ʻO kahi papa waho! 31 Nā hoʻoikaika kino no ke kino kahakai

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Pehea kou makemake i nā papa? No laila nui, pololei? Pono ʻoe, no ka mea hana kēia toner kino holoʻokoʻa i nā mākala āpau i kāu kumu (e like me ka rectus abdominus, a i ʻole nā ​​"ʻeʻa ʻeono ʻeke" hiki iā ʻoe ke ʻike, transverse abdominus, a me kou mau oblique kūloko a me waho), kou pūhaka, kou nā lima a me nā poʻohiwi, a kou kua. (ʻO ia ka formula huna no kahi ʻōpū palahalaha.)

ʻAe, ʻike mākou i ka paʻa ʻana i kahi plank no ʻoi aku ma mua o 60 kekona hiki ke hoʻoluhi. ʻO ka mea pōmaikaʻi, ʻo ka papa kahi neʻe hoʻoikaika kino maʻamau me nā loli pau ʻole-a ke manaʻo ʻoe ua hoʻāʻo ʻoe iā lākou āpau, aia ka paomi, kahi mana neʻe o ka papa!

Ma muli o ka maikaʻi o ka papa iā ʻoe, ua hui pū mākou me ka Magazine Magazine e lawe iā ʻoe i ka ʻaʻa o ka papa hope loa. E poina i ka hoʻonui ʻana i kou manawa i kēlā me kēia lā-i kēia hoʻokūkū kūʻokoʻa hoʻokahi mahina i hana ʻia e ka mea hoʻomaʻamaʻa ʻo Kira Stokes, e aʻo ʻoe i kahi wili hou ma ka papahele i kēlā me kēia lā. Hoʻohui, i ka pau ʻana o kēlā me kēia pule, hoʻohui ʻoe i kēlā mau neʻe no kahi #FridayFlow e hana ana i kou ikaika a ke ahonui. ʻO ke poʻo i fitnessmagazine.com/plankoff i kēia manawa e kiʻi i nā ʻōkuhi a hoʻomaka i ka pilikia. Ma ka lā 1 o Iune, ʻo ka paʻa ʻana i kahi papa no ʻelua mau minuke holoʻokoʻa, ʻaʻole ia e wela mai kou kua. Mai hōʻino wale iā mākou no ka manaʻo o kāu abs i ka hopena (he mea maikaʻi ke kuni, hilinaʻi iā mākou!).

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