Pehea e kūkulu Muscle me ka hiki wawe i hiki ai?

He nui novice 'âlapa pinepine kahaha no e pili ana pehea e kūkulu Muscle i loko o ka shortest hiki manawa, a ua ae aku e uku hou no i ka'āina hoʻoili o ka poe noonoo ole truths. Akā, i ka oiaio o ia mākou e ole reinvent i ka huila, a pau ua lōʻihi ua manao mai no mākou: lawe ia, a hana! Pehea e kūkulu Muscle me ka hoʻokō 'machines a me kā lākou hana ia hana ke ao o waho haʻuki a me weightlifting - o ka' ike a pau e hiki ke kau i loko o elima na mea kōkua, a e e kūkā mai no hoi ia.

Manaʻo kōkua 1: Pehea e hoʻomaka?

Pehea e kūkulu Muscle ina oe e he piha ignoramus ma keia mea, a me ka loa pilikia, ua ho'ālaʻia i loko o kona olaʻana, i kēia puna? 'Oe ke hoalohaloha ia oe! Ia oe e loaaʻi ka Muscle nuipa a hikiwawe loa i hiki. Ka mea ka mea e malalo iho na nāʻiʻo i mau haawe, ke kiʻekiʻe o Kaniak hoʻohana 'e lanakila i kēia'ākeʻakeʻa mai, a me ka hopena i oi laholio a me ka naueue ole. E like me ka hopena, he hoao ana i ka 'âlapa, ho'āʻo e loaʻa microfractures Muscle e e pio, e kauo i ka nui kaumaha o ka palena iki hopena. Ia mea ke kumu o ka hoao ana i ka 'âlapa i waiwai ai i loko o ke keʻena 1-2 kg no ka malama a me ka mea' o ka hopena nui, akā, he mea hoʻomaka hiki wawe ka waiwai 10 kg, a ia e ole e ka palena! No laila, kau i ka pahu hopu, a hele aku no ka mea!

Manaʻo kōkua 2. Base

Mau pono e malalo iho a hiki i ka i kā mākou e haawe o ka poe Muscle pūʻulu i mea loa nui. Pehea e kūkulu Muscle, ina oe e ole hoopio mai ia lakou i ka kahua hoʻonohonohoʻana haawe ana? ʻAʻohe. Ma muli o keia, e puunaue i kou aʻo i hana 3-4 pūʻulu, a lawe mai i oi aku 1-2 no. Wale ma keia alanui, a ma na mea o ka wanaao oia wale, oe e i ka manawa e hana ana ia lakou iho i ka Hopu i loko o ka nuipa a.

Manaʻo kōkua 3. Pehea e kūkulu Muscle hoʻokēʻai ma kona home?

Ke pane mea e kūkulu i ia 'enehana ka like i loko o ke keʻena. Improvise a hana no kona nāʻiʻo insurmountable kaumaha - ka wale ala e hoʻomōhala lakou. Aia nō i hana kilokilo lapaau i hiki e oe i Schwarzenegger kekahi malama, no ka mea, e ai anabolic steroid i, oe i ke lńkou kēlā lā ma ka hou, a losing momentum!

Manaʻo kōkua 4. Pehea e kūkulu Muscle ia hana ke ao o waho haʻuki?

Anei ia oukou ke manao ia ka hiki ole? I ka hana me kona mau kaumaha kokoke i ka cardio ma mua o ka mana wahie? Well oe hiki ke hoalohaloha ia, no ka mea 'oe makemake e hewa, a me' oe i ka manawa e dispel lākou misconceptions. Weight mea he kanaka o ka 50 kg, a oi. I ka hana ana ma ka noho hookolokolo ma ka liʻiliʻi 40 o ka 50 i loko o ka hana, i mea 80-85% o kou kino kaumaha. Ano, manaʻo e pili ana ina paha 'oe makemake e he uuku, frail a me ka nawaliwali, ina oe e aʻo i loko o ka lumi, mai kūikawā me ka hookahi paona? O ka holo ana mai! Ka a pau huna nō kaʻoi loa i loko o keʻano hana o ka hooko ana o kino. Ua E e haawiia kūikawā noonoo ma ka hana ana i lohi a me ka hoʻokoʻikoʻi ma luna o nā hopena maikaʻi pae ana o kēlā me kēia kau, a wale ina e ulu kou nāʻiʻo a me ka hoʻomōhala. No concessions,ʻaʻohe schlock, maemae anal!

Manaʻo kōkua 5: Mai Maiʻai, mai pozhmosh!

Ae, pololei, a ua nui ka ai - i ke ki i ka holomua Muscle ulu ke kaumaha. Ua 'oe a mau loa aku ike i ka poe hana hale i ke kūkuluʻana i ka hale mai o lahilahi ea? A hua, no ka laʻana? Mea aole e pono e hana eha iaʻi nonsense. ʻai ma waena o eha a me eono manawa i ka lā, hoakaka, e satiety, a me ka hana mau. Inā e hana na mea a pau pono, a laila, ma hope o kekahi mau mahina o oe e e ike oe iho i loko o ke aniani!