3 mau ala e nānā ai i kou hoʻomaʻamaʻa ikaika

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Inā hiki iā ʻoe ke paʻi paʻi a squat ʻoi aku ke kaumaha i kēia lā ma mua o kou hiki i ka mahina i hala, ʻike ʻia ke ʻoi aku ka ikaika. Akā ʻo ke kiʻi ʻana i kahi kettlebell kaumaha ʻoi aku ka ala hoʻokahi e haʻi ai inā e uku ana kāu hoʻomaʻamaʻa ikaika. E nānā i kēia mau ala ʻekolu ʻē aʻe e nānā i kāu holomua a ʻike maoli no ka loaʻa ʻana o ka ikaika.

E hāhai i kou puʻuwai

ʻAʻole ia he mea huna i ka hoʻomaʻamaʻa ikaika ʻana e hoʻololi i kou puʻuwai. Akā hiki i ka huli ʻana i kēia stat ke kuhi iā ʻoe i ka loaʻa ʻana o ka ikaika a me ka hoʻomaikaʻi ʻana i ka maʻi puʻuwai. "Inā e ikaika ana ʻoe, ʻaʻole e lele ka puʻuwai o kou puʻuwai i ka wā e hāpai ana ʻoe i ka nui o ke kaumaha i nā kau e hiki mai ana," wahi a Josh Axe, he meaʻai meaʻai i hōʻoia ʻia a hoʻokumu pū i ka papahana hoʻomaʻamaʻa waena BurstFIT. . No ka nānā ʻana i kou ikaika i kēia ala, e hoʻokomo i kahi mea nānā naʻau i kēlā me kēia manawa āu e hana ai a nānā mau i ka ʻike ma hope.

Noho ma ke ʻano me nā hana o ka hale

E ʻike paha ʻoe i ka nui o ke kaupaona āu e hāpai ai ke kū ʻoe i mua o ka lālani o nā dumbbells. Akā ʻo kekahi o nā kumu nui e hana ai i kou ikaika ʻo ia nā mea āu e hana ai waho ʻoluʻolu o ka hale haʻuki. "Ke hoʻomaikaʻi nei kou ikaika, e ʻike ʻoe he manawa maʻalahi kou ma ka hana ʻana i nā hana maʻalahi o kēlā me kēia lā," wahi a Todd Miller, Ph.D., a me hope pelekikena o ka National Strength and Conditioning Association. E nānā i kou ʻano e hana nei i nā mea āpau mai ka hāpai ʻana i nā meaʻai a i ʻole kahi keiki i kahi lele o ke alapiʻi i ka wehe ʻana i nā ipu i ka lumi kuke. "E lilo kēia mau hana āpau i mea ʻoi aku ka liʻiliʻi i ka hoʻonui ʻana o kou ikaika," i ʻōlelo ʻo ia.

E hoʻāʻo i kahi New Tracker

ʻO ka helu o nā ʻanuʻu āu e lawe ai i kēlā me kēia lā kahi snap e hāhai ai, mahalo i ka nui o nā mea lawelawe ma ka mākeke. Akā ʻo PUSH, kahi hui hou i loaʻa iā Nowemapa 3, ʻo ia ka mea mua i hoʻohiki e ana i kou ikaika. Mālama ʻo ia i nā reps a me nā hoʻonohonoho o kēlā me kēia hana āu e hana ai a helu i kou ikaika, mana, koena, a me ka wikiwiki. Me ka polokalamu i hoʻopili ʻia, hiki iā ʻoe ke nānā i hope i kāu holomua a kaʻana like i nā helu helu me nā hoaaloha a i ʻole mea hoʻomaʻamaʻa e noho kuleana.

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