Nā ʻōlelo aʻo wikiwiki
- E hoʻomaʻamaʻa i kou kikowaena e hoʻopaʻa, ʻaʻole e wili.
- E koho i ʻelua a ʻekolu neʻe i kekahi mau lā o ka pule.
- E kū inā ʻiniki ʻoi kou kua haʻahaʻa.
E noʻonoʻo i ka manawa hope āu i hali ai i kahi ʻeke meaʻai kaumaha mai ke kaʻa mai, a i ʻole i wili ʻoe e lawe mai i kekahi mea mai ka noho hope, a i ʻole i kū wale ʻoe mai ka papahele aʻe ma hope o ka noho lōʻihi loa ʻana. Na kou waena i hana i kēlā. Me ka mālie, me kou noʻonoʻo ʻole, ua paʻa a hoʻokūpaʻa kekahi pūʻulu ʻiʻo a puni kou kino i hiki ai i ke koena o kou kino ke neʻe.
ʻO ia pūʻulu ʻo kou kikowaena. A no nā makahiki he nui, ua like ka ʻōlelo aʻo no ka hoʻomaʻamaʻa ʻana iā ia: e hana hou aku i nā crunch. ʻOi aku nā sit-up. E puhi a ʻeha. Ua hoʻāʻo ka poʻe he nui, ua ʻeha ka ʻāʻī a me ke kua, a haʻalele mālie aku.
Eia kekahi nūhou maikaʻi. Hiki iā ʻoe ke kūkulu i kikowaena ikaika maoli me ka ʻole o ka hana ʻana i kekahi o kēlā.
He aha ʻiʻo kou kikowaena
Ua hoʻohana ʻia ka huaʻōlelo "core" me he mea lā ʻo ia wale nō ka ʻōpū hōʻike ʻeono. ʻOi aku ka nui ma mua o kēlā. ʻO kou kikowaena ka pahu holoʻokoʻa a puni kou waena: nā ʻiʻo ma ke alo o kou ʻōpū, nā mea ma kou mau ʻaoʻao, ka papa hohonu e wili ana e like me ke kāʻei, a me nā ʻiʻo e piʻi ana i luna o kou kua haʻahaʻa. ʻO kou mau pūhaka a me nā ʻiʻo a puni kou iwi kuamoʻo, he ʻāpana nō hoʻi lākou o ka hui.
ʻO ka hana a kēlā mau ʻiʻo a pau ʻo ka hoʻokūpaʻa. ʻO lākou ka pilina waena ma waena o kou kino luna a me kou kino lalo, a ʻo ka waena kūpaʻa, hoʻomaʻalahi ʻo ia kokoke i kēlā me kēia neʻe a hoʻēmi i ka luhi. ʻO ka ʻōʻō ʻana i luna i kahi haka kiʻekiʻe, ke kūlou ʻana e nakii i ke kāmaʻa, ke kū lōʻihi ʻana me ka ʻeha ʻole. Ke nāwaliwali kou kikowaena, ua makemake kou kua haʻahaʻa e lawe i ke koena hana, a ʻo ia ka wahi e hoʻomaka pinepine ai ka pilikia.
Hiki i nā ʻiʻo kikowaena nāwaliwali ke hoʻokokoke iā ʻoe i ke kūlana kino maikaʻi ʻole a me ka ʻeha kua haʻahaʻa. Ua haʻi pololei mai ka Mayo Clinic: hiki i ka hoʻoikaika ʻana i ke kikowaena ke kōkua i ka maikaʻi ʻana o ka ʻeha kua a hiki ke hoʻēmi i ka pilikia o ka hāʻule ʻana i kou wā ʻelemakule. ʻO ia ke kumu maoli o ke koʻikoʻi o kēia. ʻAʻole no ke aniani. ʻO ke ʻano o ke ʻiʻo o kou kua i kou ala ʻana mai kahi moe.
No ke aha i pau ai ka makemake ʻia o nā crunch
ʻAʻole ʻino loa nā sit-up a me nā crunch. Akā, he mau hemahema ko lākou, a ʻaʻole lākou ke koho kūpono e like me ka manaʻo o ka hapa nui.
Ua haʻi pololei mai ʻo Harvard Health. Pana nā sit-up i kou iwi kuamoʻo pio i ka papahele i kēlā me kēia manawa, a hiki i kēia ke hoʻoluhi i ke kua haʻahaʻa a me nā ʻiʻo pelu pūhaka. Hana wale lākou i kahi ʻāpana liʻiliʻi o nā ʻiʻo āu e hoʻohana maoli ai i ke ola o kēlā me kēia lā. Ua kūkulu ʻia kou kikowaena e hoʻopaʻa a hoʻokūpaʻa ʻoiai ʻoe e neʻe ana i nā mea ʻē aʻe. Aʻo nā crunch iā ia e hana i kahi mea ʻāʻole ia e pono ai ke hana wale: e wili i kou mau poʻohiwi i nā kuli, i kēlā me kēia manawa, hoʻokahi.
Aia kekahi ala ʻoi aku ka maikaʻi e hoʻomaʻamaʻa ai i ka ʻiʻo nona ka hana nui ʻo ka hoʻopaʻa ʻana. E noi aku ʻoe iā ia e hoʻopaʻa.
ʻElima neʻe e ʻoi aku ka maikaʻi o ka hana
ʻAʻole pono kekahi o kēia i nā mea hana. E hoʻomaka me ke ʻano maʻalahi o kēlā me kēia, e neʻe mālie, a e kū inā ʻiniki kekahi mea i kou kua haʻahaʻa. He maikaʻi ka luhi ʻiʻo iki. ʻO ka ʻeha ʻoi kou hōʻailona e hoʻihoʻi hope.
- Ka plank. E hoʻomaha ma luna o kou mau lima mua a me nā manamana wāwae (a i ʻole kou mau kuli, e hoʻomaka ai), me kou kino i hoʻokahi laina pololei mai ke poʻo a i nā kuʻekuʻe wāwae. Mai hoʻokuʻu i kou mau pūhaka e poho i lalo a puka i luna. E ʻūmiʻi mālie i kou ʻōpū a hanu. E paʻa no ʻumi a iwakālua kekona, hoʻomaha, hana hou i mau manawa. Hoʻomālamalama ka plank i ke alo, nā ʻaoʻao, a me ke kua o kou kikowaena i ka manawa hoʻokahi, ʻo ia pono ka mea i nalo i nā crunch.
- Ke alahaka. E moe i luna o kou kua, kuli pelu, wāwae palahalaha. E pana i kou mau kuʻekuʻe wāwae a hāpai i kou mau pūhaka a hiki i ka laina pololei o kou kino mai nā kuli a i nā poʻohiwi. E paʻa i ʻelua kekona, hoʻohaʻahaʻa mālie. Kūkulu kēia i ke kua o kou kikowaena a me kou mau ʻōkole, ka mea a ka hapa nui o mākou e hoʻohana liʻiliʻi ai.
- Bird-dog. Ma luna o kou mau lima a me nā kuli, e ʻō i hoʻokahi lima i mua a me ka wāwae kūʻē i hope i ka manawa like, mālie a kāohi ʻia, a laila hoʻololi. ʻO ka luliluli āu e ʻike ai i kou kaulike ʻana, ʻo ia kou kikowaena hohonu e hana ana. He akahai kēia neʻe i ke kua a he mea hoʻohaʻahaʻa.
- Dead bug. E moe i luna o kou kua, nā lima e ʻō ana i ke kaupaku, nā kuli i pelu ma luna o kou mau pūhaka. E hoʻohaʻahaʻa i hoʻokahi lima ma luna o kou poʻo a me ka wāwae kūʻē i ka papahele, me ka hoʻopaʻa ʻana i kou kua haʻahaʻa i lalo. E hoʻihoʻi mai iā lāua, hoʻololi ʻaoʻao. He maʻalahi ke ʻano akā ʻaʻole.
- Ka hali kaumaha. E lawe i kekahi mea kaumaha (he ʻeke meaʻai piha, he kettlebell, he ʻōmole wai), kū pololei, a hele wāwae. ʻO ia wale nō. ʻO ka hali ʻana i kekahi kaumaha ʻoiai ʻoe e kū pololei ana, aʻo ʻo ia i kou kikowaena e like me ke ola maoli, a he hoʻomaʻamaʻa nō hoʻi ia no ka, ʻae, hali ʻana i nā mea.
ʻElua a ʻekolu o kēia, i kekahi mau lā o ka pule, ua lawa. ʻAʻole pono iā ʻoe kahi hana lōʻihi. ʻOi aku ka maikaʻi o ʻumi minuke kālele ma mua o hoʻokahi hola āu e hana hou ʻole ai.
E hana iki maʻalahi (a i ʻole iki paʻakikī)
Inā nui loa ka plank piha, e hoʻohaʻahaʻa i kou mau kuli, a i ʻole e hana iā ia me ke kū ʻana me kou mau lima mua ma luna o ka papa kuʻi. Hiki ke hoʻolōʻihi ʻia nā alahaka a me nā bird-dog a i ʻole e hana ʻia me ka liʻiliʻi o nā hana hou. ʻO ka pahuhopu, ʻo ke ʻano kūpono, ʻaʻole ka hana koa.
Ke pau ka ʻike ʻana o ke ʻano maʻalahi he mea koʻikoʻi, ʻo ia kou hōʻailona e holomua. E paʻa i ka plank i kekahi mau kekona hou aku. E hoʻohui i kahi hoʻomaha ma luna o ke alahaka. E hali i kekahi mea kaumaha aʻe. ʻO nā kaʻi liʻiliʻi a kūpaʻa i luna ke ʻano maoli e kūkulu ai ka ikaika, a kāohi lākou iā ʻoe mai ka ʻeha ʻana ma o ka lele ʻana i mua.
He ʻōlelo mālama wikiwiki. Inā he ʻeha kua kou i kēia manawa, inā hāpai ʻoe a hānau hou paha, a i ʻole he kūlana kou e kānalua ai, e nīnau i ke kauka a i ʻole i ke kauka hoʻōla kino ma mua o kou hoʻomaka ʻana. Maʻa mau ka hana kikowaena he palekana a kōkua, akā he kūpono ke kamaʻilio ʻana o ʻelima minuke no ke ʻano kūpono no kou kino.
He aha ka loli ke hoʻomau ʻoe
ʻAʻole ʻike mua ʻia ka uku ma ke ʻano he ʻōpū palahalaha. ʻIke ʻia ia i nā manawa maʻamau. Kūlou ʻoe i lalo a kū hou i luna me ka uhū ʻole. ʻOluʻolu kou kua ma hope o ka lā lōʻihi ma ka pākaukau. ʻOi aku kou kūpaʻa ma luna o kou mau wāwae ma luna o ke alanui pahee. ʻO ia kūpaʻa, ʻo ia kou kikowaena e hana ana i kāna hana mālie, ka mea i kūkulu ʻia ʻo ia.
ʻAʻohe mea e ʻike i kēlā mau ʻiʻo e hana ana. E ʻike wale ʻoe ua ʻoi aku ka maʻalahi o ka hali ʻana i kou lā.
Nā kumu
- Harvard Health Publishing, Want a stronger core? Skip the sit-ups
- Mayo Clinic, Core exercises: Why you should strengthen your core muscles
- Mayo Clinic, Exercises to improve your core strength