Ke ka ho'ēmiʻana o nā wāwae i loko o ka ho okŘkohukohu: hana 'ana i kūpono

About slender wāwae kela wahine moeʻuhane: e kiʻi pohaku uinihepa, o ka cellulite, e imi kūpaʻa lākou kīkala a me ka'ūhā. A me ka mea ka ole i ka hope loa moe ana o ka hapanui o na lala o ka maikai ke keka. Ka makemake i ka pakele ana i oi momona ma luna o nā'ūhā, a lākou kīkala hiki aku ai i nā wāhine i loko o ka hale haʻuki. A me ka mea, i loko o ka ho'āʻo pono e hoʻololi i ke kinona o ka puhaka, mai haalele mai i ka ho okŘkohukohu, pana aku au i ka hailona o ka manawa e hana i ka hoʻokō ', i loko o ka manaolana i ka mea, "e lawe aku oe i ka hoʻokali kūpono'", "kekahi pulls" a me na mea e ae, He aha ka makou e kamailio ana? Ke ka ho'ēmiʻana o nā wāwae i loko o ka ho okŘkohukohu. He nui nā wāhine manaʻo i kēia mau haʻawina, e kōkua iā lākou pakele o ke kaikea, e slender wāwae, kīkala a me ka laholio. Anei keia he oiaio? E ka noiʻi ana.

Ke ka ho'ēmiʻana o nā wāwae i loko o ka ho okŘkohukohu

Hiʻona okŘkohukohu no lāliʻi wawae, kuhikuhi aie i ka mea i ka manamana kahi no na mea he nui aesthetically nui. O na wahine a me na kanaka mea ole indifferent. Ua noa makemake e i kona mau wawae puakai, a me i na hoailona o ka "jelly" i loko o kēia wahi. Alakai mīkini - ho okŘkohukohu no lāliʻi wawae - ua nona ma e hooikaika ana i ka lakou mau uha nāʻiʻo :

• waihona meli;
• mai hookuu hoi ia - i ka nui, pōkole, lōʻihi.

Eia hou kekahi, he mea eaʻe kā a me ka Muscle iliac tibial'āpana.

Adductor nāʻiʻo - o ka luna 'o ka hohonu nāʻiʻo o ka groin a me ka pahale'ūhā. E huli i ia loa paʻakikī, naʻe, i kēia mau nāʻiʻo i hana i kela lā: ka wā e piʻi anuu a noho i ka puu. Adductor nāʻiʻo kākou i loko o maʻamau o ke ola a me ka mea iki nawaliwali. I mea no ke aha la ia, a e hoʻomaʻamaʻa.

Ka ho'ēmiʻana i ka wāwae okŘkohukohu ua nona i hooikaika e ana oia i ka adductors, akā, e lilo ke kaupaonaʻana i loko o ka uha ,ʻaʻole kēia mau kino e alakaʻi, no ka mea, i nāʻano o nā'aʻaʻa - nāʻiʻo a me overlying'aʻaʻa. E like ina i ke aʻo ma o ka ho okŘkohukohu, e kuni i ka mea hou calories - emi momona ma na puhaka, e hahai aku.

Nā hopena o ke aʻo. pono

Trainers ma ka hui pu iaʻi / dilution o ka wāwae i ke hoʻololi i ka hana ana i ka Muscle pae. Maoli (kūloko ma / mawaho wahi) hana i loko o ka huipūʻana i nā māhele o ke kino ka uha. Kaawale, i kēia mau nāʻiʻo i loko o maʻamau o ke ola ua i komo, no laila, ke aʻo ua hoʻohana 'ia i kākoʻo. Ka mea, komo no ka 'ōlelo' ia paha o nā kino kaawale e i ka ho'ēmiʻana mau wāwae i loko o ka ho okŘkohukohu i kanawai i ka hoʻomaikaʻi i ke kinona o nā wāwae. He aha ka mea i pono laila, i kēia okŘkohukohu?

• e hooikaika ana i nāʻiʻo keena'ūhā;
• leo o na adductors;
• ka hoʻomaikaʻi koena ana i loko o ka noi;
• ka ho'ēmiʻana i loko o nā palapū.

Ka ho'ēmiʻana wawae okŘkohukohu, hana 'ana i kūpono.

• E hoʻopaʻa i ka mea koi 'ia ke kaumaha ma luna o ka mīkini.
• E noho ma ka hola mīkini, a kau aku i kou mau wāwae ma luna o ka waihona ipu.
• Back pololei, lima ma luna o ka 'au, i ke kino ua kaomi ai i ka Aha.
• Exhale - nā wāwae, e lawe pu.
• Inhale - wāwae hoike mai (lohi).

Mea hiki aʻo:

• Inā 'oe i ole ma ka hoʻokō kino e kōkua iā ia iho me kona mau lima.
• OAXA mahana-i mua hoʻokō '.
• E hoohana i ua mālamaʻia i loko o ka huipūʻana me nā kino ma kou mau wawae.

Mea e hoʻokō 'ia i ke aʻo?

• Hoʻoikaika 'ana nohona ma ke ahonui.
• E hoʻoikaika i nā ipu naau a me ke koko.
• Ka mea, e kamaʻilio i nā nāʻiʻo.
• E hoomahuahua oe i ke kohoʻia o nā tendons a me ami.
• Normalize koko holo.
• Hoʻoikaika 'ana pūnao.

A me heʻilihune hookipa ana:

• noho pakele o ka oi kaumaha;
• ka mea maikaʻi kino shape.

E kipa i ka hale haʻuki no ka mea o ka hoʻokō 'wale nōʻo ia i ke kaʻa' aʻole ole e ano, mahope mai o ka hoʻokō 'ka pono wale nō ma luna' workouts. No ka pakiko-like ma luna o wāwae flexion okŘkohukohu mea he pono koho - ho okŘkohukohu "hahai." Kino no ka pakiko-aʻo i na mea pono a me ka.

Contraindications

Classes ma ke alakai mīkini ma ka buke nui, a mahuahua haawe hiki i spasm o na piriformis Muscle. Muscle hana e like supination a me abduction o ka puhaka. Ua ua kokoke i ka sciatic nā aʻalolo, i hiki aku ai i jamming o ka eha ma kona wāwae ke aupuni '. e Aia waleʻia a me kau i ke kanaka aʻo.

Ke ho okŘkohukohu-expander "hahai"

"Hahai" - he ho okŘkohukohu i okoa Muscle pūʻulu, ka expander mea maʻalahi e hoʻohana. Ke komo i loko o ka hale. No ka aʻo 'Aʻole e koi i ke kupaianaha lumi. Mau papa, e haawi aku ka hoʻokō i nā hualoaʻa ma ka pōkole manawa. Hana ma ka mīkini'opihia paipai 'ana i ka Anoanoaaiii o nā mea a pau Muscle pūʻulu (umauma, ma luna hoʻi, puhaka, lakou kikala, kaomi, poʻohiwi a me na mea kaua) ho okŘkohukohu "hahai."

kino:

1. I KA WA OPIOPIO ka luna kino. E laweʻoe i ka expander i loko o nā lima, a hookiekie ae la ia. OOeEIAOO "hahai", ka hoʻohana 'ana i nā nāʻiʻo o ka'ūhā mua kaei. E haawe mea ulu aie i ka retraction o nā lima aku, mai ke kino.
2. Aʻo umauma nāʻiʻo. Mea'ūmiʻi "hahai" ma waena o nā forearms. Emi kuʻekuʻe lima, clenching a unclenching kona okŘkohukohu.
3. Ab Workout. Lie ma luna o ka papahele me kou mau kuli lena, a kau aku i kou mau wāwae ma luna o ka papahele. Kekahiʻaoʻao o ka ho okŘkohukohu ae like nō ma waena o kona mau kuli, a me ka lua o ka - mālama i kou mau lima i loko o ka maka. E hāpaiʻoe i kona mau wāwae, clutching okŘkohukohu. Ke haawe ma luna o ka ahakanaka.
4. Nalowale'ūhā. E noho ma ka noho. Fitness mīkini mea'ūmiʻi paa i waena o nā kuli. Hands - ma ho okŘkohukohu e paʻa ai, a paa oOeEIAOO i ka expander. Halala i kona mau wāwae i loko o ka ho okŘkohukohu - he pono ka hoʻokō 'ia no ka'ūhā. Ma ka hooko ana mai i ko lakou nui ke kanana nei.

Na rula a me nā kōkua paha no ka poe ola, nā hualoaʻa

Mua, mau workouts. Ka makemake ole, hiki ke loaʻa ma lalo o keia kulana wale. ʻO wai ka mea e loaʻa i ka maikaʻi huahelu no ka poe ola, a me ka hopena e keu ana.

ʻO ka lua, nānā i kaʻai a me ka hoʻopau momomaʻai. Na ka papa kuhikuhiE ano - e hahai i ka calorie maʻiʻo o ka ai, a me ka hapa nui like 'ole. Ho omaulia i kou i kela laʻai: ka awelika 1100-1200 kcal. Wehewehe pū mai i loko o kaʻaiʻai Haalulu iho a me ka lāʻau lapaʻau kī. Ka mea, e kōkua emi i ka manao o ka pololi. Kaupalena paakai a me ka imu i zhiroszhigayuschie meaʻala: ke kinamona, turmeric, paprika, a me na mea e ae.

Apana, e haawi aku aʻo no ma ka liʻiliʻi loa hapalua ka hola kela la i keia. Hiki ke komo 'kekahi mau manawa o ka lā, kōā kaulike ka mahele ana i ka manawa, e hana ana 2-3 kino.

ka hopena

Kino i alakai simulators he mana no ke kaupaona poino a hoʻoikaika i ka kinona o na wawae wale no ka luna 'aʻo. E alakaʻi i ka leo a me ka hoʻoikaika i nā nāʻiʻo o nā'ūhā. Eia hou, i ka hana o ke ola, e like me ka rula, hiki aku ai i mahuahua pakiko-nani a me ka hoʻoponopono-ka wiwo ole.