3 mau ʻōlelo aʻoaʻo e hoʻonui i kāu hoʻoikaika kino hoʻomaʻamaʻa

Anter

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He paʻakikī ke hoʻopoina i kou hanu i ka wā yoga (ua lawe ʻoe i kahi papa yoga ma kahi āu ʻaʻole Lohe i ka huaʻōlelo: "kau i kou hanu" i kēlā me kēia kolu o ke kau !? Akā, ʻaʻole ʻoe e lohe pinepine i nā kumu aʻoaʻo boot camp e ʻuā ana i nā ʻōlelo aʻoaʻo i ka wā o ka hoʻonohonoho ʻana o nā pushups-a inā ʻoe e hāpai ana iā ʻoe iho, ʻike paha ʻoe ʻo ʻoe maoli nō. paa ana kou hanu i kekahi mau neʻe. He mea ʻino loa, ʻoiai ʻaʻole hiki i ka hanu ʻana i nā manawa kūpono ke maʻalahi i ka hāpai ʻana, hiki iā ia ke kōkua iā ʻoe e loaʻa nā hopena maikaʻi aʻe, wahi a Susan Stanley, he Tier 4 Coach (a i ʻole kumu kumu) ma Equinox ma New York City. (I ka ʻoiaʻiʻo, hiki iā ʻoe ke hanu i kou ala i ke kino uila.)

"ʻO kahi ala e haʻi ai inā ʻoi aku ka hoʻomaʻamaʻa ma waho o ke ʻano o ka mea hoʻomaʻamaʻa inā manaʻo lākou e paʻa ko lākou hanu," wahi a Stanley. Inā ʻike ʻoe e paʻa ana ʻoe i kou hanu i ka wā e hana ana i kahi neʻe, e hoʻohana i nā kaupaona māmā a i ʻole e ana i ka hoʻolālā i lalo i maʻalahi ka maʻalahi. Ke hele a ikaika a maʻalahi ka hanu-hiki iā ʻoe ke kiʻi hou i nā kaupaona kaumaha. (E ho'āʻo i kēia Kaumaha Kaumaha.) Akā ʻoi aku ka nui o ia mea ma mua o ka maʻalahi ʻaʻole e paa ana i kou hanu. Hiki iā ʻoe ke hoʻohana i kēlā me kēia inhale a exhale e kōkua iā ʻoe e hoʻomaikaʻi hou aku i kēlā me kēia hoʻoikaika kino āu e hana ai i ʻoi aku ka maikaʻi, wikiwiki aʻe! Eia nā ala ʻekolu e hoʻonui ai i kēlā me kēia hanu āu e lawe ai:

• Exhale i ka manawa o ka "hana" o ka neʻe (no laila, ka neʻe "i luna" o kahi curl biceps, no ka laʻana) a inhale ke hoʻoliʻiliʻi nei ʻoe i nā kaupaona. "ʻO ka mea maʻamau, ʻo ka hoʻoulu ʻana i ka wā o ka hana ʻo ia ke komo ʻana i ka transversus abdominus, kahi mea hoʻoikaika spinal koʻikoʻi i loko o ke kumu, a me nā stabilizer ʻē aʻe," wehewehe ʻo Stanley. "Pono kēia no ke ʻano, palekana, a hoʻonui i ka ikaika a me ke kaʻina o ka neʻe."

• Ke hāpai nei, e noʻonoʻo e pili ana i ka puhi ʻana i ka lewa me ka ikaika a me ka ʻole. "ʻAʻole ʻoe makemake e" deflate, "makemake ʻoe e hāpai i waho e like me kou hoʻāʻo ʻana e puhi i kahi pāluna," wahi a kā hoa hoa Stanley ʻo T4 ʻo Jane Lee. (E ho'āʻo i ka hanu yoga e hiamoe wikiwiki.)

• Nānā iā ʻoe iho i loko o ke aniani ke hiki. E hōʻoia i ka piʻi ʻana o kou ʻōpū i kou hanu ʻana. ʻO kēia ka hanu diaphragmatic, a he mea nui ia e hoʻokūpaʻa i kāu kumu a mālama iā ʻoe i ka hōʻeha ʻole. "Inā e neʻe wale kou umauma i kou hanu ʻana, ʻo ia ka mea e lawe ana ʻoe i kahi oxygen, akā ʻaʻole paha e kipaku i ka CO2 lawa, ʻo ia ka mea nui," wahi a Stanley.

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