ʻAʻole manaʻo i ka crunch

Anter

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Q:

ʻOiai ke hana nei au i nā crunches ma ke ʻano hoʻomana, ʻaʻole i like ke kani o koʻu ʻōpū e like me kaʻu i makemake ai. ʻAʻole hiki iaʻu ke luhi iā lākou, no ka nui o kaʻu mau hana. Pehea e hiki ai iaʻu ke hoʻohui i ke kūʻē hou aku i kaʻu hana ʻōpū?

A: "ʻO ia ka maikaʻi, ʻaʻole ka nui, i helu ʻia i kēlā me kēia ʻano o ka hoʻoikaika kino, no laila, ʻaʻole e hana i nā crunches 200 sloppy i kekahi mea i hoʻohālikelike ʻia me 20 neʻe i ʻike nui ʻia," wahi a Scott Cole, ka mea kākau o Athletic Abs (Kinetics Kanaka, 2003; $ 19) a me ka mea hana o ka ʻOi loa ʻo Best ma ka Honua wikiō (Nā Huakaʻi Kūlohelohe, 2003; $ 20; loaʻa ʻelua ma scottcole.com).

Inā ʻaʻole ʻoe e kūʻē ke hana ʻoe i nā crunches, no ka mea ke hana hewa nei ʻoe i ka ʻenehana, wahi a Cole. No ka laʻana, hiki iā ʻoe ke kuʻi wikiwiki loa ma mua o ka lawe ʻana i ʻelua kekona piha e piʻi ai a ʻelua i lalo, a i ʻole ʻoe e hāpai ana mai kou poʻohiwi a me kou ʻāʻī ma mua o kou ʻōpū. Eia nō naʻe, ʻo kahi crunch i hana pololei ʻia ʻaʻole ia ka hoʻoikaika maikaʻi loa no kou abs. Paipai ʻo Cole i nā hoʻomaʻamaʻa ʻoi aku ka paʻakikī e koi ai i kou ʻōpū e hana ma ke ʻano he stabilizers no kou kino holoʻokoʻa a e hana pū me nā hui ʻiʻo ʻē aʻe. No ka laʻana, e hana i kāu crunches ma ka pōlele paʻa. "E hoʻopaʻa iā ʻoe iho i hope ma luna o ka pōleʻa, a hoʻomaka i kāu crunch me kou poʻo ma lalo iki o kou pūhaka," wahi a Cole. Hoʻohana kēia kūlana i ka umekaumaha e hāʻawi i ke kūpaʻa hou aku. Eia kekahi, pono e hana ikaika kou abs (a me nā ʻiʻo ʻē aʻe) e pale i kou kino mai ka ʻōwili ʻana mai ka pōleʻa.

I loko o kāna puke a me kāna wikiō, hōʻike ʻo Cole i nā hanana haʻuki paʻakikī i ka ʻōpū e hoʻohana ana i nā ʻano pono like ʻole. ʻO kā mākou SHAPE ponoʻī ... ʻO kāu DVD Abs ($ 20; loaʻa ma Shapeb Boutique.com) hāʻawi i ʻehā mau minuke ʻehā mau hana ab e hoʻohui nei i nā ʻano like ʻole o kā mākou neʻe toning maikaʻi loa.

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