Slender wāwae a me nā kīkala puakai! Aia ka mea impracticable, e hana noho-ae la i kela lā

Mākou hoʻomaka e noho i ka olakino Aloha Hawaii. E kali oe i kekahi minuke, hou ka mea, aohe manawa no ka hana! Frantic iki mai o ka hana? Hou, hoʻopoina e pili ana i ka sport? Ma kekahi hihia! Aia i paʻa kino e oe ke hana ma ka hale i loko o ke kakahiaka a me ke ahiahi. E like me lakou nei ke squat. Kela a me keia lā, methodically hana ia, oe, e loaʻa maikai hopena.

Pehea maikaʻi kēia squats?

Fitness kumu i kapaʻia squats kumu o ka neʻe 'ana. Ka mea, ua nui loa pono keia mau mea, a me ka loa mana ma ka ahakanaka ku repetition. Ma mua kilohi mea pono loa na mea, akā, kakaʻikahi me physical ko lakou hoomakaukau ana, e e E ke Kumu i koke 100 mau manawa. Nae ia mea i pono, e hele ma kela aoao o na uea 'o ka meaola. Inā i keia la 'oe i ke lńkou ia i 5 minuke, a laila, i ka la apopo, e mahuahua ma kekahi mau minuke kēia aka.

Squat versatile, e nā aerobic a me ka mana e haawe. I ka wa e noho i lalo, e hoʻohana no aneane na nāʻiʻo a pau, e malama i ke koena. E pii ai - i ka mana e haawe. Kauka i kekahi mau i loko o ka lokomaikai o ka squats kēlā lā, no ka mea, ka mea, i ka maikai ia ma luna o ke kino a pau, a nenoai (e like, mea'ōnaehana mānowai koko). Ka mea, i komo i loko o gymnastics.

Squats ke hana pono hope o na mea he nui kaulana hoounauna, e like me ka hopena ma luna o nā mea a pau i ka nui Muscle pūʻulu: ABS, hoʻi, kīkala,'ūhā. Inā manawa mea pōkole kēia aʻo ka loa maikaʻi kēia, no ka mea, ma ka pono kekahi me ka hana, e hiki hooikaika i kou nāʻiʻo, a lilo aku ke kaumaha.

E noho-ae la, e lilo ke kaupaona

Lawelawe i kekahi physical hoounauna, oe e hoomaunauna aku ai i ikehu, nolaila, ia aole i waiho iho ilalo i ka make kaumaha ma luna o ka abdomen a me ka pūhaka, a me na koina no ka pomaikai o ke kino, ina e hana noho-ae la i kela lā. It E ke kaulana i loaʻa mea,ʻaʻole i nui calories, pehea ka nui o ke koena ma waena o lākou a me ka loaa ana zatrachivaniya. Ia e hoopau ana nui dala o ka ikaika a me ka hoʻouluhua iho squats a me nā maikai kino e kūkulu wale Muscle ma lalo o ka momona, ahu iho.

Loʻohia i ka sensibleʻai a me ka hana, ua noho-ae la i kela lā, oe anei ke lilo ke kaupaona ke kiʻekiʻe o, a ma ka mea ia manawa ka hoʻoikaika 'ana i ke kino. E hoomanao i kekahi mea, he oiaio - 'oe makemake e lilo ke kaupaonaʻana, hana kino ma kou mau wawae, e hoolilo i ka nui nui o calories. Nolaila, me ka a no ka maluhiluhi oe ia oe iho i ke kanana 'ʻai a me ka ikaika aʻo, e hiki koke lawe mai i ka huahelu ma ka mea.

Poino mai squats

Mau kanaka manaʻo i ka hewa hoounauna hiki i ka poino nui i kou ola. Ua, hewa hana, ua noho-ae la i kela lā, e hiki aggravate i ka na pilikia a me ka spine a me ka ami. Inā 'oe i ka maʻi maʻi, ma mua o ka hoʻomaka' ana o ke aʻo 'oe pono e nīnau aku i ke kauka vertebrologist. He e kuhikuhi i ka manaʻo o ka mea i loko o ka mana i mea oluolu ia oe.

Kekahi mea pepehi manawa - he makewai no nā hualoaʻa. No ka nui makahiki, kanaka i ole e ka haʻahaʻa malama a me ka hāhai i ke ahiahi, ma ka lolouila, a anapu koke nō i radically hoʻololi 'ana i nā mea a pau. E hōʻoia i ka hana ekolu e puhi ia o ka 100 mau manawa i kela la, a ma ka mea ia manawa hoole i kaʻai i nā mea a pau. Ia mea,ʻaʻole paʻakikī ke koho i ka stress ma mua o ka maikai, e hana hou ino, a ua mālama i kēia pāpana no ka lōʻihi. Ke haawe E e like me ka uea, a mahuahua i nā.

Pehea e hana, ua noho-UPS?

Mākou kii i haawi squats kēlā lā:ʻoliʻoli, maikai naʻau i loko, Muscle leo a me ka Slim huahelu. Pehea pono e hooko aku ia lakou? He nui nāʻaoʻao, a me e alakai kēlā me kēia no ia oe a hiki i ka hopena, ina he mea kekahi regularity i aʻo.

Loa maikaʻi hana haawi mnogopodhodnoe hana squats. Oe e Pono e hana i ka huina e hoʻolimalima i kēia lā, a laila, hoomaha i kekahi mau minuke, a haʻi hou aku. No laila, IeAUPIIe, IAa IO hana 3-4 e puhi ia.

Inā 'oe makemake e emi a tighten na lākou kīkala, a laila, e lohe i ka poluprisedaniya me ina oe makemake e noho ma luna o ka noho. Hana i ka hoʻokō 'ma ke kali iki mai, eʻoiaʻiʻo, e hahai mai i ka pāpana o ka hanu. Iloko o ka workout, maiʻaʻole e distracted i mea mea, a hiki mentally, oe e ike pehea e hana i kou nāʻiʻo, kuni i ka mea kino momona, a healthier.

Hip - kekahi problematic wahi, i ka hopena i loko o ka palapala o ke kōkua poluprisedaniya. E hoʻopaʻa haʻawina i ka pahale'ūhā socks Pono e deploy i ka wawae loko. E hele mawaho, ma ka mea ku ole, a hiki i ka waho. No ka mālama nui ke kaupaona poho a me ka Muscle hōʻulu, e hiki ke hoʻohana i ke kēiaʻano hana: hana, ua noho-ae la ma ka kokololio iki mai i ka mea e hōʻeleu i ke pūnao o (25 a hiki i 100 mau manawa, i nā mahuahua), i ukali ia e ekolu e puhi ia o 15 manawa me ka dumbbell.

Kekahi kaulana ala - ia squats me ka ua lele komo. E noho iho, Hohola i kou lima i mua, a laila, lele mai, e hookiekie ana ia ia i. Kēia haʻalele no ka momona ahi kaʻina hana, o ka oi aku ina e hana i ka noho-ae la i kela lā. Waikiki e like me ka papa hana o ka loa maikaʻi.

mea, ua ulu

E noho-UPS oe ke hana i ka wa pono, e kiai ana TV. Kēia mea he nui pono ka hoounauna, e kōkua i ke hoʻoponopono i ka laulā o ka pilikia, i kou aka ma ka mea e hooikaika i kou nāʻiʻo a me ka haawi aku ka hoihoi.