Makemake ʻoe e kālai i kāu abs a lilo i ka paona? E hoʻāʻo i kēia mau hana kaua kaua

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Inā ua luhi ʻoe i ka hana ʻana i nā hana cardio kahiko no ka puhi ʻana i ka momona a me ke kūkulu ʻana i nā mākala, a laila pono ʻoe e hoʻāʻo e hana i nā hana kaula kaua, kahi hoʻomaʻamaʻa paʻakikī e hana ʻia me ka hoʻohana ʻana i nā kaula o ke kaula lōʻihi.

He aha nā hana hoʻouka kaua?

ʻO ke kaua kaula kaua kahi hoʻomaʻamaʻa kau waena kiʻekiʻe (HIIT). He paʻakikī kēia hana ikaika e hoʻonui i ka helu o kou puʻuwai a pili i ka hana ʻana i nā mākala āpau o ke kino luna.

maʻalahi nā keke lā hānau no nā keiki

Kūpono hoʻi kēia hana no ka poʻe makemake e puhi i ka momona a kūkulu i ka momona. Hele mai nā kaula i nā lōʻihi a me nā mānoanoa like ʻole a hiki ke nakinaki maʻalahi ʻia a puni kahi pou a hiki ke hana ʻia ma ka home a i ʻole ka hale hoʻoikaika kino.

Hana ka hana kaula kaua ma kēlā me kēia lima i kahi kaʻawale, a pēlā e kāpae ai i nā kaulike ʻole o ke kālai ʻana i nā mākala.

He aha nā keu pono o nā hana kaula kaua?

Maikaʻi ka hoʻoikaika kino no kou kino kiʻekiʻe a hana ma nā mākala o ka abs, hoʻi a me nā glute. Hiki iā ʻoe ke hana i kou kino haʻahaʻa ma ka hoʻopili ʻana i nā neʻe e like me nā lunges, nā lele a me nā squats e hana pū ana ma kou mau wāwae. Kūkulu pū ia nā mākala i kou poʻohiwi, kumu a me nā biceps. I kēia ala hiki iā ʻoe ke pale i kou kino luna a me lalo i hoʻokahi hele.

Ua hoʻopaʻa ʻia kahi noi ma 2015 i ka Ka Pai no ka ʻImi a me ke Kānana i ʻike ʻia he maikaʻi ka hoʻomaʻamaʻa ʻana i ke kaula kaua i ke komo ʻana i nā oblique kūwaho a me ke kuamoʻo erector ma o ka lumbar o ka iwi kuamoʻo.

Pehea e hoʻomāmā ai nā hana kaua kaua i ka momona?

ʻOi aku ka wikiwiki a me ka ikaika o ka hoʻomaʻamaʻa e kōkua i ke kuni ma waena o 300 a 350 mau calorie i kēlā me kēia hapalua hola. ʻAʻole wale ʻoe e kuni nei i nā calories akā hōʻano hou ʻia hoʻi kāu metabolism a hiki i 36 mau hola ma hope o ka pau ʻana o ka hana. ʻO kēia ka mea e puhi ʻoe i ka momona i ka hiamoe ʻana a i ka hana i ka lā aʻe.

Eia pehea e hoʻomaka ai me kēia ʻano o nā hana kaula kaua.

1. Nalu hawawa

ʻO nā nalu alternating kekahi o nā hana kaula kaua kaulana a kaulana hoʻi. Hana ʻia ka nalu maʻamau ma o ka hoʻohana ʻana i nā lima i kahi ala maikaʻi loa e nānā i kāu biceps.

Pehea e hana ai: Kū kiʻekiʻe me kou poʻohiwi a me kou mau wāwae i kahi kaʻawale. E paʻa i ka hopena o ke kaula i kēlā me kēia lima a pelu iki nā kuli a huki i kou poʻohiwi i hope. A laila e hahau i ka lima i luna e hana ana i kahi neʻe-like me ka neʻe ʻana a i kou lawe ʻana i ke kaula i lalo, e kuʻi i ka lima kū i luna i luna.

2. Nalu Plank Nalu Kahi

Kuhi kēia hana lima lōkahi i ka hana nalu i kou mau mākia nui, ʻo ia hoʻi ka hohonu, nā mākua e kākoʻo ana i kou mau ʻōpū transverse i ʻike ʻia ʻo nā mākala ʻōpū transverse.

ka waiū a me ka ʻeke maka turmeric

Pehea e hana ai: Noho i kahi papa kahi ke kaulike nei ma kekahi lima a hana i kahi nalu ʻaoʻao me ke kaula hakakā me kou lima ʻē aʻe. Huli a hoʻololi i ka lima ʻē aʻe. Pono e hāpai i kou lima akā hiki i ke kaula ke hoʻopā i ka honua.

3. Nā Nalu Nahesa Nalu Kaua

Hoʻoikaika kēia hana i nā mākala i hope, nā lima a me nā mākala o ka ʻōpū.

Pehea e hana ai: E kū me kou mau wāwae i kahi kaʻawale a me kou mau kuli hapalua squat. E kau i kou mau lima a paʻa i ke kaula i mua o kou kino. E lūlū aku i kou mau lima i waho a hoʻi i loko me ka wikiwiki e hana i kahi nalu ʻaoʻao i kuʻi ke kaula i kekahi i kekahi.

4. Nā kaulaʻi kaula

Hoʻokomo ka hana kaula slam i kou mau poʻohiwi, nā lima, hoʻi a me nā mākala abs.

nā māla kaulana o ka honua

Pehea e hana ai: E kū me kou mau wāwae i kahi kaʻawale a paʻa i kahi wēlau o ke kaula i kēlā me kēia lima. E kuʻi i kou mau lima i luna ma luna o kou poʻohiwi i ka tandem ke hoʻolōʻihi ʻoe i kou mau kuli a ala aʻe i nā wāwae. Mai kēia kūlana, pono ʻoe e lawe i ke kaula i lalo i ka honua ma ka ikaika piha a hana hou i ka hana.

5. Nā Pūkaʻina kaula

ʻO ke kāʻei kaula kaua kahi ala maikaʻi loa e nānā i kou mau poʻohiwi i ke kōkua ʻana i ka hoʻoikaika ʻana i nā mākala.

Pehea e hana ai: E hoʻomaka i ke kūlana squat. E hoʻopaʻa i ke kaula me kou mau lima a hana i hoʻokahi pōʻai me nā wēlau o ke kaula. ʻO ka mea mua, e hoʻomaka me ka neʻe ʻana i ka uaki a laila e huli i ka ʻaoʻao hema.

6. Nā Lele kaula kaua

ʻO nā lele kaula kaua kahi ʻano ʻē aʻe hiki iā ʻoe ke hoʻāʻo no kou kua āpau. He hana paʻakikī ia e hoʻoikaika ai i kou mauʻiʻo i hope.

Pehea e hana ai: Kuʻi i lalo a kuʻi i kēlā me kēia hopena o ke kaula me he mea lā e pīpī ana ʻoe i kou mau lima e like me nā ʻēheu. E kūlou iki kāu kuʻekuʻe i lalo.

7. Wili Lūkini

E hoʻokūkū kēia hana i kou mauʻiʻo e kūpaʻa ʻoiai ʻoe e hoʻohana ana i kou poʻohiwi a me kou mau lima e hoʻoluliluli i ke kaula. Hana maikaʻi kēia no nā mākala o kou ʻōpū, nā poʻohiwi a me nā lima.

Pehea e hana ai: Noho i lalo me kou mau wāwae i kulou iki a hopu i nā wēlau o ke kaula i kou ʻūhā ʻākau. E hoʻoluli iki, e hoʻi i hope i mea e hoʻokomo ai kāu kumu nui a paʻa pono kou kino. E hāpai i kou mau lima i luna a kowili i nā kaula ma kou ʻaoʻao ʻākau a laila huli i ka ʻaoʻao hema.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele