An pono ka hale workout polokalamu no beginners

Play haʻuki ma kona home? Easy! E hana i kēia, manawa, makahiki, a me he poi pu makemake e hoʻoikaika 'ana i kou kino i kela lā' oe e pono ai. Mai Mai koke mai oukou, mailoko i ka hana a pau i ka ike kino i ka manawa, a laila, i ka pule ma ka, weliweli hoomanao ana i ka hoao ana. Sports hale - he mea nui, no ka mea, eia oe i kou mau aʻa Makehewa, kaʻi, Hope, hoapili ia. E hoʻomaka e kuhikuhi i ka pahu hopu mākou makemake i ka hoʻokō mea a mākou i ka hana, pehea ka nui o manawa mākou e makemake e pana aku au i ma ka pule manawa. A laila, i hoʻomākaukau aʻo polokalamu ma ka hale, a e i e hahai pololei.

He aha e mea lawe i ka newbie

O ke kanaka, ka poe i ike ole hoʻokani haʻuki (pono, koe wale no i ka hele i physical hoʻonaʻauao 'ia ma ke kula), e noi mai ana mea uuku lako a pan, e hoʻomaka hale workouts. E hoʻoholo ma luna o ka wahi, kahi au e mau loa ana e hoʻoili. Oe ke kuai i ka hale haʻuki moena a me ka collapsible dumbbells. He mea nō lawa no ka manawa mua. aʻo polokalamu no ka beginners ma ka hale i komo ai hoʻokō 'ana i ka pū i nā nāʻiʻo o ke kino. I ka hana a pau i ka nui Muscle pūʻulu mea nō maoli ma ka home.

Muscle pūʻulu a me nā kino

hoʻomaka mākou me ka lalo kino. E lńkou i nā wāwae, hana:

• Squats (regular, loaʻa, ma nā wāwae a ma kekahi);
• ho'āhewa wale;
• Kona hope me ka.

No ka gluteal nāʻiʻo mea i lunges kupono, likeʻole, keʻehi maila lākou mau wāwae hoʻi, a sideways.

Press:

• alodio Ke Kai ma luna o ka papahele;
• kihi loa ma ka kēlā nāʻiʻo;
• e hookiekie ana ia mau wāwae e moe ana ma luna o ka papahele 'ole i loko o ka vise ma ka crossbar.

e hoʻomaʻamaʻa ke pectoral nāʻiʻo a me ke kōkua o ka pahu aku ai i-ae la, a (i loko o ke alo o dumbbells) pilina e moe ana. Inā o ka hale i ka papamoe ki a ulana lole hiki ke kuleʻa EII ni hoʻi nāʻiʻo. Ka hookoikoi polokalamu ma ka home E i komo kino e mahana-i, kona. Ka mea, e pono ke kuai i ka skipping kaula, he papa a i ka maikaʻi aerobic hoounauna. No kaʻano, e hiki no hoi kau i ka punchingʻeke, he Reuʻela,ʻo ia a hiki ia i ka pau nui o ka ia, a ae e hoolei mai i ka io ikehu.

Maikaʻi loa aʻo polokalamu ma ka hale

No laila, no ka kekahi laʻana, e hoʻoholo i ka 'ekolu manawa i ka hebedoma hana no ka hora. E ka i aku nei au, ma ka Poakahi e ia e lńkou i nā wāwae, ma Wednesday, i ke kaomi a me biceps, umauma Poalima. Kēia pule e haawe lawa malihini e komo i ke aʻo 'ana a me ka ae i ka nāʻiʻo, e hele a maʻa i na kino. I loko o kēia wā, he mea nui i ka pono a me kaʻai maikaʻi. Program no nā wāhine ma ka hale workouts hiki i nā pahu aku ai i-ae la, noho-ae la, i hana no ka ahakanaka me ka hoʻohana 'ana o nā paona (mua), e like me me ka hoike o ka oihana mua o Yoga no ka hohola ana a calming ka'emi ko kahua. Kēlā me kēia hookoikoi mea e pili ana 5 ke 20 repetitions hoʻokokoke mai kēlā me kēia. Aia mea i pono, e EII ni i ke kino a pau i loko o kekahi Ahaolelo, na nāʻiʻo pono e hoomaha, a ola. An ka hoʻokō i ka hale workout polokalamu ua i ia oe, e like me kou mau mea i manao ai, pahu hopu, uea '. Na ka papa kuhikuhiE mea - hoʻokō 'mau, ka hahai ana i ka wae manao, ai ka pono, a i ka maikaʻi heluia, - ina he maikaʻi result mea i lōʻihi ke kali!