Pehea e kani ai i nā mea kaua Flabby

Anter

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Q: Pehea e hiki ai iaʻu ke kani i koʻu mau lima liʻiliʻi me ka loaʻa ʻole o nā ʻiʻo nui?

A: ʻO ka mea mua, mai hopohopo i ka loaʻa ʻana o nā mea kaua nui. "ʻAʻole lawa nā testosterone i nā wahine e kūkulu i nā mākala he nui," wahi a Keli Roberts, he waha ʻōlelo no ka ʻAha ʻAmelika no ka hoʻoikaika kino a me ka luna hoʻomalu pūʻulu ma Equinox Fitness Clubs ma Pasadena, Calif. "He paʻakikī loa i nā wahine ke nui."

ʻO ka hoʻopau ʻana i ka ʻōpala lima he ʻelua ʻāpana: Pono ʻoe e hōʻemi i ka momona e noho ana ma luna o kou mau ʻiʻo ma ke puhi ʻana i nā calorie ʻoi aʻe ma mua o kāu ʻai. "E nānā i kāu papaʻai a hōʻoia e hana ana ʻoe i kahi deficit calory," wahi a Roberts. (No ke kōkua ʻana i ka ʻike ʻana i ka nui o nā calory e pono ai ʻoe e ʻai i ka lā, e kipa aku iā caloriecontrol.org.) I ka manawa like, pono ʻoe e kani i ka mākala ma lalo o ka momona. "ʻO ka hoʻolālā maikaʻi loa ʻo ka hana ʻana i kou mau ʻiʻo lima mai nā ʻāpana like ʻole," wahi a Roberts. No ka laʻana, no kāu triceps (nā ʻiʻo o ka lima ma hope), e hana i kekahi mau hoʻomaʻamaʻa maʻamau e like me ka triceps press-downs, kickbacks a me nā kaomi ma luna. E hōʻoia kēia i kēlā me kēia o nā poʻo ʻekolu o ka mākala triceps i loaʻa i kāna kūpono kūpono. Hiki iā ʻoe ke aʻo i nā ʻano triceps a me nā biceps ma nā wikiō, nā puke a me nā pūnaewele a i ʻole mai kahi mea hoʻomaʻamaʻa ma kahi hale hoʻoikaika kino. Ma Shape.com e ʻike ʻoe i nā neʻe kumu no kou mau lima luna, a me kā mākou puke Hana Pono: ʻO 75 mau hoʻomaʻamaʻa kiʻi kino maikaʻi loa no nā wahine me nā hana lima ʻehiku ($ 20; e kauoha, e kipa iā Shapeb Boutique.com a i ʻole e kāhea iā 877-742-7337).

ʻO nā hoʻoikaika ikaika āu e koho ai, e hoʻohana pono i nā kaupaona kaumaha i luhi kou nāʻiʻo ma hope o ʻewalu a 12 mau hana hou. "ʻO ka hāpai ʻana i nā mea paona māmā he mea hoʻopau manawa," wahi a Roberts. "E hoʻokiʻekiʻe i ke kaumaha nui a hiki i ka hopena o kēlā me kēia set, ʻaʻole hiki iā ʻoe ke hana hou i hoʻokahi pane hou." Hana i ʻekolu setā o ʻewalu a 12 mau repetitions, huina.

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