Ka loa ka hoʻokō kino i ka i lalo opu a me ka slender pūhaka i loko o ka hale: hōʻike manaʻo, kiʻi

Me ke kanalua, o kela mea keia wahine manao e nana hemolele uhane. A me ka pinepine o ka makemake, e hoʻoikaika i ko lākou mau helehelena, aole ia e pili lehalehu t hiʻona a me ka lauoho a me ka huahelu. A maoli nō feminineʻano - he loihi pahu, he wiwi pūhaka, kīkala puakai a me Slim puhaka. Akā, i ka papa kuhikuhiE pilikia ma ke alahele e loaʻa ai i ka maikaʻi - ia nā pā i loko o ka'ōpū. Ka mea, huki iho ai oukou i ka pau ala, puʻe wale akula kēlā e kanalua ia lakou iho, ma lalo pakiko-ʻia, a i unattractive i waeia o ka lole. Ka wahine i alakaʻiʻia e ka loina hooponopono: ia mea maikaʻi, e kau ma luna o ka baggy kapa a me nā wāwae me ka laholio ma mua o luna a me'ahina me ka haʻahaʻa-slung - ia e e hiki i ka'ōpū!

Ole, a me ka mea i kekahiʻai mea,ʻaʻole e hiki ke loaa ka makemake shape a ina e maʻule mua mākou mau maka ke kau paona ana, he jelly-e like moku'āina o ka abdomen, a e noho me ia. Na wale oiaio ala mai - ma luna o ka papa 'aelike, e lawe mai i ka loa ka hoʻokō kino i ka i lalo opu a me ka slender pūhaka, a e kōkua i ka waiwai (' ole • loaʻa hou) i ke kii o ka moe.

ka mea i kā mākou pono

Aia i Classic examples o kino no ka abdominal nāʻiʻo, hiki akakaʻaoʻao, a ua inaina i ka pa. Ka mea, e hoʻokiʻekiʻe aʻe i nā wāwae i loko o ka supine kulana, "paikikala" a me ka dukima o likeʻole o nā Kai. Eia naʻe, he nui akamai ma ka polokalamu kū i ke au i loko o ke ao nei o ka hola mai i kūkā e Komo kākou i loko o ia o ka ninau (a me kekahi manawa aloha) Ke Kai, arguing i keia hoʻokokoke enaena na calories, a ma ka liʻiliʻi loa i kaʻi 'ma ka liʻiliʻi loa nāʻiʻo. Hoʻi, eia nae crunches a pū alo nāʻiʻo hae i ka'ē aʻe nāʻiʻo mea i hana. Mai laila, ka mea nana ka loa ka hoʻokō kino i ka i lalo'ōpū?

ʻaoʻao kaula

Heʻoiaʻiʻo oe e kama'āina i nā hana kuʻuna kaula, a ua lawe mai, ma muli ia o ka lima a me ka wawae. Fitness kumu hāpai, e hoomahuahua i ka ka manaʻo pohihihi o ka halepaahao, i laila a pāpālua hoʻi i ka laulā o ke aʻo. No ke aha laʻaoʻao hookolokolo mea loa pono no sculpting i ke kino? Ke pane Ua puni hoʻi: oiai ka mea, ua holo, oe e hilinai ana ma luna o nā heluʻai kahi o ka eha, a 'o ia hoʻi - ka abdominal nāʻiʻo hana paʻakikī e malama i kou koena.

Pehea e hana i kīloi paʻewa e hoomaemae ia

• E moe ma kouʻaoʻao hema, ae kau i kona kuʻekuʻe aku 'ana ma lalo o ka'ūhā mua a me ka'ōpā pū i kou wāwae i kahi hookahi. E kau i kou lima'ākau ma luna o kou hema poʻohiwi 'ole ma ka pūhaka ma kaʻaoʻao'ākau.
• Tighten kou abdominal nāʻiʻo a me ka hookiekie i ka puhaka, i ka papa a laila, a oe loaʻaʻoe iāʻoe iho i loko o ka oihana o ka equilibrium paʻa i ka lima a me ka pae o na wawae. Ke kino E hana i ka diagonal laina. E hoʻopaʻa i kēia kūlana no 30-45 kekona. Inā 'oe i kēia lōʻihi a me ka ikaika i loaʻa, e noho ana ma kaʻaoʻao hookolokolo no ka like loa me kou hoʻi nâ mea e leie aku, e hoʻokiʻekiʻe aʻe i ka puhaka, a me oe a me na manawa i pono e hoʻokō i ka mau mooolelo i loko o 30 kekona. A laila, e huli ma kaʻaoʻao'ākau, a me ka hou.

E hele ana ma luna o nā lima o ka holo ana, e moe ana

E like me ka rula, o ka loa ka hoʻokō kino i ka palahalaha opu, poe i loko o ka luna ', mau loaʻa kekahi oko o ka mamao ma luna o nā lima o ka holo ana, e moe ana. E hana i kēia luna 'neʻe ua koi' ia e hoʻohana i ka Muscle hui - haʻalele no ka mea a pau kino, me na lima a me nā wāwae. Ma keia hihia, ia'ku aʻo a me ka hiki i ka malama kaulike, a 'o ia hoʻi - a pau na nāʻiʻo o ka Kora naʻEsau.

pehea e hana

• Eʻoluʻolu, e pau ana e moe ana ma kulana (no ka maʻamau pahu aku ai i). E kau i ka poho poʻohiwi-laula, ma ke kaʻawale, a laila, hookaawale i kekahi o ka holaʻelima mau kenimika aku mai kekahi i kekahi.
• Hele ma luna o kou mau lima i mua a hiki i hiki, alaila, hoi mai i ka ia "me ke kapuai hookahi" i kona kikokikona wahi. Hana 10-12 Rep.
• Oe ke hoonui i ka pilikia ma ka hookiekie ana i kekahi wāwae i ka hele i ka lima o ka holo ana moe.

"Alligator"

Ka loa ka hoʻokō kino i ka i lalo'ōpū pinepine i hana inoa. Naʻe, i loko o keia hihia i ke ano o ka neʻeʻana ua pau i hoapono mai ai hanaʻia: oe i ke literally e alakō i kona kino ma ka papahele, e komo i ka pau holoʻokoʻa kino a me ka hoʻoikaika i ke akamai o ka malama ana i ke koena hemolele. Eia hou, i ka "alligator" koke a loa puhi keu calories, e like me ka hiehie cardio, hooikaika ana e malama i ke dala, a me ka ikaika lālā.

kupono hooko

• Paha i ka loa ka hoʻokō kino i ka lalo'ōpū i loko o ka hale e ole e pono no nā mea a pau n iaainoaoeii neo, nae, ho'āʻo e noonoo i ka eia. E hana i ka "alligator", oe, e pono i ka noa lalo loloa o ka papahele i i oe ke hele ma mua ma ka liʻiliʻi umi (a me kaʻoi loa iwakalua) mika. Eia hou, i ka makemake ipu - i kekahi mea e leie aku e ho one ma luna o ka papahele me ka palena iki o ke kū'ē. terry kawele - ea eke, pōhakuʻula a me ka wahie mea hemolele no ka moena.
• E loiloi mua kūlana - ka hoomoe ana kākauʻana mua Zamotaev wawae eke a pepa.
• Walk ma na lima, huki i ke kino ma ka papahele, a i ka pau ana o ka noa'ūhā. Koena 60-90 kekona (oe e pono i ka uuku oi ai ka apana uuku na emi manawa) a me 'oe ma ka hoi ana i ka palapala kulana, a me ka ho kulana. E hahai i ka luna 'holoʻokoʻa hookahi hou.

Workout ma statics

Oddly lawa, na nāʻiʻo i loko o kūpaʻa wauke hiki e hoʻomaʻamaʻa ole wale i loko o ka hana kuʻuna kulou aʻaoʻao hookolokolo. Ka loa ka hoʻokō kino i ka i lalo opu a me ka slender pūhaka (Hawaii photo) pinepine loaʻa kekahi oko o ka kūpaʻa (wahi) Media, hoʻopilikia. Mākou e kaumaha aku i ka Classic hehee ai o ka ikaika aʻo, e hana a e wale pono i ka gymnastic moena.

hana 'ana i kūpono

E moe ana ma kou hoʻi ma luna o ka moena a me kona mau kuli ma ka huina akau, haehae iho la i ka wāwae mai ka papahele. Ua mea kupono i ka wawae i kekahi ma ka huina o kanaiwa degere no laila, e nana i na socks. E o mai i kou lima, a kau nā lima ma luna o luna o kona'ūhā. E ka hanu nui, a Exhale like mea i hiki emi i ka abdominal nāʻiʻo, iā kona puhaka, a hiki i ka papahele a me ka hookuke i kona mau lima, ke kīkala (nā wāwae e noho motionless). E mālama i kēia kūlana no kekahi lua, a laila, lohi hoʻonānea nāʻiʻo. He mea pono ke hana i ka lalani o ekolu e puhi ia o umi repetitions.

Inā e manaʻo i ka loa ka hoʻokō kino i ka mea i pono i lalo'ōpū e hoʻohui i hehee hou nui, ho'āʻo e hoomahuahua i ka ka manaʻo pohihihi o kūpaʻa anakahi uila paʻi. Ma ka Exhale, iā ia i kona mau lima i kona mau puhaka, (ke ki, a ma ka mea ia manawa - a hiki i ka lāʻau), e hapai aku i ke kahua poo a me ka mau poohiwi. Ma ka Inhale, lalo i kou poo, a poʻohiwi hoʻi a hiki i ka ho wahi. Additional ieie-hilo, e hōʻoi 'i ka haawe ana, a wikiwiki e kū ai i ka makemake hopena.

"Hawaii"

Ka loa ka hoʻokō kino i ka i lalo'ōpū mau Komo i ka hoʻohana 'ana o nā wāwae e like me ka une lōhai: ia mea e pono, e hoala mai ia ma luna o ka honua, na nāʻiʻo hoʻomaka i ka hana oolea pńpa, e lawe i ke kaumaha o ka lalo torso. Na ia mau rula hana hoʻokō ' "Hawaii", a e pono e hana i ka hola moena.

Pehea e hana i kekahi "moku"

E noho ma luna o ka moena a me kou mau kuli lena, a kau aku i kou mau wāwae ma luna o ka papahele. Hilinaʻi hoʻi, e wīwī ai i kou mau kuʻekuʻe lima (hoʻi e noho pololei a me ka makaukau i ke kiʻi) a kau i ka lima ma luna o ka moena. Laila kaomi i kou abdominal nāʻiʻo a me E hapai i kou mau wawae, anuenue ma ka huina akau. Kuli i ka mea ia manawa i e hoopa aku, a komo - haka pono imua. Lohi huli i ka wāwae hema, ka malama ana i ka pelvis ma luna o ka papahele. Ka malama ana i ka huina o kanaiwa degere, kānaka lalo mau wāwae, a laila, huli ia i ka akau, e like me ka unuhi ana i ka palapala U. English E iwakalua repetitions kēlā me kēia manawa hoʻololi i ka olelo o ka "palapala".

Inā 'oe e hoihoi i ka oi o ka haawe ana, he mea hiki ke mālama i kou mau wawae ma ka obtuse makemake ma mua o ka huina akau, a me ka loa straighten ia.

"Poloka"

He aha i hana no ka lalo'ōpū - ka loa ka hoʻokō? Kēia mea, me ka kanalua, ka hōʻeuʻeu neʻeʻana me ka palena pau o ka'ūhā a me ka'ūhā mua kōmi 'ana aku i ke kahua hahi. E ho'āʻo, no ka laʻana, e hana i ka piha 'ia paha e hoohana i "Poloka" - i ka nui o ka Muscle study o ka pńpa oe e haha koke.

Pehea i hoʻokō '

• Lie ma kou hoʻi hale haʻuki moena, hoala i nā wāwae, kuli alo aku, a hohola ia ma ke kaʻawale. Kuekue wawae e hoopa. Inhale a hookiekie ae i kou poo a me ka poohiwi i ka papahele, kihi loa ma na kihi a me ka nana i kona mau wawae. Hookiekie mai no oia i kou mau lima, a me ka huki ia lakou mai a hiki i kaʻaoʻao ma waho o nā'ūhā no laila, i ka poho huli i ke kahua hahi.
• Ma ka Exhale, straighten na wawae, a hoʻokaʻawaleʻoe iā lākou mai i ka huina o kanaha-kumamalima degere ma luna o ka papahele, clutching kona mau kuli. Inhale a "rana" hou-lawe heluia, e, e lawe mai ana kuekue wawae i lākou kīkala ma ka ihe. Hana ekolu e puhi ia o ka umi repetitions.

"Poloka" Uaʻaneʻane mau hui pū i loko o ka loa ka hoʻokō kino i ka i lalo'ōpū - hiki ke loaa ka hebedoma o ka maʻamau hana o ka hehee ai nō kekahi 'result. Inā e makemakeʻoe, e ho'āʻo i ka oi huikau mana, e ho'āʻo straightening i nā wāwae ka poʻe me ka haahaa ia me haʻahaʻa i hiki ole no i ke kahua hahi.

Reviews

Reviews o ka luna kino, haʻalele ma ke kūkākūkā Usenet, i kekahi mau mea contradictory: eia nae, aole kekahi mea pohihihi i ka pomaikai o ka Muscle me ka paapu o ka hoʻohana 'ana i kēia mau kumu, aia no kekahi poe noonoo i ka Classic ano o, a ke hoʻololi kihi loa i ka pono ala i ka hakakā oi momona ma luna o ka abdomen. Panina Manaʻo hiki e wale hoʻokahi: e hooikaika iho e koho i ko lakou mau pono oe wale ka loa ka hoʻokō kino i ka palahalaha'ōpū. hikiʻiʻo Reviews kōkua, akā, na meaola i okoa, a me ka ua i hilo i mea makehewa wale ia oe kino. E ho'āʻo i kekahi mau koho - a hiki ina oe e ole e koho i ka laulā hemolele, a laila, ma ka liʻiliʻi loa maikaʻi-papahana kaomi ana huli!