Mākou hoonohonoho pono kino ma mua aʻo, a ma hope

Oe rallied a hoʻoholo i ka hoʻomaka ka malama ana i ka sporty Aloha Hawaii? Kēia kėia Initiative a me ka manawa i ka papa kuhikuhiE mea - e malama i ka regularity o ka i koho aʻo. Inā keia mea aʻo i loko o ka hale haʻuki, alaila, he lākou o ka hoʻokō 'ana i ka hoʻokō i kekahi mau pahu hopu, e kōkuaʻoe e koho i kekahi' aoʻao pilikino kanaka aʻo. Inā keia hui haʻawina, kou hana - e hana neʻe ma ka lunaʻikehala, a me ka ole skive. Eia naʻe, ma ka hou ana i ka nii? Kaʻina mea nui nui ai ma mua hoʻokō ', a ma hope o ia. Ma hope o nā mea a pau, e hele ai i ka hale haʻuki e "kūkulu" He maikai ke kino, ka pono?

First - ke ai, alaila, - holo ... a lug puni ka lāʻau kū!

Food - ka hale mea o ke kino. Ua hiki e ke aikane a makou, a Ally ma ke ala a hiki i ka hemolele huahelu a maka i kaʻenemi e kū ana i loko o ke alanui. E ka ike ana i ka mana i ka hana ole ma na hualoaʻa, a mākou e hōʻike i loko o ka papa.

Ka mua mea i e hōʻoia i ka ai - ia mea lawa ikehu no physical haʻawina. Oe aʻole 'oe makemake i ka make o ka luhi a me ka nele o ka ikaika i aʻo?

Ka ikehu mākou i eiiieaena carbohydrates, a me nā polokina kōkua ana i ka manao o ka satiety no ka lōʻihi manawa. I mea,ʻaʻole e haha aku pololi, akā, mai lele, holo me ka piha opu, he mea pono no ka 1.5-2 hola mua ka papa. Kēia hiki e porridge ma luna o ka wai a me ka lau, kahi o hua me ka a pau, mōhaiʻai i ka berena, nulu'Īkalia, yogurt a me ka hua - i ka mea waiwai ma ka carbohydrates a kumuʻiʻo huahana me ka palena iki momona maʻiʻo.

I ka hoʻolalaʻoʻai mua hoʻokō ', e mālama i ka manaʻo a me ka ano papa. Inā 'oe e hele ana i ka hale haʻuki no ke kaupaona aʻo, laila, ka hapalua o ka hora mua ka mea, hiki ke pākuʻi e inu i ka kumuʻiʻo Haalulu iho' ole ai i kekahi wahi me ka waiū. Pono kākou i kēia ma ka mea e komo i loko o ke kino'amino nāʻakika koke hoʻohana no ka kumuʻiʻo hoʻololi kemikala a me ka ulu ana o ka Muscle. Koke ma mua i ka aerobic papa mea maikaʻi,ʻaʻole i kaʻai i kekahi mea, e inu kekahi wai. Ma ke ala, e hoopiha i me ke koe o ka wai e pono ai i ka aʻo kaʻina.

Eʻai ai,ʻaʻole i kaʻai - i ka mea o ka nīnau!

Oe i ana, a productively pau këia i loko o ke keʻena, a ia ia i hiki ai i ka hale, i manao ai he hōʻemi iki manao o ka pololi. He aha e hana ai? Hana au Pono eʻai koke ma hope o ka workout, a me ke kumukuai o ka hoohalua? Hou, ka mea a pau hilinaʻi nui ma luna o kou mau pahu hopu.

oe makemake Mai ke kūkulu Muscle - ai i loko o ka mua 20-30 minuke ma hope o aʻo. Ka mea i ka catabolic keʻano o ka hanaʻana (ʻeleu Muscle hālāwai hope) helu kuhi puke i loko o kēia wā, i mea ku e ai i kou makemake. I ka hana i loko o ka hale haʻuki,ʻaʻole e noho ana i loko o makehewa, ia mea e pono keʻai hoopuni digestible kumuʻiʻo (hua manu, no ka laʻana) a me ka hoʻokēʻai carbs. A me ka mea mua a pau mea maopopo, akā, no ke aha la carbohydrates? Ka mea, paipai i ka lāʻau anabolic hōmona insulina, a ua ālai 'ka hooulu ana o ka luku keʻano o ka hanaʻana i loko o ka Muscle. Ua mea i pono, e inu i ka waiū ma hope o ka workout, no ka mea, he casein a me ka whey, ka hoʻopukaʻana i ka kokololio ke ola o nāʻiʻo.

Inā mākou e hoomahuahua i ke kaumaha mea,ʻaʻole i loko o kou mau manao, a me ka mea hope loa moe ua uku puakai huahelu, ma ka hora mua ma hope o hoʻokō 'ma kaʻai e e haalele, a laila eʻai i kekahi mea i ka malamalama a me ka olala. It E e lohi carbohydrates a me kumuʻiʻo. A nui koho - haʻahaʻa-momona iʻa a keʻokeʻo ai moa a me nō ia hoi.

Me oe e ike, e hanai ana oia ma mua hoʻokō ', a ma hope o ka mea oko a ke kaumaha ma muli o ka' ano o physical haʻawina, e like me nā pahu hopu i mākou e hahai ana, e hele ana i ka hale haʻuki.

Hōʻuluʻulu i, ua hiki formulate ke kēia rula: i ka mana ma mua o ka workout e ia i loko o kekahi hihia, e mea pono - no ka mau o ka hola mua ka papa. Ma hope o ka ikaika kino i pono ai no ka hapalua o ka hora (e hoʻokēʻai ai utilizable nā polokina + carbohydrates), a ma hope o ka aerobic - i mua ma mua o ka hora (haʻahaʻa-momona kumuʻiʻo + luna 'carbohydrates). ʻai maikaʻi, a loaʻa lākou mau pahu hopu!