E hālāwai i kou mau hopena o ka hoʻoikaika me nā hana i ka pō
ʻO kaʻoi aku o ka hanaʻaina awakea he koho nui loa ia inā pilikiaʻoe i nā hana i kāu manawaʻoihana. ʻAʻole hiki iāʻoe ke hana i ka hana nui i loko o kahi manawa pōkole, e hoʻonuiʻoe i kou ikaika no ke koena o ka lā.
ʻO ka pilikia, hiki i nā loiloi ke lilo i mea moeʻuhane. ʻO ka mea hoʻonā,ʻo kekahi hoʻolālā a me ka hoʻomākaukauʻana e hiki ke hana i ka hanaʻaina awakea.
Nā Pōmaikaʻi o ka Hoʻomaʻaʻana i ka Lunchtime
ʻAʻole hiki ke hana i nā manawa a pau i ka manawa a pau, akā hoʻokahi wale nō aʻelua paha o ka pule i ka hebedoma e hiki ke kōkua i ka hoʻopihaʻana i kekahi āpau i kāu papahanaʻoihana aiʻole e kōkua iāʻoe e puhi i kekahi mau calorie'ē aʻe i loko o ka hebedoma.
Hiki iāʻoe ke hana i ka hanaʻaina awakea:
- Hoʻopū i kou kūlana a me ka ikaika - E hiki iāʻoe ke noʻonoʻo i nā māla ike ma hope o kaʻaina awakea, akā, hiki i kahi kaʻawale pōkole ke hāʻawi iāʻoe i ka ikaika hou no ka manawa o kāu hana.
- Hāʻawi iāʻoe i ka manawa kūpono - Ke hana nei i kāu hola awakeaʻoʻoe ke kūʻokoʻa no nā hana'ē aʻe ma mua a ma hope o ka hanaʻana.
- Hoʻokaʻawale i kou manaʻo -ʻO ka haʻaleleʻana mai ka kamepiula a hoʻohuli i kou kino e hiki ke hoʻomaʻemaʻe i kou manaʻo a kōkua iāʻoe e hoʻoholo hou aku no ke koena o kou lā.
- E mālama i nā kālā a me nā calories -ʻO ka hanaʻana i kaʻaina awakea,ʻaʻole pahaʻoe eʻai pinepine, hiki iā ia ke mālama iāʻoe i ke kālā a me nā calorie'ē aʻe.
- E ho'ēmi i ka kaumaha -ʻO ka hoʻolālā he ala i hoʻomaopopoʻia e hoʻohaʻahaʻa ai i ke kaumaha aʻoi aku ka maikaʻi noʻoe ma mua o ka koho'ē aʻe: E moe ana i loko o ka lumi hīmeni aʻaiʻana i kaʻaina makana no kaʻaina pōpilikia, e like paha.
- Ke manawa e hoʻomanaʻo -ʻO kahi helehelena brisk a me ka jog kekahi ala nui loa e hoʻokuʻu ai i kou manaʻo, hoʻoponopono hopena, aiʻole e hōʻea mai i nā manaʻo hou no kāu mau papahana.
ʻO ka Loistics of a Lunchtime Workout
Ponoʻoe e hoʻonui i ka hoʻolālā a me ka hoʻomākaukauʻana no ka hoʻokōʻana i kaʻaina awakea ma mua o kāu hana maʻamau.
ʻO ia ke kumu e makemake aiʻoe e mālama i ka liʻiliʻi ma mua. Ke hanaʻoe i kekahi mau manawa, e hoʻomaopopoʻoe i ka mea āu e pono ai no kahiʻaina awakea. Aia kekahi mau kumuhana pili:
- Hoʻokaʻaʻike i kāuʻAina awakea : Ponoʻoe e hoʻolālā maikaʻi i kāu meaʻai ke hanaʻoe i ka manawa awakea. Eʻai i kahi meaʻono (e like me ka yogot a me ka hua) e pili ana i hoʻokahi hora ma mua o kāu kauʻana a laila eʻai i kāuʻaina awakea ma hope. ʻO kekahi mea'ē aʻe,ʻo kaʻaiʻana i kāu hapa o ka hola awakea i hoʻokahi hola aʻelua paha ma mua o ka hoʻolālā a me ke koena i ka lā.
- E hoʻolālā i kāu hana : E nānā i kou hebedoma a koho i nā lā (s) me nā mea paʻi liʻiliʻi loa i kou ala no kahiʻahaʻaina awakea. Hoʻomākaukau i kāu i ka papa kuhikuhi e like me kāu e koho ai.
- E mālama i kāu Pōpana Mahi : E mālama i kahi pūkewele ma ke keʻena a iʻole i kāu kaʻa no laila e mākaukau mau anaʻoe no ka hoʻolālā. Ināʻaʻoleʻoe e komo i kahi haʻuki,ʻo nā mea a pau āu e makemake ai he kāmaʻa kāmaʻa no ka holo wāwae haʻahaʻa. Inā hanaʻoe i kahiʻoi aku ikaika aʻaʻole hoʻi i ka lima wili, hoʻohanaʻole i kahi holoi lole kino, komo i nā lole wulu wipiki e hoʻomalu iāʻoe me ka maloʻo a hoʻohana i kahi shamulu maloʻo no ka loaʻaʻana o nā lauoho maikaʻi a me ka waiʻole.
- E Hoʻokumu : I kekahi manawa, he hoahanahana au i hoʻohana i kahi hālāwai hālāwai i nā lā a pau no kāna hui pono'ī (me ka maikaʻi o ka haku). Ma koʻu mau keʻenaʻoihana, i kekahi manawa e hana wau i koʻu mauʻaʻahu ma lalo o kaʻu lole (inā hiki) no ka loli koke o ka lumiua. ʻO kekahi hoaaloha no ka waihoʻana i nā mea nui i kāu kaʻa (kālā no ka mea kope a me nā pōpilikia, kahi waihona āu e pono ai ma hope o ka lā, a me nā mea'ē aʻe) a me ka piʻiʻana i nā alapiʻi e kiʻi iā lākou a puni ka lā. E noʻonoʻo i kāu mau hana hana e hana ai i ka hoʻomehanaʻoi aku i hiki ke loaʻa a me ka pono e loaʻa ai ka hana.
ʻO kāu Lunchtime Workouts
Ināʻaʻohe manawa nui, nā hana i lalo nei e hāʻawi iāʻoe i nā manaʻo no ka mea hiki iāʻoe ke hana no ka loaʻaʻana o ka bang no kāu pahu.
Ka Papa Alanui Kaapuni . Ināʻaʻohe nui o ka manawa,ʻo ka hoʻonaʻauao kaapuni kahi ala maikaʻi loa e paʻi i kāu mau puʻupuʻu puʻupuʻu i kahi manawa pōkole. Hiki iāʻoe ke koho 6-10 mau papahana, a me ka cardio a pau, ka ikaika a pau paha o nā meaʻelua. E hana i kēlā me kēia no kahi hoʻokahi (aiʻole no kahi manawa kūpono) ma mua o ka neʻeʻana i ka hana hou. ʻO ka manaʻoʻo ia e paʻi i kāu mau puʻupuʻu puʻupuʻu a neʻe i ka wikiwiki wikiwiki e mālama i ka piʻi. Eia kekahi mau hiʻohiʻona:
- ʻO ka Timesaver Cardio & Ka ikaika Circuit
- Ka Manawa 10-Puʻuwai a me ka Power
- ʻO Bootcamp Workout
- ʻO ka Cardio waho a me ka ikaika Circuit
Paikiko Workout :ʻO kēiaʻoihana maʻamau he maikaʻi inā he haʻahaʻa haʻahaʻa haʻahaʻa i loko o kou hale a iʻole kekahi paepae i kahi pana kokoke:
- 3 minuke Wili: E hele iʻekolu mau loiloi o nā alapiʻi ma kahi mālie, māmā i ke kaʻina (inā he hoʻokahi wale nō o nā alapiʻi, e hele a ma lalo no 3 mau minuke)
- 1 minute : E hele i nā alapiʻi e like me ka hiki iāʻoe
- 1 minuke : E hele i lalo i ke alapiʻi ma kahi wikiwiki
- Ka Manawa Kaapuni:
- Pushups Stair - 16 reps
- Ka Upili Ups - 16 paʻi me ka wāwae'ākau
- Nā Kinohi i ka Haʻa - E kū me kou kua i ke alapiʻi a hele a hiki i kou kua i kahi i ka lua o ka hana (aiʻole ka haʻahaʻa i hiki iāʻoe) - 16 reps.
- ʻO ka Upili Ups - 16 hōʻailona me ka Leg hema
- ʻO Triceps Dips - 16 reps
- Kaapuni Kaapuni :
- 1 minute : E hele i nā alapiʻi, e lawe iā lāuaʻelua i ka manawa
- 1 minute : E hele ma nā alapiʻi e ho'ōla
- 2 mau minuke : E hele i ke alapiʻi ma kahi mālie, mālie haʻahaʻa
- 1 minute : E hele ma nā alapiʻi e ho'ōla
- Ka Manawa Kaapuni :
- Pushups Stair - 16 reps
- E koli i nā'āpana - E hoʻoholo i ka wāwae hema i ka lalo ma hope oʻoe no 16 mau lā.
- Nā Squats i ka Laʻa - 16 reps.
- E ku i nā'āpana - No kēia hoʻonohonoho, e hana i nā kau me kou wāwae'ākau ma kaʻanuʻu no 16 reps.
- ʻO Triceps Dips - 16 reps
- Kaapuni Kaapuni :
- 1 minute : E hele i nā alapiʻi, e lawe iā lāuaʻelua i ka manawa
- 1 minute : E holo i ke alapiʻi me ka wikiwiki e like me kou hiki
- 2 mau minuke : E hele i lalo i ke alapiʻi e ho'ōla
- 1 minute : E holo i ke alapiʻi me ka wikiwiki e like me kou hiki
- 2 mau minuke : E hele i lalo i ke alapiʻi e ho'ōla
HanaʻAi i ka 'Oihana
Inā haʻaleleʻoe i 30 mau minuke ma waho o ka nīnau, aia nā mea āu e hiki ai ke hana ma kāu pākaukau aiʻole ma kāu keʻena e mālama i kou koko e holo nei: