Nā hana kūpono no ka lilo'ana o nā po'ohiwi a me nā lima lima

I ka manawa pinepine, e hana ana i nā hana like'ole no ka ho'okō'ana i ka'olu'olu o ke ki'i, hiki iā mākou ke poina i nā lima. A makehewa! Ma hope o nā mea a pau, pono lākou i kahi ukana. He mea weliweli ka'ōpiopio o ka'ili ma nā lima. A i kekahi manawa e makemake'oe e amo i kou po'ohiwi a hō'ike i kāu mau'ano nani. Mana'o wau he nui nā wāhine e ho'omaopopo mai ia'u. No laila, i loko o kēia 'atikala au makemake e hai aku oe i ka mea he pono ka hoʻokō' no ke kaupaona poho poʻohiwi a me nā mea kaua ma laila. No laila, e ho'omaka i kā mākou a'o.

Nā papa me nā dumbbells

E ka hoʻomaka me ka ikaika aʻo. He kakaikahi wale nō o mākou he mau mea hanahana kūikawā ma ka home. No laila, ua'ae like mākou no kā mākou a'o'ana,'a'ole lākou e koi'ia. E lawe mai mākou kino no slimming nā poʻohiwi a me nā mea kaua a me dumbbells. Inā'a'ole'oe i kēia manawa,'a'ohe mea nui. Akā, hiki iā'oe ke lawe i nā'eke wai he 1,5-lita o ka wai. No laila, ka ho'onohonoho mua: kū pololei i luna, pa'a nā wāwae i ka laulā o nā po'ohiwi, e hana i kēia mau mea:

1. E ho'oki'eki'e i nā lima pololei i kahi laina like me ka papahele, a laila e ho'oha'aha'a i lalo. E hana hou i 10 mau manawa. Hā'awi ka ho'olālā i kahi kaumaha maika'i i nā io o nā lima.
2. Ho'opili mākou i ko mākou mau lima me nā pu'upu'u a ho'okomo iā lākou a hiki i nā po'ohiwi. A laila e ho'āla iā lākou, e ho'oha'aha'a iā lākou. E hana hou i nā manawa 15-20.
3. Hana mua'ia kēia hana me ka lima ho'okahi, a laila kekahi. Kuhi'ia ma ka ku'e lima, kau ka lima mai ka dumbbell i ka umauma, a laila ho'oka'awale i kahi laina like me ka papahele.

Pāku'i pa'ū pinepine

He mea pa'akikī iā mākou, nā wāhine, ke hana i nā pā'ani pa'amau ma'amau. 'Ae,'a'ole mākou makemake. Ma hope o nā mea a pau, ua ka mea, e hele i ka "EII ni i" ko lakou mau biceps a me triceps. Makemake mākou e ho'one'e i ka momona nui mai nā lima a ho'opa'a i nā'i'o. No laila, ke hana nei mākou i nā hana ma lalo nei no nā lima a me nā po'ohiwi:

1. Kūkuli mākou, e hilina'i ana ma nā lima pololei. Lena ia ma na kuʻekuʻe lima, anuenue i lalo i ke kahua hahi. E ho'i mākou i kahi i ho'omaka ai, e hana hou 20-25 manawa.
2. Hana mākou i nā pāpāpiho mai ka sofa ai'ole ka noho, nā wāwae a me ke kua i ka pololei. E hana hou i ka manawa 10-15.

'O kēia ha'awina, i waena o kekahi mau mea'ē a'e, ho'oikaika pono i nā io o ka pahu, a, ma lalo o ke'ano o ka ho'ona'auao ma'amau, e lilo i mea ma'amau a me ka hana.

'O ka lihi'āpana me nā lima

Ke makemake nei mākou a pau i nā mīkini o ko mākou mau lima i ka loli maika'i i'ole e kau ka'ili i luna o lākou. Pehea e hiki ai ke ho'okō'ia kēia? Pono'oe e hana i nā hana i kākau'ia nei no ka ho'onanee'ana i kou mau po'ohiwi a me nā lima:

1. Kū pololei mākou, hāpai mākou i ko mākou mau lima i nā'ao'ao a mālama iā lākou e like me ka laina papa. Hana mākou i nā'āpana o ka'ōwili me ka lālā li'ili'i. E hana hou i 30 mau manawa.
2. 'O ke kumu mua, ho'okahi wale nō ia, akā,'o ka'oihana e'oi aku ka nui o ka radius. E hana hou i 30 mau manawa.
3. Ku'i mākou i luna, kūlou nā lima i nā lima a moe i luna o nā po'ohiwi. Hana mākou i nā kaulike kaulike ma kekahi'ao'ao a'o kekahi. E hana hou i 20 mau manawa.

He mau mea ho'onani kēia no ka mea e lu'u ai nā poohiwi. Ke ho'ohana koke'oe i ka ukana, hiki i nā mea'elua a me 2 ke pa'akikī ma o ka pihi'ana i nā dumbbells. Ma ka ho'olālā, mai ho'opoina e nānā i kou hanu'ana. He mea nui kēia.

No laila, ua ninaninau mākou i nā mea e hana ai no ka pau'ana o nā po'ohiwi a me nā lima lima i hiki ke hana'ia ma ka home. He mea waiwai i loko o lākou? Me ko lākou kōkua,'a'ole hiki iā'oe ke ho'oikaika i nā'i'o o nā lima, akā,'o ka pahu a me ka ho'i. Hiki iā'oe ke ho'olālā a pau e pili ana i 20-30 mau minuke. 'O ka kumu nui ke hana i kēia me ka hana mau. Maika'i i kēlā lā i kēia lā. A li'uli'u e hiki iā'oe ke ha'alulu i ke'ano nani o kou mau lima.