Pehea e a kowali ae i loko o ka hale, a ina paha o ka nii lako a pan e pono ai no keia?

Ma ka nani moe o kela inflated kino, akā, komo i ka hale haʻuki mea,ʻaʻole e mau ana i loaʻa, nā ma ka manawa, a me ka waiwai. Ma keia hale, he mea ka manawa, e hookaawale i ka hola i ke kula. Inā 'oe i kekahi mea hoʻomaka, ka mua mau malama ia mea hiki ke hana ole i nā lako e, a laila, i ke pana aku au i ka uuku, a me ka maikai result e ole e. Kēia. pakahi aku la ia oiaio no na kanaka.

No laila, pehea e a kowali ae ma ka hale me ka haʻuki lako a pan.

Pushups. O ka luna 'hoounauna, ina oe e hana ia pololei. Ka loiloi mua kūlana uaʻike i nā mea a pau. Ka mea, Ua makemake i kekahi hou kanaka e hahai mai ana, a hahau mai ia i nā wā koke nō. 'Aʻole i' ae 'flexure paha anuenue o ke kua. Poho pono e pololei horizontally me haʻahaʻa i hiki, kokoke no i ka papakü thorax. Ke ole e komo wale i loko o ka hanana i ka helu o ka repetitions mea nui.

Abdominal kino. Here oe pono ai ka mea a pau luna 'e hana mai a pau o na nāʻiʻo. ʻAʻole mākou e helu i ka ike kino, i nā olonā, "'ūpā", nā wāwae ala i loko o ka moe ana ia kulana, a no laila, ma luna o. Online oe e huli i kekahi wahi lihi iki o ka wikiō Aʻo i ÷ ike i keʻano hana.

Squats. Inā 'oe aole oe i ike pehea nakachatsya ma ka hale, e hoomanao i ka mea i pono, e lńkou i ke kino holoʻokoʻa, aole i mua o kona kanaka māhele. Me ka haawe ana, na mea a pau, he mama, akā, e makaala i kou kua a me ka lawelawe i keʻano hana. E mālama i kou hoʻi pololei, i nā kuli e ole nei iluna ma kela aoao o na manamana. Loa hohonu squats ka mea,ʻaʻole e pono, no ka mea, oe e huli i ka pane ana i ka ninau o ke pehea e a kowali ae i loko o ka hale, aʻaʻole i poino.

Mākou e huli i ka haʻuki lako a pan. No na kanaka, ka mea ma luna o mea,ʻaʻole lawa ka hoounauna. More kaʻoi loa, ka mea hiki ke hoʻohana 'ia e mālama i nā nāʻiʻo i loko o maikai shape, akā,ʻaʻole like me ka kumu aʻo.

No laila, ka hoʻoponopono i ka pilikia o ana i ka a kowali ae ma ka hale, noonoo i kekahi manaʻoi hāpai 'ia no ka āpana o ka lako a pan.

- ka Aha hookolokolo a me ka Aha, e hana kino me ka dumbbell. O ka holo ana, he nui ka poe e hana ana i ka 'ole o nā pā holoi, akā hoʻololi i ka huina o ka inclination ma keia hihia mea hiki ole. Akā, e hoomahuahua i ka haawe ana ma ke kaomi, oe i ke ek'ki i ka Aha.

- Dumbbells. Maikaʻi Lolina me collapsible paona, no laila, e hiki ole wale leha kaumaha paona, a no ka loaʻa i ka nui kau, e hoʻomaka ana me ka haʻahaʻa kaumaha a me ka loa me ka nui, impractical. A me ka makahiki i kēia mau dumbbells mea e mau loa ana me lawa.

- Rod. Kēia ipu mea koho, akā, i loko o ka wā e hiki mai 'oe i pono e kūkulu i ka pectoral nāʻiʻo, i na mea kaua a me ka hope.

Ma ke ala, e kowali ae hoʻi i loko o ka hale me maoli, akā, no keia hemahema e pono ai mākou i ka dumbbell a me ka barbell:

Hahao aku la oia dumbbells i kona'ōpū a me kekahi lima. Initially, hana hoʻokokoke kekahi lima, a laila, i koke aku i ka lua, me ka haʻahaʻa. I ka pono o keia me ka i loko o ka ikaika hawewe nui o ka neʻe, ai ka latissimus hana pono.

Hahao aku la oia koʻokoʻo i ka'ōpū - keia mea kekahi o na kumu o ke kino no ka latissimus dorsi. Ke kokoke mua mea e hana hapalua pae'ōnaehana kaumaha, a mea he mehana-i. E hoʻomaka ana kūlana - Lena nō hoʻi, kuli iki manao.

Huki mai i ka hookolokolo laulā loaʻa i kou umauma. O ka holo ana, i ka papamoe kī ma ka hale mākou e i loaʻa, akā, he mea pinepine e kokoke ana i ka Playground. No ka hooulu ana o ka hoʻi nāʻiʻo - Ua maikaʻi. Inā ua hāʻawiʻia iāʻoe i ka hoʻokō 'wale, laila, e hoʻohana i ka hou e haawe.

Mākou iki nānā i pehea e a kowali ae ma ka hale. Mai ka keia ka mea, ua ike i ka hopena hiki ia me ka 'oihana lako a pan. Ma ka hopena, ua hiki wale hoʻokomo i ole aʻo i ole ia me ka pono kino, no laila, uku kokoke noonoo i keia nuance.