Kaomi pono ?? noaia i loko o ke keʻena, a ma ka hale. Me ko mākou oluolu e aʻo

Summer, i ke kai a me ke kahakai - he he ano o interconnected manaÿo, e hookuke na kā a me nā kaikamahine e huki i kou kino, i hiki i ka mea hiki i kā mākou. Ia paha,ʻaʻole ia i ka luna o ka athleticism, akā,ʻo ka mea mau slender kino,ʻo oi noonoo ana ma mua o ka sagging opu a me ka nui decrepitude o kou "kino." A ma luna o kēia kumu, i hoʻohuʻu ka heihei no ka nani kino, he nui ae nui, ina ole global, hewa: ka uaki no ke kakahiaka a me ke ahiahi hele, ae hana i na tausani o ka noho-ae la i ka ahakanaka, hoonohonoho pololi e pepehi iho at a me nā moʻolelo. Ma keia 'atikala mākou, e ho'āʻo i hiki i hiki i ka uhi mau nīnūnē, e hōʻike mea e e pono ?? ke kaomi kaapuni, e holo mai ana,ʻai. E iā mākou e huki i ka "popoki ka huelo" hoʻomaka!

No laila, a kowali ae noaia paʻi. Paha ia mea i ka wale pūʻulu o nāʻiʻo, i ka mea kupono e EII ni a hiki ma ka hale, aole nae i like me ka pono i loko o ka hale haʻuki. A ka mea, ke ole no o ka mea i na hale mai,ʻaʻole i kekahi hana mana-simulators, trainers a me ka hana "lewa". Ka mea o ia i loko o ke keʻena, ae hana i na mea he nui o na kino (squats, deadlifts, wāwae lua kaomi waina , a pela aku) no ka seemingly nō ke kaawale mai ka abdominal nāʻiʻo, ka mea, ua iho la ka mea i loaʻa i ka liona i ka haawe ana, no laila, EII ni, a ua ulu kekahi mau manawa hou efficient. Eia naʻe, Ua maikaʻi ka hale. Boys, o ka papa, ke kuko i ka polū i olelo lealea e e ike i ko lakou ike lea ana, akā, i ua hoʻohiki ka mea, i ka Slim kino. I 2 papa hana pono ?? i ka paapu o kanaka: ma ka hale, a ma ke ola palau. Ka mea, i me ka nui loa okoa, nolaila, ia mea kupono no ka ike i na. Akā, mua, dispel kaʻao a no laila, pinepine ka lolouila i na kanaka, e na tausani o ka olelo, e oe e hoonui ae i kou abdominal nāʻiʻo, a me ka hope versa - hana hewa; hukiʻino maila kekahi kaomi,ʻaʻoleʻoe e lilo kaumaha i loko o ka'ōpū, no ka mea, o ka ke kina ole ka ho'ēmiʻana o ka momona mea,ʻaʻole e hiki, a me ka 90% o kou lawelaweʻana i loko o ke kaupaonaʻana poho - ia mea heʻai.

Swing noaia i loko o ka ahakanaka lumi

Week 1-2:

1) e hoohaunaele ana i ka wāwae i loko o ka vise ma ka hookolokolo (kekahi o ka loa pilikia kino) - 3x7.

2) Eʻalawaʻoe i nā wāwae ana e moe ana - 4x20 (25).

3) panina he olonā i - 3x30 (50).

Week 3-4:

1) e hoohaunaele ana i ka wāwae ma luna o ka crossbar i loko o ka vise - 5x10.

2) torso ke eaʻe (e moe ana ma luna o kaʻaui ka Aha) - 3x30 (50).

3) panina he olonā i - 3x30 (50).

Week 5-6:

1) e hoohaunaele ana i ka wāwae ma luna o ka crossbar i loko o ka vise - 5x10.

2) kihi loa i ka Roma noho - 4x25.

3) Ka diagonal hoʻohuli akula i 4x12 aeie.

Eia mea he papa o ka ahakanaka Laua. Eia, kekahi i e koho i ke kino "ma wale". A laila, he mau kino i i ka mea maikaʻi loa ia. E like me he mau rula, e pili ana i kaʻoʻoleʻaʻai (i loko o kekahi hihia hiki ole starve!) Pololei 'ia o lalau i ka polokalamu, a kahua hoʻonohonohoʻana aʻo nō i ka ia polū (no nā keiki kāne a me nā kaikamāhine) hiki ke ike ia ma ka 2-3 mahina aʻo. Ua pono,ʻaʻole loa nui a me ka loa, e kū ai i ka moe!

Swing noaia kaomi i ka hale

Ke'ī mai, i ka papahana no ka kuka nei lakou i ka home. Ma ka rula, e hiki ole hoʻololi i nā kino, akā, wale hoʻonui i ka ukana ma ka hale.

Week 1-2:

1) Ke Kai ma luna o ka papahele - 3x50.

2) Ka i ka wā hoʻokahi ala hou ana o na lima a me nā wāwae e moe ana - 3x10.

3) Creative "Cuttlefish" - 3x10.

4) kihi loa me ka tibia ma ka Aha - 3x15.

Mau kino He nui iho la ia. Ma ke kēia mau pule a hiki i ka hope 3 kino Pono e hookui 5 Rep a oe a hiki i 30.

Ia ka leo o nā mea a pau. Kēiaʻano hana e ae oe e koke, a hiki wawe ka EII ni i kou abdominal nāʻiʻo. E hōʻoi 'o ka hopena o ka lau paipai kakahiaka / ahiahi jog no 20-30 minuke ma ka lōpū uuku ae. A, o ka papa,ʻai. A pau e pono e hahai i ka mea - mea e emi i ka hoopau ana o ka hoʻokēʻaiʻana carbohydrates (mea ono ia), paʻa kūhohonu loa momona (unsaturated bipi kūpaluʻia, ma ka mea ku ole, ka mea mea kupono i ka ai), a me ka hoomahuahua i kaʻai ana o ka puluniu (kaʻoi loa ka lau, akā, hiki ia i kekahi hua iki). Pōmaikaʻi!