Hiki iā ʻoe ke holo i kēlā me kēia manawa o ka lā, ua kākau wau e pili ana i kēia ma ka ʻatikala: ke hiki iā ʻoe ke holo. Akā ʻo ka jogging ʻana i ke kakahiaka no nā mea he nui wale ka manawa kūpono e hoʻopau ai i kā lākou papa hana holo. I kēia ʻatikala, e nānā mākou i nā hiʻohiʻona o ka holo ʻana i ke kakahiaka i mea e hoʻomaikaʻi ai ke hoʻomaʻamaʻa no ke kino a he hauʻoli.
Pehea e ʻai ai ma mua o ka holo o ke kakahiaka.
Maliʻa paha kekahi o nā nīnau nui o kēia kumuhana. Ma hope o nā mea āpau, i ke kakahiaka ʻaʻole hiki ke ʻaina kakahiaka piha ma mua o ka holo ʻana, no laila ma ka liʻiliʻi he hoʻokahi hola a me ka hapa ka hala ma waena o ka ʻai ʻana a me ka hoʻoikaika kino.
No laila, inā maʻa ʻoe, e ʻōlelo, ala i ka 5 i ke kakahiaka a hele i ka hana ma 8.30, a laila hiki ke loaʻa i kahi ʻaina kakahiaka maikaʻi i loko o ka hapalua hola ma hope o ke ala ʻana, a jog mai 7 a 8.
Inā ʻaʻohe manawa kūpono, a manaʻo wau ʻaʻohe o ka hapa nui, a he ʻoi aku paha iā ʻoe he 2 mau hola i ke kakahiaka no ka jogging a me ka ʻaina kakahiaka, a laila aia ʻelua mau koho.
ʻO ka mea mua e hana i kahi meaʻai māmā me nā ʻōpala wikiwiki. Hiki ke kī a i ʻole kofe maikaʻi me ka nui o ke kō a me ka meli. ʻO ka ikehu i loaʻa ua lawa ia no ka holo hoʻokahi hola, ʻoiai ʻaʻole e loaʻa ke kaumaha o ka ʻōpū. Hiki iā ʻoe ke hele pū me kāu kīʻaha kakahiaka me kahi ʻōwili liʻiliʻi a i ʻole ka lāʻau ikehu.
Ma hope o kahi meaʻai māmā, hiki iā ʻoe ke holo ʻaneʻane koke. A ʻoi aku ka maikaʻi o ka hala ʻana he 10 mau minuke ma hope o ka ʻaina kakahiaka e mahana ai. A laila e loaʻa ka manawa i ka meaʻai e lawa pono ai, a hoʻomaka ka hoʻomaka ʻana o ka hana ʻana i nā haʻuki kākika.
Kūpono kēia hana no ka poʻe makemake i kahi holo maikaʻi a mālama ʻole i ka nui o ke kaupaona.
Inā makemake ʻoe e lilo i ka kaupaona ma ka holo ʻana, a laila ʻaʻole ʻoe e pono i nā haʻuki kūpikipiki ma mua o ka jogging a pono ʻoe e hoʻohana i ka koho ʻelua - holo i kahi ʻōpū nele. ʻO kahi hoʻohui kūikawā o ka holo kakahiaka ʻo ia i kēia manawa o ka lā i loko o ke kino ka hapa liʻiliʻi o ka glycogen mālama ʻia. No laila, e hoʻomaka ke kino e puhi i ka momona kokoke koke. ʻO ka maikaʻi ʻole o kēia ʻano hana, ʻo ia hoʻi ma ka mua, ʻoiai ʻaʻole hoʻohana ke kino i ka holo ʻana ma ka ʻōpū hakahaka, paʻakikī loa e hoʻomaʻamaʻa. Akā me ka lohi, i ke aʻo ʻana o ke kino e hoʻololi pono i ka momona i ka ikehu, e maʻalahi ka jogging.
Ma ke ala, pono ka holo ʻana ma luna o kahi ʻōpū nele no ka poʻe makemake ʻole e lilo i ka paona. Ua like ke kumu - e aʻo i ke kino e hana ikaika i nā momona.
Akā i kēlā me kēia hihia, pono e hoʻololi i ka hoʻomaʻamaʻa ʻana ma ka ʻōpū hakahaka a me ka hoʻomaʻamaʻa ʻana me ka meaʻai māmā, a ʻaʻole pono ʻoe e hoʻokō i ka hoʻomaʻamaʻa ikaika ʻana i ka ʻōpū nele. Inā ʻole, loaʻa kahi manawa ma hope a ma hope paha e hoʻopau i ka hana mai ka nele o ka ikaika.
Pehea e hana ai i kāu holo kakahiaka
Inā ʻoe e holo lohi, a laila hiki iā ʻoe ke hana me ka mehana ʻole. No ka mea ʻo kahi holo lohi iā ia iho kahi hoʻomehana, a 5-7 mau minuke ma hope o ka hoʻomaka o kahi holo, e hoʻolōʻihi ʻia kou kino. He paʻakikī loa e hōʻeha i ka wā e holo lohi ana. Inā ʻoe i kaupaona nui a inā hehi ʻoe i ka pōhaku a wili i kou wāwae.
Inā makemake ʻoe e holo i kahi wikiwiki a hana paha i kekahi ʻano hoʻomaʻamaʻa wā waena, e laʻa me ka fartlek, a laila holo holo no 5-7 mau minuke ma mua o ka holo wikiwiki. A laila hana i nā hoʻolālā e hoʻolōʻihi i kou mau wāwae a hoʻomehana i kou kino. A e iho i lalo i ka hoʻoikaika wikiwiki.
Inā ʻoe he mea holo i mua, a hiki i ka holo ʻana me ka kū ʻole ma mua o kou mana, a laila hoʻololi ma waena o ka hele a holo. Holo mākou no 5 mau minuke, hele i kahi ʻanuʻu. Hele wāwae mākou i kekahi mau minuke a holo hou. Ma ka liʻiliʻi, e hoʻoikaika ka kino, a hiki iā ʻoe ke holo me ka hele ʻole i kahi ʻanuʻu no ka hapalua hola.
Nā ʻatikala hou aʻe e hoihoi iā ʻoe:
1. Hoʻomaka e holo, ka mea e pono ai ʻoe e ʻike
2. Hiki iaʻu ke holo i kēlā me kēia lā
3. He aha ka wā holo
4. Pehea e hōʻoluʻolu ai ma hope o ka hoʻomaʻamaʻa
Nānā hope hana
ʻO ka mea nui o kāu holo kakahiaka. Inā holo ʻoe a ma hope o ka hāʻawi ʻole i ke kino i nā mea pono kūpono, e noʻonoʻo e hāʻule nui ka hopena o ka hoʻoikaika kino.
No laila, ma hope o ka holo, ʻo ka mea mua, pono ʻoe e ʻai i kekahi nui o nā nīoi paʻalima. Pili kēia i ka poʻe makemake e lilo i ka paona. A ʻo ka poʻe e lilo ʻole ana ka paona.
ʻO ka ʻoiaʻiʻo ʻoiai e holo nei, ua hoʻohana ʻoe i nā hale kūʻai glycogen, kahi a ke kino e pani ai i kēlā me kēia hihia. Inā ʻaʻole e loaʻa iā ia nā haʻalako, e synthesize ʻo ia i ka glycogen mai nā meaʻai ʻē aʻe. No laila, ʻo ka ʻaukā ikehu, maiʻa, a i ʻole bun liʻiliʻi pono pono ke ʻai.
ʻO ka lua, ma hope o kēlā mea pono ʻoe e ʻai i nā meaʻai protein. Iʻa, moa, huahana waiū. He palaka ʻo Protein e hōʻeleu ai i ka hoʻihoʻi ʻana i nā mākala. Hoʻohui ʻia, loaʻa nā proteins i nā enzymes e kōkua i ka puhi ʻana i ka momona. No laila, inā nele ʻoe i kēia mau ʻenema, a laila paʻakikī e holo ma ke kumu kūʻai o nā mālama momona.
No ka poʻe pono ʻole e lilo i ka paona, hiki iā ʻoe ke ʻaina kakahiaka ʻaʻohe wale me ka protein protein wale nō, akā me nā wīwī nīwī. I lawa ka ikehu no ka lā holoʻokoʻa. ʻO kaʻaina kakahiaka nui e like me ka laiki a me ka buckwheat me kaʻiʻo. ʻO ka moa moa, kaʻuala me kaʻiʻo. Ma ka laulā, nui nā koho.
Nā hopena
E hōʻuluʻulu i nā mea āpau i luna i loko o ʻekolu mau ʻōlelo, a laila e hoʻomaka ka hoʻomaʻamaʻa kakahiaka me kahi ʻaina kakahiaka māmā, nona ka ti a i ʻole kofe maikaʻi, a i kekahi manawa hiki iā ʻoe ke ʻai i ka pōpō a i ʻole ka pā ikaika. Ma hope o kēlā, e holo no ka holo, inā he lohi ka holo, a laila hiki iā ʻoe ke hana me ka mehana ʻole, inā he tempo ka holo, a laila hāʻawi mua i nā minuke 5-10 e hoʻomehana ai. Ma hope o ka holo ʻana, e ʻike pono e ʻai i ka nui o nā huaʻale, a me ka ʻaina kakahiaka nui me nā meaʻai momona.
I mea e hoʻomaikaʻi ai i kāu mau hopena i ka holo ʻana ma nā wahi waena a me nā mamao, pono ʻoe e ʻike i ke kumu o ka holo ʻana, e like me ka hanu pololei, ʻenehana, hoʻomehana, ka hiki ke hana i ka eyeliner pololei no ka lā o ka hoʻokūkū, hana i ka ikaika ikaika i ka holo a me nā mea ʻē aʻe. No laila, paipai wau iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā hōʻike aʻo wikiō ʻokoʻa e pili ana i kēia a me nā kumuhana ʻē aʻe mai ka mea kākau o ka pūnaewele scfoton.ru, kahi āu i kēia manawa. No ka poʻe heluhelu o ka pūnaewele, manuahi nā aʻoaʻo aʻo wikiō. No ka loaʻa ʻana iā lākou, kau inoa wale nō i ka nūpepa, a i loko o kekahi mau kekona e loaʻa iā ʻoe ka haʻawina mua ma ke kaʻina e pili ana i ke kumu o ka hanu kūpono i ka wā e holo ana. E kau inoa i ka haʻawina ma aneʻi: Ke holo nei i nā ʻōlelo aʻo wikiō ... Ua kōkua kēia mau haʻawina i mau kaukani mau kānaka a kōkua pū kekahi iā ʻoe.
