Hana ka pohō o ka ʻōpū?

Anter

• Nā pilikia o ka ʻōpū ʻōiwi
• Ke ala pololei o ka hana ʻana i ka ʻōpū
• Hana maikaʻi ʻole ka hana ʻōpū i kēlā me kēia lā?
• Ke hana nei i ka ʻōpū me ke kaumaha a i ʻole ka noho ʻana

Hana maikaʻi nā ʻōpū o ke ʻōpū ke hana pololei ʻia no ka wehewehe ʻana i nā mākala o ka ʻōpū, e waiho ana i ka ʻōpū me kahi hiʻohiʻona ʻeono ʻeke. Eia nō naʻe, pono e hoʻokomo ka poʻe i kaupaona nui i nā hana aerobic, e like me ke kaʻa hoʻoikaika kino a me ka holo ʻana ma ka treadmill e kuni ai i ka momona a hiki i nā ʻōpū ke kū i waho.

ʻO ka hoʻomaʻamaʻa wale ʻana i ka hoʻoikaika ʻana o ka ʻōpū kuʻuna, ʻo ka momona i hōʻiliʻili ʻia i loko o ka ʻōpū, ʻaʻole lawa ia e lilo ai ke kaumaha, ʻaʻole hoʻi e nalo i ka ʻōpū, no ka mea, ʻaʻohe nui o ka hoʻolimalima ʻana o kēia hana a ʻaʻole maikaʻi loa lākou no ka momona momona.

Nā pilikia o ka ʻōpū ʻōiwi

Hiki i ka hoʻoikaika ʻana i ka ʻōpū maʻamau ke kumu i nā pilikia i hope, e like me ke kua, ka ʻāʻī a me ka hoʻomohala ʻana i ka disni herniated, ke hana hewa ʻole. Eia nō naʻe, nui nā ʻano o nā hoʻoikaika ʻōpū, ke hana pololei ʻia, mai hana ʻino i ka iwi kuamoʻo.

ʻO ke ala ʻoi aku ka maikaʻi e hana ai i nā noho noho me ka ʻole o ka hōʻino ʻana i kou iwi kuamoʻo, ʻo ia ke hana i nā ʻano ʻano noho like ʻole, e hana nei ʻaʻole wale nō ka rectus abdominis, akā ʻo ka ʻōpū o lalo a me nā ʻaoʻao.

Ke ala pololei o ka hana ʻana i ka ʻōpū

E ʻike pehea e hoʻoikaika ai i ka ʻōpū me ka ʻole e hōʻino i ka iwi kuamoʻo i loko o ke wikiō:

ʻO ka papa mua kekahi o nā ala maikaʻi loa e hana ai i nā ʻōpū, ʻoiai ke hana nei ia i ka ʻāina āpau āpau, nā mua, hope a me ka ʻaoʻao, ʻaʻole hōʻino i ka iwi kuamoʻo a i ʻole ke kūlana.

ʻO ka mea hiki ʻole ke mālama i kēia kūlana kūpaʻa no 20 kekona, pono e mālama iā ia no ka lōʻihi e hiki ai a laila e puʻunaue i kēia waiwai i 2, e hana i 3 set ʻO kahi laʻana: inā ʻo ka nui o ke kanaka ke loaʻa he 10 kekona, pono ʻo ia e hana i 3 mau seta o 5 kekona, e hoʻopaʻa paʻa mau ana i nā ʻūpū o ka ʻōpū a paʻa pololei ke kua i ka hiki.

Hana maikaʻi ʻole ka hana ʻōpū i kēlā me kēia lā?

ʻO ka hana ʻana i kēia hana ʻōpū (mua a i ʻole ka papa ʻaoʻao) ʻaʻole ia e hōʻeha i ka iwi kuamoʻo a ʻaʻole ʻeha. Eia nō naʻe, ʻaʻole pono e hana i ka hana like i kēlā me kēia lā, no laila e hoʻomaha ai nā olonā a, no laila, hiki i ko lākou hiki ke kiʻekiʻe, e hana ana i kahi ʻano o ke kāʻei kūlohelohe ʻole e puhi pono i ka momona i hōʻiliʻili ʻia i kēia wahi, akā hoʻomaikaʻi paha i kāna ka helehelena, waiho i ka ʻōpū i wehewehe hou a me ka ʻole o cellulite.

Ke hana nei i ka ʻōpū me ke kaumaha a i ʻole ka noho ʻana

ʻAʻole kūpono e hana i kahi noho kau kaupaona ʻia, no ka mea hiki i ka ʻeha o ke kuamoʻo.

Eia nō naʻe, ʻo ka mea kūpono no ke kanaka e kamaʻilio me kahi mea aʻo kino i hiki ke hōʻike i ke ʻano o ka ʻōpū kūpono loa no ko lākou mau pono maoli, ma mua o ka hana ʻana i nā hoʻoikaika kino ma ka home a i ʻole ka hale hoʻoikaika kino.

Eia kekahi mau laʻana o ka hoʻoikaika ʻōpū:

• Nā hana 6 e wehewehe i ka ʻōpū ma ka home

• Nā hana e wehewehe i ka ʻōpū me ka ʻole o abs