wāhine me kaʻano "pear" o ke kanaka, a laila, he kūpono ia e kūʻai i ka hale kaʻa kaʻa kaʻa.

ʻO kekahi hana'ē aʻe i ka wāwae wāwae he papa hanaʻaeʻa, kahi hiki ke hoʻololiʻia e nā haʻawina e pili ana i kahi mea mokuahi ellipllip a piʻiʻole paha ma ke alapiʻi (ʻaʻole i emi o ka 15-20 mau minuke). Inā hoʻohuiʻoe i ke kaʻa pāʻani me ka papa hana - eʻikeʻoe i kahi hopena wikiwiki a maikaʻi.

Eia kekahi, no ka hopena o kēia mau hana,ʻaʻole wale i ka hoʻonaʻauaoʻiaʻana o nā wāwae, akā,ʻo ka hoʻonaʻauaoʻana i ke kino holoʻokoʻa, kahi iʻoi aku ai ka maikaʻi aʻoi aku o ka maikaʻi. No ka hōʻoiaʻana i nā hopena maikaʻi loa, kūpono ka hanaʻana i 3-5 mau manawa o ka pule. A inā i kēia mau mea a pau e hoʻohui a me nā leka kakahiaka, a laila e hoʻopīhaha kokeʻia kou mau wāwae! Eia kekahi ma nā lā a pau e komo i ka māmā māmā, a i ke ahiahi e kū like me ka piʻi a me ke kaʻa kaʻa.

ʻO ka mea nui, mai poinaʻo ka hōʻailona o ka hana maikaʻi keʻano o nā wāwae wāwae ma hope o ka hanaʻana i kaʻeha. Ināʻoe e hana ana i ka hapalua o ka hana, aʻaʻoleʻole i ka hope hope loa, pono ka lōʻihi e kali lōʻihi!

Kau i ka papahana ma ka home

Ināʻo kāu pahuhopu ke hana pololei i nā wāwae, hiki iāʻoe ke komo i kahiʻano bodybuilding - hiki ke aʻoʻiaʻana o ka wāwae i ka home me nā kukunaʻelua. I mea e uhi i ka paio me nā wahi pilikia a pau, pono e hana i ka mea nui:

1. I kahi mahanahana, e holo ma kahi a lele i kahi kaula no 2-5 mau minuke.
2. He hana nui no nā hulu a me nā'ōpū! E kau i kou mau wāwae i ka laulā o ka laulā me ke kaʻawale, nā wāwae e like me ka kekahi, a me ka hua, e huki i nā'ōpū me ka hohonu. Hana 3 mau papa o 20 manawa. Ke maʻalahiʻoe, e lawe i nā pōpuni i kou lima.
3. He mea pono kēia hana no kaʻaoʻao i loko o ka'ūhā. E hoʻonui i kou wāwae ma mua o kou poʻohiwi, e kau i kou mau wāwae i nāʻaoʻao, a kūlou, e pale i kou pale (he sumo squat). Hana 3 mau papa o 20 manawa. I ka wā e hiki mai ana, hiki iāʻoe ke hana i ka hana ma ke kiʻiʻana i nā dumbbells.
4. He hana maikaʻi loa no ka hoʻonuiʻana i ka wāwae lalo. E kū ma ka wāwae hoʻokahi, e kiʻi i nā pōkā. Hana 20 mau loui ma kāu'ōwae. A laila e hoʻomaha i ka wāwae i loko a hoʻomau hou. A laila e hoʻomaha i ka hoʻomaha a haʻi hou. Hana i ka hana no ka wāwae'ē aʻe.

Hiki ke hana i ka aʻoʻana i ka wāwae ma ka hale a i kēlā me kēia lā a iʻole 3-4 mau manawa o ka pule.