Nā Pūʻali Kūʻē: ʻO ka mea hana maikaʻi loa no kāu hale haʻuki home

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ʻAʻole pono ʻoe i kahi hale haʻuki piha piha i nā mea hana e loaʻa ai ke kino ikaika a me ke kino. ʻO ka ʻoiaʻiʻo, ʻo ka ʻāpana mana o nā mea hana i ʻike ʻole ʻia he liʻiliʻi a maʻalahi hiki iā ʻoe ke lawe maoli iā ia ma nā wahi āpau - kahi hui kūʻē. Me kēia mea hana maʻalahi, hiki iā ʻoe ke kiʻi i kahi hoʻoikaika kupaianaha ma ka home no kēlā me kēia mākala i kou kino. Hiki iā ʻoe ke hana ʻaneʻane i nā hoʻoikaika ikaika āu e hana ai me nā kaupaona me nā loli wale nō.

E kani i kou kino holoʻokoʻa, hoʻopili i kāu hui kūʻē i nā mea āpau o ka hale (pāka, lumi hōkele, a me nā mea ʻē aʻe) a hana i kāu hana hoʻomaʻamaʻa ikaika. I kou ikaika ʻana, hiki iā ʻoe ke hoʻopōkole i ke kaula i mea e paʻakikī ai. Eia kekahi mau hoʻoikaika ikaika nui i hiki iā ʻoe ke hoʻohui i kāu hana maʻamau no kahi kino ikaika a moekolohe.

ʻO ke kino holoʻokoʻa: Ski Jumper

Hoʻoikaika kēia hana maʻalahi i ka hapa nui o kou mau ʻiʻo nui - kou mau lima, abs, kua, a me nā wāwae. Hoʻohui ia i kāu hana maʻamau no ke poʻo e hoʻomaka i ka wīwī mai ke poʻo a ka wāwae.

Ab Hana: Tube Chop

ʻO kēia kekahi o nā hoʻomaʻamaʻa abs maikaʻi loa no nā wahine, e hoʻokūpaʻa ana i kāu kumu holoʻokoʻa. Hoʻohui ia i kāu hana o kēia manawa a ke hele nei ʻoe i ke kiʻi ʻana i kahi ʻōpū puʻupuʻu a pālahalaha.

Ab Workout: Pākuʻi me Triceps Extension

E piʻi i ka ikaika o ka papa kuʻuna ma o ka hana ʻana i kāu triceps me kahi hui kūʻē.

Ab Workout: Paʻa Uila Kāpena ʻAha

Hoʻohana ʻo Dara Torres ʻo Olympian ʻelima mau manawa i kēia hoʻomaʻamaʻa e loaʻa i kāna ʻeke ʻeono ikaika a nani.

Hoʻomaʻamaʻa Kūʻē Bonus: Huki a Curl

He ala maikaʻi loa ka pānaʻi kūʻē i kou mau lima. E hana kēia neʻe maʻalahi i kāu triceps, biceps a me kou kua i hoʻokahi neʻe maʻalahi. He mea maikaʻi ke hana ma waho, a i ʻole ma ka ʻoluʻolu o kou hale ponoʻī.

Nā mea hou aʻe e pili ana i ka hoʻomaʻamaʻa ikaika:

• Kettlebell Workouts: 7 ala e hana i ka au hana nou

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