ʻO ka mālamaʻana i ke kālā he mea nui ia i ka wā e loaʻa ai ke kālā i nā manawa. Hiki paha iāʻoe ke hana i kahi hana maikaʻi e pono ai e hoʻonui i ke kālā no nā mema o ke kaʻa a me nā tonomi o nā mea hana, akā aia kekahi mau mea'ē aʻe.
1 - E kūʻai i nā mea hoʻohana hou
Hoʻokahi kohoʻana no ka kūʻaiʻana i nā lako hoʻokele kino e hoʻohana nuiʻia ana. ʻO kekahi o nāʻoihana akamai kaulana, e like me nā ab me nā hua'ōlelo a me nā'ūhā a me nā'ūhā, hana wale i kahi hapa o ke kino a hiki ke uku. Hiki iāʻoe ke ho'āʻo i nā meaʻokoʻa'ē aʻe e hana i nāʻano hana likeʻole e mālama i nā kālā a me ka manawa:
- ʻO kahi pōpōmu hoʻolālā : E hoʻohana ia mea no ka hanaʻana i ka abs, e kākoʻo i ke kino i ka manawa o nā haʻawina hoʻolālā kaumaha a me ka hana cardio. ʻO ka nui o nā kumukūʻai $ 20 a $ 50 a hiki iāʻoe ke hoʻohana me ka nānāʻana i ka TV a iʻole e hana ana ma ka kamepiula.
- ʻO nā loli nui o nā home : E hiki ke loaʻa i kēia mau kālā (mai $ 500 a piʻi), akā lākou eʻae iāʻoe e hana i kāu kino a pau me nāʻano likeʻole. Hiki iāʻoe ke mālama i kahi kālā āu e hoʻolimalima ai i ka lālā o kēlā me kēia wiki.
- ʻO kahi paepae : E hoʻohanaʻia kekahi pae ma keʻano he poʻo kaumaha a no ka hana o ka cardio, a ma kahi o $ 99, e emi nā kumukūʻai ma mua o ka kūʻaiʻana i kahi pae kiʻekiʻe a me ka mīkini cardio.
- Nā Palapala Kiʻi Cardio :ʻO ka mea he mea maikaʻi ka kūʻaiʻana i kahi kālepa home a iʻole ka mea hana elliptical. Akā,ʻo ka loaʻaʻana o kekahi mea e hiki iāʻoe ke hoʻohana ma ka home hiki ke ho'ōla i nā pālākihi kaʻawale ma ka hoʻokuʻuʻana iāʻoe i kekahi manawa āu e makemake ai. Inā hoʻohana kaʻohana a pau iā ia, e nui aʻe kāu kālā no kāu kālā.
2 - Hana ma ka Home
ʻAʻole ka hale hauʻoli kahi kahi hiki ke loaʻa iāʻoe kahi hana nui. Pono, eʻoi aku ana nā mīkini a me nā papa e koho ai. Akā, ināʻoe e ho'āʻo nei e mālama i ke kālā, hiki iāʻoe ke hoʻonohonoho i kahi hale hoʻomaha māmā ma kahi mea e loaʻa ai iāʻoe. ʻO kekahi mauʻoihana hana hale i loko o kēia mau mea:
- E hoʻolōlā i nā wikiō : He mau hanana wikiō hoʻolālā e hiki ai ke mālama i nā haʻawina kino a me nā hana a pau, mai ka hula a me ka hula hula e holo i ka'aeʻapiiki a me ka hoʻonaʻauao ikaika. Eʻike i kāu hale kūʻai kiʻi wikiō a iʻole e kipa i ka huiʻana o Collage Video no nā wikiō hiki iāʻoe ke kauoha ma ka pūnaewele.
- Nā hana waho :ʻO waho ma waho e hāʻawi i nāʻano hana e hana ai me kaʻole o nā mea hana'ē aʻe, koe wale nā kāmaʻa maikaʻi. ʻO ka heleʻana a me ka holoʻana i nā paʻi maikaʻi loa,ʻoiai ināʻaʻole kūpono ke kau. Mai hoʻopoina i nā malls e hana i nā wahi nui e hele ai i ka wā e ua ana ma waho a hiki i ka loaʻaʻana o ka puka makani ke mālama i ke kālā.
- ExerciseVV : Inā he kele uila, hiki iāʻoe ke hana i nā hana i loaʻa i kēlā me kēia manawa e makemake aiʻoe me ExerciseTV. Ināʻoe kelepona pūnaewele me Comcast, hiki i ka Time Warner Cable, Cox a me Bresnan, ExerciseTV i kēia manawa. Inā heʻokoʻa kāu kelepona'ē aʻe, e kāhea iā lākou eʻike i kahi e hiki ai iāʻoe ke hoʻouku iā ExerciseVV i kāuʻoihana.
- ʻO kou home : Aia kekahi mau manawa i loko o kou hale pono'ī āu i noʻonoʻoʻole ai. ʻO kahi alapiʻi e hana ai i ka hana ma ka cardio aʻo kahi lumi papahana a lumi paha he wahi nui e hele a hana ai paha i ka hana homeio. Hiki ke hoʻohanaʻia nā'ōmole wai piha a me nā waiu waiū e like me ka uku a me nā hana hana i hoʻololiʻia. E ho'āʻo e hoʻohui i kekahi mau laps a piʻi i lalo i ke alapiʻi i ka wā e hana anaʻoe i ka lole holoi a hana nui paha i ka wā e hoʻoulu ai i ka lau aiʻole ka hemoʻana i kahi alahele.
3 - E hoʻohana i ka hoʻohanaʻana i nā mea hoʻohana waiwai
ʻAʻole pono ka hoʻolimalima kālā inā eʻikeʻoe i kahi e nānā ai. Hiki iāʻoe ke loaʻa nāʻike kūikawā, nā hana, a me nā wikiō mai nā kumu likeʻole. Nā koho:
- ʻO ka waihona :ʻO nā hale waihona puke he nui kaʻike e like me nā wikiō a me nā puke e pili ana i ka hoʻolālā, ka meaʻai maikaʻi, a me ke kūlana.
- ʻO ka Pūnaewele : Hiki i ka World Wide Web ke pilikia i kekahi manawa, akā hiki iā ia ke lilo i kumu waiwai nui no kaʻike o ka hana a me nā hana:
- Kahi Pūnaewele :ʻO kēia pūnaewele o nā haʻawina e pili ana i nā mea a pau mai ka cardio i ka hoʻoikaika ikaika no nā kūlana a pau.
- Nā papa hana hoʻolālā a me nā pōʻino :ʻO kēia mau papa inoa leka uila e hāʻawi i nā papahana iʻoi aku iʻoi aʻe no ka pohō kaumaha a hoʻokomo i nā hana kūikawā a me nā loiloi kaumaha.
- Ke Kaumaha Kaumaha : Hoʻolālā kēia papahana i nā hana ikaika no nā pahuhopu a me nā papahana kūpono.
- Holo a Holo : Ke alakaʻi nei nā alakaʻiʻelua i nā hana kūikawā, nā papahana hoʻolālā a me nā papa helu leka uila no nā mea hele.
- Ke holo nei a hele wāwae paha : Ua noa kekahi mau kauka a me nā papa hana. A inā he uku makahiki ka makahiki, loaʻa pinepineʻoe i ke kālā me nā uku ma nā hale kūʻai kālepa a loaʻa iāʻoe nā pūkuniani e like me nā papa hoʻonaʻauao a me kahi hui e mālama iāʻoe.
- ʻO kou mau hoaaloha a me kou mau hoalauna :ʻO kekahi manaʻo e noʻonoʻo e noi ana i nā hoaaloha a me nā hoalauna e hoʻokaʻaʻike i nā mea e like me nā kaʻa, hana i nā wikiō aiʻole nā pono'ē aʻe Hiki i koʻu hoalauna ke hoʻohana i kona kaʻa i kekahi manawa a, ma keʻano kūʻai, hāʻawi wau i kekahi o kaʻu mau wikiō wikiō e ho'āʻo ai. Loaʻa iā mākou ka manawa e hana ai me ka hoʻolimalima kālāʻole.
4 - E koho i kaʻaeʻa momonaʻole
Loaʻa ka hoʻolālāʻoihana maikaʻi, akāʻaʻoleʻoe e pono e loaʻa kahi hana nui. ʻO kaʻoiaʻiʻo, he nui nā koho hauʻoli home e mālama iāʻoe i kahi a me ke kālā:
- Nā pūpana resistance :ʻO nā pūpana kipi ka mea kūʻaiʻia ($ 7 a $ 20), hiki ke maʻalahi i loko o kahi pahu hopu a pale paha a hiki ke hoʻohanaʻia no ka hanaʻana i nāʻiʻo i loko o ke kino.
- Dumbbells : Inā hoʻohālikelikeʻia i nā mīkini kaumaha, nā mea he nuiʻole nā mea kūʻai a hiki ke hoʻohanaʻia no nā hanana a me nā māhele o ke kino. ʻO ka kūʻaiʻana i kahi hoʻonohonoho e mālama pinepine iāʻoe i ke kālā aiʻole e hiki iāʻoe ke loaʻa nā'āpana kūʻaiʻole ma nā hale kūʻai e like me Wal-Mart a iʻole Kūlana paha.
- Kelepili i nā kaula : E like me nā pale pale, ua loli nā kaula o ka hoʻokeke a hāʻawiʻia aku kahi kālepa cardio maʻamau.
- Nā mea hana lua : E huli nā kaʻa kaʻa kaʻa ma ka hale, nā hale kūʻai lua like me Play It Again Sports, a iʻole craigslist no nā hana pili i nā pono hana.
- Pedometers :ʻO nā mea kūponoʻole ($ 15 a $ 35), maʻalahi ka hoʻohana a hiki iāʻoe ke hoʻoikaika ikaika i ka lā a pau.
5 - E ho'āʻo i nā Kauoha Kuleana
Ināʻoe ma kahi papa kālā aʻaʻohe wahi wiggle no nā mea hana'ē aʻe, ua pōmaikaʻiʻoe. ʻAʻole ponoʻoe i nā mea hana e loaʻa ai kahi hana nui, ināʻoe e hana ikaika. ʻAʻole pono kekahi mau hana i ko kou kino. ʻO kekahi mau mele maikaʻi i kahiʻoihana e kōkua ai:
No ka cardio, hiki iāʻoe ke lele i nā kākika, ke heleʻana i kahi, nāʻaoʻaoʻaoʻao, ke kuhi piko, ka mana o ka mana, a me kekahi mea e piʻi ai kou naʻau.
ʻO ke kumukūʻai i ka hoʻolālā kinoʻana, he paʻakikī ke paʻiʻana i nāʻiʻo me ka hoʻoikaikaʻoleʻia. No ka hoʻonuiʻana i nāʻoihana, ho'āʻo:
- Ke kali nei: E hoʻoikaika i ka hoʻopiʻi o 4 a 8 maukona (e like me ka hoʻokaho i lalo no 4 maukona a e hoʻihoʻi i luna no 4 maukona) e hoʻonui i ka manawa o ka muscle.
- E ho'āʻo i nā liʻiliʻi liʻiliʻi: Ma mua o ka holoʻana ma o ka holo o ka holo (e like me ka heleʻana i ke ala a me ka kūʻana i luna), e hoʻopau i ka neʻeʻana a mālama i ka pōpē a me ka wikiwiki. Eia kekahi laʻana, i ka hanaʻana i kahi'āpana, e hoʻomaka i ka lalo o ka neʻeʻana a me ka pulse i ka hapalua a me lalo.
- E hana hou i ka rep:ʻAʻole i kaupaona, hiki iāʻoe keʻike i kahi kaumaha kaumaha o ke kino i kahi maʻalahi iki. E ho'āʻo e hana i nā papa hana manawa (e like me kēlā me kēia hana no hoʻokahi minute) ma mua o ke kauʻana i kahi helu helu hou.
Hiki iāʻoe keʻike i kekahi mau hiʻohiʻona i kēia Mea Hana Mea Hana .
6 - Eʻoki i nā mea hana kahiko
Ināʻaʻoleʻoe i komo i loko o kāu base a iʻole ka kaʻa kaʻa i kahi manawa, hiki i ka manawa maikaʻi keʻike i ka mea āu e mālama nei ma laila. ʻO ka hapanui o mākou he mau lako loea kahiko e moe ana, nā mea a mākou i kūʻai ai a hoʻohanaʻole ai i nā mea i hikiʻole iā mākou keʻike i ka mea e hana ai. ʻAʻoleʻoe makemake e hoʻohana i kekahi mea iʻikeʻoleʻia ma keʻanoʻole, akā ināʻikeʻoe i nā mea me keʻano maikaʻi, e hoʻohana iā lākou no kāu mau hana. Aia kekahi mau mea āu eʻike ai e moe ana:
- Nā baseballs, nā hāmeʻe, a me nā basketballs
- Hoʻolālā
- Nā keke
- ʻO Frisbees
- Nā pāʻani pumehana Paddle
- ʻO Mini trampolines
- ʻO nā mea kai kaʻa
- Nā pōʻa lāʻau lapaʻau
- Nā mīkina mike a me nā pads
Hoʻokahi manaʻoʻo ia e lawe i nā mea āu i loaʻa ai a hoʻonohoʻia kekahi mau kikowaena no ka'ahamele kaʻaahi. E hoʻolimalima i hoʻokahi minute ma kāu mini trampoline, hoʻokahi minute e hahau ana i kahi pēke pahu pahu, e mīkini minute iki i kahi hākōkō, heʻelima minuke e holo ana i ke kaʻa holo kaʻa a puni ka poho, a me nā mea'ē aʻe. Ponoʻoe e kūʻai i ke kaʻa kaʻa, a laila e pau ai ka loaʻa kālā.
7 - Haʻawina Pilialoha a me ka hoʻolālā pūnaewele pūnaewele
ʻO ka hoʻonaʻauao pilikino he koho nui loa ia inā makemakeʻoe i ke alakaʻi a me ka hoʻouluʻana, akā, he mea uku maikaʻi ināʻoe e hoʻopili ana. ʻO kekahi mau koho hoʻonaʻauao pilikino ma waho ma laila e hiki ai iāʻoe ke mālama kālā:
ʻO ka Palekana a iʻole ka Hui Hoʻohālike
ʻOiai ke kauʻana o kahi hoʻonaʻauao kūikawā maʻamau i hiki ke kūʻai aku ma kahi'ē aʻe mai $ 50 iʻoi aku ma mua o $ 100,ʻo ka hoʻonaʻauaoʻana me ka hoahana he hapalua ia. ʻO ka hoʻohaunaʻana i kāu manawa me kekahi hoaaloha a lālā paha o kaʻohana e hiki ai ke mālama iāʻoe i ke kālā a hāʻawi iāʻoe i ka hoʻoulu hou no kāu mau hana. No kēia hana,ʻoi aku ka maikaʻi loa i ka loaʻaʻana o ka hoa hana e like me ke kūlana o ka hoʻolālā like meʻoe.
Hoʻokomo pū kekahi mau mea aʻo i ka hoʻonaʻauaoʻana i nā hui me nā keʻena kikowaena maʻamau no kēlā me kēia kanaka. E hoʻopaʻa me nā hoa a me nā hoa hana eʻike inā makemake kekahi i ka hoʻonaʻauaoʻana i ka hui aiʻole e kāhea i nā mea aʻo a me nā lumi kūikawā paha eʻike ai inā he'ōpili ko lākou a inā he wahi kaʻawale wale nō.
Ke Kōkua Pūnaewele Pūnaewele
Hiki iāʻoe ke hoʻolako i ka mea hana pūnaewele ke hoʻopakele iāʻoe i ke kālā a me ka manawa, e hāʻawi iāʻoe i kaʻike naʻauao eʻoi aku ka uku ma mua o ka hoʻonaʻauaoʻana i ke kanaka. Loaʻa iāʻoe kekahi mau mea hana pūnaewele e kōkua iāʻoe e hoʻokau i kāu papahana e like me ka papa manawa hoʻonā, nā papa hana, a me nā leka uila. No nā kiko kiko'ī kahi iʻoi aku ka maikaʻi o ka pūnaewele iāʻoe, e nānā i kēia mau lako hoʻonaʻauao pilikino pūnaewele .
8 - E hui pū me nā hui kīkoʻo
Hiki ke hāʻawi aku nā'eneke kūʻokoʻa a iʻole nā lumi kelepona i kahi maikaʻiʻoi aʻe ma mua o nā kālepa olakino me nā haʻawina haʻawina, kōkua kālā, a i nā koho koho kūpono paha. Nā koho e like me:
- Yoga, Pilates a me nā polokalamu Hoʻohoho Kūikawā . Hāʻawi pinepineʻo Studios i nāʻoihana kūikawā, akā inā makemakeʻoe e hana i kekahiʻano hana (e like me yoga a Pilates), hiki paha ke koho maikaʻiʻia kēia. Hāʻawi pinepine ka hale kiʻi i nā hōʻailona aʻae paha iāʻoe e uku ma ka papa. ʻO ka nele ia o kaʻaelike a me ka uku o ka lālā o ka lā.
- Nā Pūlaulu Kūloko : E nānā me kahi kaiaulu kaiaulu o kāu wahi eʻike ai inā loaʻa iā lākou kahi pokapū kūikawā a iʻole nā papa hana hiki iāʻoe ke kākau inoa no ka wā kūpono. ʻO nā haʻawina heʻoi aku ka haʻahaʻa ma mua o kahi poʻe me ka poʻe hāmeʻa maʻamau a hiki iā lākou ke hāʻawi aku i nā koho koho keu aku.
- YMCA : He hui kaiaulu ka YMCA me ka nānāʻana i ka olakino a me ka hoʻoikaika kino o kaʻohana. He nui ka poʻe e hāʻawi aku i ke kōkua kālā i ka poʻe e pono ai.
- Community Community Centers :ʻO ka JCC kekahi hui pili alohaʻohana,ʻaʻohe hoʻokupu kālā ka hoʻokumuʻana i nā kikowaena papahana, nā papa hana papa a me nā pā kula a me nā papa hoʻokipa no nā keiki. He mau lālā likeʻole ko lākou e koho ai.