Hoʻokō 'no ke kaupaona lilo ana opu ma luna o ka poepoe. Pehea e koho i ka fitball?

E pōmaikaʻi ai, mai ka hoʻokō ' ua ka i kā mākou, e mea pono e nānā i a me ka hoʻoikaika' ana i kāuʻai, aʻoki calories. Inā jogging, Paikikala, 'auʻau a me Hiking i loko o ka hale haʻuki no kekahi kumu mea eʻoluʻolu, e hiki e ho'āʻo i kēia' ano o ka hola like gymnastics ma fitball. Ka pololei, physical ha awina + haʻahaʻa-momonaʻai eʻaʻole kōkua wale lilo ke kaupaonaʻana, akā, i emi i ka pilikia o ka maʻi maʻi e like me ka naʻau o ka mai a me ka mimikō. Hoʻokō 'no ke kaupaona lilo ana opu ma luna o ka poepoe kōkua, e hoʻoikaika i nā nāʻiʻo o ka luna, a malalo ahakanaka. No ka papa e pono ai ka mea poepoe, a me ka mea i lalo ili o ka laholio moena.

He aha ka fitball?

Kala no ka hoʻokō 'ana i na inoa, a me Yoga mea poepoe, o ka mea poepoe kumupaʻa, Hawaiian poepoe a me ka fitball (75, 65, 55 - ka maʻamau nui). It vinyl ea-piha poepoe o laholio, a mau nō latex. Kēia ipu mea hemolele no kekahi hale workout, e like me ia ma ka hale haʻuki.

E koho feetball

Pehea e koho i ka fitball? Maikaʻi loa, E e lena i kou mau kuli ma ka huina o 90 degere, a me ka'ūhā e e laua a hiki i ka papahele i ka wa e noho ma luna o ka poepoe. He kupono ia e hiki ke hoʻomaʻa i ka elasticity, e hoʻoikaika i ka mea e like ai o ka balancing, a me kaʻilihune, oi efficient workout. Fitball poepoe pono Aʻohe i ka ulu. No ka beginners, ka mea kūpuna a me ka poe i alakai i ka sedentary Aloha Hawaii no na makahiki, ka mea makemake e aho e nana i ka nui pahee fitball. Buy i ka poepoe hiki ia ma e lealea ana waiwai hale kūʻai, e like me kā lākou mau manaʻo e komo i loko o na mea he nui Internet kumu waiwai. I ka wa e kuai ia mea nui ia e hōʻoia i ka fitball ua i ka kiʻekiʻe-kbps latex, ma keia hihia, puncture ka poepoe e deflate loa lohi, i mea nui no ka mea hoʻohana maluhia. Inā 'oe aole oe i ike pehea e koho i kekahi fitball, e hiki ke kukakuka pu ana me ka hale kūʻai limahana nana e kakau i ka au mamuli a pau o na pono a me keakea o ka huahana.

Kino me ka fitball

Me ke kōkua o ka luawai-mau papa hana noiʻi feetball hiki kēlā, a malalo hoʻi nāʻiʻo. Ua hiki ke hoʻohana pū i ka mana a me ka momona-kuni cardio. Aerobic hoounauna kōkua i ka 'Imi puhi calories, a hoʻoikaika i ka mea'ōnaehana mānowai koko nenoaiu.

Maluhia o ka Lehulehu a me ka malama

Haka a me ka ike loea poepoe fitball, e malama aku ai, ma ka pono no na makahiki, ina oe e malama pono o ia. I ka wa e koho e lawe i loko no o kou kiekie a me ke kaumaha. Mua ana, malama heluhelu i ka olelo a me ka hahai i nā koi. Ka poepoe E e hoʻohana wale ma luna o kaʻilikai ili honua. Inā papa i paa ke ao o waho ma ka lepo, oe e pakele wahi kahi he mau pohaku, laau 'ole' ē aʻeʻoi mea i hiki i Wear a poho i ka poepoe. Holoi ia me ka ke kopa a me ka wai hiki ia. No ka kumupaʻa ka wā i ka lima a me ka wāwae kino e e poʻohiwi-ka laula ma ke kaʻawale.

Nā pono o ka hoʻohana fitball

Hoʻokō ' no ke kaupaona lilo ana opu ma luna o ka poepoe hiki e loa ai ka hoʻokō, e like me ka mea pono, e malama i ke koena hiki aku ai i ka ho'ā hope o ka oi abdominal nāʻiʻo. Ma nooaai me fitball hana i kekahi instability, i ke kumu o ka'ōpū nāʻiʻo i ka aelike ikaika. Kekahi mea nui ka pono i ka versatility. Kino me ka fitball hiki wawe ka pono i loko o kekahi hookoikoi, ka mea i hoʻi mai kēlā wahi hui me ka cardio (o Kepakailiula i kaula, e holo ana ma wahi, e piʻi alapii, a no laila, ma luna). Keia hui malu pu ana, e kōkua i ka koke pakele o ka hua'ōlelo i loko ma ka puhaka.

ao lako a

Mai poina e pili ana i ka pono, e mahana i mua hoʻokō 'no 3-5 minuke i ke kumu a me ka e aku i ka pau ana o ka workout. An nui ka pono i ka mea haʻahaʻa kāki, i ka hou komo o na nāʻiʻo, he ākea ka laulā o ka noi. Anna e noho ana ma luna o ka mea poepoe, ka mea i hiki ke stabilize na nāʻiʻo, hoʻopau hoʻiʻeha a me ka hoʻoikaika 'ana i kulou. Iloko o na mea he nui o na kino, e like me dumbbells, fitball hiki ia i kekahi koho maikaʻi i ka noho a me ka gymnastic ka Aha. Classes ma ka poepoe i loaʻa i ka nui nui o ka hoʻokō '.

Hoʻokō 'no ke kaupaona lilo ana opu ma luna o ka poepoe

1. puoho wahi: e moe ana ma luna o ka papahele alo mai, i na mea kaua i loko o ka lima, o ka poepoe'uī ma waena o nā keiki bipi a me ka uha, kuli iki manao. Mahea ka hiki pono koho komo ai e hoohaunaele ana i ka'ūhā mai ai i ka loihi o 10-15 knm mai ka papahele, a paa i ka wāwae i loko o keia oihana no ka 1 kekona. A laila, ma lalo, hana 15-20 repetitions. E complicate i ka hoʻokō 'mea pono ke malama i kou'ā'ī ma ka laina me kou kua, iki hookiekie ana i ke poo a me ka poohiwi ae la i ka papahele, oiai ka hookiekie ana i ka puhaka. Ka Nohona no 1-2 kekona, laila, ma lalo o ka luna, a malalo kino.
2. puoho wahi: kukuli iho i lalo, e pili ana i na wawae o poʻohiwi laula, kau ka poepoe i loko o ke alo o oe, a hoomaha e ku e ia ia me kona mau puupuu lima. E hilinaʻi ana ma mua, i nā hoʻololi i ka pulakaumaka mai o ka lāʻau, forearm, straightening na kuli, a hohola i ka pololei o ka laina, e paa ana ia i loko o keia oihana no ka 1 kekona, a laila e ka pahee rollback. A simpler koho mea i ke ki flexion, a he uuku lunge mua. Ma ka hou luna 'ʻano, hiki e mahuahua oiai balancing hana i 30 kekona.
3. puoho wahi: e noho ana ma luna o ka mea poepoe, wāwae manao ma na kuli, i kona mau lima i kela aoao o ke kua o ke poo. Torso ka lń i imua, kona mau kuli no i ka umauma, a laila, lohi hilinaʻi hoʻi hoʻi, ua e kou haahaa hoʻi i ka mea poepoe. E 15-20 repetitions. E hana i ka hoʻokō 'uuku, e pono e waiho wawae lehulehu ma mua o poohiwi-laula, ma ke kaʻawale, no ka nui kumupaʻa, a ua pelupelu ia i kona mau lima ma kona umauma. Hoʻokō 'no ke kaupaona lilo ana opu ma luna o ka poepoe hiki ke huikau ma alternately hookiekie ana i ka wāwae.
4. ho wahi: e kū ana ma luna o nā mea a pau, eha, o ka poepoe ma lalo o ka opu. Neʻe i mua ma luna o nā lima ua pu ma ka ape o ka poepoe ma lalo o na puhaka, a me nā wāwae, kaomi Makamae, a me ke kino ua unuhi i loko o ka laina mai ka poo i ka manamananui. Hands i kēia manawa ma luna o ka papahele me kou mau wāwae ma luna o ka poepoe. A laila, kona mau kuli, a pu i me ka poepoe alternately ma ka akau a me ka hema poohiwi. E hoʻopaʻa i wahi no ka 1 kekona, laila, olokaa ae la i, hou kēlāʻaoʻao 10-15 manawa.
5. puoho wahi: e kū ana ma luna o nā mea a pau, eha, mau wāwae i kahi hookahi, poepoe ma lalo o kou puhaka. Balancing ma luna o kona mau lima, huki i ke kino ma ka laina mai ke poo i ka manamananui. Ma ka moku'āina ma ka poepoe mea ma ka pae o ka opu, alternately hookiekie na puhaka, i hiki i ka palena. Ka Nohona no ka 1 kekona, a laila, emi. Ua e e lawa no 15-20 Rep ma kēlā me kēia wawae.

Kino Plan no ka i lalo tummy

Me ka hoʻokahi wale feetball kū i lalo'ōpū,ʻaʻole i hana, a pau physical pono ka 'Oihana e e ukali e pono no kou kino. He kokekau waleʻai papahana no ka lā:

• Breakfast. Unsweetened palaoa flakes a haanou ka laiki, he aniani o ka skim waiū, i pulehuia a heʻiʻo maka nō unsalted pua nānālā anoano, canned Pineapple i loko o kona mau wai a me 2 tbsp. noho ho'āo ai. paʻi hua waina, e paʻipaʻi i ole 2.
• Undershot. Green kii onohi a grapefruit.
• Ka 'aina awakea. Punanā hua, mahu me ka waiū, nā komako a mahu carrots.
• Undershot. Smoothies mai skim ka waiu a me ka paʻahau blueberries mea ono ('ōhelo papa ole peach), paopaoia i loko o ke pola. Oe ke hoʻohui i iki linseed aila.
• ʻaina awakea. Moa a me Tureke, Grill me slices oʻulaʻula uala drizzled me 1 Ch. L. oliva kaʻaila, a me ka mea eleele laiki a me ka mahuʻai.

'Ōlelo Aʻo: me keiaʻai mea nui ka hōʻoia' ana i ke kaumaha o ka ai i kekahi manawa, aole ia i oi aku mamua o 200 nā huna.