Haʻi'ōlelo na mea kino no ka pumping kīkala

Beautiful a ua kupaa lakou lākou kīkala pu ia e hoihoi i na kanaka i ka a me na wahine ka envious glances. Ua ili kekahi hoao a me ka appetizing ano, a me kekahi hoʻohune, a debilitating aʻo loaʻa iā ia nā uʻi roundness. Aka hoi, ma na makahiki, a ua noho ola haalele i kona naueue ole lākou kīkala shape a me ka attractiveness. Nolaila, pumping lākou kīkala ma kekahi mau makahiki, e e pohihihi seductive a me ka alluring.

Over manawa, na lākou kīkala lilo lākou elasticity ma muli o kaʻilihune aiʻano, sedentary Aloha Hawaii a me ka nele o ka hoʻokō. Wale regular aʻo a me ka hoʻokō 'ana i ka lākou kīkala emi ka waiwai o ke kālā, e hoopau i ka saggy a me flabby roundness. Aia E e nā kānaka kōkua hale haʻuki a me ka hoʻokō polokalamu maikaʻi loa ke hoʻololi i ka hoʻoikaika 'ana mawaho pepa.

Ke kanaka kino ua hoonohonoho i loko o ia i kekahi ano i ka gluteal Muscle ninoieo o ekolu papa. No laila, i hoʻokō 'oe pono e lńkou ia a pau. Best o nā Classes i paa i kela lā. No ka mea palena iki wā o ka loa ka hoʻokō hopena, e holo ma luna o haoʻa'āina (me ia iluna, a iho i lalo), kūikawā kino no inflating na lākou kīkala, e hele ana Paikikala, o Kepakailiula i kaula, pāʻani papaaina Hana a me ka badminton, eu?, Rollerblading, hau skating.

No ka inflating he nui gluteal nāʻiʻo i oi kupono hoounauna diverting wāwae hoʻi, a me ka meakino a me ka meaʻuʻuku Muscle hoʻokō ma ka wāwae neʻe i kaʻaoʻao. E noonoo i kekahi o na kino no na lākou kīkala emi ka waiwai o ke kālā ma ka hale, i loko o ka hana o ka a e ia i ka loa problematic hapa o ke kino a hiki i ke kanana nei:

1. E moe ana ma kona mauʻaoʻao, e kalele ana ma luna o kona kuʻekuʻe aku, he umi oe pono e hoala mai i ka uha mua no laila, i ka mea kiekie loa o ka wāwae ia laua i ke kahua hahi. Ma keia hihia i ke kuekue wawae mea poni i ka manamana. Ma hope o ka mea koi 'ia ka helu o repetitions hana ma ka luna he umi uuku springy ho'ēmi. A laila, i ka uha ua kuu iho la. Hoʻololi aoao a me 'oe i ka ia a me ka mea'ē aʻe wāwae.
2. E moe ana ma luna o kona opu, ua e kona chin i kona umauma (laeʻanuʻu ma ka aoao lima), e pono e kona i kou mau kuli i 90 degere, a hookiekie i ka wāwae i lohi. Iloko o keia hookoikoi, no ka inflating na lākou kīkala pono, e mālama pono ana i na wawae i pu a me kou mau kuli e hoopa iki i kaʻili kai. Kekahi kokoke loa i kahi o 10-14 'oe a.
3. E noho ana ma luna o nā kuʻekuʻe wāwae a me nā kuli hemo ma ka lima, e, e hoala mai i kou lima mai, a lawe ia hoʻi, hui mau lima. Hookiekie ana i ka puhaka, i ka papa ma ka pae ana o 10-15 kenimika, hana rotational ka neʻe 'ana. E haawe - 10 manawa i loko o kēlā me kēia ao ao.
4. E moe ana ma kou hoʻi me nā wāwae manao ma na kuli, punohu o ka pelvis hoʻokō mai i ka holo ana a me ka haule ana, akā, hiki mai hoopa aku i ka papahele kīkala. Kekahi kokoke ninoieo o umi repetitions.

Good nana e kokua mai exertion, e ho okŘkohukohu no inflating na lākou kīkala. Hoikehonua, ka hana e kaumaha ana i ka likeʻole ma o na mea paahana, e hoʻoikaika i ka kinona o nā wāwae a me nā'ūhā. Ua steppers, wahi Bike, Makamae, a me ellipsoids. Lālau mai ma luna o kekahi o ia mau mea, he mea pono e hoʻomaopopo i ka mea wale kahua hoʻonohonohoʻana haʻawina a me nā pono no kou kino e haawi aku kekahi 'hualoaʻa i loko o ka mahina.