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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ʻO kēlā wahi ma waena o kāu pecs a me ka hapa haʻahaʻa o ka ʻōpū, pia ʻōpū, aloha lima, a me nā mea ʻē aʻe āu e kapa ai-ʻo ia ka ʻoi loa a kūpaʻa i ka pohō kaumaha. Eia naʻe, he lono maikaʻi kā mākou iā ʻoe!
ʻO ka nalo ʻana i ka momona o ka ʻōpū e pili ana i ka maʻemaʻe, ka ʻai kaulike ʻana, ka hoʻoikaika mau ʻana, a me ka hiamoe maʻamau. O ia wale nō! E hoʻolei i kēlā nohona noho āu e alakaʻi nei i kēia manawa a hoʻopaʻa i kahi mea aʻo e kiʻi koke i kahi ʻōpū pālahalaha, ʻōpū kūwaho e hōʻike ana e mālama pono ʻoe a nānā i kāu mea e ʻai ai.
ʻOiai ma waho o nā hiʻohiʻona lapuwale, ʻo kahi torso chiselled kekahi e hoʻoikaika ai iā ʻoe a me ka liʻiliʻi o ka hōʻeha. Pili kēlā i ke komo ʻana i kēlā me kēia neʻe āu e hana ai i nā mākala ma waena o kou poʻohiwi a me kou pūhaka.
5 Hoʻomaʻamaʻa i ka momona momona o ka ʻōpū
E hana i kēlā wīwī, pūhaka paʻa paʻakikī pono ʻoe e hoʻomaka me nā neʻe kūpono. ʻO mākou, ma Boldsky, paipai i kēia mau hana 5 inā makemake ʻoe e hammer i nā mākala ma waena o kou poʻohiwi a me kou pūhaka, me ka loaʻa ʻana o ka metabolism maikaʻi aʻe.
1. ʻO Burpee- ʻO ka hana ʻana i nā mākala he nui ke kī o ka nalo ʻana o kou ʻōpū. Maikaʻi ka burpee i ka hana ʻana i kēlā. Ke hele nei mai kahi pāomi i kahi lele a hoʻi hou i ke kūlana mua-hana ia i kēlā me kēia mākala i kou kino.
Pehea e hana ai: E hoʻomaka me kahi kūkaʻi paina mau, hana i ka pahu kuʻikuʻi, huli koke a laila lele e kū. ʻO 1 rep kēlā.
2. Ka piʻi mauna - Hiki ke kapa ʻia ka piʻi mauna i kahi papa neʻe. Akā he aha ka mea e paʻakikī ai kēia neʻe ʻana i kēlā me kēia manawa ke hāpai ʻoe i ka wāwae mai ka papahele, hana nui kāu kumu i ka manawa e mālama pono ai i kou kino.
Hiki iā ʻoe ke hana ia i ke kaila waena: hana i nā mea i hiki iā ʻoe no 20 kekona, hoʻomaha no ka 10 e hiki mai ana a hana hou i ka mea like no 4 mau minuke. ʻO kēia ala, hāʻawi ia i mea e hoʻonui ai i ka helu o kou puʻuwai, ʻokoʻa ka puhi ʻana i kahi tona o nā calories.
Pehea e hana ai: E noʻonoʻo i ke kūlana o kahi pahu paʻi me kou mau lima ma lalo pono o kou poʻohiwi a me ke kino e hana ana i kahi laina pololei. Mai kēia wahi hoʻomaka, e hāpai i kou wāwae ʻākau mai ka papahele a hoʻokuli i kou kuli ʻākau i ka umauma. E kāomi i ka papahele me kēlā me kēia wāwae, hoʻi i ke kūlana hoʻomaka, a hana hou.
3. Kettlebell Swing- ʻO kēia kahi o nā hoʻomaʻamaʻa puhi calorie maikaʻi loa o nā manawa āpau. E hoʻoneʻe i kēlā kinipōpō hao koʻikoʻi, hoʻokomo kou kino i nā pūʻulu kuni momona o nā mākala, e like me nā glutes, nā pūhaka, a me nā quads. A ʻo kahi hopena, piʻi ka lani i kāu helu o ka puʻuwai i kēia manawa koke, hammering your core.
ʻ speakinglelo ʻepekema, ka ikaika o ka bele ke ma ka piko o ke kowali e hoʻāʻo e huki iā ʻoe i mua, e hoʻopaʻa ana i kou abs e like me ka hana ʻana i kahi papa kū.
nā ʻano hua me nā kiʻi
Pehea e hana ai: E hoʻopaʻa i kahi kettlebell, e hoʻi iki i ka pōhaku, a e piʻi i ka kettle i waena o kou mau wāwae. Ma hope, kaomi i kāu mau glutes, pahu i kou pūhaka i mua, a hoʻoluliluli i ke kaumaha a hiki i ke kiʻekiʻe o ka poʻohiwi.
4. Lapaʻau Kinipōpō Slam- ʻO ka hana ʻana i nā neʻe pahū, e like me ka slam med-ball, koi i nā mākala āpau mai ka ʻāʻī i kou pūhaka e hana pū. A inā ʻoe e hoʻoikaika i ka kinipōpō me ka mana hou aku, e hoʻokiʻekiʻe ʻoe i ka helu o kou puʻuwai a, i ka manawa like, puhi i kahi ʻōpū ʻōpū koʻikoʻi.
Pehea e hana ai: E hoʻopaʻa i ka kinipōpō ma luna o kou poʻo, a kuʻi iā ia i ka papahele me ka paʻakikī e hiki iā ʻoe. Hopu iā ia ke kū hou a hana hou.
5. ʻO Dumbbell Overhead Lunge- Hoʻohui i kahi dumbbell ma luna o kou poʻo i ka wā o ka lunge, a manaʻo koke ʻoe i kahi chiseler nui. Ke hoʻololi nei ka ukana i kēlā me kēia luna, pono e hana pū nā mākala āpau i ke kino i mea e kau pono ai ke kaumaha ma luna ou. Hoʻokomo pū ia i kou kua a me ka puʻupuʻu, no ka mea ʻo ka poʻohiwi pūlou a me nā glute nāwaliwali e hāʻawi pū i ka ʻōpū ʻōhū.
Pehea e hana ai: Pono ʻoe i mau dumbbells medium / light-weight. E hoʻokuʻi iā lākou ma luna o kou poʻo, e neʻe i mua e hana i kahi kūlana lunge, hoʻomaha iki, a laila neʻe i kou wāwae i mua. E hele wāwae me nā wāwae ʻē aʻe, ma kēlā ala.
Inā he nīnau, e ʻoluʻolu e waiho i kahi ʻōlelo ma ka ʻāpana ma lalo a hoʻi mākou iā ʻoe.
