Nā Hana Hoʻomaʻamaʻa Hana no nā kāne: Ke Alakaʻi Hope Loa

Anter

• ʻO ka papa hana hoʻoikaika kino ma ka home
• Nā lā 1: nā wāwae, nā poʻohiwi, a me ka abs
• Nā lā 2: ka umauma a me ke kua
• Nā lā 3: nā lima a me ka abs
• ʻO ka papa hana hoʻomaʻamaʻa o ka mea hoʻomaka
• Nā lā 1: ke kino piha
• Nā lā 2: ke kino piha
• Nā lā 3: ke kino piha
• ʻO ka papa hana hoʻoikaika waena
• Nā lā 1: ke kino kiʻekiʻe
• Lā 2: kino haʻahaʻa
• Nā lā 3: ke kino kiʻekiʻe
• Nā lā 4: ke kino haʻahaʻa
• ʻO ka papa hana hoʻoikaika holomua
• Huki A
• Pahu aku iā ʻA
• Wawae A
• Huki B
• Pahu aku iā B
• Nā wāwae B
• Nā manaʻo no nā hāpai hāpai ma luna o 40
• Mai poina i ka meaʻai
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ke hiki mai i ka hoʻokō ʻana i kāu ʻōnaehana maikaʻi loa, pono nui kahi papahana hoʻomaʻamaʻa ikaika kūpono.

Ke nānā nei paha ʻoe e hoʻololi i kou kino a kīkiʻi wale paha i kāu hoʻomaʻamaʻa, he mea nui e hoʻohui i ka nui o ka hoʻomaʻamaʻa (i ke ʻano o nā rep, nā set, a me nā paona) e hoʻoulu ai i ka ulu ʻana o nā mākala hou i kou holomua.

Ma ka hapanui, hāpai ka hapanui o nā poʻe hoʻomaka no ka liʻiliʻi ma mua o hoʻokahi makahiki, waena no 1 mau makahiki, a me nā mea hoʻomaʻamaʻa holomua no 2 mau makahiki. E noʻonoʻo ʻaʻole pono e hoʻāʻo i nā hoʻolālā holomua ke ʻole inā ʻoe he ʻike hoʻomaʻamaʻa ikaika kūpono.

Nānā kēia ʻatikala i nā regimens hoʻoikaika kino kiʻekiʻe kiʻekiʻe loa no nā kāne o nā pae ʻike āpau e hoʻonui ai i nā mākala a me nā loaʻa ikaika me ka hōʻoia ʻana i ka lawa kūpono.

ʻO ka papa hana hoʻoikaika kino ma ka home

Inā he loea loea paha ʻoe a he hou paha i ka hoʻomaʻamaʻa ikaika, ʻo ka hana ʻana ma ka home kahi koho maikaʻi loa ke hiki ʻole iā ʻoe ke hele i ka hale hoʻoikaika kino a i ʻole pono ka hoʻololi o ka wikiwiki.

ʻO nā hoʻolālā ma ka home ma lalo e koi i kahi nui o nā pono hana. Hoʻohui, hiki ke hoʻololi i kekahi o nā neʻe no ka hoʻoikaika kino o ke kino kahi āu e hoʻohana ai i ka kaumaha o kou kino e like me ke kūpaʻa.

Hiki i kēia mau hoʻomaʻamaʻa ke lawelawe ma ke ʻano he mea hoʻomaka o ka mea hoʻomaka hebedoma a i ʻole heʻa kaʻa kaʻa e hāʻawi i nā kau he nui i kēlā me kēia pule no nā mea hoʻomaʻamaʻa holomua.

Inā he pahuhopu ka hopena o kāu pahuhopu, hiki iā ʻoe ke hoʻohui i kahi ʻano o ka cardio, e like me ka holo ʻana a i ʻole ke paikikala ʻana, ma waena o nā kau.

Pono pono: pāka kaupaona pālahalaha, nā dumbbells hiki ke hoʻoliʻiliʻi kūpono e pili ana i kāu pae o ka ʻike

Inā ʻoe e hoʻomaka wale ana makemake paha ʻoe e loaʻa i ka ʻōlelo aʻoaʻo loea i ka hale kūʻai kūikawā no ke koho ʻana i nā pono kūpono, akā inā ʻike ʻoe i ka mea āu e ʻimi nei, hiki iā ʻoe ke kūʻai i nā dumbbells hiki ke hoʻololi ʻia ma ka pūnaewele.

Nā wā hoʻomaha: 60-90 kekona

Nā Pushups (mai ka lā "lā 2: umauma a hoʻi" ma lalo)

Nā lā 1: nā wāwae, nā poʻohiwi, a me ka abs

• Wāwae: squats dumbbell - 3 set o 6-8 reps
• Poohiwi: kaomi poʻohiwi kū - 3 set o 6-8 reps
• Wāwae: lumbbell lunge - 2 set of 8-10 reps per leg
• Poohiwi: nā lālani kū pono dumbbell - 2 mau set o 8-10 reps
• Hamstrings: ʻO Romanian dumbbell deadlift - 2 set o 6-8 reps
• Poohiwi: hoʻāla ʻia nā ʻaoʻao - 3 set of 8-10 reps
• Keiki bipi: ala aʻe ka bipi keiki e noho ana - 4 mau set o 10-12 reps
• ʻAe: hoʻokiʻekiʻe ʻia nā crunches me nā wāwae - 3 set of 10-12 reps

Nā lā 2: ka umauma a me ke kua

• Umauma: kaomi kaomi dumbbell a i ʻole kaomi papa - 3 set of 6-8 reps
• Kua: kūlou ʻo dumbbell ma luna o nā lālani - 3 set o 6-8 reps
• Umauma: lele dumbbell - 3 mau set o 8-10 reps
• Kua: nā lālani dumbbell hoʻokahi lima - 3 set o 6-8 reps
• Umauma: pushups - 3 mau set o 10-12 reps
• Kua / umauma: nā pullovers dumbbell - 3 mau set o 10-12 reps

Nā lā 3: nā lima a me ka abs

• Nā Biceps: nā curl bicep alternating - 3 set of 8-10 reps per arm
• Triceps: hoʻopaneʻe tricep overhead - 3 set o 8-10 reps
• Nā Biceps: noho ʻia nā curl dumbbell - 2 set of 10-12 reps per arm
• Triceps: ʻūlū pākaukau - 2 set of 10-12 reps
• Nā Biceps: nā curls kuko - 3 set of 10-12 reps
• Triceps: dumbbell kickbacks - 3 mau set o 8-10 reps i kēlā me kēia lima
• ʻAe: papa - 3 set of 30-kekona paʻa

ʻO kēia ka papa hana home me nā hana āpau āu e pono ai e hana i ka mākala nui a me nā loaʻa o ka ikaika me nā pono liʻiliʻi.

ʻO ka papa hana hoʻomaʻamaʻa o ka mea hoʻomaka

Hoʻāla ʻia nā ʻaoʻao ʻaoʻao (mai ka lā "lā 1: ke kino piha" ma lalo)

Hiki ke hoʻoweliweli i ka hoʻomaka ʻana i ka hale hoʻoikaika kino, akā me ke alakaʻi kūpono e hele maʻalahi ai ke kaʻina - a ʻoi loa ka hoʻoulu.

Ma ke ʻano he mea hoʻomaka, hiki iā ʻoe ke holomua me ka wikiwiki no ka mea kokoke i ka hoʻoikaika kino e hoʻolauna i ka mākala a me ka loaʻa o ka ikaika. Eia nō naʻe, he mea nui e hōʻalo i ka overexertion, hiki ke alakaʻi i nā hōʻeha a hoʻemi paha i ka hana.

ʻO kēia ka hoʻolālā hoʻoikaika iā ʻoe i ka hale hoʻoikaika kino 3 mau lā i kēlā me kēia pule (e like me ka Pōʻakahi, Pōʻakolu, a me Pōʻalima), me nā kau o ke kino holoʻokoʻa i hoʻopau ʻia i kēlā me kēia lā. ʻAe kēia iā ʻoe e maʻa i nā neʻe hou, e nānā i ke ʻano kūpono, a lawe i ka manawa e ola ai.

Hiki iā ʻoe ke hoʻohui i nā reps a me nā hoʻonohonoho e pono ai i kou holomua.

Pono ka pae hoʻomaka e like me ka lōʻihi o kou hoʻomaikaʻi. Hiki paha i kekahi poʻe ke pā ma kahi o 6 mau mahina, akā hoʻomau ka ʻike o kekahi i nā hopena ma kahi o hoʻokahi makahiki.

Pono pono: hale hoʻoikaika kino piha pono

Nā wā hoʻomaha: 90-180 kekona no nā neʻe nui, 60-90 kekona no nā mea pono

Ikaika: Koho i kahi kaupaona e ʻae iā ʻoe e hoʻopiha i nā reps i kuhikuhi ʻia ʻoiai e waiho ana ma kahi o ʻelua mau mea paʻa i ka pahu.

Nā lā 1: ke kino piha

• Wāwae: pahu kī i hope - 5 set of 5 reps
• Umauma: kaomi kī pā palalaha - 5 set of 5 reps
• Kua: nā lālani uwea noho - 4 set o 6-8 reps
• Poohiwi: kaomi poʻohiwi poʻohiwi noho - 4 set of 6-8 reps
• Triceps: pushdown tricep kaula kaula - 3 set of 8-10 reps
• Poohiwi: hoʻāla ʻia nā ʻaoʻao - 3 set of 10-12 reps
• Keiki bipi: hoʻāla ʻia nā keiki bipi e noho ana - 3 mau set o 10-12 reps
• ʻAe: papa - 3 set of 30 paʻa ʻelua

Nā lā 2: ke kino piha

• Kua / kua: barbell a i ʻole pa hopu paina makelt - 5 set of 5 reps
• Kua: pullups a i ʻole lat pulldowns - 4 set o 6-8 reps
• Umauma: kaomi barbel a i ʻole dumbbell incline press - 4 set of 6-8 reps
• Poohiwi: kaomi poʻohiwi mīkini - 4 set of 6-8 reps
• Nā Biceps: barbel a i ʻole dumbbell bicep curls - 3 set o 8-10 reps
• Poohiwi: lele mīkini hoʻohuli - 3 set of 10-12 reps
• Keiki bipi: kū aʻe nā keiki bipi kū i luna - 3 set o 10-12 reps

Nā lā 3: ke kino piha

• Wāwae: kaomi wāwae - 5 set of 5 reps
• Kua: Nā lālani T-bar - 3 set o 6-8 reps
• Umauma: Lele ka mīkini mīkini a pahu dumbbell paha - 3 set of 6-8 reps
• Poohiwi: kaomi poʻohiwi poʻohiwi hoʻokahi - 3 set of 6-8 reps
• Triceps: dumbbell a i ʻole ka mīkini tricep hoʻolōʻihi - 3 set of 8-10 reps
• Poohiwi: e hoʻāla i mua ke kaula uwea a i ʻole dumbbell - 3 set o 10-12 reps
• Keiki bipi: hoʻāla ʻia nā keiki bipi e noho ana - 3 mau set o 10-12 reps
• ʻAe: hoʻoliʻiliʻi crunches - 3 set of 10-12 reps

Hāʻawi kēia papahana hoʻomaka 3 lā i ka stimulus kino holoʻokoʻa pono ʻoe e loaʻa ai ka mākala ʻoiai e ʻae ana i ka hoʻihoʻi kūpono ma waena o nā kau.

ʻO ka papa hana hoʻoikaika waena

Kaomi ma luna (mai ka lā "lā 3: ke kino kiʻekiʻe" ma lalo)

Ma hope o ka hana ikaika ʻana i ka hale hoʻoikaika kino no kekahi mau mahina, ua hiki i ka manawa e hoʻonui i kāu hoʻomaʻamaʻa i kahi notch e hoʻomau i kāu loaʻa.

I kēia manawa, pono ʻoe i kahi hana hoʻoikaika kino maikaʻi a hiki iā ʻoe ke lawelawe i ke kaupaona hou aʻe ma ka pā.

Hoʻonui kēia papahana waena o 4 lā i kēlā me kēia pule i nā reps a me nā hoʻonohonoho e hoʻoulu ai i ka ulu ʻana o nā mākala hou. Ke maʻalahi a maʻalahi lākou, hiki iā ʻoe ke hoʻonui i ke kaupaona a i ʻole nā ​​reps / set.

Inā hana pololei ʻia, hiki iā ʻoe ke hāhai i kēia maʻamau no nā makahiki he nui a hiki i kahi pae kiʻekiʻe. He mea kōkua paha ke hoʻololi i kāu mau hoʻoikaika i nā manawa kūpono e hoʻomau iā ʻoe iho a pale i ka puhi ʻana.

E hoʻomanaʻo i ka ʻeha ʻaʻole ia he hōʻailona mau no ka ulu ʻana o nā mākala. I kēia manawa he ʻike hoʻomaʻamaʻa kāu, ʻaʻole paha ʻoe e ʻeha ma hope o kēlā me kēia hana.

Pono pono: hale hoʻoikaika kino piha pono

Nā wā hoʻomaha: 90-180 kekona no nā neʻe nui, 60-90 kekona no nā mea pono

Ikaika: Koho i kahi kaupaona e ʻae iā ʻoe e hoʻopiha i nā reps i kuhikuhi ʻia ʻoiai e waiho ana ma kahi o ʻelua mau mea paʻa i ka pahu. E hoʻonui i ka ikaika, e hele i kāu palena ma ka set hope.

Nā lā 1: ke kino kiʻekiʻe

• Umauma: kaomi barbel bench press - 4 set o 6-8 reps
• Kua: kūlou ma luna o nā lālani barbel - 3 set o 6-8 reps
• Poohiwi: kaomi dumbbell noho - 3 mau set o 8-10 reps
• Pahu / triceps: kūpenu - 3 set o 8-10 reps
• Kua: pullups a i ʻole lat pulldowns - 3 set o 8-10 reps
• Triceps / umauma: ka hoʻopaneʻe ʻana i ka dumbbell tricep extensions - 3 set of 10-12 reps
• Nā Biceps: hoʻohuli i nā curl dumbbell - 3 set of 10-12 reps

Lā 2: kino haʻahaʻa

• Wāwae: barbell hoʻi squats - 4 set o 6-8 reps
• Wāwae: kaomi wāwae - 3 set o 8-10 reps
• Nā Quadriceps: nā hoʻolahalaha wāwae e noho ana - 3 set of 10-12 reps
• Nā Quadriceps: dumbbell a i ʻole barbel e hele wāwae ana i nā lunges - 3 set of 10-12 reps (ʻaʻohe wikiō)
• Keiki bipi: kaomi keiki bipi ma ka kaomi wāwae - 4 set of 12-15 reps
• ʻAe: hoʻoliʻiliʻi crunches - 4 set o 12-15 reps

Nā lā 3: ke kino kiʻekiʻe

• Poohiwi: luna kaomi - 4 set o 6-8 reps
• Umauma: kaomi i ka press bench dumbbell - 3 set of 8-10 reps
• Kua: nā lālani kaula lima hoʻokahi - 3 set o 10-12 reps
• Poohiwi: hoʻāla ʻia ke kaula uila - 3 set of 10-12 reps
• Nā deltoids / pahele hope: huki maka - 3 pūʻulu o 10-12 reps
• Nā pahele: ʻūlū ʻia ʻo dumbbell - 3 set of 10-12 reps
• Triceps: Noho ʻia nā mea hoʻolōʻihi tricep ma luna - 3 set o 10-12 reps
• Nā Biceps: curls haʻi haʻi ʻōlelo mīkini - 3 set of 12-15 reps

Nā lā 4: ke kino haʻahaʻa

• Kua / kua: barbell deadlift - 4 mau set o 6 reps
• Glutes: Hoʻokomo ʻia ka barbel hip - 3 set of 8-10 reps
• Hamstrings: Nā Roman deadlift dumbbell - 3 set o 10-12 reps
• Hamstrings: nā wāwae wāwae e moe ana - 3 set of 10-12 reps
• Keiki bipi: hoʻāla ʻia nā keiki bipi e noho ana - 4 mau set o 12-15 reps
• ʻAe: piʻi aʻe ka wāwae ma luna o ka noho Roman - 4 mau set o 12-15 reps

Hoʻohui kēia 4 lā, papahana waena i nā hoʻonohonoho hou aʻe a me nā reps, a me nā hoʻoikaika ʻoi aku ka paʻakikī, e hoʻomaka i ka ulu ʻana o nā mākala hou.

ʻO ka papa hana hoʻoikaika holomua

Piʻi ka wāwae kau (mai ka hana ʻo "Legs B" ma lalo)

ʻO ka nui o nā leo (nā set a me nā reps) a me ka ikaika (ke kaupaona ma ka pā) mea nui ia no ka poʻe haʻuki holomua e hoʻomau i ka loaʻa ʻana o nā mākala. E hoʻomanaʻo ʻaʻole pono e hoʻāʻo ʻia kēia maʻamau ke ʻole ʻoe e hoʻomaʻamaʻa mau no 2 a ʻoi paha mau makahiki.

ʻOiai ʻaʻole e wikiwiki ka loaʻa ʻana o nā mākala e like me ka wā i hoʻomaka mua ai ʻoe, akā aia kahi wahi no ka holomua nui i kēia wā.

ʻO kēia ka papa hana hoʻoikaika nui i loko o ka hale hoʻoikaika kino 6 mau lā i kēlā me kēia pule me ka lā hoʻomaha hoʻomaha 1 ma waena. Hahai ia i kahi huki-kuʻi wāwae wāwae, paʻi i kēlā me kēia hui muscle ʻelua manawa i kēlā me kēia pule, me nā superset i hoʻohui ʻia no ka hypertrophy maximum (ka ulu ʻana o nā mākala).

Eia hou, hiki iā ʻoe ke hoʻonui i ke kaupaona ma ka pā, a me nā set a me nā reps, mai kēlā me kēia pule e hoʻomau i ka holomua ma hope o kēia papahana.

Pono pono: hale hoʻoikaika kino piha pono

Nā wā hoʻomaha: 90-180 kekona no nā neʻe nui, 60-90 kekona no nā mea pono

Ikaika: Koho i kahi kaupaona e ʻae iā ʻoe e hoʻopiha i nā reps i kuhikuhi ʻia ʻoiai e waiho ana ma kahi o 2 mau reps paʻa i ka pahu. E hoʻonui i ka ikaika, e hele i ka ʻole i ka set hope.

Nā Supersets: Hoʻopiha i ka hoʻonohonoho mua o ka neʻe mua i ukali koke ʻia e ka neʻe ʻelua. E hana hou a pau nā mea i koho ʻia a hoʻonohonoho ʻia.

Huki A

• Kua / kua: barbell deadlift - 5 set o 5 reps
• Kua: pullups a i ʻole lat pulldowns - 3 set o 10-12 reps
• Kua: Nā lālani pā ʻaina a i ʻole nā ​​laina uwea e noho ana - 3 set of 10-12 reps
• Nā deltoids / pahele hope: huki maka - 4 set o 12-15 reps
• Nā Biceps: nā hāmare hammer - 4 set of 10-12 reps supersetted with dumbbell shrugs 4 set of 10-12 reps
• Nā Biceps: ke kū nei i nā kaula uila - 4 set of 10-12 reps

Pahu aku iā ʻA

• Umauma: kaomi kī pā palalaha - 5 set of 5 reps
• Poohiwi: kaomi dumbbell noho - 3 set o 6-8 reps
• Umauma: kaomi dumbbell bench press - 3 set of 10-12 reps
• Triceps / poʻohiwi: tricep pushdowns - 4 mau set o 10-12 reps i hoʻopaʻa ʻia me nā ala ʻana i ka ʻaoʻao - 4 set of 10-12 reps
• Umauma: uwea crossovers - 4 set o 10-12 reps

Wawae A

• Wāwae: pahu kī i hope - 5 set of 5 reps
• Hamstrings: ʻO nā deadlift Romanian dumbbell - 3 mau set o 6-8 reps
• Wāwae: kaomi wāwae - 3 set o 8-10 reps
• Hamstrings: nā wili wāwae e moe ana - 4 pūʻulu o 10-12 reps
• Keiki bipi: hoʻāla ʻia nā keiki bipi e noho ana - 4 mau set o 12-15 reps
• ʻAe: hoʻoliʻiliʻi crunches - 4 set o 12-15 reps

Huki B

• Kua: kūlou ma luna o nā lālani barbel - 3 set o 6-8 reps
• Kua: nā huki (ke kaupaona ʻia inā pono) - 3 set o 8-10 reps
• Kua: nā lālani lima hoʻokahi - 3 set o 8-10 reps
• Lalo kua: hyperextensions - 4 set o 10-12 reps i supersetted me nā mīkini haʻi ʻai mīkini - 4 set of 10-12 reps
• Nā pahele: kūpale ka barbell - 4 set of 10-12 reps
• Nā Biceps: kū i nā curl dumbbell - 4 mau set o 10-12 reps

Pahu aku iā B

• Poohiwi: luna kaomi - 5 set of 5 reps
• Umauma: kaomi dumbbell bench (incline a pālahalaha paha) - 3 set of 8-10 reps
• Pahu / triceps: kūpenu (kaupaona ʻia inā pono) - 4 set of 10-12 reps
• Poohiwi: hoʻokiʻekiʻe aʻe ke kaula uila hoʻokahi i nā ʻaoʻao - 4 set of 10-12 reps
• Umauma: lele ka mīkini - 4 set of 10-12 reps
• Triceps: nā hoʻolahalaha luna me ke kaula - 4 set of 10-12 reps

Nā wāwae B

• Wāwae: nā pahu o ka barbell mua - 5 set o 5 reps
• Hamstrings: hoʻāla ʻo glute ham - 3 mau set o 8-10 reps
• Wāwae: ke hele wāwae dumbbell lunges - 3 set o 10-12 reps no kēlā me kēia wāwae
• Nā Quadriceps: nā hoʻolahalaha wāwae e noho ana - 4 mau set o 10-12 reps i hoʻopaʻa ʻia me ke kū ʻana o nā keiki bipi - 4 set of 12-15 reps
• ʻAe: hoʻokiʻekiʻe ka wāwae wāwae - 4 set o 12-15 reps

Nui a ikaika kēia papahana holomua a hāhai i ke kumu push-pull-wāwae no 6 mau lā i kēlā me kēia pule. E hoʻāʻo wale i kēia papahana inā he mau makahiki hoʻomaʻamaʻa kāu ma lalo o kāu kāʻei.

Nā manaʻo no nā hāpai hāpai ma luna o 40

I kou mau makahiki, ke emi nei ka nui o nā mākala a me ka iwi ma kahi wikiwiki. Eia nō naʻe, hiki iā ʻoe ke pale i kēia nalo ʻana ma o ka hāhai ʻana i kahi papahana hoʻomaʻamaʻa kūʻē e hoʻoulu ai i ka ulu ʻana o ka mākala a me ka iwi (,).

Hoʻohana mau ʻia nā hana hoʻoikaika kino i luna aʻe nei i ka poʻe nona ka makahiki 40 a ʻoi paha, ʻoiai e pono paha e pani ʻia kekahi o nā hana me nā koho aloha ʻē aʻe - keu hoʻi inā he ʻeha ma mua.

ʻO kahi laʻana, hiki iā ʻoe ke hana i nā squats goblet ma kahi o nā squats hoʻi a i ʻole nā ​​trussep pushdowns ma kahi o nā kūpenu.

Me ka nānā ʻole i kou mau makahiki, ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me ka papahana hoʻomaka a hana i kou ala i luna.

He mea nui nō hoʻi ʻaʻole e hana ikaika loa, no ka mea, ʻoi aku ka nui o ka hōʻeha i kou wā ʻelemakule. Pono ʻoe e hoʻolōʻihi i nā manawa hoʻōla i 2 mau lā ma waena o nā hana ma kahi o 1, ʻoiai e hoʻonui ana kou kino i ka manawa e ola ai ().

ʻOiai hōʻike ka hoʻolālā i kekahi mau mea kūpilikiʻi no nā mākua makua, ka mālama ʻana i kahi papahana hoʻomaʻamaʻa kūʻē kūpono hiki ke hāʻawi i nā keu pau ʻole a hoʻomau iā ʻoe i ke ʻano.

Hiki paha i nā mea aʻo ma luna o ka makahiki 40 ke hoʻoponopono i kā lākou papa hana maʻa mau no ka hōʻeha ʻana i nā manawa a me nā manawa lohi o ka hoʻōla. ʻOiai e emi ana ka nui o kaʻiʻo a me ka iwi i kou mau makahiki, hiki iā ʻoe ke hakakā me kēia me ka hoʻoikaika pono.

Mai poina i ka meaʻai

ʻOiai ke hana nei i ka hale hoʻoikaika kino e hāʻawi i ka stimulus no ka mākala a me ka loaʻa ʻana o ka ikaika, hana nui ka meaʻai i ka hana hou a me ka hoʻoikaika kino.

No laila, he mea nui e hōʻoia i ka lawa pono o kāu lawe ʻana i ka meaʻai e hoʻokō i nā koi o kāu hoʻomaʻamaʻa.

Hiki ke hana i kēia me ka hōʻoia ʻana i ka nui o ka calorie, protein, carb, a me ka momona i kau ʻia ma muli o ka ikaika o ka hoʻomaʻamaʻa a me nā pahuhopu kino. Hiki iā ʻoe ke hoʻohana i kahi pānaʻi calorie e helu i kāu mau pono.

I mea e loaʻa ai ka mākala, ʻoi aku ka maikaʻi i loko o ke koena o ka calorie, a i ʻole ʻai i nā mea hou aʻe ma mua o kou kino e pono ai e kāohi iā ia iho. ʻO ke koena o 10-20% ma luna o kāu mau palena manawa calorie pono e lawa e hāpai i nā loaʻa muscle ().

Inā ʻoe e hoʻāʻo nei e lilo i ka momona o ke kino ma kahi o, mālama mau ʻia kāu laina laina a i ʻole ʻae i kahi hapa calorie deficit e ʻōlelo ʻia ().

ʻO ka manawa momona, e pili ana i ka ʻai ʻana i nā manawa kikoʻī e hua ai nā hopena, he mea nui nō hoʻi e hoʻonui i ka loaʻa ʻana o nā mākala. ʻO kahi laʻana, koi ka poʻe loea he nui i ka ʻai ʻana i ka pāʻina kaulike a i ʻole meaʻai māmā ma waena o 2 mau hola o kahi hoʻolālā, kūpono ma mua a ma hope hoʻi (5, 6).

Inā makemake ʻoe e hōʻoia i ka lawe ʻana i ka papaʻai kūpono a i ʻole e hana i kahi hoʻolālā pilikino e kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu, e noʻonoʻo e nīnau i kahi dietitian i hoʻopaʻa inoa ʻia.

Pono pono ka meaʻai kūpono i ka hoʻoikaika kino, no ka mea hāʻawi ia i kou kino me nā palaka kūkulu kūpono no ka loaʻa ʻana o ka mākala a me ka ikaika.

Ke laina lalo

Inā paha ʻoe he gym a goer hou a loea paha, nā hana hoʻoikaika kino i mālama ʻia i kāu pae ʻike hiki ke kōkua iā ʻoe e holomua i kāu mau mākala a me nā ikaika.

I ka hala ʻana o ka manawa, ʻike paha ʻoe i ka pane maikaʻi ʻana o kou kino i kekahi mau neʻe ma luna o nā poʻe ʻē aʻe, e ʻae ana iā ʻoe e hoʻololi i kāu hoʻomaʻamaʻa e like me ia.

ʻO kahi papa hana hoʻoikaika kino kūpono a me nā ʻano meaʻai maikaʻi nā pae mua i ke kiʻi ʻana i ke ʻano ʻoi loa o kou ola, ʻaʻohe mea o kāu pae o ka ʻike.

Inā loaʻa iā ʻoe kahi kūlana olakino olakino, ʻoi aku ka maikaʻi e nānā me kāu kauka olakino ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino.