Nā ala e puhi ai i nā 1000 calories ma ka hale haʻuki

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ʻO ka puhi ʻana i nā calorie he 1000 i ka lā ma ka hale hoʻoikaika kino ʻaʻole ia he hana maʻalahi, akā me ka hoʻolaʻa ʻana a me ka ikaika, hiki ke hoʻokō ʻia. ʻ statelelo ka poʻe loea i ka nui o nā calorie i hiki ke puhi ʻia e pili ana i ka paona o ke kanaka a me kona pae hoʻoikaika kino. Aia nō ia i ka pae ikaika a me ka manawa i hoʻolilo ʻia i ka wā o ka hoʻoikaika kino.

Ma ka hale hoʻoikaika kino, hiki iā ʻoe ke hana i nā hoʻoikaika kino i ka manawa hoʻokahi a i ʻole wāwahi iā lākou i nā ʻano like ʻole e pili ana i kou kino a me ka hiki. Inā makemake ʻoe e ʻike pehea ʻoe e hana nei, e mālama i kahi hōʻoia ma ka helu o ka puʻuwai a me nā calorie, kūpono ke kau ʻana i kahi monitor.

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KA HANA ANA I KA MEA KAUMA I HIKI I KA HALE

Nīnau kekahi i kēia nīnau maʻamau - Inā hiki iaʻu ke puhi i nā 1000 calories i kahi hoʻolālā, pehea wau e pōmaikaʻi ai?

E nalowale koke kāu momona momona a hoʻonui ia i kāu pae kūleʻa. Kōkua kēia i ka hoʻonui ʻana i kāu pae palekana.

ʻIke paha ʻoe i kahi paona momona i loko o 3,500 calories? No laila, inā hiki iā ʻoe keʻoki iki i ka calorie, hiki iā ʻoe ke hōʻā koke i kahi keu he 1000 calorie i ka lā ma ka hale hoʻoikaika kino.

Eia kekahi o nā ala e puhi ai i ka 1000 calories i ka lā ma ka hale hoʻoikaika kino e hōʻemi kino:

Kāpena hale

ʻO ke ala ʻoi aku ka maikaʻi e lilo ai ka kaumaha ma o ka cardio. Hoʻopili ʻia kēia ʻano hoʻoikaika kino i kou puʻuwai a kiʻekiʻe i kou kiʻekiʻe ikehu. Ke hele nei i ka wikiwiki a i ʻole ka holo ʻana ma ka papa hana he 30 mau minuke hiki ke hōʻā iā ʻoe ma kahi o 1000 mau calorie i kēlā lā i kēia lā ma ka hale hoʻoikaika kino.

Paikikala

Ke holo kaʻa holoʻokoʻa ʻoe ma mua o 20 mau minuke i ka lōʻihi, hiki iā ʻoe ke puhi ma kahi o 1000 mau calorie i hoʻokahi lā ma ka hale hoʻoikaika kino. ʻO ke kaʻa paikikala kekahi o nā ala wikiwiki loa e hōʻemi i ka kaumaha. Eia nō naʻe, ʻaʻole maikaʻi ke kaʻa paikikala ma hope o kou hana ʻana i ka treadmill no kou mau wāwae, no ka mea hiki iā lākou ke ʻeha i ka lā aʻe.

Pāholo

E lilo i ka wikiwiki me ka wikiwiki, hoʻāʻo i kou lima ma ka mokomoko. No nā wahine, paʻakikī ka mokomoko, akā ʻaʻole hiki ʻole. Hiki i ka pahu mokomoko no 15 mau minuke ke lilo iā ʻoe ma mua o 700 nā calorie. He mea nui e hoʻomaopopo e hōʻoia ʻoe i kou hanu ʻana i kēlā me kēia manawa ke hāpai aʻe i kou mau lima i ka pahu.

Lele Lele

ʻOi aku ka maʻalahi o ka lele ʻana o ke kaula lele i mua o nā hana i haʻi ʻia ma luna. ʻO ka lele mau ʻana i nā kaula e kōkua iā ʻoe e puhi i 1000 mau calories i ka lā. ʻO kēlā me kēia lele āu e lawe ai, e hoʻopaʻa i kou ʻōpū e loaʻa iā ia he abs toned.

ʻO Squats

ʻAʻole ʻāpana keke ka Squats i ka wā e lilo ana ka kaumaha. Inā makemake ʻoe e puhi i nā mea ʻoi aku ma mua o 1000 o ka calories ma ka hale hoʻoikaika kino i kēlā me kēia lā, e hana i kahi ʻekolu mau squats E kōkua ia i ka puhi ʻana i ka momona ma ka ʻaoʻao haʻahaʻa o kou kua a me kou mau ʻūhā.

Lunges

ʻO ka leha ʻana no ka palena iki o 15 mau minuke i ka lōʻihi e hoʻonui ai ʻoe iā ʻoe ma mua o 1000 mau calorie. ʻIke pū ʻia nā lepe e hōʻemi i ka momona a puni kou pūhaka, inā ʻoe e kaumaha iki ma laila.

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Holo Ski

Hiki ke leʻaleʻa i ka Ski ke hele ʻoe i ka hau. Ke lele skiing ma nā mīkini ma ka hale hoʻoikaika kino, ʻaʻole leʻaleʻa ia. ʻO ke ala ʻoi loa e puhi ai i nā 1000 calories ma ka hale hoʻoikaika kino ʻo ia ka ski no 20 mau minuke ma ka pae mau o 5.

Aerobics

E puhi i nā calorie i ka wikiwiki, ʻo ke aerobics ke ala e hoʻomaka ai i kāu papahana hoʻemi kino. Hiki iā ʻoe ke lilo maʻalahi ma mua o 1500 calories me kahi hoʻolālā 30 mau minuke aerobics.

Lawe Hewa

Hoʻā i nā kalepona ma ka paila ʻana i ka hao. Lawe i nā kaupaona i ʻoi aku ma mua o 2 kgs i kūpono no nā wahine i hoʻomaka. ʻO ka nui o ke kaupaona āu e hāpai ai, ʻo ka ʻoi aku ka maikaʻi o ke kūkulu ʻana i nā mākala a hoʻēmi i ka momona.

Aʻo Kaapuni

Ke komo nei ʻoe i loko o ka hoʻomaʻamaʻa kaapuni, hiki iā ʻoe ke puhi i nā mea ʻoi aku ma mua o 1000 o nā calories e lilo ai ka paona. Hana i ka hoʻomaʻamaʻa kaapuni i nā hui ma ke keʻena haʻuki e loaʻa ai ka hoʻoulu e lilo i 1000 mau calorie.

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