Lima kino me dumbbells no ka wahine - pehea e hana ia?

Kino me dumbbells i ka lima - no ka wahine o ka loa ka hoʻokō ala e kūkulu nāʻiʻo a me ke kahua o kona kino iho. Mai ia mana e haawe hoonui ae i ka mau physical ana a me ka paipai 'ana i ke kaumaha o ka ho'ēmiʻana. Hoʻokahi hola o ka aʻo me keia me ka lako a kuni i ka 400 calories. Me na dumbbells oe ke hana i loko o ka hale haʻuki, a ma ka hale. Weight dumbbells no na wahine e e liʻiliʻi - he i kā mākou o 2 kg. Kēlā me kēia hookoikoi ua hana ia me ka mea e pono ai ke helu o repetitions. Eia hou, malalo iho o ke regular aʻo i loko o nā wāhine hoʻoikaika 'ana i pūnao, ola, ikaika iwi a me ka pale osteoporosis.

Lima kino me ka paona no ka wahine, ua loa maikaʻi kēia. Ikaika, kekahi kime pāʻani wahine ua ikaika nui ae emi paha ia e poino, ka mea, Ua ikaika, aʻaʻole paha ia e kaumaha lakou.

Lima i hana ia me dumbbells no na wahine

Mākou e kaumaha aku i ka He kokekau wale huahelu:

1. I ku ai e noho ana ka pono, e huli, e lena i ke kuʻekuʻe aku me ka dumbbell, i ke kino nele he uuku ka lń i mua. Ke hoʻokō 'Ua hana no elua i ekolu minuke, poho mai. E hana hou i ka mea ia mea, e malama i kou mau lima poho ia.
2. Ma ke kū wahi oe e hookiekie mai no oia i kou mau lima me dumbbells, a lawe mai ia ia i na poohiwi, a me ke kuʻekuʻe aku e e kuhikuhi i. E hana hou i ka mea ia mea, wale e hoike mai i loko o ka lima o na aoao elua. Kekahi kokoke mea, e mau no ma ka liʻiliʻi loa hoʻokahi minuke.
3. Ma ka noho ana kulana a ku me ka lima i na mea kaua ma na aoao a hiki i kona i kou mau kuʻekuʻe lima, a ho'āʻo e lawe mai ia ia mai o ke poo.
4. No keia hookoikoi oe, e pono i ka noho a ka Aha. Hilinai kekahi lima ma luna o ka hale hānai holoholona wawae, ka mea'ē aʻe me ke dumbbell e kau ia. Squaring o kona mau poʻohiwi, e pono e Exhale, hoala mai i kou lima ma kou umauma kiʻekiʻe ma luna o ka hanu - kulu. One kokoke no kela a me keia lima ninoieo o umi repetitions.

Kino me dumbbells no ka wahine i na mea kaua a me nā poʻohiwi

Haʻi'ōlelo i kekahi kino e Komo i ka'ūhā mua a me ka puhaka.

1. E ku ana hoʻopapakū, ia mea e pono ke lawe i loko o ka lima o ka dumbbells a e ia hoohelelei iho. He mea pono e hoala, a malalo o ka poʻohiwi wale.
2. E kalele ana i mua, me kona mau lima me ka haawe ana oe pono e papa ia. Hana ma ka lima hoala ana i ka aoao, hoʻi i ka mea ia manawa e ole e straightened.
3. Ku pololei me ka mau wāwae ma ke kaʻawale, a paa lima me ka paona ma ka lalo, ia mea e pono lena nā kuʻekuʻe lima, a hooku ia no ka milo.
4. I loko o ka vertical hoowalaniaia iho au me ka wahine hemo la mau lima i loko o ka lima, e hana kuʻekuʻe aku flexion me summing i na lima a hiki i ka pahu.

Lima kino me dumbbells no ka wahine "Palani squat" type

No keia hookoikoi, e pono e ku i ka pololei, a kau i ka wawae ma ka 50-60 knm. E dumbbells, a hoopaa ia ma ka umauma pae i loko o ka aoao lima. E ka hanu, e pono e ae iho ilalo i ka papahele no laila, i ka uha mea ia laua i ke kahua hahi. Ma hope o exhaling kino straightens. Ma kekahi kokoke e hana 10, ua noho-UPS.

Lima i hana ia me dumbbells no na wahine: manaʻo kōkua a me nā paena

• regular hoounauna E komo no 3-4 workouts no ka hebedoma;
• e hoohana i ua mālamaʻia ma ke kali iki mai me kekahi mau mana o ko lākou mau neʻe;
• waena o aʻo koi 'ia e lawe i kekahi lā aku;
• hoʻokāʻoi haawe contraindicated i loko o ka poʻe i hana eha iaʻi mai kiʻekiʻe ke koko;
• i hoʻokō 'mea maikaʻi, e pili ana i ka polokalamu pela papahana.