Aʻo 'ia umauma me ka polokalamu, na hopena a me nā hōʻike manaʻo

A pau ka 'oihana' âlapa mai i hūnā i ka mea e ma ka wanaao o kona 'oihana aʻo, e hoʻomaka ana me ka hooulu ana o ka pahu nāʻiʻo. Kela manawa, ua kukuluia,, i kela aoao o ka paepae puka o ka haʻuki keʻena, he malihini koke e kau mai maluna o ka papamoe ka Aha, a hoʻomaka e kaomi i ka barbell mai o ka pahu. No laila, i loko o kēia 'atikala e hele pono mākou e pili ana i pectoral nāʻiʻo.

Ka mea heluhelu e aʻo i kūpono ai ka pahu workout. Me ka polokalamu, na hopena a me nā hōʻike manaʻo o ka 'Oihana, e kōkua beginners hoʻomōhala i ka mea e pono ai nāʻiʻo hou ka maiau a me ka wikiwiki.

Hiʻona nui Muscle

Ae, o ka pahu, e like me ka hope a me ka wāwae, pili ia i na nāʻiʻo nui o na kanaka kino. Alaila, ke hoʻokokoke i hua'ōlelo o? Acaeoey malaila e e kekahi kanaka. Ua mea waiwai 'ana i kumumanaʻo i ka pahu nāʻiʻo i eiiieaena, a komo ana o kekahi mau constituent eiiiiiaiou. Mawaena o ka 'âlapa i māheleʻia kēia Muscle i ekolu eiiiiiaiou: o ka luna, a me lalo waena'āpana. Eia naʻe, umauma workout i loko o ke keʻena i ua hoakaka no ka hooulu ana i na, a mawaho loa o ka thoracic Muscle Oihana.

Mai ka waho mea kohu o ka mea akamai. Kekahi ua alualu laula, a uku noonoo ana i ka uka pā hapa o ke kino, a me kekahi hoihoi i loko o ka ikaika torso me nei iluna ū i mua - 'aneʻi i ka' âlapa he e kālele ana i ka ukana ma ka waena aoao o ke kino. Ma ka kekahi lima, e like me ke kūkulu mea hana hoihoi 'no ka mea, o kela mea keia' âlapa ke kū kaʻawale hana i kekahi kiʻi o ko lākou mau uhane.

Makaukau no ka aʻo

Ke aʻo polokalamu ma luna o ka pahu mau hoʻomaka me ka mehana-i. Ua novice a me ka 'oihana' âlapa kaʻi i ka manao e hoopaa i ka 5-minuke mehana-i e lalana ana mai, a hana i kekahi malamalama, akā, pili hoounauna. A laila au loaʻa i nā malihini, i ka mahana i kekahi oluolu hoʻokokoke ua wale holo me ka haahaa kaumaha. A laila, he mea ka hailona no nā nīnau a hiki i ka poe akamai i e i ke aʻo polokalamu e pili ana i ka nele o ka ulu ana.

ʻO puni hoʻi - a pau zhimah haʻalele ole wale i ka pahu nāʻiʻo, akā, i ka ai-kapa Muscle-stabilizers. O nā nā biceps, triceps a me deltoid olona, forearm. No laila, i ka paa pumehana mua aʻo a me nā kūpenu iho ia i, i ka pono clog Muscle stabilizers. Ia mea he kohu kūpono mehana-i mua o ka aʻo. A Mahi mau lima i loko o ka lima i ka hana maikaʻi i loko o ke kakahiaka me ka, akā,ʻaʻole ma mua o ka workout Muscle pahu.

E hana ma ka hale

He nui beginners manaʻo i ka umauma o ka hale o aʻo mea i emi kona mana ma mua o aʻo i loko o ka hale haʻuki. Ae, initially ia mea, akā, i ke kanaka kino kokeʻia hoʻohana 'ana i ke kiʻi, a no ka ulu me ka mau pono i kekahi mea hou. Naʻe, i nā mea a pau e like me ka ino e like me ka mea āu e. Aia i nui o ka pono a me ka simulators accessories e noho ma ka liʻiliʻi loa i loko o kekahi hapa, akā, no ka novice e e hiki, e puku i ka hale haʻuki.

• Pahu-aku ai i loko o ka supine kulana. I ka mea, a pau i kēia luna ', a leie aku oe e hoopau ai i ke hana mai i ka pahu nāʻiʻo. Ma hope o nā mea a pau, e hiki ke hana pahu aku ai i-UPS ole wale me he okoa hoʻomanaʻo o na lima (ololi a ākea), akā, no hoi i kekahi mau pana pua - mai ka papahele, he noho a alai i lalo, e kau i kona mau wāwae ma luna o nā daisa.
• A nui expander. Ae, o kona kulana ke koikoi lima kūlana kiʻekiʻe, akā, no ka pilina i loko o maikaʻi ma mua o kekahi mea i ka hale. Ma ke ala, maikaʻi e kūʻai expanderʻelepani me ka pūnāwai. No laila, ma ka liʻiliʻi loa oe e ka pāʻana a me ka hoʻololi i ka haawe.
• Bars. Eia na mea a pau ua akaka, pahu aku ai-ae la ma keia ho okŘkohukohu loa replaces ka barbell ka Aha e kaomi mai i ka pahu i loko o ka prone kulana. Na wale nuance - i ka pilikia o ka eha.

addictive

'Âlapa' ole i loko o haʻuki keʻena, paha ua ike ia ko lakou mau kinoʻano koke hele a maʻa i ka stress, a me ka maʻi stress ua koi 'ia no ka hoʻokō study o nāʻiʻo. Kekahi eiiieaena, i ka loaʻa o ka pahu me ka, pono komo ai ka hope me ka. Holo nōhie, ka mea, ke ole i ka huina o ka inclination, a me nā haʻuki lako a pan. 'Âlapa wale hoʻololi i ka noho hookolokolo ana i ka dumbbell. A ia ka pono - nāʻiʻo loaaʻi stress, a me he mea ulu.

Ua Ua kekahi pono i kekahi manawa (koke kela 2-3 mahina) e kuapo kino. Ae,ʻaʻole kela kanaka keia kanaka e makemake i ka hoʻomaka o ke aʻo, e ohi auanei i ka noho hookolokolo mai o ka pahu i lalo ke alo, akā, he mea nō e pono e e na nāʻiʻo e somehow pane i ka haawe.

alu aʻo

Ka hapanui o 'âlapa makemake e 3 manawa i ka pule, e hele i ka hale haʻuki. Eia no hoi, he mea pilikia kekahi - ma ka mea, i nā lāʻekolu mea,ʻaʻoleʻoia iʻo e EII ni a pau o na nāʻiʻo o ke kanaka kino. nui pāʻoihana i ka pilikia mea ole:

• kikoo i ka luna 'holoʻokoʻa no 5-6 lā, highlighting kēlā me kēia Muscle pae no workout;
• kipa i ke keʻena nui pinepine;
• hui pu iho la mau Muscle pūʻulu i loko o hoʻokahi workout.

Ka hapanui o 'âlapa pono e like me ka kolu koho, no laila, nooaai? "Umauma-lima" mea no laila, mahalo i waena o nā mea a pau' âlapa. Ke ponoʻaneʻi ka mea mau Muscle pūʻulu mau mea ae mikanele. Kahe mau e ole i ka pono ka pahu 'âlapa e ana i ka hailona o ka hana a me ka ikehu i ka lima aʻo - nāʻiʻo uuku ua lōʻihi ua puka liiiU, a no ia i ka hana wale nō lawa noonoo. Ke kaapuni hana i loko o ka e ku pono ala - ma hope o ka biceps a me triceps me ka polokalamu JavaScript pectoral nāʻiʻo hiki pono o ka "negotiate".

eiiieaena pu

Akā, aʻo "wāwae-umauma" ua pau contraindicated no beginners. Ka nui, e hoike ana i ke kino o ka makaukau ole e Makuakane me ka haawe kaumaha o nā Kora naʻEsau nāʻiʻo. A ina he novice nō makemake e noho ma luna o ia o ka hui malu pu ana, ka mea e loaʻa, e halawai me kekahi mau olelo, me ka i ia wale e ole ka hopena.

Uha mua workout pono ka 'âlapa he hailona o ka ikehu, no laila, hoʻomaka me ka hoʻohui pū' ia o ka maikaʻi lalo. A ma ko lakou mau wawae i oi aku mamua o ekolu kino e e haawiia mai. Ua hiki nā squats, lunges, Aha kaomi, a me ka Lomāniaʻono wale nō ia. Ma hope e pono i ka mea uuku 10-minuke wanaao ae no ka hoihoi hou ia ana o ka glycogen i loko o ke ake, a ho'ēmi i ka naau kōmi. Alaila, ua makaukau, e kiʻi i ka pectoral nāʻiʻoʻoe. Hou, ia mea pono ke hana i oi aku 3 kino (ka Aha lua kaomi waina ma kekahi mau pana pua a me ka pilina).

hoʻoholo pana

He nui na malihini, ua i kekahi 'ano, pehea inflated waiū ma hope o hoʻokō'. 'Oihana kapa i kēia,ʻaʻole wale nō me "pampas". Ua Ua manaoio aku i keia mea he maikai hopena ma hope o ka maikaʻi workout, i kumu na nāʻiʻo, e ulu. Eia ma keia kahua o kekahi 'âlapa, ma laila nō nāʻaoʻao o ka? Acaeoey, i ka mea hiki ke koho.

Inā he mea hoʻomaka ka ulu nui, ka mea hiki i kona piko "pampas", e hoʻokō 'ia umauma workout, a OIeEOEIeAeEIIe, i ka mea'ē aʻe Muscle pūʻulu. O ka holo ana, ma hope aʻo e kamaʻilio i ke omo o kaʻai i ka mea kiʻekiʻe ma ka kumuʻiʻo a me carbohydrates.

Akā, 'âlapa ka mea makemake e lilo ke kaupaonaʻana koke aku, "pampas" Hōʻike ia ia ka manawa e pono ke lilo aku momona. 'Oihana paipai aku "hoʻopau aku" pecs, pili pahu aku ai i-ae la, pilina a ka hana me dumbbells. Ia mea nui,ʻaʻole wale nō eʻai i ka Muscle, a me ka hoomahuahua i ka naau ana, e kauoha ana i ke koko, e holo i wikiwiki ma na ipu.

A hana no ka kūkulu aʻo

Umauma me ka meaʻaʻole me na mea me ia mea i mua kilohi. Kaawale mai na kino, ma laila nō ka nui o nā 'ana i kūpono me ka a e pono e lawe i kokoke nānā. Mua, ua e kamailio e pili ana i ka nui o ke aʻo. Koena ma waena e puhi ia e ia ka palena haʻahaʻa - ka Muscle aʻole e hoʻonānea. Inā ka 40-lua o ka wanaao ae, aia no he nui ka ho'ēmiʻana i ka ikaika, ia mea he pilikia o ka meaola, a me ka novice e manaʻo e pili ana i ka hooulu ana o ke ahonui, aole i ma mua o ka hoomahuahua i ka wa kaawale.

Ka lua o ka ololi o ka hoʻokomo 'ana o ka hapanui aʻo i loko o ka pau luna'. umauma aʻo ua maikaʻi hana ma hope o ka malamalama workout. Nui, 'Oihana waiho ka a pau luna' māheleʻia i loko o na mea a me ka luna 'aʻo, e kau i ia i loko o ka iaʻano kumu. No laila, i ke kino e e aho e ola.

Mākou E ole poina e pili ana i ka mea maoli kino. pono e ka mea okoa, a Hoʻololi '- he mea hiki ole ke holo ikaika aku nei i ka' aukā kēlā me kēia workout, mai ka pahu ma ka papamoe hookolokolo. Ae, ke kaumaha e e hiki ke uhai i ka Phule, akā, i kēia e piʻi like, e lilo i hoʻokahi-manawa, ma hope a ka 'âlapa ke hele mai protracted stagnation. No laila, na nāʻiʻo mau pono e kiʻi i kekahiʻano o ka aoao.

ma ka hopena

E like me ka hana pono hōʻike, umauma workout meaʻo ka hoʻokō, akā, no ka loa pilikia kino i loko o nui haʻuki. Nolaila, ia mea,ʻaʻole e pono i ka mea mua aku a hiki i ka hale haʻuki koke moe iho ma luna o ka Aha, a barbell e hana ka Aha paʻi. Ua pono ka iki okoa kokoke loa i kahi. 'Oihana paipai aku e hoʻomaka me ka poe liilii, a me ke kapuai - pahu aku ai i-ae la a me ka dumbbell pilina. Pecs maikaʻi nā heluʻai lohi, lā ma ka hoʻoulu i ka haawe ana i ka lā. Na wale ala mākou ke hele mai i kekahi hopena.