Street workout - kēia ... alanui workout: me ka polokalamu

A hailona ana o kanaka o kekahi makahiki pūʻulu e noho ana i loko o ke kālā no nā kūlanakauhale, eager e komo ma luna o ke ola i ke Aloha Hawaii. A physical ha awina o kekahi o na ki nui i ke kōkua loaʻa ai i kēia pahu hopu. I waena o nā kiʻina hana likeʻole o ka ho okumu ana o ke kino ola a me ka nani ninoaaeyao i kūikawā wahi alanui workout. He mea nae kekahi o ka loa hanohano alanui sport i ka manawa.

He aha ka ka pā like o ke alanui workout

Inā mākou e nānā i ka waiwai o ka makahiki ia iho, e pono ke kūʻai 'ana i kumumanaʻo i ke alanui workout - keia foxmike aʻo. Kona Mānoa, he wahi e hōʻoia 'ia ka hana o ia me kona mau kaumaha wale nō ma keʻano o nā haʻuki? Ieaoa (papamoe laau ki, ia laua i mau laau ki, etc.) ke ao o waho.

He waiwai 'ana i kumumanaʻo o ka mea i hiki ole i ke alanui workout e kapaʻia he piha-fledged sport, e aho, ka mea, o ka olelo o ke alanui hola. Oiai keia mea, aole ia i hiki ole ke ana o ka lahui kahua kolepa o. Inā 'oe e lohe i nāʻano o ka ulu ana o ke alanui workout ma ka hiʻona a puni ke ao nei, ua hiki pakele kuhi i kekahi manawa ma hope,ʻo ia nō e kauoha aku ike me kekahi o nā haʻuki.

Pono o foxmike workouts

Street workout - keia mea he lākou o nā kino, aʻaneʻane eliminates ka poino nui, he pono ole i ka kanaka e hana me ka paona. No hoi, ua papa e loaʻa i ka mea ka mea komo i ka anuu i ka hookolokolo, mau papa noho, ana papamoe, a me ka vertical na alapii a me na kaola.

alanui workout New eliminates naau overload a me ka hana pilikia oihana mua o ka ikaika aʻo. Ma kekahi, ia minimizes i ka pilikia o ka spinal eha i loko o ka hale haʻuki ma ka hewa 'ana i kūpono, no ka laʻana, squats, i ole uncommon. E like me kekahi o ka pono o ka olelo ana o physical aʻo like me ka alanui workout, e hiki i hoʻokohu 'ia i ka nani i lawa ka hana ana,' O ke kaulike kūpono 'ana o ka pūʻuluʻano o nāʻiʻo, he nani panorama, a me ka noteworthy kardioeffekt.

I ka moolelo o ka hanana

Initially, alanui workout, kino i ke ano o papa ma maʻamau wahi me ka hoʻokō 'ia hoʻi, hoʻomohala ma Amerika. I nā mea hou i ka mea mua nui hoike ana o ka US foxmike workouts hiki ia i ka hoʻomaka o ka makahiki 1993. I keia manawa, ke West ua ulu laina o ka hana, ikeia like Calisthenics. Ke ae pā o kēia mau kino i ka hana wale nō me kā lākou mau kino i kaupaonaʻia.

Aie i ka mea i loko o ke kakahiaka nui 2000s, ua lilo nui aku ho'āmana i ka Internet, ike, e loaa hou i ka houʻilikai. Kēia, ma ka huli, ae i ka poʻe e noho lā ma ka Moscow e aʻo e pili ana i ka hana ana o 'Amelika poe kanaka, a, e lawe ia i ka moʻomeheu o ka holumua ai physical? Acaeoey. I loko o kēia wā, ka mea, ua lohe laulā haawi wikiō i hōʻike mai iā ia i ka papa oʻApelika Waena-American kânaka foxmike workouts. Me ka Poeikohoia o ka wa opiopio haʻuki i kakaʻikahi kilakila nāʻiʻo a me ka hana luna 'kino ma ka mau Lūkini lehulehu leho. Kapa i kēia mau wikiō ghetto workouts. Ma hope, ua increasingly hoomaka kēia mau wikiō e kakau i ka Street Workout (Street alanui workout).

E like me ka hiʻona o keia wahi o ke alanui sport ulu, ka mea, hoomaka ae la e hele mai punaewele, a i ua wale nō hoolilo i ke kumuhana o ke aʻo i loko o ka wehe-ea wahi hōʻikeʻike. Eia, e hoʻomano hoʻohana like eiiieaenu o kino ma na alanui o ke kahiko Soviet Union, a lawe mai i loko o ka mooolelo maikai loa o 'Amelika nā kiʻiʻoniʻoni. E like me ka hopena, alanui workout ua liloʻaneʻane poe hanohano i loko o ka Moscow'āina ma mua i loko o ka United States. Official Workout hoʻololi i ka pakiko-ao ao waihona iloko i ka 2008. It E e hoʻomaopopo i ke kahua o ka moʻomeheu o ka alanui aʻo i alakaʻi ai a me ka dzhimbarr. Kēia Colombian sport, a hoʻohana i ka ia loina like i loko o ka alanui workout.

Kind o foxmike workouts

I loko nō o ka mea i ka hamama-lewa papa i kekahi o Mānoa, kekahi oko ao ma na pono a pau o likeʻole i nō ma laila. No ka laʻana, he pololei alanui workout nā kino ma ka laua mau laau ki, a me papamoe bar. Ke kino i loko o kēia waihona, i ka mana o ke alanui gymnastics ua mau hōʻano hou 'ia, a me ka mea kahiko Hone i ka oo.

Me ka pili ana i ka ghetto alanui workout, 'aneʻi i ke kākauʻana mea ma luna o ka hoʻomaikaʻi mana hana ana, i hoʻohikiʻia ma ka hoʻoulu i ka helu ana o repetitions. Ua ia i helu i ka manawa a ma ia, e hana i kekahi kūpaʻa kino, no ka laʻana, hoʻopunipuni i ke kino i loko o ka loa paakikiʻoihana ma ka noi o ka nui hana. IeAUPIIe, IAa IO, kânaka o keia wahi ua hoʻohana 'ole wale i ka papamoe ka hoaka a me kaʻike mau pūpū, akā, i nā pou, a me kela vertical a me ka papamoe, surfaces.

hou? ueo

Aia subnapravleniya foxmike hana i oko mai o ka Classic alanui workout workout iʻeleu ma keʻano o hoowalania iho ai i, ka mana ioaaeia, e hele ana a me ka bouncing ma luna o kona mau lima, e like me na mea he nui 'ē aʻe' ole-maʻamau kino.

Me kekahi koho kuhikuhi hiki e hooponoponoia ia mea, ma luna o Workout dzhimbarr (Gimbarr). Kēiaʻano o ka iwilei Colombian gymnastics e e noʻonoʻo me ka hookaawale ana. Fans o ia aʻo mea pono e kālele ana hou ma agility, a kohoʻia, e makemake ana ia ma mua o ka mana holo 'awelika. Ua mea waiwai 'ana i kumumanaʻo i na mea he nui o na kino dzhimbarra pilikia a me ka pinepine hana me ka lawe o ka lapaʻau.

Program. alanui workout

E like me ka moʻomeheu o ka alanui aʻo i lōʻihi ua 'Imi hana i loko o ka Moscow aina e, no ka manawa e hiki ke' imi i ka puu o ka okoa e puhi ia o ka hoʻokō 'ana i ka papahana no ka hana i ho'ākāka' ka pale kaua hoolohe mai. Inā mākou e kamailio e pili ana i na Classics o ke ano moʻokalaleo Ke, ka mea i ano e kahińuli i kekahi mau kī oihana mua i e i ka iwi kuamoo o ka pa gymnastics:

- "moana lipolipo";

- "huli";

- "ihe";

- "Prince o OAAIeOO";

- "ale";

- "auaiaea luna";

- "ke Akua gait";

- "Angel Haʻalele i";

- "Power lawe aku ai" (kekahi a me nā lima).

Aia nō nā kūpaʻa a me ka hōʻeuʻeu kino papahana no ka poʻe me kūikawā aʻo. Ka makemake nui o - e hoʻomōhala i ka pahū ikaika o na nāʻiʻo, ka hōʻoi 'ke ahonui kaʻilikai, hooikaika tendons a me ligaments, e like me hoala mai i ka nui o ka elasticity o ka hala. A pau na kumu mua i haiia ae maluna e ke hoʻomohala i loko o laua me ka walaʻauʻana kino, e like me ka mea mua pale, huki mai i ka hookolokolo, miki pu a me ka papa.

Aʻo no ka wahine

Street workout - mea heʻano o ke alanui gymnastics, a ia lakou iho e imi i kekahi kanaka, ka nānā 'ana e hoʻomaka hana ana a me ka wahine. Wahine no hoi i ao alohilohi i hiki wale mai lākou Loaʻaʻia i loko o kēia wahi o ka physical? Acaeoey e hōʻike. A no ka mea kūikawā papahana i huki mai.

Ke iniiaiie Pahuhopu o ka maikai ke keka, ka mea i hoʻoholo e ho'āʻo i kona lima ma Street alanui workout, mea, e hooikaika i ka nāʻiʻo a me ka hoʻomākaukau hoʻi iā lākou no ka mea kaumaha wahie. Pono e lńkou i ka ia la ae, mahope iho o ka maopopo kumumanao:

1. Ka mua lā. Hula pahu aku ai i-ae la, alahaka i luna, squats a me ka hookiekie ana i nā kuli.
2. I ka lua o ka lā. Noonoo ana ua uku ia lunges, squats a me ka hookiekie ana i nā kuli.
3. Ke kolu o ka lā. He mea pono e hoʻomohala i ka uwapo, jogging a me ka hookiekie ana i kou mau kuli i kou umauma.

He nui e loaʻa i ke kaiāulu o kanaka i mea ole o ka makahiki mua hoʻoili ma ka alanui workouts. Ka mea, e kōkua kūkulu i ka polokalamu kā i na ano kanaka o kekahi kanaka.

eiiieaena no beginners

Ua haawiia i alanui workout aʻo polokalamu mea no a pau waeʻano o ka pū, malihini, i uku no hoi he wahi lihi iki o ka noonoo. Penei, i ke kumu no ka holomua hoʻomaka 'i loko o ka Street Workout - kēia papamoe bar. Ka hana mua mea e hopu i ka i kā mākou helu o ka manawa. A mahope iho o keia mea, he mea pono e hoomaha no ka 3 mau minuke. A laila, he mea ka hou o keia hookoikoi, a pau me ka hoʻomaha.

Na kekahi ke kahua - nā papa. Ma keia i hoʻomākaukauʻia, he, pono e hana i ka i kā mākou helu o ka olelo, e me ka hoʻolohe i ka papamoe hookolokolo laila. Street workout komo ai i ka ulu ana o ke ahonui, no laila, initially E e kele pūnaewele, e hana mai o ka naau. Ma hope o ka hoʻopiha 'ana i ka hoʻokō' ana i ka hookolokolo, e hiki ke hoolawaia e hoomaha 5 minuke, a laila ka mea i pono, e kālele ana ma luna o ka ahakanaka.

I kekahi kalapona mea he 'ano mea' ole: huki mai i ka hookolokolo, pahu aku ai i-ae la, huki-kua, hou miki pu a mau hoʻokokoke mai i ka papamoe 'aukā me ka ihola no ka hoʻomaha. Over manawa, e mahuahua e ka helu o ka olelo, e akā, me ka fanaticism. No ka laʻana, hoʻokahi hou hou i loko o ka lā a mau mea oi ma mua o maikai result. Ia mea nui,ʻaʻole e hoʻopoina qualitatively mahana i na nāʻiʻo a me ligaments ma mua o ka luʻu kai i loko o ka workout. Kēia e kōkua pale sprains a me nā palapū.

maʻamau aʻo

No ka poe i kama'āina i ka waihona ipu haawe ana ua lilo ia, ka mea i ano e hoʻoneʻe i ka polokalamu hou luna '. A pau na kino, a e e haawiia mai ma lalo, ma ka lā hoʻokahi pono e lawe mai me ke kakali (koena i koe i loko o ka loiloi mua wā). Total pōʻaiapuni e ia 3-4, he pōkole maha no kekahi mau minuke hou ana ma waena o lākou.

No laila, i ka lā mua o ka Classic alanui workout workout ka loaʻa o ke kēia mau kino.

• hooko a huki i ka mua loaʻa;
• miki pu i ka wa a ke kino aku me ka manao;
• pahu aku ai ma luna o nā poho (lima e ia ma ka poʻohiwi ka laula);
• mau wawae, e ala i loko o ka vise.

i ka lua o ka lā o kekahi mau kekahi mau oihana mua:

• ka huki ia ka hoʻohana 'ana i kekahi ākea loaʻa;
• kūpenu iho ia i, akā, me ka pololei i ke kino;
• pahu-aku ai me na lima ākea ma ke kaʻawale;
• mau wawae, e ala i loko o ka vise.

Kolu o ka lā:

• ka huki ia ana me ka pilikia loaʻa;
• pushup me kou mau lima lehulehu ma mua o poʻohiwi ka laula ma ke kaʻawale;
• kūpenu iho ia i ka lń i mua;
• mau wawae, e ala i loko o ka vise.

Ma ka lā ha o ka aʻo mea pono e hana i ka ahaaina i kēia:

• huki aʻe loaʻa;
• pahu-aku ai i loko o a nā lima nō i poʻohiwi akea;
• miki pu Direct kino;
• mau wawae, e ala i loko o ka vise.

Ua haawiia i alanui workout aʻo polokalamu Ua loa okoa, keia luna 'hiki e ia me ke kumu, ke kiʻekiʻe a waiwai ka mea, me ka hou kino.

kahi e lńkou

I mea e hiki wawe ka lawe mai nā kumu o ka alanui gymnastics mana, ka mea mea kupono, e hoʻohana i ka piha alanui workout-paena. Hana e e oluolu ina ka eia e e loaʻa haʻuki lako a pan: papamoe laau ki, kaola, papamoe kī (uma, hoʻopoepoe, curvilinear) kauhale, kahi no ka paapu o kanaka, no ka pa kaola a me crossbars o kekahi mau wahi kiekie. Kēia 'ia paha e e lawa ia iho hiki ae kiʻekiʻe-kbps alanui workout kaikamahine a me nā keiki.

Mai poina e pili ana i ka ai, i ka mea i pololei hopena ma luna o ke kinona o ke kino. Mua o nā mea a pau, e mea pono e hoakaka i ka hana: ina oe e makemake, e loaa Muscle nuipa a, e pono nō ia e lohe i ka ai a me ka 'ē aʻe kaumaha huahana. Akā, no ka poe ola, i nā hualoaʻa ma ka hooulu ana o ke alanui workout me ka mea maikaʻi, e OIeEOEIeAeEIIe, i ka malamalama me ka palaoa. I ka Ia manawa i loko o ka workoutʻai ua? Aeiiaiaoaony e hoʻopoina.

hualoaʻa

Inā mākou e manaʻo i ka hopena o foxmike aʻo ma luna o ke ola kino a me ka kinona o ka awelika ke kanaka i loko o ke alanui, e hiki e ke ahuwale ka hopena: ka mea, o kekahi o ka maikai koho no physical hana no ka opiopio poe hana a me ka waena-elemakule kanaka. Kēiaʻano o ka hoʻokō 'ʻaneʻane eliminates i ka pilikia o ka hewa, a me ka spine, oiai ulu i ka muscular corset. Ua mea waiwai 'ana i kumumanaʻo mea ma luna o ka mea'ōnaehana mānowai koko oihana o ke alanui workout no hoi i ka loa pono hopena. Akā, kiʻekiʻe-kbps koko - keia mea kekahi o na kumu o ke ola i ke kino. Penei, maopopo nona ka mana alanui gymnastics ka kānaka ma nā wahi i loko o keia la o ka lehulehu.