Dumbbell kino - i ke kumu o ke ola a me ka longevity

Inā 'oe e ole i ka manawa a me ka hana, e komo i loko o ka hale haʻuki, akā, e makemake no kekahi ala e malama i kou kino i loko o maikai shape, e hiki ke hana i nā kino, a ma ka hale. Kēia e ae oe e wale i ka hoʻoikaika 'ana i Muscle leo , a pakele o ka oi momona ma luna o ke kino, akā, no hoi, e hana lakou ia lakou iho oi ola, a hiki hoonui ola expectancy. Kekahi mau nenoai no ka aʻo ma ka hale i keia la i ka hailona, akā, inā 'oe i kekahi mau o dumbbells, laila, i ka mea maikai i waeia, e e pono dumbbell kino.

pono

Dumbbell kino i ka helu o ka nui pono, aʻano nui o ia - e Aloha maʻalahi, a aole hoi he pono, e kuai hou lako a pan. A pau e pono ai e hana, - he mau o dumbbells. Ka mea, e mai e pono ai i ka puu o ka lewa i loko o ka hale, a me ka mea e ole koi i kekahi ka hoʻoponopono. Eia hou, ka mea, ua pono i ka mea o ka i kā mākou hiki pololei simulate a pau maoli ka neʻe 'ana i kēlā me kēia kanaka i loko o ko lāua olaʻana. Ia mea ke kumu o ka dumbbell i hana no laila, mahalo i ka loa e hoʻomōhala ana i'āina. Ua hiki ke hoʻohana nā like me ka kakahiaka me ka, e like me ka piha aʻo no kekahi Muscle pūʻulu.

Classes no na wahine

Women dumbbell kino, e lilo hou Slim a me kēlā. Ua loaʻa i ka helu o nā hiʻona - ka nui hookoia haawi kino i loko o ka poai nei me ka nui lawa helu o repetitions (puni 15-20). I kekahi lā o ke aʻo, e mea pono e hana kino no a pau nāʻiʻo o ke kino a me ka dumbbells e ole e kaumaha loa. No ka wahine, ka mea kumu aʻo rula e e kiʻekiʻe pinepine 'aʻo, no ka mea, ma ke ano maoli ka mea, ua nui Hardy a.

Dumbbell kino no na kanaka

Dumbbell gymnastics no na kanaka kuhikuhi nā e malama i Muscle leo, a me ka hana-i o ka Muscle ma laua me ka umu ahi e oi momona. Loa pinepine, i ka manao o ke kanaka i ka lākou o ka Muscle nuipa, a me keia pono i ke kaumaha dumbbell. Pela ka mea mea kupono e loaa na kanaka collapsible leho me ka lawa keu pancakes.

Ka mea, e pono e hana kekahi mauʻano o ke aʻo. No ka laʻana, kekahi hiki e hoʻolaʻa i ka aʻo kino no na nāʻiʻo o ke keena kino, oiai o ka 'ē aʻe - no ka lalo. Oia ke kaawale ana, e e mana no e māhuahua Muscle nuipa a.

Aʻo ma hope o 40 makahiki

Ka wā hoʻokahi kanahā makahiki o kona mau makahiki i ke kanaka i hele ma kahi e, i kekahi mau loli hoʻomaka i loko o kona kino. Penei, hoʻololi kemikala o testosterone pae pili kēia kulu, a me keia entails he mea hōʻemi o ka leo o nāʻiʻo a me ka mau physical ano. Ke kanaka e noho loa, a haule ana hiamoe ka hoʻokōʻana, a me ka 'ūlōlohi mai ana i ka pūnao, no laila, i ke kino hoʻomaka e hoahu momona hou kaila.

Dumbbell i hana no ka na kanaka maluna o 40 makahiki nona ma ka hoihoi hou ana pono hormonal pae a me ka nohona ma ola. Ua normalizes ka functioning o nā hui, nenoai, ka oi aku o ka mea'ōnaehana mānowai koko. Kahua hoʻonohonohoʻana aʻo me dumbbells ua hoʻohiki, e hoonui i ka loa a me ka pono o ke ola o kela kanaka keia kanaka, nānā 'ole o ka makahiki.

Complex dumbbell kino

I kēia lā, he mau haneri o kekahi mau neʻe ana e hana hiki me dumbbells, e hana mai i ka ua Muscle pae. 'Âlapa Methodists e komo i loko o ia i haku no kēia mau pono a pau o dumbbell kino papahana no kekahi mau hana. Kekahi o ia ke lawe mai i loko o kēia 'atikala.

He waiwai e hoomanao ana ia mea e pono ke ponoʻole koho i kekahi lā dumbbell paona a me ka helu o nā repetitions hilinaʻi nui loa ma luna o kou physical ana, a me ka pahu hopu oe makemake e loaʻa ai. Ma mua o ka hoʻomaka 'ana o ke aʻo eʻoiaʻiʻo e mahana mai, e pale aku hiki poino. Inā e ae i ka lewa ana wela, e hoʻokaʻakaʻa aʻeʻoe i ka puka i ka lumi, ua noa ka hookipaia ana o ka oxygen.

An maikaʻi loa 'ia paha o nā kino ke nana me keia:

1. aʻo ma ka lalo kino:

• Squats me ka paona ma luna o nā poʻohiwi / aoao o ke kino - 5 hoʻopaʻa i ka 'o' oe a 10-12.
• Multidirectional lunges me dumbbells / hele lunges - 3-4 e puhi ia o 10 repetitions.
• Inclinations - 3 e puhi ia o 12 repetitions.
• UPS ma kou mau manamana - 3 e puhi ia o 15-20 repetitions.

2. aʻo ma ke keena kino:

• Link dumbbell / nā leo dumbbell ma ka hene - 4 hoʻopaʻa i ka 'o' oe a 10-12.
• Pahu Press moe / dilution - 4 hoʻopaʻa i ka 'o' oe a 10-12.
• Mahy dumbbell laterally ku / ma ka lń i - 3 hoʻopaʻa i ka 'o' oe a 12-15.
• Ke kāohi lima me ka dumbbell - 3 e puhi ia o 10-12 repetitions.
• Ka Manaÿo Hou lima me ka dumbbell oiai e noho ana ma muli o ka poo / ma ka hene / e moe ana - 3 e puhi ia o 10-12 repetitions.

Mai Mai blindly kope i ka luna '. He mea wale nō i laʻana o kekahi o ka mea nui aʻo koho. Koho mau kino i ka mea i ka loa a me ka pono e pono no oe. E ho'āʻo no ka oe oe punahele hoounauna me dumbbells. A i 'ole e hele mai me ko lakou iho.

Na ka papa kuhikuhiE mea - mea e komo ma ka hoʻokō 'mau a me ka hoʻololi kekahi manawa, a me ke kinona o ko lākou manaʻo, no laila, i nā nāʻiʻo ke hana mai i kekahi mau pana pua.