Pehea e kālai ai i ʻeono ʻeke? ʻAʻole ʻo ka abs o ke kāne ka mea āu e makemake ai e hana. He nui ka poʻe i hoʻāʻo i ka hoʻomaʻamaʻa ʻōpū e ʻike i ka nui o nā ʻōpū o ka lā, ʻaʻole hiki iā lākou ke kūkulu i nā laina ʻōpū, ʻo ia ke kumu?

He haʻahaʻa loa ka haʻahaʻa o ka momona o ke kino o ka poʻe me ka ʻai ʻeono, no ka mea, e uhi ka momona i nā ʻiʻo, a ʻaʻole ʻoe e hana i ke aʻo ʻana i ka ʻiʻo o ka ʻōpū. No laila, inā makemake ʻoe e hoʻomohala i nā ʻiʻo o ka ʻōpū, ʻo ka manaʻo o ka momona o ke kino e hoʻomalu ʻia ma lalo o 18%, a laila hiki ke ʻoi aku ka wikiwiki o ka hoʻomaʻamaʻa ʻana i ka ʻepekema e hoʻomohala i nā ʻiʻo o ka ʻōpū.

Inā kiʻekiʻe ka pākēneka o kou kino ponoʻī, a i ʻole he momona ʻoe ma ka pūhaka, a laila pono ʻoe e hoʻemi mua i ka momona. Pono e hoʻomaka ka hoʻemi ʻana i ka momona mai nā ʻano ʻelua: ʻO ka mua, ka mālama ʻana i ka meaʻai, mai kahi ʻano meaʻai maʻalahi e loaʻa ke kaumaha, ʻoi aku ka nui o nā ʻano meaʻai a me nā mea inu. Pono mākou e aʻo i ka kuke ʻana no mākou iho, e ʻai i nā mea kanu fiber kiʻekiʻe, ʻai i ka momona liʻiliʻi, a mālama i ka meaʻai māmā no ʻekolu mau ʻai i mea e kāohi ai i ka lawe ʻana i ka calorie a pale i ka hōʻiliʻili momona. ʻO ka lua o ka hoʻoikaika ʻana i ka hoʻomaʻamaʻa aerobic, pili i ka jogging, pāʻani, aerobics, hula a me nā ʻano hana ʻē aʻe, pili i 1 hola o ka hoʻomaʻamaʻa i kēlā me kēia lā, hiki ke hoʻomaikaʻi i ka hana metabolism, hoʻoikaika i ka emi ʻana o ka momona o ke kino, he ala maikaʻi ia e nalowale ai ka ʻōpū. momona. Inā makemake ʻoe e palaki i ka momona i ka manawa like, e hōʻike mālie ka laina ʻiʻo o ka ʻōpū, a laila hiki iā ʻoe ke hana i kahi hui o ka hoʻomaʻamaʻa ʻana i ka ʻōpū i kēlā me kēia lā, i ka wā e hāʻule ai ka momona o ke kino ma lalo o 18%, ka ʻiʻo o ka ʻōpū. e ʻike mālie ʻia ka laina.

ʻO ka hope loa, i ka wā e hana ai i ka hoʻomaʻamaʻa hoʻomaʻamaʻa ʻana i ka ʻōpū, mai hoʻokō i ka hoʻomaʻamaʻa ʻana i ka ʻōpū o ka ʻōpū wale nō, no ka mea, ua haku ʻia ka pūʻulu ʻiʻo o ka ʻōpū i kekahi mau puʻupuʻu liʻiliʻi liʻiliʻi, ʻaʻole hiki iā mākou ke hoʻomaʻamaʻa hoʻokahi, akā e koho i nā hana like ʻole no nā mea āpau, multi- ke kahakaha ʻana i ke kihi, i mea e hoʻomaʻamaʻa wikiwiki a ʻoi aku ka maikaʻi o ka laina ʻiʻo o ka ʻōpū. ʻAʻole pono ka hoʻomaʻamaʻa ʻana i ka ʻiʻo o ka ʻōpū i kēlā me kēia lā, hiki ke hoʻomaʻamaʻa hoʻokahi manawa i kēlā me kēia lā, hoʻohui i ka hana a me ka hoʻomaha, hāʻawi i nā ʻiʻo o ka ʻōpū i ka manawa hoʻomaha, hiki i nā ʻiʻo ke ulu maikaʻi.

Kaʻana like ʻana o ka hoʻomaʻamaʻa ʻana i ka ʻōpū, ke aʻo ʻana i ke ala maʻamau, kēlā me kēia hana no 4 mau pūʻulu, kēlā me kēia hui o 10-15 mau manawa, pili i ʻoi aku ma mua o 2 mau mahina, hiki koke mai nā laina ʻiʻo o ka ʻōpū. Hana 1. E moe ma kou kua a ʻōwili i kou ʻōpū
Hana 15 repetitions no 3 sets

E neʻe 2. E kulou i kou mau kuli ma nā kihi ʻelua

Hana 10 repetitions no 3 sets

Hana 3, kūlou wāwae wāwae,

Hana 4. Nā wāwae ʻoki ma kou kua

E paʻa no 30 kekona a e hana hou no 3 sets

Neʻe 5. ʻO Russian Twist

E paʻa no 30 kekona a e hana hou no 3 sets

ʻO kahi hoʻomanaʻo hope: Ma hope o ka hoʻomohala ʻana i kahi kiʻi o ka ʻōpū, pono ʻoe e mālama i ka hoʻomaʻamaʻa ʻana i ka ʻōpū o ka ʻōpū i hoʻokahi pule, ʻoiai e pale ana i ka loaʻa ʻana o ke kaumaha, i mea e pale aku ai i ka degeneration o nā ʻiʻo o ka ʻōpū a i uhi ʻia e ka momona. Ma ka mālama pono ʻana iā ʻoe iho a me ka hoʻopili ʻana i kāu abs hiki iā ʻoe ke mālama maikaʻi i kāu abs.

Hana 3, kūlou wāwae wāwae,