Lele aku i ka Jiggle

Anter

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ʻO kāu nuʻukia

Hāʻawi i ka treadmill i ka lā hoʻomaha me ka ʻole o ka lele ʻana i kāu kau cardio. Me kēia hoʻolālā, ʻaʻole ʻoe e hoʻohana i kekahi mea ʻē aʻe ma mua o kahi kaula lele (inā ʻaʻohe ou, ʻaʻohe ʻele; lele me ka ʻole o ia) e kiʻi i kahi hoʻomaʻamaʻa puʻuwai puʻuwai. ʻO kēia hana hopena kiʻekiʻe e puhi i nā mega kalori-i ke kani o 10 i kēlā me kēia minuke- a hoʻoikaika i kou mau wāwae, a me kou mau poʻohiwi pū kekahi. Akā ʻike mākou hiki ke loaʻa i kahi monotonous iki ma hope o kekahi manawa, no laila ua hui mākou i nā mea me nā hopscotch jumps a me nā plank poses. E hoʻohemo i kēlā mīkini cardio a neʻe!

He aha e hana ai

Hoʻomehana, a laila lālau i kāu kaula a lele. Inā lawa kāu hakahaka, hoʻāʻo e neʻe a puni ka lumi (ʻoi aku ka leʻaleʻa). No ka lele ʻana o ka hopscotch, e ʻike i ka neʻe pono-hana (ma lalo), a no ka hoʻomaʻamaʻa ʻana i ke ʻano o ka hana ʻana i kahi papa papa, e nānā iā shape.com/cheatsheet. Inā ikaika loa ka hoʻoikaika ʻana, e lawe i hoʻokahi minute e hopu i kou hanu a laila e hoʻomau i kahi āu i haʻalele ai.

Lele Hopscotch

> E kau i ke kaula lele e ku pono ana ia oe ma ka papahele a e ku ma kekahi kihi me kou mau lima ma kou puhaka.

> E hoʻokiʻekiʻe i kou wāwae hema i mea e kau ai kou kaumaha ma kou wāwae ʻākau. Lele i mua, ke pae ʻana me kou wāwae ʻākau ma kekahi ʻaoʻao o ke kaula [A].

> Lele hou i mua, kēia pae ʻana i kēia manawa me nā kapuaʻi ākea a straddling i ke kaula [B]. E hana hou, i kēia manawa e alakaʻi me kou wāwae hema. Ke hōʻea ʻoe i ka hopena o ke kaula, huli a hoʻomau i ka ʻaoʻao ʻē aʻe.

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