Pumping - He aha ka mea? Ke aʻo polokalamu

Bodybuilding - Ua paakiki hana. Ua pono ka huli ikaika no ka aoao hou ma ka a, e lanakila i ka 'auhau maoli o ke kanaka kino. I ka poe pili Pumping. He aha ka mea, heaha ka waiwai i ka haʻuki makahiki, mākou i me oe i keia la, a e ike mākou. Kēiaʻano hana i ua hoʻomano hoʻohana nā ma ke kaiapili o ka hoao ana i ka 'âlapa, a iwaena o ka malihini,.

Overview

I ka liona ka kaʻana like 'ana o kēia mau hua'ōlelo' elua i pili i ka bodybuilding, hele mai ia mākou, mai ka olelo Beritania. Ua uaʻAʻole he koe a me ka pumping. Ka manawa literally unuhi like "pumping".

Ma a me ka nui, i ke ala ia mea. Ma hope o ke kaʻina hana, a e e ho'ākāka 'ia ma lalo, hiki dramatically hoʻonui i ka nui o ke koko e kahe ana a hiki i na nāʻiʻo. E like me ka hopena - Muscle pae, a lilo i ka mea o ke ao, ma na maka o na mea ulu. Ma ka nui. Akā, i kēia 'aʻole i manaʻo i nā nāʻiʻo koe ai ka wa pau ole. Inā keia he ai, a laila, nā mea a pau a puni, he oi ma mua o Dueyn Dzhonson. Ke kanawai o ka "emi ka waiwai o ke kālā" aʻole mau oi mamua o 20 minuke. A laila, e hoʻi kekahi manawa hou na nāʻiʻo a hiki i ka dute nui. Kēia manawa hilinaʻi nui ma luna o na ano kanaka o ka meaola. Akā, e like me oe hulina paha koko, he pōkole-makahiki mahuahua ma ka Muscle buke - keia mea pono i ke kihi o ka iceberg. A me ke kumu nui no i kēiaʻano hana ua noi ia, nā Pumping moe nui malalo ia. Kēia e e kūkākūkā i ka apana uuku na hope.

Pumping-aʻo: nā kumu o ke

Kū i ke kanawai i ho'ākāka 'ia ma luna, hoʻowahāwahā kona nohoaliʻi ka manaʻo pohihihi, ka mea hiki e kekahi. Pumping ma bodybuilding - he repetition o ka hoʻokō 'me ka hoʻohana' uuku paona. No ka laʻana, kahi o ka 5 Rep me 100-kg barbell 20 repetitions hana me ka 50 kg. Ma keia a kukulu Pumping kino. An nui caveat mea i kela a me keia Rep e e hana ai me kā mākou mea e like ai, a ma ka piha ikaika hawewe. I mea no ke aha la i loko o kēia haʻuki 'aukā iaoiaeii ua pinepine UAIAaIN ma dumbbells.

Me ka hele mua ia mea hiki ke haha aku i ka hopena o ke aʻo hana. Kaniak na nāʻiʻo i haha aku ka maʻalahi eha. Akā koke ia e kekahi. I ka Muscle olona, ke hakuloli i ka hou? Eia, kēlā hou hoʻokokoke e lawe mai 'ehaʻeha o ke eaʻe, a ua kauoha aku e hoʻokāʻoi? Iecaianoaaiiuo o endorphins. Penei, o ka mea e like ai o ka aʻo i ua steadily e māhuahua.

Pumping ma mua o ka maikai?

He aha Ke Pumping, ua loaʻa mai. Ano, e ka ike, ka mea kona pono. mau pono 'oleʻano nui nō:

1. Ke kākoʻo. I waena o 'Oihana he mea ia he mea like me ka "mea hoʻonani Pumping". Ua Ua hoʻohana 'ia pono ma mua o ka hana ana, a hiki i visually hoʻonui i ka nui o ke Muscle.
2. Hoʻomāhuahua ai. ʻO ka pahuhopu nui, i ka mea i hoʻohana 'ia i loko o bodybuilding Pumping - ka stimulation o Muscle ka ulu ana. Mua ua maopopo pehea keia hana, e hana mākou i ka poe uuku a hele i loko o ka'anatomia o ka Muscle olona.

No laila,ʻo ka mea, o ka mau ano: lohi a me ka hoʻokēʻai. Ke kahiko hiki ole ka pono Makuakane me ka nui kaumaha. Eia naʻe, e hiki ke hoole aku i ke hooloihi ae i stress mea. He kēiaʻano o ka olona, mea kuleana no mākou kela la i keia neʻe a me ka malama ana i ka pololei kulou. Ka poe ola, hooponopono e ku pono ana - ka mea hiki ke hoole aku i ke kaumaha wahie, akā, na hoewaa koke. Ua hele mai ia ia i loko o ka i ka ho omaulia ana o ka ikaika aʻo. Pumping ka pololei e haawe Ua lohi olona. E like me ka hopena, maoli he Muscle ke ahonui. Kēia mea, he maikaʻi ia ma luna o ka nii? Pomaikai a me ka physical ano i mau.

mńmń holo

E haha aku i loko o kā lākou nāʻiʻo, mea Pumping, pono ole wale lawe uuku hana kaumaha. Ua mea i nui, e hooholo i ke kalepa kūpono. Kēia aiao He kū hoʻokahi no kēlā me kēia meaola. Ho oholo i ka pinepine 'kūpono ka loa mea. Mākou wale Pono e pana aku au i kekahi mau haʻawina, experimenting me ka wikiwiki i loko o kēlā hou hoʻokokoke. A kālailai i nā hualoaʻa akahele. , Pili iki mai ka maikai i loko o ia mea e leie aku oe e hoʻohui i nā hoʻokēʻai a me ka lohi olona, e like me liʻiliʻi pūʻulu o nāʻiʻo i mea ole ho'ā 'ia paha i haʻahaʻa ka māmā holo. Penei kāu mea lele kaumaha e e 50% emi ma mua o ka mea i kā mākou hiki. ʻO kaʻoi loa ka helu ana o repetitions ma keia hihia nei ma kahi o 20.

Ma ke kali Tempo, hoi i kona pono. Inā kiʻekiʻe-mämä holo repetitions komo ai nui nāʻiʻo, ka mea e leie aku oe, e loaa i ka haʻahaʻa mea kaumaha ma luna o ka pale Muscle pae. Kēia AOAIAaOO mea maikaʻi no ka poe nona ka pahu hopu - e hoʻonui i ka nui o ke Muscle. Ma keia hihia, no ka hoʻohana kaumaha mea kāinoa mua 70% o ka i kā mākou. ua hoemiia A helu o repetitions a ma kahi o 10.

Pehea e Pumping e hoʻoikaika 'ana i nā hualoaʻa?

No ka poe i pono ka hoʻomaka 'bodybuilding a imi i ke ala e hana i ke aʻo hou e lauwili, e e lawe i ka hana i loko o mooolelo. Mākou hookahi mai ka walaʻauʻana rula o kona palapala noi i loko o nä hana kilokilo:

• Pumping - ia mea,ʻaʻole he pani no ke kaupaona aʻo. E optimally kūkulu Muscle nuipa oe pono e hana me ka kaumaha paona, oiai keia iaoia mea wale complements.
• No pono e kilo ma ke kaupaona ka ho'ēmiʻana. No kekahi laʻana, ina oe lua kaomi waina 100 kilograms, mai ka pahu, oe e ole kali no ka hopena o na ae la i ka nele fingerboard. E pono ai - pridelnyh hapalua haawe ana.
• ʻO ke kaupaona E e ia i ka mea, ua hiki ke hana 10-20 repetitions.
• Anei oe Pono e hoʻokokoke i ka i kā mākou quality, ho'āʻo ana e pale aku shutdowns.
• About "hoopunipuni" (jerky neʻe ma ka palena o ka mana) i loko o keia hihia ia mea pono e hoʻopoina. Na mea a pau e ia ma lalo o ka mana hoʻomalu ma.
• Mai kiʻi lōʻihi e hoomaha waena e puhi ia.

Pumping-aʻo: i ka polokalamu

E hoʻoiliʻia kēia iaoia hiki e like me kekahi pūpū. A, ma ka liʻiliʻi loa koke hana kela mea keia mea o ko mākou Pumping. He aha ka pahu aku ai i-ae la, a pau ke ike. No laila, ia mea he mau hoounauna ua ka simplest laʻana o ka hookoia ana mākou e kūkā ana i keia la. Aka hoi, o ka papa, i ka 'âlapa i ole e emi malalo o 20 repetitions no kekahi hoʻokokoke ma ka kokololio uuku ae. lehulehu kanaka he nui loa e hana i kēia meaʻano hana mua e hele ana ma luna o ke kahua, ma ka mea e hōʻike hou käne a me ka harmonious. Akā, i loko o ka 'oihana' ia Pumping loaʻa palapala noi i loko o laila,-kapa kulu-e puhi ia.

Papa-e puhi ia

Ke ae pā o kēia iaoia moe i loko o ka manaʻo o kekahi mau hoʻokokoke mai i loko o ka lalani pampingovoy ano. I ka Ia manawa ia nae i emi ma ke kaupaonaʻana i kēlā hou hoao. E ka kumu hoʻomanaʻo hou dumbbell biceps mākou hoʻokolokolo ai. E hoʻomaka me ka mea ke kokoke e ninoieo o eono wale olelo, me ka nui lele kaumaha: ma ka kekahi lima, a laila ka mea 'ē aʻe. Mahope, ua hoemiia ka 25% o ka dumbbell ke kaumaha. A o kekahi hoʻokokoke mai, akā, a he 8 repetitions. A no laila, mau manawa, ka meheu o ke kaumaha a me ka pepa mau laau la elua. No pono e lawe, mai hemo mai ma waena o e puhi ia. Ma hope o kekahi lima, a pela ia i manawa e hoʻonānea. Akā,'ō na nāʻiʻo ma ka hope o ka huapalapala loa kōkua maikaʻi e ia.

Nana e hoole kulu 'ia paha, a me ka hui mana

Ma ka hihia mua na mea a pau ua hana pono mai oukou, wale i loko aʻe mea. hoʻomaka mākou me ka uuku haawe ana, a hiki i ka hoala mai ou wahi lihi iki o ka manawa. Ua hoomahuahua ia. I ka wā o nā nāʻiʻo hiki ole ke Kumu oi aku 6 Rep, ia ka manawa e hoʻopau i ka hookoikoi. Like no ka hoʻohui pū 'ia mea iā Naha Pōhaku-kau, ka mea, ke i ke ala e ana hoʻokō Pumping i aʻo. Ka papa hana ninoieo i loko o ka mea i kēlā hou hoʻokokoke mai, hoʻololi kino. I ka Ia manawa a kowali ae i ka Muscle hakaka, no ka mea hoike, i ka extensor a me ka flexor lima. Ano he kumu hoʻohālike o ka hoʻohui pū 'ia mea iā Naha Pōhaku, hoonoho iho la i na pu i:

• Pahu-UPS me nā kuli.
• Loulou ma luna aeie , a huki i ka hoaka.
• ? Aneii o dumbbells a me ka Aha paʻi.
• Hahao aku la oia ma ka mīkini alo a me ka moe ana.
• Kūpenu iho ia i a me ka papahele, e like me na mea he nui 'ē aʻe ana.

Kupono Pumping hui me ka Naha Pōhaku, e puhi ia komo ai i hoʻololi mai kekahi kokoke i kekahi wale he uuku koena me. He mea hiki i ke aloha i ka mea i ka hana Muscle pūʻulu 'ē aʻe. I ka pau ana o ke aʻo 'oe pono e eʻoiaʻiʻo e hoʻonānea na nāʻiʻo. I ole ia, ka mea i ma hope o kekahi mau pule o nā papa, e lilo elasticity a me ka mea paakiki. No ka hoʻomaha mea loa maikai lomilomi, Hohola (ʻaʻole loa eha), a me wale i ka OE pastime.

hai aʻo

Kēia iaoia He pono no beginners e hoʻohana Pumping 'âlapa. Kona o Mānoa, he nui na mea - e lawe mai i ka mau hoounauna, akā, ma ka uuku ae kiʻekiʻe. I loko nō kona naau kupono, i ka iaoiaeii ka loa pili pono a me ka. Ma hope o nā mea a pau, ka mea e leie aku oe e hoahu ikehu ma muscular nā'aʻaʻa. Weight leho ua koho no laila, i ka 'âlapa ke hana 15-20 repetitions. Kau mai ma waena e puhi ia o 30 kekona.

Ano, e hele ia ma pehea e hana Pumping, a pehea e hui pu iho la ia me ka mana papa. Kēia iaoia Ua pio ka polokalamu ma akea ana i waena o 'âlapa. Kona Mānoa, he wahi puni hoʻi: ikaika nooaai? I ka hebedoma alternating me Pumping-pule kau. Ma kēia hihia, na nāʻiʻo ka mea,ʻaʻole overloaded a i manawa e hoʻonānea, i mea nui loa ia no ko lakou ulu ana.

ka hopena

I kēia lā ua aʻo mākou i ka pā like o na notions like Pumping i keia kulu hoʻonoho. A me ka mea hiki i ka hui pu iho i kēia mau manaÿo i loko o kona huakaʻi i ke kai aʻo. E hoʻokō maikaʻi i nā hualoaʻa ma ka bodybuilding, ia mea pono e 'ē aʻe ma waena o ka ikaika aʻo a me ka Pumping. Ka maikai a punahele hoounauna mea,ʻaʻole e pono ke kālā līkaia no. Ma hope o nā mea a pau, bodybuilding nui noniakahi kokoke loa i kahi a me ka ho'ānoʻole kuanaʻike ma luna o kā lākou mau haʻawina. Ma ia he hihia e e e hoʻomōhala i nā ʻano o ka Muscle'aʻaʻa. A me ka hopena e e maikaʻi loa.