Ke ho'āʻo nei mākou e noʻonoʻo pehea e kūpono ai i nā hana a pau e pono ai i kēlā me kēia pule - cardio , aʻo ikaika , maʻalahi , naʻau-kino ... he mea pauʻole ka papa inoa.
Me nā papa hana lōʻihi a me nā hana he nui e hana ai, hiki paha iāʻoe ke noʻonoʻo inā he maikaʻi ke huiʻana i nā hana e mālama ai i ka manawa a loaʻa kāu mau hana i loko.
ʻO ka pane aʻoiaʻiʻo nō ia me kahi hōʻike mālama: e like me ka lōʻihi me kāu mau pahuhopu.
Manaʻo nā kānaka he nui he maikaʻi ke mālamaʻana i ka cardio a me ka ikaika i ke aʻoʻana i mea e hiki ai iāʻoe ke hāʻawi i kou ikaika a me kou ikaika no kēlā me kēiaʻano aʻo. Ke hoʻohui pūʻia nāʻelua i ka hana hoʻokahi, ua manaʻo kekahi poʻe kumuʻai ināʻaʻoleʻoe e hana i kaʻoihana ikaika i ka hoʻomakaʻana o kāu kauʻana.
Eia naʻe, keʻoleʻoe e ho'āʻo nei e lilo i mea hoʻokalakino a iʻole he kumu hoʻohālike,ʻaʻole ponoʻoe e noʻonoʻo loa e pili ana i kāu papa hana.
Peheaʻoe e hoʻonohonoho ai i kāu mau hana iʻoi aku ma mua o kāu papahana ma mua o nā mea'ē aʻe a, no ka hapanui o mākou,ʻaʻole mākou i manawa manawa e hana ai i nā papahana kaʻawale a loaʻa mau kā mākou aʻoʻana i kēlā me kēia pule.
ʻOi,ʻo wai ka mea makemake e loaʻa ka sweatyʻelua i ka lā? ʻAʻole makemake ka hapa nui o mākou e hoʻonui i kahi manawaʻoi aku aʻoi aʻe paha.
Nā Manaʻo no ka Hoʻonohonohoʻana i kāu Cardio a me nā hana ikaika
Inā e ho'āʻo neiʻoe eʻimi i kahi ala e hui ai i nā haʻawina, loaʻa iaʻu nā manaʻo likeʻole.
A,ʻaʻoleʻoe e pili i hoʻokahi. Inā he wiki nui kāu hana, hiki iāʻoe ke hana i ka cardio a me ka ikaika i loko o keʻano likeʻole a iʻole e paʻa me ke aʻo kaʻa.
Inā lōʻihi ka manawa i hoʻokahi pule, hiki iāʻoe ke hana i nā hana kūikawā. ʻO ka hoʻokuʻuʻana i nā mea i luna he ala maikaʻi loa ia e mālama ai i kou kino me ka hoʻoikaikaʻole i ka hana.
Kō koho 1: Ka Cardio a me ka ikaika ma nā lā'ē aʻe
Me kēia koho, hiki iāʻoe ke hoʻopau pinepine i ka hana pinepine no ka hoʻokomoʻana i kāu mau hana a pau, akā,ʻo kēlā me kēia kaukini e loaʻa ai kou ikaika a me kou nānā aku a hiki i kou makemake ke hana i kekahi mea'ē aʻe i kēlā me kēia lā. ʻO kahi papa hoʻonaʻauao paha he:
- Ka Pōʻakahi : KaʻOihana Buster Boredom
- Pōʻalua : Kaha Nui Mana
- Pōʻalima : 30-Minute Cardio
- Pōʻalima : 10-Minute Yoga
- Pōʻalima : Ka Nui o ke Kino
- Ka Pōʻalima : Pākiho Kūlohelohe kiʻekiʻe kiʻekiʻe
Kōkua 2: Hana Cardio a me ka ikaika i nā manawa likeʻole i ka lā hoʻokahi
Eia kekahi laʻana, cardio i ke kakahiaka, ikaika i kaʻauinalā. Me kēia koho, hāʻawiʻoe i kou kino i kahi manawa e hoʻomaha ai ma mua o ka hanaʻana i ka hanaʻelua. ʻO kaʻaoʻao lalo,ʻoi aku, e hanaʻelua i ka lā hoʻokahi e koi ai i ka manawa a me ka ikaika. Eia kekahi polokalamu polokalamu:
- Ka lā lā: 30-60-90ʻO Interval Workout am, Pyramid i lalo
- Pōʻalua: 35-Minute Cardio ,ʻO ka Pyramid Upper pm
- Pōʻakahi: Treadmill Cardio Kaapuni , Core i ka hola
- Pōʻalima: KaʻAhaʻAhaʻEleʻele a me ke Kuʻemaka
- Pōʻalima: Hoʻopilikia i ka hopena Tabata Workout am, ka Pyramid Hīmeni i ka ahiahi
- Ka Pōʻalima: Ka hopena o ka hopena o ka hopena Cardio Workout
Kōkua 3: Hana Cardio a me ka ikaika ma ka manawa hoʻokahi
ʻO kēia koho eʻae ai i kahi maʻalahi, keʻole inā he papa hana paʻa kāu.
Ke hoʻohuiʻana i ka cardio a me ka ikaika, koho i kahiʻoihanaʻoi aku iāʻoe i ka nui a me ka hana mua.
- Lune: 30-Minute Cardio a me ke Kino Kiʻi
- Poalua: 35-Minute Cardio a me ke kino kiʻekiʻe
- Pōʻakolu: Yoga a me Core
- Ka Pōʻalima: Ka Hana Lehua Medio Medley a me ke Kiʻi Loko
- Pōʻalima: Ka Manawa Kiʻekiʻe Loa Tabata a me ke Kino Kiʻekiʻe
Kōkua 4: Hana i kahi hui
ʻAʻohe kumu e hahai ai i ka papahana hoʻolālā likeʻole i nā manawa a pau. Inā lōʻihi ka manawa i hoʻokahi pule, e ho'āʻo i nā hana ma kēlā me kēia lā. Inā haʻaleleʻoe i ka hana i ke kakahiaka nui, e hoʻokomo i ka hana ikaika a iʻole ka cardio ma hope o ka hana. E noʻonoʻo a loaʻa i nā ala he nui e hoʻonohonoho ai i kāu mau hana.
- Ka lā lā: 30-60-90ʻO Interval Workout am, Pyramid i lalo
- Pōʻalua: 35 Kekona Card a me ke Kino Kūʻokoʻa, kahi hana hoʻokahi
- Pōʻakahi : 10-Minute Yoga a me Core, kahi hana hoʻokahi
- Pōʻalima: 30-60-90 Hala Pūnaewele
- Pōʻalima : Ka Nui o ke Kino
- Ka Pōʻalima : Pākuʻi Loa Loa Tabata Workout
Kō koho 5: E hana i ka hoʻolālā kaʻa
ʻO ka Cardio a me nā kaʻa hana ikaika eʻae iāʻoe e hoʻohui i nāʻano o nā hana i ka manawa e puhi ana i nā calories, ka hopena maikaʻi loa inā lōʻihiʻoe i ka manawa.
I kēia manawa, hiki ke loaʻa i kekahi mau pono'ē aʻe ka hanaʻana i ka cardio a me ka ikaika i loko o ka hana hoʻokahi. Hoʻokahi o nā mea i paʻiʻia ma ka Journal of Physiological Anthropology and Applied Science Sciences ua aʻoʻia 30 mau wahine i loaʻa i nā hui likeʻole. Uaʻike lākou i ka hoʻohuiʻana i ka ikaika a me ka cardio i hoʻemiʻia ka momona o ka'ōpū ma mua o ka cardio wale nō.
> Puna:
Park S, Park J, Kwon Y, Kim H, Yoon, Park H. Ka hopena o ka hoʻomohalaʻana i nā'alobic a me ke kū'ē i ka momona o ka'ōpū ma waena o nā wāhine maʻamau. Ka Palapala no ka anthropology physiological a me ka'enepekema kānaka hana. 2003; 22 (3): 129-35.