Ka walaʻauʻana kau o ka hoʻokō 'ana i loko o ka hale haʻuki no kaikamahine

Inā 'oe makemake e i ole e Slim a me kekahi kime pāʻani kino, alaila, ma ke ala a hiki i ka pahu hopu oe maopopo leʻa i e nana i loko o ka hale haʻuki. Ma hope o nā mea a pau, eʻaʻole kōkua pono kino a me kaʻai e kamaʻilio i nā nāʻiʻo a me kaʻili, e like me ka mea e e ka hookoikoi maikai. Aia ka he misconception i ka lākou o ka hoʻokō 'ana i loko o ka hale haʻuki' aʻole helu 'hana no nā wāhine a me keu ke kaumaha. O ke kumu ho i ka mea i na wahine, ua makau o lilo overly muscular, akā, physiologically wahine hiki ole e ai no o ka nele o ke testosterone i loko o ke kino. No ia mea, me ke kaumaha kino wale kōkua i ka leo flabby nāʻiʻo, a kūkulu ikaika a me ke ahonui.

An kanaka kau o ka hoʻokō 'ana i loko o ka hale haʻuki, e kōkua i nā kaikamahine e ho okumu i kekahi palapala hōʻoia no kanaka aʻo, akā, e hiki ke koho i ka manao ma luna o lākou iho. Ma mua o ka mea maoli hoʻomaka 'ana o ka papa e pono ai, e hooholo i ke aʻo Pahuhopu a me ka Loiloi i ka moku'āina o ko lākou physical shape. He nui ke ano o ka papahana nona ma ke kaupaonaʻana poho, mahuahua Muscle nuipa a, mahuahua mau hola, ka maloʻoʻana a me ka unuhi aku la ia i ke ola. He nui ke hoomanao i kekahi hookoikoi polokalamu no na wahine e mau loaʻa: mahana-i, i ka papa kuhikuhiE hapa o ka Ahaolelo a me kona kino. Nō hoʻi e hoʻolohe i nā rula o ke aʻo ma simulators, ka oi aku ma ke koho o ka pae'ōnaehana ke kaumaha. Eia, a pau ka kanaka. No kēlā me kēia okŘkohukohu pono koho i kekahi paona me a oe e e ole e emi malalo o 10 akā,ʻaʻole oi aku mamua o 25 repetitions. I ole oe e i loaa i ka hopena paha, a iki i kekahi Muscle ke kanana nei.

Aia He He walaʻauʻana kau o ka hoʻokō 'ana i loko o ka hale haʻuki no na kaikamahine, ka poe i ka hoʻomaka' ana e aʻo a me ka mea pono, e hoomakaukau ia lakou iho i oi hoʻoponopono stress. Kēia polokalamu ua papahana e hōʻoi 'i ka leo o ka mea a pau kino nāʻiʻo. Kēlā me kēia hookoikoi e hana "a pau i ke ala", akā,ʻaʻole pono oi aku mamua o 20 olelo, no laila, i ke kaumaha ua like pākahi. Lawa ia i 3-4 hoʻokokoke mai. Keia papa ua papahana no 2-4 mahina.

• uha lua kaomi waina i ka kūikawā okŘkohukohu me ka hookiekie ana anuu;
• uha mua flexion i loko o ka ho okŘkohukohu;
• keehi mai i ko lakou mau wawae, a hiki i kaʻaoʻao (e hoʻonui i ka hookoia e hana me ke kaumaha);
• noho-aku ai i loko o ke ākea wāwae hoowalaniaia iho au o dumbbells (plies);
• ala pololei supine kapuai (study o ka lalo kaomi);
• kihi loa e moe ana ma luna o ka Aha (study luna kaomi);
• Rod ana papamoe, a me ka vertical ālai 'ana i ka umauma;
• broaching mau laau la e ku ana;
• hyperextension.

Ma hope o 'oe pono e complicate i ka polokalamu, a lawe i pakahi Muscle pūʻulu. E hana i kēia, aia no i ka ekolu-lā 'ia paha o ka hoʻokō' ana i loko o ka hale haʻuki no na kaikamahine, i ua papahana no koke kaumaha poho a me ka paipai 'ē aʻe? Acaeoey o ka wahi likeʻole o ke kino. Worth kiai ana a me 3, a ina he mea noa manawa, 4 manawa o ka hebedoma, alternating ma waena o aʻo, a noho hoomaha kela kanaka lā e ola.

mua lā

• squat me ka barbell i loko o ka ho okŘkohukohu Smith;
• deadlift dumbbells a barbells (pono hana me ka pololei wāwae);
• Rod mea, he akea (a awelika) loaʻa kekahi keena pa alima i ka umauma;
• uha curls ma ka ho okŘkohukohu;
• huki kekahi dumbbell i ke kāʻei e maha ai ma luna o ka Aha;
• ka Aha kaomi barbell paha dumbbells e moe ana ma kona umauma;
• ? aneii kauoha lima i loko o ka lima me dumbbells i loko o ka hene.

I ka lua o ka lā

• ka Aha paʻi;
• Rod mea, he akea (a awelika) loaʻa kekahi keena pa alima i ka umauma;
• Aha mau dumbbells keu aku (e moe ana ma luna o ka Aha);
• huki kekahi dumbbell i ke kāʻei e maha ai ma luna o ka Aha;
• Rod ololi loaʻa i ka luna hihia a hiki i ka umauma;
• lima 'ike me ka dumbbells' ole ma o ka ho okŘkohukohu (hahai);
• pullover;
• traction i ke kāʻei o ka lalo aeie.

Ke kolu o ka lā

• ho'āhewa wale ma luna o ka wahi (ma ka noi) me ka dumbbell;
• deadlift dumbbells a barbells (pono hana me ka pololei wāwae);
• keehi mai i ko lakou mau wawae, a hiki i kaʻaoʻao (e hoʻonui i ka hookoia e hana me ke kaumaha);
• noho-aku ai i loko o ke ākea wāwae hoowalaniaia iho au o dumbbells (plies);
• Aha mau dumbbells keu aku (e noho ana ma luna o ka Aha);
• dumbbell ma kaʻaoʻao? aneii elua e moe ana ma luna o ka Aha;
• pahu-aku ai, mai ka Aha nana e hoole loaʻa;
• Rod lalo aeie triceps.

Mai kekahi poʻe o ka hoʻokō 'ana i ka lumi, mai hoopoina e pili ana i ka workout. No ka hahana maoli nō kēia, e lawa 10 minuke Makamae, hana Bike paha kaula. A lohe me kou naʻau he wahi hou, e hiki ke hoomau aku i ka nui loa. Ma hope o ka workout, mai malama ole kona, i kēia, e hoopalupalu no au i nui loa nāʻiʻo i ka ia la ae.