E hana ma ka home: nā ʻāpana kiʻekiʻe he 5 o ka hale hoʻoikaika kino hoʻoikaika kino āu e pono ai

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ʻAe, ʻae. He mea maikaʻi ke hoʻoikaika kino ma kahi hui - aia ke aloha, ke mele hoʻoikaika, ka manaʻo ʻaʻole ʻoe wale nō i kāu hoʻoikaika ʻana-akā i kekahi manawa makemake ke kaikamahine e hana ma ka home, a e mālama i kekahi mau kālā i ka hana. No laila he aha nā pono hoʻoikaika kino home āpau? Nīnau mākou ʻO David Kirsch, mea hoʻomaʻamaʻa i nā celebs e like me Heidi Klum, Liv Tyler, Anne Hathaway a me Faith Hill, a me ka mea hoʻokumu o David Kirsch Wellness Co. ma New York City, e papa inoa i nā ʻelima mau mea pono loa o nā pono hale hoʻoikaika kino home. Eia ka mea e pono ai ʻoe e hana ma ka home-a no ke aha.

1. Kinipōpō lapaʻau. He maikaʻi nā pōpō lāʻau lapaʻau no ka mea hiki ke hoʻohana ʻia no nā neʻe e like me ka lunges, abs exercises a me nā mea hoʻoikaika kino a me lalo. Aia kāu ma waena o 4 a me 10 mau paona, e pili ana i kāu pae o ke olakino. "Makemake au iā lākou no kā lākou mākaukau a me ka ʻoiaʻiʻo ʻaʻole lākou e lawe i kahi ākea," wahi a Kirsch. E ho'āʻo i kēia slammin 'moveball slam e hana i kou puʻu, kumu a me nā wāwae.
2. Poepoe kūpaʻa. Kāhea ʻia hoʻi he pōpō kūʻē, pōpō kinona a i ʻole kinipōpō kaulike, kēia pōpō kahakai nunui – e like me nā hāmeʻa e hoʻohui i ka poʻina nui i kāu hana. "ʻOi aku ka holomua o kahi pushup maʻamau a paʻakikī hoʻi e hana ʻia ma ke kinipōpō paʻa," i ʻōlelo ai ʻo Kirsch. No ke aha mai? Ma muli o ka paʻa ʻole o ka ʻilikai, ʻo ia hoʻi pono ʻoe e hana ʻoi aku ka paʻakikī e noho i luna-ʻo ia hoʻi e hoʻopili ʻoe i kou mau mākala i kēlā me kēia neʻe. Kī i kou abs i kahi notch me kēia mau neʻepekema paʻa ʻekolu. E ʻike iā ʻoe iho me kēia maʻamau o ke kino holoʻokoʻa.
3. Nā paipu kūpaʻa a i ʻole nā ​​kaula. ʻO kēia mau kūpeʻa lōʻihi (ʻo kekahi tubular, ākea a pālahalaha kekahi) ʻoi aku ka liʻiliʻi o ka hoʻoweliweli ma mua o nā kaupaona a ʻoi aku ka maʻalahi - hiki iā ʻoe ke hoʻokau i nā keiki bipi, nā ʻūhā, nā glute, nā bicep a me nā tricep me kahi neʻe ākea. A ʻaʻole lākou e lawe iki i kahi. Eia ke kumu e hana ai-a pehea e hana ai iā lākou.
4. ʻO ka pahu pahu. ʻO kēia paipu huʻupuʻu mānoanoa lōʻihi ʻaʻole ia no ka ʻōlapa ʻana, ʻoiai ia he mea hana kī no ka mālama ʻana i nā limulima. Hiki iā ʻoe ke hoʻohana iā ia no nā hoʻomaʻamaʻa e like me kēia paʻakikī triceps dip. Hiki iā ʻoe ke loaʻa nā ʻoloka i nā ʻano, nā nui, a me nā kiʻiona ma Amazon.com.
5. Alapiʻi. He mea maikaʻi nā alapiʻi no ka hana ʻana i ka lunges, ka piʻi ʻana, a i ʻole ka hoʻomaʻamaʻa cardio i loko me ka ʻole o ka wīwī kumukūʻai ma ka holo ʻana i luna a i lalo i kekahi mau manawa. Inā ʻoe e noho i kahi home o ka papahele hoʻokahi me ke alapiʻi ʻole i mua o ka maka, ʻaʻole ia he kumu e lele i ka cardio-hiki iā ʻoe ke holo a puni ke kaiāulu, a hui pū paha i nā jacks lele a i ʻole kahi kaʻina lele lele e mālama i kāu hoʻomaʻamaʻa paʻakikī a hou.

BONUS: Hoʻohui i kēia mau DVD hoʻoikaika kino hou i kāu hōʻona hale hoʻoikaika kino.

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