Helu mahina aʻo polokalamu, ia mea nui, e lawe i ka mooolelo nui aʻe: ke kanaka kino puʻipuʻi, Hawaii,ʻai, kiʻekiʻe o ke aʻo, e like me ka mea no i ka mea i hooholoia, e hana i ka hookoikoi. Nānā 'ole o ke kumu o ka hana ana i hoʻonohoʻoukou i'ōlelo huna loa ke kaupaonaʻana, ka hoʻoikaika' ana Muscle kokua ia, mahuahua ikaika a hou ōhumu, i kekahi polokalamu aʻo e hoʻohui i ka moʻo o ka walaʻauʻana kino, e waiho ana i ke kahua maikai physical 'ano o ke kanaka, e like me pahu aku ai i-ae la, huki-UPS, lunges a me squats. Ia e pōmaikaʻi ai, a e hiki ia ia ka poino, e ia i ka hope mākou i noʻonoʻo i loko o kēia 'atikala.
Squats ae oe e lńkou mau Muscle hui o na wawae a me ka hope,? Ienoai ōhumu, a ina e hana maikai, he hoʻonui i ka malama ana i ke kino a pau i ka maikai shape, a ina e hana na squats i ole kaupaona. No na kanaka, ka mea hookauwa me ke kumu pono no ka hana ikaika kino me keʻano o nā pūpū, oiai squats e kōkua malama i kou huahelu Slim a me ka hale kalapu no i ka wahine. Squats i paʻa - ka mea hiki ke hana me ka piʻi wale 'âlapa' ole inā pilikia ka haumāna he bodybuilder. Ka mea hiki ke hana me ka iwi, ka hana ana wale nō ma ke kau paona ana o kona kino iho, a me ka okoa kaumaha - mau hipuu, paona, dumbbells a me ka barbell, pela no oe ke koho i kekahi e haawe i mea pono no kēlā me kēia kanaka. I ka nana aku la au mai keia wahi i loko o ka squat, kā lākou mau pono pū nō ia e C. Brewer, a ahuwale. Naʻe, ka mea e hoi e hōʻike 'ia i ka mea hiki ia ia ka poino i hiki ke hana i kēia hookoikoi.
Ma ka waena o ka hope kenekulia ka mea, ua i lehulehu na hopena o ka haʻawina i squats i nā palapala. Lakou i manao e alakai i ka poho i ke kuli ami, Hohola i ka tendon, ma ia e alakai ana ia i kaʻeha ma nā kuli. Kēia ka waiʻona ma ua alakai aku ai i nā mea he nui wale coaches keia hookoikoi Ua loa hoʻokoe 'ia mai aʻo papahana. Eia naʻe, ua hōʻike nui nā haʻawina i squats aloha ia i ke ano o ke kuli mea i oi ma mua o ka mea i kela la e haawe lawe ia e na mea ola kanaka. Ka mea wale nō ka mea, e halihali i ka manaʻo - squats i contraindicated no ka poʻe mua poino kukuli, a ina o ka hooko ana o ka hoʻokō 'ka mea pili i ka pono o ka eha. No ka mea'ē aʻe, ae hana i na squats, na pomaikai, e hiki oi kekahi e hiki poino. Mākou mea e kamailio e pili ana i ka poe i hana squats - kēia mau kino e e hana wale ina oe i hoʻomaʻamaʻa ano nāʻiʻo o ke kua a me abdominals , a ma lalo o ka hooponopono ana o ka hoao ana i ka kumu aʻo i loko o ka hale haʻuki, paha wale, i me ka hoʻohana 'ana i nā ipu, e like me, no kekahi laʻana, bandages squat. Houses na kino e,ʻaʻole e hana i loko o kekahi hihia.
Ma pōkole, E e hana i ka "pono" squats ma hope o ka maikaʻi mahana mai, ka malama ana i kou hoʻi pololei, wawae -'ūhā mua-akea ma ke kaʻawale, a kuʻekuʻe - kaomi ai i ka papahele. Inā 'oe wale hoʻomaka e pāʻani haʻuki, laila kūlou iho haʻahaʻa lawa ai i kou'ūhā lilo laua i ke kahua, a ina aole malalo ia. I ka wā o ka hoʻokō 'mea nui mea ole pehea hookeai, a pehea he nui, ua noho-ae la oe i hana, akā, pehea pono e hana ia. Inā 'oe e hahai i kēia mau koi, ae hana i na squats, oe e e hoomakaukau ia e pōmaikaʻi ai. Inā 'oe u discomfort a me kaʻeha i loko o kou kua a kuli, lawe i ka wanaao ae no kekahi mau minuke. Inā kaʻeha e ana i ka ia la ae, kukakuka i kou kauka. Na ka papa kuhikuhiE mea - e malama i kou ola, a me ka mea e uku aku iāʻoukou i loko o ka ia!