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E noʻonoʻo i ka hana ʻana i nā haneli o nā crunches a me nā noho-up ke ala i ʻoi aku ka nui o ka abs? E noʻonoʻo hou, wahi a Gina Lombardi, he mea hoʻomaʻamaʻa pilikino pilikino ma Los Angeles i hana pū me Kirstie Alley lāua ʻo Leah Remini. Mai hoʻonele i kou manawa i ka hana ʻana i nā repetitions mindless, i ʻōlelo ʻo ia. ʻO ke ala maikaʻi loa e loaʻa ai ka ʻōpū paʻa - ka mea e hāʻawi iā ʻoe i ke kumu ikaika no nā haʻuki, nā hana i kēlā me kēia lā a me ke kūlana maikaʻi - ʻo ia ka nānā ʻana i kahi kikoʻī i hana ʻia. "ʻO ke kī ʻo ka ʻike i nā ʻiʻo āu e hana nei a ma hea lākou, a laila e hoʻolohe i kēlā wahi i kēlā me kēia rep," wahi a Lombardi. Inā ʻaʻole ʻoe, e ʻae paha ʻoe i nā mākala ʻē aʻe, e like me ka ʻāʻī a me nā ʻūlū, e hana i ka hana a ʻaʻole luhi a ton paha nā mākala ab.

Hoʻohana pū ʻo Lombardi i kahi ʻōnaehana hoʻomaʻamaʻa e hoʻololi i nā hana āu e hana ai i kēlā me kēia ʻeono a i ʻewalu pule, no laila ke ʻaʻa mau ʻia nei kou mau ʻōpū ʻōpū, kahi e wikiwiki ai nā hopena. Ma ke ʻano he bonus, ʻaʻole ʻoe e luhi ma ka hana pinepine ʻana i nā ʻano like.

Hoʻohana ʻo Lombardi i nā ʻano hana like ʻole, e like me nā hiʻohiʻona ʻekolu i kēia mahina, me kāna mea kūʻai aku ponoʻī. Hoʻopili ka mīkini crunch i ka rectus abdominis, kahi āu e hoʻohana ai ke wili ʻoe i kou kino kiʻekiʻe i kou pelvis. ʻO ka lua o ka hoʻomaʻamaʻa ʻana, ʻo ka wili pōpō lāʻau lapaʻau, hana pū i ka hoʻoikaika ʻana i ka rectus abdominis akā paʻi pū kekahi i nā obliques, e hoʻohuli a hoʻololi i kou iwi kuamoʻo. ʻO ka hoʻoikaika hope loa, nā peʻa a me nā alahaka, e hoʻoikaika i ka wahi o ka ʻōpū.

ʻO ka hope, hoʻomaʻamaʻa i kou abs e like me ʻoe e hoʻomaʻamaʻa i kahi ʻāpana kino ʻē aʻe. ʻEkolu mau hoʻomaʻamaʻa i kēlā me kēia pule ma ka ikaika pono, nā repetitions a me ka palapala e loaʻa ai kāu abs i ko lākou kūlana maikaʻi loa, i ʻōlelo ʻo Lombardi.

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