ʻO ka hoʻomaʻamaʻa abs kahi ʻāpana hoʻohui o nā aʻo haʻuki. He paʻakikī e noʻonoʻo i kahi ʻaleʻa ʻike e hoʻolohe ʻole i kēia pūʻulu muscle. ʻAʻole pono ʻoe e luhi iā ʻoe iho me nā hoʻoikaika ikaika i kēlā me kēia lā i ka hale hoʻoikaika kino e loaʻa ai kāu abs. Hiki hiki ke hana i nā pahu nani ma ka ʻōpū ma ka home. No kēia, ua lawa kou makemake a me nā lako hana liʻiliʻi e like me ka ʻaukā laulā a me nā dumbbells. Pākuʻi ʻia kahi papahana hoʻoikaika kino ʻōpū kūpono ma ka home.
Akā e hoʻomanaʻo i ke kūkulu ʻana i kāu abs ka hapalua o ke kaua. I mea e hoʻomaha ai ka abs, pono ʻoe i kahi papaʻai calorie haʻahaʻa e kāpae i ka momona subcutaneile nui. Inā loaʻa iā ʻoe kahi momona momona o kou ʻōpū a me kou pūhaka, ʻaʻohe cubes, ʻoiai ʻoe e hoʻomaʻamaʻa i kou abs ʻelima mau manawa i ka lā. ʻIke, lilo nā mākala o ka ʻōpū i mea nui ke hāʻule ka pākēneka o ke kino momona ma lalo o 10-12%. Inā ʻoi aku ka momona o ke kino, e ikaika ana nā mākala o ka ʻōpū, akā ʻaʻole ia e holo e loaʻa ai kahi ʻōlapa ʻike maka a nani hoʻi.
I kēia ʻatikala, hōʻike mākou iā ʻoe pehea e hoʻomaʻamaʻa ai i ka abs no nā kāne a me nā wahine ma ka home a he aha nā hoʻomaʻamaʻa kūpono no kēia.
Nā ʻōlelo aʻoaʻo no ka hana ʻana i nā hana abs ma ka home
ʻO ka abs ka mea hoʻokūpaʻa i nā neʻe maʻamau āpau, a inā ʻo ia kāu loulou nāwaliwali, a laila ʻaʻole e kau kaupaona koʻikoʻi a i ʻole nā paona make.
Nā hoʻoikaika kino no ka nūpepa:
- hoʻomaikaʻi i ka hana o nā mea kūloko;
- hana maʻamau i nā kaʻina hana digestive;
- hopena maikaʻi i ka hana o ka ʻōnaehana hānau.
ʻAʻole i emi iki ka hiʻohiʻona o waho: ʻo ka ʻōpū i hāpai ʻia kahi hōʻailona ākea o kou ʻano i kou kino ponoʻī. Hoʻonui ia i ka nani i nā maka o ka wahine ʻē aʻe.
He mea maʻalahi ke nānā ʻana i nā mākala o kou ʻōpū i kāu papahana hoʻomaʻamaʻa. Lawa wale ia i ʻelua mau manawa o ka pule e hana i nā mea paʻakikī o nā hana 2-4 ma ka hopena o ke aʻo ʻana i nā ʻāpana ʻē aʻe o ke kino. Inā ʻai ʻoe a hoʻoikaika pono, e hele koke ka holomua. Inā ʻaʻole hiki kēia, ʻelua mau kumu: ka lohi o ka lapalapa ʻana o nā meaola subcutaneus (a i ʻole nele iā ia) a lawa ʻole ka nui o ka ukana (a i ʻole hana hewa ʻia i ke kaʻina hana maʻamau.
ʻO ke alapine aʻo a me ka leo
ʻO ka nīnau e nīnau pinepine ʻia nei e lohe ai nā mea hoʻomaʻamaʻa kino: Pehea ka pinepine o ka hana ʻana o ka abs? Maʻalahi ka pane. ʻO ka paʻi ka pūʻulu puʻupuʻu like me nā mea ʻē aʻe. Ehia mau manawa o ka hebedoma e hoʻomaʻamaʻa ai ʻoe, e laʻa, i kou mau wāwae? Me ka hoʻomaʻamaʻa pinepine, ʻaʻohe manawa o nāʻiʻo e ola ai, kahi e hoʻopau ai i ka hopena.
ʻAneʻane mau, ma hope o kahi hoʻolālā maikaʻi, ʻeha ka nui o kou mau ʻōpū ʻōpū a hiki ʻole iā ʻoe ke hele i waho o kahi moe. He hōʻailona kēia o ka hoʻomaʻamaʻa pololei. Inā ʻaʻole ʻeha kou mau ʻōpū ʻōpū, a laila ke hoʻomaʻamaʻa nei ʻoe i kekahi mea ʻē aʻe, akā ʻaʻole naʻe abs. ʻO ke alapine aʻo maikaʻi loa - ʻaʻoleʻoi aku ma mua o ʻelua mau manawa o ka pule, no ka poʻe hoʻomaka a lawa ka manawa hoʻokahi.
ʻO ka mea nui aʻe ka nui o ka hoʻomaʻamaʻa. Hana ka hapa nui i nā tausani crunches, me ka hilinaʻi ʻole e hana kēia i nā mākala o ka ʻōpū i mea nui, a e ʻā ka momona o ka ʻōpū. He kuhi hewa maʻamau kēia. ʻAʻohe o ka puhi momona kūloko... No kēia kumu, pono e hoʻomaʻamaʻa ka abs i ke kaila ikaika maʻamau - 2-4 mau hana no 10 repetitions. He ʻōlelo aʻoaʻo e hoʻohui i nā mea kūpaʻa e like me ka pā a me ka hakahaka, e hoʻoikaika ai kēia i ka abs a ʻapiʻiki hoʻi ka pūhaka.
Hoʻoili hoʻoili
Ke haku ʻana i kahi papahana hoʻoikaika home no ka mīkini paʻi, he mea nui e puʻunaue pono i ka ukana ma loko o ka pule hoʻomaʻamaʻa. ʻAʻole pono ʻoe e hoʻomaʻamaʻa i kou abs i ka lā ma mua o ka hoʻihoʻi ʻana o kou kua a wāwae. ʻAʻohe ou manawa e ola ai, a ʻo ka squatting a hana ʻana paha i nā make make me "abs" abs kahi manaʻo maikaʻi ʻole. E hāʻule ka nui o ka ukana ma nā extensors o ka iwi kuamoʻo, a ke hana nei me nā kaupaona koʻikoʻi, piha kēia i ka ʻeha.
Maikaʻi ke kino, akā pono ʻia nā lako hou e holomua loa ai. Hiki iā ia ke kaupaona a me nā dumbbells e hana i nā hoʻoikaika kino e like me nā crunches i ʻoi iki ka paʻakikī.
ʻO kahi koho maikaʻi he wili no ka kaomi, me kāna kōkua hiki iā ʻoe ke hoʻouka piha i nā mākala o ka rectus abdominis, lats, pectorals a me nā delta mua. Kūʻai ʻia ia i nā hypermarket haʻuki a ʻaʻole kumu kūʻai. Inā aia kahi medball e moe ana ma ka home - maikaʻi loa, a inā kau ʻia kahi pae ākea i ka lumi a i loko o ka pā - ʻoi aku ka maikaʻi. ʻO ka nui o nā hana i loko o ka arsenal, ʻoi aku ka loli a me ka hoʻohua ʻana o ka hana hoʻomaʻamaʻa.
E hoʻomāhele like i ka ukana - hoʻomaʻamaʻa i ka abs luna a me lalo. ʻAʻole e nānā ʻia nā mākala oblique o ka ʻōpū.
ʻIke ka hapa nui o nā ʻōpū o lalo i ka paʻakikī a hana i ka hāpai ʻana i ka wāwae i hāpai ʻia. ʻO kēia kekahi kuhi hewa. ʻO ke koena o nā cubes haʻahaʻa ʻelua he 90% kaukaʻi ʻia i ka nui o ka momona o ka ʻōpū o lalo. Inā nui kāu papa momona momona, ʻaʻohe nui o ka hoʻomaʻamaʻa nui keu e kōkua.
Ikaika hoʻomaʻamaʻa
Hoʻomaʻamaʻa ikaika. ʻO ka kaomi kahi hui liʻiliʻi: ʻaʻole pono ʻoe e hoʻolōʻihi i ka manawa ma kāna hoʻomaʻamaʻa. Inā hana maoli ʻoe i kahi huahana, a laila hoʻomaʻamaʻa i kou abs ma ka home, hiki iā ʻoe ke hana maʻalahi iā 20-30 mau minuke.
Pono e akahele nā kaikamahine i ka hoʻomaʻamaʻa ʻana i nā mākala oblique ʻōpū. Inā hypertrophied lākou, e hoʻonui ka maka i ka pūhaka. ʻAʻohe paʻakikī kekahi o nā kaikamahine e makemake i kēia. Liʻiliʻi ka nui o nā mākala oblique a ʻaʻole koi i kahi hana nui. Hana iā lākou i hoʻokahi haʻuki ma 3-4 e hoʻokokoke i hoʻokahi manawa i ka pule. E lawa kēia e mālama i nā mākala i ke ʻano maikaʻi, akā ʻaʻole e hoʻonui i ka nui.
ʻAʻole pono e hana i kahi hana kaʻawale no ka abs - kūlike ia me ka ʻaneʻane o nā pūʻulu nāʻi. He ʻoiaʻiʻo kēia no nā papa hana home a me nā papa hoʻoikaika kino. ʻO ka hana abs kahi ala maikaʻi loa e hoʻomehana ai a hōʻoluʻolu hoʻi. Hiki iā ʻoe ke hana iā lākou ma waena o nā pūʻulu no nā pūʻulu nāʻi ʻē aʻe.
ʻO ka maʻalea wale nō i kēia manawa ʻaʻole pono ʻoe e hoʻoluli i ka abs ma hope o ka hoʻomaʻamaʻa ʻana i kou mau wāwae. ʻO ka mea mua, ua hoʻohana mua ʻoe i kou ikaika, a ʻaʻole paha e lilo ka hoʻomaʻamaʻa i mea hua. ʻO ka lua, hoʻonui ka hoʻoikaika wāwae i ka pihi intra-ʻōpū. Hiki i nā hoʻoikaika ʻōpū ke hana i kēia ʻano ʻino. Hiki i nā ʻōpala i ka mākala o ka rectus abdominis, nāwaliwali a me ka manaʻo o ka nausea. I ka wā lōʻihi, piʻi ka makaʻu o ka hernia umbilical.
Polokalamu hana home no nā kaikamahine
I ke alualu ʻana o kahi ʻōpū palahalaha, hoʻoluhi pinepine nā kaikamahine iā lākou iho me ka hoʻomaʻamaʻa mau ʻana i ka ʻōpū, me ka ʻole o ka noʻonoʻo e lilo ana kēia mākala i manawa no ke ola ʻana, a ʻaʻole pili ka puhi ʻana o ka momona i ka hoʻoikaika kino.
Ma lalo iho nei kahi papahana hoʻoikaika kino ʻōpū no nā kaikamahine, kūpono i nā wahine āpau e hana i nā haʻuki.
| Helu hana 1 | ||
| Crunches ma ka mīkini paʻi e moe ana i ka papahele | 4x15 |  |
| Ke hāpai nei i kou mau wāwae i ka wā e moe ana i ka papahele | 4x15 |  |
| Ke ʻōwili nei i ka wili kaomi | 3x10 |  © splitov27 - stock.adobe.com |
| Papa kuʻekuʻe lima | 30-60 kekona |  © Makatserchyk - stock.adobe.com |
| Helu helu 2 | ||
| Noho Noho | 4x15 |  |
| Ke holo nei i kahi kūlana wahaheʻe | 30-45 kekona |  © logo3in1 - stock.adobe.com |
| Pa ʻaina ʻaoʻao | 30-60 kekona no kēlā me kēia ʻaoʻao |  © ikostudio - stock.adobe.com |
| Holo | 10 i ka maximum |  |
ʻO kekahi koho maikaʻi aʻe no ka hoʻomaʻamaʻa ʻana ma ka home me ka ʻole o nā hāmeʻa hou aʻe:
© artinspiring - stock.adobe.com
Maʻaneʻi hana ʻia nā hana hoʻoikaika 1-5 i kahi ʻano 3x10-15
Polokalamu hoʻoikaika kino home no nā kāne
Inā hoʻomaʻamaʻa mau ʻoe i ka hale hoʻoikaika kino a hana i nā hana maʻamau e like me nā hāpai make, nā squats, nā kaomi ukali, a me nā lalani i kūlou, a laila ʻaʻohe wahi o ka paʻakikī e hoʻomaʻamaʻa i kou abs. I kēia mau hoʻomaʻamaʻa, hana ʻo ia ma kahi o 20% o ka hana. Eia nō naʻe, inā makemake ʻoe e hana i mea e ʻoi aku ai ka ikaika a koʻikoʻi hoʻi, kahi papahana hoʻomaʻamaʻa kūikawā no ke kaomi no nā kāne e kōkua iā ʻoe:
| Helu hana 1 | ||
| Ke wili nei me ke kaona keu | 3x10-12 |  © fizkes - stock.adobe.com |
| Piʻi ka wāwae kau | 3x15 |  |
| Ke ʻōwili nei i ka wili kaomi | 3x10-12 | © splitov27 - stock.adobe.com |
| Pākaona kaupaona | 60-90 kekona |  |
| Helu helu 2 | ||
| Wili me nā wāwae i hāpai ʻia | 3x12 |  © chika_milan - stock.adobe.com |
| Ke holo nei i kahi kūlana wahaheʻe | 3x15 | © logo3in1 - stock.adobe.com |
| "Kahu" | 3x12 |  |
| Pa ʻaina ʻaoʻao | 60-90 kekona no kēlā me kēia ʻaoʻao | © ikostudio - stock.adobe.com |
