Kino ma ka hookolokolo: ke ala o ke kipi, huki-UPS. hana 'ana i kūpono

Ka hana ana a me kona mau kaumaha - ke ala easiest a loa affordable i ka hana. A, me ka pono makemake i na papa e kū ai i ka huahelu nui a me ka maikai loa ola. I kēia mau lā mākou e kūkākūkā i nā kumu o ke kino ma ka hookolokolo, o puakai a me ka hookiekie ana i ka coup. I loko nō lākou naau kupono, i kēia mau kino, ua nui ka hoʻokō.

hoohiolo

E ka hoʻomaka me ka huki like ana-UPS. Ua hoʻokō, ma ka kekahi lima, e hiki'ē ma mua o ke ala-coup, a ma ka kekahi, o kekahi o ka ke eaʻe-coup kahua o ka hoʻonaʻauao. No laila,ʻo ia e hoʻomaka.

Huki-UPS ae i ka 'âlapa, e hohola hou maikai hoʻi, e like me leo na nāʻiʻo o ke kua a me na mea kaua. No ke aha la i ka leo,ʻaʻole e EII ni? No ka mea, i loko o kēia hookoikoi komo i ka hailona o ke Muscle pūʻulu, a no laila, ia mea paakiki i ka noʻonoʻo i ka haawe ana ma luna o kekahi o ia mau mea. No keia kumu, hoʻokō 'no i ka walaʻauʻana. No laila, ua mahuahua Muscle nuipa a ma ka hoʻohana 'ana i, e huki like-i paakiki ma' aneʻi, e kuapo i ke kokua, a hoonui i ka mana holo 'awelika o ka hana nāʻiʻo -ʻaʻohe ninaninau. Oe ke hopu i na wahi a pau aia no he laau: i loko o ka hale haʻuki, ma ka peku, he mea i makemake i loko o kou mau wahi a hiki i loko o ka laau.

I nāʻiʻo e hana ana i ka wa a ka huki ia ma ka hookolokolo

E like me ua oleloia, me ka huki ae i ke kiʻi i nā nāʻiʻo o ke kua a me na mea kaua. Akā, kekahi Muscle e e ukana hou - hilinaʻi nui ma luna o ka loaʻa. Traditional loaʻa, i mea nui e like physical aʻo kumu, Ua pololei (pama aku, mai 'oe),'ūhā mua ka laula a kaʻawale lākou. Ma keia hihia, hana ka hoʻi nāʻiʻo a me biceps.

E hoole (ka lāʻau) i loaʻa poʻohiwi laula e leie aku, e haawi nui haawe biceps hapa. He mahalo i kēia hiʻona, beginners pinepine koho i ka oko o ka huki like ana-UPS.

Ka loa paʻakikī kekahi e huki i ke ākea loaʻa. IeAUPIIe, IAa IO beginners keia oko a ke kumu panic. Akā, no ka mea, he akea loaʻa e leie aku oe e hana i kekahi mau dorsal Muscle pūʻulu, o latissimus, trapezius nāʻiʻo a me ka hui kaulua a. A oi eiiieaena hoʻokolohua o keia hookoikoi - ākea loaʻa, e huki like-ae la no ke poo wahie, ka mea ia nāʻiʻo, akā, haawi hou kākauʻana i ka broadest nāʻiʻo.

Ma waho aʻeo i ke akea a me ka meakino, he mea hoʻokahi hou loaʻa - ololi. A hiki i ka huki like ana-i pololei ololi loaʻa i loko o nā hana nā kuʻi, a latissimus (oi loa aku hoi i ka lalo hapa o) ka hoʻi nāʻiʻo, e like me kekahi degere o ka lima flexors. Nana e hoole ololi loaʻa i haawi mai i ka ia kanawai me pololei me ka laina, wale ka mea, ua oi accentuated wahie, biceps.

'Ana i kūpono, e huki like-ae la

No laila, ua kii mai i nāʻiʻo hana ana ka huki ia ma luna o kaʻauamo. Ano, he manawa e aʻo pehea e hopu mai. Ma rula, ua hoʻokō 'aʻole i kekahi oaoieei-pilikia, a ua hana e like me ka paakiki ole e like me ka mea ku pono, akā, kekahi lāliʻi i nō ma laila.

Ke kumu nui mea mea ia ia mea e pono ke hoomanao: ina e makemake hou e haawe e loaa i kekahi Muscle pae, a laila, e ho'āʻo e mālama ia, koi aʻelaʻo ke kino mai. O ka holo ana, he kī kūlana ma ke kahe ana o hoʻomāka Muscle pūʻulu Radio i ka loaʻa, akā, i keʻano hana mea i nui. No ka laʻana, ma ka palahalaha lawa i holo kua pono e ala ma ka lilo o ka 'ike maka. Inā he 'âlapa e huki ia ia iho me kona mau lima, me ka haawe ana e komo' ana i loko o ka biceps.

Pono he mau nuances:

1. No huki-ae la ia i ke kino, aole ia i lilo wehe, e ku ei kou mau wāwae i ka loa hoʻomaka o ka hookoikoi. O ka holo ana, a me jerks ikaika a me ka mea e ole ke kōkua, no laila, e ho'āʻo e hele smoothly. Kēia,ʻaʻole wale nō e hoomalu i kou mau ami, akā, no hoi a hiki i ka nui ka hoʻokō functioning o nāʻiʻo.

2. I ka haahaa wahi straighten na lima hoakaka, no laila, i nā nāʻiʻo i pono hohola. A ma ke poo, e ho'āʻo e hoopa aku i ka crossbar maluna pahu (ka malalo o ka ai, ina ka, e huki like-i akea loaʻa ma ke kua o ke poo).

3. A i ka huki like ana-i me ka manao e hana mai i kou kua (e like me ka rula, ua e kamailio e pili ana i nā moʻopuna lawa), e kau i kou manamana nui ma luna, e like me nā mea a pau me ka'ē aʻe manamanalima. No laila, liʻiliʻi liana e ae hou qualitatively eo spinal nāʻiʻo ma ka lalo wahi o ka ikaika hawewe.

4. Ma na hihia a pau, koe wale no ka huki poo, ho'āʻo e iki lena i ka hoʻi i kekahi me ka vertical ki i ka pahu a me ka ole o ka poo. Ma ka hihia o ka, e huki like-ae la no ke poo kino e hana pololei i ka laina ma ka neʻeʻana. Ma ke ala, i kēia mea oko o ka huki like ana-i ua noʻonoʻo i ka noho pilikia loa. No laila, e makaʻala, a akahele!

5. Ina e hiki ole hopu i hiki koke aku, aʻo e hoʻomaka me ka huki ana ma ka lalo hookolokolo, a e leie aku e lele aku, mai ka honua mai, a haawi aku i ke kino o ka hoʻonui. E hiki no hoi ho'āʻo e hana i kekahi OE pae o ka hoʻokō ', i ua hakumakuma. Pii mai ma luna o ka noho hookolokolo me ka kōkua o ka noho, a ho'āʻo ana e poho iho lohi i hiki. Kēia e kōkua hoʻomākaukau nāʻiʻo no ka oi hoʻoponopono wahie.

Ke ala hou ana i ka coup

No laila, loaa mai mea kūpono ai punohu a me ka ka Haku i ko lakouʻano hana, he mea hiki i ka lanakila i ka hoʻokō 'ana ma luna o ka crossbar. Ka mua o kēia mau - ke ala-coup. He He Classic hoounauna ia e hoʻomōhala ana i ōhumu a me muscular ikaika. Mawaena o na gymnasts a me stritvarkauterov ala-coup ua noʻonoʻo oluolu pēpēʻana, hiki e ia ma luna o kaʻauamo. Akā, i ka na kanaka i kēia hookoikoi pinepine ke kumu no ka hailona o ka pilikia. Over nā makahiki, ka mea, ua hoʻolimalima i ka unofficial kūlana o "anakahi natrenirovannosti kino." Nolaila, kona hoʻohana like me ka hae ma ke koa, a no ke komo i kekahi mau kānāwai mākaʻi keʻena ma lalo nei.

Hoʻomāka Muscle pūʻulu

Ma waho nāʻiʻo komo i loko o ka, e huki like-ae la, holo a me ka ia he nui Muscle pūʻulu e like me ABS ka wā hoʻokō i ka coup ke eaʻe. Ua kōkua e hookiekie ae, a hoolei mai.

Eia hou kekahi, mau kino ma ka noho hookolokolo ae, e hoʻomohala Hawaii ōhumu , a aʻo i kaʻokoʻa ma ka pāʻana i kou kino. Eia hou, ka mea, ua nui loa pono no vestibular i hoʻomākaukauʻia.

Contraindications

E like me ka rula, e lawe ia mau kino e ka poe i aoia hoi ia e puakai, ike o ko lākou mau kino, a me ko lakou mau nā mea hiki. Beginners ala hou, ke coup mea paha e pau. Eia naʻe, ma kekahi hihia e e haawiia mai kekahi noonoo contraindications. No laila, i ka papa kuhikuhiE poe i:

1. nā palapū o ami, oia hoi kuʻekuʻe aku,'ūhā mua a me na pulima oʻu.

2. Headache, alai ae la o kekahi maʻi a me ke koko, pilikia.

3. hoʻopōʻino ōhumu o ka neʻe 'ana.

Simple, e huki like-aku ai i hoʻokahi wale contraindication - pilikia me ami. A ala i ka coup - i ka nui o ka ikaika aʻo, gymnastics me he hehee ai, a me ia mea he nui loa okoa o ke kamepiula.

O ka poe mea ole hiki ke hopu mai i ka liʻiliʻi 'elima mau manawa,ʻaʻoleʻoe e ho'āʻo e ku-coup. Kēia 'âlapa hiki wale ole e mālama ma ka hoaka o, a kau ma luna o. O ka holo ana, e hiki hoʻopale 'i ka maluhia kaula, akā, e mai e pono ai ia, ina e hiki ole i ka lawaiʻa mai. Huki-UPS ma keia hihia - ka mea, o ka'ōlelo Hawaiʻi, me ka i ulu hiki ole hoʻomaka e lilo hua'ōlelo.

hana 'ana i kūpono

Ma mua oʻoukou i mālamaʻole i ka hoea ana o ke kipi, ka mea i pono, e aʻo pehea e hopu i ole wale, akā, no hoi, e hookiekie pololei i ka uha mua, ka mea ma luna, i ka maikaʻi. Inā 'oe ke hana i ka mea a kekahi hehee ai oi aku 5-10 manawa, a lailaʻoe i lawa physical ikaika e hoʻokiʻekiʻe-coup.

No laila, ua wehewehe aku i keʻano hana i loko o māhele:

1. First oe pono e lawe i ka papamoe 'aukā, a kau aku. Vis ma ka hookolokolo e ole e lōʻihi, no ka mea, o ka mea e lawe aku i ou wahi lihi iki o ka ikaika. Ke loaʻa i e okoa, nae, ka mea, ua manaoia he Classic pololei a pololei i ka awelika. No ka mea, i loko o kēia hihia o ka pumping hoʻi mea,ʻaʻole ka mea nui e hoopii mai ai, i ka manamana nui mea ma ka kēlāʻaoʻao e pili ana i ka mea 'ē aʻe manamana (ai-i kapaia o ke'ō). Kēia loaʻa Ua oi kūpono mai o ka wahi o ka Hawaii o ka maluhia.

2. Ano, e pono ai i ka mea ia manawa, e hopu mai, a hoala mai i kou mau wāwae ma luna o ka iliwai o ka hookolokolo, ho'āʻo ana e hoolei aku ia lakou ma ia. 'oni' lawa i ka uha mua i kela kapa ma ke kua o ka hookolokolo. I kekahi manawa, i ka wa o ka nui wawae ma mua, a me ka mea, huki i ke kino iho, aia no he coup.

3. Ka endpoint 'âlapa hookipa kokoke i ka vertical kulana, a me ka crossbar mea ma ka puhaka pae. Kēia kūlana Ua haawiia keia i like me ka pulakaumaka ma luna o ka crossbar.

likeʻole

Inā pilikia ka haumāna 'âlapa, ua māheleʻia i loko o nā kūlana o ka hookoikoi. Mua, ka mea e ku i ka hookolokolo, a laila, e hoala i nā wāwae, a me ka hope versa - hoala hou i kona mau wāwae, a laila, hele aku la a me ka dovorachivat. Oia ka manao ku pono nui, akā, ia mea loaʻa wale nō ma hope o lōʻihi workouts. Hana mau kūlana ma ka ia manawa he nui maʻalahi.

Aia nō i kōkua i ka manaʻo o ka 'ike loea hou, e like i mea mālama'-buildup i mea e mahuahua 'oni' max. Kēiaʻano hana ua manaoia e e hewa, no laila ia mea maikaʻi, e haʻalele ia.

Kekahi oi huikau mana ua kapaia ka "eiwa", a me "hulu". ʻO lalo laina mea i ka 'âlapa pono ole wale lilo haika ma ka papamoe hookolokolo, a ua hana ia me ka no kona opu. Ua huli mai i ka lima - ka wale hapa o ke kino, a ma keia hihia i ka hui 'ana me ka papamoe hookolokolo. Kēia hookoikoi He nui oi paʻakikī ma mua o ka Classic mana, no laila, ma mua oe hoʻomaka ia mea, he hana maikai oe pono mai i ka mea ala no ke coup.

bracing

Paha ka mea kani'ē, akā, no ka pololei a me ka nani piʻiʻana aʻe i ka coup Pono e hana ma ka hohola ana. Mākou e kamaʻilio e pili ana i na hamstrings, i ka wā lawa hohola ana e ole eʻoe e hoʻokiʻekiʻe pololei wāwae. Ka mea, e involuntarily lena. Kēia eha ole wale na maka, akā, i interferes me ka mea kupono impetus e kiʻi i ka coup. E ho'āʻo e ku ana ma luna o ka papahele, e kiʻi i kona mau lima a hiki i ka papahele me ka pololei a me ka wāwae hoʻi. Ināʻaʻole, e lohe i ka hohola ana.

Aʻo ma ka hookolokolo

Ano, ia oe i ike pehea e ala hou, no ka coup ka laua kamailio ana e pili ana i ka makaukau ana o ka polokalamu aʻo. Aia i kekahi aʻo ano, a i ohi ia e like me ka manao o ke 'âlapa. Eʻalawa-kipi i aʻo ua kākaʻikahi i hoʻohana. E like me ua oleloia, ia mea e makemake ana he anakahi o ka ikaika a me ka ōhumu, aole i ka ke aʻo hana. No laila, i ke ala hou ana o ka coup-hana 'ole ma mua haawi mau hae, a no ka loli. Akā, punohu a me ka uha mua e hoʻokiʻekiʻe aʻe ma ke kaomi - hae kino, a i mau hana. No ka laʻana, noonoo kekahi o ka typical workout papahana ma luna o kaʻauamo.

ka Poalua:

1. hoohiolo-UPS ākea loaʻa.

2. waena i loaʻa pullups (poho i mai oe).

3. kapuai ala i loko o ka vise.

Thursday:

1. hoohiolo-UPS akea loaʻa ma ke kua o ke poo.

2. hoohiolo-awelika loaʻa (poho huli ana oe).

3. mea, ua leha mau wawae ma ka vise.

Wednesday - paa Thursday 'oe a ma Monday, a Friday' oe a ka Poalua. Poaono a Sunday - koena. Oe Pono e hopu mai ma luna o ka mau o ka manawa e emi ma mua o kou i kā mākou i loko o 4 e puhi ia. Ia me ka wāwae 'auamo aku, e hiki wale hoʻomaka me ka hoʻokokoke mai elua.

Ka wā o kēia polokalamu mea ma luna o ka lāʻau kī, he mama, e hiki ke hui aku i ka mea, i ke ala-coup. Ua mea maikaʻi, e hana me ka i loko o ka hoʻomaka o kou workout, ka wā i piha i ka ikaika o kou mau lima. A laila, i ka pilikia o ka ole o ka palena haʻahaʻa.

ka hopena

I kēia lā, ua loaʻa mai i kūpono ai ka mea hoounauna ma ka crossbar. E like me 'oe ke ike, a hiki loa-ike ai i nā mea a pau mai ka wā kamaliʻi huki a me ka punohu-coup ua nui na nuances a me subtleties. Eia naʻe, e ka Haku i keʻano hana o kēia mau kino, he mama. Hana ana ia mau mea, e ke malama i ke kino i loko o maikai shape, a haha aku ola. Nolaila, o kela mea keia pakiko-no ke kanaka e ma ka liʻiliʻi kēlā wā i kēia wā komo ma luna o kaʻauamo.