Pehea oluolu e EII ni i ka pectoral nāʻiʻo ma kona home?

Ikaika umauma o ke kanaka,ʻo noonoo ma ka uku hapa. Ua nana like kilakila, e like ma lalo o kā lākou mau kapa, a me ka ia. Maoli ai, i ka nani o kona umauma pono mau hana, e malama ia ma ka maikai ke ano.

Ma kēia rula, i kela kanaka keia kanaka i nui o ka manawa, e kipa i ka hale haʻuki e EII ni i ka pectoral nāʻiʻo, akā, i ka mea i kumu e hoopoina no ia loa, no ka mea, e hiki ke hana i kekahi lākou o nā kino, a ma ka hale.

Pectoral nāʻiʻo pili 'ole i loko o kekahi mau hana a na kanaka. Kēia muscular lāʻau koena, no laila, i ka noho ana o ka thorax max hilinaʻi nui 'ana iloko o ko lakou mau lima. Nō hoʻi, i kēia pae ana o nāʻiʻo kākou i ka hookiekie ana, a haliu ae la ia ma ka hookolokolo, e hookuke lima, a pahu aku ai-UPS.

Men ka pectoral Muscle mea o ka nui laula, no laila, ia ninoaaeyao he nui ele ele, i mea no ke aha la ka mea pono e hooikaika i loko o kekahi mau kī aoao. He nui na ano o ka hoʻokō 'ana nona ma ka hooulu ana o kela a me keia wahi o ka pectoral Muscle.

Pinepine na kanaka ka poe i makemake e EII ni i ka pectoral nāʻiʻo, alo i ka pilikia o ka haoʻa? Acaeoey. No ka mea, o keia, ma laila e e "wahi i wāhiʻia" ma nā wahi a pau o ka Muscle o ka mea liʻiliʻi loa ke kino. Aia nō kekahi rula, nānā ana oe e pakele i kēia mau pilikia.

1. I ka lehulehu o ka mamao ma waena o nā lima-ae la, i ka nui 'ole i ka pā hapa o ka umauma Muscle. Malihini, e ole koke puliki i ka hookolokolo, i na mea kaua hohola ākea, ka mea e e lawa, e hoʻokaʻawale iā lākou iki lehulehu ma mua o poʻohiwi ka laula.
2. Ka mea kiekie oia e hoala mai i na lima iloko o pushups a me ka Aha kaomi, i ka oi ana o ka pauku kiekie o ka pectoral Muscle. More ma mua o nā kānaka pinepine, oia hoʻomohala i ka mea uuku, no laila keia hookoikoi ka loa nō hoʻi e hookomo ma ka i koho laulā.
3. Inā 'oe e huli, e EII ni i ka pectoral nāʻiʻo a me ke kōkua o ka pahu aku ai i-ae la, e ho'āʻo e iho like haʻahaʻa i hiki ai i ka papahele, ia mea pono i nā wāwae he he uuku kiʻekiʻe ma luna o kona poʻo.
4. Watch mai no ka hanu. Ke exhalation e mākaukau kaua i loko o ka i kā mākou hana, a Inhale i hoʻomaha wale. E e mālama i kēia rula wā lawelawe i kekahi ikaika aʻo.
5. Mai poina i nāʻiʻo pono koena. Me ka ikaika physical exertion nāʻiʻo hiki ole hoʻonānea no ka lā hoʻokahi, no laila, e lawe i ka liʻiliʻi loa o ka lā. Inā e pili ana e pili ana i kaʻeha ma nā nāʻiʻo ma hope hoʻokō ', mai hopohopo, regular hoounauna e höʻike aku oe i keia manao.

He nui nā kanaka kahaha, " Pehea e kūkulu pectoral nāʻiʻo ma ka hale"? Aia i ekolu ke ano o ka pahu aku ai i-ae la, a e hiki wawe ka hana ma ka hale.

1. Normal pahu aku ai i-UPS. Kākauʻana e waiho ana, na lima, e kau i ka apana uuku na lehulehu ma mua o poʻohiwi laula, kino pololei, hoomaha aku i ka papahele me na manamana wawae, kuʻekuʻe Hoopaa iho la. Mālie lalo iho i lalo, a laila, ho opa ao straighten i na mea kaua. Ma muli o ka physical hoomalolo ia, e hiki e he okoa ka helu o ka olelo, e akā, ke kumukuai o ka ho'āʻo pono e ka hopena i loko o 3 e puhi ia o 20-30 repetitions.
2. Mau wāwae ma luna o kona poʻo. E ka ikaika noho e ku paa ana ma ka papahele, koena i loko o kona mau wawae, i na mea kaua hoʻoponopono ai i ka apana uuku na lehulehu ma mua o poʻohiwi ka laula. Omaka pahu aku ai i-ae la, ka malama ana i ke kino pololei. Kēia hookoikoi - i ke kumu no ka poe e makemake ana i ka pono EII ni i ka pahu nāʻiʻo poe.
3. Kona. I ka pectoral nāʻiʻo i maikai ke kino, e pono eʻoiaʻiʻo, e hana ikaika kino, pahuna ma ko lakou hohola ana. 'ōpā'ō ka loa oluolu e hana: lawe i ka mau o ka noho, a kau i kou lima i loko o ia mau mea i loko o ke alo iki lehulehu ma mua o poʻohiwi a me collarboneʻilikai. E kau mau wāwae ma luna o ka puneʻe. Loa ka pono, ina kona kiekie, ua oi aku ma mua o ke kiekie o ka noho. Ua e, hohonu poho iho, a haha aku oe i ka hōʻemi iki eha ma kona umauma. Kēia lepa i e hohola, a e laila ulu na nāʻiʻo. Ma ka Exhale, straighten i kou mau lima koke. 4 E ka mea e pono ai kokoke loa i kahi. Ka helu o nā repetitions hilinaʻi nui ma luna o kou hola pae.

No ka poe e haʻohaʻo ai, "pehea e kūkulu umauma nāʻiʻo hookeai," mai poina e pili ana i kaʻai a me ka hooluolu malaila. Wehewehe pū mai i loko o kāu kela la i keiaʻai hou kumuʻiʻoʻai: me ka waiū, ai, ai hua pisetakia, hua paha, legumes. Mai poina e pili ana i na hua a me kiliala. E waiho i kou nāʻiʻo e maopopo hoʻonānea, i ole ia ka mea e ole e hiki ke hoakaka hoʻomōhala.