Ua leha aku dumbbells i loko o ka lima i loko o ka hene: alakaʻi 'ana i kūpono

Ua leha aku dumbbells i loko o kaʻaoʻao lń i (a me nā poʻohiwi o) - hoolohe ia kaʻawale kiʻekiʻe ka manaʻo pohihihi. Ua Ua pahuna ma Anoanoaaiii o na deltoids, o kūkulu kedera. Ua kokokeʻAʻohe analogues, nolaila, hoʻohana 'ia ma ka hapanui o nā' âlapa o kekahi pae o ka aʻo.

I nāʻiʻo e hana

Ma waho aʻeo ia ka hope deltoids, i hoʻokō '(ma ka vanes' ike i ka hopena o ka neʻeʻana) mau hiʻohiʻona nō ka lalo a me ka waenakonu māhele o ka trapezoids, rhomboids, infraspinatus a me teres nui Muscle. Small ukana e kau mai ma luna o ka waena o ka aaeuoa.

About 'enehana

He aneane pono ia oe a pehea nui i keʻano hana i hana ma ka bodybuilding. Nolaila, e pono mua aʻo pehea e hana ia pono hookiekie ana dumbbells i loko o ka lima ua lń i imua me ka liʻiliʻi paona, a me wale i ka wa a me ka ipu, e e loa assimilated, i nā neʻe i hou leho kaumaha.

Ka mea o ka hooko ana o na strides e e like penei:

1. E ka dumbbell ('ākilikai loaʻa) a Alive ka torso mua a ka mea mea ia laua i ke kahua hahi. No ka kumupaʻa nui o nā wāwae iki lena ma na kuli, malama i kou pololei hoʻi. 'O kēia ka ho kulana.
2. Like oe Exhale lohi a smoothly hoala lima me dumbbells, iki lena ma nā kuʻekuʻe lima a hiki i ka aoao, no laila, i ka mea, a hiki i poʻohiwi 'ilikai, a ma ka mea ia manawa ia laua i ke kahua hahi. He mea nui i i kuhikuhi pololei mai ia mea i kou manamana nui, ka mea e ae i ka i kā mākou e haawe i ka hope delts.
3. Ma ka luna o ka neʻeʻana ua loohia lakou e ka lua, a me ka i kā mākouʻolu i ke pale nāʻiʻo, laila inspiratory omit na lima ilalo o ka ia ala.
4. Koke, me ka Mahope o ka hoomaha, hou-hoala i mau lima me ka dumbbells.
5. Ma noi ka wā ae hana i hōʻano hou ke hoomaha aku i ke poo ma ke kākoʻo.

nā koho

• Ua leha aku dumbbells i loko o ka lima i loko o ka hene i loko o ka noho kulana ma luna o ka Aha. A me keia hana i ka haawe ua wehe 'ia mai ka lalo hoʻi, i mea ke kumu o ka pilikia o ka hewa ua hoemiia. E hana pono, e noho ilalo ma ka Aha, a waiho iho i ka umauma ma kona puhaka, a laila e piʻi aku o ka lima ma ka lima, a me ia mea, makemake ole e hele hoʻi, hoopa iki aku ia i mua iki.
• E piʻi aku i loko o kaʻaoʻao dumbbell i loko o ka inclination hiki ia i loko o ka supine manao ma luna o kekahi Aha me kaʻiʻini abutment ai ana.

kōkua

• E hoomanao i ka mea noi no ke eaʻe e ia i laumania. Jerks i höʻike wale i ka haawe ana, mai ka hope deltoids, akā, i nā palapala i ka spine.
• Head ua i kuʻu iho, e malama ia pono, e hiki ke hoala mai i ka uuku.
• Nā kuʻekuʻe lima mea ma ka pae kiʻekiʻe ma mua o ka palaki.
• E ike ia e hapai i ke kaumaha, a kūkulu Muscle - mea mau i kekahi mau mea. Nolaila, mai kiola i kou mau lima me dumbbells aie i ka 'oni' ana, e hapai ia ma ka ikaika aaeuoa.
• E hoomanao e malama i kou hoʻi pololei e pale poino.
• He mea nui i ka torso koe paʻa a me ka wale na lima hana.
• Ma ka haahaa wahi mahana ana e ole e: ia mea e pono i na nāʻiʻo i mau ma ka hana.

hewa

Ināʻaʻole pono e hookiekie ana dumbbells i loko o ka lima i loko o ka hene, ka mea, ua i wale aʻole kōkua, akā, e hiki no hoi e alakai i ka hewa. No laila, i keʻano hana e pono ai i mau kanaka hoʻoponopono a me ka pale aku i ka keia mau hewa:

• Ua UaʻAʻole pono e hoopoepoe i ka hope: he mea i ka pilikia o whiplash eha.
• Oe ke ole e kekahi ulia neʻe: jerking ole i ka piha Anoanoaaiii-o ka hope deltoids.
• Mai ae i ke kino neʻeʻana. Inā 'oe ke hoʻohana' ē aʻe nāʻiʻo, me ka nui loa hoemiia ka laulā o nā strides.

Ka helu o nā repetitions a me ke kaumaha

Beginners i kono e hoʻomaka me ka wahie, kēia:

• Women hoʻokō 'ua hai 10-15 manawa i mau a hiki i ekolu hoʻokokoke mai me dumbbells paumi na kela a me keia elua a ekolu kilograms.
• Men hana i ka mea nui o ka hoʻopaʻa i ka ', a Rep me ka dumbbell he 5 kg.

ma ka hopena

Hoʻokō 'ke hoʻololi i ka lńkou mahope delts, mea uuku. Eia hou, ua aneane i ke komo keia pae ana o nāʻiʻo i loko o ka kela la i keia ola. No laila, pinepine hiki e hālāwai me ka 'âlapa me ka pono ulu muaʻaoʻao, a me ka hope deltoids a lagging. Hookiekie ana dumbbells ma ka 'aoʻao i loko o ka hene - kekahi o na mau kaʻawale kino i hiki e i ka maikai, harmonious kūpono' ana o nā poʻohiwi.