7 Nā hana hoʻoilo e hoʻololi i kāu maʻamau

Anter

• Pāholo
• Ka Piʻi Pōhaku a me ka Piʻi Pōhaku
• ʻAʻauʻau
• Paʻalāʻau hau
• Pana pua
• Ka hoe ana
• Hiking Hike
• Nānā no

Ua kuapo kāu hoa papa wili i ka papa hau a me ka hoʻomaʻamaʻa ikaika ʻana no ke kau, ʻo kāu hoa aloha ka pākaua ʻāina i kēlā me kēia hopena pule a hiki i Malaki, a ua kūʻai aku kāu kāne i ke kahua no ka pauka. Hiki ke paʻakikī ka mālama ʻana i ka hana maʻamau i ka wā hoʻoilo, akā inā ʻaʻole ʻoe he mea hauʻoli i ka hoʻoilo, hiki i ka holo wikiwiki ʻana o nā puʻu ski hiki ke haʻalele iā ʻoe. Mai makaʻu naʻe! E kōkua kēia mau haʻawina ma waho o ka pahu iā ʻoe e noho lohi i ka hoʻoilo a pau. E haʻalele aʻe, nā pāleo hau!

Pāholo

ʻO Getty

E hele i ka sweaty nui a me ka leo nui me kēia hana cardio e kani ai nā mākala me ka ʻole o nā paona a me nā mīkini. E hoʻomaka me kahi papa hoʻomaka, kahi e aʻo ai ʻoe i ke kumu e like me ke kūlana kūpono, ka wāwae, a me ka wahī ʻana i kou mau lima. Ke aʻo ʻoe i nā neʻe like ʻole, hoʻomākaukau e mai luhi hou: I kekahi lā aia paha ʻoe i ke apo, ʻo ka lā aʻe e sparring ana paha ʻoe me kahi hoa-e loli mau ana ka hana. Inā komo maoli ʻoe i loko, makemake paha ʻoe e kūʻai i kāu ʻeke punching ponoʻī no nā lā i ke anuanu ke haʻalele i ka hale! (E ʻike i 8 mau kumu e pono ai e kīkī i kāu kaʻina hana.)

Ka Piʻi Pōhaku a me ka Piʻi Pōhaku

ʻO Getty

Mai hoʻoweliweli ʻia e nā kāne e like me ka mōneka e hoʻonui ana i nā paia ma mua o ka hiki iā ʻoe ke ʻōlelo ʻo 'Spider Man'. Nui nā koho no ka poʻe hoʻomaka: Inā ʻaʻole ʻoe makemake i nā kiʻekiʻe, ʻaʻole pono ka bouldering i ke kaula a pili i nā paia, nā ana, a me nā hale like-pōhaku i lalo i ka lepo. Inā ʻaʻole ʻoe e noʻonoʻo i nā kiʻekiʻe, piʻi ka pōhaku iā ʻoe e ʻoi aku ka wiwo ʻole, ʻoiai ʻoi aku kāu kākoʻo, ʻelua i ka pale āu e hoʻopaʻa ai i loko a me kāu hoa bela e nānā ana iā ʻoe ma lalo. Hoʻohana ʻia nā ʻano piʻi ʻelua i kou kino holoʻokoʻa-e ʻike maoli ʻoe i ka wela o kou mau lima, nā wāwae, a me nā ʻiʻo kumu i hoʻohana ʻia e kōkua i ka hoʻopaʻa ʻana iā ʻoe.

ʻAʻauʻau

ʻO Getty

Maʻalahi ka mālama ʻana i kou kino i ke ʻano o ke kauwela a pau ka hoʻoilo i ka wā e hoʻomaʻamaʻa ai ʻoe e like me ka waena o Iulai. ʻO ka ʻauʻau kahi hana kino holoʻokoʻa, kahi e hilinaʻi ai i kāu mau pūʻulu muscle nui a pau e hoʻokūpaʻa i kou kino a hoʻoikaika iā ʻoe iho i loko o ka wai. Hāʻawi ka wai i ka kūʻē kūlohelohe, akā loaʻa iā ʻoe kahi hoʻolālā cardio nui he 50 mau mika i kēlā me kēia minuke (kūpono maoli no ka hapanui o mākou) a puhi ʻoe i 550 mau calorie i hoʻokahi hola. (Hiki iā ʻoe ke paʻi i ka Winter Blues me kahi 60 mau minuke Interval Swim Workout.)

Paʻalāʻau hau

Poina i nā hihiʻo āu i ke kāʻei ʻana i nā heihei tennis ma kou mau wāwae a hele i waena o ka ulu lāʻau e kiʻi i ka hale o ke kupunawahine. ʻO ka hau hau hou he hana kaiapili maikaʻi no nā hui a i ʻole ka hopu ʻana i kahi hoaaloha. Ke hana wikiwiki ʻia, manaʻo ʻia e like me ke kuʻi ʻana i ka elliptical a hiki ke hōʻā i nā mea ʻoi aku ma mua o ʻeiwa mau minuke i kahi minuke-aneane like me ka jogging! ʻO ka ʻāpana maikaʻi loa: Hiki iā ʻoe ke hana ma nā wahi āpau he hau, no laila ʻaʻole pono ʻoe e hopohopo e pili ana i ke kaʻa ʻana i ka hale haʻuki i ka ʻino!

Pana pua

ʻO Getty

ʻO ka pāʻani o nā noho aliʻi,Pāʻani Pōloli,koa-ua lilo ke kakaka a me ka pua i mea kaulana i nā kikowaena i hoʻolaʻa ʻia i ka haʻuki e piʻi ana ma ka ʻāina holoʻokoʻa. No laila, no ke aha e hoʻolilo ʻole ai iā ia i kahi wā e hoʻokele ai ka wā anuanu iā ʻoe i loko o ka hale? Hoʻokomo ka pana pana i kou kua a me kou mau poʻohiwi a me kou mau lima, no laila, ma hope o kekahi mau mahina o ka pana ʻana, e mākaukau ʻoe i ke kino o luna e hoʻoluliluli i nā ʻaʻahu halter a me nā lole hope ʻole i ka manawa o ka puna. ʻO ka huki ʻana i ke kakaka e kōkua pū i ka hoʻomohala ʻana i nā lima ikaika a me nā pulima-nāʻiʻo e poina pinepine ʻia i nā ʻano hana ʻē aʻe.

Ka hoe ana

ʻO Getty

Pani i kou mau maka a hoʻohālike aia ʻoe ma ka wai. ʻO ke kumu puna paha, ʻeā? Maikaʻi-makemake mākou āpau i ka mea maoli. Akā, ʻo nā mīkini hoe waʻa he pani nui no ke kau, a he hooikaika kino. ʻO ka hoʻonui ʻana o ka hoe i ka kaulana i nā makahiki ʻelua i hala aku nei, ʻo ia ka maʻalahi o ka ʻimi ʻana i kahi papa hoe waʻa e like me ka milo. Hoʻohui, ʻo ka nui o nā hale haʻuki i kahi mīkini hoe hoe, hiki iā ʻoe ke lele maʻalahi a hana i ka hoʻoikaika wikiwiki a me ka maikaʻi i loko o hoʻokahi hola wale nō. (E ʻike i kā mākou Cardio Fast Lane: 30-minute Rowing Routine.)

Hiking Hike

ʻO Getty

E kiʻi i kahi haʻahaʻa haʻahaʻa i ka wā e leʻaleʻa ana ʻoe i waho me kahi hopena pule o ka holo wāwae. ʻO ka hana i nā kau āpau e pili ana i ka holoholo ma ke ala i kuhikuhi ʻia mai kekahi hale a i kahi aʻe, kahi e hiki ai iā ʻoe ke pumehana, hoʻomāhuahua, a noho pū hoʻi. ʻAʻole ʻo nā huts he hale kaʻa i loko o ka ululāʻau akā naʻe: hana pinepine lākou ma ke ʻano he hale liʻiliʻi me nā hale ʻaina a me nā kaola. Ua hoʻokaʻawale kekahi i nā hakahaka, e like me ka hale hoʻokipa, ʻo kahi poʻe pilikino a me kahi kiʻekiʻe (me nā papa wela a me nā wai wela!). Kaukaʻi ʻia i nā kūlana, hiki iā ʻoe ke koho e komo i nā kāmaʻa hoʻohei hau hau kūikawā, nā hau hau, a i ʻole nā ​​skis cross country. He mea ʻole i kou kāmaʻa, e ʻike kou mau wāwae i ka wela.

Nānā no