Nīnau: Ehia manawa e pono ai iaʻu ke hana i kaʻu'ōpū inā makemake au iʻeonoʻepa ?
Pane:
ʻO ka pane pokole i kēiaʻaʻole loa. ʻO ke kumu wale nō kaʻu e'ōlelo ai, no ka mea ,ʻaʻole e hāʻawi iāʻoe i nā haʻawina haʻahaʻa . Me he mea e hana ana, pololei? Hanaʻoe i kahi huele a lawe mai kou kino i ka ike a me nā calories mai kāu abs, pololei? Auē, ināʻoiaʻiʻo kēlā.
ʻAʻole e hanaʻia ka hoʻolōlāʻana i ka hapa, no laila,ʻoi aku ka maikaʻi o ka manawa i nā hana e hoʻonui i nā calories e like me ka cardio , ka hoʻonaʻauao ikaika a me ka hanaʻana i nā papa hana .
ʻO kēlā'ōlelo, ponoʻoe e hana i kou mauʻiʻo aʻaʻole lākou e like me kāu koena. ʻAʻoleʻoe e hana i kou mau poʻohiwi i kēlā lā i kēia lā, a pēlā nō hoʻi,ʻaʻole ponoʻoe e hana i kāu wī i kēlā me kēia lā. Pono ke kino i ka manawa hou e hiki ai ke ulu a ikaika a loli.
Pehea ka manawa e hana ai i kāu Abs
E like me kāu mau hui puʻupuʻu, makemakeʻoe e hana i kāu mau'ōhumu abs 3-4 i halaʻole ma ka hebedoma a makemakeʻoe e hōʻoiaʻoe e hoʻopaʻa i kēlā me kēia'āpana o kāu pahu,ʻaʻole wale wale nō i kaʻono-paʻi. ʻO kēia mau mea: E hana i kāu mau māhele 2-3 mau lālaniʻole i ka hebedoma, e mālama iāʻoe e hoʻoholo i kāu mau mīkī a pau:
- ʻO ka'ōpala abdominis -ʻO ka pīkole crewches, ka'ūwae wāwae , a me nā lima lōʻihi lōʻihi, he mau mea wale nō ia e hiki ai ke hoʻopaʻa i kēia puʻupuʻu
- ʻO ka hoʻohuliʻana i ka abdominis -ʻO ka papahana, kaʻaoʻaoʻaoʻao , a me nā kāʻei kuli e nui no ka hoʻoikaikaʻana i kāu TVA
- Nā kinaki i loko a me waho - E hana ana ka bicycle i nā obliques a pēlā e hana ai i kēia mau kuli kūlou me keʻano o kēia mau hanana ma luna o ka pōleʻele.
Ab Kaumaha
- Hōʻoloʻo Abs & Back
- ʻOi a me Core Workout
- ʻOi ma ka Pōhaku
- Ka Lōpū Kuleana Loa
- Nā Haʻaweʻe ma ka Haʻawina Ab
ʻEhia mau hoʻonohonoho / hōʻailona o nāʻoihana ab e pono iaʻu ke hana?
E like me ka mea i haʻiʻia ma luna nei,ʻo kou mauʻiʻo e like me nāʻokoʻa i loko o kou kino. ʻO keʻano āu e makemake ai e hana ma waena o 10-16 mau helu o kēlā me kēia hana no nā 2-3 papa.
Ināʻoe e hele nei i kahi'ē no ka manawa pōkole aʻikeʻoeʻaʻoleʻoe i luhi i ka hopena o kēlā me kēia hoʻonohonoho:
- E nānā i kāu pepa . Mai hoʻohana i kahi manawaleʻa a iʻole nā mea'ē aʻe (e like me kou'ā'ī a me kou mau kāpili wāwae) e kōkua iāʻoe.
- Mālie haʻahaʻa n. ʻO ka māmā o kāu heleʻana,ʻo kaʻoi aku nō ia o kāu mauʻiʻo.
- E hōʻalo iāʻoe iho i nā hana likeʻole.
- E ho'āʻo i nā hana nui e like me Pilates, yoga a iʻole hana hana ab no ka mea e pale i kou abs ma keʻano hou.