Ie milo no ka hoʻokō ': Muscle Masa

I ka hana, e hiki wawe ka hana i ka mahae ke kaena ole a pau. It O maoli,ʻaʻole i like ka oluolu me ka mea i ikea ma mua kilohi. ʻO nāʻiʻo i loko o keia hookoikoi, undergo he nunui haawe ana, a pono e hoʻomākaukau maikaʻi, no laila, i kanaka i ole i ka eha nui mai i ka rupture o nā'aʻaʻa.

Kino no ka ie milo - he ano o physical hoomalolo kau, a e mahana na nāʻiʻo ma mua hohola piha. Ka mea, ua loaʻa i ka mea i manao e Nohie i kana hana, me ka Noho nui manawa ma luna 'noniakahi papa ma ka hana kūikawā-oaio? A. Ka mea, e kōkua i ka hoʻoikaika i ke kohoʻia o ke kino e like me ka a pau, e like me hōʻeleu i ke kaʻina hana o ke koko holo i loko o nā nā'aʻaʻa. Kēia e kōkua pakele o kaʻawaʻawa loa manaʻo i ke ala mai i ka hooko ana o kiʻekiʻe-kbps ie milo.

Hana i ka mahaeʻana i kekahi mauʻano a me ka mea, IeAUPIIe, IAa IO pii i ka wahie, Muscle. Ia mea i pono, e hoʻomaka ana me ka loa pilikia, e like me ka mea hiki e nā palapala i physical ola. Ua mea maikaʻi, e lawe mai i ke kiʻekiʻe, a hāʻawi i ka haawe ana ma luna o ka lole pololei. Wale i keia hihia, ke kaʻina 'aʻole i he mea paʻakikī a me kaʻawaʻawa loa e like. No laila, ie milo, kino a me kā lākou mau pololei kauoha.

First ilikai. Mahana-i i hana no ka ie milo

He nui no ka mahana i kou nāʻiʻo pono. He ka loiloi mua kahua o ka hoomoe ana i ka maikai a me ka pono aʻo o nā mea a pau nā'aʻaʻa a me tendons e hohola hou. E hana i kēia, e pono ke aneane kekahi hae kino, a, ma ka hui pu ana, me ka malamalama hula aerobics koke kōkua i loaʻa ai i ka makemake hopena. Huli i hana mikiʻala music, a no ma ka liʻiliʻi 10 minuke o ka hana mai methodical neʻe, a me ke kino huli 90 degere, ka laula, nā poʻohiwi o pololei wāwae. A pau keia pono e prodelyvat no laila, i ke kua koe pololei, a ua paa i ka pelvis. Ua hiki no hoi nā aʻo ma ka Makamae, a me ka hookoikoi Bike.

Vocabulary no ka ie milo lua o kaʻilikai. kona mau wāwae

Ua ma hope o nā nāʻiʻo i loaa i lawa palupalu a me ka elasticity, e hiki pakele ke hoomau aku i kā lākou hou aku. E noho i lalo ma ka papahele, hoʻohui i nā wāwae, a straighten ia ma mua. Mālie hilinai aku, a ho'āʻo like loa i hiki ke kiʻi mai, a iho pololei i na mea kaua. Mai ho'āʻo i ka hana ia hoʻomaka koke, ua hoounauna e e ka hoʻokō wale nō i loko o ka pahuhopu nei, a akahai kela ano keia ano. Ha nui iho la ia a me ka pololei: kaʻaui hōʻike degere i ka hanu nui, Exhale manaʻoe hoʻolako ka wā straightening.

Ekolu ilikai. ie milo no ka hoʻokō 'ana: squats

Kekahi o ka easiest epekema ma ka workout - ia squats. Akā, ma kēia hihia ia mea no hoi he nui ka hoʻokō. Squatting ma luna o kona mau kuli, ho'āʻo e mālama i kou koena. I ka hope o keia, e noho pololei. Wāwae hui pu.

Hiki squat, hilinai ana me kekahi lima ma luna o ka papaʻaina. A laila, haʻi hou aku i ka hoʻokō 'alternately i kēlā me kēiaʻaoʻao o ka torso. Ha nui iho la ia a me rhythmically, mālama i me ka uuku ae la mai o Kal.

Ka lōʻihi o ka hoʻokō '

Ia mea,ʻaʻole e pono i ka manaolana i ma hope o kekahi mau lāʻoe e maʻalahi e hiki ai i ka 'oihana gymnast e kikoo wāwae ia laua a hiki i ka papakü o ka. Na mea a pau e hilinaʻi ma luna o kou mau hooikaika ana, perseverance a me ka ano o ka Muscle nuipa a. Ma awelika, me ka luna 'hoʻomākaukau kino i e hana hebedoma 2-3. Wale laila, hiki mākou e i hoao e hana i ka mahaeʻana. Hana i kēia lohi a akahele hoʻolohe i ka waiʻona ma ke. I Ina o loa eha koke ka hana ana i hooki a hahai i ka mea mua e lalana ana i hoʻokō 'ilikai.

E noho ma luna o ka ie milo e e alternately neʻe maila i ka akau a me ka haʻalele wāwae. E mālama i kou mau lima kākoʻo i ke kino, a pono e kuu iho ai i ke kahua hahi.