Pehea e kūkulu i kaʻaoʻao abdominal nāʻiʻo?

Pehea e kūkulu Muscle kaomi, me ka hoomaunauna aku ai i ke kala ma pipiʻi huakaʻi a hiki i ka hola a me nâ kula -clubs uku coaches? ho'āʻo e mākou e pane i kēia nīnau i kēia pōkole 'atikala.

Maikaʻi huahelu - he nui kupa,ʻaʻole wale no na wahine akā, no hoi no na kanaka. Beauty, ola kino, a me ka manao resourcefulness o ko mākou manawa e kōkua i ka hoʻokō maikaʻi loa i nā hualoaʻa ma ke ola, ai kela mea keia mea makemake e pale aku oi Zhirkov ma ka tummy paha sagging kīkala, oiai i kela kanaka keia kanaka i ike, no ka laʻana, pehea e kūkulu i ka kīloi paʻewa abdominal nāʻiʻo. Inā 'oe e hoʻoholo ai, e komo' oe ia oe iho, a hoopakele ia ma luna o ka hola kanaka aʻo, alaila oe e ike i kona wahi e pili ana i ka terminology e pili ana i ka Muscle, a me ka mea kino.

Ma keia 'atikala mākou kālailai i ke kaʻina hana o ka hoʻokō' ke kīloi paʻewa nāʻiʻo i loko o au mamuli, e e pono kapaia kēlā nāʻiʻo. paani ka mea, he nui kūlana i loko o ka manaʻo o na mea he nui o na kino, e like me ka pono me kekahi hapa o na nāʻiʻo o ka Kora naʻEsau. I kekahi me ka i loko o ka wahi mua, ka mea i hoʻomaka me nooaai ka kēlā nāʻiʻo, a me ka wale laila, i loko o ka hana ana o na nāʻiʻo i nā pū nā māhele o ke kino (nāʻiʻo o nā mea kaua, hoʻi a me nā wāwae). Eia hou, ke kīloi paʻewa nāʻiʻo o ka lumbar hōʻoia palekana hana me ka kaumaha ke kaupaonaʻana, i ka wa, nolaila, i ka ninau o pehea e EII ni i kaʻaoʻao abdominal nāʻiʻo, i ka pane ë he mähele wale o kekahi 'âlapa.

Ua hoʻoholo ihola e seriously komo ma ka hoʻokō ', kiʻi i ka hale haʻuki moena, expander a me 2 gymnastic ka Aha, i ke aloha i ka mea e oko i ke aʻo kaʻina hana iki, mai papa ma ka hola laau palau, a e loaʻaʻoe nui ho'ēmi.

ka hookoikoi mua I ka hoʻokō 'oe pono e noho ma luna o ka papahele, a'ō i kou mau wāwae i loko o ke alo o ka ona. Hook leki expander no na wawae a me kona lima kākāuha, i na mea kaua e Haiʻina mai a hoopaa i ka alo o ka pahu, no laila, i ka expander i hoka ai nui. Ka malama ana i na wawae a me lākou kīkala wahi, lohi huli i ka hema, a ma ka akau, 'ana, e kau i ka nāʻiʻo o ke kino. A hiki i kekahi i kā mākou anakahi uila oiai 'ana e haʻalele, e ho'āʻo e koho i ka oihana no kekahi mau kekona, a laila, e hoʻi lohi i kona kikokikona moku'āina. 8 -10 hoʻokokoke mai i loko o kēlā me kēia ao ao e e lawa.

O kekahi mau kino e, e ka mea kiko'ī pane ana i ka ninau, pehea e EII ni i kaʻaoʻao abdominal nāʻiʻo, ina e hahai a pau olelo. I keia hoʻokō ', e moe ana ma ka papahele alo mai, oiai ka malama ana i na mea kaua loihi ana ia ma ke kino. Maanei, e hana i nā wāwae, a pono e hoalaia a kūlou ma na kuli, Main ua ia laua i ke kahua hahi. E hoʻopaʻa i pilipaa kuli, lohi, lohi, ek'ki nā wāwae i loko o ka hema, alaila, ma ka akau, me ka noho.

Kēia hookoikoi hoʻohana mau papa noho, hoonohonoho i loko o ia i kekahi ala i kekahi ke moe iho, ana i kona ke ki, a ma ka lua o ka mea, ua hiki ke kau i ka wāwae. Wehe i kona mau lima ma hope o kona poo, kuʻekuʻe lima a me deploying i kaʻaoʻao, mālie ek'ki i ke kino i lalo, a laila, e like me ka hiki i hiki ole noho, ho'āʻo e hoala mai i ke kino a pau e like me ka mea i hiki ma luna o ke kino, hoʻopunipuni keia oweliweli no kekahi mau kekona. About 10 e puhi ia no kēlāʻaoʻao, e e lawa.

A like hoounauna e hoike ana i ka EII ni i kaʻaoʻao abdominal nāʻiʻo, hiki ke hoʻohana 'ole mau papa noho. Mawaena o ka 'âlapa, ka mea, ua kapaia "ʻaoʻao hookolokolo". Aia Pono no hoi e moe ma kouʻaoʻao, akā, ma luna o ka papahele, e waiho ana i nā wāwae a pau. Ua,ʻolu hoʻi nāʻiʻo a me ABS, e pono e lohi lawe i kou pelvis mai ka papahele, Mahope o ka hoomaha ana ma keia oihana no ma kahi o 20 kekona.

Inā 'oe nō e i ike pehea e kūkulu haʻahaʻa ABS, e malama i ka manaʻo i ka mau hookiekie ana i ka torso, ka malama ana i ka wawae manao a me ka ole, e kōkua i loaʻa ai maikaʻi loa nā hualoaʻa. Kauka e olelo aku i kekahi henua pololei hoounauna he hoʻonui i emi ka waiwai o ke kālā o ka ahakanaka , a aoao.