'O nā hana ma'amau i loko o bodybuilding

I kēia manawa, ke nui nei nā kānaka e ho'ā'o nei e loa'a kahi nani, nani a me ke kino. 'O ka'oi aku,'oi aku ma mua o ho'okahi makahiki o ka ho'oma'ama'a'ana i nā mea'ai, nā mea'ai pa'akikī a me nā lilo nui no ka'ai pono, nā mea hāmama a me nā mea'ē a'e. E ho'olale'ale'a mākou i kēia'atikala i nā ho'olimalima,'o ia ho'i, e ha'i aku mākou iā'oe e pili ana i nā hana ma'amau i ke bodybuilding, ko lākou kumu a me ke'ano o ka ho'okō. "Base" - he hanana ho'ona'auao kēia e pili ana i nā pū'ulu pu'upu'u i ka manawa ho'okahi a me, ma ke'ano he kaulike, ua hana'ia me nā kaulike free. 'O ka'oia'i'o,'o kēlā me kēia pā'ani he mea nui ka ikaika, ka ho'omanawanui a me ka'olu'olu, akā,'o ke bodybuilding, e like me ke kūkulu'ia'ana o ka pu'upu'u o ka muscle, kahi ki'eki'e loa.

E ho'omaka, ho'omaka paha, me ka ho'olālā'ana ma nā mākau. 'O ka papa mua o ka papahana,'o ia ka papa hana papaha. Ua hoʻokō 'hana mai loa pono ke pectoralis nui Muscle, e like me haʻalele no ka triceps a me alo mea ulana lole aaeuoa. Ma waho a'e o ka papahana, aia kekahi mau koho'ē a'e no ka ho'okō'ana. 'O kēia mau pūnaewele e ho'okomo'ia e ka'ōpili li'ili'i (e'oi aku ka ikaika o nā'i'o i loko o ka'ōpū), kahi papa hana pālua, kahi papa ma luna o Smith, a me nā mea'ē a'e he nui, ma ke'ano o ka ho'oili i kekahi mau wahi o kou kino. No kēlā me kēia'ano o ka ho'ololi'ana i ho'ohana'ia, ua like ka ho'ohana o ka hana.

Pono mua'oe e ho'oha'aha'a i ka pahu i lalo o kou umauma. I kēia manawa, pono kou mau ku'emaka e ku'una i kekahi i kekahi. Mai ho'ēmi iki i'ole e hāpai i ka pā, akā, makemake'ole ka lohi i ka hana. He maika'i ke koho i ke kūlana ha'aha'a a hahai i ka hopena o ke ala. Pono'o Hvat e pili i ka ho'okō. Ma waho aʻeo ia ka Aha kaomi, walaʻauʻana kino ma ka bodybuilding a me nā kūpenu iho ia i, a i hana mai pono pectoral nāʻiʻo a me triceps. 'O kēia ha'awina i'ike'ia paha e nā mea'ē a'e a pau mai ka hale ka'a a papa kula paha. Hiki ke ho'okō'ia ka hopena nui me nā pale-ups me nā mea kaupaona, e hiki ai i nā'ōpū ke ulu nui a'e.

A laila, e hana mākou ma nā mā o ke kua. 'O ka "kumu" i kaulana loa he mea make. Hana'ia kēia hana me ka'āpana algorithm:'O ka mea hana ke hele i kahi kū'oko'a kokoke i ka pā, kahi i pale ('oi iki ke'ano o ka hō'ailona,'a'ole i'u'uku), e ho'oha'aha'a i ka pā i ka papahele,'oiai e mālama pono ana ('OHE! 'O ka hope, me ka ho'ohui hope'ia, ho'ololi a ho'okū i kahi kūlana.

Pono e'ike'ia he'oi aku ka nui o nā koho no ka ho'okō'ana i ka mea make e'oi a'e ma mua o ka pae o ke ke'ena. E helu i ka loa hanohano: Classic deadlift, i ua e hana ana i ke olonā i nāʻiʻo o ke kua, a no hoi e loli ai i ka trapezius a me ka uha mua nāʻiʻo; make, e huki like, a me ka Lomania hou "sumo", a i ka hopena nui ma luna o nā nāʻiʻo o ka uha a me ka uha mua me ka a pau. Ma waho a'e o ka make'ana, i ka "kumu" ma hope o nā mea huki (ke po'okela - no ke po'o) a me ke ko'oko'o ko'oko'o ma ka pali.

'O ka mea'ē a'e, e hele i nā hana ma'amau i ke bodybuilding no nā lima. 'O ka nui, he mau pū'ulu o nā māmā lima, i waena o lākou biceps, triceps, deltas a me nā lae. No nā'ōpū,'o ka hana ho'okūkū ke ku'i'ana i nā lima me ka pou kū. No nā'āpana - French press bench. A eia ka mea hope, no ka mea, e deltoids e he nui hoounauna koa ahakanaka. Ke komo nei nā māla i nā hana'ē a'e, a no laila hiki iā'oe ke ha'alele i kā lākou "pāhū".

I ka la mahope, e ia i ke kumu o kino i loko o bodybuilding i loko o ka uha nāʻiʻo. A hele mai nā'āpana i mea e kōkua ai,'o ia ho'i, me nā wāwae, ke kaumaha i nā'i'o o ke kua, a me ke kino holo'oko'a. 'O ka ho'olālā e pili ana i ka hapa nui loa, a no laila pono e hahai'ia me ke'ano kūpono. Ma ka lawe'ana i ka wahi e ho'omaka ai a me ka pa'a ('oi aku ka nui ma mua o nā po'ohiwi), hiki i ka mea'ale'ale ke kau i ka lā'au ma nā'anau trapezius, a kū pololei, e ho'omaka iho e moe mālie, e kūlou ana kona kua a pololei. Ma hope o ka hopena i kahi i kū like ai me ka papahele, ho'i ka 'elele i kahi kūlana. Ma waho a'e o nā pā'ani no nā wāwae, pono ka hopena a me ke kaomi o nā wāwae.

Ma ka hana pono'ana i kēia mau hana, hiki iā'oe ke loa'a nā hopena maika'i. No ke kōkua'ana i ka holo wikiwiki'ana i nā hualoa'a e makemake'ia e hele mai i kahi'ai kūikawā, e komo pū kekahi mea'ai a me ka ho'ohana'ana i nā mea'ai (pono, geyner, amino acids, creatine), a me nā steroid ahonicbolic. 'O ka mea hope loa e ho'ohana wale'ia e ka po'e makemake maoli e ho'olako i ke bodybuilding o ko lākou ola a pau, akā,'a'ole i ka mea aloha.