Hiki i kēia papa?aina ho?oikaika kino 7 lā ke kōkua iā ?oe e ho?omohala i nā hana ho?oma?ama?a ma?amau a ho?oka?awale kūpono i ka ho?oma?ama?a a me ka ho?omaha i kēlā me kēia lā. Eia ka mea i ho?olālā ?ia no kēlā me kēia lā ma ka papa kuhikuhi:

Poakahi: Cardio

He aha ke ala maika?i e ho?omaka ai i ka pule ma mua o kahi hālāwai cardio ho?oikaika? E no?ono?o i 45 mau minuke o ka hana aerobic, e like me ka jogging, ka?a ka?a, a i ?ole ka hele wāwae. Pono e hana ?ia kēia me ka wikiwiki ?olu?olu, ?o ia ho?i, hiki iā ?oe ke kama?ilio i ka wā o kāu ho?oma?ama?a ?ana a ho?omaha mau i ka hou.
?Oi aku ka pololei, pono kou pu?uwai ma waena o 64% a me 76% o kou pu?uwai ki?eki?e loa, e like me ka Centers for Disease Control and Prevention (CDC). ?O ke kānāwai maika?i no ka ?imi ?ana i kou pu?uwai ki?eki?e loa, ?o ia ke unuhi i kou mau makahiki mai 220. No ka la?ana, inā he 30 kou mau makahiki, ?o 185 ka nui o kou pu?uwai i kēlā me kēia minuke (bpm). No laila, ma waena o 122 bpm a me 143 bpm kāu pu?uwai pu?uwai i ka wā o kēia ho?oma?ama?a.
--?O nā pono ?ē a?e o ka ho?oma?ama?a Cardio?

Poalua: Kino Haahaa

Mana?o ?ia ?ekolu pū?ulu o 10 mau hana hou ?ana o kēia mau ha?awina (e ho?omaha i ho?okahi minuke ma waena o kēlā me kēia set a nānā i ka mālama ?ana i kou hanu, hiki i ka hanu hohonu ke ho?omaha maika?i i kou pu?uwai)
No ka po?e ho?omaka, ?a?ole pono ka ho?ohui ?ana i ke kaumaha ke koho mua. Ma mua o kēlā, pono lākou e ho?oma?ema?e i kā lākou ho?oma?ama?a ho?oma?ama?a ?ana a hiki i ko lākou mākaukau i nā ne?e ho?oma?ama?a a hiki ke ho?opau i ke a?o ?ana me ka ?olu?olu. He mea ko?iko?i kēia, no ka mea hiki iā ia ke pale pono i ka ?eha. Ma hope o kēlā, ?o ka manawa kēia e ho?ohui i ke kaumaha e ho?opau ai kāu mau reps hope loa i kou mau ?i?o a ho?opa?a i kou pu?uwai.

? Squats:E ho?oha?aha?a iā ?oe iho me he mea lā e noho ana ?oe ma kahi noho. E kū me nā wāwae me ka laulā o ka po?ohiwi, nā wāwae pa?a ma ka papahele. Ho?i hope e kū.
--?O wai ?o Squat ka "King of Strength"?

? Nā ho?omake make: Me ka ka?awale o nā wāwae i ka po?ohiwi, e ho?oku?u i hope, e kukuli iki i nā kuli, a laila e kūlou i mua. (E mālama pololei i kou kua) E hopu i ka pahu a i ?ole nā ??dumbbells ma kou mau lima. E ho?oki?eki?e i nā mea kaumaha ma ka ho?oku?u ?ana i kou pūhaka i mua me ka pa?a ?ana o kou kua. E ho?oha?aha?a mālie i ke kaumaha i ka papahele.
?Ho?opa?a Hip: E noho ma ka papahele me kou mau po?ohiwi ma hope ou ma luna o kahi noho pa?a. Me kou mau wāwae ma ka honua, e ho?oku?u i kou pūhaka i luna a ?omi i kou mau kī?aha a hiki i kou mau kuli i kahi kihi 90-degere. E ho?oha?aha?a i kou pūhaka i lalo i ka lepo.
? Lunge: E kū ma kahi kūlana no laila he mau kapua?i kekahi wāwae i mua o kekahi. E mālama pololei i kou ?ūhā, e kukuli i kou mau kuli a hiki i ka lō?ihi o kou kuli hope mai ka papahele a ua like kou ?ūhā mua me ka papahele. E ho?i i kahi ho?omaka ma o kou mau ku?eku?e wāwae. E hana i kēia ma nā ?ao?ao ?elua.

?O kahi leka wikiwiki: Ma mua o ka ho?omaka ?ana i kahi kau ho?oma?ama?a ikaika, he mea ko?iko?i e ho?olimalima i 10 a 15 mau minuke e ho?oma?ama?a i mea e pale ai i ka ?eha. Mana?o ?ia nā ho?olō?ihi ?ia (e no?ono?o i ke ki?eki?e o nā kuli a me nā kī?aha ?ūhā) e kahe ke koko i nā ?i?o a ho?one?e i nā hono ma ko lākou ?ano holo?oko?a.

Poakolu: Ke kino luna a me ke kumu

Ke ho?opau ?oe i kāu pumehana, e hana ?oe i kāu biceps, triceps, a me nā pecs me ?ekolu mau ne?e ?oko?a:

?Biceps Curl:E pa?a i kahi dumbbell ma kēlā me kēia lima (a i ?ole ka pahu ma nā lima ?elua) me kou mau ku?eku?e ma kou ?ao?ao a ho?opa?a ?ia kou mau lima e like me ka papahele. E kulou i kou mau ku?e lima, e ho?ololi i ke kaumaha ma luna o kou mau po?ohiwi, a ho?i i kahi i ho?omaka ai.
??O Triceps Dip:E noho ma luna o ka noho a i ?ole ka noho a hopu i ka ?ao?ao kokoke i kou pūhaka. E ho?oku?u i kou pūhaka mai ka noho a ho?oha?aha?a i kou kino i kulou ?ia kou mau ku?eku?e ma kahi kihi 45- a i ?ole 90-degere. E ho?iho?i iā ?oe iho i ke kūlana ho?omaka.
?Pa?i Puha:E moe ma kou kua ma kahi noho me kou mau wāwae pa?a i ka papahele a pa?a i kahi dumbbell ma kēlā me kēia lima (a i ?ole e pa?a i kahi pahu me nā lima ?elua). Me kou mau lima e kū pololei i kou kino, e kū ana nā lima i mua, e hohola i kou mau ku?eku?e a ho?oku?u i ke kaumaha i luna. E ho?oha?aha?a i ke kaumaha e ho?i i ke kūlana ho?omaka.

E hana i kēlā me kēia ho?oma?ama?a ho?oma?ama?a 10 mau manawa, ho?omaha no ho?okahi minuke ma waena o kēlā me kēia ho?onohonoho, no ka huina o ?ekolu set.

Poaha: Hoomaha a Hoola

?Ekolu lā o ka ho?oma?ama?a ?ana i ka lālani e ha?alele iā ?oe i ke ala ?eha i kēia lā, no laila e ho?omaha i kēia lā a hā?awi i kou kino i manawa e ola hou ai. Wahi a ka ACSM, ?o ka ?eha o ka ?i?o ma muli o nā waimaka microscopic i loko o nā ?i?o ?i?o i ho?okumu ?ia e ka ho?oma?ama?a ikaika ?ana, a ?oiai he mea hopohopo kēia, he mea maika?i ia a ?o ia ho?i e ho?omaika?i maika?i ?ia kou mau ?i?o ma mua o ka wā ma mua. ikaika aku.
"Me ka ?ole o [nā lā ho?omaha], hiki iā ?oe ke hō?ino i ka ?i?o ?i?o a me ka ?i?o pili e like me nā tendons a me nā ligaments," wahi a Erin Mahoney, ka mea ho?oma?ama?a pilikino i hō?oia ?ia, a me ka mea ho?okumu o EMAC Certifications. Ho?onui kēia i kou pilikia o ka ?eha a pale i kou mau ?i?o mai ke kūkulu ?ana i ka ikaika.
Inā ?a?ole ?oe ?eha a luhi paha, pono ?oe e ho?oikaika i nā lā ho?omaha. Maika?i ka hele wāwae a i ?ole ka ?ōlima ?ana a e ho?opau i ka pa?a o ka ?i?o ma hope o ka ho?oma?ama?a.

Pō?alima: Ke kino ha?aha?a me ka nānā ?ana i nā Glutes

Ma hope o ho?okahi lā ho?omaha, e ho?omākaukau e hana hou i nā ?i?o o kou wāwae - i kēia manawa e kālele ana i kou glutes (aka hips). No ka ho?omaka ?ana i kēia ho?oma?ama?a, ?ōlelo ?ia e ho?oma?ama?a i kou kua me ?elima mau ho?oma?ama?a kū?ē-band, e like me squats, glute bridges, a me clamshells, no ?ekolu pō?ai.
Ke ?ā nei kou kino, e ho?omaka ?oe e hana me ke kaupaona. Mana?o ?ia he 10 mau hana hou no ?ekolu mau ho?oma?ama?a hinged (e like me ka deadlifts, hip thrusts, and single-leg hip thrusts) e kuhikuhi ana i kou glutes a me ka hamstrings.
?Oiai ?o ka ho?onui ?ana i ka ikaika he ho?okahi pōmaika?i o ka ho?oma?ama?a paona, hā?awi ia i ?oi aku ma mua o kēlā.

Poaono: Kino luna

No kāu ho?oma?ama?a hope loa o ka pule, paipai wau i ka nānā ?ana i kou kua a me nā po?ohiwi. E like me ka lā ma mua, pono ?oe e ho?oma?ama?a i kou mau ?i?o ma ka hana ?ana iā lākou ma mua o kou ho?omaka ?ana e hāpai i nā mea kaupaona.
A laila, e ho?opau ?oe i ?elima mau ho?oma?ama?a kaumaha no 10 reps a me ?ekolu sets. Aia kēia mau ho?oikaika kino:

?Pa?i Po?ohiwi:Noho a kū paha me ka dumbbell ma kēlā me kēia lima ma ke ki?eki?e o ka po?ohiwi, kūlou nā lima i waho, kūlou nā ku?e lima ma kahi kihi 90-degere. E ho?oku?u i ke kaumaha i luna a pololei kou mau lima a pili ke kaumaha i luna. E ho?oha?aha?a mālie i ke kūlana ho?omaka.
?Lateral Raise:Kū a noho paha me ka dumbbell ma kēlā me kēia lima, e lima ma kou ?ao?ao, e ho?okomo i kou po?o, a hāpai mālie i ke kaumaha ma kekahi ?ao?ao a hiki i kou mau lima e like me ka papahele. E ho?i mālie i ke kūlana ho?omaka.
?Lelele Huli:E kū me nā wāwae me ka laula o ka po?ohiwi, e kūlou iki ma ka pūhaka, a pa?a i kahi dumbbell ma kēlā me kēia lima. E ho?oki?eki?e i kou mau lima i kou ?ao?ao, e ?omi pū i kou mau po?ohiwi. ho?i i ke kūlana ho?omaka.
? Lālani lima lima Dumbbell:E kau i kekahi lima ma lalo o ka po?ohiwi me ka lima pololei ma luna o kahi noho. E kau i ke kuli pili ma ka noho a me ka wāwae ?ē a?e ma ka ?ao?ao, me ka wāwae ma ka papahele. E pa?a ana i ka dumbbell ma ka lima ?ē a?e, e laina i kou mau ku?eku?e i kou mau ?ao?ao a hiki i ka like ?ana me ka papahele. E ho?oha?aha?a a hana hou ma kekahi?ao?ao.
?Lat huki iho:E ho?ohana i ka pulley, e hopu i ka pā me kou mau lima e kū ana i waho a me ka laula o ka po?ohiwi. E hō?oia ?oe e noho ana ma luna o kahi noho a kukuli paha ma ka papahele. A laila, e huki i ka pahu i lalo i kou umauma a ho?i mālie i ke kūlana ho?omaka.

Sabati: Lā ho?omaha a ho?ōla

?Ae, he lā ho?omaha ho?i kēia, hiki iā ?oe ke hana i nā ho?oma?ama?a hele wāwae a i ?ole ka ho?oikaika ?ana e like me ka mea ma?amau, i hiki ai i kou ?i?o a me kou kino ke ola a ho?omaha. ?Oia?i?o, ?oi aku ka maika?i o ka lawe ?ana i kahi lā piha! He mea ko?iko?i nā lā ho?omaha ikaika a ho?omaha loa i ka ho?olālā o ka ho?oma?ama?a ?ana i kēlā me kēia pule, inā e ho?olohe ?oe i kou kino, e ?oi aku ka maika?i o nā mea a pau!