34 kiʻi e ae oe e ike, i nāʻiʻoʻoe e hohola ana

He nui loa e hana aku. Akā, oi importantly - hana ia pono.

kamelo oweliweli

Kahińuli: rectus abdominis a mawaho kēlā. Kēia'ō mea pono hoʻomākaukau no ka poe kanaka, ka poe i kāinoa mua maikai kohoʻia. Inā'ā'ī pilikia oe i, ia mea maikaʻi,ʻaʻole i ka papa i kona poʻo hoʻi i loko o ke kaʻina.

Ākea hohola aku

Kahiāuli adductors. He He hookoikoi nui e leie aku oe, e wehe i na puhaka, a me aeo na adductors a me hamstrings. ? Aeiiaiaiaaia e hoʻomaka i kēia hookoikoi me kou kua pololei a me nā kuli lena, lohi straightening ia i loko o ke kiʻi.

rana oweliweli

Kahiāuli adductors. He He hohonu kau no ka groin nāʻiʻo, akā, e hiki i puʻe ma luna o kou mau kuli, no laila ka mea, ua waiho i ka hana ia ma luna o ka pahee ili. Omaka me nā kuʻekuʻe lima a me nā kuli i ka papahele a me ke kiʻekiʻe o E ho'ākea i na kuli a hiki i kaʻaoʻao.

Ākea swipe ma

E halii mai i kou mau wāwae ka laula, a me ka malama ia pololei. Hoʻomaka e deviate i ka akau, anuenue i ke kuli akau, a haʻalele uhuki ana i loko o ke ku pono ana i ka ao ao.

kona hahai

E ka noho kulana, emi i nā kapuwaʻi o kou wāwae a pau, a hoʻoponopono ma luna o kou noho iwi. Kulia puʻe ma luna o kou mau kuli me kona mau lima. Ua kokoke i kou wawae i ai i ke kino, i ka maikaʻi o ka E kikoo.

Extensor kona forearm

Kahiāuli i ka extensor nāʻiʻo o ka forearm. Huki i ka'ūhā mua i hope, a i lalo, a laila, huli ia i ka kaʻoi loa nā hana i ka i ka mea makemake e aho e hohola hou i nā nāʻiʻo. Once e imi i keia kulana, e hoʻohana i kou lima 'ē aʻe, e kaʻawili na nāʻiʻo mua.

Kīloi paʻewa flexion o ka'ā'ī

Kahiāuli sternocleidomastoid Muscle. Huki i ka'ā'ī, a mālie haʻahaʻa poo pepeiao i ka'ūhā mua, eʻoiaʻiʻoʻoe e ole overextend i ka cervical spine. Oe ke hoʻopuʻipuʻi hou i ka hohola ana, e noho ana ma luna o ka noho a me ka paa ana i kona lima.

Ke kuapo o ka'ā'ī

Kahiāuli sternocleidomastoid Muscle. Lohi huli i ka ai, ka malama ana i ka chin hoalaia. Inā e makemake hou o ke kau, e hiki i puʻe ma kaʻaoʻao e ku pono ana huli.

Hoopomaikai io kona'ā'ī

Kahiāuli sternocleidomastoid Muscle. E kau aku i kou lima ma luna o kou mau puhaka, malama i kou kua pololei, a laila, alai hoʻi zaprokinte. I ka Ia manawa, eʻoiaʻiʻo ia oe e ole iki i ka cervical spine.

Kīloi paʻewa flexion o ka'ā'ī ka hoʻohana 'ana i ka lima

Kahiāuli sternoclavicular-mastoid a me ka hoaka o trapezoid Muscle. Huki i ka'ā'ī, a malalo poo pepeiao i ka'ūhā mua, eʻoiaʻiʻo,ʻaʻole i ka ino i ka cervical spine. I ka Ia manawa, e kāinoa hou puʻe lima.

Kona i ka hip-nāʻiʻo poluprisede

Kaʻawale psoas a me ke ki. E i kūlou iho kulana, lohi huki i kekahi ke ki aku, a me oe e hoʻomaka e haha mai i ke kau ana ma ke alo o ka uha.

Kona i ka extensor nāʻiʻo o ka forearm

Kahiāuli i ka extensor nāʻiʻo o ka forearm. Kēia kona ua mua, ua ho'ākāka 'ia ma luna. E like me ma mua, e haawi mai i ka'ūhā mua'ākau kulana, a laila, hoʻomaka e kulia puʻe me kekahi lima i ka mea 'ē aʻe.

Kīloi paʻewa hohola i na mea kaua

Kaʻawale kīloi paʻewa deltoids. Hoala mai i kekahi lima i ka mea'ē aʻe māhele o ke kino, a hoʻomaka e hooikaika ae i kona lima 'ē aʻe, e haha aku i ka'ūhā mua nāʻiʻo i hohola.

Flexion o ka ai i loko o ke kū manao me kona mau lima

Na hiohiona trapezoidal. E mālama i nā wāwae a pau i loko o ke kū kulana, malama i kou kua pololei. Lohi hookaawale puhaka hoʻi, lena ke kua, iā ia i kona chin i kona umauma.

Kona me ka spinal traction

Kaʻawale latissimus dorsi. Paa Haiʻina mai i ka hookolokolo, a laila, lohiʻolua e hoʻokiʻekiʻe aʻe i kou mau wāwae i ke kahua hahi. Oe E haha hoʻopilikia i loko o kou latissimus dorsi Muscle ma kona umauma.

Hohola na nāʻiʻo o ke kua i ka paia

Kaʻawale latissimus dorsi. E kau i nā lima ma luna o ka pā pōhaku kihi. E mālama i kou kua pololei, a laila, hoʻoneʻe i nā'ūhā ma kekahi ala e hiki aku i ka palena. Inā 'oe i pilikia me ka haʻahaʻa hoʻi, e mālama i kēia kīkoʻo.

keiki ho oweliweli

Kaʻawale latissimus dorsi. E kiʻi ma luna o nā mea a pau, eha, a laila, mālie huki i ka puhaka hoʻi, e kau mai ana i kona lae ma luna o ka papahele. Inā e makemakeʻoe e kiʻi i ka maikaʻi i ka o aku, e hiki ke hohola aku i kona mau wāwae lehulehu.

Kona i ka bipi nāʻiʻo i loko o ka e ku ana wahi

Kaʻawale soleus nāʻiʻo a me ka bipi keiki. Kēia kona hiki ke hana ma ke alo a ma ke kaʻe o ke anu u. Mālie ka ao ka ke kuʻekuʻe wāwae ma loko, a ma waho, e kīkoʻo kū'ē i nā nāʻiʻo o ka lalo'ūhā.

mua o kēia mahae

Kaʻawale lumbar a me ka popliteal. Kēia mea he nui i ka o aku, no laila, ke hoomau aku ke akahele, o ka oi aku ina oe i pilikia a me ko lakou mau puhaka. Omaka mai o ka oihana no ka k'ki e e ia maʻalahi.

No kou mau wawae, mai ka noho ana wahi

Kaʻawale popliteal a me ka bipi nāʻiʻo. E noho ma luna o kou noho ana na iwi, a lena i nā kuli ina e pono ia. Me ka hoomahuahua i kohoʻia, e hiki straighten na wawae, aʻaʻole wale hoopa aku i ka manamana lima, akā, i uhi na wawae me kona mau lima.

I mua hoʻohei ma kekahi wāwae

Kaʻawale popliteal Muscle. E hoʻopaʻa i kekahi wāwae aku, i kou mau lima ma luna o kou mau puhaka, a laila, olalo i hilinaʻi hoʻi au imua, ina e pono ai, ma ke anuenue i ka lua o ka wāwae i ke kuli.

hohonu squat

Kahiāuli gluteal nāʻiʻo. Kēia neʻeʻana e loli ai loa a pau mau mea o kou kino. Inā kukuli pilikia oe i, ia mea maikaʻi,ʻaʻole e hana i kēia hookoikoi. Inā e hiki ole malama i ka wāwae i lalo ma ka papahele, mua hana hopeʻike mau squats.

E noho polupoza aliʻi opiopio

Kahiāuli lakou kikala. E ka noho kulana, a laila, tighten kekahi wāwae i kona umauma, e hoʻolilo ana i ka uha loko, oiai ka malama ana i ka palahalaha hoʻi.

Kona i ka bipi nāʻiʻo, oiai e ku ana ma luna o ka pā pōhaku

Kaʻawale soleus a me ka gastrocnemius Muscle. E ka lunge kulana, ka hope wāwae e e iki huli mai. Lohi lalo hoʻi kuekue wawae ma luna o ka papahele.

Kīloi paʻewa flexion o ka pa

Kaʻawale mawaho kēlā. E mālama i kou kua i pololei a me ka lohi ho one i kou puhaka, a hiki i kaʻaoʻao. Pale ia i kēia kau ina oe i pilikia me ka lalo hoʻi.

ka ao ka supine

Kahiāuli lakou kikala, a mawaho kēlā. He He kikoo nui no ka poe i sciatic eha. E moe ana ma kou kua a me ka lohi hoʻoneʻe i kekahi wāwae ma luna o kou kino, huli loa.

I kaʻaoʻao kahi haahaa vaulting

Kaʻawale mawaho kēlā a me lats. Straighten kou kua a me ka lohi hoʻoneʻe i kou puhaka, ma kekahi ala e hiki aku, oiai e malama ana i ke kulana o na poohiwi. Pale ia i kēia kau ina oe i pilikia me ka lalo hoʻi.

triangle oweliweli

Kaʻawale mawaho kēlā. Hohola aku i nā wāwae laulā, i kekahi o ia pono e waiho loihi mamua, 90 degere i kou kino. Lena no, a kau i kona lima ma luna o ka mua wawae, e hapai i ke 'ē aʻe lima mai.

Kona i ka pahu pa

Kaha pectoral nāʻiʻo. E kū ke alo o ka pā, ka weheʻana i kona lima. Lohi au e huli ae mai o ka pa, akā, waiho i ka lima ma luna o ka mea - pela oe e kau i ka pahu nāʻiʻo. Inā e manao kekahi kikoo i loko o kou poohiwi, e pono e hoʻonāneaʻole.

Kona i ka pahu a me ke kōkua o ke

Kaʻawale thoracic a me lats. E moe ana ma ka papahele, kikoo i kou lima, no ka mea e Haiʻina mai i kou hoa. A i kona makemake kūlou iho, oe e haha i ke kau ma ka pectoral a me ka dorsal nāʻiʻo.

E noho ana polupoza opiopio

Kaʻawale tibialis anterior nāʻiʻo. E noho me nā wāwae, lalau iho i mua. E hoʻomaka ana me kekahi lima ma hope o kona kua a me kekahi uha mua i ka kekahi, hoolei aku la a me ka ikaika tighten ia i kona lima.

Recumbency poohiwi kuapo

Kaʻawale subscapularis. E moe ana ma ka papahele, huki i ka lima a hiki i kaʻaoʻao, anuenue ia ma ke kuʻekuʻe aku i ka huina o ka 90 degere. Lohi lalo ka pā lima o ka lima i ke kahua hahi.

'īlio kulou o ka pa

Kaha pectoral nāʻiʻo a me lats. E kūʻoe ma ke alo o ka pa, a lena iho ia ia, mai hoopa a kona mau lima kākāuha. A laila, flex i lalo, e kau mai ana ka lima ma luna o ka pā pōhaku.

Kona i ka pahu a me ke kōkua o ke

Na hiohiona umauma. E moe ma luna o ka papahele maka i lalo, i ka'ō aku i kou lima i mua. Kou hoapili ia e huki i kou mau lima hoʻi no laila, i kou keena torso aku i ke kahua hahi.