Ua pono ai i ka lā ma hope aku o ka workout?

Koena lā nō i ka maʻamau hapa o ka hoʻokō 'papahana, akā, ka mea mau i ka mea wale ala, e pale aku overload. Ua ka manawa, e nana i ka likeʻole ma waena o koena a me ke ola, e like me hana i ka mea e oe ke hoʻololi i ka rula, a lawe i keu lā. Kēia hiki e loa nui e hōʻoia i kou kino ua pono loaʻa hou, a ua makaukau no ka hou physical hana ana au i hoomakaukau ia.

Nā kumu no ke ola ana o nā lā o ka hoʻomaha

Ka hapanui o nā papahana e kālele ana ma luna o ka ikaika aʻo, e like me weightlifting, kūkulu ma nā kumu. Ma mua hihia kekahi lā ka e kiʻi i ka piha haawe ana ma luna o ke kino a pau, alaila, hoʻonānea, a ma ka hope, kino i kūkulu i loko o ia i kekahi ala e loaʻa mea he hapa haawe ana ma luna o nā nāʻiʻo, i ka ua, ka lā hoʻokahi e kiʻi i kou wāwae nāʻiʻo ana e kau mai i kou lima nāʻiʻo. Ma kekahi hihia, ka ki mea, e haawi aku i kou nāʻiʻo i ka koena mua koke iho hou hoomakaukau ia mua e haawe. Naʻe, i na haawe hana niioaaonoaaiii. Kukini, no ka laʻana, pinepine holo kela la i keia, a hoomaha wale kekahi paha ma palua loa i ka pule. Akā, a hiki ma keia ano, e 'ano' ē ka mea, i nā lā o ka, pili kânaka lā, a ma ia manawa a lakou ukana i kona kino ka nui uuku.

'Ano a me ka peculiarities

Ma nā haʻuki, no hoi i kona mau ano, akā, wahi e i pio i ka hana i na Muscle i loko o kou kino i kela lā e exhaustion. ʻO ka wā waiwai 'âlapa hana kēlā lā, e like kino, a he e e paʻakikī no ka ano o kanaka i ka make, keia mea no ka mea, ua "pilikia" no ka ano o kanaka, ua "oluolu" no ia. eʻoiaʻiʻo i ka mea, i ko lakou coaches pono-? aaony mai, i kēia mau "mālamalama" aʻo no laila, e like me ka malama i ke kinona o ka 'âlapa, oiai e hoemi i ka manawa o ka hewa iāʻoe ke. Lā o ka hoʻomaha a me ka haawe ana hoi o ka makana ma waena o lā, e kōkua i ka uuku ae la mai o physical haʻawina. Nui loa, pili holo, ina oe i maʻa i ka ia, hiki i tendinitis a me nā wawae nā palapū. Akā, nui loa hoounauna ke alakai i ka mea ia oe, e overstrain: kou kino, e hoʻomōhala symptoms o ka maʻi palū, a me oe e hoʻomaka e 'ike pilikia i ka hiamoe, no ka mea,ʻaʻole o kou kino e Makuakane me na koi e au pahu aku ai ia.

Ma ke koena he mea ole kilokilo

Hoomaha no ka lā ma hope o ka, pili workout - ka mea, i ka mea wale ala e hoʻopale 'mai ma-anakahi uila. Eia naʻe, eia nō kekahi kumu o ke kumu 'oe nō e hahai i kēia rula:

• Hoolohi Muscle soreness ua ana hoikeia i nā lā ma hope aʻo. Inā 'oe i overextended ma Monday, laila, ma ka Poalua, oe e haha aku i ka hōʻemi iki kaʻeha ma nā nāʻiʻo, akā, ma luna mai,ʻaʻole i manaʻo i kekahi mea hewa. Eia naʻe, ina oe e kali no ke kaiapuni, e hiki maopopo mahalo, kou nāʻiʻo i loko o ka kulana. A laila 'oe ke hana i ka olelo hooholo akau e pili ana i ka mea hou-komo' ai ole, a ina pela, i ka nui o workouts, e koho mai.
• Hoomaha i ka lā 'o ia hoʻi ia wale nō ka hapalua o kou mau lā, e e hoolilo i ka mālama nui aʻo. Ke kekahi hapalua e e hoolilo i ka hoʻomaha a me ka malamalama hoounauna, no laila, i kou huina haʻalele 'ana i ka pono ma ka mea o ka pinepine'.
• Ua mea nui maʻalahi e hana ina oe e oluolu mai ia lakou. , Pili stress kākaʻikahi lawe mai i ka leʻaleʻa, a me kekahi manawa e pono ai e seriously hoʻoikaika e ho'āʻo i kekahi mea maoli huikau. Aohe mea hewa ina oe e e hana ia i kēlā lā. A ina oe e oi nanea wale ka lā, 'oe e pili ana i ka haʻalele' ana maʻalahi.

Eia naʻe, ina oe e hiki ke hoʻokō i na hualoaʻa me kou mau haʻalele 'ana, e hiki pakele pili ia ia. Inā e loaʻa ka leʻaleʻa, mai a pau kā lākou mau hana,ʻo ia ka loa, pili, e hiki i nā hoʻohui aʻe i pilikia lā i loko o kou haʻalele 'ana. Inā 'oe e ole i kekahi pilikia, e hele! Eia naʻe, inā e hoʻomaka e haha aku ka eha a me excessive luhi, e hoolohe ana i kou kino, a e ia e hoomaha aku.

manawa maoli

Inā 'oe i ka pilikia a me kaʻeha ma nā nāʻiʻo, e lohe i ka mea i kekahi lāʻoluʻolu o ke e lawa i ka Makuakane i na pilikia. Ka mea i ka eha o loa, pili 48 hola ma hope o ka workout - e Aloha eʻawelike. Ka manawa kapiliia hiki e loa like. Oe i haha aku ka eha a me ka nawaliwali i loko o nāʻiʻo pono no ka lā hoʻokahi, a me 'oe ke haha mea a pau i loko o ka hebedoma, o ka oi aku ina oe e ho'āʻo i kekahi mea hou, a nui loa huikau. No laila, hou e hana mai i ka haneri pakeneka, oe e pono ekolu i eha lā o ka hoʻomaha.

Loaa 'aʻole i manaʻo piha koena

Kekahi kanaka makemake e hoʻohana i ka makahiki "loaa" kahi o "koena" me ka piha i koe, aole ia i i i ka ia i kou pahu hopu. Ma ka hopena, e lawe mai i ka ke'ō i kou waha, e pono e hoʻohana i ka ia nāʻiʻo i oe ke hoʻohana i hookiekie ae i paona, a ina e hiki ke hana ia, alaila oe paha e ole e pono ai i ka piha koena. Light haawe - keia mea maʻamau. Kēia mea kahi au i ke calibrate a me kā lākou mau manaʻo. Inā 'oe e pono e hoʻomaka ana e komo i loko o haʻuki a me kana a he mālama nui ka lā o ka aʻo, alaila oe e ole e i ka i kēia lā, e hele ana ma luna o ka Bike he umi kilomika. Eia naʻe, ina e huli e hoohauhee ana i kela lā, e hana i ka Bike, a maluna o na kilomika he umi, e hiki ke hana ia a hiki i kona lā o ka hoʻomaha.

gradual hoʻoponopono

E like meʻoe, e loaʻa mai i ko lakou ikaika a me ka nawaliwali, oe e e hiki ke hoʻololi i kou haʻalele 'ana, ke kaumaha ma muli mea küpono' oe pono. Kēia e makemake ana oe i kekahi manawa a palua ka hebedoma, e hāʻawi mai i kou kino i ka piha koena. A i 'ole ka mea e manao ia oe e hana nui intensively i ka lā hoʻokahi, a me ka poe i koe i ka ia la ae. Inā 'oe e komo i loko o mau ka lawa nui ka hoʻokō' a me ka mea aole i loaa ka poino, a me ka mai i haha aku ka eha i loko o nā nāʻiʻo, a laila e huli hana ia pono.