6 Nā mea e hana ai i loko o ka lumi ʻaʻahu ma mua o ke kūʻai ʻana i nā lole hoʻomaʻamaʻa hou

Anter

• Holo a lele
• I ʻīlio i lalo i ka papa
• Squat a hāpai
• Wili a hāpai aʻe
• Hele Rogue
• Nānā no

He mea ʻole inā hoʻolilo ʻoe i $ 20 a i ʻole $ 120 ma kāu lole hoʻoikaika kino. ʻOiai makemake ʻoe e nānā maikaʻi lākou, manaʻo ʻoe e noho lākou a ʻaʻole e hoʻohuli iā ʻoe i kou wā e ʻaʻahu ai. ʻOiai ʻaʻole hiki iā ʻoe ke hele pololei no kahi holo he ʻekolu mile a paʻi i kahi papa yoga piha e hoʻāʻo iā lākou, eia kekahi mau mea hiki iā ʻoe (a pono!) Hana i loko o ka lumi lole e ʻike inā ʻo lākou ia ʻāpana punahele hou aʻe.

Holo a lele

He mea maikaʻi loa kēia no nā haʻuki bras a me nā piko e hōʻoia i ke kākoʻo ʻana o kāu mau kaikamahine me ka neʻe ʻole i lalo e hōʻike i kou nips. Holo i kahi, holo me nā kuli kiʻekiʻe, hana i nā jacks lele, lele i nā lele, a i nā ʻaoʻao a i kēlā ʻaoʻao, a nānā i ke ʻano o kou umauma.

I ʻīlio i lalo i ka papa

ʻO ka piʻo ʻana he hoʻāʻo maikaʻi loa ia e ʻike ai inā lanakila ka umekaumaha a hōʻike i kāu mau puʻupuʻu ʻaʻole paha. E hele i kahi ʻīlio Ke alo i lalo (huli i lalo V), a laila e neʻe i kou kaumaha i mua i kahi kūlana plank me kou poʻohiwi ma luna o nā kūpeʻe lima. E hana hou i kēia mau manawa ʻeono a ʻeono a laila kū i luna. Ke mahuka nei kou umauma mai luna a i ʻole nā ​​ʻaoʻao o kou pale a pahu paha? Ua hemo anei kou pālule e lele ana i luna, e hōʻike ana i kou ʻōpū? Malia paha maikaʻi ʻoe i kēlā, akā inā ʻaʻole, hoʻihoʻi. A ʻoiai ʻoe i loko o ka ʻīlio i lalo, huli a huli i mua ke aniani o ke aniani i mea e ʻike ʻole ai ka lole.

Squat a hāpai

He ho'āʻo maikaʻi kēia no nā lalo. Kuʻi i lalo i ka maikaʻi a haʻahaʻa a kū i hope i ʻewalu a ʻoi mau manawa. A laila e hāpai i kahi wāwae e hāpai i nā ʻaoʻao. Ke hee nei ka pūhaka i lalo e hōʻike ana i ka piko o kou ʻū? Ke ʻoki nei nā pōkole i kou ʻūhā i kahi ʻano ʻē a hōʻoluʻolu ʻole? Pono kou mau lalo e like me ka ʻili lua, no laila inā hoʻonāukiuki lākou iā ʻoe i kēia manawa, ʻaʻole maikaʻi.

Wili a hāpai aʻe

Kū kiʻekiʻe me nā lima i waho ākea a wili i ka hema a me ka ʻākau, e hoʻoluli i kou mau lima mai ka ʻaoʻao a ka ʻaoʻao, a hoʻokiʻekiʻe iā lākou i luna a i lalo. Ke holo nei kou pālule ma mua o ka noho ʻana ma ka pūhaka? Aia kekahi mau humuhumu ʻino iā ʻoe?

Hele Rogue

ʻO ka hope, e hoʻolei i kekahi mau hana ʻē aʻe āu e hana pinepine ai, no ka hoʻāʻo ʻoiaʻiʻo. A mai makaʻu ʻoe e haʻalele i waho o ka lumi ʻaʻahu liʻiliʻi e hana iā lākou-inā hopohopo ʻoe e pili ana i ke komo ʻana i kēia mea kūʻai ʻole i loko o kahi hale kūʻai, ʻaʻohe ala āu e makemake ai e ʻaʻahu iā ia ma ka hale haʻuki. Hana i kahi kū lima i ka paia, i kekahi mau burpee a i nā piʻi mauna, a i ʻole kekahi mau leʻaleʻa Zumba e neʻe ai. ʻO nā lole āu e noʻonoʻo nei no ke kūʻai mai, pono kūpono ia, ʻoluʻolu, a hoʻoulu iā ʻoe e hoʻoikaika kino.

Ua hōʻike mua ʻia kēia ʻatikala ma Popsugar Fitness.

Nā mea hou aʻe mai Popsugar Fitness:

ʻO ka Pepa Hoʻopunipuni no ka holoi ʻana i kou mau lole hoʻomaʻamaʻa ma ke ala pololei

ʻO ka mea holoi holoi maikaʻi loa no kāu mau mea hoʻoikaika kino

Ke komo nei ʻoe i nā kāmaʻa kūpono no kāu hana?

Nānā no