Kino no ka'ūhā, a lākou kīkala: 20 minuke i ka lā, e malama i ke kino i loko o pono shape

Ua mea i ike ole ia i ka haahaa hapalua o ke kino o ka pilikia āpana no ka mea uie kekahi hapanui hewahewa o kēia wahine. Pehea e loaa shapely ano, ina oe e kaumaha "lalo", a i ole e hoola i ka uuku pūhaka? E kōkua i ke hoʻoponopono i ka pilikia o ka hoʻokō kino i ka'ūhā , a kīkala. 20 minuke - keia mea i ka i kā mākou loihi o ka manawa au i ke i hoʻolaʻaʻia lā i aʻo.

Ke easiest alanui e EII ni i na wawae a me lākou kīkala

Inā 'aʻole' oe makemake e delve i loko o nā 'ano a me nuances o ka hoʻokō i mea lahaʻole hoounauna, ua hiki ka hoʻohāiki' i ke kuai ana o ka paʻa o ka malamalama dumbbells, a hele i ka mau, Classic squats a me lunges.

E loaa kaʻoi loa hualoaʻa, e i e 'oe i kela hehee ai o ka iwakalua manawa, a laila, hana hou i ka pau p ÷ ai, akā,ʻaʻole me ka nele mau lima, a me ka lua, a nui complicate kou maʻamau hoounauna i ka 'ūhā, a kīkala. 20 minuke i mea i ka pau o ka hora, akā, ma hope o ka mahina o ke aʻo oe e ike ai me ko lakou mau maka i nā loli kupaianaha i loko o kou kino.

Maʻamau kaiapili ninoieo o:

• 20ʻike mau squats;
• 20 squats plies ;
• 20 squat "noho" (Yoga hehee ai);
• Classic 40 ho'āhewa wale (20 mua, a me ka 20 hoʻi);
• 20, i ke kīloi paʻewa hou.

Inā e manaʻo ana oe koke e māluhiluhi, lawe i ka liʻiliʻi ihola ma waena o repetitions.

Pehea e lńkou kaulana a

Inā 'oe i makaukau e hana i kekahi kino no ka'ūhā , a lākou kīkala 20 minuke i ka lā, e ho'āʻo e hana i ko lakou mau aʻo polokalamu ma muli ma ka hola-ike mele, actresses a me nā ana hoʻohālike. Kekahi 'ikamu hiki ke hui me kekahi i kekahi i loko o kekahi mau aoao, loa importantly - mai i hoopoina i mua mea pono e hana mahana-i ka ia, a ma hope o - e uku ma ka liʻiliʻi loa o kekahi mau minuke kona.

Mea Pâʻani trainers kaulana a kaumaha aku i ka kēia kiʻekiʻe-ka hoʻokōʻana me ka:

• O Kepakailiula i kāpae. E kū i pololei, wawae i kahi hookahi, lima apoia mai ma ka mua o ka umauma. Hilinai aku, anuenue i nā kuli, a laila, lele aku la mai ka papahele haʻalele wāwae, a lele i ka akau. Ma kau akula i ka pau kino kaumaha e haule iho ma ka wawae akau. Me Mahope o ka hoomaha, laila, lele i loko o ke ku pono ana i ka ao ao. Ua lawa ka mau o ka minuke, e hoolako no keia hoʻokō 'ia no ka'ūhā, a kīkala; 20 minuke workout cardio hehee wale lele ana.
• Squats me ka paona. E kūʻoe i mau wāwae ākea ma ke kaʻawale, a hoopaa i ka kaumaha dumbbell paha barbell. Me ua hakumakuma nā poʻohiwi, hāʻule i loko o ka Classic squat no laila, i ka'ūhā mua i hana ia laua i ke kahua hahi. E hoʻopaʻa i keia kulana, laila straightened. E hana hou i 20-25 manawa.
• Uapo ma kekahi wawae. Ka pono papa inoa o ka hoʻokō 'ana i ka'ūhā, a lākou kīkala invariably nā likeʻole o "ke alahaka". E hana i kēia hoʻololi ', moe ma kou kua, kona mau kuli, waiho no ko oukou mau wawae ma luna o ka papahele, a'ō i kou lima ma kona mau aoao a elua. Hoala mai i kou straightened pono wāwae, a laila, i ka uha, a hiki i ke kino a pau, ua hoohuliia i pololei ka laina ma ke kiekie o ke kuli hema. Lower'ūhā,ʻaʻole no ka palaoa, a haʻi hou aku 20-25 manawa, alaila, hana i ka hoʻokō 'ia me ka wawae hema.

ka hopena

20 minuke o ka hoʻokō 'ia no ka'ūhā, a lākou kīkala - keia mea i ka i kā mākou manawa koi' ia e lawe mai i ka pilikia mau mea i loko o ka piha pono. Hoopili aku i ka loina o ka regularity, a hoʻololi i ka polokalamu aʻo kela 10-12 lā, no laila, i nā nāʻiʻo mai ole i manawa e hele a maʻa i ka ia e haawe. Ma hope o ka mahina o kela la i keia hana,ʻaʻole wale nōʻoe, akā, kela kanaka keia kanaka a puni, e mahalo i ke kilakila hopena o kāu hoʻoikaikaʻana.