Hāʻawi ka hapanui i ka hapa nui o ko lākou manawa i nā haʻuki i mea e loaʻa ai kahi kiʻi nani. He mea nui e hoʻomanaʻo he maikaʻi ʻole ke hoʻoikaika koke ma hope o ka ʻai ʻana.
Hoʻopili maikaʻi kēia i ka mokuʻāina o ke olakino, aia ka manaʻo o ka luhi, hōʻoluʻolu ʻole, nausea. I mea e pono ai ka holo ʻana, pono ʻoe e hoʻoholo i ka wā ma waena o ka ʻai ʻana a me ka hoʻoikaika kino.
No ke aha e hiki ʻole ai iā ʻoe ke holo pololei ma hope o ka ʻai ʻana?
Me ka hoʻoikaika mau, pono i kahi kanaka i ka meaʻai maikaʻi. Pono i loko o ka meaʻai nā pākīpika, nā protein, nā wikamina, nā minelala. Hiki ke hoʻohana i nā hui pūmua kūikawā a me nā mea inu ikehu.
ʻAʻole hiki ke ʻai i ka manawa ma mua o ka holo ʻana, no laila pono ʻoe e hoʻoikaika i ka ʻōpū piha.
Hana kēia i nā pilikia ʻelua:
- Kaumaha i ka neʻe ʻana.
- ʻAʻole lawa ka lawa ʻana o ke koko.
Hiki ke hoʻohālikelike ʻia ka nui o nā meaʻai i ʻai ʻia me ke kaupaona o kahi dumbbell, e like me ka 0.5-1 kg. Ua lilo ia i mea paʻakikī e hoʻopaʻa.
ʻO kekahi pilikia ka lawa ʻole o ka lako o ke koko, ʻoiai ʻelua mau hana i hana ʻia i ka manawa like i ke kino: ka ʻai o ka meaʻai a me ka hana o nā mākala. I kēia hihia, lilo ka holo ʻole i mea ʻole, no ka mea, lilo ka ikehu i ka hana ʻana i ka meaʻai.
Pehea ka lōʻihi o ka holo ʻana ma hope o ka ʻai ʻana?
ʻO ka manawa kūpono loa a laila koi ʻia ia e hoʻomaʻamaʻa ka manawa ia no ke kino e ʻeli i ka hapa nui o nā meaʻai i ʻai ʻia. Ma muli o nā ʻōlelo paipai, pono ka wā mawaena o ka ʻai ʻana a me nā haʻuki i 1.5-2 mau hola.
Kuhi ʻia ke anakuhi, no ka mea pili ia i nā kumu ʻelua:
- ʻO ka pilikino o ka meaola
- ʻAno meaʻai e ʻai ʻia.
ʻIi kēlā me kēia kanaka i ka meaʻai i kahi ʻano ʻokoʻa: i loko o hoʻokahi mea loaʻa lākou i ka wikiwiki, i kekahi lohi. ʻOi aku ka lōʻihi o ka wāʻai o nā mea momona.
He aha kāu e ʻai ai ma mua o kou holo?
He mea nui e ʻike i ka nui o nā meaʻai e pono ai e lawe i mua o nā papa, he aha ka papa kuhikuhi.
Inā pili ʻoe i kekahi mau lula, e pōmaikaʻi ke kino i ka holo ʻana:
- E kōkua iā ʻoe e lilo i ka paona
- Hoʻonui i ka maikaʻi.
Kūlike ka papaʻai i ka ʻano o ke kino a me ka manawa o ka lā ke hele ʻoe i ka jogging.
E ʻae ka papa kuhikuhi kūpono i ke kino e:
- kuni momona maikaʻi;
- hoʻihoʻi i nā mālama mālama ikehu;
- mai luhi.
ʻO ka jogging kakahiaka
ʻAʻole nui ka poʻe i ka manawa e ʻai ai i ke kakahiaka. Hana ʻia ʻo Jogging i 0.5-1 hola ma hope o ka ʻaina kakahiaka.
He ʻōlelo aʻoaʻo e hoʻopau i nā meaʻai:
- lulu protein;
- huaʻai;
- hua moa;
- berena;
- wai momona.
Inā pōloli loa ʻoe, e ʻai i ka maiʻa a inu i kahi inu ikaika. Inā lawa kou manawa, pono ʻoe e ʻai i ka ʻaina kakahiaka 1,5 mau hola ma mua o ka holo ʻana.
Paipai ʻia e hoʻokomo i ka papa kuhikuhi:
- ʻelua mau sanwika;
- ʻĀpala;
- yogurt;
- porridge waiū me ka hua;
- croutons me ka tī;
- nā mea kanu.
ʻO ka nui o ka ikehu o ka ʻaina kakahiaka ma kahi o 800 kcal.
Ma hope o ka holo ʻana, pono ʻoe ke kali i hoʻokahi hola, a laila ʻai i ka meaʻai i nā protein a me nā huʻihāpā.
Nā huahana kūpono:
- huamoa
- palaoa palaoa holoʻokoʻa;
- wai maoli;
- huaʻai;
- protein cocktail.
ʻO nā jogs o ka ʻaina awakea
Hiki iā ʻoe ke hele jogging i ka wā ʻai. ʻO kahi laʻana, hoʻolaʻa kekahi poʻe i kā lākou ʻaina awakea iā ia. ʻO ka hoʻoikaika ʻana i ka ʻōpū hakahaka hiki ke alakaʻi i ka luhi.
ʻO kēia ke kumu o ka emi ʻana o ke kō kō, no ka mea, ua komo mua ke kakahiaka i ke kino. ʻOi aku ka maikaʻi e lawe i kahi meaʻai māmā ma mua o ka jogging no 1-2 mau hola, e hoʻoholo ʻia ka waiwai o ka ikehu e pili ana i nā ʻano o ke kino a pehea ka ʻaina kakahiaka nui-calorie.
Paipai ʻia nā meaʻai kāhāhā kiʻekiʻe.
ʻO kahi laʻana, kūpono nā koho aʻe:
- oatmeal i ka waiū;
- nā hua maloʻo a me ke kīʻaha wai;
- kālua ʻia me jam.
Ma hope o ka holo ʻana, ʻae ʻia e ʻai e recharge a hoʻomau i ka hana. E hoʻohana i nā hua maloʻo a marmalade paha ma ke ʻano he meaʻai māmā. ʻOi aku ka maikaʻi e hoʻomākaukau i nā huahana mua no ka mālama wā lōʻihi i ke ʻano o nā kī, nā nati, nā yoghurt, nā huaʻai. A i ʻole lawe i ka meaʻai i koe mai ka ʻaina ahiahi me ʻoe e hana.
ʻO ka jogging ahiahi
Nanea kekahi poʻe i ka pāʻani ʻana i nā haʻuki i ke ahiahi. Paipai ia i ka hiamoe maikaʻi a hoʻomaha i ke koʻikoʻi i kūkulu ʻia i ka lā hana. I kēia hihia, pono ʻoe e ʻai ma mua a ma hope o kāu holo.
No ka poʻe hoʻomaʻamaʻa i ke ahiahi, eia nā kulekele meaʻai e hiki mai ana:
- ʻai pinepine i ka meaʻai a ma nā ʻāpana liʻiliʻi;
- e mālama pono i ka ʻaina kakahiaka a me ka ʻaina awakea;
- ʻai ʻaina ahiahi me ka ʻai māmā.
Hiki i nā ʻāpana liʻiliʻi o ka meaʻai ke kōkua iā ʻoe e hōʻalo i ka pōloli. He mea nui loa ʻaʻole e kāpae i ka ʻaina kakahiaka, aʻoaʻo ʻia e ʻai i nā cereala, nā nati, ka ʻai, ka waiū momona momona, nā yoghurts, nā wai momona. Maikaʻi nā meaʻai protein no ka ʻaina awakea. Paipai ʻia kahi ʻaina ahiahi māmā e pale i nā waihona momona a me ka hiamoe ʻole. Protein a i ʻole nā huahana waiū hū, kūpono i nā mea kanu.
ʻOi aku ka maikaʻi e hoʻomaka i ka haʻuki ʻana i ke ahiahi i hoʻokahi hola ma hope o ka ʻai ʻana. Hoʻopili i nā waiū waiū, nā hua, nā huaʻai i ka papaʻai.
He mea maikaʻi e ʻai i ka pā ikaika a i ʻole nā hua ma mua o kāu holo. ʻAʻole ʻae ʻia ka ʻai nui, akā ʻaʻole pono ka wī. Pono ka lawe ʻana o ka wai a puni ka lā. E inu i ʻelua mau aniani o ka wai 15-20 mau minuke ma mua a ma hope o nā papa.
He aha ka mea e ʻai ai inā ʻike ʻoe i ka pōloli ma mua o ka holo?
Inā pōloli ʻoe, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka maiʻa ma mua o ka hoʻoikaika kino. Loaʻa iā ia nā huaʻaleʻa wikiwiki i lawe ʻia e ke kino i 30 mau minuke. Hiki ke hoʻohana ʻia kahi maiʻa e hoʻopiha i nā meaʻai e pono ai no nā heihei marathon.
ʻO ka meli hoʻi kahi meaʻai wikiwiki, ʻai pākiki nui. ʻOkoʻa, hiki iā ʻoe ke inu i ke kī me ka meli 30 mau minuke ma mua o ke aʻo ʻana.
ʻOi aku ka maikaʻi o Jogging inā ʻo ka manawa ma waena o ka hoʻomaʻamaʻa ʻana a me ka ʻai ʻana ma kahi o 1-2 mau hola. Pono ʻoe i kahi papaʻai kaulike, kaukaʻi ʻia i nā ʻano o ke kino, a me ka manawa o ka lā ke hana ʻia ka jogging: i ke kakahiaka, i ka wā awakea a i ʻole ke ahiahi. Hāʻawi kahi papa kuhikuhi hoʻolālā maikaʻi i ka maikaʻi maikaʻi.
