Kino a me ka walaʻauʻana kino no ke kaupaona 'ia paha

Ka mua hana o ka hapa nui o ka poe i hele mai i ka hale haʻuki ui kanaka - ia mea e loaa Muscle nuipa a. Speed dialing Muscle nuipa a hilinaʻi nui kuhikuhi ma ka hōʻike 'aaiaoe?, O ke kino type. He aha e pono ai e hana walaʻauʻana kino no ka lākou o ke kaupaonaʻana? Mau kino i ole ai he nui, akā, e pono kōkua e hoʻomāhuahua i kou kaumaha.

I ka papa kuhikuhiE mea i loko o kāna na nā paʻi hua,ʻaʻole wale nō hana i ka hoʻokō 'ana i loko o ka hale haʻuki, akā, no hoi i ka ai, a no ka maopopo hoʻonānea. Kupono no kou kino - Ua ki i ka kokololio Recruitment o Muscle nuipa a me ka liki ole momona. Mākou'ōpū i ka hiki e hohola hou, no laila, i ka nui a me ka nui oe ai, me ka hou e e hiki, eʻai kekahi manawa. No ka calorie ai hiki ole oe ma hope, like loa me ka kino i ka lā noho 3-4 nā huna o ke kumuʻiʻo a me 6-7 nā huna o carbohydrates no 1 kg o kou kino kaumaha. Ma Muscle Recruitment au, oe e mau ai mai ka 4 a hiki i 7 manawa i ka lā. Ma mua, ia mea,ʻaʻole e pono i ka puʻe wale mai kou kino, ia mea e pono ai i ke kiʻekiʻe o ka hoonui i ka puu, a me ka nui o ko lākou mau hokii.

XIX. Kino no ka Muscle nuipa a ua hoʻonoho: deadlifts, squats a me ka Aha paʻi. Aʻo i ka wā o ke kaupaona 'ia paha, e loaʻa nā mea a pau o ia mau mea.

Once oe i hana i ke kumu o kino no ke kaupaona 'ia paha, a i nō oe i ka mana, e hiki ke hana kumu o kāna mau' ōlelo kino no nā Muscle. Mau kino nā:

1. Hookiekie ana barbell biceps;
2. Ka Aha kaomi pilikia loaʻa no ka hooulu ana i na triceps;
3. Ka Aha koʻokoʻo manawa e alai no ka hooulu ana o ka aaeuoa.

Ka helu o nā hoʻopaʻa i ka 'a me ka Rep

I mea e ho oholo i ka pae'ōnaehana kaumaha, oe mua pono e ike pehea na repetitions e e koi 'ia e hana. No ka mea hū o ka 'ia paha e hana 3 pāʻoihana kokoke loa i kahi, a me ka mua ia oe pono e hana i kekahi paio-i me ka haahaa kaumaha. Ka helu o nā repetitions mea e hana walaʻauʻana kino no kekahi i ke kaupaona ponoʻia ma waena o 6 a me ka 8. Inā ke koho kaumaha 'oe ke hana 10 a oi Rep, e pono e hoʻokomo i kekahi mau kilograms. Ae hana i na kino no ka mea'ē aʻe nāʻiʻo i i helu 'ia ma luna, e hiki ke hana 10 - 12 repetitions. 'Oe ke hana i ka hoʻokokoke me he mau kaumaha, a me ka hoomahuahua ia i kēlā me kēia hope.

koena ma waena o E hoʻopaʻa i ka manawa e ia ma kahi o 3 minuke, i keia manawa e hiki ole noho ana ma kekahi wahi, a e pono e hele. I ka hoʻokō 'oe pono e hanu kōā kaulike. Ma ka ho'āʻo pono e pono ai, e hana ia auoiaea. hiki ole oe ke hoopaa i kou hanu iloko o ka hoea mai, ma keia hihia i lawa na dala o ka o oxygen, e kahe ana i kou nāʻiʻo, a me oe e koke kiʻi māluhiluhi.

I kekahi manawa, i ka wa e hana walaʻauʻana kino no ka lākou o ke kaupaonaʻana, oe i ke i ka liʻiliʻi 3 manawa i ka pule, e hele i ka hale haʻuki.

haʻuki kino

Hoikehonua, haʻuki kino ka loa palekana no ola, ina i hoopauia ma na dala akau. UaʻAʻole wale 'aʻole i pilikia i kou kino, akā, kekahi oia i ka manawa o ka Muscle Recruitment a me ka pae'ōnaehana ke kaumaha. E ho ohana i loko o kā lākouʻai bodybuilding kumukanawai a, oe e ola wikiwiki ma waena o workouts. Eia kekahi, oe e e hiki, e hoopau i ka pono nui o nā polokina, a me na kumu mua i ka mea e pono ai e malama i ke kino i hoʻokō '. E hoʻohana i nā mea a pau i ka nunui a me micronutrients mai ka regularʻai mea,ʻaʻole hiki.

Oe Pono e ai i ka hapalua -, elua no hora mua aʻo a me ka hapalua o ka hola ma hope mai. Ma mua o hoʻokō 'Eʻai lohi carbohydrates a me nā polokina, carbohydrates haawi aku oe i ka ikehu a me nā polokina e pono ai "hale" mea no kou nāʻiʻo. Ma hope o aʻo, ia mea i makemake loa ia ai e hookeai carbohydrates a me nā polokina. Mai poina e pili ana i ke kaikea a, akā, i ko lākou helu e ole mamua o 15%.

I kēia lā, muli o kona kulana he ākea huahelu oʻimi hoʻopunipuni kumuʻiʻo, creatine a me ka'amino nāʻakika, ma ka hou ana i ke kaupaona kau oe ke kuai i ka gainer.

Ai ana pono a me ka hana walaʻauʻana kino no ka Muscle Recruitment, oe e e hiki ke kikokiko i hoʻokēʻai lawa ia oe e pono ke kaumaha.