He aha kino e kōkua i nā wahi i wāhiʻia ma waena o ke kaikamahine mau wāwae?

Wahi i wāhiʻia ma waena o nā wāwae o nā wāhine - he hōʻemi iki kaawale mai kekahi wāwae a hiki i kekahi, i ka wa a na lala i hoopili pu. He nui no ka mea maikai ke keka ua manaoia ia he anatomical hiʻona uʻi. Hana iʻae ma waena o nā wāwae, he Hawaii photo o i i hōʻike mai iā ia i loko o kēia 'atikala, mau aoao. Ke hualoaʻa Ua achievable maʻai. No hoi, i wāhiʻia ma waena o nā wāwae hiki ke hana me ka hookoikoi. Ma nā kiʻina hana e olelo hope i loko o kēia 'atikala.

anatomical hiʻona

Mua oe kaumaha ia oe iho me ka pulakaumaka nui e pili ana e pili anaʻae ma waena o ka uha, oe e lawe i ka mooolelo i kekahi kaikamahine ole destined e lawe mai e pili ana i keia loli. 'Āhewa ka mea i ho'ākāka 'anatomical hiʻona o ka iwi' ole. No kekahi o ka mea maikai ke keka puhaka iho, uaʻoi aku ma kahi kokoke i kekahi i kekahi. Nolaila, aole hoi me kaʻaʻole hoʻi iʻai i loko o keia hihia, aole ia i lawe mai i kekahi hopena. Oe wale Pono, e lawe i kēia mea no ka haawi.

ʻai

Pehea e hana i kaʻae ma waena o nā wāwae? Kekahi o ka loa ka hoʻokō koho no ka eaioiuo kiaiʻaneʻi. E hoolilo ana i kaʻai, na kaikamahine e hoopili aku i ka keia mau kumu:

1. Ia mea,ʻaʻole e pono ke kali he nui loa i loko o ka ai oe ia oe iho. I ka lā eʻai ai, i ka huina caloric maʻiʻo o ole oi aku mamua o 1600 kcal.
2. A nui ke ano o ka 'ike no e lawe hua. Mai poina e ai i ka hua a me nā lau mulea. 'Ae MeaʻAi O Ke Kai a me kiliala. Ka luna-i oleloia ole-nutritive huahana. Naʻe, ka mea, e hoʻopau i ka manao o ka pololi, a me ka paʻa kūhohonu nā'aʻaʻa me nā wikamina a me microelements.
3. E wehe i ka bulk ahu iho la ka kaikea ma luna o ka loko o ka uha, he mea pono ke ai i ka ai uuku'āpana. Ma keia hihia, e noho ma ka papaʻaina ua paipai kela mau hola.
4. Fashion kiʻekiʻe i loko o carbohydrates (hua a me ka hua, kiliala, ka lau) e e hoʻopauʻia ma mua iho o. Ma ka auina la, maikaʻi, e haawi aku koho kumuʻiʻoʻai (wīwī ai, MeaʻAi O Ke Kai).

Pehea e ho okumu i kekahi i kela la iʻai?

E wahi i wāhiʻia ma waena o nā wāwae me ka hiki e pololeiʻai polokalamu ke kōkua o kaʻai. Mākou hana e like keia pono. Ka aina kakahiaka Ua hemolele oatmeal, kahi e nui ana ke hooloihi slices o hou hua a me ka hua. E holoi ia i kaʻai hiki unsweetened kope paha kī.

Me kekahi nana kiʻi awakea Appetizers. I kekahi makemake e malama i haʻahaʻa-momona ai ua nānā 'ana ma luna o MeaʻAi O Ke Kai. Puku a pau o keia hiki e hoolapalapaia Kepakailiula.

Iho o ka aina i kupono nō Appetizers. Ae addendum 70-100 nā huna o ka moʻa auka e paa ai. Inā pololi pū hoomainoino mau ia lakou i ka po, e hiki ai i kekahi mau spoonfuls o ka neoneo ka waiū me ka haʻahaʻa momona maʻiʻo.

Kino no kaʻae ma waena o nā wāwae

Oe ke kū i ka pahu hopu, alternating workouts e kuni i ka mea momona me ke koe, a me ka ikaika kino. Ka waeʻano mua mai nā 'jogging,' auʻau, aerobics, a pela aku .. Me ka pili ana i ka ikaika aʻo, kākauʻana i ke kau ma luna o ua noho-UPS, wāwae 'auamo aku,ʻaoʻao lunges, kapuwaʻi ma luna o ka anuu. About ka loa ka hoʻokō workouts mea e hana i nā wahi i wāhiʻia ma waena o kona mau wāwae, kamaʻilio ma.

squats

E like me ke kumu no ka hooikaika ana i nā nāʻiʻo i loko o ka puhaka, e kālele ana ma luna o ka hana ana o kaʻike mau, ua noho-UPS. E hoolalelale i nā hualoaʻa, e hiki Haiʻina mai i nā lima o nā dumbbells, pancakes mai ka hookolokolo a me dumbbells. I ka ke kaupaona loaa ia ia, e hele nui aku lākou huahana. Ka papa kuhikuhiE meaʻaneʻi - e kālele ana ma luna o ke ahonui.

I ka hana squats kapuai e e poʻohiwi ka laula ma ke kaʻawale. Wawae Pono e deploy manamana iki ma ke kaʻawale. Hands hiki ke waiho i loko o kekahi pono ākeʻakeʻa kumu kūlana. Ma ka hooko ana mai ka hanu, oe e noho iho ai i kou'ūhā mea i loko o kaʻoihana ia laua i ke kahua hahi. Ma keia kulana ka mea, ua pono, e ku malie no kekahi mau kekona. E hoʻi i ka palapala wahi e ole e pono ai, e wikiwiki, e like me oe Exhale.

Bike

Pehea e loaaʻi kaʻae ma waena o nā wāwae? Kēia hookoikoi e kōkua, ikeia me he paikikala. Oia aʻo komo ai i ke alo, a ma waho, a loko'ūhā nāʻiʻo. Ke hoʻokō 'Ua maʻalahi. Na ka papa kuhikuhiE mea - e hōʻike i ka makemake a me ke ahonui.

E wahi i wāhiʻia ma waena o nā wāwae me ka hoʻokō 'Bike hiki e like penei. Oe Pono e moe iho oluolu ma kou kua, ae kau i ka luna koʻo ikaika ma na nakaka. Mau wawae e e lena i limbo ma ka huina akau. Inspiratory lala hana hoʻopoepoe noi, e like me ka paikikala hehi wāwae pohupani hale. E lawe mai i ka kuapo,ʻaʻole e hiki wale mua akā, i hope lākou. Ma hope o ka pau o ke aʻo mea pono i lalo loa i ka wāwae i ke kahua, a ho'āʻo e hoʻonānea like ka nui me e hiki no i kekahi mau minuke.

ʻaoʻao lunges

Ke hoʻokō 'apono' e haʻalele untapped deploying a me adductors. Me ka ole appreciable kanawai no kekahi manawa loihi i loko o ka wā e hiki mai i e hou kaumaha e kaumaha aʻo i loko o ka palapala o ka dumbbell, 'ē aʻe nii lako a pan.

Ka hoʻomaka kulana i loko o ka papa o ke kīloi paʻewa ho'āhewa wale i kaiāulu makahiki he wāwae. Backrest pela paʻa i loko o ka pono kūlana. A kanaka ua kauohaʻia i loko o ka mua kuhikuhi ana a me ka nānā aku kuhikuhi mua. Ma ka Inhale oe e hana i kekahi ala apuupuu hoouka ma ka akau, aole hoi hema a hiki i ka huina ⁹⁰ ma waena o ka tibia a me ka femur. Exhale, e hoʻi i ka hoʻomaka kulana, a laila, hana i ka ia hana me ka'ē aʻe wāwae.

E hāpaiʻoe femoral ciia

E hana i ka hoʻokō ', a e hooikaika, a malama Muscle leo loko uha, e pono e moe ilalo ma konaʻaoʻao. 'Oe ke waiho i ka alo aku i ke kuʻekuʻe aku no ka pono ma lalo o ke poo. I'āpono i ka palapala kulana e ia e hoala mai i ka wawae a me ka wawae hui. Mau kuli e e nāu kekahi i loko o ka lima. Next puhaka, e holo ana i loko o ka pahu. A laila, straighten i nā wāwae hoʻi.

cardio

Hoʻokahi wale nō iʻai a me ka hoʻokō 'ana i hooikaika i nāʻiʻo, e ole e ae, e ho okumu i maka-pu i wāhiʻia ma waena o nā'ūhā. ka liʻiliʻi loa kekahi mau manawa ma ka pule, e hoʻolaʻaʻia lā i ka manawa e pono ai ke kea-aupuni haʻawina, mālama nui 'auʻau a me aerobics. He kēiaʻano o ke aʻo e ka mea e hiki ai, e kuni i ka mea oi kino momona. Holo, piʻi alapii, e hele ana ma kiʻekiʻe pinepine ', ka' auʻau 'wai, haʻa ana, Paikikala - i keia, e pakele no ka mea keu i nā kilo ma ka pilikia wahi.

ma ka hopena

I hiki ke ike, e lilo kaumaha ma na puhaka, ia mea,ʻaʻole e pono i ka pale umauma hoʻokahi wale nō i ka hoʻohana 'ana i ka hoʻokahi iaoia. Ke kokoke ana i ka pilikia pono e luna '. 'Aʻole i paipai i ka pulakaumaka ma kaʻai a me ke kaumaha e haawe. He nui no ka hana, hoʻoulu i ka ha awina o ka naau. Ka mea a ka mea, ua, oe pono e ho'āʻo mai i ka deviate mai ka papahana aʻo manao, a me ka hopena e ole lawe lōʻihi.