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E bale ʻoe e mahalo i nā hoʻoikaika kino ke ʻike ʻoe i nā pōmaikaʻi o ka noho i luna. Hiki iā ʻoe ke noʻonoʻo i ke kiʻi ʻana me ka hele ʻole i ka hale hoʻoikaika kino? ʻĀ, ʻo kekahi mau hoʻomaʻamaʻa maʻalahi e like me ka paʻi ʻana a noho i luna e hāʻawi iā ʻoe i kēlā keu pono me ka hoʻohana ʻole o nā lakohana. Akā ʻoiaʻiʻo, ʻaʻole hiki iā ʻoe ke hoʻokele e like me ka mea kūkulu kino nui a i ʻole ka haʻuki haʻihaʻi ʻia e ka hana ʻana i kēia mau hoʻomaʻamaʻa.
Pehea e hana pono ai i nā Cr Crunches?
Akā nō naʻe, hiki iā ʻoe ke leʻaleʻa i nā keu pono ʻē aʻe. ʻO ka mea mua, hiki iā ʻoe ke kani i kou mau mākala. Hiki iā ʻoe ke mālama i kāu mākia a me nā mākala i hana ʻia. Ma ka liʻuliʻu, hiki ke hoʻonui ʻia kāu pae ikaika. Manaʻo ka poʻe he nui nā crunches situp akā ʻano ʻokoʻa lākou.
Inā makemake ʻoe e noho kino ma ka hoʻolilo ʻana i ka manawa liʻiliʻi a me ke kālā ʻole, a laila ʻoluʻolu nā hoʻomaʻamaʻa e like me ka noho ʻana a me ka hoʻouka ʻana. Inā makemake ʻoe e ʻike e pili ana i nā pono o nā noho, heluhelu.
ʻAʻohe pono pono
ʻAʻole ʻoe e koi i kahi mea e noho ai i luna. ʻO kēia kekahi o nā keu pono o ka noho i luna a me ka hoʻoulu. Akā mai hoʻowahāwahā i ka mana o ka noho ma luna no ka mea ʻaʻole ʻoe e pono i nā lakohana e hana iā lākou. Maikaʻi kēia hana no kāu ʻāpana waena.
Nā ʻano ʻokoʻa
Ke hele a maʻa i ka hoʻolālā, hiki iā ʻoe ke hoʻāʻo lohi i kekahi mau ʻano like o ka hoʻoikaika like. Hiki iā ʻoe ke hoʻonui i ka ikaika a hoʻolilo i ka haʻuki i mea paʻakikī.
Pale i ka ʻeha hope
Hiki iā ʻoe ke pale i ka ʻehaʻeha inā ʻoe maʻa mau i kāu hoʻolālā. Ke ikaika a maʻalahi kāu midsection, hiki iā ʻoe ke pale i nā ʻeha a me nā hōʻeha ke hāpai ʻana i nā kaupaona.
Maikaʻi No Kou Torso
Ke hoʻopili nei kēia hana i kou ʻōpū, ʻoi aku ka maʻalahi o kāu midsection i kāu hana maʻamau i kēia hana. Maikaʻi kou kūlana a hoʻomaikaʻi ʻia kou ikaika. Hiki ke hana i nā hoʻomaʻamaʻa ʻē aʻe me ka maʻalahi ke maʻalahi ke kino.
Nānā Maikaʻi
ʻO kēia kahi keu pono o ka noho ʻana i luna. ʻAe ʻo kēia ka ʻāpana ʻoi loa. Ke noho ʻoe ma luna i kahi manawa maʻamau, hiki iā ʻoe ke hoʻi i ke ʻano inā hoʻopau ʻia nā mea ʻē aʻe e like me ka meaʻai i kahi ala olakino. E hoʻonui kēia i kou mau hiʻohiʻona a me nā pae hilinaʻi.
Hana i nā Pūʻulu ʻImi Hou
Kūpono kēia hoʻolālā i kou abs. Inā makemake ʻoe e nānā i ka wili ma ka ʻāpana waena, ʻaʻohe hana ʻoi aku ka maikaʻi e hoʻomaka koke. Ma waho o kou mau ʻōpū ʻōpū, neʻe pū kēia hana i nā mākala ʻē aʻe a puni. He mea ʻoi aku kēia no ka mea e komo ʻoe i nā hui ʻoi aku ka nui i ka hana ʻana i kēia hana.
ʻO ke olakino holoʻokoʻa
E hoʻomaikaʻi kou olakino holoʻokoʻa inā ʻoe maʻa mau i kāu hoʻolālā. Wahi a kekahi kumuwaiwai hiki i kahi ʻōpū puʻupuʻu ke hoʻonui i ka digestion pū kekahi. ʻO kēia paha kekahi o nā pono olakino o ka noho ʻana.
