Nā ala maʻalahi e kiʻi i ʻeono pack abs

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ʻEono pack abs, ʻaʻole ia he mea kupanaha wale nō? Ma hope o ka ʻike ʻana i nā mea hana ke hoʻokani nei i kā lākou abs pack ʻeono, makemake ka hapa nui i kā lākou iho huina abs. ʻOiai ʻo ka hapanui o mākou ʻaʻole ʻike pehea e loaʻa ai i ʻeono pack abs a pehea e hana ai i ʻeono pack abs. ʻO kēia kahi mea he paʻakikī ke kiʻi ʻana i ʻeono pack abs.

I kēia ʻatikala e kamaʻilio mākou e pili ana i ka hana ʻana i ʻeono ʻeke a a pehea e loaʻa ai i ʻeono pack abs i hoʻokahi mahina. ʻAʻole hiki iki kēia akā i ka ʻoiaʻiʻo he maʻalahi ke kiʻi i ʻeono pack abs i hoʻokahi mahina. ʻO nā ʻōlelo aʻoaʻo aʻe a me nā hoʻolālā e kōkua iā ʻoe pehea e loaʻa ai i ʻeono pack abs i hoʻokahi mahina.

ʻAi - E hana i ʻeono pack abs i loko o hoʻokahi mahina, ʻo ka mea mua āu e dp ai e ʻoki ʻia i ka pau ʻana o ke kō a hahai i kahi papaʻai koʻikoʻi. Pono ʻoe e mōhai iki inā makemake ʻoe i ʻeono pack abs i hoʻokahi mahina. Pono kāu papaʻai i nā protein he nui e like me ka soya, tofu a me ka moa. Mai ʻai i ka meaʻai me ka momona a me nā mea momona i loko. ʻO kēia kahi ala pehea e kiʻi ai i ʻeono pack abs i hoʻokahi mahina.

Koi Cardio - ʻO ka loaʻa ʻana o ʻeono pack abs i loko o hoʻokahi mahina, ʻaʻole ia he ʻōlelo hoʻomākeʻaka. Pono ʻoe i ka hoʻolaʻa nui a me ka hana ikaika. Pono ʻoe e hoʻokahe i ka nui o ke kaona ma mua o ke komo ʻana i ka toning o kou mauʻiʻo ʻōpū. I mea e hōʻemi ai i ke kaumaha pono ʻoe e hana i kekahi ʻano o ka hoʻoikaika kino cardio i kēlā me kēia lā me ka ʻole o ka holomua. ʻO ka hola o ka cardio kahi mea pono nāu e hōʻemi ai i nā momona momona. ʻO kēia ka ʻanuʻu mua pehea e loaʻa ai i ʻeono pack abs i hoʻokahi mahina. Pākuʻi paha ʻo Cardio i ka holo ʻana, ka hele wāwae wikiwiki ʻana, ka heʻe ʻana, ka hulahula a ʻoi aku.

Crunches - He hopena kupaianaha ko Crunches ma ka abs. Hana i nā crunches he 50 o nā ʻano like ʻole i kēlā me kēia lā no ka mahina s a e ʻike ʻia kāu ʻeono pūʻolo. Kōkua nā Crunches i ke kani ʻana i nā mākala o ka ʻōpū a loaʻa ka hopena maikaʻi i ke kino. Nui a hewahewa nā ʻano crunches e like me ka hapalua crunch, nā crunches kaulike a pēlā aku. ʻO Crunches kāu pane no ka loaʻa ʻana i ʻeono pack abs i hoʻokahi mahina. Me nā crunches pono ʻoe e hana i kahi kau iki. ʻO ke kau ʻana o nā mākala e kōkua pū i ka hoʻomaha ʻana i ke kino ma hope o ka hoʻoikaika a me ke kani o nā mākala.

Hale haʻuki - ʻO ka hale hoʻoikaika kino ikaika a hoʻomaʻamaʻa kekahi mea ʻē aʻe hiki iā ʻoe ke hana e kiʻi i ʻeono pack abs i hoʻokahi mahina. ʻO nā mea āu e pono ai e hoʻomaʻamaʻa ma lalo o kahi mea hoʻomaʻamaʻa hoʻoikaika kino a me ke kumu aʻo hoʻoikaika kino no ka mahina holoʻokoʻa. ʻO ka maʻamau, inā pono ʻoe e hana i ʻeono pack abs i hoʻokahi mahina pono ʻoe e hoʻomaʻamaʻa no ʻelua mau manawa i ka lā no 2 mau hola. I loko o ka hoʻomaʻamaʻa gym e nānā lākou i kāu abs akā e hoʻokau lākou iā ʻoe i ka hoʻomaʻamaʻa no nā ʻāpana kino ʻē aʻe i like ka symmetrical a maikaʻi ʻole o kēlā me kēia mea. ʻO ka hoʻomaʻamaʻa gym kahi koho maikaʻi loa loa e kiʻi i ʻeono pack abs i hoʻokahi mahina a ʻo kahi mea āu e hana ai e mālama iā ia ma hope.

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