Anuanu maila ia ma hope o hoʻokō ': pehea e hoʻokō' ia i ka nii? Hana

Helu hoounauna - ia mea he mea nui loa o ke olakino Aloha Hawaii. Ka mea, hiki ke kōkua i ka malama i ke kino kaumaha ma lalo o ana, emi i ka pilikia o ka maʻi e like me mimikō, naʻau maʻi, a he nui na mea e ae. Eia naʻe, e hoʻokō i ka pahuhopu - e i ka nani a me ka Slim huahelu - ia mea nui,ʻaʻole ka mea nui akā, me ka mea e like ai o ka aʻo. He nui nā kanaka hoopoina i kekahi o ka mea nui loa o ia, a ua kapaia ka hitch. Ma hope o ka workout, e pono e hana kino i ke kino, e hoʻomaka i ka loaaʻano papa hana e kōkua.

He aha e pono ai, e hana koke ma hope o ka workout?

He aha e hana ma hope o ka workout i loko o ka wahi mua? Ma na mea hua'ōlelo, e pono e hooluolu iaia iho. E hana i kēia, e hiki e i ka moʻo o ka malamalama kino e lawe emi o 10 minuke ma ka manawa. E hele ana maluna o ka Makamae no elima minuke mea i ka maikaʻi a me ka maʻalahi ala e hoomaalili ia ma hope o māluhiluhi hoounauna. Anuanu maila ia ma hope o hoʻokō 'kōkua e normalize naʻau ana, a leie aku na nāʻiʻo, e hoola i wikiwiki, pela hiki oe e kii oe i ka mai o ka ho'āʻo pono pomaikai piha.

E like me ka "hoomaalili ia" ma hope o ka workout?

A hiki i ka hopena o nā haʻuki i ka i kā mākou, e mea pono ia e hiki ke hoʻopau i ka workout pololei. E ahaʻia ana ma hope o hoʻokō 'mea like me nui me mea i hanaia i ka manawa o ko lākou hooko.

• Maikaʻi hitch ma hope o ka workout - ia Aloha cardio.
• Kona relaxes'aʻaʻa kōkua hōʻeleu i ke koko holo i loko o na ami a me ka poʻea pau i ka wehe 'ana i nā palapala meaola i toxins, hiki hoemi ʻeha ma nā nāʻiʻo ma hope hoʻokō'.
• Pale dehydration. Ma hoʻokō ', i ke kino nalowale he wahi lihi iki o ka loli e pono e e mau a hoʻopiha nō. Wai kōkua emi Muscle soreness a maoli he lākou ikaika, a kohoʻia. ? Aeiiaiaiaaia e inu 2-3 makaaniani no, elua no hora a me ka hoʻomaka 'ana o ka papa. Eia hou, oe e inu i ka liʻiliʻi 1.5 nā lika ma ka lā e pale aku dehydration.

• A iki hānai mai. Kino o kekahi o ka mea nui heluʻai ma hope o ka workout. He mea pono i ka poino Muscle e hoihoi a me ka hoomahuahua i kou ikehu kaʻilikai, a me ka mea pono e hana koke. ? Aeiiaiaiaaia eʻai i loko o 90 minuke ma hope o hoʻokō ', akā, i ka koke ia ka maikaʻi. E kohoʻai me ka luna 'carbohydrates, a kiʻekiʻe ma ka kumuʻiʻo, e like me kumuʻiʻo kumuʻiʻo Haalulu iho.
• Lomilomi. Ua Ua manaoio aku i keia oluolu i loko o nā makaukau o ke kaʻina hana ma hope o ka māluhiluhi workout hiki ke hana i nā mea kupanaha. Lomilomi kōkua hōʻeleu i ke ola a me ka ho'ēmi i kā nani a me ka Muscle poho.

Pono hoʻopau aʻo - ia mea he mea

Kekahi o na kumu i ka hitch ma hope o ka ikaika aʻo mea pono, aie i ka mea ana i nāʻiʻo, a me ka naau aa koko pane i ka hana. A hiki aku oe i hana, o kou naau ana e accelerating e hoopakele i ke koko a me ka oxygen ma i ka nui paakiki-hana nāʻiʻo i loko o nā wāwae a me nā mea kaua. Inā i ka hooko ana o ka abrupt holo ana, i ka lāʻau ikiʻai wale hoʻomaka e haule.
Ua hiki e ukali ma ka pōniuniu, nausea paha lightheadedness. Keia ano mea typical no beginners, hola enthusiasts, a me kaʻoihana bodybuilders. Inā 'oe i loko o maikai shape, hana i koke ma hope o ka ikaika a me ka cardio haule ma ka rug a noho iho i loko o ka noho.

A ina oe e ole hitch?

Aʻo - mea he ikaika stress no na nāʻiʻo a me ke kino a pau, ma hope i ka mea i pono, e ola. Ka ulia hooki o physical aayoaeuiinoe e alakai i ka naau, pōniuniu, e hiki he nihinihi kulu i loko o ke koko,. Mai hitch E Mai wikiwiki. Inā he cardio, oe e ke kiʻekiʻe o 'ūlōlohi mai ana i ka uuku ae, a hele i ekolu i elima minuke (a hou, ina ka mea, ua nui loa paakiki hana). Good hope o ka workout - he hōʻeuʻeu hohola (hele, hoʻokō 'ole kekahi poses mai Yoga).

No ke aha la hitch?

Hitch hiki ole pale ino a nui emi ka eha i loko o nā nāʻiʻo, akā, e haawi mai i ke kino i ka manawa e ke kiʻekiʻe hoʻi i ka mau moku'āina no ia. E hana i kēia, ke kiʻekiʻe o emi i ka nui o kou workout, a hana i kekahi mea kino no 5-7 minuke. No ka nui o ka manawa i ka hana pono mea, oe e aole loa Miss ka nui nīnūnē like me ka mehana-i a me ka hooluolu iaia iho. Pono kekahi mau minuke, e kōkua kūkulu Muscle, a hoonui kohoʻia.

Anuanu maila ia ma hope o hoʻokō ': Creative

1. E hele ana. Kekahi o ka mea hope loa aʻo hoʻokō 'o ka hoʻomaopopo like hele ma ka Makamae a ma luna o ka wahi.
2. Kona i ka wāwae. Ke Classic hoounauna Ua hohola anterior'ūhā ma ke anuenue na kuli, a me ka abduction o ka wawae hope. E huki hamstrings, e pono e kau i kou kuekue wawae i ka papahele no i koe mamua o ka iho, i ka wāwae i ka mea ia manawa pololei, socks huki mai, anuenue, ho'āʻo e hoopa aku i ka lima o na manamana.
3. Kona i ka pahu. Kekahi o ka loa hanohano hoounauna o ke kēia: concatenate manamana i loko o ka laka ma hope ona, straightening o kona mau lima, a nānā lākou me ka ma ka palena. Kēiaʻano hana i kona mana i ka hohola ana na nāʻiʻo pahu.
4. Anuanu maila ia ma hope o hoʻokō pū nā kekahi hohola kino o ka lima. No ka laʻana, ke eaʻe, lena ia ma ke kuʻekuʻe aku, lawe like ka nui i hiki hoʻi ke kōkua i ka 'ē aʻe lima. Kekahi hookoikoi ua hoi aku ma ka retracting lima kūlou ma ke kuʻekuʻe aku i ka mea ku pono poʻohiwi.
5. Ka huina'ō. Kēia nā Popular kulou o Yoga like "ilio ka waha o ia", "popoki" a maʻamau kaula.
6. O Kepakailiula i ma ka paena e i ka pāʻoihana maikaʻi no ka hoʻokō hitch.
7. 'Auʻau. Inā 'oe e hele i ka' auʻau ma hope o ke kula, 'oe e hana ia. Iloko o ka holo i hoʻohana aneane e pau loa ka ia nāʻiʻo i ka wā e hele ai o Kepakailiula i.
8. Me ka haa ana i loko o kaʻokoʻa ala hiki ke kapa nani kino. Kēia i ia i ala maikaʻi, e hoʻokō 'ia i ka ikaika aʻo. Eia kekahi, he mea pono e ka leʻaleʻa a me ka pono ole wale no physical akā, no hoi no ka mea naʻau hookuuia.

Kupono hitch kōkua ho'ēmi i Muscle eha

Pain i loko o nā nāʻiʻo ma hope o hoʻokō 'hiki ke i hou bearable ka wā o nā kino i pono i, a ua he pono mahana-i, a hoomaalili ia ma mua, a ma hope hoʻokō. I kekahi manawa, ai ka eha mea, no ka ikaika i ka mea mea paakiki, e hele ilalo i ka anuu i ka aʻe lā. Ua eha ua kauoha ae la ma ka helu o nā mea a pau. Mua, i hoʻokō 'ana wahi waimaka ma ke Muscle olona. Mau microtrauma pono'aʻaʻa edema, a, ma ka huli, e ukuhi i puʻe i ke aʻalolo a hāʻule pahū a me nā hualoaʻa ma kaʻeha.

ʻO ka lua, ina oe e hooikaika i ka naau hoʻomaka i ka hana e hana ana i nāʻiʻo o ke koko lako. A hiki aku ka mea, saturates na nāʻiʻo me ka o oxygen a me ka mahuaola ua hoi mai hoʻi i ka naʻau. Naʻe, ka wā hoʻokō 'ua papani iho la i, laila, i ka mana e pushes i ke koko hoʻi, e' ūlōlohi mai ana. I ia manawa na nāʻiʻo e waiho ana no he ma-huina hoonui i loko o ka palapala o lacticʻakika, i ka huli a nā haanou ana a me kaʻeha. Kupono hitch ka poʻea pau i ka malama ana i ka iki mai o ka ai hoʻolahaʻia i ke koko, a ma ka huli kōkua e ole kona condensation, a lawe aku oe i toxins mai na nāʻiʻo.

A mea nui maʻa

Anuanu maila ia ma hope o hoʻokō '- ia mea he mea nui maʻa i ua pinepine malama ole, akā, ma ka lapuwale. Ia ka mua minuke ma hope o hoʻokō 'i nui. E kiʻi i ka loa mai o ka hola, e pono e hōʻike maiʻoe pono a me ka hooko a pau ike koi. No ka laʻana, ma hope o kekahi, pili holo a me ka ikaika i hana maikai hitch mea maʻalahi jogging paha e hele ana no 5-10 mau minuke. Mahope 5-10 minuke i haʻahaʻa pinepine 'kūpaʻa hoʻopilikia.

Ma hope o ia, he mea pono i ka e mai no ka nalowale fluids, a inu 1-2 makaaniani o ka wai. A laila, no ka hora oe e maopopo leʻa ai ka mea pono a me ka oluolu, e hōʻuluʻulu, e like me kii onohi, maiʻa, a me kekahi mea e like ai kumuʻiʻo inu. Nāʻiʻo Pono kumuʻiʻo no ke ola a me ka ulu, a no keia mea pono no hoi carbohydrates e hoopiha i glycogen papa kāwiliʻai. Laʻana 'ike no ka koho ma hope aʻo:

1. E eiooaa? Waiū hui kaulua a me ka hua.
2. Apple me ka Beef puna.
3. 12 uuku maia me ka hua pisetakia maka unsalted alemona.
4. Greek yogurt.
5. Whey kumuʻiʻo Haalulu iho.
6. Kumuʻiʻo omelet.