14 mau hana e kōkua ai iā ʻoe e lilo i ka kaumaha a me ke kino

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Moemoe nō kēlā me kēia kanaka i ka loaʻa ʻana o kahi kino i kuhi maikaʻi. ʻAʻole wale ka toning i kou kino e pili ana i ka nalo ʻana o ke kaumaha, ʻo ia hoʻi ka loaʻa ʻana o ke kino paʻa me nā mākala i wehewehe pono ʻia.

Ma hope o ka hana hoʻoikaika kino maʻamau hiki ʻole ke hoʻohiki mau iā ʻoe i kahi kino i kele ʻia. ʻO kahi papaʻai kūpono, kaulike kaulike ʻia me nā hana kikoʻī e like me ka cardio, jogging a me ka hāpai hāpai ʻana i hiki ke kōkua iā ʻoe i ka loaʻa ʻana o kahi toned a me kahi kino lahilahi.

4 Mea ʻai e noho lahilahi

ʻO ka manaʻo maʻamau i waena o nā wahine e pono ai ka hoʻomaʻamaʻa ʻokoʻa mai nā kāne, ʻaʻohe ʻoiaʻiʻo. Pēlā nō, ʻaʻole holo ka papaʻai papaʻai no ka mea hiki i kēia ke hoʻonāwaliwali i kou kino a hoʻonele i ka meaʻai. ʻO ke kino toned e pili ana i kahi kua ikaika a lahilahi, akā ʻaʻole wī.

ʻO ka hui pū ʻana o kahi papaʻai kaulike maikaʻi me nā hoʻoikaika pilikino hiki ke kōkua iā ʻoe e hoʻokō i kahi kua hoʻoluʻu maikaʻi. Pono nā wahine e hoʻoikaika e aʻo pehea e hoʻihoʻi ai i ke kani.

Nā Manaʻo Pōʻalima Lean Ola maikaʻi e kiʻi lahilahi

Eia kekahi mau ʻōlelo aʻoaʻo i hiki ke alakaʻi iā ʻoe e hoʻokō i ke kua hoʻihoʻi maikaʻi ʻia i ke ala olakino.

Hoʻoikaika Kaumaha

ʻAʻole kōkua ʻo Cardio wale i kou kino e toned. E kōkua ana i ka hana ʻana i ka hāpai ʻana i ka mea kaupaona e hoʻokō i ka hoʻi i kuhi ʻia. Ma hope o kekahi mau pule, e wehewehe pono ʻia nā ʻaoʻao o kou mākala, a ʻoi aku kou ikaika ma mua o ka wā. ʻO kēia kekahi o nā ala maikaʻi e hoʻihoʻi i ke kani.

Pahu Up A Crunches

ʻO ia kekahi o nā hoʻomaʻamaʻa maikaʻi loa e loaʻa ai i kahi o luna o ke kino. ʻO kēia kahi o nā hana ʻoi loa no ka umauma, nā poʻohiwi, abs a me nā trisep. Mai hoʻoikaika ikaika iā ʻoe iho.

Hoʻoikaika Cardio

He mea kōkua ka hoʻoikaika kino Cardio i ka loaʻa ʻana o kahi kino toned. Hana i ka hoʻoikaika kino cardio i ʻekolu mau manawa i ka pule. Kōkua ka hoʻoikaika kino Cardio iā ʻoe e wāwahi i nā momona a hoʻihoʻi ʻia i toned. ʻO kēia kekahi o nā ʻōlelo aʻoaʻo hoʻoikaika e pono ai nā mea āpau.

ʻO Jogging

ʻO ka jogging no 30 a 40 mau minuke i kēlā me kēia lā he mea kōkua no ke kino. Kōkua ia iā ʻoe e loaʻa i kahi kūlana maikaʻi a hoʻihoʻi ʻia i kua.

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Koma ʻmaʻomaʻo

Kōkua ka tī ʻōmaʻomaʻo i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kōkō a hemo pū i nā toxins o ke kino. Hāpai ʻia me nā anti-oxidants. Ua hōʻike he nui nā noiʻi e hiki i ka tī ʻōmaʻomaʻo ke hoʻonui i ka helu o ka puhi ʻana i ka momona a kōkua i ka lilo ʻana o ka paona.

E ʻai hou i nā mea kanu a me nā hua

ʻO nā mea kanu a me nā huaʻai he mea nui ia no ke kino keleawe a hoʻi i hope no ka mea he kumu maikaʻi nā wikamina. Kōkua lākou i ka digestion a mālama i ka hydrated o ko mākou kino.

ʻAi i nā momona momona

He mea nui nā momona momona i ke kani i kou kino kiʻekiʻe. Hiki iā ʻoe ke hoʻokomo i nā walnuts, almonds, peanuts, avocados a me ka aila ʻoliva i kāu papaʻai i kēlā me kēia lā e hālāwai me kāu momona pono.

Pūmua

Pono ʻoe e hoʻonui i kāu lawe ʻana i ka protein a ʻoki i lalo i ka starchy meaʻai. No laila, pono ʻoe e hoʻopili mau i nā hua, nā iʻa, ka ʻiʻo, ka bale, ka soya a me nā meaʻai waiwai protein āpau i kāu papaʻai. ʻO kēia kekahi o nā ala e hoʻihoʻi i ke kani.

E mahele i kāu ʻai

E loaʻa i nā ʻāpana liʻiliʻi o ka ʻai ma nā wā kau. ʻO ka loaʻa ʻana o nā meaʻai liʻiliʻi e hoʻonui ai i ka metabolism o ke kino a hōʻemi ʻoe i ka pōloli. No laila, pau ʻoe i ka ʻai ʻana i nā calorie.

E hoʻohauʻoli

Loaʻa ka hopena weliweli i ke olakino. Hiki i ke koʻikoʻi ke hōʻoluʻolu iā ʻoe i nā manawa āpau. A ʻo kahi hopena, piʻi aʻe kou makemake a hele i waho o kou kino mai ke ʻano. ʻO kēia kekahi o nā ʻōlelo aʻoaʻo toning kino wahine.

Nā Wāʻai ʻAi kūpono

E ʻai i ka ʻaina kakahiaka e like me ke aliʻi, ka ʻaina awakea e like me ke keiki aliʻi a me ka ʻaina awakea e like me ka paina. Eia kekahi, he mea nui ka manawa. E hoʻopau ʻoe i kāu ʻaina awakea ma kahi o ʻelua mau hola ma mua o kou kuʻi ʻana i kahi moe. He ʻōlelo aʻoaʻo e ʻai i kāu ʻaina awakea ma mua o 8 pm.

Hiamoe maikaʻi

ʻEwalu mau hola o ka hiamoe e pono ai no ko mākou kino a me ko mākou noʻonoʻo. Inā hoʻonele ʻia ʻoe i ka hiamoe, hiki iā ia ke noʻonoʻo i kou olakino.

Mai wī iā ʻoe iho

Mai hele i ka hāʻule ʻana o ka make no ka mea nāwaliwali ʻoe. Ke pōloli ʻoe i kou kino, e loaʻa ka haki o nā mākala. ʻO ke kino a me ke kua i kuhi ʻia ʻoi aku ka liʻiliʻi o ka momona a me nā mākala i wehewehe ʻia.

Inu Nui wai

Kōkua ka wai inu i kou kino e hoʻolei i nā mea make a noho i ka wai. Kōkua ia i ka hoʻihoʻi ʻana i ke kani. ʻEwalu a ʻumi mau aniani o ka wai e lawa no hoʻokahi lā. E hoʻāʻo e pale i ka soda a i ka waiʻala.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele