Pehea e ho?omaka ai me ka ho?oikaika kūpono?

Mana?o, ma ka hihia e pono ai e ho?onui i kāu olakino ma?amau a me ke olakino, pono?oe e hana i kahi puleNeu, kahi lawelawe olakino olakino, ha?i i ke olakino. ?O ka leo paha e makemake e like me ka nui, akā,?a?ohe manawa hou i kēlā me kēia lā, pono e lilo i nā hana hana, a hiki i kāu mau hana hana hana e like me ka ha?aha?a o 30 mins.
Pehea e no?ono?o pinepine ai?oe i ka nānā?ana ma luna o kou hau?oli me ke olakino a me ka manawa āu i loa?a ai, loa?a nō ho?i. Inā he mea hou?oe e ho?oma?ama?a, no ka la?ana, e ho?omaka me ka pahuhopu li?ili?i, e like me ka wāwae 10,000 ma ka makahiki 5 i ka makahiki he 5 mau makahiki. A i?ole, inā?a?ole i?ae?ia kāu manawa ma 5 mau lā e ho?oma?ama?a ai i nā lā he 3 mau lā a hiki ke hana i nā papa he nui loa.
E loa?a iā?oe e ho?ololi i nā?ano hana o nā hana hana hana āu e hana ai ma nā lā 5 mau lā. Inā hiki iā?oe, ke kumu no 2 a i?ole 3 mau lā o Aerobic a lilo i nā mea'ē a?e a i?ole 3 mau lā ma ke kula uila.
Inā?oe e hana nei i nā hana hana li?ili?i no ka lō?ihi o ka pule, hiki iā?oe ke ho?ohui i ka uila a me ka makahiki 20 mau minuke o ke?ano o ke kula. Hiki i ke kula ki?eki?e?o COCE-ki?eki?e
A me ka mea e ho?owalewale?ia e hilina?i i kēlā me kēia mau moe?uhane olakino e hilina?i ana i kekahi o nā?ano hana maika?i a me ke?ano paha e pili ana i kāu hana aerobic.
?O ka hope loa,?oiai, ke?ano o kāu manawa e a?o ai i kāu mau hana hana hana a me nā mea āu e hana ai i nā mea hana a pau e hele mai ai i nā mea a pau e hiki mai ana i nā mea a pau e hiki mai ana i ka nui o nā mea a pau. Inā makemake?oe i ka hit, hele. Inā?oe e ho?omaika?i i ka hula a me ka bikini, e hele no ia. E?imi i ka le?ale?a i kāu ho?oma?ama?a e mālama iā?oe e ho?i mai ana i ka ho?iho?i nui?ana a me nā hopena kumu.

He aha e hana ai no nā mea hana cardio:
E?ike i nā mea e pono ai nā mea hana e ho?ohana ai e kūkulu i ka waihona Cardio!

Ua'ōlelo ka na?au o ka na?au?Amelika i ho?okahi haneri a me kanalima mau mins o ka moderate-debour i ka hebedoma Ke hana nei ma waho o kēia pae i ka wā e ho?opa?a ai i kāu na?au coronary i ka manawa like me ke kōkua?ana iā?oe e like me ka ma?i ma?i ma?i. Ho?ohui, hiki iā ia ke hāpai i kou mana?o i kou?ano a me ka huhū a me nā keiki a kou iwi.
Inā?oe e hana ana i 3 mau lā i ka hebedoma, e hele ana i kāu mau hana hana Aerobic "?O ka hohonu loa, ka mea pōkole loa i ka manawa o ka mea hana," i'ōlelo ai?o ia. "Inā pono?oe e ki?i i nā ki?i no ka lō?ihi, e hele i kahi hohonu hohonu."
?O ka mea āu e hana ai no Aerobic ke hele hou i ke ala āpau i lalo i ka mea āu e makemake ai, e'ōlelo ana?o Hancock. Inā paha he mea kani nei,?o Biking, e holo ana, e pi?i ana, a i?ole ma ka wāwae a i lalo i ka hale pu?uwai aloha a laila e ho?onui ana i kou pu?uwai na?au a laila e ho?onui ana i kāu uku na?au
?O Hancock a me nā Flores e?ae i ka nui o nā papa hana nui a me nā hana hana ikaika loa a me nā papa hana ikaika a me nā tabata. ?O Tabata kahi hi?ohi?ona ko?iko?i nui loa o ka hit i ho?opau?ia me ka?ole a me ke kaupaona?ana. E pili ana i ka hana?ana no 20 kekona, e ho?omaha ana no 10, a me ka hana hou?ana no nā manawa nui.
Ua ho?ohana?o Elite Atohles e ho?ohana i ka ho?ona?auao?ana i ke a?o?ana no nā makahiki he nui e ho?onui ai i ko lākou hana holo?oko?a a me ke kumu kūpono. ?Oiai e ho?omau ana ka wāwae ma luna o kahi papa hana?o Not-Nor-Norch aerbic Ma nā hua'ōlelo like?ole, hiki i ka tabata a me ka hiit ke puhi i ka momona, e ho?oikaika i ka pu?uwai a me nā musisticisticistic
No ka mea, ke hana nei?oe i nā mea pa?akikī loa i nā hana hana o ka hana?ana i nā hana "?O ka nui loa, pono?oe e no?ono?o i ka no?ono?o?ana i ka Hit e like me ka hana?ana i ka ho'ā?o?ana iā?oe iho

He aha e hana ai no nā hana ikaika:
E?ike i nā mea e loa?a ai i nā mea hana ma ka?ao?ao o ka ikaika o nā mea pā?ani o nā mea pā?ani?

Hiki iā?oe ke hana i kahi ki?eki?e, ha?aha?a, a i?ole ka nui o ke kino e pili ana i kāu mau lā a?o ho?oma?ama?a ikaika. E ki?i i ka mea nui loa o kāu mau hana ikaika, nā flores e hō?ike i nā hana he 30 mau minuke e pili ana i ke kino holo?oko?a a me nā hana ho?ohui

"E loa?a?oe i kahi kūpono, a makemake e ho?onui i ka uku?ana o kou ho?omaka?ana, e like me ka nui o nā pā?oihana e ho?ohana ana i ka kaumaha," wahi a pau. Ke ho?omau nei ka holomua?ana i kēia ala e alaka?i ai i nā ikaika ikaika a me ka ikaika o ka ikaika o ka ikaika.
Inā loa?a iā?oe nā lā hou no ka ikaika a makemake e wāwahi iā ia
Ma kēlā mau lā o luna o ke kino, e no?ono?o e pili ana i ka pana a huki i nā ho?oma?ama?a,'ōlelo?o Hancock. Ho?opili i nā ne?e i nā pana-up, nā pahu umauma, a i?ole nā ??pahu e lele ana. E huki i nā ho?oma?ama?a e pili ana i nā lālani, huki-up-up, nā pulupulu, a me nā lawai?a a me nā mea?au?au. Hiki iā?oe ke kāwili pū?ia i nā bicep a me nā alaka?i i kēia mau lā, e'ōlelo?o Hancock. No ka lā ha?aha?a ha?aha?a, e no?ono?o e pili ana i ka hana?ana i nā squats, nā pūpū, a me nā hana e like me nā mea make, e like me nā mea make

He aha ka?oko?a ma waena o nā mīkini smith a me nā kaupaona manuahi ma nā squats?

Hack squat a i?ole squat squat,?o ia ka "ali?i o ka lima wāwae"?

I ka wā e ho?omaha ai i nā lā ho?omaha:

?Ae?ia i ka li?ili?i o ho?okahi a i?ole nā ??lā o ka ho?omaha a me nā lā ho?omaha e ho?opi?i i kāu?ano e ki?i ai i kāu?ano e ho?omaika?i maika?i a kūkulu hou. Ua'ōlelo?o Hancock e a?o ana i kāu uku ho?omaha ho?omaha coronary red (RHR) no laila hiki iā?oe ke?ike i ke?ano o ka ho?opa?a?ana i ka papa hana.
?O ka hapa nui o nā trackers olakino a me nā mea akamai e mele mele mele mele mele a e hele mai me nā mea?ike i loko o kou uku ho?omaha. ?O kāu RHR ka nui o nā manawa o kāu mau pu?uwai coronary i ka wā e ho?omaha ai?oe. ?O kahi ala Rhr He hō?ailona'ē a?e kēia āu e lilo ai i ke olakino olakino, a ke ikaika nei kou na?au coronary.
Inā?oe e nānā pinepine i kāu RHR, hiki iā?oe ke ho?omaopopo e ho?opau?ia e ho?onui?ia no nā hola a i?ole nā ??lā ma hope o kahi hana ikaika. ?O kēlā me kēia lā, akā, ma ka hihia?o RHR i?elima mau beats e like me ka minuke (BPM) a i?ole ma luna o kāu RHER ma?amau E lawe i kahi lā ho?omaha hou a kali a kali a hiki i kou ho?i?ana i kāu RHR e ho?i i kona mau uku i kēlā me kēia lā ma mua o ke po?o hou?ana i ke ala.
?Oiai e hā?awi ana i nā lā ho?omaha i ka manawa me ka hana?ole a me ka ikaika,?a?ole pono ia e hana me ka?ole o ke kānalua?ole?ole. E ho?ohana i kāu mau lā ho?omaha no ka holo?ana i ka pīkī, a i?ole e hana ana i ka ne?e?ana e like me ka hele?ana o ke koko, e hele ana kou koko.
"Ma kahi kokoke e nānā pono ana ma hope o kāu papa?awa i hiki ai ke hana i nā hana e alaka?i nei i nā umauma, a i?ole ke koi?ana, a i?ole ke ana?ana i ka momona. "He ko?iko?i ka mana?o o nā kānaka i ko mākou mau kino, a he ko?iko?i ia e like me?oe e ki?i ai a me nā?ano like?ole."
Inā ho?omaika?i?oe i ka holo?ana, e ho?omau?oe e pono e ki?i i kahi?ano o ka ho?oma?ama?a?ana. Inā?oe e ho?omaika?i i nā kaupaona kaumaha, ho?omau?oe e pono e loa?a e loa?a i kou pu?uwai coronary i uku?ia me ka aerobic extrabic. "E mana?o?ia ko mākou mau kino e ho?okūkū i nā mea kaumaha, no laila he ko?iko?i ia e ho?ohui i nā mea kaumaha e mālama i ke?ano o ke ka?ina hana," Ua'ōlelo?o ia.