Ua hōʻike kēia Fitfluencer 75 makahiki i kāna hoʻopunipuni no ka hoʻomaʻamaʻa ʻana i nā haʻuki haʻuki ma ka home.

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E nānā i ka Joan MacDonald's Instagram a lilo ia i mea maopopo he aloha no ka hōʻailona hoʻoikaika kino he 75 mau makahiki i kahi kau hoʻomaʻamaʻa kaumaha maikaʻi. Mai ka pahu pahu pale pale squats a hiki i ka dumbbell deadlifts, MacDonald's fitness journey has involved seemingly every weight workout move in the books. But MacDonald also has a plan for fitting in a effective and challenging workout when her does not access to machines, and she is shared. kāna akeakamai me kāna poʻe ukali. (Related: ʻO kēia 74-Year-Old Fitness Fanatic Ke kūʻē nei i nā manaʻolana ma kēlā me kēia pae)

I loko o kahi Instagram post hou, ua hāʻawi ka fitfluencer (aka @trainwithjoan) i ʻelua mau wikiō nona iho e hana ana i nā lālani, kahi hana e kuhikuhi nui i nā mākala nui o hope (e like me nā lats a me nā rhomboids) ʻoiai ke kuʻi pū ʻana i nā poʻohiwi, nā biceps, a me nā triceps. Ma ka wikiō mua, hana ʻo MacDonald i ka hoʻomaʻamaʻa ma ka mīkini lālani i kākoʻo ʻia i ka umauma, kahi koho i hiki ʻole i ke kanaka maʻamau ke komo i ka home. Ma ke kiʻi ʻelua, hana ʻo MacDonald i kahi ʻano hoʻomaʻamaʻa ma ka home-friendly. I kēia manawa, noho ʻo ia ma ka honua, e paʻa ana i kēlā me kēia ʻaoʻao o ka pūʻali kūʻē i hoʻopaʻa ʻia a puni kona mau wāwae, a huki i ke kaula i hope e hana i nā lālani. (Pili: E nānā iā 74 mau makahiki ʻo Joan MacDonald Deadlift 175 mau paona a paʻi i kahi moʻolelo pilikino hou)

Ma kāna lepe kiʻi, ua wehewehe ʻo MacDonald i ka hana ʻana i nā lālani me kāna pae waena, ʻo "band" resisted loop "paʻakikī" ia, a e hoʻomaʻamaʻa pinepine ʻo ia i kāna papahana rep ke hoʻohana ʻo ia i kahi pā no ke kūʻē ma mua o nā kaupaona no ka ukana. (FYI - hiki iā ʻoe ke hoʻohana i hoʻokahi pūʻulu lōʻihi me ʻelua mau wēlau, e like me TheraBand, a manaʻo i ke ahi like.)

"ʻO ke kī o ka hoʻomaʻamaʻa ʻana i ka home ʻo ka hōʻoia ʻana e hana ʻoe i nā reps e like me ka mea e hoʻopau ai i kou mau ʻiʻo," wahi a MacDonald. "E hana paha wau i 10 mau reps ma ke keʻena haʻuki me ke kaupaona kaumaha, akā me nā kaula a me nā dumbbells palena e hana paha wau i 16 a i ʻole 20 mau leka. (E pili ana: ʻO nā pōmaikaʻi o nā Band Resistance e noʻonoʻo hou iā ʻoe inā makemake ʻoe i nā kaumaha)

A nānā kāna hoʻolālā. ʻAe, ke hoʻohana nei i kahi kaumaha kaumaha no kahi helu haʻahaʻa o nā reps e kūpono no ka hoʻonui ʻana i ka nui a me ka mana o nā mākala. Akā ʻo ia ʻo ia hiki ke kūkulu i ka ikaika o ka ʻiʻo a ke ahonui me ka pale pale māmā a i ʻole bodyweight wale nō. ʻO ka hoʻoikaika mau ʻana i kou mau ʻiʻo ke kī, akā ʻo ka hoʻonui ʻana i ka nui o ke kaumaha ʻaʻole wale ke ala e hana ai. Ke hoʻohana nei i ka kaupaona māmā a ʻaʻohe paha, hiki iā ʻoe ke hoʻonui i ka helu o nā reps āu e hana ai - a / a i ʻole hoʻemi i ka manawa e hoʻomaha ai ma waena o nā hoʻonohonoho - e hoʻokō i nā hopena like e like me kāu ma ka hale hoʻoikaika kino me nā lako nui. Ua ʻōlelo ʻo MacDonald e hana ʻo ia i nā reps e like me ka mea e pono ai a hiki i kona manaʻo ʻana "he ahi maikaʻi," e like me ke kānāwai hoʻomaʻamaʻa kaulana o ka manamana lima: Inā ʻaʻole ʻoe e manaʻo he paʻakikī nā reps hope loa, ʻo ia ka manawa e hoʻonui i kāu mau reps a hoʻohui i ka nui o ke kaupaona.

ʻO ka hoʻoneʻe ʻana i nā mea kaumaha ma ka hale haʻuki hiki ke manaʻo kupanaha a hiki ke kōkua i ka hoʻokō ʻana i nā pahuhopu hoʻoikaika kino, ʻaʻohe kānalua. Akā e like me kā MacDonald e hōʻike nei, hiki nō paha ke komo i kahi hoʻolālā paʻakikī me ka hoʻohana ʻana i nā mea hana maʻalahi a liʻiliʻi i ka home.

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