Ke aʻo polokalamu no ke kaupaona poho - maikaʻi,ʻaʻole wale nō e

I ka maikaʻi huahelu, kanalua moe kēlā me kēia kaikamahine. Ma mua kilohi ia i mea i ka polokalamu aʻo no ke kaupaonaʻana lilo ana - he koho maikaʻi no ka poe i hana i kā lākou mau hulu makua pahu hopu. Akā, i? Ia? Aiiu e koho, i koi pono e hahai, a pehea a pau i ka ia e hoʻokō i ka hopena, e mea pono i ka manaʻo i loko o mua.

Ua pono e kūkulu i kekahi polokalamu no ka aʻo hiki wale nō ia i ka 'oihana hola kanaka aʻo. Akā, mai hopohopo a me ka manao huakaʻi i ka hale haʻuki, no ka mea, ka hapanui workouts hiki ke hana i loko o ka hale, i ka mea ia manawa, e hoʻoliloʻia hoʻi i ka mea nui o ka ikaika.

Creative polokalamu no ke kaupaona poho e hoʻomaka ole me ka grueling aʻo, a ma luna o nā mea a pau me ka pahale e pili ana i ka hana mana, e like me e kū ai i ka hopena. A ka mea, aole i pono 'oe iho, i ka hoʻoikaikaʻana a pau, albeit nui, e e pahuna ma ke kaupaonaʻana me keia poho. Mai Mai kiʻi palaoa i ma keia, ia mea pono e hoomaopopo iho i ka mea e ole lilo wale ka poe keu killogramm, akā, no hoi, e kiʻi ai he pono, a me ka uhane maikai, e like me physical hoounauna ka loa pono ke ola.

Ua maikaʻi hoounauna polokalamu no ke kaupaona poino - ia mea he huihui 'ana o kekahi mau pilikia pae. No ka mea, e hoʻomaka ana i ka lńkou koke me ka kaumaha wahie, ia mea i pono. Ke kino kokeʻia hoʻohana 'ana i ka haawe ana, a me ka mea, e hou paka i ka makemake hopena. An maikaʻiʻano e? Ia? Aiiu oia hoi o ekolu pae - ka palena haʻahaʻa haawe, awelika a me kā mākou.

O ka poe i ike ole i hana i kekahi mea, e mea pono e hoʻomaka me ka polokalamu palena iki. Ka mea, e mau no 30 minuke, a he poe ikaika kino no a pau Muscle pūʻulu, aggravation wā ia e ia 1-3 kilograms, a me ka helu o nā repetitions - ma kahi 15. kekahi, ka mea e e hoʻohuiʻia 20 minuke o aerobics.

O ka poe ma ka liʻiliʻi loa i kekahi manawa alakaʻi i kona Muscle leo, oe e pili ana i ka awelika haawe pae. Main Program - 50-60 minuke ikaika aʻo (aggravation 2-5 kg) ka wā o ka helu o ka repetition o ma kahi o 15 manawa. Ma luna o ka mea - i ka hookahi aerobics no 20 mau minuke.

Ka poe i ike pehea e lilo ke kaupaona ana e hana mai, ia mea pono e noonoo i ka mea i kā mākou polokalamu. Ka huina o ka mana o ke aʻo, e lawe ma kahi o 45 minuke, eia kekahi i ka pono no ka 10-15 mau minuke, e hana mai i ka pilikia kahi me a oe hooholo no oe ia oe iho. I ka lua o ka aoao o ke aʻo - keia aerobics no 30 mau minuke. Kohoʻia, i aerobics hana koke ma hope o ka ikaika aʻo, e hiki ke lilo aku ia i loko o ke kakahiaka, a ma mua aina kakahiaka. Ua hiki ke maheleia i aerobic hoounauna i loko o nā māhele: hoʻokahi holo mua aina kakahiaka, o ka lua ma hope o ka ikaika aʻo.

Program no ke kaupaona poho workouts ekolu i eha manawa o ka hebedoma, e halihaliia oia iwaho. Ua pono, ina oe i ka makemake a me ka ikaika, alaila 5-6 manawa o ka pule. Ua pau hilinaʻi nui ma luna o kou mau makemake, a no kou physical hola.

Ma waho aʻeo ia physical hana pono eʻai'ākau. Ka maikai huahana E eʻai a me ka hua, a me ka haleʻuwī waiū me nā huahana, ka iʻa a me ka olala meaʻono. A mai poina i ka uku ia oe iho i kou mau hooikaika. Akā, i kēia aʻole i manaʻo 'ia ma hope o ka workout, e hiki ai i ka nui'āpana o ke kaka, like no ka hana hookahi o ka hebedoma, ae oe ia oe iho i kona wahi o ka mea moe. A apana o ke kaka,'āpana o ka palai uala me ka momona ai a banal kokoleka hookolokolo - i 'ae' ia he kumu hoʻopaipai, akā, wale kekahi manawa.

Ua mea hiki, e lilo ke kaupaonaʻana me ka haʻuki - o ka papa oe la. Akā, sport mea ole wale, e lilo i Hope i noho pakele o loa ke kaupaonaʻana, akā, e pau ka Muscle leo a me ke kōkua, e hana i ke kino nui'ōlewa. I ka papa kuhikuhiE mea i losing kaumaha - o ka oi huina o calories lilo ma ka noho. A me keia hiki e loaʻa ole wale i ka kekahi kime pāʻani kino, kēlā ha awina "i" i kekahi dala o ka ikehu. No kekahi laʻana, ina oe e puni ka me, ke kino ka hāhai i ka ikehu i lalana ana ia ia, no laila, e ole mai oukou, mailoko ia e wahīʻia i rug.