Kou online no Kaʻi: pehea e kūkulu haʻahaʻa ABS

E ike i ka naau o ka workout ka malalo o ka rectus abdominis nāʻiʻo i ka hana oolea. Inā hana pono, oe e nana nui i loko o ka auau hoopii a me ka bikini. Luna "polū" i loko o mākou manawa ia mea paakiki ke kähähä, akā, hoala mai i ka lalo abdomen nāʻiʻo i emi ole, akā, no ka mea, o ko lākou hauʻoli mea nāna i ka Mākēneki no kanaka ui, kekahi envious mahalo. Pehea e kūkulu haʻahaʻa ABS?

E ike i ka hopena, e pono e hana i loko o nāʻaoʻao. Mua, ka mea, ua pono ke wehe i ka momona, ai ole i kekahi e e hiki, eʻai i nā hualoaʻa o kāu hoʻoikaikaʻana, me he ahu iho la ka laau,ʻaʻole ka mea, e e māʻaloʻalo. Ka lua, noonoo E e haawiia kupono aʻo e EII ni i ka haʻahaʻa o ka ahakanaka.

Giroux - kaua

E i e hoʻomaka i ka ia me kaʻai. A, ina i ke kaikea ma ka lalo abdomen lawa, e hoi i ke hoʻohuli i ka aerobic hoounauna. E kōkuaʻoe keʻa-aupuni iaoeo e, o 'Amelika, lōpū-pinepine' e holo mai ana, e hele ana (ina i ka loiloi mua kaumaha mea nui loa). I ka malalo o ka'ōpū ua lohi loa o ke kaikea, e kiʻi i kekahi kiʻi hoouka aku, e i mai e hoeha mai ia oe iho i ka haʻahaʻa-calorie haʻahaʻa-momonaʻai. Recordʻai, haʻawina hōʻike i ka hoʻopaʻa 'ia e lilo aku papalua ia i ka ke kaupaonaʻana i hoohalikeia e paʻa hoʻokohukohu nei i e "ka hola", no ka mea ia wā. Komo i loko o ka mana haawe ana ka manawa, pili kaumaha poho mea hiki ia, akā, e hoʻonui mai i ka nāʻiʻo i ka ia manawa. No ka Muscle ulu pono i ka maikaʻi koena o calories a me ke kaupaonaʻana poho mea pono e io. Pela mua ulu lahilahi, a laila, e hoʻohuli i ai i ka aʻo ana o na nāʻiʻo o ka lalo kaomi a me ka kumuʻiʻo-waiwaiʻai. Ma ke kaupaona poho, ikaika aʻo ua pono e oia i pūnao, no laila, i ka polokalamu complements kona maikai mahele lāʻau o ka "hao".

aʻo kumu

No laila, ua hele mai a kokoke i ka pane i ka ninau, pehea e EII ni i ka lalo mākou polū ahakanaka. Ma mua o ke kamailio e pili ana i kekahi kino, ia mea e pono ke olelo aku nei au i kekahi mau olelo e pili ana i ke aʻo ana o ke kino wahi. ʻO nāʻiʻo o ka malalo o ke kaomi, loa kanaka i loa nawaliwali, no laila, ka mea i oluolu i ka overload. Pinepine inexperienced 'âlapa hoʻomaka e hana i nā kino pono, akā, na hoewaa koke, a ma ka hihia komo pū loa okoa nāʻiʻo e like me ka'ūhā. A lohe i kou manaʻo ia oe i hoʻomaka i ka hana ino i ka hewa nāʻiʻo, hooki i ka hana a me ka hoʻonānea, ma paha i ke ano o nooaai? I Muscle pae, e like me ka biceps. Iloko o ka lā, e ho'āʻo e mālama i ka pololei kulou, ua komo ''ōpū. Ma mua ka mea, e ia wale nō he mau minuke, akā, e ho'ōlaʻoe hele a maʻa i ka, a me kou nāʻiʻo, e hana i ka pau lā. Mai Mai kālele ana wale nō ma luna o ka lalo ahakanaka. Beginners pinepine hoihoi wale i pehea e kūkulu haʻahaʻa ABS, me ka worrying e pili ana i ka nui o, e ia ma ka like ana i ke kino e like me ka hopena o ka nānā. Naʻe, ka mea e ku pono ana keka e like harmoniously i haku kanaka, no laila, mai poina e pili ana i nooaai? Na nāʻiʻo o nā mea kaua a me nā wāwae. Aku -ʻaʻole maikaʻi, ma ka mea ku ole, ka mea maikaʻi i nā hualoaʻa e hele mai, mai ka hana lohi.

Luna o ke kino.

No laila, pehea e kūkulu haʻahaʻa ABS: kekahi kino. Oe, e pono i ka nui a me ka kaumaha fitball meditsinbol, a me kekahi o na kino - aeie okŘkohukohu. Kekahi kino pū nā ka lalo a me ka hoaka o ka ahakanaka.

3. He pono, e moe ana ma kou kua, kikoo i kou lima ma ka lōʻihi, a E'ō'ū fitball ma waena o Main. A laila, hoÿäla mai i kou wāwae no laila, i ka mea i hanaia me ka papakü huina o 90 degere, e hoala mai i kou lima, a lawe i kēia mau lima i ka mea poepoe, laila lalo i ka lima a me nā wāwae. Next oe Pono e hoʻokū i kou mau lima i ka mea poepoe, hookiekie pololei i ka uha mua, a hele i ka poepoe, mai ka lima i ka wawae, a laila, ma lalo o nā lima a me nā wāwae, i ka hoʻokuʻuʻole i ka mea poepoe. Hana 15-30 manawa mua luhi, kaʻoi loa 2-3 moʻo.

2. Lie ma kou kua, tighten i ka uha welau fitball, kona mau wawae, a malama hoi i kou haʻahaʻa wāwae no laila, i ka mea, e ia laua i ke kahua hahi. Hands me meditsinbolom e ia ma hope o kou poo. A laila, lohi hooku ae i kou mau lima a me na wawae, e lawe pu ana i ka fitball a me ka meditsinbol. Iki lohi lalo i ka lima a me nā wāwae. 15-30 manawa, 2-3 moʻo.

4. He pono e koho i ke kuʻekuʻe wāwae kāʻei-paa hihia ho okŘkohukohu, ka hoʻopili iā lākou a hiki i ka noa pau ana o ke kaula i hooholoia ma ka lalo hoowalaniaia iho au. E hoʻomaka me ka uuku nui o ka haawe ana ma luna o ka ho okŘkohukohu. Waiho iho i nā wāwae a hiki i ka ho okŘkohukohu, a hiki i ka hope, a hoala mai i ka puhaka, no laila, i ka mea nāna i hana i ka papahele o ka huina o ka 90 degere. A laila, e hele nā mea a pau mai pahu i nā wāwae a hiki i ka pahu, no laila, i ka coccyx ua, ua hoalaia mai e kekahi mau kenimika. Lalo i ka uha mua a hiki i ka ho wahi, a haʻi hou aku 15-30 manawa, 2-3 moʻo. Ma kekahi "hao" hiki e hoʻohuiʻia me ka māhuahua hola.

No laila, e oe i ike pehea e kūkulu lalo ABS. Aia i nā kino, akā, i kēia mau - mau loa pono, a ua nui mahalo. E lealea ana ka pomaikai ia oe!