15 mau ʻōlelo aʻoaʻo olakino e lilo ai ka kaumaha ma nā pūhaka & ʻūhā

Nā Inoa MaikaʻI Loa No Nā Keiki

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HoʻOuna

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

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Loaʻa i nā wahine India ke kau i ke kaupaona ma ka ʻaoʻao haʻahaʻa o ko lākou kino. Wahi a nā poʻe loea, ʻo ka lilo ʻana o ke kaupaona ma nā pūhaka a me nā ʻūhā he mea paʻakikī loa ia. ʻO ke ala wale nō e hiki ai iā ʻoe ke hemo i kēlā kaumaha ma ka hana ʻana i hoʻokahi hola o ka hoʻoikaika kino i kēlā me kēia lā a me ka nānā ʻana i kāu mea e ʻai ai. ʻO ke ala ʻoi loa e lilo ai ke kaupaona e hōʻoia ʻaʻole ʻoe e noho ana ma mua o ʻelua mau hola i ka lā. ʻO ka mālama ʻana iā ʻoe iho i ka lā e pono e mālama i kou kino a puhi i ka momona ma ke ʻano maʻamau. I kēia ʻatikala, kaʻana like ʻo Boldsky me ʻoe i nā ala pehea e lilo ai ka kaumaha ma nā pūhaka a me nā ʻūhā.

Makemake ʻoe i kahi puʻupuʻu CURVY?

ʻO ke kumu o kou lilo ʻana i kaupaona ma kou hiʻupuʻu a me kou mau ʻūhā no ka mea i kou wā ʻelemakule, nāwaliwali ke kino i kēia mau wahi a no laila hoʻonāukiuki ʻoe i ka luhi ma mua o ka maʻamau. ʻAʻole maikaʻi ia ma muli o ka hiki ke kūkulu i kaomi i kou mau wāwae, i hiki ai ke alakaʻi i nā veins varicose a me ka maʻi kō. ʻO ka lilo ʻana o ke kaumaha mai kēia ʻāpana o kou kino e lawe i kahi papaʻai kaulike kaulike a me ka nui o ka hoʻoikaika kino hoʻoikaika kino me ka hoʻoikaika kino.

Mahele ʻo Boldsky iā ʻoe i kekahi o nā ʻōlelo aʻoi olakino e lilo ai ke kaupaona ma nā pūhaka a me nā ʻūhā, e nānā:

ʻO Squats

E kū me kou mau wāwae i kahi kaʻawale a kikoo kou mau lima i mua no ke kaulike. I kēia manawa, e hoʻohaʻahaʻa iā ʻoe iho ma ke kūlou ʻana i kou mau kuli a kokoke lākou i kahi kihi ʻākau. ʻO kēia kekahi o nā ala maikaʻi e lilo ai ka kaumaha ma nā pūhaka a me nā ʻūhā.

Lunges

Kū i kahi kūlana hoʻokaʻawale me kou wāwae ʻākau i mua a me ka wāwae hema i hope. I kēia manawa, kūlou mālie nā kuli, e hoʻohaʻahaʻa ana i loko o kahi pū a hiki i kou mau wāwae ʻelua kokoke i nā kihi kūpono. Ke hana nei i kēia lunges no 15 mau minuke i kēlā me kēia lā e kōkua iā ʻoe e lilo kaupaona wikiwiki i kou mau ʻūhā a me kou pūhaka.

Nā Mea ʻai Calorie liʻiliʻi

ʻO nā huaʻai a me nā mea kanu nā koho olakino mau ke hiki mai i ka meaʻai māmā. Loaʻa iā lākou ma lalo o 100 mau calorie no kēlā me kēia lawelawe e ʻole e hoʻokau iā ʻoe i kēlā mau kilo keu.

Nā mea kanu

ʻO ke olakino o kāu papaʻai, ʻoi aku ka maʻalahi iā ʻoe e hoʻokuʻu i ke kaupaona mai kou mau wāwae, lalo a me ke koena o kou kino.

Wai

ʻO ke ala ʻoi loa a palekana hoʻi e hōʻemi ai i ke kaupaona ma kou pūhaka a me nā ʻūhā ma ka inu ʻana i ka liʻiliʻi o 64 auneke o ka wai i kēlā me kēia lā. Kōkua ka wai e hoʻopihapiha i kou ʻōpū, no laila kaohi ʻana iā ʻoe mai ka binging ʻana i nā meaʻai calorie kiʻekiʻe.

Paikikala

ʻO ka nui o ka pōʻaiapuni, ʻo ka nui o ka mālama ʻana i kou pūhaka a me nā ʻūhā ʻeleu. ʻO ke kaʻa kaʻa mau e hāʻawi iā ʻoe i nā wāwae i hoʻowali ʻia.

Lele Lele

I ka wā mua, he paʻakikī loa ka lele ʻana o ke kaula, ʻoiai kaumaha ʻoe ma kou pūhaka a me nā ʻūhā. Akā, ʻo ia kekahi o nā ala olakino e lilo ai ke kaupaona ma kou mau ʻūhā a me kou pūhaka.

Yoga

ʻOiai he hana lohi o ka lilo ʻana o ke kaupaona, ʻo ia ke ala ʻoi loa e hemo ai nā kilo. Inā ʻaʻole ʻoe e wikiwiki e lilo i ka paona, a laila he koho olakino kēia e hoʻāʻo.

Aerobics

Kākau inoa iā ʻoe iho i ke kikowaena aerobic e lilo i kaupaona ma kou mau ʻūhā a me kou pūhaka. E hoʻonui kēia ʻano hoʻoikaika i ka mākala, a e hōʻemi ana i ke ʻano o ke cellulite ma ka ʻaoʻao haʻahaʻa o kou kino.

Kōkua Fiber

ʻOi aku ka maikaʻi o nā meaʻai fiber kiʻekiʻe no ka pohō kaumaha no ka mea haʻahaʻa lākou i ka momona a me nā calorie. ʻO ka loaʻa ʻana o ka pulupulu nui i kāu papaʻai e kōkua iā ʻoe e lilo i ka paona i ka wikiwiki.

Hele wāwae

ʻO ka hele wāwae wikiwiki ka ala ʻoi loa e lilo i kaupaona ma nā ʻūhā a me nā pūhaka. ʻOiai ʻoe e hele wīwī, hoʻoluli i kou mau lima i ʻō a i ʻaneʻi, he hoʻoikaika maikaʻi kēia no kou pūhaka.

ʻO Jogging

ʻO ka jogging he 15 mau minuke i ke kakahiaka nui e lawa ai ka lilo o kou kaumaha ma kou ʻūhā a me kou ʻūhā.

Nā Proteins Lean

ʻO ka moa momona loa i loaʻa ka ʻili keʻokeʻo ʻili ʻole mai ka umauma o ka moa. ʻO ka umauma moa he nui nā protein momona e hāʻawi iā ʻoe i ka ikaika, lawa e hana wikiwiki i ka hale hoʻoikaika kino.

Pale aku i nā Carbs

ʻOi aku ka maikaʻi e hōʻalo i nā ʻano kalakeke āpau inā makemake ʻoe e lilo i kaupaona ma kou mau ʻūhā a me kou pūhaka. ʻO Carbs ka mea i hoʻohui i nā paona i kēia manawa.

E ʻauʻau

Inā makemake ʻoe e lilo i kaupaona ma kou mau ʻūhā a me kou pūhaka, ʻo ka wēlau ʻoi loa e ukali ai ʻo ka ʻauʻau ʻana. Pono ʻoe e hoe hou i kou mau wāwae i ka wā ʻauʻau, keu hoʻi ke hana nei ʻoe i ka backstroke.

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E `Ike

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