Nā hana 7 kiʻekiʻe e kōkua ai iā ʻoe e hemo i ka momona o hope

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Hilahila paha ʻoe i ke komo ʻana i nā kapa pākeke a i ʻole nā ​​lole backless ma muli o ka momona o hope? Inā ʻae, a laila hilinaʻi iā mākou ke ʻōlelo mākou ʻo ka hapanui o nā wahine i kēia mau lā ke kū nei i ka pilikia o ka huehue hope. E hoʻomau i ka heluhelu ʻana i kēia ʻatikala e ʻike hou aʻe e pili ana i nā exrcises i hiki ke kōkua iā ʻoe e pakele i ka momona o hope.

ʻO kekahi mau mea e like me ka noho ʻana no nā hola lōʻihi i mua o ke kamepiula, ka nele o ka manawa i ka hoʻoikaika kino, nā ʻano maikaʻi ʻole, a pēlā aku, hiki i ka hōʻiliʻili ʻana o ka momona ma ka ʻaoʻao hope. Hiki i kēia ke hoʻololi i ke kūlana o kekahi a alakaʻi i nā pilikia nui i hope.

ʻO ka mea pōmaikaʻi, ʻo kēia kekahi o kēlā mau pilikia i hiki ke mālama ʻia me ke kōkua o nā hoʻoikaika i hoʻolālā ʻia. Pono e hoʻokomo i nā hana hoʻoikaika i pahuhopu i nā mākala hope i ka hana hoʻoikaika i kēlā me kēia lā e noi i ka adieu e hoʻihoʻi i ka momona.

I kēia lā, ua mālama mākou i kahi papa inoa o 7 ʻoi loa nā hana momona-busting i hiki ke kōkua iā ʻoe e hemo i ka momona o hope no ka maikaʻi.

E hoʻāʻo i kēia mau hoʻomaʻamaʻa pono uber e hoʻihoʻi i ke kani maikaʻi āu i makemake ai.

Hoʻomaopopo: Inā ua ʻeha ʻoe i kahi ʻeha a ʻeha paha i kēia manawa mai kahi olakino, a laila pono ʻoe e nānā me kāu kauka a me kahi mea aʻo ma mua o ka hoʻomaka ʻana i kahi hana hou.

1. Hoʻolālā Mīkini Holo:

ʻO ka hoʻomaʻamaʻa mīkini e hoe ana kahi cardio-blasting cardio e pono e hoʻopili ʻia i kāu hana i kēlā me kēia lā me ka ʻole o ka maikaʻi. E hana i kēia hoʻoikaika kino, pono ʻoe e paʻi i ka hale hoʻoikaika kino. Akā hilinaʻi iā mākou, pono kēia hoʻomaʻamaʻa i kēlā me kēia mea, keu hoʻi inā makemake ʻoe e hemo i ka momona momona. ʻO ka ʻoiaʻiʻo, ʻaʻole ʻo ka momona o hope wale nō, maikaʻi pū kēia hoʻolālā no ka hoʻoikaika ʻana i kou haʻahaʻa a me ke kua i luna.

2. hoʻoikaika kino TYI:

Hiki ke hana maʻalahi ʻia ka hana TYI mai ka hōʻoluʻolu o kou home. He moena hoʻoikaika kino wale nō kāu e pono ai. E moe i lalo i ka moena e kū pono ana i ka papahele a hoʻolōʻihi i kou mau lima ma luna o kou poʻo a hoʻonoho i kou kino i ke ʻano o nā huapalapala T, Y a me wau.

3. Pākuʻi me ka hāpai lima:

Maikaʻi kēia mana o ka papa no ka momona o ka momona ma ka hope a me ka hoʻoikaika ʻana i nā mākala hope. ʻOi aku ka maʻalahi o ka hoʻokō ʻana i kēia hoʻolālā. ʻO ka mea mua, e kiʻi i ke kūlana plank maʻamau a laila e hāpai i kou lima hema i kahi ala e like ai me ka papahele. A laila, e hana hou i ka mea like me ka lima ʻākau. Hana i kēia i kēlā me kēia lā no kahi kua hoʻihoʻi ʻia.

4. huki Up:

ʻOi aku ka maikaʻi o ka huki ʻana i kou kino o luna. ʻO kēia hana momona-momona e kōkua iā ʻoe e loaʻa i kahi kino i kuni maikaʻi ʻia, hoʻomaikaʻi i kou kū a me kou ahonui. ʻO kēia hoʻoikaika ʻana e kāpae i ka momona o hope wale nō ka mea āu e pono ai.

wahine libra leo kāne

5. Nā Kickback Tricep:

I ka wā e hemo ai ka momona o hope, hiki i nā trickep kickbacks ke hōʻoia he maikaʻi loa. E koi ʻoe i nā dumbbells e hana i kēia hoʻoikaika kino. ʻO ka mea mua, kūlou i kou kino i mua ma ka mālama pololei ʻana i kou kua a kūlou iki nā kuli. A laila, ʻoiai e paʻa ana i nā dumbbells, e kī i kou lima a hoʻi mai. E hana hou i kēia i kēlā me kēia lā no nā hopena koke.

6. Pushups:

ʻAʻole hiki ke hoʻopau i kahi papa inoa o nā hana me ka ʻole o ka haʻi ʻana i kēia ʻano hana maikaʻi loa no ka momona o hope. Hoʻokomo i kēia hoʻolālā momona-momona i kāu hana hoʻoikaika i kēlā me kēia lā e kani i kou poʻohiwi a lilo i ka momona momona.

7. Nā lālani kūpono:

Manaʻo ʻia ʻo nā lālani kūpono he kūpono loa i ka kipaku ʻana i ka momona o hope. Kuhi kēia ʻano hoʻoikaika i ka ʻaoʻao i luna o luna, nā biceps a me nā poʻohiwi. Hana maikaʻi ia ke hana ʻia me nā dumbbells a ke hana ʻelua mau manawa i kēlā me kēia lā.

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