Pehea e kūkulu wāwae ma kona home? A mau kōkua paha mai ka 'oihana' âlapa

Ma muli o ke sedentary lifestyles a sedentary oihana hana, he nui wale o ko mākou wā wāwae nāʻiʻo i loa poorly ulu. Akā, he mea paakiki ole e koho, a hiki ma ka hale - oe ke EII ni i nā wāwae i loko o pono kekahi mau mahina o ka ikaika workouts mea e ole lawe nui manawa. A me keia aole i pono i ke kali manawa e hele ana i ka hale haʻuki. Inflated a me ka nani wāwae , ka mea hiki ke kiʻi ma ka hana ana i kekahi mea kino ma ka hale.

Ke easiest alanui pehea e lńkou i ka nāwaliwali, wāwae nāʻiʻo - i ka hele, e noho-ae la a me ka jogging. Akā, me ka hoomahuahua i ka haawe ana ke kū i ka hopena nui māmā ma mua e holo ana ma ke kakahiaka makemake. No ka pane pololei, hoʻokō 'ia ma ka hale, he nui akamai a me ka hola trainers waiho aku e kiʻi i kekahi mau mea maikaʻi kēia mau mea. Keia laholio expander (kona lōʻihi pono ole oi aku mau mika), he mau o dumbbells (lākou kaumaha e kela aku kona nui ma mua o elima kilograms, ia mea maikaʻi, e hoʻohana i ka collapsible dumbbells, kaupaonaʻiaʻoe e e i hiki ke hooponopono i ko lakou mau) a me ka nui e haawe (no keia mea au e hana i kekahi eke o ke kōpaʻa a me ke one ). Pehea e kūkulu Muscle wāwae ma ka hale, ke ake iā mākou i ka hoao ana i ka coaches, ka poe i makaukau no ke kaʻana like i kekahi mau mea kino. Hana i kēia polokalamu me ka i loko o kekahi mau pule, e haawi aku ai kekahi 'hopena, a ina regular workouts he hoʻonui i ka maikai loa physical palapala.

Inā 'oe makemake e EII ni i nā wāwae ma ka hale, oe e e hoomakaukau no ka mea i kela la workouts a me ka mai ole e palaualelo kiʻi i ka oi o oe. XIX. Kino no kekahi Muscle pūʻulu pumping wāwae - ia squats me ka paona. Ka mea nui wale nō i loko o kēia hookoikoi - ka pololei koho o ke kaumaha ma kahua o ka hoʻonaʻauao likeʻole o ke aʻo. No keia mea, ua hoʻohana i ka hoomakaukau eke o ke one, a hiki hoʻomaʻa i ke kaumaha a riprap dosypaya eke Contents. Squats me keia ukana pono e hana i kekahi kali iki mai i ka mea e 'ike i ka hana o kēlā me kēia Muscle. ekolu e puhi ia o ka umi repetitions pono e hana.

Kekahi pehea e EII ni i na nāʻiʻo o nā wāwae ma ka hale ka mea i ike, e waiho aku i ka hana hōʻano hou i ke kaumaha ma luna o kou mau wawae. I ka Ia manawa ka nui ukana e kau mai ma luna o ka bipi nāʻiʻo, a pili kēia hilinaʻi nui i ka nani o ko mākou laloʻaoʻao. Oe ke hana i kēia hoʻokō 'no kela a me keia la na wawae alternately. No keia, e lilo i ka manamana o ka wawae akau, paa i ka dumbbell i loko o kou lima akau (ma ka lima hema hiki ia, e pili ana i ka paia 'ole' ē aʻe kākoʻo), a hoʻomaka i ka lohi hoʻoneʻe mai a me ka ia. Oe Pono e hana ma ka liʻiliʻiʻelima e puhi ia o ka umi repetitions no kela a me keia la na wawae.

Kekahi hookoikoi mea e hana flexing i nā wāwae me ka haawe pili ana no ia (no keia mea au e hana i kekahi dumbbell, a me ka tourniquet a me kekahi apana o ka ikaika lole). Mai ke kū wahi hoʻomaka e lena i ka uha mua, e hoopaa i ka haawe ana i loko o ke kuli. E EII ni i nā wāwae pono, e lawe mai i kēia me ka i loko o ekolu e puhi ia o ka umi a hiki i umikumamalima repetitions no kela a me keia la na wawae.

Hoʻohuihui me nā wāwae pili ana i kā lākou mau expanders. Kēia me ka apono 'na nāʻiʻo, e hana i ka pā'ūhā. Kekahiʻaoʻao o ka expander ua paa ma luna o ka pā pōhaku, a me ka mea 'ē aʻe ua hoʻopaʻaʻia me ke kāʻei a he akea kāʻei i loko o ka wahi o ka kuli. Mai kaʻaoʻao kulana, e ka mauna hoʻomaka e huki i ka uha mua a hiki i ka mea'ē aʻe wāwae. Ua hoʻokō 'E hanaʻia nō ia ma ka hana ana i elima e puhi ia no kēlā me kēia wāwae, ma ka liʻiliʻi loa umi repetitions ma kēlā me kēia' ia paha.

Ma ka lawelawe i kēia mea kauʻia o ka eha kino i kela la i (a ma ka liʻiliʻi loa, eha manawa o ka pule), oe e e hiki ke EII ni i na wawae, a hāʻawi aku iā lākou i ka nani nānaina o ke kokua i ka pono kekahi mau mahina. Ma waho mau aʻo me ka kaila i loko o ka kela la i keia jog, kōkua i ka malama ia oe iho me ka nui shape!