Nā Sports a me ke Kōkua, Pau Loss
Nā Squats: ka papahana no 30 mau lā. Mahi
No ka mālama'ana i ke kino a māmā, ma ka home, ua lawa ka hā'awi manawa i ka pae. I ka wā e hana ai, he mea nui'ole ka nui, akā,'o ke'ano o ka hana'ana. Inā ho'ohana'oe i ka'āpana pono, e mālama ka polokalamu i ka hana kaumaha no 30 mau lā, e kōkua i ka puhi'ana i ka momona ma nā'ano pilikia, "pāmu" nā mākia o nā wāwae wale nō, akā'o ke kino holo'oko'a.
Nā pōmaika'i o nā pā'ani
E noho-UPS mea i pono no ka hana ana i nāʻiʻo i loko o ka haahaa loa o ke kino, ka mea i hoi i hōʻeleu no ka ulu ana o ka mea a pau kino musculature.
Nā pā'ani o ka'āpana:
- 'O ke ka'ina o ka papahana no nā kaikamāhine e kōkua i ka momona momona. 'O ka ikaika a me ka ikaika o kou mau'i'o, lilo'oe i mea kaumaha.
- Ho'oponopono nā palekana i ka ho'ohui'ana, e'ae iā'oe e mālama i ke ka'a, ho'onui i ka momona.
- 'O ke kūpono pololei o ka hana'ana e ho'onui ai i ke'ano o nā hono, no ka mea, i ka wā o ka hele'ana o ka ukana e hele koke aku i nā hui a pau, e ho'ēmi ana i ka hō'eha i kahi hui.
- Ho'oma'ama'a'ia nā pa'akikī, hiki ke hana'ia i nā wahi a pau a ma nā hui'ē a'e, ma ka lewa, me nā keiki, ma ke ka'a me ke kaumaha.
- Nui nā koho no ka hana squats (i kēlā me kēia mahina), kahi e hiki ai iā'oe ke koho i ka mea maika'i loa, e like me ka pae mua o ka ho'ona'auao'ana a me ka ho'olālā kino.
- No ka hāpai'ana i ke kino e pono ai ka ikaika, no laila, i ka wā e noho ai i luna, ho'onui'oe i kou ikaika, a he mea pono ia i ka hana'ana i nā hana'ē a'e.
He aha nā mea e hana ai i nā wāwae
'O ke kumu o ka noho'ana-'o ia ke hana ma ka'ao'ao ha'aha'a o ke kino. Me ke kōkua'ana o kēia hana, hiki iā'oe ke palu a ho'opuni i nā'ōpū, e ho'one'e i ka nui o nā kenimika mai loko mai a me waho o nā'ūhā, e ho'oulu i ka pu'u.
I ke kumu mua e hana ana ka pu'upu'u inu. Quadriceps, a ma o na la 'ūhā nāʻiʻo hanaʻano nui no nā likeʻole o nā squats. 'O ka papahana no 30 mau lā kekahi i komo i nā kolo a me nā māmā.
Ke'ano hana ma'a
No ka ho'okō'ana i kekahi mau hopena, pono'oe e hahai i ke'ano o ka hana. E ho'omana'o i kēia mau mea:
- Ho'opilikia'ia nā'i'o o ka'ōpū a lilo i'ano "corset" no kāu kola.
- Ho'okomo'ia nā ku'eku'e wāwae i ka papahele.
- Hiki ke anuanu a ho'omaha i ke kani o nā'āpana.
- He pololei ke kua,'a'ole'oe e kukuli a 'āpana i kou kua.
- Ma kahi ha'aha'a, e kūlike nā kuli me nā wāwae a'a'ole pono e komo i loko a i waho.
Hana'ia nā'ōma'oma'u kahiko penei: nā wāwae ma ka laulā o nā po'ohiwi, nā lima ma ke kino, nā kuli e kulou i ke kūkulu'ana i ka'ākau'ākau, a laila ho'i ke kino i kona kūlana mua.
Polokalamu Squatting no 30 mau lā
E hana i ke kino a me ka pono lākou kīkala laholio, e hoʻohana kūikawā squats. Ho'omaka ka ho'omaka o ka lā 30 me ka ho'oholo'ana i kāu kūlana. No kēia, e like me kāu i hiki ai. Mai ha'alele'oe i kēia hana, no ka ho'omaka'ana mai kahi'ē a'e, he ma'alahi ka loa'a'ana o nā pilikia kino. 'O ka pahuhopu o ka papahana holo'oko'a ka hana i 200 mau noho a'oi a'e.
| Makahiki: | E hiki i nā makahiki he 30 | 30 a 39 | Nui a'e ma mua o 39 |
| Papa | Ka helu o nā noho-luna | ||
| Maika'i | Nui a'e ma mua o 49 | Nui a'e ma mua o 41 | Nui aku ma mua o 31 |
| Maika'i loa | 44-49 | 36-41 | 26-31 |
| Maika'i | 36-43 | 28-35 | 20-25 |
| Wahi | 26-35 | 19-27 | 15-19 |
| 'A'ohe mea nui | 0-25 | 0-18 | 0-14 |
Inā kāu laulima mai ke kula a maika'i, a laila e a'o i nā'ōlelo ho'ohiki e holomua. E ho'omaka ana mai kāu papa mua, e ho'omaka i nā hana. 'O ka papa'aina no 30 mau lā i hā'awi'ia ma lalo no nā lā 3 mua.
- 'O ka helu o nā'āpana he emi iho i ka 10, a laila e hahai ma hope o ke colon.
- Inā ua hana i 20 mau'āpana, e nānā i ke kolina 2.
- Ma kahi o 30 noho-ma luna - a laila e hahai i ka paukū 3.
- Inā hiki iā'oe ke ho'onui i kahi 30 mau noho-luna, e hele me ka wiwo'ole i ka hebedoma'ekolu.
| Kekahi lā (ho'omaha i waena o 60 maukona a lō'ihi, inā pono) | |||
| E pi'i i nā manawa he 10 | 11-20 manawa | 21-30 manawa | |
| Hō'alo 1 | 6 | 14 | 21 |
| E hele i 2 | 9 | 17th | 21 |
| E hele 3 | 6 | 12 | 15th |
| E hele i ka 4 | 6 | 12 | 15th |
| E hele i 5 | Maximum ('a'ole i lalo o 9) | Maximum ('a'ole i emi iho ma mua o 17) | Maximum ('a'ole i lalo o 22) |
| Ka lā'elua (ho'omaha i waena o 60 maukona a lō'ihi, inā pono) | |||
| Hō'alo 1 | 7 | 15th | 21 |
| E hele i 2 | 9 | 18th | 24 |
| E hele 3 | 6 | 14 | 18th |
| E hele i ka 4 | 6 | 14 | 18th |
| E hele i 5 | Maximum ('a'ole i lalo o 11) | Maximum ('a'ole i lalo o 20) | Maximum ('a'ole i lalo o 26) |
| Ka lā'ekolu (ho'omaha i waena o 60 maukona a lō'ihi, inā pono) | |||
| Hō'alo 1 | 8 | 18th | 24 |
| E hele i 2 | 12 | 20 | 25 |
| E hele 3 | 8 | 15th | 21 |
| E hele i ka 4 | 8 | 15th | 21 |
| E hele i 5 | Maximum ('a'ole i lalo o 12) | Maximum ('a'ole i lalo o 23) | Maximum ('a'ole i lalo o 30) |
E like me ke'ano o ka papa'aina e hā'awi ai no 30 mau lā, hana'oe i ka hebedoma mua. 'A'ole hiki i ka pule'elua ke ho'okomo i kekahi loli o ka papa. I ka pau'ana o ka pule'elua, e ho'oholo mua i kāu hana ma mua o ka papahana. Loa'a ma lalo a ho'omana'o paha ka hopena.
Ke pi'i kāu ki'eki'e i 50 mau noho-luna, hiki iā'oe ke ho'omaka e hana i nā'āpana. Ka polokalamu no 30 lā nae hoʻomaka pono manawa, ka mua mau pule, ua hoomakaukau ai, ina o ka nui o physical aʻo ua lawa. E ho'oka'awale i nā'ōkuhi i nā ala kūpono, e ho'onui i ka helu o nā manawa i hana'ia e like me ka pākuhi ma lalo nei.
| I ka lā 1 | 50 noho-luna | I ka lā 16 | Ho'omaha |
| 2 | 55 | 17th | 150 noho i luna |
| 3 | 60 | 18th | 155 |
| 4 | Ho'omaha | 19 | 160 |
| 5 | 70 | 20 | Ho'omaha |
| 6 | 75 | 21 | 180 |
| 7 | 80 | 22 | 185 |
| 8 | Ho'omaha | 23 | 190 |
| 9 | 100 | 24 | Ho'omaha |
| Lā 10 | 105 noho-luna | 'O ka lā 25 | 220 noho-luna |
| 11 | 110 | 26 | 225 |
| 12 | Ho'omaha | 27 | 230 |
| 13 | 130 | 28 | Ho'omaha |
| 14 | 135 | 29 | 240 |
| 15th | 140 | 30 | 250 |
Māmā i kahi wāwae
Kekahi o ka loa ka hoʻokō 'ano o ka squat mea he hookoikoi ka pū panapana liʻiliʻi. 'O kēlā'āpana ma ka wāwae ho'okahi. 'O kēia ho'olālā he nui nā mea maika'i ma mua o nā koho pā'ani'ē a'e:
- Hiki i ka'āpana o ka wāwae ho'okahi ke kōkua i ka ho'oikaika'ana i ka ho'ohui'ana, ka ma'alahi, i ka pama'ana i nā'i'o o ke kino a pau.
- Ho'ohui'o ia e hana i nā'ōpili pa'oki li'ili'i i loko o ke kino,'a'ole hiki ke loa'a i kekahi hana'ē a'e ma ko lākou mau wāwae.
- Hiki i ka pahu li'ili'i ma ka'ōniuli ke pale i nā pilikia me ke kua.
- Ma ke'ano he nui, he nui nā wāwae mua. Hiki ke ho'oholo me ka kōkua o kahi pulu, e like me ka mea e hiki ai ke ho'oponopono i ka ukana ma kekahi wāwae,'a'ole'elua.
'O ka pilikia nui ma ka ho'omaka'ana o ke alanui ma ka hana'ana i nā'āpana o ka wāwae ho'okahi e mālama i ka pale. No laila,'a'ohe mea e ho'omaha ai i ka hā'ule'ana, e ho'ā'o hou'oe.
Nā hanahana no ka hana'ana i kahi pana:
- Walk mai i ka puka jamb a me ka hilinai i wahi ma kekahiʻaoʻao ona. Ho'okahi pololei ka wāwae, ua kūlou kekahi ma ka kuli.
- E ho'omaka e ho'oluli i ka wāwae ma nā kuli i ka wā e ho'onānunu ai. 'O ka lua o ka hele mua. He pololei ke kua.
- Ma ka ho'ouku'ana, ho'i i kahi i ho'omaka.
Ka ho'ololi'ana o nā'āpana o ka papahana no 30 mau lā
Inā ho'oholo'oe e lawe i nā'āpana, e ho'olālā ka papahana no 30 mau lā iā'oe e koho i ka hana i kāu le'ale'a. Ke'ōlelo'ia ho'i'a'ole e ho'omaha i kekahi hana ho'okahi, pono'oe e ho'ololi mau i nā loli o nā'āpana, e ho'ohui me ka ukana ma nā wahi'ē a'e o nā'i'o.
Nā ho'ololi o nā'āpana:
- Nā kāpena me kahi ukana. 'O nā kūpona palekana, ka pā mai kahi lā'au ai'ole nā huewai wale nō i piha i ka wai. Ua ho'ēmi'ia ka helu o nā ho'opi'i hou'ana i kēia hihia a ua māhele'ia i kahi mau ala.
- Māmā, akā'o ka noho pinepine'ana e'ae iā'oe e hana i kēlā mau'i'o ma luna o nā kī'aha'ole i komo i kahi hohonu. Kōkua i ka ho'opau'ana i ka momona a me ka cellulite ma ka papa.
- 'O "Plie" ke mālama'ia me nā kapua'i i ho'onohonoho pono'ia, ua nānā nā'ōkuhi i nā'ao'ao like'ole, ua hana'ia ka'ehā i ka hohonu. Ke ho'i nei i kahi i ho'omaka ai,'a'ole pono e ho'ololi i nā kuli.
- Squat ku ei ka paia ua hana e hookuuia Muscle kāʻei hoʻi. Ke kua ikaika loa o Paulo ma luna o ka pā pōhaku, wawae'ūhā mua akea ma ke kaʻawale, a waiho i mua. Ua hana'ia ka squatting, me he mea lā e lele ana i lalo o ka paia, kahi like'ole ka lalo i ka papahele. 'A'ole pono e ho'oku'u nā wāwae ma ka papahele.
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