Aʻo forearm hale

Forearm - he uuku Muscle pae, a he nui aʻo malama ole. Kēia mea hewa, no ka mea, e hoʻomōhala ana i forearm,ʻaʻole wale i ke kino hou harmonious, akā, i maoli i ka manawa kūpono o ka competitor i loko o nā Muscle pae kino. I kēia mau lā mākou e maopopo, mai mea aʻo me ka mea i ka forearm, a pau keia ke kumu ka pono.

No ke aha la lńkou i ka forearm?

I ka liona ka kaʻana like 'ana o nā' âlapa 'aʻole i loaʻa ka forearm workout i loko o kou haʻalele' ana o ka papa. IeAUPIIe, IAa IO Ua hoʻomōhala i ākea hokua, palahalaha umauma, nunui quads, a, o ka papa, i ka biceps. Eia naʻe, inā pilikia ka haumāna bodybuilders ike i ke kino e ole nana harmonious i ole hookoikoi uuku nāʻiʻo. Ma waho forearm nāʻiʻo nō ka meaʻuʻuku i kupaluia, biceps femoris a me ka hope deltoids. Kupono aʻo o ka forearm a me nā meaʻuʻuku nāʻiʻo, e hana i ke kino e leie aku,ʻaʻole wale nō he oi harmonious, akā, i nui ikaika.

Ke forearm He kuleana no a pau ka neʻe 'ana o ka lima, a i ka lawa. Nolaila, ina ka mea, ua ole maikaʻi ke kino, kokoke kekahi hookoikoi, i lawe maoli i mau lima e e ineffective. Ke kumu Ua puni hoʻi - ka forearm e e wikiwiki maluhiluhi ma mua o ka pale Muscle. Ma keia hiʻona o ka forearm he mea kekahiʻaoʻao - ka mea, e hoʻomōhala ana i ka wā e lawelawe mai i kekahi hookoikoi me ka paona. Ia mea ke kumu nui ole keia Muscle pae, i loko o ka manaolana i ka mea e loaa stimulation, mai ka hoʻopaʻa 'ana o nā nāʻiʻo. 'O kēia ka oiaio, akā, he nui loa o ka forearm me ia i kokoke loa i kahi e ole. He nolaila, e pono ke kālā līkaia no ka hookaawale manawa no ia ia. Workout forearms E e papahana me ka ia malama, e like me Anoanoaaiii-o ka manao o ka nui Muscle pūʻulu. Wale i ka wa lawa pinepine 'paahana, a hana i ka laulā huahelu o ka pana pua hiki ke i e ulu forearm.

ʻikeʻia i loko o ka 'anatomia i

Surprisingly, e like me ka meaʻuʻuku Muscle pūʻulu kikowaena nui liʻiliʻi nāʻiʻo a me kekahi mau hana. Ke forearm ninoieo o:

1. Brachialis (poʻohiwi Muscle) a me ka brachioradialis (brachioradialis Muscle). Ka mea, e kuleana no ka kuʻekuʻe aku flexion a stabilize i ke kulana o ka lima i anuenue.
2. Pronator teres Muscle. Kēia Muscle kākoʻo i ka forearm ma ke kuʻekuʻe aku flexion a me ka kuapo.
3. Palmaris longus, flexor carpi radialis Muscle a me ka flexor carpi ulnaris. Kuleana no ka clenching i kona mau lima.
4. Extensor carpi ulnaris a me ka extensor carpi radialis brevis Muscle. Unclenched loulu.

Penei, i ke aʻo o ka forearm nāʻiʻo e like me ka Anoanoaaiii-o i mau nāʻiʻo. Ano, e ka manawa, e noonoo ana i kēia hoounauna.

anuenue i ka na pulima oʻu

Kēia hookoikoi hiki ke hana me ka barbell, dumbbells paha hoi aeie. dumbbells lanakila ma keia hihia ke moe ia ma ka mea i ka mea, e nui ole i ka hale workouts adherents. Eia hou kekahi, me ka paona ka mea, e hana ia maʻalahi no ka poe no ka mea a ka na pulima oʻu kuapo no kekahi kumu mea unacceptable, a me ka pono o ka mea pololei kumu'ā'ī discomfort.

E ka ka hoʻomaka 'ana. Mua oe pono e lawe i ka iwi aʻe loaʻa (nā lāʻau huli i ke kino). Hands e hoonohoia e pili ana i poʻohiwi-ka laula ma ke kaʻawale. Ano, e pono e kau i ka forearm ma ka Aha a ma luna o kou ke ki kala no laila, i ka palaki kēkahi uku ole ia. Ma ka hoʻokō 'ia pono no e paa.

Ke neʻe Ua puni hoʻi: ma lalo o ka palaki i lalo, e koho ia hoʻi, 'ana e hiki i ka i kā mākou kiʻekiʻe a me ka maikai Muscle contraction. I hiki ke ike, i ka ikaika hawewe o ka neʻeʻana mea he uuku. Eia naʻe, inā e huki a me ka pōhaku i ka haawe ana, he mea hiki i ka ino i kou mau lima. Pela no oe e hana i ka hookoikoi akahele, a ma lalo o ka hooponopono i ka nui i hiki.

Koho "Ma hope"

Inā ka like ana o ka forearm ma luna o ka Aha a me ka uha lawe discomfort, e hiki ho'āʻo e hana na pulima oʻu flexion e ku ana me ka iwi hope. Ma keia hihia, ia mea oi kupono e hana me ka barbell. Mai na lima e e hope e e flexion aʻe loaʻa, i kou mau lima i ke hoʻonui i ka kuʻekuʻe aku, pela ka pono loaʻa, e nana me pololei me ka laina.

I pale umauma hoʻokahi Muscle i paa, e pono e kaomi ma luna o ke kino. Hana ua hana wale nō tassels. Shell Pono e hoala mai i ka mea i kā mākou Muscle contraction. I ka hoʻokō 'ana i loko o kēia mea oko a, e hiki ke hoopakele ia lakou iho o kaʻeha a i kekahi manawa, hele pu' âlapa ka wā hana panina flexions i ho'ākāka 'ia ma luna.

Ke kāohi na pulima oʻu e hoole loaʻa

Ua hoʻokō 'ua hana ma ka oia e like me ka mea mua, wale i kēia manawa i ka poho huli e kō ana (pololei loaʻa). Pela ho'ā 'ia paha ka' ē aʻeʻaoʻao o ka forearm. Lālau aʻela ia i ka dumbbell a barbell pa alima e paʻa ai, poho iho, ia mea pono e ae ka haawe ana, e hohola hou i nā nāʻiʻo pono, i ukali ia e keu aku ana no ka mea ana i kā mākou contraction. Ma ka laulā o ke noi pono i ka pāʻana i ka haawe ana, a pale i kekahi Laua.

E hana i ka hoʻokō 'oi ka hoʻokō, e hiki ke ho'āʻo e kaohi i ka waiwai ma ka luna no kekahi mau kekona. Oe ke hiki emi ke kaumaha o ka lele, no laila, i ka mea i hiki.

hāmare flexion

Maʻamau, ua hoʻokō 'ua hoʻohana' ia e hana mai i ka biceps, akā, ka mea i lawelawe 'ana me kekahi poe koa hou maikaʻi i ka papahana o ka forearm workout. Hammer anuenue no ka mea, o ka mea i ho'ākāka 'hoʻoponoponoʻana o Kamehameha o ka palaki,' ē aʻe ma mua o pili i na biceps brachialis a me brachioradialis. Pela, e ae oe e hone a me ka luna o ka biceps a me forearm māhuahua.

E hoʻomaka ana kulana: ku, mau lima a me dumbbells ma na aoao o oukou, poho huli ana i ke kino. Not supiniruya forearm e lena i ka lima, hookiekie ana i ka haawe i ka'ūhā mua. Hoʻokaʻuluaʻana i ka dumbbell no kekahi mau kekona i ka luna, ka mea hiki e lohi i kuʻu iho. Ke ana kohu o ka hana me ka hamare, no ka mea hookoikoi, a ua loaʻa kona inoa. Hoʻokō 'hiki ke hana nā e ku ana a me ka noho ana ma ka Aha a noho.

Keʻa hāmare flexion

Ua hoʻokō 'ua noʻonoʻoʻia he nui' âlapa, ia mea oi mana ma mua o ka mea mua kekahi. Kona koena unuhi waiho wale i loko o ka mea ana e lena i na mea kaua ma kaʻaoʻao a me ka alo. Ia mea, ka mea lele ua neʻe maila laua a hiki i ka torso ma ke ku pono ana poʻohiwi. Inā ka hookoikoi mua hiki ke lawe mai i loko o na lima elua, i ka mea ia manawa, ka mea, ua hana wale n? E kekahi.

Mau ukali forearms ma ka hale, ma ke kumu oʻano, mau komo ai hoʻokō 'ho'ākāka' ia ma luna. Ano, manao kekahi hou kekahi aʻo nā koho.

Hoʻohuli akula pololei loaʻa

A maikaʻi kekahi papa hana o ka hāmare flexion anuenue i ka laau pololei loaʻa. Hana i kēia hookoikoi me dumbbells ke koikoi, no laila ka mea, ua ana komo i loko o kou aʻo papahana no ka poe i ke koʻokoʻo. Me ka mea he mea punohu barbell biceps, akā, (na lima alo i lalo) me ka pololei loaʻa. Lima e paa ana i ka ai e pili ana i poʻohiwi ka laula a kaʻawale lākou. Ma keia hoʻokō 'ia mea nui, e hahai i ka pololei' ana i kūpono a me ka paleʻana ka neʻe 'ana. Mea kaumaha loa paona mea i ke kumukuai o ke alualu.

I mea e hana i ka forearm ua ka loa kaʻawale, ka mea, ua? Aeiiaiaoaony e lawe mai i kēia hoʻokō 'ia ma ka Aha ma ka Scott. Ma keia hihia, no ka neʻeʻana e ia i ka loa oluolu, a me na nāʻiʻo kiʻi i ka i kā mākou e haawe. E hāʻawi i ka haawe pololei. , Ua kaumaha kēia, e hoʻokiʻekiʻe hoʻi i ka barbell pololei loaʻa wale 'Aʻole e holopono.

anuenue Zottmana

A maikaʻi hoounauna no ua poe la hou kupono aʻo lima dumbbell. Ua apono 'oe i wale i ka hana brahiaradialis, akā, no hoi, e hooikaika i ka loaʻa, a me ka hoʻoikaika' ana i ka neural pili 'o Randy. E hoʻomaka ana kulana o ka ia me ia ma ka hihia o ka hāmare curls: i lalo ku me dumbbells, alo i ke kino lima. A laila, e loaʻa, e huli ae i kou pulima oʻu no laila, i ka lāʻau huli mua, a me Exhale, e ka mea hoʻohuli akula no biceps. Ma ka luna o nā mea a pau i ka leʻaleʻa huli no. Ma hope o ka pōkole ihola, e pono e deploy i ka palaki, poho iho, a ma keia kulana lohi lalo i ka dumbbells. Penei, ma ka pae mua o ka neʻe hana na biceps, a me ka lua o ka - brachioradialis Muscle.

aʻo loaʻa

Aʻo 'ia forearms kōkua ole wale, e hoomahuahua i ko lakou Muscle nuipa a, akā, no hoi, e hooikaika i ka loaʻa. Ke easiest alahele e loaʻa ai i kēia - ma hope o kēlā me kēia hoʻokokoke mai na pulima oʻu curls, e noho ma ka wahi o kā mākou Muscle contraction no 5 minuke, loa'ōpā pū ma kēia'ā'ī o ka lele.

Aʻo forearm ikaika loaʻa pū nā hana me expanders. Ma ka hana ana me ia, ia mea kumukuai noʻonoʻo 'ana i kēia mau kumu:

1. Ka paʻakikī i ka me ka mīkini, ka mea i oi aku i ka hopena, ua loaʻa iā ia nā.
2. Mamua o ka lawelawe nui expanders, e pono e mahana i me ka akahai.
3. Loaa ma waena o workouts e lawe 3 i ka 5 mau lā.

Mau ukali i ka lima a me ka forearms ka hoʻohana Expander like penei. Mua oe Pono e oOeEIAOO i ka expander helu o nā manawa like i 2/3 o kou i kā mākou. A laila, ma hope o ka 3-minuke wanaao ae, haʻi hou aku i ka hookoikoi. Ka lua o ka hoʻokō 'Ua'ālike i ka mea mua, a me ka mea wale nō a koe i kahi o ko iala e pono e malama i ka iwi i loko o ka'opihia moku'āina. Ua pono, i loko o ke kolu o ka hoounauna, oe wale pono e oOeEIAOO i ka gripper, a hoopaa ia ia a hiki i kou mau manamana lima hana i hamama. I hana 'oe ke hana i 3-7 hoʻokokoke mai, ke kaumaha ma muli o kou ikaika a me ka rigidity o ka expander.