Kauoha aku la i no na wawae a me lākou kīkala: He poʻe o nā kino, a me ka hōʻike manaʻo i ka laulā o

I ka neʻe 'ana e hoʻohui i ka maikaʻi kauoha aku la i no na wawae a me lākou kīkala? Kino i ka ikaika a me ke ahonui, i maʻa i ka regular nā malihini hale haʻuki, mai i mau ai ka 'poe ola, a me ka appreciable hooko - wāwae koe loa problematic wahi no pumping, no laila, heʻike mau, a me ka Hoʻololi' hoʻokō E e hoʻohuiʻia nā kumu o ka Yoga, a io Pilato la. Mākou e kaumaha aku i ka piha huahelu papahana e alakai Amelika hola coaches.

koa III

He He Classic Yoga kulou, i ua? Aeiiaiaoaony e hoʻomaka i kekahi luna paha superset nona ma nooaai? Na nāʻiʻo uha a me Main. Kou pule kauoha no nā wāwae e e hiki aku mana ina e hookui aku i kēia mea neʻeʻana i loko o ka ninau kūmau. "Warrior III" e leie aku,ʻaʻole wale e tighten na nāʻiʻo o problematic wahi, mai ka pūhaka i lalo, akā, no hoi e malama i Muscle leo i loko o ka ahakanaka.

• Kū me ko oukou mau wawae i kahi hookahi. A laila, E hapai i kou uha hema, huki i ka sock, a lawe aku i ke kino kaumaha ma luna o ke koena ku i pololei akau wāwae. E hoomau i ka hoala mai i ka uha hema, a malalo o ka poo a me ka torso like loa a ke kinoʻano he pololei papamoe laina mai ke poo a hiki i na wawae. E mālama i kou mau lima ia laua ma na aoao. Ke komo i ka ABS a me ka mālama pono ana i ka hema'ūhā, kukuli, mau pale a me nā manamana nō ma luna o ka mea ia laina. E nohoʻoukou i loko o keia kulana, e nana ana ilalo, a me ka malama ana i kou kua e like me ka pololei i hiki. He mea nui i ua ole straightened loa ke kuli akau; ke kikowaena o ka umekaumaha e hina ma ka waena o ka wāwae. E mālama i ka ho oweliweli no elima breaths, a laila, e hoʻi lohi i ke kū wahi.
• Hoʻololi i ka wawae a me 'oe.

Squatting "noho"

Inā 'oe e hoihoi i kauoha aku la i no na wawae a me ka'ūhā, a no ka mea e ole pono dumbbells a me nā mea lele, e lohe a hiki i kēia mea hoounauna. Squatting "noho" Ua hoi he kanaka maoli o ka Yoga, mai e pono ai kekahi hou lako a pan no ka mea. Ma ka kekahi lima, ina oe i ma kou fingertips ka loa maʻamau noho, e lawe mai i kēia squat mea he uuku maʻalahi.

• Ho omaka ma ka lawe ana i ke kū kulana me kona kua i ka noho ( 'oe ke hana ole ia), kona mau wāwae ma luna o ka laula o ke kāʻei. Balancing i ke kino kaumaha ma luna o kou mau kuʻekuʻe wāwae, huki i kou opu, a lena i ka torso mua ana lohi hakumakuma, ke kīkala a me lākou kīkala ma ke ala e hiki aku o ka noho hookolokolo. Pau pono ma mua oe i noho i lalo, a laila, e hoʻi i ke kū kulana, mai hoopoina i ke kanana nei nāʻiʻo hae ma ka hookoikoi.
• Hana ekolu e puhi ia o 10-15 repetitions.

Keʻa lunge maʻano

Lunges - he Classic ka uku no ka slimming iho, akā, e mau loa monotonous, a hiki i boredom no ka poe i aloha aku i ka hōʻeuʻeu neʻe a me ka hoihoi 'ka hoʻololi' ana i kela mau. I mea,ʻaʻole i loaʻa i hānau ai, ho'āʻo keʻa-lunge maʻano - hana, akā, he mea nō hiki hoounauna no ka poe i makemake e kuai uʻi a me ka feminine pepa a pau.

• E kūʻoe me kou mau wāwae ma luna o ka laula o ke kāʻei. E hoʻopaʻa i ae i ka wawae akau diagonally hoʻi, e like me ko oukou mau wawae ina ua ma luna o ka wati hōʻike degere pua kuhikuhi ana 7:00. Lena nā kuli, e kiʻi i ka palapala kulana no ka ho'āhewa wale. Ao K'ki i kou torso imua ma ka huina o kanakolu degere, a hoohaalulu iho la ia i ka a me ia 10-15 manawa. Straighten mai, a huli ae a puni 180 no laila, i ka wawae akau ua ma mua. Hou mai i loko o ka panina manao no ka ho'āhewa wale.
• Lulu iho la ia i ka a ia 10-15 manawa i kēlā me kēia lima, e hoʻopiha i ka huapalapala. Hana ekolu e puhi ia.

Low lunge me ka pololei wāwae

Ua hoʻokō 'ua hana ia ma ke kū kūlana. He nui no ka hoomanao ana i ka maikai ka uku no ka slimming ka abdomen a me nā wāwae mau komo ai Muscle hoʻopilikia wauke (a me ka pau o ka Media) ma ka hoʻokō '; haahaa lunge me ka pololei wāwae mea,ʻaʻole he koe a hiki i keia rula.

• E kūʻoe me kou mau wāwae ma luna o ka laula o ke kāʻei. A laila, hoʻi aku i ka wawae akau hoʻi, a kuu iho la i wahi no ka ho'āhewa wale ma ke kau i kou kukuli hema ma ke kuʻekuʻe wāwae. E hāpaiʻoe i ka lima pololei ma luna o kou poʻo, a hilinai hoi aku, mai ka puhaka me. Lalo o ka pahu i mua ma na puhaka, e like me na lima a hiki i mua, a hala loa i luna. E hāpaiʻoe i ka uha mua akau, oiai straightening i ka hema. E hoʻopaʻa i kēia kūlana no ekolu breaths, a laila e hoʻi i ka oihana no ka ho'āhewa wale.
• Hana ekolu, e hoʻololi wawae a me 'oe ma ka' ē aʻeʻaoʻao o ka huapalapala.

Lunge "skater"

Ua kaumaha ana i ka lahui, papa mai ke olonā wāwae ua hana a pau i ka nui nāʻiʻo o ka'ūhā, a Main.

• Ho omaka ma ka lawe ana i ke kū kulana, wawae poʻohiwi laula, 'Aʻohe wai iaʻu, i na mea kaua ma ko oukou mau aoao. E ka nuiʻanuʻu hoʻi me kona hema wāwae, a hele ia diagonally i ka wawae akau. I ka Ia manawa huki i ka lima akau pololei a me sideways, a me kona hema lima hoʻohei ma ke kuʻekuʻe aku, a waiho ia ma ka akau'ūhā. E lele i ka hema ma ke kaawale, o ma kahi o 60 mau kenimika, a laila, e hoʻi i kona kikokikona wahi.
• E hana hou i ma ka kekahiʻaoʻao. Hana ekolu e puhi ia o 20 repetitions.

uha mua ke eaʻe

Kēia ke kūʻai aku no na wawae koi he hookahi mea - he noho. Hoʻokō 'ua nona ma nooaai? Na quadriceps a me ka pono i ka poe a pau, ka poe moe o Slim wāwae he kupono, a.

• E kū i pololei, huli ana i ka noho. E hāpaiʻoe i kou wawae akau a me ka kuekue wawae wīwī ma luna o ka noho. E hōʻoia i kou hema kukuli ua ole rectified, hoʻiʻolua e hoʻokiʻekiʻe i kou wawae akau aku o ka noho, a huki i ka uha mua a oe manao hoʻopilikia i loko o ka quadriceps. E paʻa ana i ka hoala mai ai wāwae i loko o ka lewa, kona kou kukuli hema, a straighten he uuku ka paʻakikī,ʻaʻole e alakai ana ia i ka loa straightening.
• Hana 10-15 olelo, e laila hana i ka hoʻokō 'ana me ka' ē aʻe wāwae. Ua pono ekolu e puhi ia.

Kauoha aku la i no ka varicose wāwae

Aʻano o nā lunges a me squats - he Classic, a ikaika loa 'ikamu i loko o ka mea ana i pule e e hiki laholio lākou kīkala a me ka'ūhā - Slim. Akā, he mau manawa ia e like me ke kaumaha e haawe ma luna o nā wāwae pono ua contraindicated. A me ka hapanui o nā mea a pau a mākou e kamaʻilio e pili ana i varicose aa koko.

Inā e loaʻaʻoe iāʻoe iho ma na wawae o ka vascular "punawelewele," a me "asterisk", mākou e olalo, e nana aku i aa koko. Inā ka hope hana ana i ka nui uliuli-veined ili, ka mea i e ole ia ia ka poino, e hele aku i ke kauka-phlebologist a möakäka hou, ia mea,ʻaʻole paha kou kulana ka loa, he pono ole vascular maʻi - varicose aa koko. I ka hoonoho iho la i hoopopilikiaʻike,ʻaʻole wikiwiki e kiʻi naʻau: a hiki i ka wa a ka maʻi hiki e noa e komo i loko o haʻuki, me ka papa kuhikuhiE mea - e malama i kekahi poe noonoo ole rula, a nuiʻole ka koko a hiki i ka laloʻaoʻao.

Ke paipai kauoha aku la i hoʻomalu no ka varicose wāwae ka loaʻa o ka kēia mauʻano o ka hoʻokō ':

• hele wāwae hele (hele);
• papa ma kekahi wahi Bike a elliptical kanaka aʻo;
• jogging ma ka weuweu 'ole ma o ka Makamae;
• i kekahi me ka hana ma ka noho ana a me ka moe ana kūlana.

Reviews

E like me ka rula, o ka hapa nui o ka hopena maikaʻi hōʻike manaʻo e hele mai, mai ka poe i ka loli iki ana degere, e ae mai vascular maʻi. Ua haawiia iʻaneʻane na kaulana ke kūʻai aku no ka lima, na wawae a me ka paapu o ka loaʻa o OAXA lunges a me squats, he nui na wahine hoʻomaka e alakai i ke ola i ke Aloha Hawaii, anapu koke hoike i kā lākou maikaʻiʻana, ma ka mea ku ole, ua noho ino. Pehea e pale aku worsening o ka maʻi moku'āina, 'ūlōlohi mai ana i ka hooulu ana o varicose aa koko, a ma ka mea ia manawa, e hoʻomau' ana i ka pololei, haʻuki aʻo? E hahai i nā koi o ka hoao ana i ka 'âlapa, a me ka laki kamalii ka poe i lanakila i ka pilikia o ka varicose aa koko e holumua ai, a loaa i ka makemake shape.

• Pale ke kaupaona aʻo me ke kaupaona punohu. Inā 'oe e ike no ia wale na paona a me nā kaumaha leho, e kōkuaʻoe lilo ke kaupaonaʻana, a loaʻa i ke aloha i ke kinona o wāwae, eʻoiaʻiʻo, e hoohuli i loko o kekahi' aoʻao pilikino hola polokalamu no kekahi cardio a me ka hana i kou maʻamau pono ma hope o ka pau 'ana o ka luna' mana o ke kino. He aho hoʻomākaukau no keia mea papa ma kekahi wahi Bike a Makamae, e like me ano o hele briskly. He kupono e komo i ka kūikawā mīkini'opihia aahu (anal, pilipaa kolalo e) i ka manawa o ka hoʻokō ', a ina ka mea, O pono i ka manawa pōkole, a kauoha aku la i no ka wawae.
• Inā hiki, hoʻopau hehee wale e like me lōʻihi-manawa noho i loko o ka hookolokolo, sitapy, he olonā i a me lunges. Inā keia mea,ʻaʻole e hiki, ē aʻe helu kino me ka cardio.
• Inā kāu hana 'ole Aloha Hawaii paipai i ka lōʻihi ku paha e noho ana ma kekahi wahi me ka haʻahaʻa, ho'āʻo like pinepine i hiki eʻolokaʻa i ke kaumaha i kau mai maluna o kona mau wawae, me ka kuʻekuʻe wāwae, a hoʻi i nā socks. E hana i kēia, nā keʻa lohi mai kuekue wawae i ka manamananui.
• Pakele komo kamaa me ka kiʻekiʻe kuʻekuʻe a hoopaa like Ke Ana Hoʻohālike no ka loa kūikawā wā.

E hoomanao i kou ola - i loko o kou mau lima. Classes i pololei haʻuki kōkua e malama i maikaʻi loa ai ke ola no ka makahiki e hiki mai ana.