Nā hana 6 e wehewehe i ka ʻōpū ma ka home

Anter

• Nā hana e wehewehe i ka ʻōpū ma ka home
• 1. ʻO Abdominal ma V
• 3. Kapu ʻōpū
• 4. ʻO Abdominal me ke kiʻekiʻe o ka uha ma ka kinipōpō
• 5. Papa me kinipōpō
• 6. Papa me 2 kākoʻo
• He aha e ʻai ai
• Nā ʻōlelo aʻoaʻo no ka wehewehe ʻana i kāu abs

No ka wehewehe ʻana i ka ʻōpū he mea nui ia e hana i nā hoʻoikaika kino aerobic, e like me ka holo ʻana, a me ka hoʻoikaika ʻana i ka ʻāpana o ka ʻōpū, me ka loaʻa ʻana o kahi papaʻai i waiwai ʻia i nā olonā a me nā protein, e inu ana ma kahi o 1.5 L o ka wai. Hoʻohui, pale i ke koʻikoʻi, hana i ka lomilomi ma ka ʻōpū a lawe i kahi kū pololei i mea nui e mālama pono ai i kou ʻōpū.

ʻO ka maʻamau, ʻike ʻia ka ʻōpū i hoʻākāka ʻia ke hoʻopau ʻia ka momona i loko o ka ʻōpū a hoʻoneʻe ʻia nā mākala a no ka mālama ʻana i nā hopena, he mea nui e hoʻomau i ka hana kino i nā manawa āpau a me ka ukali ʻana i ka papaʻai papaʻai e like me ke alakaʻi a ka meaʻai.

Nā hana e wehewehe i ka ʻōpū ma ka home

I hiki ke wehewehe i ka ʻōpū, pono e hana i nā hana e hoʻoikaika ai i ka CORE, i mea e ʻikea ai nā ʻōpū, a i mea e hoʻoliʻiliʻi ai i ka momona o kēlā wahi no ka mea ʻo nā mākala o ka ʻōpū kahi pūʻulu puʻupuʻu liʻiliʻi a ʻo ia ho'ākāka wale ʻia i loko o hoʻokahi ʻōpū me ka ʻole o ka momona. ʻO kekahi mau hana i hiki ke hoʻokō ʻia e wehewehe i ka ʻōpū ma ka home.

1. ʻO Abdominal ma V

I loko o kēia ʻōpū, pono e moe ke kanaka ma ka papahele ma ko lākou kua, e hoʻokiʻekiʻe i ko lākou mau wāwae a semi-flexed a me ko lākou kino, e hoʻomau ana i ko lākou mau lima. Hana ʻia kēia hana i ka isometry, ʻo ia hoʻi, e noho ke kanaka ma ke kūlana like ma kahi o 15 a 30 kekona a i ʻole e like me ka hōʻike a ke kumu, mālama ʻana i ka ʻōpū i ka wā a pau.

3. Kapu ʻōpū

E hana i kēia noho ʻana, i ʻike ʻia hoʻi ma ka noho ʻana o ka ʻōpū, pono ke kanaka iā ia iho me he mea lā e hana ʻo ia i kahi noho maʻamau, kau i kona mau lima ma hope o ka ʻāʻī, hāpai i kona poʻohiwi mai ka papahele, mālama i ka ʻōpū hana aelike a hana i kahi neʻe no ka kuʻe ʻākau e hoʻopā i ka kuli hema, hoʻololi i ka neʻe me ka kuʻe hema i ka kuli ʻākau. He mea nui ka paʻa ʻana o ka ʻōpū ma loko o ka hoʻoikaika kino.

4. ʻO Abdominal me ke kiʻekiʻe o ka uha ma ka kinipōpō

ʻO ka ʻōpū me ke kiʻekiʻe o ka ʻūlū ma ke kinipōpō kekahi hana maikaʻi, pono ia e moe i ka papahele, e alo ke alo, e kau i nā kapuwaʻi o nā wāwae i nā paila o ka pilates a hāpai i nā pūhaka, e hoʻolōʻihi i kēia neʻe e like me ka ʻōlelo paipai a ke kumu aʻo.

5. Papa me kinipōpō

I kēia hoʻolālā, pono ʻoe e kau i kou mau wāwae i ka pōpō a kākoʻo i kou mau lima i ka papahele, me he mea lā e hana ana ʻoe i ka papa. A laila, kūlou kou mau kuli, huki i ka pōpō i mua, me ka neʻe ʻole o kou mau lima. Hoihoi kēia hana i ka wehewehe ʻana i ka ʻōpū no ka mea pono ia i nā mākala o ka ʻōpū e hoʻopaʻa paʻa ʻia i mea e hoʻokūpaʻa ai ke kino i ke kūlana a hiki ke hana pololei i ka neʻe.

6. Papa me 2 kākoʻo

E hana i kēia hoʻoikaika kino, pono ia e hoʻoulu ʻia nā mākala ʻōpū i hiki iā ʻoe ke loaʻa ke kaulike. I ka mua, pono ke kanaka e noho i ke kūlana plank a laila wehe i ka lima ʻokoʻa a me nā wāwae mai ka papahele, ʻo ia hoʻi, e hoʻokiʻekiʻe i ka lima ʻākau a me ka wāwae hema, no ka laʻana, me nā kākoʻo ʻelua wale nō. Paipai ʻia e noho i kēia kūlana no ka mea hiki iā ʻoe a i ʻole e like me ka ʻōlelo aʻoaʻo a ke kumu.

He aha e ʻai ai

He mea nui ka meaʻai e mālama ai i ke olakino a kōkua i ka wehewehe ʻana i ka ʻōpū, a he mea nui ia e hōʻike ʻia e ka mea hānai no laila hoʻonohonoho ʻia ka hoʻolālā kino e like me nā hiʻohiʻona a me nā pahuhopu o kēlā kanaka. Paipai ʻia e hana ʻia kahi papaʻai kaulike a ʻano ʻokoʻa a kōkua ia i ka puhi ʻana i ka momona a me ka wikiwiki i ka metabolism, e hōʻike ʻia no kēia:

• E ʻai ma ka liʻiliʻi he 5 mau ʻai i ka lā, ʻaʻole hoʻolimalima ma mua o 3 mau hola me ka ʻai ʻole ʻana;
• Inu ma kahi o 1.5 L o ka wai, kī ʻōmaʻomaʻo a i ʻole artichoke;
• ʻAi i nā mea ʻai a hua pahai nā pāʻina āpau o ka lā;
• ʻAi i ka papaʻai fiber kiʻekiʻe, ʻai ʻana i ka olonā, nā ʻoka a me nā meaʻai āpau;
• ʻO ka ʻai ʻana i nā mea ʻai antioxidant e like me nā ʻōmato, nā ʻalani a i ʻole nā ​​nati Brazil;
• ʻAi i nā meaʻai e wikiwiki ai ka metabolism e like me ka ginger a i ke kinamona, no ka laʻana;
• ʻAi i ka protein me kēlā me kēia pāʻina, e like me nā hua manu, ka waiū, ka ʻiʻo a me ka iʻa;
• Hōʻalo i ka ʻai ʻana i ka momona, kō a i ʻole nā ​​meaʻai i hana ʻia, e like me nā pahūpahū, nā mea paʻahau a i ʻole nā ​​mea kēpau.

Kōkua kēia mau meaʻai i ka hoʻemi ʻana i ka manawa o ka paʻa ʻana o ka wai a hāʻawi i ka hana kūpono o ka ʻōpū, e hoʻemi ana i ka paʻa ʻana a me ka momona a alakaʻi i kahi ʻōpū kīnā.

Eia hou, no ka ʻōpū e like me ka wikiwiki, loaʻa ka nui o nā mākala, hiki ke lawe ʻia nā mea hoʻoliʻiliʻi, akā pono ia e koi ʻia e ka mea hānai, no ka mea, pono e nānā i ke koi protein a me nā ʻano o ke kanaka, inā hiki ke hōʻike kūpono loa. E ʻike i kekahi mau mea kōkua e loaʻa ai ka nui o nā mākala.

Nā ʻōlelo aʻoaʻo no ka wehewehe ʻana i kāu abs

ʻO kekahi mau ʻōlelo aʻoaʻo maikaʻi loa e wehewehe i ka ʻōpū e hāhai i ka papaʻai hypocaloric i alakaʻi ʻia e kahi mea lapaʻau, a ʻoi aku ka hoʻomaʻamaʻa ʻana i nā hana aerobic, e like me ka holo ʻana, e hoʻonui ai i ka hoʻolilo kālā a hoʻonui i ka puhi ʻana o ka momona o ka ʻōpū. Akā i mea e loaʻa ai kahi ʻōpū "ʻeono pack" he mea nui ia e hana i nā hoʻoikaika ʻōpū i nā ʻano like ʻole, i mau manawa he nui i ka pule a ʻai pū i nā meaʻai i nā protein no ka mea makemake kēia i ka hypertrophy muscle.

Eia kekahi, ʻo ka martial arts kekahi koho maikaʻi loa no ka poʻe e makemake e wehewehe i ka ʻōpū, hoʻohālikelike i ke kino a hoʻonui i ka hoʻomanawanui a me ka ikaika o ke kino. E aʻo hou e pili ana i ka martial arts.

ʻO ka ʻae ʻana i kahi kūlana maikaʻi he mea nui loa e nalo i ka ʻōpū no ka mea, ke hoʻopili maikaʻi ʻia ka iwi kuamoʻo, nā pūhaka a me nā poʻohiwi, hiki i nā mākala o ka ʻōpū ke mālama pono i nā mea kino a ʻaʻole i mua, e like me ka hihia ke loaʻa ke kūlana maikaʻi ʻole.