Fitness a me Diet: Pehea e lilo ai ke kaupaona me ka wikiwiki

ʻAi paha ʻaʻole ʻai?

Ke ʻai nei ʻoe i nā mea ʻoi aku ka nui o nā calorie ma mua o kou puhi ʻana - auwe, ʻo kēia ke kumu maʻamau e noho ai ke kaumaha ma kahi o nā hana hoʻoikaika kino. ʻO nā ʻāpana ʻelua o ka pōpō hānau o ka hoa hana a i ʻole ka pā o ka pasta a me ka mea ʻono momona ma kahi hale ʻaina - ʻaʻole, maikaʻi ʻole ia, inā ʻoe e ʻai ana. ʻAʻole ka mea nui e hoʻonohonoho i nā lā nui gastronomic nāu ma kahi manawa maʻamau, ʻoi aku ka maikaʻi - ʻaʻole ʻoi aku i hoʻokahi manawa i kēlā me kēia ʻumi a ʻumikūmāhā mau lā.

ʻAʻole ʻike ʻia ka ʻai nui a ʻaʻole ʻoe e nalo i nā huakaʻi i ka hui haʻuki, akā ʻaʻole e emi ke kaumaha. ʻO ia nō paha ke ala āu e ʻai ai i nā lā papa. ʻOi aku ka maikaʻi ʻole e hoʻolohe i nā ʻōlelo aʻoaʻo e like me "mai ʻai i 3 mau hola ma mua o ka papa a me 4 mau hola ma hope". E noʻonoʻo, ʻoiai me kahi hola o ke aʻo ʻana i kēia ala, hoʻopau ʻoe i ke kino i 8 mau hola o ka hoʻokē ʻai. ʻAʻole paha kēia e kōkua i ka lilo ʻana o ke kaupaona, akā ʻo ia ka mea e keʻakeʻa nei iā ia, e hoʻolohi ana i ka metabolism. ʻAʻole e ʻōlelo ka ʻōpū "mahalo" iā ʻoe kekahi.

No nā ʻano hoʻoikaika kino a me nā haʻuki, kūpono i nā papaʻai like ʻole. Akā inā he pahuhopu kau pahuhopu e lilo i kaupaona, 1-1,5 mau hola ma mua o ka papa e ʻoi aku ka maikaʻi o ka loaʻa ʻana o kahi meaʻai māmā me nā mea kanu (hou a i hoʻolapalapa ʻia paha), he saneki māmā me ka berena palaoa a, no ka laʻana, turkey, yogurt. Ma hope o ka papa, hiki iā ʻoe ke ʻai i kekahi mea e like me kēia i 1,5 mau hola, ʻo ka mea nui ʻaʻole e ʻai nui. Akā inā hoʻomaʻamaʻa ʻoe i ke kakahiaka, ʻaʻole pono ʻoe e ʻai ma mua o ka hoʻoikaika kino.

Cardio: he mea nui ka manawa

Hoʻomaʻu ʻoe i ka abs i kēlā me kēia lā no ka hapalua hola, akā ʻaʻole hele aku kou ʻōpū? A i ʻole ka hou ʻana i ka simulator, ka hoʻouka ʻana i nā mākala o nā ʻūhā, a me nā “pepeiao pepeiao”, ʻo ia hoʻi, aia nā “breech” i kahi? ʻAʻole lawa kāu hoʻoikaika kino cardio.

ʻO ka hele wāwae wikiwiki, ka heʻe ʻana, ka ʻauʻau ʻana ka hoʻomaʻamaʻa cardio āpau. He maikaʻi loa ia no ka hakakā ʻana i ka nui o ke kaupaona, no ka puhi ʻana i ka momona, a ma ka manawa like e hoʻoikaika ai i ka puʻuwai. Hiki ke hoʻohana ʻia ʻo Cardio i ke keʻena haʻuki ma kahi wili, kahu uila elliptical, mīkini hoe waʻa, stepper; i loko o puna ʻauʻau - ʻauʻau; ʻoiai ma ke alanui - e hele wāwae me ka wikiwiki. ʻO ka mea nui e hoʻomanaʻo: ʻo ka 20-30 mau minuke mua o ia ʻano hana, hānai ke kino i nā mākala me ka glucose i loko o ke koko, a laila hoʻomaka wale e hoʻohana i ka momona i inaina ʻia e like me ka wahie. No laila, ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa no hoʻokahi hola. Hiki iā ʻoe ke hoʻomaka me 35-40 mau minuke a hoʻolōʻihi i kēlā me kēia hoʻomaʻamaʻa e 3-5 mau minuke.

ʻAʻole hōʻole iki ʻo Cardio i kekahi ʻano o ke olakino, akā e kōkua ia iā ʻoe e lilo ka kaupaona me ka wikiwiki. ʻOi aku ka maikaʻi o ka hoʻololi ʻana i nā hana: cardio - no ka puʻuwai a me ke kuʻikahi, a, ʻo kahi laʻana, nā mīkini ikaika no ka hoʻomaha ʻana i nā mākala nani.

A ʻoi aku ka kaumaha o nā dumbbells

Ma ke ala, e pili ana i nā lako hoʻomaʻamaʻa ikaika a me nā kaupaona ma ka laulā. Ma ke koho ʻana dumbbells aiʻole i ka hoʻonohonoho ʻana i ka pae kūʻē ma ka mīkini, e hoʻomanaʻo i ka nui o ke kaumaha e kōkua i nā mākala e ulu. Inā ʻoe e luhi ma hope o 3-5 mau hana hou o ka hoʻoikaika kino, maopopo leʻa ke kaumaha ma mua ou. ʻAʻole paha ʻoe e lilo i Schwarzenegger o ka manawa o ka Terminator mai ia mau hana, akā ʻaʻole ʻoe e hemo i ka momona kekahi. A hiki ke hoʻonui i ke kaumaha o ke kino inā ulu nā mākala: ʻoi aku ke kaona o nā mākala ma mua o ka mea momona.

No ka lilo ʻana o nā kilokika, pono ʻoe i kahi kaupaona liʻiliʻi e hiki ai iā ʻoe ke hana i ka helu keu o nā repetitions o ka hoʻoikaika kino ma kēlā me kēia kau. ʻO kahi laʻana, hiki i nā hana dumbbell ke kōkua i ka hoʻopaʻa i kou mau lima, ka umauma, a me ke kua; no kēia, pono ke kau nā dumbbells i 1,5 - 3 kilokilo.

Pehea ʻoe e kaupaona ai iā ʻoe iho?

ʻAʻole paha kāu kaupaona e hele aku, akā aia kekahi mea hewa i kāu mau kaupaona? A i ʻole pehea ʻoe e hoʻohana ai iā lākou?

Eia Nā kaupaona kaupaona:

• E kiʻi i nā unahi i ka manawa like, ʻoi aku ka maikaʻi o nā mea āpau - i ke kakahiaka, ma ka ʻōpū hakahaka, ma hope o ka hoʻohana ʻana i ka lua.

• Kaupaona i nā lole like a i ʻole (optimally) kapa ʻole.

• E hoʻohana i nā unahi like - nā unahi like ʻole, ʻo ka mea hoʻi i pololei ʻole, hiki ke hōʻike i nā hopena ʻokoʻa loa.

• E kau i nā unahi ma luna o ka ʻāpana palahalaha, ma luna o kahi kapeta, kapeta, pākaukau kahiko ʻole, hiki iā lākou ke wahaheʻe.