Bulgarian squats. ao hoounauna

I keia la, kela mea keia mea makemake e nana Slim. EII ni kino ma ka ano. He nui nā poʻe hele i hale haʻuki, a pana aku au i kekahi wahi lihi iki o ka manawa. Ka hopena, o ka papa. Kekahi hola-oaio? A i trainers e kōkuaʻoe kaumaha lilo malihini. A nui ka nui o ka hoʻokō 'kōkua e EII ni i ka mea e pono ai nāʻiʻo. I kekahi manawa ka mea, ua hiki loa hana. Hopena ma hope o ka hoʻomaka 'ana o ka papa i loko o ke keʻena kānāwai ma hope o 1 mahina. Eia naʻe, 'Aʻohe wai iaʻu, mai aʻo mea pono, e malama i ka ponoʻai, a makemake emi ka nui o ka momona, a māhuahua Muscle nuipa a. O ka holo ana, me ka mea loa pinepine okoa no ka na kanaka a me na wahine.

Akā, ka mea a pau hilinaʻi nui ma luna o ka hana. Inā he kanaka ‰ mi kino, alaila, e aho e komo i loko o ka holo, o Kepakailiula, a no laila, ma luna o. Kekahi mea makemake e kūkulu Muscle, maikaʻi hoʻomākaukau ikaika kino. Kekahi laʻana bodybuilders, a ua lawe mai i loko o na keena o ka nui nui o ka manawa hana i loko o ke kino EII ni. A Hawaii photo ÷, ma ka mea ku ole, e ho'āʻo e nānā slimmer. Once ka oi kaumaha ua hala, he nui ho'āʻo e iki hoʻonui i nā nāʻiʻo,ʻano nui ma na lākou kīkala a me abdomen.

General kino

Akā, he mea paʻa mau i ke hoʻohana hiki i nā mea a pau aʻo. Kekahi o ia mau mea - Bulgarian squats. Ka hapanui o keia inoa, aole ia i olelo mai ai. Eia naʻe, hoʻokō 'ka loa maikai. Ua hiki ke kapaia mai kekahi laha 'me ka haawe squats. A me ka hana i nā mīkini home i mau like. Ka mea wale nō like ke moe i loko o ka mea ana i hana ai ka Bulgarian squats ana e ku ana ma kekahi wawae. ʻO ka lua, naʻe kahiko o ka'āina ohana, akā, wale e malama i ke koena. Pēlā ka manaʻo i ka hookoikoi Ua oluolu, akā, mālama i wahi mea pilikia, o ka oi aku ma mua.

Hana au i ai i?

'Âlapa nō hoʻopaʻapaʻa ana paha keia koho pono ai noho-UPS. Ma ka kekahi lima, me ka hoemiia haawe ana ma luna o ka spine. Ma ka mea 'ē aʻe, heʻano huikauʻano hana. Ma keia manao, Bulgarian squats kākaʻikahi i hoʻohana. No ka mea, o ko lakou pono manaʻo pono nō i ka mea i loaa me ka manawa wale nō. Ka hapanui o kanaka manao ia ia ka hiki pono o ka hoʻohana maʻamau squats.

e hana ana i nāʻiʻo

E like me ua oleloia, Bulgarian squats ma kekahi wāwae'ālike i ka maʻamau. A no ka mea, na nāʻiʻo i e lawelawe i loko o ka hana ana, i ka ia. Holo nōhie, nō ka mea, ma ka'ūhā, a kīkala. Eia hou kekahi, ia Loko na nāʻiʻo o ka ahakanaka, a stabilizers kino. Most hanaʻia Bulgarian squats me dumbbells, a hoomahuahua i ka haawe ana ma luna o nā luna a me kekahi mea e ae, e aiaʻano nui i loko o nā lima o nā nāʻiʻo. No laila, ka mea, ua nui loa ke kino forearms.

Ka mua hoounauna

Ka hapanui o kanaka, ka poe hele aku i ka hale haʻuki, mai ole i ike e pili ana i ka Bulgarian squats. 'Aʻole he loa hanohano me ka i loko o ka hope aku hiki e pono i na mea he nui. Ua ua pono ulu nāʻiʻo, e like me ka ho'ākāka 'ia ma luna. Akā, no ke aha la makou e pono no lakou e hooikaika e lilo mea like?

Bulgarian squat mea maikaʻi,ʻaʻole i loaʻa i ka lākou o nā kino no beginners. ʻiliahi Muscle (i ka nui loa keia pili i stabilizers) e hana eha iaʻi ma ka wahie,. He waiwai ka uku noonoo ana i ka mea e hana aku i ka mea maikaʻi, e hoʻomaka me ka dumbbells. Pela no oe e ike paha i ke kino i hiki ke pale aku i ka haawe oi ma mua o kona mau kaumaha. Holo nōhie, Bulgarian squats hana bodybuilders a me ka poe i hele loa i loko o ka hola waena. Nāʻiʻo i kāinoa mua oi a emi waiwai nui a me ka hiki ke pale aku i na wahie. Bulgarian squats hoʻolauna 'ano i loko o ka polokalamu aʻo.

no ke aha la

Hana keia hookoikoi mea pono e hoʻomaka koke ma hope o ka squats. Penei, 'âlapa he nui ke kanana nei i na nāʻiʻo o nā wāwae. Bulgarian squats kupono no ka bulking, a no ka maloʻoʻana. Nāʻiʻo ana e hana i kēia me ka hoʻomōhala hohonu a me ka pono. Bulgarian mahae squats mai e pono ai, e hoʻonui i ka kaumaha o ka dumbbell. Ua makemake e aho ina mākou e hana hou no. Me ka hopu ana o kaumaha ordnance hoʻoneʻe 'ia paha i ka haule. UaʻO kekahi kumu no ka mea, o keia hookoikoi mea unpopular. A ka mea, ua loa pinepine hoʻohana no ka ke ola ulu ana.

lako a

Loa maikai ia ma luna o kekahi Muscle Bulgarian squats. 'Ana i kūpono lākou manaʻo pilikia. I ka hoʻonuiʻia ana lawe i ka dumbbell, nae oe hiki Mail. Akā, i ka lua o koho ka mea, no ka mea, he kiʻekiʻe pahiki o losing i kou koena. No laila, i ka lua o ka hana ana au i ke hope.

Mua mākou pono e kiʻi mai ai i ka Aha ua kua. A laila, hoʻokahi wāwae kūlou ma ke kuli, he mea pono e kau ma luna o kaʻili kai. Ke sock e hoomaha aku i ka Aha, no laila ka mea, ke hiki i ka malama i ke koena. Ka lua o ka wāwae E kau aku i ka iki mamua o ka rectified kino no na wahi mea.

Ma hope o ia 'oe pono e noho ilalo smoothly a hiki i ka manawa like me nā wāwae ke ki kala, i mea ma luna o ka papahele, i ole lilo ia laua a hiki i ka ili o ka Aha. Nolaila, i ke alo iho la na wawae Ua aneane kokoke i ke kahua hahi. He mea nui i ke kino koe pololei a me ka vertical like hiki. Ma hope o ka lohi pono i ku i smoothly. I Pono e haʻi hou aku kekahi mau manawa ma luna o kēlā me kēia wawae.

nui

Ma kekahi hihia hiki ole lawe i ka puu o ke kaumaha. Bulgarian squat ma kekahi wāwae pono kūikawā noonoo i ka lele. Lilo aku i kou koena mea hana maʻalahi loa, o ka oi aku me ka barbell. Ka pono koho 8-15 repetitions. Squat mea pono smoothly, ai ole ia, he mama, e hana ino aku ia. Ke kino, e e pololei, e hilinaʻi ma ka hopena o ka hoʻokō '. E malama mai ka haule ana no, e kau ma luna o ka papahele wāwae e e pahu i 15-20 knm a oi. Akā, i ka lalo wahi o ka lohi mea i noho pilikia, kekahi e koho i ka mea i oi pono. Manamana o nā wāwae e e hoʻonoho 'ana.