Kaʻai no ka loaʻa ʻana o ka nui o nā mākala

He mea nui ia no kēlā me kēia mea ʻaleʻale ʻaʻole wale e koho i ka papahana hoʻomaʻamaʻa kūpono, akā e lawe i ke ala kūpono i nā pilikia meaʻai. ʻAʻole hiki ke hoʻokō ʻia ka loaʻa ʻana o ka mākala inā ʻaʻole ʻoe e nānā i ka mea, pehea a iā ʻoe e ʻai ai.

ʻO ka mea mua e aʻo ʻia e nā poʻe haʻuki āpau: ʻo ka meaʻai ke loaʻa ka nui o nā mākala he ʻokoʻa loa ia mai ka mea i kapa ʻia he meaʻai kūpono, a ʻoi aku ka nui mai ka papaʻai ʻoiai e lilo ana ka paona. He aha kēia mau ʻokoʻa, e aʻo ʻoe mai kā mākou ʻatikala.

Inā ʻo ka pahuhopu ke kaupaona ʻana a i ʻole ka loaʻa ʻana o ka nui o nā mākala, pono ʻoe e ʻike mua i ka uku metabolic a helu i kāu helu metabolic basal. No laila e ʻike ʻoe i ka nui o nā calories e pono ai i kou kino no ka hana piha ʻana me ka hoʻoikaika kino.

Lawe ʻia nā mea e like me ke kāne, ke kiʻekiʻe, kaupaona a me nā makahiki. E hoʻomanaʻo i ka hopena o nā hopena i koho ʻia wale nō, ʻoiai he mea nui nā mea pākahi e pili ana i ka metabolism - ke kū a me ka ʻole o nā ʻano maikaʻi ʻole, nā ʻano like ʻole o ka ʻōnaehana endocrine, nā genetics a me nā mea hou aku. Basal metabolic rate e kūlike i ka helu o nā calorie e pono ai e mālama i ke kaupaona.

Hoʻomaulia ʻia e like me nā hana i hāʻawi ʻia i ka papa.

A laila, hoʻonui mākou i ka helu hopena e ka pae o ka hoʻoikaika kino:

• 1,2 - ka nui o ka nohona noho;
• 1,375 - ka awelika o ka papa hana, 1-3 mau haʻuki māmā i kēlā me kēia pule;
• 1.55 - pae kiʻekiʻe o ka hana, 3-5 mau hoʻoikaika kino i kēlā me kēia pule;
• 1,725 ​​- pae kiʻekiʻe loa o ka hana, hoʻoikaika kino hoʻoikaika hana 6-7 mau manawa i ka pule.

ʻO ka helu hope loa e hōʻike i ka nui o nā calories e pono ai e mālama i kou kaupaona. Maʻalahi ke kaʻina hana hou: inā makemake ʻoe e hōʻemi i ke kaupaona, pono e hōʻemi iki kēia helu, inā makemake ʻoe e hoʻonui i ka kaumaha, hoʻonui.

Polokalamu kūpono no ka loaʻa ʻana o ka nui o nā mākala

ʻAʻole hiki ke ulu kaʻiʻo me ka ʻole o ka meaʻai kūpono kūpono. Koho i nā huahana kiʻekiʻe loa iʻole e clog i ke kino me nā toxins a me nā toxins. Ke koho ʻana i ka protein, hāʻawi i ka makemake i ka ʻai i hoʻoluʻu ʻia, nā iʻa a me nā moa. ʻO nā mea momona, nā cereala i hoʻohana ʻia i ka hana ʻenehana liʻiliʻi - mālama lākou i ka nui o nā fiber a me nā microelement pono. I nā cereala i hoʻonani ʻia, ʻaneʻane ʻaʻohe mea i koe.

Hāʻawi i ka makemake i nā huaʻaleʻale me kahi papa kuhikuhi glycemic haʻahaʻa, ʻaʻole alakaʻi lākou i ka hoʻokuʻu ikaika ʻana o ka insulin, ʻo ia hoʻi ʻaʻole ʻoe e loaʻa ka momona. E waiho i nā huaʻaleʻale maʻalahi no ka Pōʻaono a i ʻole ka Lāpule, i kēia lā hiki iā ʻoe ke uku i kahi lā hoʻopunipuni a loaʻa nā mea āu e makemake ai. E hoʻonui hou kēia i ka metabolism, e hoʻokumu i kahi hopena psychological maikaʻi a e ʻae iā ʻoe e ʻoliʻoli i nā meaʻai ʻono.

ʻO ka pinepine o ka hoʻomaʻamaʻa ikaika i ka hale hoʻoikaika kino kekahi mea nui. ʻO ka pinepine o ka hoʻoikaika ʻana, ʻo ka nui o ka ikehu āu e hoʻolilo ai. No ka loaʻa ʻana o ke kaumaha, pono e ʻoi aku ka nui o nā calorie i puhi ʻia ma mua o ka uku ʻia. No laila, ʻai i hoʻokahi a i ʻole ʻelua mau meaʻai i kāu mau lā hoʻoikaika ma mua o kou lā hoʻomaha. E hoʻonui wikiwiki kēia i ke kaʻina hana hou.

Nā loina kumu

I mea e maʻalahi ai ka ʻike ʻana o nā mea pāʻani novice i ka mea e hoʻomaka ai mai ke kahakaha ʻana i kahi papaʻai no ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu no hoʻokahi pule, hōʻuluʻulu mākou i kekahi mau loina maʻamau.

1. Paipai ʻia e inu i nā aniani he 1-2 o ka wai mālie ma hope koke o ka ala ʻana. E hoʻomākaukau kēia i kāu wahi gastrointestinal no ka ʻaina kakahiaka e hiki mai ana a hoʻomaʻamaʻa i ke kaulike wai-paʻakai i ke kino.
2. ʻO ka pāʻina kakahiaka ka nui a me ka nui-calorie ʻai. Pono ia e kau ʻia ma luna o nā haʻuki kūpikipiki, a pōmaikaʻi hoʻi ka nui o nā protein a me nā unsaturated fatty acid. Maikaʻi ka ʻai ʻana i nā kalakeke maʻalahi a loaʻa i kahi kīʻaha kope e ala a hoʻonui hou i kāu mau uila.
3. E lawe i nā pāʻina he nui a puni ka lā. Makemake ʻia e hoʻololi ʻia i mea e loaʻa ai nā amino acid ʻokoʻa mai nā kumu protein like ʻole. No kekahi, ua lawa ʻelua mau meaʻai no kahi hoʻonohonoho, akā no kekahi, ʻaʻole lawa nā ʻai ʻelima. Aia ia i kāu ʻano kino, metabolism, genetics, gastrointestinal tract function a me ka pae o ka hoʻoikaika kino i kēlā me kēia lā. E mālama i kāu mau ʻāpana liʻiliʻi e pōloli hou ʻoe i ʻelua a ʻekolu mau hola ma hope o ka ʻai ʻana. Pono e hoʻopili ʻia ka pāʻina o nā protein protein holoholona, ​​nā haʻuki kūpikipiki paʻakikī, a me ka fiber.
4. ʻAi i nā huaʻaleʻale ma mua o ka hoʻomaʻamaʻa. E hāʻawi kēia iā ʻoe i ka ikaika a hoʻomaikaʻi i ke kahe o ke koko i kou mau mākala ma ka hāʻawi ʻana i nā glycogen hou aʻe. Ma hope o kāu hoʻolālā, pono ʻoe i kahi protein protein absorption wikiwiki. ʻOi aku ka maikaʻi o nā hua keʻokeʻo a me nā lulu protein paha.
5. Paipai ka hapanui o nā mea ʻaiaʻai i ka palena ʻana o ka loaʻa ʻana o ka huʻopaʻa ma hope o 6-7 pm a i ʻole ʻoki ʻana iā lākou āpau. ʻOiaʻiʻo, pili kēia i kāu papa kuhikuhi a me nā pono o ke kino, akā akāka ka laina o lalo: ʻo ka pili loa o kou hiamoe, ka liʻiliʻi o ka ikehu e pono ai i kou kino. ʻO nā piʻi i nā pae insulin i kēia manawa e alakaʻi i ka hōʻiliʻili ʻana o nā aʻa adipose, a ʻaʻole ia e koi ʻia e hana nui i ka pancreas.
6. Pono ka pāʻina hope loa i ka protein protein hoʻokuʻu lohi. Pale kēia i ka haki ʻana o nā mākala i ka wā hiamoe. ʻO ka koho kūpono no kēia ka tī momona momona haʻahaʻa. He māmā ia, huahana haʻahaʻa-calorie e hoʻolako i kou mau mākala me nā amino acid no 4-6 mau hola.
7. Mai poina ka waiwai o ka wai. Loaʻa ka loaʻa ʻana o ka nui i ka ʻai ʻana i kahi nui o nā meaʻai protein, hana kēia i kahi ukana ikaika ma luna o ka gastrointestinal tract, ate a me nā puʻupaʻa. I mea e hōʻeha ʻole ai i kou olakino, e ʻike pono e inu i ka wai. ʻO kāu helu kau palena iki he 3 liters i kēlā me kēia lā. Hoʻohālikelike ia i ka makemake, hoʻomaikaʻi i ke ʻano o ka ʻili a hoʻonui i nā hana metabolic i ke kino.
8. ʻO Chit Day Chit Day Strife. ʻOiaʻiʻo, he manawa kūpono ka hāʻawi ʻana iā ʻoe iho i kahi hoʻomaha iki mai ka meaʻai kūpono, akā ʻaʻole ka poʻe āpau a ʻaʻole hoʻi e pōmaikaʻi mau iā ia. ʻOi aku ka maikaʻi o nā Endomorphs i ka hoʻohana ʻana i ka refeed (ka hoʻouka ʻana me nā huakaleka paʻakikī) ma kahi o ka lā cheat cheat. E hoʻopiha hou kēia i nā hale kūʻai glycogen i nā mākala a me nā ake, akā ʻaʻole ia e alakaʻi i ka ulu ʻana o nāʻiʻo adipose.

No nā kāne

No nā kāne, loaʻa ka loaʻa ʻana o ka nui o nā mākala me ka hoʻonui ʻana o ka ikaika i nā hoʻoikaika maʻamau. ʻOiaʻiʻo, koi kēia i ka ikehu, i loaʻa i ke kino ka mea nui mai nā carbohydrates. Pono e nui nā kālikaoa: e like me ka hana o kēlā me kēia lā a me ka maʻamau o ka loaʻa ʻana o ke kaumaha, ʻokoʻa ka nui o lākou mai 4 a 10 g no 1 kg o ke kaumaha o ke kino i kēlā me kēia lā. ʻO kēia kahi nui o nā meaʻai, no laila e ʻoi aku ka maʻalahi o ka hoʻokaʻawale ʻana iā ia i mau ʻāpana. ʻO ka pinepine o kāu ʻai ʻana, ʻo ka maʻalahi no ka gastrointestinal tract e hoʻopili i kēia meaʻai āpau.

Kaupaona ʻia nā kumuwaiwai āpau a pau i ka maloʻo (maka). Hoʻomaopopo nui kēia i nā helu āpau. ʻO kahi laʻana, 100 g o ka oatmeal (maloʻo) i loko o kahi 65 g o nā haʻuki. E hoʻopaʻa i kēia pāʻina i kāu puke pai meaʻai, no laila e maʻalahi ʻoe e hoʻomaopopo i ka nui o nā macronutrients e pono ai e ʻai ma hope o kēlā i ke ao.

Ma ke ala, ʻaʻole pono ʻoe e makaʻu i nā huehue ʻole. Inā ʻaʻole ʻoe makaukau i ka maʻi kō a ʻaʻohe ou pilikia me ka keu kaupaona, hiki iā ʻoe ke uku maʻalahi i kekahi mau kālikaiki maʻalahi i kēlā me kēia lā. ʻOiaʻiʻo, e ʻoi aku ka maikaʻi inā loaʻa ʻoe iā lākou mai nā kumuwaiwai kūlohelohe: nā hua, nā hua a me ka meli. ʻO nā huahana confectionery, nā keke like ʻole, nā kī kokoleka, nā mea i hoʻomoʻa ʻia, me ka hoʻohui i ke kō, loaʻa ka nui o nā waikawa momona momona. Hoʻohui pū, kumu kēia i ka piʻi ikaika o ka insulin, ka mea e alakaʻi a alakaʻi i kahi ʻano momona o nā momona, ʻoiai nā ectomorphs.

Pehea e ʻai ai i ka loaʻa ʻana o ka nui o nā mākala e loaʻa ai ka mea nui mai kāu haʻuki hoʻoikaika kino? Hoʻohui ʻia, e lawe i nā mea hoʻopihapiha kūikawā no ka poʻe haʻuki i ka nui o ka helu. Ma waho o ka ikehu, pono ʻoe i ka ikaika. No nā mole o ATP ke kuleana no ka ikaika o nā mākala a me ka ukana i hiki iā lākou ke kū. ʻO ka mea liʻiliʻi ma laila, ʻo ka mea liʻiliʻi i hiki iā ʻoe ke hana me kahi kaumaha kikoʻī. Hoʻonui ʻia ka hōʻiliʻili ʻana o nā mole o ATP e creatine.

Ma waho aʻe o nā huahana meaʻai haʻuki, loaʻa ka creatine i nā nui i ka ʻulaʻula: pipi, puaʻa, hipa. Maʻalahi ka hopena: pono nā kāne i ka manawa mau e hoʻohui i ka ʻulaʻula i kā lākou papaʻai e loaʻa ai ka nui o nā mākala. He waiwai ʻē aʻe kā Creatine: hoʻomaikaʻi ia i ke kahe o ka glycogen a me ka wai i loko o nā mākala. E like me kāu e ʻike ai, "huki" kekahi mole mole glycogen i ʻehā mole wai. Ma muli o kēia, ʻike nā mākala i nā ʻoʻoleʻa a hoʻopiha.

ʻAʻole ʻo ka ʻiʻo ʻulaʻula wale nō ke kumu o ka protein. ʻO ka ʻai ʻana i kahi papaʻai olakino no ka nui o nā mākala e koi ʻia ka protein mai nā ʻano ʻano meaʻai like ʻole. ʻOi aku ka maikaʻi o nā kumuwaiwai protein: nā hoʻopiha moa a me nā kuhukū, nā huahana waiū, nā iʻa a me nā iʻa iʻa. ʻO ka protein protein i loaʻa mai nā cereal a me nā legume hiki ke nānā ʻole ʻia i ka helu ʻana o nā macronutrients. ʻAʻole waiwai nui kona ʻano amino acid e like me nā protein o nā holoholona. ʻO ka nui o nā protein i ka papaʻai pono ma ka liʻiliʻi 1.5-2 g no 1 kg o ke kaumaha o ke kino. ʻO kēia ka palena liʻiliʻi e hiki ke hoʻopiha i kāu mau lilo ikehu a hoʻomaka i nā kaʻina hana o ka hoʻōla i nā mākala ma hope o ka hoʻomaʻamaʻa ikaika.

No ka assimilation maʻamau o nā meaʻai protein, pono ke kino i ka fiber. Makemake ʻia mai nā huaʻai a me nā mea kanu. Manaʻo ʻia ʻo ka pulupulu kahi ʻaʻā pono ʻole e hiki ke ʻai ʻia, no laila hiki ke waiho ʻia i ka helu macronutrient holoʻokoʻa.

Inā ʻaʻole he mea ʻē aʻe hiki ʻole ke loaʻa ka nui o nā mākala? ʻAʻole hoʻonui i nā pae hormonal. Hōʻike ka hoʻomaʻamaʻa ikaika e hāpai i ka hoʻonui ʻana o ka huna o testosterone a me ka ulu ulu ʻana. Akā ma hea kahi e loaʻa ai i ke kino ka wahie no kā lākou synthesi? Hoʻokomo ʻia nā Hormones mai ke kolesterol. Inā he kuhiakau kēia, a laila "maikaʻi" a "maikaʻi ʻole" ka cholesterol. ʻIke ʻia ka "Bad" kolesterol ma nā momona trans a he hopena maikaʻi ʻole ka hopena ma ka ʻōnaehana cardiovascular.

ʻIke ʻia ka "kolesterol" maikaʻi i nā meaʻai mea kanu a he nui nā hana maikaʻi, e like me:

• normalization o ka endocrine ʻōnaehana;
• hoʻohaʻahaʻa i ke kiʻekiʻe o ka "maikaʻi" kolesterol i ke koko;
• hoʻonui i ka moekolohe;
• hoʻomaikaʻi i ka hana o ka ʻōnaehana digestive.

Panina: pono ke kino i ka momona. ʻO nā kumu momona maikaʻi loa: nā aila mea kanu (flaxseed, ʻoliva, sesame, aila hua hua waina), aila iʻa, hua manu, nā hua, nā hua, nā ʻākala.

No nā wahine

ʻO nā loina o ka meaʻai maikaʻi no nā mea haʻuki wahine e loaʻa nei nāʻiʻo e ʻane like like. Pono ʻoe e loaʻa ka ikehu hou aʻe ma mua o kāu hoʻolilo, lawa ka protein e kākoʻo i ka hoʻomaikaʻi a me ka ulu ʻana o nā mākala, a hoʻopau i ka momona no nā ʻōnaehana o ke kino e hana pono.

E kia i ka maikaʻi o kāu meaʻai. ʻAʻole ʻae ʻia ka ʻai "Dirty". Ua ʻike ka poʻe āpau ʻaʻole mālama ʻia ka kaupaona nui i nā wahine ma ke ʻano like me nā kāne: ʻo ka hapa nui o nā momona āpau e hōʻiliʻili ʻia ma ka ʻūhā, ka ʻōpū o lalo a ma nā ʻūhā o loko. Kūlike ʻole kēia me kahi kūkulu haʻuki hoʻokalakupua. He meaʻai maikaʻi ʻole ia e kōkua i ka hōʻiliʻili momona: nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe, meaʻai wikiwiki a me nā meaʻai wikiwiki.

ʻO kāu maʻamau o nā huaʻaleʻa he 3.5-6 g, nā protein - 1.5-2 g, momona - 0.5-1 g no 1 kg o ke kaumaha o ke kino. Inā kūlana kiʻekiʻe nā huahana, lawa kēia e hoʻolako i ke kino i nā mea āpau e pono ai.

ʻO kahi papahana no ka loaʻa ʻana o ka nuʻa no nā ʻano ʻano like ʻole o ke kino

ʻO nā meaʻai no ka loaʻa ʻana o ke kaupaona ka mea ʻokoʻa no ka poʻe me nā ʻano kino like ʻole.

ʻEkolu wale nō o lākou:

• ectomorph
• mesomorph
• endomorph

E kamaʻilio kaʻawale e pili ana i kēlā me kēia o lākou.

No ectomorphs

ʻO kahi ectomorph kahi kanaka i paʻakikī i ka loaʻa ʻana o ke kaumaha. 'Lelo pinepine lākou e pili ana i kēlā poʻe "ʻai e like me kona makemake a momona ʻole." I loko o ka hale hoʻoikaika kino, pono lākou e hakakā nui no kā lākou kūleʻa, a he mea nui ka meaʻai i kēia.

ʻO ke kumumanaʻo nui o ka meaʻai no ectomorphs: pono e nui nā meaʻai. Inā ʻaʻole lawa nā pāʻina ʻehā i ka lā, e hoʻonui i ka nui o nā pāʻina i ʻeono. ʻAʻole naʻe e ʻike i nā hopena? ʻAi i 8 manawa i ka lā! Mai poina e lawe i nā enzyme hou i hiki ai ke komo piha i ka meaʻai.

Pono e nui nā proteins a me nā haʻuki. ʻO ka hewa maʻamau a ka ectomorph e hana ai ʻo ia ka pololi. Pono mau ʻoe i ka ʻai me ʻoe, i mea e haʻalele ʻole ai i ka catabolism a me kahi manawa kūpono e luku ai i kou mau paʻakikī paʻakikī.

Paipai ʻia e hana i kahi lā hoʻopunipuni i nā hopena pule. I kēia lā, hiki iā ʻoe ke ʻai i nā mea āu e makemake ai, me ka ʻole o ka minamina. He mea hoʻomākeʻaka ia, akā hāʻawi pinepine kēia mau lā i kahi holomua i ka loaʻa nui.

No nā mesomorphs

ʻO Mesomorph kahi kanaka nona nā genetics i kūpono kūpono loa no ka hoʻomaʻamaʻa ikaika. Pono ʻo ia e pili pono i ka meaʻai kūpono a nui, akā ʻaʻole nā ​​hopena liʻiliʻi mai ka papaʻai e hopena i nā hopena koʻikoʻi.

Maʻamau nā mesomorphs he 4-6 mau meaʻai i ka lā e loaʻa ai ka nui o nā mākala. Hoʻokumu ʻia lākou i nā carbohydrates paʻakikī a me nā protein kiʻekiʻe. He mea ʻole ʻoe e like me ka "makana genetically" iā ʻoe, me ka ʻole o ka meaʻai kūpono, hoʻomaʻamaʻa maʻamau a me ka hoʻoponopono pilikino, ʻaʻole ʻoe e hoʻokō i ka kūleʻa i nā haʻuki. Eia kahi wehewehe kikoʻī o nā hiʻohiʻona meaʻai o nā mesomorphs.

Aia i ka palapala, hana ʻia kahi lā hoʻopunipuni a i ʻole ka ukana wahie i ka hopena pule. ʻAe kēia iā ʻoe e hoʻomaʻamaʻa hou aku i ka huahana a hāʻawi iā ʻoe i kahi hoʻokuʻu psychological maikaʻi.

No nā endomorphs

ʻO Endomorph kahi kanaka e hoʻohuli i ka genetically over a overweight a overweight. No nā endomorphs, paʻakikī ka loaʻa ʻana o ka nui o nā mākala: inā hele nui ʻoe me nā calorie, a ma kahi o nā mākala, kūkulu mua ʻoe i ka momona. No laila, no ka hoʻonohonoho ʻana i ka meaʻai kūpono, pono akahele ka endomorphs i ka helu ʻana i nā calorie a me nā macronutrients.

ʻO ka pahuhopu o kekahi mea haʻuki i ka manawa o ka waiwai ka mea e kūkulu i ka nui o nā mākala a me ka momona e hiki ai. Hiki i nā Endomorphs ke manaʻo wale i kēia laina maikaʻi e ka ʻike. ʻO nā mea āpau ma aneʻi wale nō. Loaʻa ka nui o ke kaupaona ʻana i ka ʻai ʻana i 6 mau koleka o nā kālika ma ke kg o ke kino? E hoʻēmi i ka 5. Kuhi hewa nō? E hoʻohui i ka cardio i mau manawa i ka pule. ʻO kāu hana nui: e hopu i ke kaulike kūpono no kāu metabolism ma waena o nā calories i hoʻopau ʻia a hoʻopau ʻia. Ma laila wale nō e hiki ai iā ʻoe ke loaʻa ka nui o nāʻiʻo momona.

Pehea e hoʻomaʻamaʻa ai ʻoiai e hoʻopaʻa inoa?

ʻO kaʻai ka mea nui o ke olakino, akā me ka ʻole o ka hoʻoikaika kino, ʻaʻohe mea e hiki. ʻAʻole loaʻa i nā mākala ka mea ulu e ulu. E hoʻolālā i kāu papa kuhikuhi i loaʻa iā ʻoe ka manawa e hele i ka hale hoʻoikaika kino 3-4 manawa i ka pule. Kūlike ʻole i ka manaʻo kaulana, ʻaʻole nui kēia i ka manawa. ʻAe, ʻaneʻane hiki i nā kānaka āpau ke waiho i loko o ka hale hoʻoikaika kino no hoʻokahi hola ma hope o ka hana a me ke aʻo ʻana, inā he makemake.

Kūkulu ʻia ka hoʻomaʻamaʻa e pili ana i nā hana maʻamau i hana ʻia me nā kaupaona manuahi: nā squats me ka barbel, ka press bench, deadlift, pull-ups ma ka bar horizontal, push-ups ma nā kaola kaulike ʻole, ke kū ʻana o ka press bench a noho paha, nā kaomi dumbbell like ʻole, a pēlā aku. Lawe lākou i 80% o kāu hoʻomaʻamaʻa. Hoʻolilo i ke koena 20% ma nā hana kaʻawale - nā mea i pili wale i kahi pūʻulu muscle. E hoʻoikaika kēia iā ʻoe a hoʻomaikaʻi i ka hoʻomaha.

ʻO ke kulekele hoʻomaʻamaʻa nui e pono ai ʻoe e pili i ke kumu o ka holomua o nā kaumaha. ʻO kēia ke ʻano o kēlā me kēia hoʻoikaika ʻana, pono ʻoe e hana i kahi mea hou aʻe ma mua o ka mea ma mua.Ua paʻi ʻoe he 10 mau māka o kāu pākaukau i kēlā pule? E hoʻāʻo i ka 12 i kēia lā! Ua noho ʻoe i lalo me ka barbel 100 kg i ka Pōʻalima i hala? E hoʻāʻo i ka squatting 105 i kēia manawa.

Hoʻohui i ka cardio e pono ai. Eia nō naʻe, pono e hana ʻia i hiki ʻole iā ʻoe ke kuni i nā calorie he nui. E ʻōlelo mākou he 15 mau minuke o ka hele wāwae ʻana i ka wikiwiki ma luna o kahi wili e like me ka maikaʻi o ka hoʻomehana ʻana.

E hoʻomaʻamaʻa ma nā ʻano like ʻole, no ka mea me ka hoʻonui i ka ikaika a me ka nui, loaʻa iā ʻoe ka manawa kūpono e hoʻomohala i nā ʻaoʻao ʻē aʻe. Hana CrossFit a ʻoi aku kou wikiwiki, ʻoi aku ka hana a me ka hoʻomanawanui hou aku. Mai makaʻu e hoʻāʻo i nā mea hou, a ʻike ʻoe i ke ʻano āu i moemoeā mau ai.

E nānā i ka wikiō: What is Multiband 6 Atomic Timekeeping Top 7 Multiband 6 G Shock Watch Models (Nowemapa 2024).