Ināʻoe e maʻi i ka lumi hauʻoli, makemakeʻoe e mālama i ke kālā a makemakeʻoe i ka mea maikaʻi, e maʻalahi ka hana ma ka home. He aha kaʻoi aku o ka paʻakikī keʻike i ka mea e hana ai. Peheaʻoe e kūkulu ai i kahi hana hana maikaʻi home? He aha kāu e hana ai ināʻaʻole kāu lako aʻoiʻole paha? Ma kēia papahana e mālama iāʻoe i nā koho he nui no ka hanaʻana ma ka home, ināʻoe wale nō kou kino a me nā kāmaʻaʻelua a iʻole kahi lumi hoʻolālā i hoʻokuʻuʻia me nā'āpana o nā mea iʻikeʻia.
Ke kino Weight Exercise
Kō koho 1: kino hana kaumaha -ʻaʻohe mea pono e pono ai
ʻO ke ala maʻalahi loa i ka hana ma ka home,ʻo ia ke hoʻohana i kou kino pono'ī. Nui nāʻano hana kaumaha kaumaha o ke kino e hiki ke kōkua iāʻoe e kūkulu i ka ikaika, kūpaʻa, a me nā calorie kapu. ʻO kaʻaoʻao ma lalo,ʻo ia, me ke kākoʻoʻoleʻia, ua paʻakikī e hana ikaika loa e hōʻaleʻa i kou kino a puhi i nā calorie. Hoʻokahiʻaoʻao e pili ana i kēlā pilikia? Ka hanana kaʻahele . Ma ka heleʻana mai kekahi hana i ka wā aʻe, me ka liʻiliʻiʻole aʻole ka hoʻomaha, mālamaʻoe i ka puʻuwai o kou puʻuwai, puhi i nā calorie hou ae loaʻa i kahiʻoi loa o kāu manawa hoʻolālā.
Pehea e:
- E koho i kāu polokalamu - Cardio, aʻo ikaika a iʻole kahi hui o nā meaʻelua
- E koho i 10 mau hana likeʻole - No ka cardio, e nānā i nā hana me nāʻano likeʻole. Eia kekahi laʻana, hiki paha iāʻoe ke hoʻoikaika i kahi hoʻolālā nui (e like me ka haweweʻana ) a me kahi māmā (e like me ke heleʻana i kahi). No ka ikaika aʻoʻana, koho i nā haʻawina hana hana e like me ka'āpana, nā lunani , nā pākuhi a hoʻolālā e hana i ke kino holoʻokoʻa. Nā manaʻo hoʻolālā : Nā papa ma kahi o ka papa Cardio Exercises , Nā papa e piʻi ai ma kaʻaʻa i kaʻaʻaʻana
- E koho i ka lōʻihi o kēlā me kēia haʻawina - hoʻomaka paha nā mea hoʻomaka me ka 10-30 maukona aiʻole 8-16 reps, hiki ke hana i nā papahana waena aʻoihana paha no 60-90 maukona aiʻole 20 aʻoi aʻe pālua
- E hoʻomākaukau: E hoʻonohonoho i kahi kuhi a hoʻohana i kahi hola kuʻikahi, e hoʻololi i kekahi mele a iʻole hōʻike hōʻikeʻike punahele paha a hoʻomaka me kahi hana maʻalahi e hoʻomaha ai
- Ke Kaʻina Hana : E hana i kahi kaʻapuni inā hoʻomakaʻoe a pōkole paha i ka manawa. Hana i nāʻaoʻao 2-5 no kahi hoʻolāʻauʻoi aʻe
Ka Papa Hana Kaapuni Nui (No Mea Hana
- 1 min: Malaki ma kahi - E hoʻokiʻekiʻe i nā kuli me ke kuʻiʻana i nā lima
- 1 min: E holo i kahi, e hoʻokuʻu i nā lima i luna
- 1 min: E holo i kahi me nā kuli
- 1 min: Mālie i nā plyo-jacks
- 1 min: Pākilo lele
- 1 min: Malaki ma kahi
- 1 min: Nānā hau (lele i luna mai kahi ākea ākea,'āina me nā kuli polu i ka wā eʻoki ana i ka lima i ka papahele)
- 1 min: Ka piʻiʻana o ka mauna
- 1 min: E holo i kahi me nā kuli
- 1 min: Malaki ma kahi
Ke Kaʻina Hana Kaapuni Kaapuni (ʻAʻohe mea hana)
- 1 min: Malaki ma kahi e hoʻomaha ai
- Kaomi - 20 reps
- Nā Lāʻau Front a me nā Lā - 12 mau pale ma kēlā me kēia wāwae
- Pushups (ma nā kuli a me nā manamana) - 12-20 reps
- Nā Pīpī me ka Leg Extension- 12-20 reps
- ʻO ka Walking Lunge me nāʻAkau Hīmeni - 12-20 reps
- Hoʻopiliʻia ma luna o ka Leg Lifts
- Nā papahele
- Ka Pī'ā me ka Pī
- Kuhi Pūnaewele
Nā Hana Mahi
No nāʻanoʻoluʻolu, pono, a me nāʻoihana hoʻonaʻauaoʻoi aʻe i hoʻolālāʻia,ʻaʻole hiki iāʻoe ke hoʻokūkū i nā wikiō. Loaʻa nā hana no nā makahiki, ke kāne, ka pahuhopu a me ka hoihoi a hiki iāʻoe ke hana i kekahi manawa a makemakeʻoe i ka pilikino o kou home iho. ʻO ka mea maikaʻi loa e hana ai i nā wikiō: He mau tausani ma nā tausani e koho mai, a aneane hiki i nā mea keʻike i kahi wikiō e makemake lākou. ʻO ka meaʻoi loa loa e hoʻolālā i nā wikiō: Aia he mau tausani ma nā tausani e koho mai, e hana ana i ka huli no ka wikiō maikaʻi loa a me ke kaʻina hana.
Hiki iāʻoe keʻike i nā wikiō wikiomi ma kahi o nā wikiō a iʻole nā lako hana kino, eʻikeʻoe i kekahi o nā wikiō maikaʻi loa e kūʻaiʻia ma ka pūnaewele. Aia ma lalo iho nā punaewele maikaʻi loa no kaʻikeʻana i nā wikiō e pā ana.
Nā Hana Punawai
- Ke kākoʻoʻana i ke kiʻi -ʻO kēia kahi ma kaʻu punaewele punahele no ka noiʻiʻana a me ke kūʻaiʻana i nā wikiō. Hiki iāʻoe keʻimi ma ka hua'ōlelo, ka laulā, ke kumu a me kaʻoi aku. Mākaʻi ka mea hoʻohana a me nā wikiō wikiwiki eʻike i ka wikiō maikaʻi loa. * Nānā, e like meʻApelila 2014, Hōʻike Mokunaʻo kahi offline offline, akā e hoʻi koke.
- ʻO ka wikiō wikiō - He nui nā hōʻike wikiō ma kēia pūnaewele, hiki iāʻoe ke hoʻonui i ka manawa e heluhelu ai e pili ana i nā wikiō ma mua o ka hana maoli. Eia naʻe, ua hoʻonohonoho maikaʻiʻia ka paena a ua hiki iāʻoe ke loaʻa nā wikiō ma nāʻano likeʻole - Ma o ke aʻoʻana, keʻano o ka haʻawina, ke kūlana haʻawina a me kaʻoi aku. Hoʻonohonohoʻia nā hoʻolālā e nā mea hoʻolālā maoli, e hāʻawi ana iāʻoe i nā mea iʻoi aku ma mua o ka mea maʻamau, i kekahi manawa i nā wehewehe wehewehe ma nā kiʻi video.
- Ka mea e pono aiʻoe eʻike ma mua o kou kūʻaiʻana i kahi hōʻike hula - Maʻaneʻi, eʻikeʻoe i nā'ōlelo kōkua no ka mea e nānā ai ke kūʻai aku i nā wikiō.
- Amazon.com - He mea nui loa ka pūnaewele pūnaewele e loaʻa ai nā wikiō hoʻolālā, e hoʻohālikelike i nā kumukūʻai a heluhelu i nāʻike e pili ana i nā wikiō a me nā hana'ē aʻe.
- Cathe.com -ʻO Cathe Friedrich kekahi o kaʻu mau punahele punahele punahele a hāʻawiʻo ia i nā kikooho o nā wikiō a me nā hōʻiliʻili. A bonus: Hāʻawiʻo Cathe i kāna mau hana ma nāʻanoʻelua, ma DVDs a iʻole nā mana hiki ke nānā iāʻoe ma kāu kamepiula,'ōpona a iʻole iPad.
Nā Kūlana Kino Popular Home
ʻO nā mea maikaʻi loa no ka poʻe hoʻomaka mua : Leslie Sansoneʻo ka heleʻana ma ke Home Videos, Shapely Girl Workout Videos
Nā Hōʻike Aʻo Kaapuni Nui :ʻo Paul Katami's Hollywood Bootcamp 4x4, Michelle Dozois 'Peak 10 More Cardio Strength, a me ko Max Friedrich Circuit Max.
Ka Palapala Hemolele Kiʻekiʻe Loa : Videos : Amy Dixon's Breathless Body 2, Michelle Dozois 'Peak 10 Cardio Interval Burn, Hoʻopiʻiʻo HheT Friedrichʻo Friedrich
ʻO nā mea maikaʻi loa no nā mea'eʻeʻe : Jane Fondaʻo ka Kamaliʻi Pōʻokoʻa a me ka Burn,ʻO ka Kettlebell Boomer Workout
Nā Pūnaewele Pūnaewele a me nā Loawai
Hiki paha i ka Pūnaewele kāu ala punahele e hoʻolālā ai i ka manawa, akā hāʻawi pū kekahi i nā waiwai waiwai no ka home a me nā mea hoʻoikaika waʻa. ʻAʻole i hoʻokumuʻia nā mea a pau i ka World Wide Web akā, ināʻikeʻoe i kahi e nānā ai, hiki iāʻoe ke loaʻa i nā mea a pau e pono aiʻoe eʻike e pili ana i ka hoʻolālā: pehea e hoʻonohonoho ai i kahi hale hauʻoli hale , e hoʻolālā i kāu polokalamu hoʻolālā, a aʻo i nā kumu o ka cardio , ke aʻo ikaika a me ka pehea e hoʻonui ai i ka hana .
Hiki iāʻoe ke hoʻohana i nā papahana pūnaewele nui e hāʻawi ana i nā hana a me nā hana kūikawā a me ka hoʻokumuʻana i nā polokalamu. Hiki iāʻoe keʻike i nā hana e hiki ai iāʻoe ke paʻi, nānā i ke kelepona a iʻole ke kahawai i kāu kamepiula, kelepona aiʻole ka iPad.
Nā huahana pūnaewele mai:
Hiki iāʻoe ke hoʻomaka maʻaneʻi me kekahi mau hana kūikawāʻole i loaʻa iāʻoe mai:
- Hoʻolālā Kahua Mokulei 10-Minute
- 30-Minute Kēlā Kālā o ke kino ikaika
- Kula Pūnaewele: Abs & Circuit Training
- ʻO ka pahu, a me nā mea kaua
- Back & Biceps Workout
- Ke Kino Keʻokeʻo & Ka Puʻupuʻu Core Strength
- Ka Honua Hui Pūnaewele Home me nā Dumbbells
- ʻO ke kaikoloheʻo Yoga me ka papa hula
- Paikiko Workout
- ʻO ka Pūʻulu Manaʻo Pūʻulu o ke Kino
- Ka pae holoʻokoʻa nui o ke kino
- Kāleka kiʻekiʻe a me ka ikaika Workout
Nā Exergames
ʻAʻole hiki i nā wikiō kiʻi wale no ka hoʻolāʻau lūlū. I nā makahiki i hala iho nei, uaʻike mākou i nā hana a me nāʻoihana'ē aʻe (mauʻoihana e koi pono iāʻoe e kū i luna a neʻe). ʻO kēlā mea hōʻike wale nō e hana like e like me EA Sports Active, Every Dance Dance and Gold's Gym Dance Workout kahi koho hoihoi no nā mea hana hale e loaʻa ai ka manaʻo ikaika e hiki mai.
E hoʻomanaʻo i ka hanaʻoleʻana o nā mea a pau a likeʻole kekahi iʻole ka neʻeʻana i ka 'helu' e like me ka hana maʻamau. Wii Fit a me Wii Fit Plus, no ka mea, he nui no ka loaʻaʻana o nā mea hana ma waho o ka moe, akā ponoʻoe e hoʻonui i kēlā me ka hana maʻamau inā makemakeʻoe e kūpono a lilo i ka kaumaha.
Nui nāʻoihana ikaika ma waho o laila, akā naʻe, e hāʻawi hou ana i kahi koho hou no ka hoʻolālā hale:
ʻO kekahi o nā Best Exergames for Burn Calories
iPad, MP3 a me ka mālie Fitness Apps
E hoʻomanaʻo i ka manawa hea wale nō ke keleponaʻana o kāu kelepona? I kēia manawa, hiki iāʻoe ke hoʻokuʻu i nā manawa a pau me nā polokalamu loea eʻae iāʻoe e hana i nā mea a pau mai ka hulaʻana iā Scrabble e hoʻohana. ʻO nā smartphones, iPads a me nā polokalamu MP3 he mau punaewele maikaʻi ia no nā mea hana hale, keʻikeʻoe iāʻoe iho e hōʻaleʻa mai ka hana likeʻana i kēlā mea i kēlā me kēia lā. Me nā polokalamu pololei, hiki iāʻoe keʻike i nā haʻawina alakaʻiʻia, nā mele paced, nā wākini a me nā mea'ē aʻe, hiki i nā mea a pau ke hoʻohui i nā meaʻoluʻolu a me ka hauʻoli i kāu mau hana i ka home.
Nā hana kūikawā, nā mele a me nā hana no ka Home Exercisers
- No ka Cardio : BeatBurn Treadmill / Ke Kūʻai waho a iʻole BeatBurn Elliptical (iPhone a iʻole iPad) - Inā loaʻa iāʻoe kahi kāpunipihi a elliptical ma ka home, hiki i nā loiloi ke wikiwiki. Hoʻolahaʻo BeatBurn i nā papa hana wāwae me ka mele a me ke kākoʻa nāna, me ke aloha, e haʻi iāʻoe i ka wā e hoʻololi ai i kāu mau papa i ka wā o ke kauʻana.
- No ka hana e pili ana i ka hana : Kaikoe Hana ma Skimble (iPhone aiʻole iPad) - Heʻano'ē aʻe kēia e hana nui ana no nā mea hana hale me nā papa hana alakaʻiʻole i hiki iāʻoe ke hoʻolohe (a nānā i nā hōʻike o kēlā me kēia hana, inā pono) oiai e hoʻolohe ana iāʻoe iho mele. Hiki iāʻoe ke uku no nā hana ma loko o ka'ōnaehana no nā koho a me nā hana'ē aʻe.
- No ka mea i hanaʻia aiʻole e hana i kou pono pono'ī : ka mea hana hale hoʻoikaika (iPhone aiʻole iPad) -ʻO kēia kekahi o kaʻu mau polokalamu punahele punahele, e hāʻawi ana i nāʻano likeʻole e hana ai. Hiki iāʻoe ke koho i nā hana ma luna o nā lako i loaʻa iāʻoe, nā pūʻulu hoʻoikaika āu e makemake ai e hana aiʻole keʻano o ka haʻawina āu eʻimi nei. Aia kekahi mau hana hana i hanaʻia a hiki iāʻoe ke hana i kāu mau hana iho mai kaʻikepili pūnaeweleʻoihana i hoʻokomoʻia.
- No ka hoʻokōʻana i nā wikiino hula - Class Classics for iPad (iPad) - He polokalamu kōkua kēia e hāʻawi ai iāʻoe i nā haneli he mau haneli (e like me Kathy Smith lāuaʻo Tracie Long) hiki iāʻoe keʻike mua a kūʻai aku. Me nāʻano likeʻole, hiki iāʻoe ke hoʻohana i kou iPad e hana wale no kahiʻano o ka haʻawina e hiki iāʻoe ke noʻonoʻo.
- No ka Paced Audio Workouts : MotionTraxx (iPhone a iʻole iPad) -ʻO kēia polokalamu hoʻohui mele kekahiʻano nui'ē aʻe no nā mea hana hale, keʻanoʻoʻoe he mea hele a holo. Hoʻokumuʻo Deekron the Fitness DJ i nāʻano hui likeʻole o nā mele, nā mea i hoʻonohonohoʻia ma nāʻokoʻa likeʻole i kēlā me kēia minute, no laila hiki iāʻoe ke loaʻa ke kūlana kūpono no nā haʻawina - Ka hele wāwae, ka holoʻana, ke kauʻana i nā kaulike a iʻole nā hana'ē aʻe. Loaʻa kekahi mau koleka hoʻokeleʻia (kēia mau kumu kūʻai) i iTunes.
- ʻO ka manawa hoʻohālikelike maikaʻi no ka wāwae / ka hopena o nā kāpili : Tabata Pro Timer (iPhone a iʻole iPad) - Inā noʻonoʻoʻoe e like me ka hoʻonohonohoʻana i kāu mau hana maʻamau, pono kēia polokalamu he pono. Hoʻolālāʻia no nā hana i ka papa (e hoʻololi i nā wāwae o 20 maukona me 10 mau kekona o ka hoʻomaha, e hana pinepineʻia no 4 mau minuke), akā hiki iāʻoe ke hana i nā wāwae e like me kou makemake.