Hookiekie ana dumbbells no biceps, ku, kaikamahine. Pehea e hooki i makau o ka lole me ka pōkole lole a.

Hoʻokō ' "e hookiekie ana dumbbells no biceps ku" - kekahi o ka loa hanohano lima. A ma laila 'o kekahi kumu. Biceps - he Muscle i pinepine e wehe a pau i ka maka, o ka oi aku i loko o ke kauwela. A i ka wā kanaka ike i ka maikai, akamai lima, ka mea, kamaʻilioʻana, e manaoio ana i ke koena o ke kino i loko o kupono palapala.

Aie i ka laulā huahelu o ka noi, ua leha dumbbells no biceps, e ku ana, pono hapai i ke kaupaona a me kaʻaeʻana 'ike loea hou manaʻo e leie aku, e kamaʻilio i ka biceps a me forearms.

Mai hopohopo, ka puakai nāʻiʻo o nā mea kaua, e ole e oe emi feminine. Ma ke kue, oe e,ʻo ka hailonaʻana o ka mahalo glances.

Pehea ole ia e kuhihewa me ke kaupaona dumbbells

Nō kāu, ka dumbbell kaumaha e e ia ia oe ke hana, ma ka awelika, ma kahi o 12-15 Rep. He mea nui ia i kekahi manawa, i ka wa e hana hookiekie ana dumbbells no biceps, e ku ana, aia no he hōʻemi iki hoʻopilikia i loko o nā nāʻiʻo a me ka mea hope repetition i ia e lawe mai me ka hana.

E hōʻoia i ka oe e ole ka hoʻohana mea kaumaha loa paona. Mai kōkua i ke kino no ia. Pono ??, e nui emi i ka mea e like ai o ka hookoikoi. Eia hou kekahi, ia washes e fraught me ka hoʻoponopono nā palapū.

Pehea e hana i ka hoʻokō '

• E koho i kekahi dumbbell.
• Kū me koʻoukou mau wāwae ma ka poʻohiwi pae. Ke spine Ua pololei.
• E mālama i kou mau lima ma ke kino, kuʻekuʻe lima ke ku ei ka aoao, poho alo mawaho.
• Ma ka Exhale, e lawe mai i ka dumbbells i kou umauma, anuenue i kou kuʻekuʻe lima. Poʻohiwi i ka mea ia manawa loa motionless.
• Exhale like oe straighten kou mau mea kaua a hiki i ka ho wahi. E hana hou i hou.

ʻO kahi momona a makemake e i ka manaʻo o nā hoʻokokoke mai 3-4 me kaʻoluʻolu o ka minuke.

Inā 'oe makemake, e hiki ke hana hookiekie ana dumbbells alternately, mua i ka akau, alaila, ma ka lima hema. Ma 'ē aʻe punohu dumbbells no biceps, e ku ana, haha aku na nāʻiʻo a me ka hiki pono e hahai i ka pololei' ana i kūpono o ka hookoikoi.

Inā e manaʻo i ka hoʻokō 'mea, ua paakiki ole paha i ke koikoiʻoe, e ho'āʻo e hana hookiekie ana dumbbells me ka supination.

He aha ka supination a me ke kumu ka mea, ua pono

I mea e e i kā mākou hoʻohana 'ana i nā biceps, he nui akamai i loko o ke kula o ka bodybuilding ua? Aeiiaiaoaony e lawe mai, ua leha aku dumbbells no biceps, e ku ana, me ka supination.

Supination - he reversal o ka palaki i ka hookoikoi. A me keia hana o ka i kā mākou hoounauna ho'ā 'biceps like tucker i na mea kaua, a maoli he nui i ka laulā o ka hookoikoi.

Pehea e hana i ka hoʻokō '

Ke algorithm Ua like penei:

• E dumbbells.
• Kū me koʻoukou mau wāwae ma ka poʻohiwi pae. Ke spine Ua pololei.
• E mālama i kou mau lima ma ke kino, poho huli ana i nā'ūhā ka lōʻihi.
• Exhale like oe hoʻoneʻe i nā dumbbells i kou umauma, anuenue i kou kuʻekuʻe lima. Iloko o ka neʻeʻana, hoʻonui i ka pama helehelena. At endpoint loulu pono ia i loko o ka ia kulana like ma ka muaʻano kino.
• Inspiratory lūlū lima lima ana i nā ho omohala i loko o kona kikokikona kulana.

E like me ia ma ka muaʻano, me ka hiki ke hana alternately.

A mau kōkua

Me kela a me keia repetition, pau hoʻopauaho. Hana ia mea,ʻaʻole hiki i ka hopena, oe e emi i ka laulā o ka hoʻokō 'a maoli he i ka pilikia o ka hewa.

E ho'āʻo e mālama i kou mau kuʻekuʻe lima hoʻowahāwahā i hopu ai ma luna o ka wahi o ka iwi aoao / Hip ami. Inā i ke kokoke kuʻekuʻe lima hooikaika e pani aʻe, a lailaʻoe e lawe i ka māmā kaumaha.

Mai hooki i loko o ka luna, a malalo o ka papa. Ho oholo i ka pāpana, a hahai ia. He mea nui i ka hoʻopilikia i loko o nā lima noke ma ka hookoikoi.

Kiai no ka hanu. Kupono hanu mea ole wale maikaʻi e like ai, e hana i ka hoʻokō ', akā, i nā Loko ka mea'ōnaehana mānowai koko nenoaiu.

Hookiekie ana dumbbells no biceps, e ku mai no na kaikamahine, ua pono no ka mea, e kokua ole wale, e lawe mai i nā lima ma ka leo. Eia hou, ua hoʻokō 'ia e kōkua i ka noho ma ka shape i hāpai keiki. Eia naʻe, pono e lawe malama - lawe māmā dumbbells, a, ina he mea hiki, hana i ka hoʻokō 'e noho ana. E mālamaʻoukou i Track o ka pololei hanu, a ina oe koke haha discomfort a me ka eha, koke hooki i ka hooko ana o ka hookoikoi.

Mau hana hookiekie ana dumbbells no biceps, e hiki ke hoonui i ka mana, a huki i ka lima. Ke kumu nui mea mea mai i ho'āʻo i ka hana i ka hiki ole i ke. Hana i lawelawe kaumaha haʻuki lako a pan. Mai a no ka maluhiluhi oe iho olalo i hoʻokokoke mai. Ua mea nui e aʻo e lawe oe i ka olioli. A laila,ʻaʻoleʻoe e hai, e like me ka moe kino, e lilo i ka lanakila.