Pono pono ka hana no ka ho'omanawanui

'O ka hapanui o ka po'e e ho'omaka nei e komo i ka ho'ona'auao kūikawā a i'ole nā ha'uki e makemake e ho'omohala i kekahi mau'oko'a kū'oko'a - maika'i maika'i, pu'upu'u nui, ikaika, a wikiwiki paha. Akā, i ka manawa lō'ihi, maopopo i nā kānaka'a'ole pono kēia mau waiwai me ka ho'okō'ana i kahi mea nui e like me ka hiki ke hana i nā hana no ka wā lō'ihi me ka'ike'ole i ka luhi. No laila,'o ka ho'oikaika'ana no ka ho'omanawanui he mea nui ia no lākou.

Ka nui o ka ho'omanawanui

Kela poe ikaika no lakou i kekahi kanaka, aole ia i makemake ole e hiki ke productively komo i loko o haʻuki a hana physical kino, ina o kona kino, aole ia i ae ia lawa ka manawa. Ho'okomo ka māluhiluhi iki i loko o nā'ōpū, a ho'omaka ke kino e "huhū". Ho'opilikia kēia a pau i ke ka'ina hana.

No ka lanakila'ana i kēia kūlana, pono ka māka'i e hana i ka hana ho'omanawanui. 'A'ole lākou wale nō ka hana pinepine'ana o kekahi hana, akā,'o ka ulu'ana o ka pūnaewele cardiovascular.

Ke kumu o ka ho'omohala ho'omana

I kēia manawa,'o ka mana nui no ke kāohi'ana o ka ho'omanawanui ke pi'i mālie nei i ka ikaika o ka ho'olālā. 'O ia ho'i, inā holo ka wikiwiki a ka mea pā'ani ma kēlā me kēia ho'olālā a i'ole e ho'ohui i nā helu hou, a laila, e ho'okō'o ia i nā hopena kūpono.

Ho'oikaika nui kēlā mau hana no ke ho'omanawanui, no ka mea, ke hā'awi nei'oe iā'oe e ho'onui i ka lō'ihi o ka hana ma'amau. Hiki ke hana'ia i'elua ala.

'O ka hana mua e ho'ohui i ka helu o nā ne'e i ka manawa like. No kekahi laʻana, ina e hiki keʻuwī mai o ka papa no ka 30 kekona 10 manawa, a laila, i ka mea e hiki mai ana workout oe e ho'āʻo i ka hana ia he 11 manawa, a laila, 12, a no laila, ma luna o mai ai i ka i kā mākou palena o ke kino hiʻona.

'O ka'ao'ao'elua,'o ia ka ho'olālā ho'omalu, a ma ke'ano like'ole, i ka hana'ana i ka helu like ho'okahi, hiki ke ho'emi i ka manawa i ho'ohana'ia ma luna o lākou. Eia kekahi la'ana, inā hiki iā'oe ke hana i 10 mau pahū'ana i 30 mau kekona, a laila i ka lā a'e e makemake ia e hana ia no 29 maukona, a laila - no 28, no 27, a pēlā aku.

'O ka hanu'ana ka mana o ke ahonui.

Iloko o ka hooko ana o nā hana pāʻani kino ke hoʻonui i ka ka hoʻokōʻana o ka naʻau Muscle hoʻohana kūikawā 'ana i kūpono e infer i ka pololei kahua o ka hanu. Inā mākou e no'ono'o i kēia'ano mai kahi o ka nānā'ana i ka holomua kaulana loa no ka lō'ihi lō'ihi, a laila, pono ke ho'ohana'ia i ka māhele o ka helu helu maha ma'ane'i.

Pono e ho'omaopopo'ia, ma ka ho'ohana'ana i nā kumuhana'ē a'e,'a'ole hiki iā'oe ke ho'omaha wale i kou hanu a ho'onohonoho i ka hana o ka pu'upu'u o ka na'au, akā, ke'olu'olu, no ka wikiwiki wikiwiki. 'O ke kumu o kēia'ano'o ia ke'ano me ka lohi pinepine a me ka ho'oulu'u'ana i ka'ōnaehana cardiovascular, a me ka wikiwiki a me ka ho'oku'u pinepine - e ho'omaha i lalo.

No laila, no ka ho'okō'ana i ka hana no ka ho'omōhala'ana, pono'oe e a'o e helu i ka hanu a me ka exhalations, a pēlā e mālama ai i kou na'au. Eia kekahi la'ana, hiki iā'oe ke ho'ohana i kahi pūnaewele 2x4. 'O kēia ke'ano o ka holo'ana e lawe'oe i ho'okahi hanu ma nā papapae'elua, a i nā lā'ehā e lawe'oe i ka ho'olā'ihi lō'ihi. Hiki ke ho'ololi i kēia pūnaewele - no ka la'ana, e hāpai i 3 hanana a me 4 mau hanana'ana, ai'ole 2 breaths a me 5 exhalations.

Inā pono e hele, pono e ho'ololi i ke kaapuni a hana i nā breaths a me nā exhalations e like me ke ka'ina 4x2 a i'ole 3x1 paha. Kēia e kōkua mobilize i ka mea'ōnaehana mānowai koko'ōnaehana ma ka hana ana i ka ÷ naehana hanu nenoaiu.

He mea pono e ho'omaopopo i ka hana'ana i ka hana ma ka ho'omanawanui ma ka ho'ohana'ana i ke'ano o ka hanu'ana e hiki ai i kahi kaikai kū'oko'a e holo i kahi mau kilomita he nui'ole me ka ho'omaha'ole a me ka nāwaliwali. No laila, hiki ke ho'ohana i kēia alahaka'a'ole wale i nā manawa ho'olālā wale nō, akā i ke ola ma'amau.

Hiki ke ho'ohana'ia i ka hana ma ke kī'aha ma o nā mea hana hana pulmonary'a'ole wale i ka wā e holo ai, akā, i ka wā e hele ai. Eia kekahi la'ana, he kūpono ia no nā po'e malihini kipa e'ike mau nei i ke kaumaha o ka pilikia ma muli o ka hiki'ana mai o kahi pahu ku'i kaumaha a me nā ala e hele ai i ka'āina'ino.