Hypertrophic Cardiomyopathy: Hōʻailona, Kumu, Hoʻomaʻamaʻa a me Kāohi E nānā i kahi laʻana no nā leka wikiwiki ʻĀpono i nā leka No ka Hoʻokaʻawale DailyI loko wale nō
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Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi! -
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Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi! 
Ugadi And Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Suits 
ʻO Horoscope i kēlā me kēia lā: 13 ʻApelila 2021 
ʻO Cheti Chand And Jhulelal Jayanti 2021: Lā, Tithi, Muhurat, Rituals And Significance Mai Miss
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Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Neha Ghosh By ʻO Neha Ghosh ma ʻAukake 30, 2018 ʻO ka abs Washboard a i ʻole ʻeono ʻeke ʻeke kahi ʻōpū pālahalaha e hōʻike ana i kāu abs chiselled, kahi e hana ai i nā mea hou aʻe ma mua o ka hoʻonui ʻana i kāu helu X. ʻO Jennifer Lopez kekahi o nā mea kaulana kaulana o Hollywood i hoʻonani i kāna abs holoi holoi lokomaikaʻi, e lili iā ia.
ʻO ka hana āna e hana ai e mālama i nā abs ʻeono peku maikaʻi he ʻaoʻao-plank oblique crunches i kapa ʻia he ʻaoʻao-plank oblique twists a i ʻole forearm ʻaoʻao-plank twists. Akā, ʻoi aku ka nui o ka hoʻolālā e hele i ka hoʻokō ʻana i ka abs holoi ʻike ʻia.
E nānā i nā hoʻolālā e kiʻi i ka abs holoi holoi a i ʻole ʻeono ʻeke ʻeke.
pehea e hana ai i ka aila niu me ka lau curry
1. Crunches
Kūpono ka hana crunch no ka hoʻoikaika ʻana i kāu kumu e like me ka pahuhopu i ka hana ʻana i ka ʻāpana waena o kou wahi ʻōpū.
Pehea e hana ai:
- E moe i lalo i kou kua a mālama i kou mau wāwae i ka honua.
- E kau i kou mau lima ma nā ʻaoʻao ʻelua o kou poʻo e kākoʻo i kona kaupaona.
- I kēia manawa me ka mālie, e hāpai i kou kino kiʻekiʻe i luna ma ka crunching ʻana i kou ʻōpū a hemo.
- E hanu a iho i lalo.
- E hana hou i kēia no 2-3 set.
2. Papahele
Hoʻoikaika ka hana papa i nā mākala nui, hoʻoliʻiliʻi i ka ʻōpū mai ʻōpū a hana ma ka abs, nā mākala o loko a me waho, nā ʻōpū transverse, nā lima, nā poʻohiwi, kua a me nā ʻūhā.
pehea e pale ai i nā hōʻailona pimples ma ka maka
Pehea e hana ai:
- Kūlou i lalo a kau i kou mau lima i mua ou.
- Kulou i lalo a kau i kou mau lima i lalo i ka honua a hoʻolōʻihi i kou mau wāwae mai hope.
- E paʻa i kēia kūlana no 10 a 20 kekona.
- E hana hou i kēia ʻekolu.
3. Nā Noho Noho
ʻO ka noho noho kahi hana ʻē aʻe no nā wahine e loaʻa iā ʻeono pack pack. Hana nā noho noho i nā mākala o ka ʻōpū a me nā mākala i waho.
Pehea e hana ai:
- Moe i kou kua a wili pū i kou mau kuli ma ke kihi o 90 kekelē a mālama i kou mau wāwae i ka honua.
- E kau i kou mau lima ma ke poʻo.
- Lohi, hāpai i kou poʻo a me nā poʻohiwi i luna e hoʻomau i ka ʻōpū.
- Noho i kēia kūlana no kekona a hoʻi.
- E hana hou i kēia no 2-3 set.
4. Ke kau nei ʻo Ab Curl
ʻO kekahi hana no nā wahine e kani i ko lākou abs, e hana ana ma nā mākala o ka ʻōpū o lalo, nā abs o loko a me nā mākala abs transverse.
Pehea e hana ai:
- E paʻa i kou paʻa ma ka ʻauamo a hoʻokuʻu i kou mau wāwae.
- Kulou kou mau kuli, a huki i kou mau wāwae i luna i kou umauma a hemo i ka manawa like.
- Inhale i kou hoʻohaʻahaʻa haʻahaʻa ʻana i kou mau wāwae a hoʻihoʻi mai iā lākou.
- Hana i nā seti 2 o 10 reps.
5. E hoʻokiʻekiʻe i ka wāwae moe
Kōkua kēia hana i ka hoʻomohala ʻana i kou mau puʻupuʻu ʻōpū i mea nui e like me ka hoʻoikaika ʻana o kēia mau mākala i kou kino i ka neʻe ʻana a hiki ke kōkua iā ʻoe e mālama i kāu kaulike.
Pehea e hana ai:
- Moe i kou kua me kou mau lima i lalo i lalo.
- E hoʻolōʻihi i kou mau wāwae i ke kihi o 90 kekelē a mālama pololei iā lākou no kekona kekona.
- A laila e hoʻohaʻahaʻa i kou mau wāwae i lalo me ka lohi.
- Hana i nā seti 2-3.
6. wahine wahine
He hana hoʻoikaika waena e hoʻoikaika i kou mau kua i lalo a me nā mākala.
Pehea e hana ai:
- Moe me kou alo i lalo i ka papahele.
- E hoʻolōʻihi i kou mau wāwae a pono nā manamana wāwae e kuhikuhi i mua, me kou mau lima i hoʻonui ʻia i mua.
- E hāpai i kou mau lima a me kou mau wāwae me he mea lā e lele ana ʻoe a paʻa i ke kau no 5 kekona a laila hoʻokuʻu.
- Hana i nā seti 2 o 10 reps.
7. ʻaoʻao-plank Oblique Crunches
Hana kēia hana i kāu kumu holoʻokoʻa ke kuhi nei i nā mākala oblique o loko a me waho.
bra no ka umauma liʻiliʻi
Pehea e hana ai:
- E moe i lalo a huli mālie i kahi ʻaoʻao āu e ʻoluʻolu ai.
- E hāpai mālie i kou forearm e kākoʻo i kou kino a kau i ka lima ʻē aʻe ma luna o kou poʻo.
- E paʻa i kēia kūlana ʻaoʻao a kikoo i kou mau wāwae.
- E lawe i kou kuʻe lima ʻākau i kou ʻōpū a hoʻi.
- Hana i 15 mau māka ma kēlā me kēia ʻaoʻao 3 mau manawa i ka pule.
Ma waho aʻe o nā hana i ʻōlelo ʻia ma luna, e kōkua kēia mau ʻōlelo aʻoaʻoʻai iā ʻoe e loaʻa i ka abs ʻeono pack pack maikaʻi loa.
1. E hoʻemi i kou pākēneka momona
Pono ʻoe e mālama i ka momona o kou kino ma waena o 16 a 19 pākēneka e loaʻa ai ka holoi ʻauʻau. Hiki iā ʻoe ke hōʻemi i ka pākēneka momona o ke kino ma ka hoʻohaʻahaʻa ʻana i ka lawe ʻana o nā kalowai wai, ʻai i nā momona momona, inu ʻana i ke kīʻaha wai me kēlā me kēia pāʻina, hana i ka hoʻomaʻamaʻa cardio a me ka hoʻomaʻamaʻa ikaika a pēlā aku.
2. Load Up Ma Lean Protein
E hoʻopau i nā protein momona e like me ka umauma moa, mushroom, lentil, iʻa, pīni, soy, a pēlā aku, e hāʻawi i kou mau mākala i ka meaʻai e pono ai. ʻO ka protein protein kekahi ala maikaʻi loa e hoʻoponopono a kūkulu hou i nā mākala.
wai rose no ka ʻili ʻālohilohi
3. Ka Lākiō Pono o ka Protein, Carbs And Fat
No ka loaʻa ʻana o kahi ʻeke ʻeono ʻie, pono pū kekahi e nānā i ka lakio pono o ka protein, nā momona a me nā haʻuki. Pono ke kumuʻiʻo i ke ʻano o ka protein wīwī (25% a 35%), ʻo ka wīwī i ke ʻano o ka fiber dietary (40% -60%) a me nā momona i ke ʻano o nā momona momona (15% -25%).
Kaʻana i kēia ʻatikala!
