ʻO nā neʻe kūpono a pau

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Squat, lunge, crunch. Squat, lunge, crunch. Makemake i kino hou? Pono paha ʻoe i kahi hoʻoikaika hou! Inā ʻoe e hana nei i nā hoʻomaʻamaʻa like a hoʻāʻo no ʻekolu mau mahina (a i ʻole, ʻoi aku ka maikaʻi, ʻekolu mau makahiki!) I ka lālani me ka ʻole o ka loli i kāu hana maʻamau, hiki iā mākou ke hōʻoiaʻiʻo loa i kāu abs, nā puʻupuʻu a me nā ʻūhā. t loli nui no hoi. A luhi paha ʻoe i ka hele aku o nā mea āpau pū kekahi.

ʻO ka hopena? Nā ʻano hou o ka neʻe ʻana o ke kālai kino maikaʻi loa. ʻEkolu mau mea hoʻomaʻamaʻa kiʻekiʻe e hāʻawi i ʻeono mau hoʻomaʻamaʻa hou e hoʻopau iā ʻoe i waho o kāu ʻōpū aʻo a hoʻopaʻa i kou ʻōpū, ʻūhā a me nā ʻūhā mai ko lākou hiamoe ʻana.

Kū ka mea maʻamau i ka holomua ma hope o ʻehā a ʻeono pule o ka hana ʻana i ka hana like. A ʻaʻohe holomua ke kumu o ka loli o ke kino a olakino paha. E hoʻohui i kēia mau neʻe ʻana i kāu papahana ʻelua a ʻekolu paha manawa o ka pule e hōʻalo ai i kou mau ʻiʻo a pale i ke kaumaha e hoʻokuʻu ai ka poʻe i kā lākou hoʻomaʻamaʻa, wahi a Brian Newman, MS, CSCS, ka mea hoʻoponopono papahana hoʻonaʻauao no ka National Strength and Conditioning Association (NSCA) . E ʻike ʻoe - a haha ​​- i nā hopena i loko o ʻelua mau pule wale nō.

Ma waho aʻe o ke kumu kumu

Ke hiki mai i ka hāʻawi ʻana i kāu puʻupuʻu i mea hoʻonui, ʻo Debbee Sharpe-Shaw, he mea hoʻomaʻamaʻa ma ka Crescent Spa ma Dallas i hōʻike ʻia ma "Network Fit" i ka Health Network, "manaʻo ka neʻe ʻana o nā kaʻawale (glute lift) a me ka compound (squat legged squat) mea nui. "Hoʻoikaika ka hoʻomaʻamaʻa kaʻawale i nā ʻiʻo kikoʻī," wahi a Sharpe-Shaw. "E hoʻohana i nā neʻe pūhui i kou mau glutes a me kou mau wāwae a me ka abs e mālama pono ai i kou kino." E hoʻohui pū iā lākou a ua hana ʻoe i kou mau mākala e like me ka hiki.

No ka pahu kumu, e hana i ka One-Legged Squat a me One-Legged Glute Lift (e nānā i ka "All the right move workout").

I ka ʻūhā weliweli

ʻIke pinepine ʻia ke kaʻa paikikala ma waena o Central Park a i ʻole ke kuʻi ʻana i nā pali i Colorado, ʻo Carey Bond, ka mea hoʻokipa o ka "Targeted Sports" o ka Network Health, hiki i nā ʻiole lumi keona ke aʻo i kahi mea a i ʻole ʻelua mai nā jocks, ʻoiai e pili ana i ka hoʻololi hou ʻana i kou mau wāwae. "Ma ka hoʻomaʻamaʻa haʻuki, hiki iā ʻoe ke hoʻomaka me kahi neʻe ikaika maʻamau e like me ka lunge, a laila e holomua i ka hele wāwae, nā lele lunge a me nā lele ʻaoʻao," wahi āna. Ua holomua nā hana ma aneʻi a e hoʻololi maoli i kou mau wāwae inā ʻoe i hilinaʻi wale i nā lunges a i ʻole nā ​​mīkini e hana i kou mau ʻūhā.

No nā ʻūhā weliweli e hana ai i ka Leal Side Sideal a me ka Lunge Lūkini Lekahi.

He mea kupanaha loa

Pono ʻoe e hana i nā hoʻoikaika kino i kēlā me kēia lā? Wahi a John Boyd, ka mea nāna e aʻo iā "Just Abs" ma The Sports Center ma Chelsea Piers ma New York City, eia ka pane: ʻaʻole e hoʻomaha nā mākala o ka ʻōpū, e like me nā mākala ʻē aʻe. ʻElima a 10 mau minuke o nā hoʻomaʻamaʻa ab i hana ʻia a hiki i ka luhi ʻelua a ʻekolu mau manawa o ka pule e hoʻomohala i kou abs, wahi a Boyd.

"ʻO nā hana i hōʻike ʻia ma aneʻi e lawe i nā kīkahi i hoʻokahi a i ʻole ʻelua mau ʻanuʻu i kahi mamao aku," wahi a Boyd. "Koi lākou i ke kaulike, no laila paʻakikī ka paʻa ʻana o kou kino i kēia mau kūlana, ʻoiai ma mua o kou hoʻomaka maoli ʻana e neʻe - a laila hoʻomaka maoli ka pilikia."

No ka abs fabulous loa, hana ʻo The Hook and Full Plank to Dive.

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