Anei oe i ike pehea e noho ai ma luna o ke kaula?

ʻO wai ka mea i waena o mākou makemake i makemake i ka i he maikaʻi loa kona a me ka nani kino shape? He nui ka makemake makemake e aʻo pehea e noho ma luna o ka mahaeʻana, akā,ʻaʻole a pau i ike i ka mea pono e hana ai. Kekahi kanaka manaʻo i kēia kohoʻia mea hiki wale ke loaa i kakahiaka nui elemakule, oiai kekahi poe e makau ana ā 'inoʻino kekahi i kona mau ligaments. I ka mea, ina e ike pehea e pono e noho ma luna o ka ie milo, a i ka makemake ikaika o ka mea kino e mau hana e loaʻa ai i kēia pahuhopu o kekahi (nānā 'ana i kekahi kime pāʻani aʻo a me ka makahiki). Oe wale Pono e i loko o hoʻoikaika i ka mea i hiki. A me ka hoʻoikaika 'ana kona kohoʻia ma luna o ka kela la i keia manawa.

aʻo

Inā kekahi noi e pili ana pehea e noho ma luna o ka ie milo, i ka pane hoʻoneʻe 'ia paha me ka pau ole, i ka e pili i kona kino. Pinepine ia mea ai, a me ka ho'āʻo e hoʻomohala i ko lakou kohoʻia iho i loko o ka hale. I ka Ia manawa, mau kanaka ike i na 'o kanaka physiology mea ia e hohola hilinaʻi nui ma luna o ka leo o nāʻiʻo. Nolaila, ina ka mea, e nawaliwali, i ka pau ole repetitions e hana iki (a me ka Hope versa). Penei, ka mea pono e e hooikaika. Kēia mea i ka manao o ka hoomakaukau kahua no ka wā o 4 pule. Poe akamai i ka poe i ike pehea e noho ai ma luna o ke kaula, e waiho no kela a me keia pule e e manawa no ekolu workouts. He poʻe o nā kino e nā aerobics, mana pauku a me kona. No ka aerobic hoounauna e hana kickboxing, fitboksom. A hiki i ka , keʻehi maila i loko o ka lewa a ma ka "na ohia" ua dynamically aku i ka uha nāʻiʻo, a me ka hopena, ma ka hou ana i ka leo, oe e lilo hou'ōlewa. A me 'oe ke hana i ka mahae' ano koke me kekahi pilikia.

Ka mua hoounauna

Ka poe i makemake e ike pehea e noho ai ma luna o ke kaula, ke hoomau e ao oe: ". Noho" mai i ho'āʻo i ka eʻoiaʻiʻo e No laila, e hiki ke loaa ka poino. Mua, e pono e kikoo i ka quads, alaila, o ka hope, a laila, i ke kīloi paʻewa nāʻiʻo o ke kino, a me ka wale laila, hoʻomaka e kau i ka loko o kēlā me kēia uha. Ka mua 4 pule e haʻahaʻa palapala mai kekahi wāwae a hiki i ka 'ē aʻe, a laila, noho ma luna o ka papahele, mau wāwae pelupelu ia wahi, a me ka hahai i nā inclinations o ka torso mua, ho'āʻo e mālama i kou kua palahalaha. Na hope hoounauna - moe ana ma kou kua, a KamakawiwoʻOle lima wāwae a hiki i kaʻaoʻao. Kēpau manawa: mai ka hapalua a hiki i elua minuke no Muscle hui.

A mahina hope,

Ka mea, ua i kēia wā e hiki i kekahi manawa, i ka wa o ka aina ma ka ie milo lilo kŘpa a maʻalahi. A me ka mea hiki ke hana me ka nui hana. Oe E Mai ho'āʻo i ka pono i ka manawa "X" ma ka kekahi lā, hana mālama nui. Initially hui i ka pule aʻo mahaeʻana. Kino, e hana i loko o ia mau kamaa mea e ole paheʻe ma luna o ka papahele, a lawe aku ia mea. No pono e Lele aku kėlä, e ho'āʻo e mālama i mea like me ka haʻahaʻa wahi no ka like loa me hiki. Omaka me ka mea mua, mahae, a laila, e hele i ke kea. Inā ka papahele mea,ʻaʻole i lawa ke i kekahi 20 knm, hui hoʻokō 'squats a e keʻehi aku (30-40 manawa). Ma neia hope aku, i kou manaopaa, e pono e haawi aku i ka makemake hopena. Ua pono, e oe i ike pehea e noho ai ma luna o ke kaula, akā, mālama i ka manaʻo i loko o keia ina ia mea maikaʻi,ʻaʻole i ka wikiwiki. No laila, ina oe anei olelo e e hohola - hana ia loa.