Aʻo ana o na ipu naau a me ke koko. He poʻe o nā kino, a aʻo o ka 'Oihana

Pinepine mākou e i manaʻo e pili ana pehea e mālama ana i ka naau, i no keia, e like ka mea e ole i ka hopena lawe i lōʻihi. Pilikia pele mālie paila mai,ʻaʻole e hōʻike 'a i kekahi wahi. I ka make ana ma muli o ka naau mai na koina ma ka papa mua, naau ino a me ka hahau ana rejuvenated. Ia mea ke kumu ia meaʻano nui nō ia e lohe i na ipu naau a me ke koko, hooikaika mai ia lakou, o ka oi aku ma physical haʻawina. Aʻo ana i ka naau, a me ka hooulu ana o ke ahonui, i ka haawe ana ma luna o nā ipu koko - a pau nui oihana mua o ke ola i ke kanaka ke ola.

No ke aha la ka mea pono, e haawi aku i ka naʻau a me nā ipu koko haawe ana?

Helu ha awina ka poʻea pau i:

1. Ua hakumakuma ka nui o ka C-kū'ē kumuʻiʻo, i makemake ia i keʻano o ka hoʻoʻino keʻano o ka hanaʻana i loko o ke kino.
2. Hakumakuma ke koko, a me ka triglycerides.
3. E hoohaunaele ana i ka nui o ka maikai naʻokoko.
4. Hooponopono ana o ke koko kō a me ka insulina.
5. ke kaupaona me keia poho.

Inactivity hoʻonāukiukiʻana mai o pilikia a me na ipu a me ka naau ke koko. ia lŘlŘ aʻo o ka naau, i ka wa mahuahua ikaika o ka contraction, maoli he naau ana i ka haawe minute. Moku ana no hoi ke kuʻuna.

Kino no ka naau

I mea, he luna 'o ia mau mea, he akea a lawa. I KA WA OPIOPIO naau ma cardio a me ka aerobic hoʻokō. Oe ke hele jogging, Paikikala ma ka liʻiliʻi loa hapalua o ka hora o ka lā, lele kaula, au i loko o ka wai ÿauÿau, aerobics a me ka anu u, hula paha wale, e hoʻoponopono ai i ke ahiahi hele minuke i 20, e haawi mai i ka'eleweka. ? Aeiiaiaiaaia e pili ana i na rula.

1. Pau e pono ai ka lāʻau ikiʻai alapine (frequency) - hoʻokahi haneri a me ka iwakalua - hoʻokahi haneri a me kanakolu punches (hiki ole ia ma luna o 130 a ma lalo 110).
2. He mea hiki ole e hoʻoponopono ai i ka workout ka loihi o hou ma mua o hoʻokahi hora (ma ka nawaliwali moku - 30 minuke).
3. Hoʻomaka i kēia mau kau mau i ekolu manawa i ka pule.

I pono keia mau mea me ka naʻau jogging. Mai huli ia i loko o ke kūmau. Hana jogging ekolu-eha manawa i ka pule no 20 minuke, e makaala i kou kulana. Inā kaʻawaʻawa loa ka waiʻona ma ke hele i ka holoholo.

'ē aʻe

Ka hoʻonaʻauao, a me kaʻai i hoʻolilo 'ia ke kiʻekiʻe o lawe mai i ka moku i ke koko i loko o ka mahuahua leo, i loli ai i ke koko,. Ma ia he kulana home 'ole' aʻole i wale hilinai aku ma ke kōkua o ka mea lāʻau lapaʻau ai ', e pono e hoihoi piha koko, o ka oi aku i loko o ka capillaries. Kēia, e kōkuaʻoe hana i nā ipu naau a me ke koko. Haʻi'ōlelo e hana-kamakawiwoʻole: ke kakahiaka i loko o kahi moe, e kaikai ae i na lima, na wawae, e lulu ia ma kahi o nā minuke. A ka mea, lawe vibratory lymph capillaries a redistributed ma i ke kino ua ua holoiʻia o nā toxins. He kupono i ke ahiahi ma mua bedtime e 'oe i ka hookoikoi.

Me ka pinepine spasms o na moku koko o ka lolo, e kauoha ana kiʻekiʻe ke koko, nausea, iaiyoe poho, olelo, ōhumu o ka neʻe 'ana, pono e hana ma luna o e hooikaika ana ia lakou, e hoʻolālā ola ai, ka hoʻohana' ana ai ', hoʻokō'. Oe ke hana i kekahi poo kuapo no a me ia nei elua a ekolu paha minuke, a me ka pono imua Halala me ka Mohai wahie. Haʻi'ōlelo keehi mai i ko lakou mau wawae i mua (haʻalele wāwae a hiki i ka akau lima ka lōʻihi). Oe ke ka ao ka asynchronously lima (haʻalele mua, pono hoʻi), hana i hoowalaniaia iho au ma luna o ke kua o ka "birch". E hoohana i ua mālamaʻia loa smoothly. Inā ka'ā'ī nāʻiʻo e hoʻonāwaliwaliʻia, ka mea, ua pinepine Makamae, a laila kaomi i ka ipu koko loko koko holo. Kā lākou aʻo kōkua, e hoihoi i ka hana ana o na moku a me na ona hoola aku ana hoi o ka mīkini'opihia.

stagnation o ke koko i loko o ka uha aa koko luku. E hooikaika i na wawae na moku a me kā lākou mau pono hana ana, ke waiho aku e hele ma kona mau kuli hoʻi, a mai. He mea pono e lawe aku Halala ina pololei wāwae e pono ai, e me ka palaoa a me ko oukou mau manamanalima. Loa pono no ka wāwae aa koko me neia ka hoʻokō ': lawe i ka nui ua hiolo kui a me ka ea hue i ka wai, kukuli iho i lalo, kau i ka hue ma luna o ka hua, noho ma luna o ka a pehea e holo ia mai ke kuli a hiki i nā puʻupuʻu wāwae, a hoʻi. Pono keia mau mea leisurely jog, i ka wa a ka discomfort e hele i ka holoholo.

kino ma ka hale

Aʻo ana i ka naau, ipu koko a me ka Muscle aʻo hiki ke lawe wahi ma ka home. No ka laʻana, squats kekahi i ka puka. Squat Pono e haawi aku ma ka doorknob, kuli ma ka laina me nā manamana wāwae. E hoʻomaka ana me kekahi poe he uuku o ka olelo, e lawe ana ia lakou i ka 2 mahina mua 100, laila aku. Mua, i ka mahina e squat i iwakalua kanakolu paha kenimika -ʻoi. Hoʻoikaika i ka ka naau nāʻiʻo, spine a me nā wāwae. A uha nāʻiʻo kōkua ho'ēmi i koko ma na aa koko keu.

Ma nā makahiki lilo i mea mahaloia me Nordic hele laau. E ho'āʻo i ka hele rhythmically, o ka papa, i ka wa e hana ana i na wawae lima, a. Mau kino - maikai loa aʻo ana o ka naau ma ka hawaiian lewa!

He aha hou aʻe nō ia e lohe?

Ma waho aʻeo ia physical hoounauna:

1. E haawi mai e uwahi ana.
2. Lilo aku ke kaupaona ina overweight.
3. E hahai i ka'ōlelo aʻo o nā kauka o ka lapaau? Eaia.
4. ʻai emi ka paʻakai.
5. E hiamoe nui 8-9 hola.
6. Eʻaiʻoukou i kekahiʻano o ka pono keia mau mea a me ka olakino ai.

Ka naau Muscle Ua pono nourishes a Hoʻoikaika i ka "Panangin" i alakaʻi ai i ka metabolic keʻano o ka hanaʻana i loko o ka naʻau, iaono? Ienoai i kana hana, pale premature poe oo hoi o ka myocardium, a ua ālai 'ka hanana o atherosclerosis, kiʻekiʻe ke koko, arrhythmia. Ua ua pono no ola kanaka me ke kumu o ka hooikaika ana i ka naau Muscle, a no ka Kāohiʻana o ka mea'ōnaehana mānowai koko maʻi. Ka 'ole o "Panangin" ka loaʻa o potasiuma a me ka makanekiuma, i hiki ke hua mai la i ka kela la i keia manawa, a hiki i ka ai. Eʻaiʻoukou spinach, laminaria, papapa, oatmeal, pua nānālā anoano, palaoa bran, olona aila,'iʻa ake aila no, i ka hoʻomaʻemaʻe moku.

aʻo o ka naau: naʻau ana a me kona hana

Pehea e hooholo i ka nui o kou workouts, e kiʻi i nā hualoaʻa? Ho oholo i ka i kā mākou naʻau ana, ia mea kanaka. He pono, e unuhi i ka helu 220, mai kou mau makahiki. Kēia hopena - keia o kou i kā mākou naʻau kōmi. Healthier naʻau i loko o ka 'inideka o 50-60% o kā mākou naʻau kōmi. Kēia hoonui ae i na mea'ōnaehana mānowai koko a me ka ÷ naehana hanu kahua. Ke ala o ka lāʻau ikiʻai wale a hiki i ka 80% o ka i kā mākou uhi i ka nui helu o na moku koko, a mahuahua nui pulmonary hoʻokomo ea, maoli i ka nui a me ka ikaika o ka naau. Aʻo i loko o kaʻulaʻula laina āpana (80-90% o kā mākou) ua lawe mai me ka maikai physical palapala, ma lalo o 'inikua hooponopono.

hoʻomōhala hou

Mai poina e aʻo o ka naau a me ka hoʻi nâ mea ulu e pū i like ka nui o ka noonoo. A pau o ke kahua o ka hoʻoulu me ka pinepine 'E e hele lohi, lohi, no laila, i ole e hana ino i ka ipu naau a me ke koko a me ka hoʻomōhala lākou hoʻi nâ mea. Ke ki i ka loaa - regularity. Inā 'oe e hele i ka wai auau, holo i ka Bike kekahi mau manawa o ka hebedoma, i kakahiaka nui kino E e hana i kela la. Ma waho aʻeo ia ka mua e waiho ma ka lulu, haliu ae la ia, ua waiho aku i ka moʻo o ka hoʻokō 'ana i nā ipu naau a me ke koko:

1. E hele ana ma luna o na manamana wawae, ua leha aku i kou mau kuli kiʻekiʻe.
2. Lima ma luna o kona poʻo a hiki i ka hale käkela, wāwae ma ke kaʻawale. Deep ʻaoʻao huakai hele.
3. Lima ma ka lima, i ka ho'ēmi i, e paʻi ma ka poʻohiwi.
4. Aku kuapo mai o na lima - i - hoʻi, a Hope versa.
5. Mohai Paikikala i loko o ka supine kulana.
6. Keʻa wāwae ana ma ke kiekie o 30-40 knm mai ka papahele i loko o ka prone kūlana.

E hoʻomanaʻo: ia mea pono ole i ka nui o ka hoʻokō 'a me ka nui o ka haawe ana, a me ka regularity. E e mahuahua ke kiʻekiʻe o ka haawe. Ma hope o ka mea, ua koi 'ia e hoʻonānea i ka Muscle olona, mahuahua, a cardiac Muscle, ipu koko hoʻoikaika, ke ahonui, i ko lakou hoonuiia.

E hooikaika ana i ka ideas naau a me ka mahaloia

He mea nui i ka naau Muscle ua noho i ka mea e pono ai nā wikamina, laila kekahi workouts e e hana ai. Eia nō kekahi kōkua healers:

1. E hui pu i ke kua ia maloo apricots, walnut, fiku, lemona me ka ihi, paʻi hua waina, me ka meli. A pau lawe 250 nā huna. Kūʻai ma ka Pahu Hau. E,ʻekolu manawa i ka lā, he tablespoon.
2. A hapalua kiaha o kekahi wai, e lawe i ka tablespoon o hawthorn, paila no kanakolu minuke. Inu i ka hapaha kīʻaha ekolu mau manawa ma mua o ka meaʻai.
3. E 10 nā huna o ka lemona bama, St. John ka wort, birch lau, 30 nā huna o ka fireweed. Zaparivat tablespoon no 300 ml o ka wai. E,ʻekolu manawa i ka lā ma luna o ke aniani.
4. E kau tablespoon buckwheat 500 ml wai, haʻalele 2 hola. Inu i kekahi aniani ekolu mau manawa.
5. Five tablespoons mea uliuli a pau rosemary ninini 100 ml o vodka, koi 7 lā. ʻai iwakalua-kumamalima kulu,ʻekolu manawa i ka hapalua o ka hola muaʻai.

E hoʻokaʻaʻike ola!