E hoemi i ka hana no ka abs nui

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Q: Ua lohe au i ka hana ʻana i ka ʻōpū i kēlā me kēia lā e kōkua iā ʻoe e loaʻa i kahi ʻāpana waena. Akā, ua lohe au he ʻoi aku ka maikaʻi o ka hana ʻana i kēia mau hoʻomaʻamaʻa i kēlā me kēia lā e hoʻomaha ai i kou ʻiʻo ab. ʻO ka pololei?

A: "E hana iā lākou i ʻelua manawa o ka pule, e like me kāu e hana ai i nā hui ʻiʻo ʻē aʻe," wahi a Tom Seabourne, Ph.D., ka mea kākau kumu o Athletic Abs (Human Kinetics, 2003) a me ka luna o kinesiology ma ke Kulanui Kaiāulu o Northeast Texas ma Mount Pleasant. ʻO ka rectus abdominis ka ʻiʻo nui a lahilahi e holo ana i ka lōʻihi o kou puʻu, a "ʻoi aku ka maikaʻi o kēia ʻiʻo i ka hoʻomaʻamaʻa kiʻekiʻe," wehewehe ʻo Seabourne. "Inā ho'āʻo ʻoe e hana i ka hoʻomaʻamaʻa kiʻekiʻe i kēlā me kēia lā, e wāwahi ʻoe i ka ʻiʻo."

Paipai ʻo Seabourne i ke koho ʻana i nā hana ab e hoʻāo nui ana i hiki iā ʻoe ke hana i nā hana hou he 10-12 no kēlā me kēia set. (Ma mua o ke koho ʻana i ka crunch maʻamau, no ka laʻana, e hana i nā crunches ma ka pōlele paʻa, ʻoi aku ka paʻakikī.) A laila e hoʻomaha kēia mau ʻiʻo ma kahi o 48 mau hola ma waena o nā hoʻomaʻamaʻa.

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