Pehea e ʻauʻau ai e lilo i ka kaumaha a me ke kani

Anter

• 10 mau ʻōlelo aʻoaʻo no ka ʻauʻau ʻana e lilo ke kaupaona
• 1. ʻAʻau i ke kakahiaka ma mua o ka ʻai ʻana
• 2. 'Auʻau ikaika aʻoi aku ka wikiwiki
• 3. E hele i kahi papa ʻauʻau
• 4. E kuapo i kāu hana ʻauʻau
• 5. E ʻauʻau ʻehā a ʻelima mau lā o ka pule
• 6. E hoʻomaka lohi
• 7. ʻO ka ʻauʻau ʻē aʻe me nā aerobics wai
• 8. E ʻauʻau me ka lana lana a i ʻole ka noodle wai
• 9. E hoʻohana i nā kaupaona wai
• 10. Hoʻoponopono i kāu papaʻai
• ʻO ka hahau ʻauʻau ʻana e kōkua iā ʻoe e lilo i ka paona
• He kaʻao maʻamau e pili ana i ka ʻauʻau ʻana
• Ke laina lalo

Ke hoʻoholo kekahi poʻe e lilo i ka kaumaha, ʻo ka mea mua a lākou e hana ai ʻo ka loaʻa - a hōʻano hou paha - i ko lākou lālā gym. Akā ʻaʻole pono ʻoe e paʻi i ka hale hoʻoikaika kino e hoʻololi i kou kino.

Me he mea lā, he hopena maikaʻi paha kāu me nā hana āu e hauʻoli ai, e like me ka ʻauʻau ʻana.

ʻAʻole wale kahi ʻauʻau he ala maikaʻi loa e hōʻoluʻolu i ka lā wela, ʻo ia kekahi o nā ala maikaʻi loa e lilo ai ka paona, e like me kā Franklin Antoian, mea hoʻomaʻamaʻa pilikino a hoʻokumu i ka pūnaewele aʻo pilikino pilikino pūnaewele, iBodyFit.com.

"Hiki iā ʻoe ke lilo i ka nui o kaʻauʻau kai e like me kou hiki ke holo, akā hiki iā ʻoe ke hana me ka ʻole o ka hopena, maikaʻi loa ia no nā poʻe me nā ʻeha a i ʻole nā ​​ʻehaʻeha," i ʻōlelo ʻo ia.

No laila, pehea e hiki ai iā ʻoe ke ʻauʻau e lilo ke kaupaona? Heluhelu no kekahi mau ʻōlelo aʻoaʻo a me nā hana maʻalea.

10 mau ʻōlelo aʻoaʻo no ka ʻauʻau ʻana e lilo ke kaupaona

Inā ʻauʻau ʻoe e nalo i ka momona o ka ʻōpū, hoʻonui i ka leo o nā mākala, a i ʻole hoʻololi wale i kāu hoʻolālā, eia pehea e loaʻa ai nā hopena maikaʻi loa.

1. ʻAʻau i ke kakahiaka ma mua o ka ʻai ʻana

ʻAʻole hiki ke ʻauʻau kakahiaka no nā mea āpau, akā he mea hoʻāʻo inā hiki iā ʻoe ke komo i kahi kiʻo wai ma mua o ka hana.

"E ala ana i ke kakahiaka a hele i kou ʻauʻau e haʻalele i kou kino i kahi kūlana wikiwiki e mākaukau e hoʻohana i kēlā mau hale kūʻai momona e like me ka ikehu," wehewehe ʻo Nick Rizzo, he mea hoʻomaʻamaʻa a me ka luna hoʻomalu hoʻoikaika kino ma RunRepeat.com, kahi kahua loiloi kāmaʻa kāmaʻa haʻuki. "ʻO ka ʻauʻau ʻana ʻaʻole ia wale nō ke ʻano o ka cardio, akā he hoʻoikaika kino pū kekahi pū kekahi, no laila hiki iā ʻoe ke kali i kahi hopena maikaʻi loa."

2. 'Auʻau ikaika aʻoi aku ka wikiwiki

Kuni ka ʻauʻau i ka nui o nā calorie ke hoʻomaka ʻoe. Akā i ka hoʻomaikaʻi ʻana o kou mākau ʻauʻau a lilo ʻoe i mea ʻoi aku ka maikaʻi, ʻaʻole e hoʻonui ka nui o kou puʻuwai, ua aʻo ʻo Paul Johnson, ka mea hoʻokumu o CompleteTri.com, kahi pūnaewele e hāʻawi ana i ke alakaʻi, nā ʻōlelo aʻoaʻo, a me nā loiloi no nā ʻauʻauʻau, triathletes, a me nā poʻe makemake i ka hoʻoikaika kino. .

ʻO ka hopena, e like me kā Johnson, ʻo ka ʻauʻau ikaika ʻana a wikiwiki hoʻi e mālama i ka helu o kou puʻuwai.

E hoʻokomo i kahi tracker hoʻoikaika wai e nānā i ka helu o kou puʻuwai ʻoiai e ʻau ana. ʻO ke ana o ka puʻuwai o kāu puʻuwai i ka wā o ka hoʻoikaika kino waena ma kahi o 50 a 70 paha pākēneka o kāu ka nui o ka puʻuwai

Hiki iā ʻoe ke helu i kāu helu puʻuwai nui loa ma ka unuhi ʻana i kāu mau makahiki mai 220.

3. E hele i kahi papa ʻauʻau

Hiki i ke aʻo ʻana i nā ʻeha hahau kūpono ke kōkua iā ʻoe e ʻau i kahi wikiwiki kūpono. Kāhea aku i kahi kikowaena kaiāulu a i ʻole YMCA no ka ʻike e pili ana i nā haʻawina ʻauʻau, a i ʻole ke kau inoa no kahi papa ma o ka Red Cross ʻAmelika.

4. E kuapo i kāu hana ʻauʻau

Inā ʻauʻau ʻoe i ka wikiwiki like a hoʻohana pinepine i ka ʻenehana like, e kuʻi paha kou kino i kahi pā.

ʻO ka hele ʻana ma waho o kāu wahi hōʻoluʻolu a me ka hoʻololi ʻana i kāu hana maʻamau he ala maikaʻi loa ia e hoʻohana ai i nā hui puʻupuʻu ʻokoʻa, e kōkua ana e hoʻonui i kāu mau hopena.

5. E ʻauʻau ʻehā a ʻelima mau lā o ka pule

E lilo i kaupaona, ʻo ka nui o kāu hana ʻana, ʻoi aku ka maikaʻi. Pili kēia inā e jogging ana ʻoe, e hele wāwae ana, e hoʻohana ana i nā pono cardio, a i ʻole ka ʻauʻau ʻana.

ʻO ke alapine o ka ʻauʻau ʻana no ke kaupaona ʻana he mea like ia me nā hoʻoikaika kino puʻuwai, no laila e ʻehā a ʻelima mau lā o ka pule no nā hopena maikaʻi loa, e like me kā Jamie Hickey, he mea hoʻomaʻamaʻa pilikino pilikino a me ka mea mālama meaʻai me Truism Fitness.

6. E hoʻomaka lohi

E hoʻomaka me ka ʻauʻau 15 a 20 mau minuke i kēlā me kēia lā, a laila e hoʻonui mālie i nā ʻauʻau he 30 mau minuke i ʻelima mau lā o ka pule, e like me ka ʻae o kou kino. Inā ʻoe e hoʻomaka i kahi papaʻauʻau hou i kahi kiʻekiʻe loa, hiki i ka ʻehaʻeha a me ka luhi ke hāʻawi iā ʻoe.

7. ʻO ka ʻauʻau ʻē aʻe me nā aerobics wai

ʻAʻole pono ʻoe e ʻauʻau i kēlā me kēia lā e ʻike i nā hopena. E lawe i kahi papa aerobics wai i kou mau lā hala. He hana hoʻohaʻahaʻa haʻahaʻa maikaʻi kēia e hoʻomau i ka neʻe ʻana i nā lā hoʻōla hana.

8. E ʻauʻau me ka lana lana a i ʻole ka noodle wai

Inā ʻaʻole ʻoe he ʻauʻau ikaika, ʻauʻau i nā wai i loko o ka wai ʻauʻau e hoʻohana ana i kahi noodle wai, papa kik, a i ʻole ke kapa ola. E mālama kēia mau mea iā ʻoe e hoʻohana i kou mau lima a me kou mau wāwae e neʻe i loko o ka wai.

9. E hoʻohana i nā kaupaona wai

Inā ʻoe eʻauʻau e lilo i ka kaumaha a me ke kani, e hana i kekahi mau wili bicep me nā dumbbells wai ma waena o nā laps. Hoʻokumu ka wai i ke kūpaʻa, kahi hiki ke kōkua i ke kūkulu ʻana i ka ikaika a me ke ahonui.

10. Hoʻoponopono i kāu papaʻai

Me nā papahana hoʻēmi kino, pono ʻoe e kuni i nā mea ʻoi aku ka nui ma mua o kāu e lawe ai, ʻaʻohe ʻokoʻa ka ʻauʻau ʻana.

"Inā makemake ʻoe e lilo i mau paona i kau pahuhopu, pono nō ʻoe e hoʻoponopono i kāu papaʻai," i ʻōlelo ai ʻo Keith McNiven, ka mea hoʻokumu o ka ʻoihana hoʻomaʻamaʻa pilikino Ke Ala Pono Pono.

“A e akahele. Lawe ka ʻauʻau i ka ikaika, no laila pono ʻoe e hoʻopihapiha me ka meaʻai. Eia nō naʻe, hiki i ka wai anuanu ke hoʻonui i kou makemake ma hope o ke kau. ”

Inā makemake ʻoe i ka pōloli, paipai ʻo McNiven i ka hoʻohui ʻana i nā mea ʻai hou aʻe i kāu pā, e lālau i kahi lulu protein, a noho mamao aku i ka meaʻai māmā.

ʻO ka hahau ʻauʻau ʻana e kōkua iā ʻoe e lilo i ka paona

E hoʻomanaʻo i hiki i nā kaha ʻauʻau ʻokoʻa ke hopena i ka wela o ka calorie nui, e like me ka hana ʻana o nā mākala. No laila e hoʻokolohua me nā ʻano maʻamau e mālama i kou mākala a me ke kuhi ʻana o ke kino.

'Auʻau manuahi i kekahi lā, a i ka lā aʻe e hana i ka hahau butterfly. "ʻO ka hahau butterfly ka mea koi nui loa, e hana ana i ke kino holoʻokoʻa a e puhi i ka nui o nā calorie," wahi a Hickey. "E hele mai ka umauma i ka lua, a ʻo ke kua i hope."

Loaʻa nā hopena maikaʻi loa i ka hoʻohuihui ʻana i ka ikaika o kāu hoʻoikaika ʻana, i kākau ʻia e Rizzo. Paipai ʻo ia i ka hoʻomaʻamaʻa wā waena sprint, ʻo ia hoʻi nā sprint no 30 kekona, a ukali ʻia e ʻehā mau minuke hoʻomaha.

Hiki i kēia ke piha i ka hoʻomaha, a i ʻole hiki iā ʻoe ke hoʻomau i ka ʻauʻau ʻana ma ka ikaika o 1 mai ka 10, e ʻōlelo hou ʻehā a ʻewalu mau manawa, i ʻōlelo ai ʻo ia. "ʻAʻole ia he kani e like me ka nui akā e hoʻomanaʻo, e hele ana ʻoe i ka 100 pākēneka i loko o kēlā mau kekona 30 holoʻokoʻa. Ke koi nei e ʻōlelo i ka liʻiliʻi, akā maikaʻi. Hiki iā ʻoe ke kuapo ma waena o nā kaukau ʻauʻau like ʻole a me nā hahau ʻana, a i ʻole mālama pololei ia. ”

He kaʻao maʻamau e pili ana i ka ʻauʻau ʻana

Ua aʻo ʻia nā keiki he nui ʻaʻole e ʻauʻau a 30 a 60 mau minuke ma hope o ka ʻai ʻana. Ua manaʻo ʻia e hoʻohuli kekahi koko i ka ʻōpū ma hope o ka ʻai ʻana e kōkua ai i ka digestion, a ma ka huli ʻana, hoʻohuli i ke koko mai nā lima a me nā wāwae.

Manaʻo kekahi he haʻalele ke koko i nā lālā e hoʻonāwaliwali ka lima a me nā wāwae, e hoʻonui ana i ka make o ka make.

Akā ʻoiai ka manaʻoʻiʻo maʻamau, ʻaʻohe kumu ʻepekema no kēia ʻōlelo paipai.

Hiki paha i kekahi poʻe ke hoʻomohala i ka ʻōpū o ka ʻōpū ma hope o kaʻauʻau ʻana ma ka ʻōpū piha, akā ʻaʻole kēia he mea koʻikoʻi a weliweli paha.

Ke laina lalo

Inā ʻaʻole ʻoe he fan o ka hale hoʻoikaika kino a i ʻole hiki ʻole ke komo i kekahi mau hana ma muli o ka ʻeha pū, ʻo ka ʻauʻau kahi ala maikaʻi loa e hele ai i ke ʻano.

He hana maikaʻi loa ia no ka lilo ʻana o ka paona, hoʻonui i ka leo o nā mākala, a me ka hoʻoikaika ʻana i kou puʻuwai.