Pehea e hana i ka Bulgarian ho'āhewa wale?

Maʻemaʻe a me ka māloʻeloʻe hoki, - ua hoi i ke ano maoli haawina, ma ka hopena o ke kaumaha, a me ka hana. E kau lākou kīkala rounder a me ka maikai ma ka hulina hoounauna, a me ka 'O ke kaulikeʻai wale nō.

Ka beauty Ua puni hoʻi - hoolilo ia oe iho ma ka liʻiliʻi loa i ka lā i ka hana ma ka hale a ma ke keʻena no 15-20 minuke i ka lā, a haawi aku i ka mea ala, starchy ai, ka waiʻona, a unhealthy ai (? Inoaia, crackers, kalaka nui-pau huahana, etc.).

I kēia lā, ua nānā i hoʻokō ', a hiki kōkua i kipakuia mai momona, mai ka wāwae, a hāʻawi aku iā lākou i ka okoa' äina - Bulgarian ho'āhewa wale.

No ke aha la e hana nei i kēia hookoikoi?

Ano o ka ho'āhewa wale, aia nā mea he nui loa. Kēlā me kēia no ia i kona iho 'ana i kūpono a me ka hana nui ana o ka haawe ana ma luna o nā nāʻiʻo.

He aha ka ka maikai Bulgarian ho'āhewa wale? Ma ka hooko ana mai ia he hōʻoia i hana holoʻokoʻa mea kaumaha haule wale ma luna o ka mua wawae, a ua hana flexion, a mailaila aku.

Kēia 'o ia hoʻi i ka hana mai na nāʻiʻo ka makemakeʻana wale nō ka hana wāwae ana i nā wāwae hiki ole ke kōkua iā lākou iho i loko o kekahi alanui.

Eia hou kekahi, ma muli o ia i ke alo o ka hoʻokahi wale nō wahi o ka hui 'ana me ka papahele, i ke kino' akomi 'E hoomanao i keia kulana lolelua ka a koke mai nā' AYEIE Muscle stabilizers. Pēlā ka mea e e hana mai i wale ka nui Muscle pūʻulu, akā, hou i ka maikaʻi ia ma ka pono kūpono 'ana o nā nāʻiʻo.

Ua mea i pono, e hana i ka Bulgarian ho'āhewa wale i kela poe kanaka, ka poe i ka maopopo imbalance o ka mana i loko o nā wāwae. He pinepine ia lŘlŘ ma righties "ua hao wale mai" a me lefties. No ka mea, o global pono pū nō ia, a hahai i nā hui mai i ka 'o physiological? Acaeoey, kekahi uha hoi ka ikaika a me ka oi aku ia mamua o ka lua o ka. Ua ho'āhewa wale kōkua i ana Makuakane me kēia pilikia.

I nāʻiʻo e hana?

Bulgarian hoʻokō i lunges, e hana i nā mea Muscle like:

- ka gluteus maximus;

- quadriceps;

- soleus;

- hiki aku ai;

- Muscle-stabilizers.

Apparently, he pūʻulu o ka hana, ua lawa Muscle bulk, e leie aku mākou i ana hoʻomōhala i kona mau wawae me ke kōkua o kēia hookoikoi.

Hoomakaukau no ka hoʻokō '

Bulgarian lunges no na lākou kīkala pono e hana wale me Masa nāʻiʻo a me ka ami mehana wāwae.

Holo nōhie, ua hoʻokō 'ia i hana i ke kumu, a ma ka hope o ka papa, i ka wa ia mea pono e hoʻokō' ia i ke aʻo. Hana lunges a me ka haahaa ke kaupaonaʻana, e hiki ke pale ino a me ka hoʻokali kūpono 'stress ma na ami.

No ka laʻana, ina kou workout ninoieo o 4-5 kino, me ka ho'āhewa wale 'e i hana mua o ka mooolelo.

Ka mea hiki ke hana me ka hou kaupaona a me ka barbell, dumbbells. Ma keia hihia, oe, e pono i kēia mau haʻuki lako a pan. No hoi e oe e pono ai i ka Aha a noho ma ka i 'oe ke waiho i ka pili-hana wāwaeʻoiaʻiʻo.

Bulgarian lunges me ka barbell

E noonoo i keʻano hana o keia hookoikoi me ka barbell.

Best o nā mea a pau, ina e huli e hele ana i ka hana wale Bulgarian lunges no na lākou kīkala mea ole, a me ke kākoʻo mai o ka kumu aʻo paha he hoalawepu, e pale poino.

No laila, Haiʻina mai ka hoaka o, a kau aku ia ma luna o kona mau poʻohiwi, i kou manao oluolu, a uaʻaʻohe eha ma ka cervical spine. 'Oe ke waiho i ka kāwele ma lalo o ka'ā'ī, no laila, like ole me ka nui o ke kookoo ua e ma ka spine.

E kū pono kokoke papamoe Shop hoʻomākaukauʻia ma mua. No ka mea, 'oe i ia e hoʻi i ka mamao o kahi o 1-1.5 anuu.

Ka mua kauoha kowali ka akau uha. E hana i kēia, i kou kuʻekuʻe wāwae hema ma luna o ka Aha, i koi 'ia ma ka Bulgarian ho'āhewa wale. Photo ma lalo iho nei, e kōkuaʻoe lawe i ka pololei kulana.

Oe Pono e ku aku ana ma ka uha mua akau no laila, i ka haha maikai koena. E kū pololei, iki manao pono wāwae ma ke kuli.

E ka hanu, a hoʻomaka e lena i ka mua wāwae ma ke kuli like loa me ka huina i hanaʻia,ʻaʻole e e 90 degere. I keia manawa, o ka mua ili o ka uha (quadriceps) e e ia laua i ke kahua hahi.

Pa ahau ma keia oihana no ka manawa, a hoʻomaka e hoʻi i kona palapala kulana, neʻe i.

Next, ma ke ala hookahi repetition ua hana i ka helu o ka manawa, loli mau wawae, a me ka hana i ka ia ma ka hema.

Bulgarian lunges me dumbbells

'Oe ke hana i keia hoʻokō' ana me dumbbells. He aho e koho i ke kaumaha o ka leho ia ia oe e hiki ke hana i ka liʻiliʻi 12 Rep ma kēlā me kēia wawae.

Inā 'oe i nawaliwali paha poino na pulima oʻu, akā,' aʻole 'oe makemake i ka hana me ka barbell, alaila, loaa ka haʻuki poʻohiwi kaula, e hali ana i Bulgarian ho'āhewa wale.

'Ana i kūpono lunges me dumbbells e like me ka mua kekahi. Ke koena unuhi oia wale nō i ka mea, oia hoi i mea e pono ai i ka nou ana i ka leho ma luna o ko lākou mau hokua, akā, e lawa, e lawe ia mau mea i loko o ka lima o a straighten a me ka hinu hauna.

Eia naʻe, nui complication me dumbbells, e malama i ke koena, no laila, ināʻoe e manaʻo, o kou nāʻiʻo-stabilizers, ia mea maikaʻi, e hana i ka hoʻokō 'ia me ka barbell.

Ka wā e kali ana no ka hopena mua?

Ke hoʻohālikelike iʻike mau ho'āhewa wale, i kēiaʻano mea oi efficient, no ka mea, hana kekahi wāwae wale nō, i ka wā o ka lua,ʻaʻoleʻoe e e hiki ke kōkua iā lākou iho a me ka hana hoopunipuni.

No ka mea, o keia ka hopena, e hele nui mamua. Akā, ma ka mea e lawe mai i ko lakou kikala i ka mea e hana pono lawa hoounauna. Ka polokalamu aʻo e hoʻohui i a me squats, a me ka makeʻono wale nō ia, e hooikaika i ka bipi nāʻiʻo.

Me ke aʻo pono oe, e hoʻomaka e hai i nā hualoaʻa ma hope o ka hebedoma lua o ka hana aʻo. Ka mea, ke hoike mai ia lakou iho nā visually a kāohi - oe e e nui maʻalahi e hana i ka hebedoma aku nei ka mea, ua nui loa paʻakikī.

No laila, haha noa i loaʻa i kēia ha awina i loko o kona papa a me ka hoʻomōhala.