A iki no bodybuilding. kulu i

No ka lōʻihi manawa o ka ulu ana o ka bodybuilding Ua loaa mai i ka puu o ka okoa i kūpono, akā, me ka mea maikaʻi o ia mea kulu 'ia paha. He aha ka kulu-hoonoho iho? Ma ka 'atikala i kokoke nana i kēia manaʻo. Ka mea, e hāʻawiʻia mai i kekahi kino, a nńnń i kōkua no ka beginners.

Overview

No ke aha la bodybuilding hoomaka ae la e hoʻohana i kēiaʻano hana? Ka wā a pau i keia hana? Kulu i ka mea - o kekahiʻano hana ana i ka hoʻokō 'ua hana a piha a kāpili exhaustion, alaila oe i kāpaeʻia he uuku nui o ke kaupaonaʻana, a me ka hoʻomau i ka hana i ka uuku haawe hoʻokokoke mai. Ua stimulates i ka ulu ana o nāʻiʻo he okoa. Kēia kaʻina hana i mua loaa e kekahi kanaka moʻolelo nūpepa a me ka luna hoʻoponopono o "Kino Culture" Henry Atkinson hoʻi i ka makahiki 1947,. Koke ma hope mea, i kapaʻia okoa ka? Eaia. No ka laʻana, "i ka io na huapalapala", "Triple kulu huapalapala" a "e hoomaemae ia-huapalapala."

hana

Aie i ka mea i ka bodybuilder AIM wale "cosmetically hoʻonani" iho, akā, e i hoʻomōhala i ka mea ia manawa ka hoʻokōʻana a me ka productivity, ka mea, ua kapaʻia he hanana 'âlapa. 'O kēia ke kumu kino e uhau ana, ua nui leʻaleʻa o ke kulu-e puhi ia. Mahalo iā ia, na nāʻiʻo ulu loa koke. Players, sprinters a me nā 'âlapa ole kulu' ia paha ke hoʻohana 'ia. O ke kumu ho i ka mea i keia papa hana, aole ia e hoʻomōhala ikaika, ka mana a me ka māmā nui. Akā, inā kou pahu hopu - he lākou o wīwī nui, alaila ninini kau mea pono no oe e akakaʻi!

Pehea e holo ai i ka 'ike loea hou?

No laila, ke manao wale ia oe e hoʻokō i kekahi "punohu ma biceps" he 40 kg ma luna o kaʻauamo. Oe i hai ia 10 mau manawa, akā, ua kokoke paʻakikī ka hope manawa. I kekahi kekahi ua like ka paʻakikī i, e like me ka lawe o ka hoopunipuni. A ultimately lilo ka 12th no oe. A i mea pehea oe e ho'āʻo, e hiki ole ke hana i ka 13th repetition. Oe ua hiki i ka lae o ka olelo hooholo, e hoole, akā, ina he hapaha o ke kau paona ana e wehe, oe e hoʻomau. Inā 'oe kāohi hiki ole ke hana oi aku mamua o 12 repetitions o ka mau kaumaha,ʻaʻole mākou e manaʻo i kēia mea he piha aupuni ole. Keia ua kapaia "maikaʻi hōʻole", a me kou kino Ua makaukau e hoʻomau i ka hana, akā, me ka emi ke kaumaha. Keia mea no ka mea, keʻike mau Hoopuka loa aku la, a ua hana i ka exhaustion, 'aʻole i haʻalele i ka Muscle olona. He wale ka poe i mea e pono ai ka mea makemake ke kaupaonaʻana, he kekahi nui o ka manawa. Inā e emi i ka helu ana o kilograms, a hoomau i ka hoʻokō, 'ā nā' ē aʻe, oi Muscle olona. Kulu 'ia paha ka poʻea pau i ka ho'ā hope o "paʻakikī" Muscle olona, i ke kumu o ka ulu, a e ole e ma o kāʻike mau hoʻokō' ana o 6-12 repetitions.

Kino ka hoʻohana barbell

Sam Arnold Schwarzenegger hoʻohana i kulu hoonohoia no biceps. Akā, i kēiaʻano hana i hiki ke hana i kekahi'ē aʻe hoounauna kahi o ka noho hookolokolo, e e ho'ā '. No kekahi laʻana, e hiki ke hoʻohana i ke kulu-e puhi ia ma luna o nā poʻohiwi. Ke wale ke ano o keia iaoia mea ia oe, e pono e wehe i na huila ma e holo ai i ka pilikia wahi. Manao wale ia oe e hana i ka Aha kaomi a me 50 i nā kilo, kiʻi i ka hoole ana e ka 10 repetitions. Hoemi i ke kaumaha ma ka 20% a me ka 5 kg loaa mai kela mea keia mea o na aoao elua, e hoʻomau e? Eou ka aʻe ole. Ma hope iho ua hou hōʻemi kilograms o 20% (hoomanao i ke kaupaona ana e emi pono ia i ka ia), a ua neʻe i ka hope ole. No laila, e kiʻi i ka 30-paona paha. ʻO lalo laina o ia ma mua o ka hoʻokō 'ana e e wae nā pā, e e hele, e pili ina i ke kulu hoʻonoho. Mai lawe mau 15-kilogram, ia mea maikaʻi, e lawe ekolu i 5 kg, i mea e emi ke kaumaha o ka manawa.

Nā Papahana O Ka hoemi i ke kaumaha ma ka hapa, a 6-20

Kēia kulu kau ma luna o ke kau paona ana ae oe, e hana nāʻokoʻa repetition. Ka mea, i loko o ko lākou mauʻaoʻao aloha ia na nāʻiʻo. Ka mea, e hoʻokō 'ana o ke Muscle nuipa a, e like me ka mea hiki ole Pumping. E hoʻomaka, oe e pono e koho i ke kaumaha me ka a au i ole E ka Haku e oi aku mamua o 6 Rep. E hoolilo ana ia lakou, e emi i ka helu ana o kilograms ma ka hapalua a me ka hana 20 repetitions. Kēia kulu i mea okoa, mai na mea e ae ma ia mea, o ka ka ho'ēmiʻana ia lŘlŘ wale kekahi manawa. A i loko o nā hihia - mau manawa no huapalapala. Ua hoʻohana 3 kekahi mau paona.

ka ikaika 'ana i kūpono

Inā ke kulu i - keia mea i ka oiʻano hana i loko o ka mālama nui bodybuilding, alaila, he mea he nīnau i hele ma hope o ia. Next hele hoʻokāʻoi aʻo. Ma kekona wahi mea iā Naha Pōhaku, e puhi ia. A, aohe mea maikaʻi ma mua o ka hui pu iho elua ka hoʻokō 'ana i kūpono. E like me ka hopena, ua loaa i kekahi kulu-supersetʻano hana. Pehea e au e hana i nā kino? No ka laʻana, lawe i ke kīloi paʻewa punohu dumbbells, a ua pilikia dumbbells i loko o ka noho kūlana. Omaka ku ana me 8-12 repetitions. Ma keia hihia, e pono e hoʻohana i ka i kā mākou kaumaha. Ma hope, e neʻe koke i dumbbells. Lākou ke kaupaona pono e emi ma mua o maʻamau. Ma waena o kino mai e pono ai i ka hoʻomaha. I ka lawelawe i ka papa kuhikuhi hana - e emi ke kaumaha i ka hele. Kēiaʻano hana ka loa, pili, no laila, e lawe ia, e manao. E hoohaahaa Loiloi i ko lakou ikaika a me ka hiki ana o ke kino.

ka hopena

Ua pono e mai la oia ia ia i kūpono i loa mahalo i waena o bodybuilders. Ka mea, ae no kekahi 'ano pōkole wā o ka manawa e loaʻa ai i ko lakou mau pahu hopu. No ka laʻana, ka mea maʻamau hana ninoieo o 9-12 repetitions no kēlā me kēia Muscle pae, akā, ka hoʻohana 'ana i ke kulu' ia paha, ka 'âlapa i ka pau 6. Aka, ia io' aʻole i manaʻo i ka mea kōkua ai i nā lākou? Ia? Aiiu, a worsens i ka hopena. Inā 'oe e haʻalele i nā nāʻiʻo a me ka uuku o ka olelo, e akā, ana ia i kona wahi hewa, ia mea,ʻaʻole hoʻi i ka hewa ma nā mea a pau. Loa kēlā hookoikoi haawi luhi. Akā, nāʻiʻo i luhi, nō loaa ka mea i kā mākou haawe ana, no ka mea, emi ke kaumaha hapaʻauhau i ka hala, a ua nui a oukou i hoala ia e like me ka hou a me ka piha o ka ikehu.