Abdominal kino ma ka papamoe 'aukā a me ka laua mau laau ki,

A iâ lâkou e kau ma luna o maʻamau simulators no ka hooulu ana i ka abdominal nāʻiʻo pono ai abdominal kino ma ka papamoe 'aukā a me ka laua mau kaola. A me ka kiʻekiʻe ka hoʻokōʻana, ka mea e noi mai ana pono lako a pan, a hana i ka nui mua o ka 'âlapa Muscle. He 'atikala e kālele ana ma luna o maʻamau a me ka' ole-maʻamau kino no ka hooulu ana i ka abdominal nāʻiʻo a me keʻano hana o ko lākou hooko. examples o nenoai no aʻo ma ka laua mau laau ki, a me papamoe 'aukā' oihana aʻo e e hooku iho la ia no hoi me ka hōʻike.

Pehea e pakele ana i ka eha?

'Aʻole wale nō hou, akā, i ka holomua' âlapa, ae hana i na abdominal kino ma ka papamoe 'aukā a me ka laua mau kaola, ke loaa ka poino. Mua, banal fracture ke'ākoʻakoʻa ma ka ulia, no ka oe e hoʻoili ma ka kiʻekiʻena o ka oi ma mua o ka mika ma luna o ka honua papahele paha. ʻO ka lua, ma ka hoʻokō ', i ka papa kuhikuhiE mea kaumaha e kau mai ma luna o nā nāʻiʻo o nā mea kaua, i ole aʻo hiki ole ku i ka haawe.

Ma kekahi hihia, e hoʻokō i kekahi 'âlapa me ka mau mehana-i kino ma mua o ka aʻo ma ka haoʻa i mau lāʻau kī, a me papamoe bar. Aʻo kekahi hoʻi, e mahana-i, pono e uku hoʻolohe i kaʻana o kona iho kaumaha ma luna o nā lima i loko o ke kulana o ka papamoe 'aukā no a kau' ole aku ai - no ka papa. Hiki ole aʻo lele pāpā 'ia ma nā' oihana trainers.

XIX. Ike ma ka hookolokolo

Kino no ka mea ma lalo e kaomi ma luna o ka 'aukā e waiho ma ka nui trainers hana me ka manao wāwae kuli. Ma ka pale kulana, me ka oniu a me ka uhuki ana mai ma luna o kona mau lima, e pono e hookiekie manao wāwae mai, kuli ho'āʻo ana e komo ka penikala i ka pahu. Keʻano hana o keia hookoikoi no beginners ua pololei papaia e ia ma lalo o nā wāwae i lalo, hoi mai a hiki i ka ho wahi. No ka mea, ma ka hou ana i ka ikaika aku na nāʻiʻo o ka abdominal kāʻei o ka hoʻonui o ka umekaumaha pāʻani i ka ino oʻApelila ia me ke kino - ma ka rula o ka huipa mau pahi jerks mai a me ka ia hiki i poino i na nāʻiʻo a me tendons ma untrained lima.

Ka awelika 'ilikai ma ka hookolokolo

More holomua 'âlapa, i poe lunakanawai no ma ka hōʻike manaʻo lehulehu i loko o ka Media,' Oihana waiho aku i ka hana abdominal kino ma ka noho hookolokolo me ka anuenue ma na kuli - i "kihi", e like me ka physical hoʻonaʻauao ma ke kula. Maoli ai,ʻaʻohe Laua e ole e - ua hoalaia na wawae e laua me ka palaoa loa koke, a iho i lalo i ka uuku ke kua'āina.

Aia ka he wahi lihi iki o ka hoa pāonioni e pili ana i ka mea kūpaʻa kino, e like me ka "kihi", "e hoomaemae ia", i ke kino ka mālama i loko o ka ho okŘkohukohu no ka hyperextension a me na mea e ae. Maopopo leʻa, a pau kēia mau kino i mea e hana i ka lākou o ka Muscle nuipa, no laila, i ka ulu ana o polū ma luna o kona opu a me ka paa ana i ka "kihi" i incompatible. A no ka poe no ko ianei manao, e lilo ke kaupaonaʻana,ʻaʻole kūpaʻaʻana wāwae he e ia i ka hoʻokō hoounauna. Aia hiki ole ke hana me ka haku papa.

Wale na hoku ma luna

'Oihana hola trainers, bodybuilding, hana pāʻani a me ka haa ana ikaika ae waiho aku i ko lakou hanai ana i hana piha pololei wāwae hōʻeuʻeu ke eaʻe ma kulana e kau ana ma luna o kaʻauamo. Haku-papa 'ana i kūpono komo ai no ka crossbar wāwae pololei. Ua mea ike i ka hana i kēia meaʻaʻole paha ia e ia ma nā kahua o ka hoʻonaʻauao kakahiaka o ka aʻo, akā, i kēia, e hakaka me ke aeo maikai aole hiki ole ke hana, a me ka moekolohe. A mai manaʻo i na abdominal kino ma ka hookolokolo - no ka kaikamahine i makemake i ka hoʻoikaika 'ana i kā lākou mau huahelu. Hoʻokō i ka piha punohu o ka wawae i wale i ke kino koi he wahi lihi iki o ka ikehu mai ka momona, alahula mau puʻe ma ka abdominal nāʻiʻo mea hiki ke loaa ia lakou, e mahuahua ma ka buke - keia mea i ka loa ka hoʻokō hoʻokō 'ana i nā mea a pau? Ueony no ka ahakanaka.

Hoemi i ka haawe ma na nāʻiʻo o nā mea kaua

Inā e hana ma ka lalo kaomi ma luna o ka 'aukā e huhūʻoukou iā eʻoi aku ka paʻakikī a me ka unbearable ma ke kakahiaka nui kahua o ka hoʻonaʻauao, ka wāwae ke eaʻe hiki ke hana ia ma ka hana kūikawā okŘkohukohu, i mea vaguely reminiscent o ka papa, akā, e like ia i ka paakiki ana, no ka mea hope. Ma keia ho okŘkohukohu 'aʻole i pono hilinai aku i ka ikaika o nāʻiʻo i loko o ka lima, no ka mea, ma ka mea e kōkua ai i nā mea a pau i ke ala ma laila kūikawā fasteners i hoomakaukau ai, a' ae 'âlapa, e malama i ke kino ma na kuʻekuʻe lima. Muli o kona kulana pono ai, ka maiau a me ka pono.

Maʻa i ka ua simulators ua i pono, e like me ka mea abdominal nāʻiʻo koke lilo maʻa i ka haawe, negating i ke aʻo. Ma ke aʻo 'ana i hoala mai wāwae manao i na kuli i ka, ka mea, ua? Aeiiaiaoaony e koke hoomau aku a hiki i ka hoea ana o lalo kapuai ma ka i kā mākou kiʻekiʻe. Kēia hola mīkini maikaʻi ulu Hawaii mākau, ma a ka 'âlapa e e aho e noho ma luna o kēia mau kaola.

kaʻao kī

E abdominal kino ma ka papamoe hookolokolo, a me ka nui ka hoʻokō, akā, e hana uha mua ke eaʻe mea no maʻalahi ma luna o nā kaola. Ke kākauʻana ma ka pololei lima o ka oi ike loea, a me ka holoʻokoʻa kaumaha o ke kino pono ia e uuku, no laila, ke 'âlapa, e hoopau ai i ke noʻonoʻo ma ka abdominal nāʻiʻo, me ka e hopohopo ana ma kekahi wahi, i ka palaki hiki unclench kēia.

Nui likeʻole i loko o keʻano hana o ka hookiekie ana i ka wāwae ma luna o nā lāʻau kī, a me ka 'aukā malaila - na mea a pau i kokoke i ka ia. Akā, inā e hoʻopaʻa haʻawina i ka manaʻo o ka 'oihana' âlapa, e hiki ke loaʻa nā manaʻo paipai ma ka hoʻokō 'ana o ka hoʻokō' "'ūpā" ma na laau ki, e hoʻoikaika Muscle kokua kaomi a me kēlā nāʻiʻo o ka torso. Ke pā like no keia me ka mea e hoʻonui loa? Aneii pololei wāwae a hiki i kaʻaoʻao, a me ka hiki wawe ike i kona palapala kulana ma luna o kaʻauamo.

He poʻe o nā kino no ka mea hoʻomaka

A pau nāʻiʻo Pono e hoomaha - ia mea he indisputable mea. No ia mea, ka mea, ua pono i ka hana kino no ka abdominal nāʻiʻo i ole IeAUPIIe, IAa IO ekolu manawa i ka pule - maikaʻi loa i loko o ka lā. Complex no ka mea hoʻomaka mea e hana mai i oi aku mamua o ekolu Muscle pūʻulu i loko o kekahi workout, aʻaʻole oi mamua o 5 kino no ka ia Muscle. Ma luna o ke kaomi mea maikaʻi, e hana i ka pau ana o ka workout a ma hope, pili workouts me ka uuku hohola ana. An kumu o ka hola kanaka aʻo, e kōkua i ka unuhi aku la ia i ko lakou mau nenoai no nooaai? Abdominal nāʻiʻo.

1. Hookiekie ana i nā wāwae manao ma na kuli, i ka hookolokolo - 5 e puhi ia o 15-25 manawa. Kālele ana ma luna o ka loa.
2. Hookiekie ana i ka straightened wāwae ma luna o nā lāʻau kī - 3 e puhi ia o 10-15 manawa. Ke makakoho kulana paʻa i nā wāwae i loko o ka napoo ana, a hiki ma ka haʻahaʻa huina o ka hiki aku.
3. Ke ala o na kuli wāwae ma luna o kaʻauamo. Hoʻoikaika i ka ka hoʻokō 'ua hana ma 2-3 e puhi ia me ka nui e hiki nui o ka manawa.

Ka poe i makemake e koke kiʻi pohaku uinihepa, o ke kaikea ua paipaiʻia ka hoʻokō kino no ka paapu o kanaka ma ka noho hookolokolo, e hana ola, a ma luna o ka haoʻa kī - lohi. Ka mokuāhana ma waena o e puhi ia mea e ole oi aku mamua o elua minute.

mau aʻo

Abdominal nāʻiʻo, e like kela mea keia mea'ē aʻe i loko o ke kino o ke kanaka, pono ikaika aʻo. No laila, ua māhuahua nō polū e ole hoʻonānea - mai i ulu momona, akā, kaumaha hiki ke me ka nui loa hoemi. No laila, pono e hahai abdominal kino ma ka noho hookolokolo ma ka ma ka liʻiliʻi loa hoʻokahi workout i ka pule. Inā i ke ala hou ana o ka straightened wāwae me ka hoʻopā o ka malamalama kaola ua hana, 'oihana' âlapa a me ka hola trainers waiho aku hoʻohana kūikawā paona a piʻi nōʻolua i Kai.

Ma waho aʻeo ia ka hoʻokō 'ana i ka hookolokolo, mai hoopoina e pili ana i ka manawa kūpono o ke aʻo ma luna o nā lāʻau kī, a ma ka hana kūikawā simulators. Abdominal nāʻiʻo i loko o ole hihia e ole hele a maʻa i ka haawe - pono mau e stressful.

ma ka hopena

Ae hana i na kino no ka paapu o kanaka ma ka papamoe 'aukā, a ia laua e paʻa ai, i ka' âlapa E mau e ike i ka pono ka haawe ana ma luna o nā nāʻiʻo. Ka mea, eʻaʻole kiʻi -ʻaʻole e hoʻonui. Ma waho kaumaha konohiki, hiki no ke kākoʻo efficient haawe pinepine 'workout. Mua o nā mea a pau, ka mea, o ka mämä holo o ka hooulu ana i na ao, ua hakumakuma nā wāwae me ka hōʻoni i ka 'ike loea hou manaʻo. Ka lua - manawa o ke koena ma waena o hoʻopaʻa i ka ', a pono e hoemi ia 30-40 kekona. Ka laulā o ke kino a me ka mea i hoakaka iaʻanuʻu pili i na nāʻiʻo a pau o na kanaka kino - ka 'Oihana ai ka' hopena maikai!