Pehea e hana pahu aku ai i-UPS e EII ni umauma Muscle, me ke koʻokoʻo?

Ulu a EII ni i ka pahu nāʻiʻo i hana i keʻano o ke kanaka i ka ikaika a me ka manao o lakou physical? Acaeoey. Pahu aku ai i-ae la i manaoia e ia i ka loa a me ka poe noonoo ole affordable hoounauna, no ka mea, ka mea hana wale i ko lakou mau kino i kaupaonaʻia. Nui na malihini, a hiki i ka sport i no e pili ana pehea e pono e pahu aku ai-UPS e EII ni i ka pectoral nāʻiʻo?

Ke Classic mana o ka pahu aku ai i-UPS hoʻomaka me ka pono kulou: lima poʻohiwi-laula, ma ke kaʻawale, hoʻi pololei, pūhaka'ākilikai, pama laua i ke kino. I ka hookuu iho i ka papahele mea pono e malama i pololei ka laina mai ka'ā'ī i ka manamananui, ho'āʻo e hoopa aku i ka papakü e ai ana. Nā kuʻekuʻe lima E e kauoha ana i na aoao, a lilo i ka huina o ka 45 degere ma flexion. Ke Classic ala e pahu aku ai uniformly kiʻi i nā nāʻiʻo o ka pahu, triceps, ke alo delts, lalo hoʻi a me ka abdominal nāʻiʻo.

Ka manawa mua ua hoolilo ia ma luna aʻo ma pehea e pono e pahu aku ai-UPS. Ke ka manaʻo pohihihi o ka hoʻokō 'aie i ka mea i ka' âlapa loaʻa, e hoala 75% o ka kaumaha o kona kino iho. Ma hope o mastering i keʻano hana, e hiki hoʻomaka e hana mai i ka walaʻauʻana ano o ka pahu aku ai i-UPS 2-3 manawa o ka hebedoma, e hana 10-15 repetitions, a hoomaha no kekahi minuke ma waena o nā hoʻokokoke mai ekolu:

1. Ke ākea hoakaka ana o na lima e hana Nut pectoralis nui Muscle, ka oi aku ma ka mea owaho wahi.
2. Staging lima kokoke i ka kino, a me ka retraction o ke alo aku kuʻekuʻe lima pololei hoʻi i kapaʻia "uhini" a he aha ka mea i kaʻawelike wahi o ka pectoral nāʻiʻo.
3. Ololi hoʻomanaʻo lima pono Hoʻoili aʻela me na kaola umauma nāʻiʻo i na mea he nui bodybuilders e ole e lawa ka noonoo.

Hoʻokokoke aku i ka hoopuka ana pehea e pono e pahu aku ai-UPS e EII ni i ka pahu nāʻiʻo, ia mea pono i ka manaʻo: no ka mea hoike, ka neʻeʻana i ka lima a hiki i ka hoʻokolokolo pono study o nāʻiʻo.

A hiki aku i ka papa kuhikuhiEʻano o ka pahu aku ai i-UPS e oluolu, e ka manawa i complications. E maopopo pehea e hana pahu aku ai i-ae la i ka pahu nāʻiʻo nui ka pono, e pono e ike i kekahi mea - pahu-ae la i ka inverse o ka Aha paʻi. Ka hoʻokomo 'ana i ka lima ka Aha a me ke noae o na buke, hiki ke Hoʻoili aʻela me ka haʻahaʻa o ka pectoral Muscle. Mau wāwae, ua hoala hou ma luna o ka paepae, ua pio e hana i ka luna o ka Muscle. Ke kali hou aku; o kekahi wāwae i loko o ka lewa i maoli i ka haawe. I ka wā o ka Hoʻololi 'hoʻokō' oe e ikaika hahai i keʻano hana - e ike pehea e hana pahu aku ai i-UPS. E EII ni i ka pectoral nāʻiʻo, e aʻo aku ai iā 'âlapa, e kau na lima a me na wawae i mau papa noho a me na noho, a E ho oku ui ikaika kau aku i ka pectoral nāʻiʻo, hana lākou mawaho contours. Like me ka 'inikua hana pahu aku ai i poepoe e hookomoia e kekahi o na lima. A hohonu like o ka Muscle ae nei.

Plyometric pushups huikau Lele ma luna o nā lima. Oe ke lele ma luna o ka wahi, e pulupulu, a hoʻoneʻe i kona mau lima i loko o ka lewa, mai ka papa ma luna o ka puʻu a me ka hope. Hōʻeuʻeu wahie, he hoʻonui i ka Muscle ulu kokololio.

Pae holomua Lālā paʻa 'âlapa kōkua kekahi i kekahi, a me ka paipai ana i ka hana pahu aku ai i-UPS e EII ni i ka pectoral nāʻiʻo i loko o ka lagging wahi, e kiai ana Muscle ke kanana nei iloko o kekahi mau kino. E hoomanao i kou hiki mau complicate aʻo: lawe like me ka complication o ka backpack me na buke, e kaomi wale nō ma ka kekahi lima, hoʻohana dumbbells a kettlebells.