Mea Kākau: Laura McKinney
Lā O Ka Hana: 10 Apelila 2021
HōʻAno Hou I Ka Lā: 27 Okakopa 2024
Anonim
Yoga for beginners at home. Healthy and flexible body in 40 minutes
Wikiō: Yoga for beginners at home. Healthy and flexible body in 40 minutes

Anter

He ʻano ʻē paha ka noʻonoʻo ʻana i kahi kīʻaha kīwī e like me ka makaʻu i ka wā hāpai, akā ke ʻike nei kou kino i nā loli he nui. ʻAʻole ia he manaʻo e haʻalele ʻoe, e akahele wale nō ʻoe. ʻOiai ke ʻike nei ʻoe i kahi hāpai hāpai olakino, a ua hāʻawi aku kāu kauka i ka maikaʻi, palekana a olakino hoʻi ka noho ʻana i ke kino.

Akā aia kekahi mau mea āu e ʻike ai e pili ana i ka hele ʻana i ka ʻōnaehana ʻoiai e hāpai ana. E heluhelu e aʻo hou e pili ana pehea e hiki ai iā ʻoe ke hauʻoli i ka leʻaleʻa me ka palekana.

ʻ tipslelo aʻoaʻo palekana ʻo Bowling i ka wā hāpai

E hoʻomanaʻo he hiki ke kaumaha nā kinipōpō bowling, ke kau nei i ke koʻikoʻi ma kou poʻohiwi, nā kuʻekuʻe lima, a me ke kua i lalo. Eia kekahi mau ala e pale ai i ka hōʻeha.

  • Koho i ka pōpō māmā loa i hiki. Inā loaʻa iā ʻoe kahi pahuhopu maikaʻi, pono ʻoe e kiʻi i kēlā ʻōkuhi me ka hoʻohana ʻana i ka kaupaona haʻahaʻa.
  • E hoʻāʻo i nā pin puki. ʻOi aku ka liʻiliʻi o nā kinipōpō a maʻalahi hoʻi e lawelawe.
  • E nānā i kāu wāwae. Pālei ʻia nā ala me nā aila e kōkua i nā pōpō e neʻe maʻalahi i lalo i ke ala. E makaʻala i ka hele ʻole ʻana ma luna o ka laina i kahi kikoheʻe.
  • E hoʻolohe i kou kinoy Inā maikaʻi ʻole ke ʻoniʻoni i kou mau ami, mai hana. Noho i waho a puni, a hoʻāʻo i kahi ʻenehana ʻokoʻa.
  • Kulou i kou mau kuli. ʻO ke kuli ʻana i kou mau kuli ke kīʻaha e kōkua i ka pale o kou kua a e mālama pono i kahi kūlana maikaʻi.

ʻO ka hoʻoikaika kino a me ka hāpai keiki

Pono nā mākua ma ka liʻiliʻi he 150 mau minuke o ka hana aerobic kaulike i kēlā me kēia pule (e laʻa me ka hele wikiwiki), a me nā hana hoʻoikaika kino e māka ana i nā hui mākala nui, e like me ka. Inā ʻoe e hana mau ma mua o ka hāpai ʻana, hiki iā ʻoe ke mālama mau i kāu kaʻina hoʻoikaika kino, me kekahi mau hoʻololi.


ʻO ka ʻoiaʻiʻo, ʻo ka hoʻoikaika kino kahi mahele olakino o ka hāpai keiki inā ʻaʻole ʻoe e ʻike i nā pilikia. Hiki i nā wahine hāpai ke hoʻoikaika kino no 30 mau minuke i ka lā inā lōʻihi e hiki iā lākou ke noʻonoʻo.

Nā kumu no ka hopohopo

Hoʻokumu nā homona hāpai i kāu mau liga, nā mea hoʻopili e kākoʻo i kou mau hui, e lilo i mau looser ma mua o ka maʻamau. ʻO ke kumu o kēia ke neʻe maʻalahi ʻana o kāu mau hono, i ka hopena o ka hoʻonui ʻana i ka ʻeha no ka ʻeha.

Lawe pū ʻoe i ka mea nui hou i mua, keu hoʻi i nā trimesters ma hope. E hoʻokau kēia i ke koʻikoʻi ma luna o kou mau hono a maʻalahi hoʻi iā ʻoe e lilo i kāu kaulike. ʻO kou kua hoʻi, e ʻike paha i ke kanikau. He mea nui ʻaʻole e kau i ke koʻikoʻi hou i kou mau kua i hope.

Hōʻalo i nā hana e pili ana i ka lele ʻana, nā neʻe wikiwiki, a i ʻole nā ​​hoʻololi koke ʻana i ke kuhikuhi i hiki ke kānana i kahi hui.

Pono ʻoe e hoōki koke i kekahi hoʻoikaika kino inā ʻoe e ʻike i kekahi o kēia mau ʻōuli.

  • ʻūpā
  • ʻeha poʻo
  • ʻeha ka umauma
  • hoʻoili pāʻālua
  • pokole o ka hanu
  • puʻuwai puʻuwai
  • ka wai a i ʻole ke koko e hele mai ana mai kāu ʻōpala

Nā hana e hōʻalo ai

Aia kekahi mau hoʻoikaika kino i hiki ke hōʻeha iā ʻoe a i ʻole kāu pēpē inā hana ʻia i ka wā hāpai. ʻOiai inā ʻoe i hana ma mua o ka hāpai ʻana, pale i kēia mau hana:


  • kekahi mea e waiho ana ma kou kua (ma hope o ka trimester mua)
  • luʻu kini ea
  • e hoʻoikaika kino ana
  • Ski a i ʻole nā ​​hana ʻē aʻe i hana ʻia ma nā wahi kiʻekiʻe
  • nā haʻuki kahi e loaʻa ai ʻoe a i ʻole ka pēpē paha i kahi mea pāʻani ʻē aʻe a i ʻole mea hana (hockey, soccer, basketball)
  • kekahi mea i loaʻa i ka makaʻu kiʻekiʻe o kou hāʻule
  • ke kuʻi ʻana i ka neʻe a wili paha i kou pūhaka

Inā kānalua ʻoe no ka palekana o kahi haʻuki a ʻaʻole paha, e nīnau mua i kāu kauka.

ʻO ka hāpai hāpai kiʻekiʻe

ʻO nā wahine e makaʻu nei i ka lawe ʻana i ka wā ma mua a i ʻole nā ​​kūlana ʻē aʻe e hiki ai ke hoʻoweliweli i ka makuahine a pēpē paha e akahele loa i ka wā e pili ana i ka hoʻoikaika kino. Ke hoʻoikaika ʻoe, pume ke koko ma o kou puʻuwai, nā māmā, a me nā mākala e hāʻawi iā lākou i ka oxygen. Inā hoʻonui ʻoe ia, hiki iā ʻoe ke lawe i ka oxygen mai ka pūpū a me kāu pēpē ulu.

E kamaʻilio me kāu kauka e pili ana i nā hana e palekana. Inā ʻike ʻoe i nā pilikia o ka hāpai ʻana, ʻoi aku paha kāu mau kapu.


ʻO ka lawe lawe ʻana

Ma mua o ka hoʻoholo ʻana i kahi papa hana hoʻoikaika kino, e kamaʻilio me kāu kauka e maopopo lea ua maikaʻi. ʻOiai inā maʻa ʻoe i ke kūlou nui ʻana, he manaʻo maikaʻi nō e hele i nā hopohopo palekana a noi i ke kauka no nā ʻōlelo aʻoaʻo.

ʻOiai ʻoe e mālama i nā akaʻi kūpono me ka hāpai ʻana i ka kinipōpō a koho i kahi kaupaona haʻahaʻa, pono ʻoe e kuʻi i nā ala.

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