Holo hiki ke mahele ʻia i ka holo ʻana jogging i ke kakahiaka, jogging i ke awakea a jogging i ke ahiahi. E noʻonoʻo i nā maikaʻi a me nā maikaʻi ʻole o kekahi manawa holo.
Ke holo nei i ke kakahiaka
Holo ke kakahiaka, koe wale no ka poʻe āpau pono waiwai o ka holo ʻana, kōkua pū kekahi e ala i ke kino a hoʻoikaika i ka lā holoʻokoʻa.
He ʻōlelo aʻoaʻo e hana i ka holo kakahiaka i ka wikiwiki, ka lōʻihi mai 10 ma mua 30 mau minuke... E lawa kēia e hoʻāla i ke kino. Akā i ka manawa like 30 mau minuke holo lohi akāka ʻaʻole lawa e hoʻonāwaliwali ai ʻoe.
I mea e maikaʻi ai kāu holo kakahiaka, pono ʻoe e hāhai i kekahi mau lula.
- Pono ʻoe e hele i kahi holo ma mua o ka hapalua hola ma hope o ke ala ʻana. A laila ʻaʻole ʻoe e ʻike i ka hōʻoluʻolu mai ka ukana makaʻu ma hope o ka hiamoe.
- Ma mua o ka jogging, hana i ke kumu hoʻoikaika kino hohola... E emi ma lalo o 2 mau minuke, akā e ʻae ia i kou mau wāwae e hoʻomaʻamaʻa koke i ka holo ʻana.
- Inā 'oe e holo nei no ka pohō kaumahamai ʻai i kekahi mea ma mua o ka jogging. E inu i ke kīʻaha wai i ka hapalua hola ma mua o ka holo ʻana, ʻo ia hoʻi, ma hope koke o ka ala ʻana. Inā ʻoe e holo nei no ke olakino, a laila he hapalua hola ma mua o ka holo ʻana hiki iā ʻoe ke ʻai i kahi mea momona, e like me ka gingerbread, a i ʻole inu i kahi kīʻaha kī ʻono a kope paha. E loaʻa wale ka ʻaina kakahiaka ma hope o ka holo.
Ke hoʻi mai ʻoe i ka home mai kahi holo, inu koke i ka nui o ka wai e like me ke koi o kou kino. Mai make wai. Pili kēia i nā mea e holo no ke olakino a me nā mea e holo no ka pohō kaumaha a i ʻole no ka hana haʻuki. Ma hope o kēlā, ʻauʻau a ʻai kakahiaka kakahiaka maikaʻi. ʻO ka ʻaina kakahiaka ma hope o ka holo he pono e hoʻopiha hou i ka glycogen i lilo i ka wā o ka holo.
A ʻo ka mea nui loa, inā he kanaka kakahiaka ʻoe, ʻo ia hoʻi, hiamoe mua a ala aʻe i ke kakahiaka, a laila he hauʻoli wale nō ka holo ʻana i ke kakahiaka. Inā ʻoe he "pueo" a makemake ʻoe e hiamoe i ka lohi loa, a laila e lawe mai ka jogging kakahiaka iā ʻoe i kahi nui o nā pilikia. He maikaʻi ʻole ke kīkēkē ʻana i ka "uaki" o loko. No laila, ʻoi aku ka maikaʻi o ka holo ʻana i ke awakea a i ke ahiahi paha.
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. Kakau inoa 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.
Holo i ka ʻauinalā
Lā, i kēia hihia, e kāhea mākou i ka manawa, a ma hope paha o 2 mau hola ma hope o ka ʻaina kakahiaka, a ma hope paha o 2 mau hola ma hope o ka ʻaina awakea, akā ma mua o ka ʻaina ahiahi.
Maikaʻi ke holo i ke ao, ke ʻaʻole wela ma waho, ʻo ia hoʻi, i ka hoʻoilo, ka puna a me ka hoʻoilo. I ke kauwela, ʻoi aku ka paʻakikī o nā mea āpau a ua kākau ʻia kahi ʻatikala e pili ana i kēia: pehea e holo ai i ka wela loa.
Inā ʻoe e holo i ke ao, inā ʻaʻole wela ma waho, a laila pono ʻoe e hana i nā kaʻina hana hoʻomākaukau aʻe:
- E kīkoʻo i kou mau wāwae. Ma ka laulā, pono e hana i kēia ma mua o ka holo ʻana, me ka nānā ʻole i ka manawa o ka lā. ʻOi loa inā hoʻomaha kou mau wāwae.
- Holo wale ma hope o 2 mau hola ma hope o ka ʻai ʻana. He kūlana kēia kiʻi. Ma muli o ka hana ʻia ʻana o nā meaʻai momona e ke kino no ka liʻiliʻi he 3-4 mau hola, aia nā meaʻai protein i 2 mau hola. A me ka palaoa kāhili - 1-2 mau hola. No laila, inā ʻai ʻoe i kahi mea momona, a laila ʻoi aku ka maikaʻi o ke kali ʻana ma ka liʻiliʻi he 3 mau hola i ʻole e ʻike i nā pilikia i ka wā e holo ana, e like me ka ʻeha o ka ʻōpū, ma nā ʻaoʻao, a me ka belching. A inā ʻai ʻoe i ka porridge bale, a laila ma hope o 1.5 mau hola hiki iā ʻoe ke hele i ka jogging.
Hōʻoluʻolu ka holo ʻana i ke ao. Hiki ke hoʻoponopono mau ʻia no nā meaʻai no ka mea aia ka ikehu i ke kino, a ʻoi aku, ua hala ka manawa kūpono mai ka manawa o ka ʻaina kakahiaka a i ʻole ka ʻaina awakea i ʻole e ʻike i nā pilikia.
Eia nō naʻe, hana ka hapa nui o mākou i ka lā, no laila i kēia manawa o ka lā hiki iā ʻoe ke holo i nā hopena pule wale nō, a i ʻole no ka poʻe hana ʻole i ka lā. A ʻo ka mea nui loa, ʻo ka jogging i ka lā ke kō i nā koi āpau a me nā "lark", ka mea i nui ka nui ma mua o ko lākou hiamoe ʻana. A me nā "pueo" e ala ala ana.
Holo i ke ahiahi
ʻO ka holo ʻana i ke ahiahi kūpono ia no ka poʻe hana ʻole ma ka hana kino. ʻOiai, ʻoiaʻiʻo, pili ia i ka makemake, no ka mea, ʻo wau iho, e hana ana ma ke ʻano he uila, ua hele a hoʻi mai ka hana ma kahi holo. A holo mau ʻo ia i ka home i ka moku. E hoʻonui i ka mamao, i loaʻa i ka ʻāpana o 9 km. No laila, ma aneʻi ʻoe e nānā mua ai i kou ʻano. No laila, eia nā mea nui o ka holo ahiahi:
- Inā ʻaʻole ʻoe e hana ma ka hana kino, a mai luhi paha ma hope o kahi lā hana nui, a ʻaʻole ʻoe e hana iki, a laila ʻo ka jogging ahiahi ka mea āu e pono ai.
- Ma mua o ka jogging ʻana, ʻaʻole pono ʻoe e ʻai ma lalo o 2 mau hola. Ua kākau ʻia kahi ʻatikala e pili ana i kēia: Hiki iaʻu ke holo ma hope o ka ʻai ʻana... Eia nō naʻe, inā makemake ʻoe e jogging ma hope pono o ka hana, a laila ma mua o ka holo ʻana, ʻai i kahi mea momona, e like me nā kuki, a i ʻole inu wale i ke kīʻaha kī ʻono me ka meli. A i ʻole hiki iā ʻoe ke ʻai i nā kuki a inu kī. ʻO ia, pono ʻoe e ʻai i ke ala like me ka poʻe e holo i ke kakahiaka e ʻai. No laila, inā makemake ʻoe e lilo i ka kaupaona e ka jogging, a laila ʻaʻole hiki iā ʻoe ke ʻai i nā mea momona, ʻoi loa i ke ahiahi.
- Paipai wau iā ʻoe e holo no ka holo ma hope koke o ka hana, ʻaʻole ma hope o kāu ʻaina awakea a kali i 2 mau hola no ka ʻai ʻana o ka meaʻai. I kēia hihia, e paʻakikī ka psychologically e hoʻokau iā ʻoe iho e holo. A ke kū nei ʻoe i kou mau wāwae, ʻaʻole ʻoe e lanakila i ka pale o ka noʻonoʻo. ʻO ka hana nui ma hope o ka hana e "hoʻolei" i kahi mea momona iā ʻoe iho, hoʻololi i nā lole a holo.
ʻO ka holo ahiahi ke kūpono loa no nā "pueo" a me nā mea a pau i loaʻa ka ikaika i ke ahiahi.
