Kupono pushups: nā mīkini home, hanu

Pahu-UPS - keia mea kekahi o ka loa e like me ka hoʻokō 'ana i ka mea pono lakou e maona ai a' aʻole i koi i kekahi hou lako a pan. Eia hou, keʻoki lāʻau lapaʻau 'ana i kūpono mea nō mea, a' aʻole i koi i ka lōʻihi aʻo i ka pu a me ke kaʻi '. Nonetheless, pahu aku ai i-ae la, ua nui na nuances mea e hōʻoi 'i ka functionality, a hana ia aku ka hoʻokō. Ma hope o nā mea a pau, ina e ike pehea e hana pahu aku ai i-ae la, e hiki ke loaʻa iā maikai hualoaʻa ma ke kūkulu i nā nāʻiʻo o ke kino, ka mea, aole e lilo aku ma luna o ka pipiʻi hale haʻuki wale nô. No no ka mea, i kela mea keia mea i ka manawa a me ka wa pono, e hele ma laila.

'Ana i kūpono pahu aku ai i, a' o kona

Paha kēlā me kēia o ko mākou ma ka liʻiliʻi koke i loko o ko lākou ola, e hana ai. Nolaila, kokoke pau ike pehea e hana pahu aku ai i-UPS ma luna o ka papahele. Aka hoi, eia he nui o ka kūikawā 'ana i kūpono i ka mea oiʻimi ana e hoÿonui ai kona arsenal o ka hoʻokō' ana. Kēia, e ae oe i ka 'oi kelakela hana ma luna o nā nāʻiʻo o ka'ūhā mua kaei. No laila, e hana i ka pono pahu aku ai i-ae la, lawe i kūpono ho kūlana. E hana i kēia 'oe e hana i ka kēia:

• Neʻe i ke papamoe wahi, a kau i kou lima ma luna o ka papahele pololei.
• Ke kino a pau e hana pololei i ka laina.
• Ia mea,ʻaʻole e pono ia malalo paha, ma ka mea ku ole, e hoala i kona poo, no ka mea, mea fraught me ka hoʻopilikia o ka'ā'ī nāʻiʻo a me ka poino o ka cervical vertebrae.
• Laila kaomi i kou lākou kīkala, wawae a me abdominal nāʻiʻo e stabilize i ke kino e like me ka mea i hiki
• Kona i kou mau lima, a malalo iho i lalo. I ka lalo kulana oe e hoopa aku i ke kahua hahi ai ana. Inā 'oe nō hiki ole ke hana ia, e pili i ka Nohie pahu aku ai i-ae la, a e e kūkā mai no hoi ia.
• I ka wa e pii mai,ʻaʻole loa unbend kona mau kuʻekuʻe lima. Mua, ka mea e kōkuaʻoe e mālama i ka hoʻopilikia i loko o ka pectoral nāʻiʻo, pela piʻi aʻe i ko lakou ulu ana. Ka lua, o ka piha straightening o ke kuʻekuʻe aku i loko o keia oihana e i poino i ke kuʻekuʻe aku ami.

Pololei manaʻo o ka pahu aku ai i-ae la ua hoʻohiki e kōkuaʻoe hoʻomōhala mau Muscle pūʻulu, e like me:

• Triceps. Kā lākou hana - palena manawa o ka lima, niioaaonoaaiii, ka mea i hoka ai i loko o kekahi ana, i ka lima extensor.
• Pectoral nāʻiʻo. Kā lākou hana - lawe ana mau lima, Aia p ÷ haku i ka spine, a hiki i ke kino. No laila, i kekahi hookoikoi i mimics keia neʻe lawelawe 'ana no ka hooulu ana i keia Muscle pae.
• Ke deltoid nāʻiʻo,ʻo ia kā lākou alo mea ulana lole. Kēia hapa o ka'ūhā mua Muscle kuleana no kaʻana aʻe i kona lima ma ke alo o ka ona. No laila, i kekahi neʻeʻana, ma a na lima i loko o ke alo o ke kino, hoʻomōhala ia.

Kupono hanu i pushups

No laila, 'oe ua ike pehea e hana pahu aku ai i-UPS. Akā, i ka ole a pau. Pololei 'ana i kūpono pushups komo ai,ʻaʻole wale nō kā lākou hana ana, akā, i pololei hanu, i mea nui, loa no ka hooulu ana o ka naau Muscle, ma ka mea pololei ole hanu hiki i ka hopena maikaʻi ma luna o laila. Kupono hanu i pushups ua: e haule ana ilalo, lawe i ka hanu nui, a me kekahi opu e inflate. Exhale mea pono ma ka Pauku loa paʻakikī o ka luna ke eaʻe. Ua mea no hoi e hiki mai lohi ma ke kino ke ola. E hoʻomanaʻo - paa kou hanu i hoʻokō 'ua pololei ole! Kēia e alakai i ka overpressure hanana, a, me ia i kaʻilihune, i ka hoʻohune mahuahua i loko o ke koko,. I loa hoopii, e hiki hoʻomōhala poino i na ipu lolo. Inā 'oe e keia kuhihewa mau, hypertension kānāwai me ka manawa.

'ano o ka pahu aku ai i-UPS

I ka lā, he mea ai nui kekahi mau ʻano o ka pahu aku ai i-ae la, kela mea keia mea o ka i mai he maopopo pahuhopu. No laila, ka poe i hanaʻoihana kaua i kahi momona a hoʻomākaukau ai-kapaia "pahū" pahu aku ai i-UPS. Inā kou pahuhopu nui - e kūkulu Muscle, ia mea maikaʻi, e hoʻohana i ka hou luluu kaumaha a me ka hana i loko o ka 8-12 Rep? Aaeei. Inā 'oe nō e i ike pehea e paʻipaʻi pahu aku ai i-ae la, a aole hana keia hookoikoi, oe e hoʻomaka me ka pahu aku ai i-ae la no beginners. I ka lā, i kēia mau mea i ka loa e like me ka ano o ka pahu aku ai i-ae la:

• Classic.
• Mai ka pā pōhaku a me nā kuli.
• No ka mea triceps nāʻiʻo.
• No ka pectoral nāʻiʻo.
• Puupuu lima a me fingertips.
• Ma ka kekahi lima.
• Pahū.
• Hoʻopoepoe.
• Ma nāʻanuʻu.
• Oppositely.
• I lalo ke alo.
• Ma kākoʻo.
• me ka paona

O ka holo ana, aia no he nuiʻano o ka pahu aku ai i-UPS, akā, 'aneʻi i mau i ka loa, he pono ole.

Pahu-ae la no beginners

Inā 'oe he paena loa ho'āʻo e hana pushups a mai e ike i ka pono hana pushups, a ho'āʻo e, akā, oe i kekahi mea mai ana, ia mea e pono e pili i ka ai-kapaia pushups no beginners. Inā kou lima a me ka umauma i loa nawaliwali, ia mea,ʻaʻole e pono e hoʻomakaʻuwī mai o ka papahele, a me ka pā. Eia pehea: oe e kokoke i ka pā ma ka hōʻemi iki huina, a hoʻomaka i ka hana pahu aku ai i-UPS. Once oe i ke Kumu e keia hookoikoi a e e hiki ke hana ia 20-30 manawa, e hiki ke hoonui i ka huina o ka inclination. Ua kau nāʻiʻo kiʻi ikaika, a me 'oe ke hana pahu aku ai i-UPS ma luna o ka papahele. He? Oaiua e hoʻomaka i ka pahu aku ai i-ae la a me na kuli, a laila OIeEOEIeAeEIIe, i piha-fledged Classic pahu aku ai i-UPS. E aʻo pehea e hana pahu aku ai i-UPS me nā kuli, lawe i ka hoʻomaka kulana like i loko o ka Classic pahu aku ai i-ae la, a laila, kukuli. E like me 'oe ke hana 20-30 repetitions ma ke ano palekana, e hele i ka panina hana o ka hoʻokō' - oe i piha i ka mākaukau no ka mea.

I hookuu, ka nawaliwali o na nāʻiʻo i loko o ka lima a me ka pahu hoʻopiʻi kaikamahine, no laila, e e maopopo pono, e hahai aku i ke ano o ka Muscle pūʻulu mea. Once oe hiki, he hana mai 3-4 e puhi ia i loko o ka Classic mana, e hiki ke hana i kekahiʻano o Ka Uluwehi O Keʻano o ka pahu aku ai i-UPS.

Ka Uluwehi O Ke wale nō o ka pahu aku ai i-UPS

E like me ka olelo mua, koke oe aʻo pehea e hana i ka pololei pahu aku ai i-ae la i loko o ka Classic kaila i loko o ka lawa ka helu o ka olelo, e 'oe ke ho'āʻo e complicate keia hookoikoi, e hōʻoi' kona laulā. Kekahi mau 'ano o ka huikau kino hiki ke hoʻohana' ia no kekahi mau hana a pololei, e hana i kekahiʻano o oaeouee aʻo kaʻina. Ma kekahi ano, ka mea e kōkuaʻoe e hana ma luna o nā wahi likeʻole o ka Muscle, no laila, e hoʻomohala i ka loa harmonious.

Pushups no kaʻoihana kaua

Inā 'oe makemake e i ka peahi o kaʻoihana kaua ia lakou iho seriously hahai ma ka hoohuli ana i kona kino i loko o ka hemolele kaua mīkini, e pono e hoʻololi i kekahi mau Classic pahu aku ai i-ae la, i mea e ke hakuloli ia e hoopii i kou manao. Kanaka 'ole i loko o kaʻoihana kaua, mea,ʻaʻoleʻoi aku ko lākou nui Muscle nuipa a. Nui hou mai i nā mea no ke kinai mea kiko'î e like me ke ahonui, a me ka ikaika ka mämä holo o ka hopena. A pau kēia mau ano i oi ma mua o kōkua hoʻomōhala alodio pahu aku ai i-UPS. Wale Pono e hana a pau pono. Oe i ninau: Pehea? Pahu aku ai i-UPS pono e hana i loko o ka helu i ka nui - a ahonui meaʻoiaʻiʻo, e ulu.

Me ka mana a me ka mämä holo o ka hopena, na mea i oi huikau. Akā, he mea kekahi hoʻololi 'ia e kōkuaʻoe i loko o ka ulu ana o kēia mau' ano. Kēia mea pahū, a ua lele komo, pahu aku ai i-UPS. E hana i kēia me ka, lawe i ka ia ho kulana like no me ka Classic pahu aku ai i-UPS. Lohi lalo i lalo, a laila, i ka ikaika a me kaʻoi neʻe pahu aku ai ilalo ma ka papahele, no laila, i ke kino ua laweʻia aʻe i luna. Ma hope o umekaumaha kino e iho, haule iho ma na lima, a hana hou i ka aʻe repetition. Pakahi aku la ia ikaika 'âlapa hou complicate i kēia' ano o ka pahu aku ai i-UPS. Iloko o ka lele pae, e pili paʻipaʻi i kona mau lima a me nā like ia paena. No hoi o Kepakailiula i ma luna o produces nui ia ma luna o ka elevation pela, no ka laʻana, elua anu u-ma ka paepae 'ole pancakes mai o kaʻauamo. Here oe e olelo iki mai hoʻohaiki 'ē aʻe ma mua o Fantasy. Jump ae la ua hoʻohiki e hoʻomāhuahua i kou pahū mana a me ka mämä holo o ka hopena. Mai Mai i poina e pili ana i ka pahu aku ai i-ae la a me ko lakou mau puupuu lima. Ka mea, e hiki e ke me ka nui loa hooikaika i kou mau puupuu lima, a e ia emi susceptible i ka puu hua palaoa.

Miki pu i kūkulu Muscle

Inā 'oe makemake e hoʻonui i ka nui o nāʻiʻo o ka poohiwi kāʻei, ka Classic pahu aku ai i-ae la oe i keia kōkuaʻuʻuku, no ka mea, i loa noonoo ole. Hoʻomaʻamaʻa kanaka mea waiwai, aole e hana 50 Rep ma 3-4 e puhi ia. Akā, i kēia helu o repetitions ua ikeia e ulu wale ka mana ke ahonui. E hoomahuahua i Muscle nuipa a, e pono e, kaomi 10-12 manawa, e mea hou hiki ke hana i kekahi repetition. Kēia Ua loaʻa ma ka hoʻohana 'ana i ka hou complication. luluu kaumaha nui hilinaʻi nui loa ma luna o kou hola. Ke kumu nui mea mea ia oe ke ole hou hana 12 repetitions. E like me ka complication, e hiki ke hoʻohana i nā pancakes mai i ka hookolokolo. Inā 'aʻole' ole i ia mau mea, e hoʻohana i kekahi mea kaumaha i mea e hiki ke kau iho ma luna o ke kua. An hana hoihoi pāʻoihana hiki ke malama i ka backpack me kekahi mau mea kaumaha. No hoi, me he koho, e hiki ke hoʻohana i ka hoalawepu mea e pahu aku ai i ko lakou kaumaha ma luna oʻoukou.

Ma hope o ka hana pahu aku ai i-ae la me ka lua, e hiki ke hana i ka mea hoounauna, akā, ma luna kūkulu pū. E like me ke k? Ko? E ia kekahi e hoopii mai ai, e like me ka noho a me nā puʻu o nā puke. Pushups ma auamo ae i ka iki hou eo ka pectoral nāʻiʻo, e like me ka ua 'ike nui, ka mea e loa' Imi 'ole i loko o ka hana, ka wā initially aia ma ka loa, ua kīkoʻo akula kulana. Kēiaʻano o ka pahu aku ai i-ae la, e kōkuaʻoe me ka mea e like ai "heluʻai" pecs, a hōʻoia i ko lakou ulu ana.

Pinepine 'âlapa lagging hapa o ka pahu nāʻiʻo o kā lākou mau luna Hoʻohana. E hana ia i ka pulakaumaka, ka mea, ua? Aeiiaiaoaony e hoʻohana i loko o kou aʻo pahu aku ai i ae la me nā wāwae ma luna o ka pedestal. Ma kēia hihia, na wawae i ma luna o kou poʻo, a me ka i kā mākou e haawe e kau mai maluna o ka luna o ka pahu nāʻiʻo.

Pahu aku ai no ka hooulu ana i kekahi Muscle pūʻulu

E like me ua oleloia, i pahu aku ai i-UPS i hanaʻekolu pūʻulu o nāʻiʻo - triceps, umauma a me ka alo delts. Akā, e hiki e ke kūikawā kākauʻana ma luna o kekahi o kēia mau Muscle pūʻulu. E hana i kēia oe wale Pono, e ke Hoʻololi 'kekahi panina hoounauna. Pololei pahu aku ai i-ae la a me ia ano o ka palapala hoʻokō, e ae oe e huki i lagging Muscle pae.

Pushups no Triceps

Triceps palena manawa hanaʻia ai ka hana ana o ka lima i ke kuʻekuʻe aku hui, a 'o ia hoʻi ia oe, e like me ka nui i hiki pono ai, e hoʻoikaika i keia aoao o ka pahu aku ai i-UPS. E hana i kēia, ma ka hoʻomaka kulana, e pono e kau mai i kou limaʻololī mua o poʻohiwi ka laula. Ka wā e hele aku i lalo, e ho'āʻo like ka nui me hiki, e kaomi i kou mau kuʻekuʻe lima kokoke i ka aoao a me ka hōʻoia 'ia ka mea, i ole e waiho ana. Lālau aʻela ia i kekahi mau repetitions me ka pololei 'ana i kūpono, oe e koke haha i ka hana i nā triceps, i mea e like mea i pono ai. Kekahi mau complicate tritsepsovye pushups me hiki ina oe i kou mau lima, i kokoke i ka poho pēnēia. Pii mai o keia kulana mea paʻakikī loa, akā, i ka hope ua loli i hookahi - kou triceps, e puhi i ke ahi.

Pushups no ka pectoral nāʻiʻo

Pectoral nāʻiʻo, e like me mākou i olelo mai, e haawi mai i ka lima ma ke kino. No laila, kekahi hoʻonohonoho, i ka pololei pahu aku ai i-ae la no ka mea pectoral nāʻiʻo, e nana aku e like ma ka hoʻomaka kulana no ka Classic pahu aku ai i-ae la, hoʻololi i ke kulana o na lima. Oe Pono ia ia e hemo lehulehu ma mua o poʻohiwi laula, a pela p ÷ haku i ke kino. Ma keia hihia, no ka pahu, e loaa i ka i kā mākou stimulation. E no hoi complicate i ka hoʻokō ', ke hoike mai i loko o kaʻaoʻao lāʻau, a hoi complicate i ka hana o ka pectoral nāʻiʻo. Nice e hoʻomōhala ia i pahu aku ai i-UPS ma wāwae, a me ka hookoikoi ma a na wawae i ma luna o kou poʻo. About ia i oleloia mamua mākou.

Maikaʻi loa aʻo polokalamu

E hana i ka loa harmoniously hoʻomōhala i nā nāʻiʻo i loko o kou kino, pahu-UPS pono mau e hui me nā kino, e like me, e huki like-ae la no ka mea hoʻi nāʻiʻo, squats no na wawae a me kihi loa i ka ahakanaka. Wale i loko o kēia ala oe e e hiki i ka Hawaiʻi ma ke ala e hiki aku akau.

Optimally, e noho ma kahi o 3-4 manawa o ka pule. Loa pinepine ia mea,ʻaʻole e pono, no ka mea,ʻaʻole na nāʻiʻo e i manawa e ola. E hoopili aku i ka a me ka hoʻokō 'enehana pono ka akau pahu aku ai i-UPS. Hoʻokokoke mai e hana nui pinepine, hana nui hanu kaʻawale hoʻi ma waena o lākou. Inā 'oe e pakele hana 20-30 repetitions i loko o ka Classic kaila, e hiki ke kuhikuhi i ke aʻo noaia.

I ka polokalamu, e ae oe i ka nui kou hoonui ikaika ke ahonui a me ka hoomahuahua i ka helu o ka pahu aku ai i-UPS hanaia. Once oe ke hoʻokō 'ia i kēia polokalamu, e hiki hou i kou mau hoa a me nā hoalauna, kaomi 100-200 manawa ma ka lālani. Inā e hoonoho oe ia oe iho i kekahi mau pahu hopu, e hiki ke hoolilo ia oe iho i ka polokalamu kū kaʻawale, ka hoʻohana 'ana i nā koi i i haawi mua.

No laila, i loko o nā aʻo kau oe i ka hana i 5 pahu aku ai i-UPS hoʻokokoke mai. Ma waena o e puhi ia e hoomaha aku 30-45 kekona. Ma ka hebedoma mua, hoʻomaka me 20 Rep no 'ia paha, a ke kiʻekiʻe o lalo i ka helu ana o repetitions i 10. A mahope iho o ia, o kela mea keia hebedoma, hoomahuahua i ka helu ana o repetitions i ka 5. Ina kekahi o na pule,ʻaʻoleʻoe ke e ka n ieaie? Helu o ka olelo, e hana i manao. Aloha hoomahuahua i ka helu ana o repetitions ma ke kēia pule aʻe. E like me ka hopena, i ka 3-4 malama oe e e hiki i ka maluhia hana 100 pahu aku ai i-UPS. A laila 'oe e ho'āʻo i ka complicate i ka hookoikoi. Hoʻokolohua, ho'āʻo kekahi mau koho, hoʻohuihuiʻano o nā workouts - a me kou kino, e pane ana i kēia 'ana o ke Muscle a me ka maikai ola.