Hoʻokō 'e hoomahuahua i potency ma ka hale (luna')

Ua mea i ike ole ia i hala loa he mau laekahi kānaka ma hope o ka makahiki o ka 40 makahiki (a me kekahi manawa, a hiki mua) hoʻomaka e 'ike pilikia aikane oe ano. Kaupalena naʻe, ka mea, o ka hohonu kahi nalo:ʻAʻole loa kekahi, mai hoa a me ke kākoʻo '-hana ike ia oe i keia la i nele i loko o kahi moe! Nolaila, kokoke e pau ka poeikohoia o ka hapalua ikaika o ka manaʻo kanaka makemake e malama i noho malie e pili ana i ia mau pilikia, ka hoʻokuʻuʻole i nā mea 'Aeʻa. A me ka makehewa!

Mākou e huli i kekahi e'Āhewa?

Loa kaulana manaoio, i ka'īʻana, stress, hoopuniia lakou a puni,, frantic iki mai o ke kulanakauhale i ke ola, i'ōpahaʻai, obesity, he helehelena hou opiopio hoa - i mea e'Āhewa a oe makemake mea! O ka holo ana, i ole: i ka hopena maikaʻi aʻe o kēia ola he hoʻonui ai i ka moku'āina o ke kane kino, a blunts ke kumu o instinct. Akā, e like me ka rula, ma na hihia a pau, ia mea nō e hiki ke hana i kekahi? Iaea, a ho'āʻo e rectify i ke kulana, a hiki ma luna o lākou iho, me ka io i ke kauka kūpono. I kekahi o kēia mau kiʻina hana maoli functioning - physical hoounauna e hoonui potency, a e e kūkākūkā i loko o kēia 'atikala. Ka mea, i ole he wahi pilikia, i ka nui o na koa, a hiki i ka poʻe no ka lōʻihi manawa i kiola i ka dumbbell a me ka jogging, hookoikoi a me nā haʻuki.

Hoʻokō 'e hoomahuahua i potency ma ka hale

Ua makemake mea, pono i kekahi mea a me oe e pono ai: hoʻomaka maʻamau hooko. Akā, iʻaneʻi, i loko o ka pae mua, eʻalo he nui na kanaka a me kā lākou mau palaualelo, hikiʻole, e hoonohonoho i ka hoʻokō 'e hoonui potency me ka lawa regularity a me ka hoʻokōʻana. E hiki anei ālai ia 'aʻe i keʻano o nā kumumea, i waena o lākou i ka pilikia o makou a me ka nele o ka manawa a me ka makau i ke kahakaha' ē aʻe. Eia kekahi mau manaʻo kōkua e hoʻomōhala i ka maʻa i ka hana physical kino e ka hōʻoi 'i ka potency o kēlā lā, nānā' ole o ko lākou mau Hanalei Moon a sidelong glances detractors.

kōkua ai

1. Wake i ka hora kakahiaka nui (a ma ka liʻiliʻi loa hapalua ka hola). Iloko o keia manawa ola, i laweʻia aku, mai ka hiamoe manawa, oe e hana lohi i ka mea e pono kau, a ua hoomakaukau no ka wā e hiki mai ka hana a me ka hana i loko o ka weekdays.
2. Over ka hopena pule, e ho'āʻo e koho i keʻano, a laila, ma ka mehameha loa, ma kiʻekiʻe lehulehu, oe e hana i kekahi physical hoounauna e hoonui potency loa ka hoʻokō. A me ka hopena e ole kali lōʻihi!
3. Papa i kekahi mauʻano nō nā palapala i kou kino. Iwaena o lakou e momoku a excessive waiʻona (oi pia i ka nui mea), overeating (oi loa aku hoi i bedtime), he sedentary Aloha Hawaii.
4. E ho'āʻo i ka hana hou ana i keʻoni aʻe, hele, mai kali waiho. A ina oe i ka hana no ka manawa lōʻihi e noho, no ka laʻana, he lolouila, a laila, e pono ai i mau hoʻololi wahi 'ole e kūkulu i kekahi kūikawā mea e hana ku pono ana iluna.

Kela manawa, ua liʻiliʻi, seemingly oaeouee? Loli a me kaʻai, Kaniak hoopakele ia o ka maikaʻiʻoleʻano i ke alakai i ka nui holomua o ka potency a me ka makemake no ka wahine. A me ka hoʻokō 'e hoomahuahua i ka potency ana o na kanaka hoʻokō, a mālama aku i ka hopena. A, ano, e hele pololei i ka hapanuiʻano hana.

Ka hoʻoiliʻana PC Muscle

Ke Muscle i loko o ke kanaka kino e holo ana mai ka pubis e sacrum, a me ka lawelawe 'ana me ke kākoʻo i ka anus, a e pili nā loko lua. A Akā, i kēia mea malalo o ke ano nui Muscle nā aʻalolo e hoʻi i ka 'īnea i nā loko, a me nā anus, a me ka mea iʻano o ka mīkini hana wāwahie o moe ikehu. Nolaila, pumping ia, mākou e e hiki ke hui aku vitality wahine.

Hoʻokō '№1 «huki"

Original: oe ke noho ma luna o kou mau kuʻekuʻe wāwae, noho a cushion. Ke kumu nui mea mea i ka hope ua'ōlohelohe, a me ka kino o nāʻiʻo nanea wale. E visualize i ka pono, e pono i noonoo ai i kahi o keia Muscle ua ke aupuni '(no ka laʻana, nana aku ma ka Mea Maluna Iho o ke kanaka kino ma ka punaewele huli engine).

Hooko:ʻolu pili Muscleʻekolu kekona, ole hou (e hoʻomaka). Inā ole, a lailaʻoe e hoʻomaka me kekahi lua Hehe, i ka hookoia e e, a oe ke kiʻekiʻe o hoʻonui i ka manawa.

Duration: hana i hou aku 10 e puhi ia. E like me ka hopena o ka manaʻo e hōʻike i ka manaʻo i ka pelvis ua huki mai (e manao ana me ina ka Muscle huki ma luna o ka mana papamoeʻaukā).

A pau keia Muscle ka ikaika, a me keia ke hana i loko o ka hebedoma o regular hoounauna, e hiki ke hoonui i ka lōʻihi o kēlā me kēia 'ia paha i ka 10 kekona. Akā, mai mai laila oki ia a loa, ia mea maikaʻi, e hoʻonui i ka anakahi uila i nā. No ka loa holomua: ka holo ana hiki ke hoemi i ka 300, e huki like-ae la i ka lā!

Likeʻole: moe, a ku

1. No ka mea molowa a me ka poe hiki ole e noho iho no ka ola kumu, he mea hiki, e kaumaha aku i ka koho ana o ka mea hookahi, me ka i loko o ka supine kulana. Oe Pono e moe ana ma kou kua a me kona mau wawae iki, a pahu aku ai. nāʻiʻo o ke kino e ia i loko o ka nanea wale moku'āina. Ke koena - ka hoike e? Ii ka ia.
2. E ku ana i hiki ke komo pū ma ka pumping ka PC Muscle (i mea pakahi aku la ia e pono no ka kiʻekiʻe-hana na kanaka). Mākou hooponopono wāwae ma ke kaʻawale. ʻolu ma luna o ka Muscle, me he mea la, ua pono, e alalai mai i ka kaʻina hana o ka urination. Hoa o ka hoʻokokoke mai a hiki i ka opu, e biased kiʻekiʻe ma luna o mau hoʻi. E hoʻopaʻa i ka oihana no 10 kekona. Hanu - i hookaulua, ua ha o ka 'elele, a nui iho la ia.

squats

Ua he kanawai maikai, a me ka ano o squats me na mea kaua lima. Wale aɃe ia ia mea e pono e huli iki ma waho aku, a me ko oukou mau wawae kānaka i ka wahi, a ma ka oihana, e hana physical hoounauna e hoonui potency (Hawaii photo - ma ka luna). Kekahi mea nui, i ka wa e lawelawe mai i kēia hookoikoi E o lakou kikala nāʻiʻo. Mau wāwae ka mea, i kaʻawale mai o ka papahele, a me ka neʻeʻana iho e hele e noho iho hohonu nui iho la ia. I ka lalo kulana ua hoopanee no kekahi mau kekona ka wā i hoka ai kīkala. Alaila - lohi straighten kou mau wāwae. E hana hou i mai i 20 manawa. Akā, i hoʻohana 'ia e like me ka haawe hiki e hooweliweli ae i ko. E ka ho'āʻo i hoʻomaka me ma ka liʻiliʻi loa 5 piha squats.

Ke kuapo o na pelvis

Ua uaʻike i nā mea a pau me ka hoonui ae i ke koko holo i loko o ka pelvic wahi. Hana ku, me ka nui ikaika hawewe ma 30-40 manawa i loko o kēlā me kēia ao ao.

pohaku, ka mālama

Manao wale ia oe i waena o kou mau wawae - i ka pohaku a me ka Hui Pōwāwae mea poepoe. Tighten kou wāwae nāʻiʻo, me ina e hoopaa ia (mau wāwae 'Aʻohe wai iaʻu i loko o ke kū kulana), ma hope mai he 10 e puhi ia o 3-5 kekona kēlā me kēia. Over manawa, hiki e mahuahua i ka mana pohaku mīkini'opihia lōʻihi like 'ole.

e pio mai

E moe ma luna o kou kua. I na mea kaua ma ko oukou mau aoao. Hoala mai, a ma lalo o nā pelvis ma luna o ka papahele. Ke hoʻi ua ikaika loa o Paulo. Hana mua 10 manawa. A laila, i ka hooko manawa hiki ke waiho loihi ana.

E hoʻopaʻa i ka physical kino, e hoonui potency

Ma kēia 'atikala ua hāʻawi mākou wale nō he mau no ka walaʻauʻana kino no ka hoihoi hou ia ana o ke kāne Loaʻaʻia. Ka mea, nui ka likeʻole ma nui i loko o ke ola nenoaiʻokoʻa o ko ke ao nei. Akā,'ōlelo aʻo: Mai Mai palahalaha ae, a me kaʻaoʻao ma ka liʻiliʻi loa me ka mea ma luna. E manaoio mai iaʻu, no ka mea maʻamau, ka mea i poina i ka regular hoounauna oaeouee, a me ka mea, e ia he pono. A me ka hapanui o importantly: na kino a pau i ka e hana i loko o ka luna ', a me ka papa (kaʻoi loa kakahiaka a me ke ahiahi). Wale laila oe e haha mai i ka loihi o ia ma luna hana.