Pehea e kelepona ai iā abs

Pehea e kelepona ai iā abs

E like me kā mākou e ʻike ai, i ka honua o ka hale hoʻoikaika kino a me ke olakino nui nā hoaxes e hoʻāʻo e hoʻopōpō i ka ʻike maoli o kēia ao. ʻO ka pahuhopu nui o kēia mau hoaxes ka loaʻa kālā ma ke kumukūʻai o ka naʻaupō o nā mea kūʻai. A ʻo ka mea kekahi o nā pūʻulu nāhelehele e hāpai i ka wahaheʻe a me nā kaʻao ka ʻōpū. Makemake ka poʻe i kahi kino maikaʻi no ke kauwela a he mea nui no lākou he ʻeono ʻeke. Nui ka poʻe e haʻohaʻo ana pehea e kelepona ai iā abs me ka hikiwawe loa.

ʻAʻohe wahaheʻe, ʻaʻohe moʻolelo kaʻao, me ka ʻoiaʻiʻo wale nō, e haʻi wau iā ʻoe i kēia ʻatikala pehea e helu ai abs.

ʻO ka mea nui o ka pākēneka momona

Paʻa mākala haʻahaʻa

ʻO kekahi o nā mea nui ke hiki mai i ka māka ʻana i ka abs ka pākēneka momona. Hana ka hapa nui o nā poʻe i ka crunches i nā kau gym. Ua ʻike maoli ʻoe i nā poʻe he nui kaʻaahi abs 5 mau lā o ka pule. A ʻo ia ka mea e pono ai ke mālama ʻia i nā ʻōpū e like me hoʻokahi nāʻiʻo.

Pono nā hui muscle āpau e hoʻokumu i kahi nui o ka hoʻomaʻamaʻa kūpono ma muli o ka pae a me ka pahuhopu i ʻimi ʻia. ʻAʻole like ia me ka pae kumu i ka mana o ka ikaika, ka nui a me ka ʻike ma ka hale hoʻoikaika kino, ma mua o ka mea kiʻekiʻe. ʻOi ka palena o ka loaʻa o ka muscular mass i kēlā me kēia poʻe novice. No laila, ʻo lākou ka mea mua e noʻonoʻo ai, ma ka hoʻomaʻamaʻa ʻana abs i kēlā me kēia lā, e loaʻa iā lākou ʻeono ʻeke ma kahi o hoʻokahi mahina.

ʻAʻohe mea hou aʻe mai ka ʻoiaʻiʻo. ʻO ka ʻoiaʻiʻo maoli, inā ʻaʻohe ou momona momona, hiki iā ʻoe ke hana i nā abs āpau āu e makemake ai, ʻaʻole ʻoe e ʻike. A ʻo ia nō ʻO ka momona o ka ʻōpū ke kuleana no ka uhi ʻana i kā mākou abs. ʻOi aku i nā kāne, hiki ke mālama i nā momona hou i loko o ka ʻōpū. Aia kekahi mau kānaka i loaʻa kahi abs maikaʻi akā ʻaʻole ʻae ko lākou kino momona iā ʻoe e ʻike iā lākou.

No kēia, lawe ʻia kahi pae i ʻike ʻia ʻo ka wehewehe. ʻO ka pae wehewehe ka hoʻokumu ʻana kahi deficit calory ma o ka papaʻai a hoʻonui i ka hoʻoikaika kino puʻuwai. Me nā kaupaona hoʻoikaika kino i loko o ka hale hoʻoikaika kino e hoʻokumu mākou i kahi pae o ka pohō momona. Ma ka nalo ʻana i ka momona o ka ʻōpū, wehe mākou i ka abs.

Pehea e māka ai iā abs inā ʻoe he newbie

Pakeneka momona haʻahaʻa

ʻO kekahi o nā drawbacks nui o ka hana ʻana i kahi pae wehewehe i nā mākala ka haʻahaʻa haʻahaʻa o nā mākala i ke kino. A ʻo ka ʻoiaʻiʻo he nui ka poʻe, ke hoʻomaka lākou e uhi iā lākou iho i kahi liʻiliʻi, hoʻomaka i kahi pae wehewehe. ʻO ka maʻamau, hoʻopau ke ʻano o ka wehewehe ʻana me ke kulu o ka hana i ka hale hoʻoikaika kino, hoʻonui i ka luhi, hoʻonui i ka pōloli, a me ka hiki ʻole ke hoʻomaikaʻi. I loko o kēia wā i loaʻa ai iā mākou kahi deficit calory ʻaʻole mākou e hoʻomaikaʻi i ka hale hoʻoikaika kino. ʻAʻole hiki iā mākou ke loaʻa ka nui o nā mākala ʻoiai e pono ana ke koena calorie.

No kēia mau kumu ʻaʻole i koi ʻia nā newbies e nānā i nā ʻeke ʻeono. ʻOiai ʻo ka nani o ke kaha ʻana i kahi abs hiki ke nani no ke kauwela, makehewa ka loaʻa ʻana o kahi abs maikaʻi inā loaʻa iā ʻoe ke koena o ke kino me ka ʻole o nā mākala. E hōʻike i ka abs pono ʻoe e hoʻohaʻahaʻa i kona pākēneka momona i nā pākēneka ma kahi o 10-13%, kaukaʻi ʻia i kēlā me kēia genetics. Inā ʻoe e wehewehe i kēia pākēneka momona momona loa, inā ʻaʻohe ou nui o ka nui o nā mākala, e lahilahi loa ʻoe. Eia hou, e hōʻino ana ʻoe i kou olakino ʻoiai he kuleana nui ko ka momona o ke kino i ka nohona hormonal.

Ma ka nalowale ʻana i ka maikaʻi a me ke kani o nā mākala ma muli o ka wehewehe ʻana, hana mākou iā mākou iho e nānā i ke kino. ʻAʻole wale mākou e ʻoi aku ka maikaʻi o ke kino, akā ʻoi aku ko mākou ʻino i ke olakino. ʻO ke ʻano wehewehe e kaha iā abs pono e hana wale ia ke loaʻa iā ʻoe kahi leo puʻupuʻu nui.

Pehea e helu ai i abs i ke kaʻina o ka leo

Pehea e dial abs ai i kēlā me kēia lā

ʻO ka mea i mālama ʻole ʻia e hana nei i nā noho ma ka pae o ka leo. ʻIke ʻia kēia pae bulking ʻo ka pae loaʻa muscle. ʻO ia ke kahua e kūkulu ai mākou i nā mākala mai kahi ulu lohi akā holomua. E hoʻokumu i kahi pae o ka loaʻa o ka nui o ka mākala e pono ai i ke koena calory i ka papaʻai. ʻO ia, ʻai i nā calorie hou aʻe ma mua o ka lilo mau a hoʻomau i ka holo ʻana o ka manawa. I kēia ala, loaʻa mākou i ke kaupaona ʻoiai ke kaupaona ka nui o nā mākala, ka wai, glycogen a me ka momona.

ʻAe, pehea kāu heluhelu pono ʻana, hiki ʻole ke loaʻa a loaʻa ka momona inā makemake mākou e loaʻa ka nui o nā mākala. ʻO kekahi o nā hewa nui a nā poʻe e hana ai i ka hale hoʻoikaika kino ʻaʻole ia e noho i luna i ka wā o ka hoʻoulu ʻana. A ʻo ia, i kēia manawa, ʻaʻohe ou hiʻohiʻona maikaʻi o kou ʻōpū mai ka uhi ʻana. No kēia kumu, hana maʻamau lākou i nā hana ʻōpū i ka pae wehewehe. ʻO ka pilikia me kēia ʻo ia i ka manawa o ka wehewehe ʻana ʻaʻohe hoʻomohala o ka nui muscle. Hana kēia, E like me ka nui o kā mākou noho ʻana, ʻaʻole e ulu. Mālama wale kēia pae i ka lilo ʻana o ka momona.

Inā i ka wā o ka leo ʻaʻole ʻoe i hoʻokumu i kahi hana ʻōpū maikaʻi, hoʻomaha ʻole e ulu lākou. Pono e hoʻomaʻamaʻa ʻia ka abs e like me nā pūʻulu ʻē aʻe. ʻO kēia kahi e komo ai i nā loli hoʻomaʻamaʻa: ka nui, ka ikaika a me ka pinepine. Kaukaʻi ʻia i ka pae āu e loaʻa nei i ka hale hoʻoikaika kino (novice, waena, holomua) hiki iā ʻoe ke hoʻomaʻamaʻa i ka nui o nā hoʻonohonoho i kēlā me kēia pule o abs.

Eia kahi ʻōlelo laulaha aʻe:

  • Nā newbies: ma waena o 6 a 9 hoʻonohonoho i ka pule, mahele ʻia i ʻelua kau (frequency 2).
  • Kuwaena: ma waena o 9 a 15 hoʻonohonoho i ka pule, māhele ʻia i ʻelua kau (alapine 2)
  • Holomua: ma waena o 16 a 22 hoʻonohonoho i ka pule, mahele ʻia i ʻekolu kau (frequency 3)

Inā hoʻomaʻamaʻa ʻoe i kou abs me kēia pae o nā hoʻonohonoho ma 15-25 mau hana hou, i ka manawa o ka manawa nui, hiki iā ʻoe ke loaʻa kahi abs ke hana ʻoe i ka manawa wehewehe.

Lana koʻu manaʻo me kēia mau ʻōlelo aʻoaʻo ʻike ʻoe i ka helu ʻana i abs. Inā he mau nīnau kāu e pili ana i ka hoʻomaʻamaʻa a me ka meaʻai pono e hoʻouna iaʻu i kahi kuhikuhi i Instagram: @German_entna. ʻO wau he mea hoʻomaʻamaʻa pilikino a me kahi mea haʻuki haʻuki, lana koʻu manaʻo e kōkua iā ʻoe.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.