Pehea e kūkulu lākou kīkala ma ka hebedoma?

E pane mai i ka ninau o ke pehea e EII ni i na lākou kīkala no ka hebedoma, mua o nā mea a pau, e pono e lawe i ka pilikia nana aku oe ma kona helehelena. Iloko o ia i ka wā hiki wale huki i ka hoki hoʻomaʻamaʻa kaikamahine i mau kiai i ko lakou mau ano apau loa, a no ka mea kumu, i ka wanaao ae lōʻihi ma ka aʻo. E hana i kēia, e pono Hoʻonui i ke haawe ana i loko o ka hale haʻuki a me dumbbells, barbells, kūikawā simulators a expander. Hola, a me ka hapa kela la i keia papa iʻehiku lā i ka hopena i loko o nā lākou kīkala i loko o ka makemake shape.

Pehea e kūkulu lākou kīkala hebedoma untrained ka poeikohoia o ka maikai ke keka? I loko o kēia wā - kokoke i kekahi mea. No ka mea maoli Muscle ka ulu a me ka hōʻeuʻeu hoʻouka pono e he nui manawa. I mea, ma hope o ka mua mālama nui aʻo i nā nāʻiʻo , e kiʻi maʻi 3 - 4 lā e e piha physical neʻe mea unreal. Ke i kā mākou e e hana hiki i loko o ia i kekahi manawa, - he timetable no physical aʻo a me ka hoopili aku i kona manaʻo. Inā ke aʻo kumumanao i unuhiʻia mai, aole loa i ka hilahila, mea kino e e hana i keia la, a me ka mea - i ka la apopo. Ma hope o ekolu pule, e e loaʻa ka mea mua hopena.

Inā he kaikamahine (wahine) mea overweight, alaila, i ka ninau o ke pehea e EII ni i ka hebedoma lākou kīkala, i kani i hiki ole. Ma keia kulana, e pono mua radically hoʻololi i ka ai'ōnaehana, hoʻoikaika psychologically i ka wā e hiki mai loli, a, me ka clenched niho, olalo i ka hoʻokō ', i hiki ke debilitating.

First ke eaʻe na lākou kīkala pele hoʻomaka e hele mai ma hope o 'ekolu - eha pule o maʻamau hoounauna. A me ka hopena hopena - he ua hoʻokōʻia shape me kekahi, hoʻomaoe hou akula o cellulite.

E kū ai i ka pahu hopu e ia, e pili ana i kekahi kulana - ka hooko ana o kēlā me kēia hookoikoi E hanaʻia nō ia i loko o ekolu e puhi ia (!). Kēia Ua hana like penei. Kēlā me kēia hookoikoi ua hana a na koa hope. Ma hope o ka pōkole wanaao ae, i ka lua o ka hoʻokokoke welau i loko o ka mau o ka pale ma mua ke kolu o hoʻokokoke - e like me ka emi. Ua, E e hoemi ia i eono i ewalu hoʻokokoke mai i ka haawe.

Pehea e kūkulu lākou kīkala ma ka hebedoma? An maikaʻi loa 'ia paha o nā kino ua haawiia ma lalo:

1. Squats. E hana 10 - 15 squats wāwae i hoonoho iho ai ia mea, ua hiki no e i ka hohonu, a akahai squats. Ma o ka pono, e malama pono i ka hooko o ka neʻeʻana hoʻi,'ūhā E e pili ana i na bipi, a me lākou kīkala - me mau kuʻekuʻe. Over manawa, maoli he haawe paona a hehi no ke koʻokoʻo ma luna o ko lakou mau poohiwi.

2. Alahaka. E moe ana ma luna o ka papahele, a kuli alo aku, e pono e huki i ke kuekue wawae a hiki i na lākou kīkala, i na mea kaua loihi ana ia ma ke kino, poho kaomi ai i ka papahele, a hookiekie ae i ka pelvis no laila, i ke kua, kīkala a me ka'ūhā kuahene pololei o ka laina. Ke climax E e hiki ke kau i ka nāʻiʻo o nā lākou kīkala a me nā keiki bipi. Ma hope o ka ekolu-kekona kali hou aku e hoʻi i kona kikokikona wahi. Kekahi kokoke loa i kahi o 8 - 10 repetitions.

3. Mahi wawae. No keia hookoikoi oe, e pono i ke kaumaha ma luna o ke kuʻekuʻe wāwae a laholio expander, a ua pili i ka noho wāwae, a me kona mau wawae. Alternately holo 8 - 12 laumania nā poʻohiwi hoʻi "Hikapoloa," wāwae.

Ma waho aʻeo ia mau physical haawe E e hoʻohana lomilomi no kīkala. Kona kūikawā manao e leie aku i ka lole wili e lomilomi i kaʻaeʻae'aʻaʻa a me nāʻiʻo i loko o ka noho ana kulana, hikiʻole i ka hooulu ana o ka cellulite a me ka pono ia ma luna o ka'emi ko kahua.