Nā ʻōlelo aʻoaʻo 6 e mālama i kou ʻōpū i ke ʻano no ke kauwela
Anter
ʻO kēia mau ʻōlelo aʻoaʻo hoʻoikaika 6 e mālama i kou ʻōpū i ke ʻano no ke kōkua kauwela e kani i kou mau ʻōpū o ka ʻōpū a hiki ke ʻike ʻia nā hopena ma lalo o 1 mahina.
Akā ma waho o ka hana ʻana i kēia mau hoʻomaʻamaʻa ma ka liʻiliʻi he 3 mau manawa i ka pule he mea nui e ukali i ka papaʻai olakino, ʻaʻole ʻai i nā meaʻai i ka momona a me kō. E hiki i kahi nutristist ke paipai i kahi papaʻai pilikino, e pili ana i kāu mau meaʻai a me nā hiki kālā.
Hana 1
Moe i ka papahele ma kou kua a hāpai i kou mau wāwae me kou mau kuli pololei. E kīkoʻo i kou mau lima a hāpai i kou kino, e like me ka mea i hōʻike ʻia i ke kiʻi 1. Hana i nā 3 set of 20 repetitions.
Hoʻomaʻamaʻa 2
E kākoʻo i kou kua i ka pila Pilates, kau i kou mau lima ma ka hope o kou ʻāʻī a hana i ka hoʻoikaika ʻōpū, e like me ka mea i hōʻike ʻia i ke kiʻi 2. Hana i nā 3 set o 20 repetitions.
Hoʻomaʻamaʻa 3
Moe i ka papahele ma kou kua, a kau i kou mau wāwae i kūlou ma luna o kahi pōpō Pilates. E kīkoʻo i kou mau lima i mua a hana i ka hoʻoikaika ʻōpū e like me ka mea i hōʻike ʻia i ke kiʻi 3. Hana i 3 mau set o 20 repetitions.
Pāhana 4
Moe i ka papahele ma kou kua, me kou mau lima i kīkoʻo i kou mau ʻaoʻao. E kau i kou mau wāwae ma ka pōpō Pilates a hāpai i kou kino, e like me ka mea i hōʻike ʻia i ke kiʻi 4. Hana i 3 mau set o 20 repetitions.
Pāhana 5
Noho mālie i ke kūlana i hōʻike ʻia i ke kiʻi 5 no 1 mau minuke, me ka ʻole o ke kua i kou kua.
Pāhana 6
Noho mālie i ke kūlana i hōʻike ʻia i ke kiʻi 6 no 1 mau minuke, me ka ʻole o ke kūlou ʻana i kou kua a me ka mālama ʻana i ka ʻoki ʻana o nā mākala o ka ʻōpū, nā lima a me nā wāwae.
Nā laʻana ʻē aʻe i: 3 mau hana maʻalahi e hana ai ma ka home a lilo ka ʻōpū.
Inā ʻoe e ʻeha a hōʻehaʻeha paha i ka hana ʻana i kekahi o kēia mau hana, mai hana. ʻO kahi mea hoʻomaʻamaʻa kino a i ʻole kahi physiotherapist i loea i Pilates e hiki ke hōʻike i kahi ʻano o nā hana kūpono i kāu mau pono a e like me kāu hiki.
KaʻAna
Hōʻike polū Methylene