Nā ʻōlelo aʻo wikiwiki
- E koho i kou wahi ma mua o ke kūʻai ʻana i kekahi lako.
- E hoʻomaka me nā kāʻei a i ʻole hoʻokahi pā hāmare paona.
- E waiho i ka moena i waho i ʻole ai kahi hana ke hoʻomaka.
Make ka hapa nui o nā hale hoʻoikaika home i ka make mālie like. Kūʻai kekahi i kahi mīkini nui ʻōlinolino, hoʻonohonoho me ka manaʻolana maoli, a laila uhi i nā lole holoi ma luna ona i loko o hoʻokahi mahina. ʻAʻole ka pilikia ka manaʻo ikaika ma ka maʻamau. ʻO ka hoʻonohonoho ʻana i kūkulu ʻia no ka hale hoʻoikaika āu i noʻonoʻo ai ma kahi o ke ola āu e loaʻa maoli ai.
He liʻiliʻi, kokoke i ka lima, a hoʻomanawanui i nā lā he ʻumi wale nō minuke kou loaʻa, kahi hale hoʻoikaika home e hoʻohana ʻia. Makemake ʻoe i ke ala mai ka noho a i ka hana hou mua e pōkole loa ai e kokoke ʻole ai kekahi mea e ʻʻai iā ʻoe iho mai ka hana. ʻO ia ka pahuhopu hoʻolālā holoʻokoʻa. Lawelawe nā mea a pau ma lalo iā ia.
Inā loaʻa iā ʻoe kahi maʻi puʻuwai, pilikia ʻami, ke hāpai ʻoe, a i ʻole ua lōʻihi kou haʻalele ʻana i ka hoʻoikaika kino, he pono ke kamaʻilio pōkole me kāu kauka ma mua o kou hoʻomaka ʻana. ʻAʻole he hana maʻamau wale kēlā. ʻO ke ala ia e loaʻa ai kahi hoʻolālā kūpono i kou kino.
E hoʻomaka me ke kaʻawale, ʻaʻole me ka lako
Ma mua o kou kūʻai ʻana i hoʻokahi mea, e ʻimi i kou wahi. Kau ka American College of Sports Medicine i kēia mua no kekahi kumu: e koho i kahi wahi e kūpono iā ʻoe no ka manawa lōʻihi, a laila koho i nā lako e kūpono. He ʻāpana papahele ma kahi o ka nui o kahi moena yoga, me ke kaʻawale lawa e luliluli ai i kou mau lima, he lawa maoli e hoʻomaka ai.
Kōkua inā aia ke wahi ma kahi āu e hele mau ai. He kihi lumi moe. Ka hopena o kahi hallway. He ʻāpana o ka lumi noho i hoʻomaʻemaʻe ʻia. Ke noho kāu lako ma kahi e hana ai kou ola, pau ka hoʻoikaika ʻana i lilo i huakaʻi āu e hoʻolālā ai a lilo i mea āu e komo wale ai.
ʻO ka lako maikaʻi loa, ʻo ia ka lako aia i waho a ke kali nei iā ʻoe.
He pūʻulu lako e hana ana i nā mea a pau kokoke
Hiki iā ʻoe ke uhi i ka ikaika, ka neʻe, a me ke kaulike me kahi pūʻulu liʻiliʻi o nā mea e mālama ʻia i loko o kahi hīnaʻi. Kuhi ka American College of Sports Medicine i nā mea hana lehulehu no kēia ʻano hoʻonohonoho wahi liʻiliʻi. Eia kahi pūʻulu hoʻomaka, ma ke kaʻina aʻu e kūʻai ai:
- He pā hāmare paona hiki ke hoʻololi, a i ʻole kekahi mau kāʻei kūʻē. Wehe kekahi o lākou i ka hapa nui o ka hana ikaika āu e pono ai. ʻOi aku ka makepono o nā kāʻei, ka māmā, a me ka maʻalahi e hūnā ai i kahi pahu; ʻano kamaʻāina aku nā hāmare paona i ka nui o nā kānaka. ʻAʻole hewa ke hoʻomaka me kekahi.
- He moena. Hoʻololi ia i kahi papahele paʻakikī i kahi e makemake maoli ai ʻoe e hana i nā push-up, plank, a me nā kī.
- He pōpō paʻa. Maikaʻi no ka hana kino waena, ke kaulike, a me ka neʻe mālie, a lawelawe pū ia he noho.
- He ʻōwili ʻ. No ka hoʻomaʻalili ʻana i nā ʻiʻo ʻehaʻeha a me ka hoʻokuʻu ʻana ma mua a ma hope.
ʻO ia wale nō. ʻAʻole pono iā ʻoe he rack, he noho lōʻihi, a i ʻole he mīkini holo i mea e ikaika nui ai. Hiki iā lākou ke hele mai ma hope inā ʻoe e aloha i ka maʻamau. ʻAʻole pono ka nui o nā kānaka iā lākou.
E hoʻokomo i ka hoʻoikaika i loko o ka mea āu e hana mua nei
He ʻano pule maʻalahi, me ke akamai kūikawā ʻole:
- ʻElua a ʻekolu kau ikaika pōkole. E koho i kahi pahu (push-up a i ʻole press kāʻei), kahi huki (kaomi kāʻei), kahi kuli a kū-mai-noho paha, a me kahi plank. ʻElua a ʻekolu pōʻai a pau.
- He omo neʻe o kēlā me kēia lā ma luna ona. He hele wāwae wikiwiki, kekahi mau kī, kekahi mau minuke ma ka moena ʻoiai ke kuke ʻka ʻaina ahiahi.
- Hoʻokahi lā hoʻomaha maʻalahi aʻe e hana wale ai ʻoe i ka ʻōwili ʻa i ʻole ke kī. He ʻāpana o ka hoʻolālā ka hoʻomaha, ʻaʻole he hoʻomaha mai ka hoʻolālā.
E mālama haʻahaʻa loa i ka pae i ka wā mua. He helu nō kahi pūʻʻpush-up hoʻokahi. ʻAʻole ʻo ka pahuhopu o ka pule mua he hoʻoikaika paʻakikī. ʻO ka hōʻoiaʻiʻo iā ʻoe iho aia ke kihi a e hele ʻoe iā ia.
E maʻalahi ke hoʻomaka, e paʻakikī ke lele
Hana kekahi mau koho liʻiliʻi i ka ʻoi aku no ka mau ma mua o kekahi lako:
- E waiho i ka moena ma waho a me nā kaumaha ma kahi āu e ʻike ai. ʻO ke keʻakeʻa ka ʻenemi.
- E mālama i kahi papa pōkole i kākau ʻia o ʻa ʻelima neʻe i pili kokoke, i ʻole ai e hoʻoholo i ka mea e hana ai.
- E hui iā ia me kekahi mea āu e hana mau ai i kēlā me kēia lā. Ke ʻke kōpaʻa, kī ʻoe. ʻO ka manaʻo, ʻo ka holo ʻana ma luna o kahi maʻamau iā ʻoe.
ʻOi aku ke koʻikoʻi o ke ʻano ma mua o ke kaumaha, ʻoi aku i ka wā mua. Inā ʻiniki a ʻeha kahi neʻe ma kahi ʻami, e kū a nānā ma kahi o ka pahu ʻana. Hiki i kekahi mau kau me kahi mea aʻo, ʻoiai he mau mea pūnaewele, ke hoʻopakele iā ʻoe i nā pule o ka noʻonoʻo wale. He maʻalahi ka loaʻa o nā limahana i hōʻʻʻia e ka American College of Sports Medicine ma ka pūnaewele inā makemake ʻoe i kahi alakaʻi.
ʻAʻole e hoʻololi kahi hale hoʻoikaika home i kou ola no kona maikaʻi. E hoʻololi ia i nā mea no ka mea aia ia ma ka Pōʻalua maʻamau, ke loaʻa iā ʻoe he ʻʻkūmālua minuke a ʻaʻohe kumu e haʻalele ai i ka home. E kūkulu i ka ʻano liʻiliʻi. E hoʻohana iā ia no hoʻokahi mahina. E ʻiā ia e loaʻa ke kuleana e ulu.
Nā kumu
- American College of Sports Medicine, 3 Essentials for Building a Home Gym
- Cleveland Clinic, Best Home Gym Equipment You'll Actually Use