5 ʻano o ka hahau ʻauʻau ʻana a me ko lākou pono pono olakino

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ʻO ka ʻauʻau kekahi o nā hana hoʻoikaika kino-hoʻoliʻiliʻi maikaʻi loa. ʻO kahi koho ʻē aʻe no ka hale hoʻoikaika kino, ʻo ka hoʻolilo ʻana i kekahi manawa i ka wai auau hiki ke pōmaikaʻi nui iā ʻoe. Me ka nānā ʻole i ka makahiki a i ʻole ke akamai, hāʻawi ka ʻauʻau i nā pono olakino he nui. Ua hōʻike ʻia nā noiʻi ʻana ʻo ka ʻauʻau kekahi o nā hoʻōla kūpono loa no ke koʻikoʻi a me ka haunaele o nā mākala. Pili ia i ka neʻe ʻana o kou kino holoʻokoʻa a loaʻa nā ʻano o ka hoʻoikaika kino ^[1] .

pehea e wehe koke ai i nā wahi ʻeleʻele ma ka maka

Hiki i ka ʻauʻau ʻana no hoʻokahi hola ke ʻāʻā ma kahi o 500 mau calorie, ma muli o ka ʻoiaʻiʻo he 800 mau manawa ka nui o ka wai ma mua o ka nui o ka ea. Pono kēia i kou mau mākala e hana keu, ke puhi nei i kēlā mau calorie. Hiki i ka ʻauʻau maʻamau ke kōkua i ka mālama ʻana i kou olakino noʻonoʻo a me ke kino ^[elua] .

Nā pono o kaʻauʻau ʻana

ʻO ka puhi ʻana i nā caloriu e like me ka holo ʻana, kōkua ka ʻauʻau ʻana iā ʻoe e lilo i kekahi kaupaona me ka loaʻa ʻole o nā hopena ʻē aʻe i kou hono a me nā iwi. He mea maikaʻi loa ka ʻauʻau no kou olakino ʻoiai he hana kūpono ia no kou kino holoʻokoʻa, kōkua i ka pohō kaumaha, hoʻomaikaʻi i ka ikaika o ka iwi a me nā mākala, kākoʻo i kou olakino noʻonoʻo, a kōkua iā ʻoe e hiamoe maikaʻi ^[3] .

Ma waho o kēia mau mea, pono ka hoʻoikaika kino no kou olakino cardiovascular, kūpono no nā mea maʻi arthritic, hiki ke lilo i mea maikaʻi no nā poʻe e loaʻa ana i ka hānō a aʻo ʻia no nā wahine hāpai. Hiki i ke ʻauʻau ke kōkua i nā keiki me ka lolo liʻiliʻi ʻoiai e hoʻomaikaʻi ana i kā lākou hana kaʻa. ʻO ka hoʻomaikaʻi ʻana i kou loli a me ke hoʻonohonoho ʻana o ke kino, hiki i ka ʻauʻau ke hoʻohaʻahaʻa i nā pae triglyceride, keu hoʻi i ka poʻe ʻelemākule. Ua ʻōlelo ʻia nā noiʻi ʻana hiki i ka ʻauʻau ke hoʻonui i ka neurogenesis pū kekahi ^[4] .

I kēia manawa hāʻawi ʻia ʻoe i kahi ʻike i nā pōmaikaʻi holoʻokoʻa i hiki ke loaʻa i kou olakino a me kou olakino kino, e nānā i nā pono i hāʻawi ʻia e nā ʻano ʻano ʻauʻau ʻauʻau kikoʻī.

E heluhelu pū nō hoʻi: 10 keu pono maikaʻi o ka ʻauʻau ʻana āu e ʻike ai

Nā ʻano o ka hahau ʻauʻau ʻana a me kā lākou pono

Mai ka hoʻomaikaʻi ʻana i kou ikaika i nā mākala i kou olakino puʻuwai, hiki i ke ʻauʻau ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino ma nā ʻano like ʻole. Ma aneʻi, e nānā mākou i nā ʻano ʻelima ʻano ʻē aʻe o ka ʻauʻau ʻauʻau a me ka pono olakino kikoʻī e loaʻa iā ia. ʻO nā hahau ʻauʻau e ʻimi ʻia i loko o ka ʻatikala o kēia manawa ka freestyle stroke, butterfly stroke, backstroke, breasttroke and sidestroke ^[5] .

1. Pā ʻaʻa manuahi

Pehea e: ʻO ke ʻano maʻamau o nā ʻauʻau ʻauʻau, ʻo ka hahau freestyle koi iā ʻoe e mālama pololei i kou kino. Pono e hoʻohālikelike ʻia kou mau hanu i ka laina i kāu hahau ʻana, e waiho ana i kou poʻo i ka ʻaoʻao i mea e hanu ai i nā wā paʻa. A laila, pono ʻoe e keʻehi ikaika me kou mau wāwae a ma kahi ʻē aʻe, ʻo kou mau lima pū kekahi - e lawe ana i kekahi lima i ka wai ke kū aʻe ka lima ʻē aʻe i kēlā ʻaoʻao. ^[6] .

Ke kōkua o: Kāhea ʻia nō hoʻi e like me ke kolo mua, manaʻo ʻia ka hahau kūʻokoʻa ʻo ke kaukau ʻoi loa a me ka maikaʻi loa o ka ʻauʻau ʻana. Hāʻawi ia i kou kino āpau i kahi hoʻolālā ma muli o ka neʻe ʻana o nā lima a me nā wāwae e pono ai. Hoʻohana ka kaila i kou mau lima a me kou mau wāwae a me ke kūʻē ʻana mai ka wai e hana maikaʻi i kou mākala. Hoʻohana ia i kāu kumu, nā lima, ka ʻāʻī, nā poʻohiwi, ka umauma, ke kua o luna, a me nā wāwae. No laila, hiki ke ʻōlelo ʻia ʻo ke kolo kolo kōkua i nā kani o kou kua a hoʻoikaika i kou mau ami - ma ka hāʻawi ʻana iā ʻoe i ka hoʻoikaika kino holoʻokoʻa a me ka leo i luna. ^[7] .

Inā kaupaona ʻoe ma waena o 55-60 kg, e puhi paha ʻoe i nā kaloka 330. A, inā kau kaupaona ma waena o 65-70 kg, hiki iā ʻoe ke puhi i 409 calories ke hana ʻoe i ka hahau no ka hapalua hola.

2. Puʻupuʻu pepe

Pehea e: ʻO kekahi o nā kuʻikuʻi paʻakikī, hana ʻia ka pēpē butterfly e ka ʻauʻau ʻana ma kou umauma me nā lima ʻelua e neʻe like ana. ʻO ia, pono ʻoe e hāpai i kou mau lima ʻelua ma luna o kou poʻo i ka manawa hoʻokahi a laila, kaomi i lalo i ka wai a hoʻoikaika i kou kino i mua me ka hoʻohana ʻana i kou mau lima. E neʻe ana kou mau wāwae i ka neʻe o ka dolphin, ʻo ia kou mau wāwae e kū pololei a paʻa pū ke kīkī ʻoe iā lākou ^[8] .

Ke kōkua o: Pono ka hahau butterfly iā ʻoe e hoʻohana i kāu kumu. Ma ka hoʻohana ʻana i ka ikaika o kou ʻōpū, pono ʻoe e hoʻokūpaʻa i kou kino i mea e loaʻa ai ka neʻe ʻana o ka rhythmic. Ke pili pū nei kou kino luna, kōkua ka hahau i ka hoʻonui ʻana i kou mau lima, ka umauma, ʻōpū, a me nā mākala hope. Ke koi nei kēia i ka neʻe ʻana o kou mau lālā a me kou kino, hiki i ka hōʻeha ke hoʻomaikaʻi i kou kū a me ka maʻalahi. I nā huaʻōlelo ʻē aʻe, kōkua ka hahau ʻōpala i ka hoʻoikaika ʻana i kāu kumu a me kou kino kiʻekiʻe ^[9] .

ʻO ka hana ʻana i ka hahau butterfly no ka hapalua hola hiki ke kōkua i ke puhi ʻana i nā calories he 330 inā kau kaupaona ma waena o 55-60 kg. 409 calories no kahi kanaka 65-70 kg a me 488 calories no kahi 80-85 kg kanaka ^[9] .

3. Backstroke

Pehea e: E like me ka hahau kolo, koi ka backstroke iā ʻoe e hoʻohana i kou mau lima a me kou mau wāwae. ʻO ka ʻokoʻa wale nō ke moe ʻoe ma kou kua a lana ma kahi o ke alo i lalo i ka wai. ʻOiai e hoʻomaka ana i ka hahau, pono wale kou mau māmā i ka ʻili a pono nā mea āpau ma lalo o ka pae wai. E mālama pono i kou kino i ka hiki ke ʻauʻau a keʻehi me kou mau wāwae i ka manawa e hāpai mau ana i hoʻokahi lima i ka manawa. E hoʻihoʻi i kou mau lima i loko o ka wai i ka piʻo kū i ka ʻae ʻia e huki ʻia ka wai i lalo i kou kino e ʻae iā ʻoe e holo i mua. ^[10] .

Ke kōkua o: Kōkua kēia hahau i ka hoʻolōʻihi ʻana i kou iwi kuamoo, a e hoʻolōʻihi iā ʻoe i mea ke nānā aku a mālama i ke kūlana kūpono. Kōkua pū ia i ka toning ʻana i nā mākala ma kou poʻohiwi, nā wāwae, nā lima, ka ʻū, a me ka ʻōpū. E like me ka backstroke koi ʻana i ka neʻe o kou pūhaka, kūpono kēia ʻano hahau no ka poʻe e noho no nā hola lōʻihi ma ka hana a home paha. Kōkua ka backstroke i ka puhi ʻana i ka nui o nā calorie ^[7] .

ʻO ka hana ʻana i ka hahau no ka hapalua hola e puhi ana iā ia he 240 calories inā kau kaupaona ma kahi o 55-60 kg a me 355 calories no ke kanaka kaupaona 80-85 kg.

ʻO ka ʻaila lauoho maikaʻi loa e ulu wikiwiki ai ka lauoho

4. Breasttroke

Pehea e: No ka hana ʻana i ka umauma, pono ʻoe e hoʻoneʻe i kou mau wāwae ma ke ʻano like me ke kī o ka palaka kahi e kulou ai kou mau kuli a kīkiʻi ʻoe ma lalo i ka wai. Ke hoʻomaka nei i ka pae o ka umauma, neʻe kou mau lima i hoʻokahi hahau a pahu i ka wai. Koi aku kēia i kou poʻo e holo i waho o ka wai, e ʻae iā ʻoe e hanu. ʻAʻole kumu ʻo Breaststroke iā ʻoe i lalo i lalo a me nā ʻāʻī ^{[umikumākahi]} .

Ke kōkua o: E like me ke kaila hahau e koi ai iā ʻoe e hoʻohana i kou mau wāwae ma mua o kou mau lima, kōkua ia i ka hoʻomaikaʻi ʻana i nā mākala o ka wāwae. Kōkua ʻo Breaststroke i ka maikaʻi o ka hana ʻana o nā mākala o kou wāwae a hoʻokala i kou mākala hope. ʻAʻole ia he mea e hōʻeha ai i kou poʻohiwi, ʻokoʻa ka ʻano o nā hahau ʻē aʻe. He mea maikaʻi ka hahau no kou mau mākia umauma a kani i kou kua i luna a me nā trisep ^[12] , ^[13] .

ʻO ka hana ʻana i ka umauma no ka hapalua hola hiki ke hoʻopau i ka 300 a i ka 444 mau calorie e pili ana i kou kaupaona.

5. Sidestroke

Pehea e: Koi ʻia ʻoe e ʻau i kekahi ʻaoʻao i kahi e moe ana i lalo (ma kāu ʻaoʻao). E hoʻohana ʻia nā lima e like me ka hoe, me ka pono e ʻaneʻane e hoʻomaha i ka neʻe ʻana o ka lima hema a ʻo ka hope. E neʻe ana kou mau wāwae i nā ʻaoʻao ʻē aʻe me nā wāwae i kūlou, a pololei i ka hui pū ʻana. I mea e wikiwiki ai ka neʻe ʻana o nā wāwae, wehe i nā wāwae ākea e hāʻawi i kahi hou aku ^[14] .

Ke kōkua o: Hāpai ka sidestroke i kou kino e like me ka mea e hiki ai ke hoʻonui i ka hoʻomanawanui. ʻAʻole ia e luhi i kou mauʻiʻo e like me ka hana ʻia me ka hoʻoikaika liʻiliʻi. ʻAʻole ia e ʻae i ke kaomi nui ma luna o kou poʻohiwi, kuli, a me ka ʻaoʻao haʻahaʻa. Kōkua ia i ka hoʻomaikaʻi ʻana i kou hanu ʻana a me ka ikaika a me ka hoʻomanawanui o nā mākala ^{[umikumālima]} .

ʻO ka hana ʻana i ka hahau ʻaoʻao no ka hapalua hola e hoʻopau ana ia i nā calories he 236 inā he 55-60 kg kou kaupaona ʻana, 280 nā kalikō inā kau kaupaona ʻia ʻo 70-75 kg, 327 mau calori ke kaupaona ʻia 80-85 kg, a me nā 372 calories inā kau kaupaona 90-95 kg .

Ma kahi palapala hope loa ...

Hoʻohui i waena o nā kaila hahau ʻokoʻa, i mea e loaʻa ai kahi hoʻoikaika kino holoʻokoʻa a hōʻalo i ka luhi ʻana me ka hana hoʻoikaika leʻaleʻa. ʻO ka ʻauʻau ʻana me kahi nohona olakino e hoʻopili ana i ka papaʻai kūpono a kaulike ke pane hope loa no ke olakino maikaʻi. I kēia manawa ke ʻike nei ʻoe i nā keu maikaʻi i hāʻawi ʻia e nā ʻauʻau ʻokoʻa, e hele a ʻike i kahi wai ʻauʻau. E lilo ia i pōmaikaʻi maikaʻi ʻia nāu, no ka noʻonoʻo ʻana i ka wela wela ma waho!

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