Ua leha aku dumbbells ma ke alo o oe: hana 'ana i kūpono kino

No kēlā me kēia Muscle pae i kona huapalapala iho o ka hoʻokō 'ana i ka paipai' ana i ke kokololio mahuahua i loko o kā lākou mau buke, a me ka mana hana. Ma keia 'atikala, mākou e hai aku ia oe e pili ana i ka hoʻokō' ia ma ka deltoid nāʻiʻo, i ka pau o ka alo, a me ka waena kaola, - ua leha dumbbells ma ke alo o oe. 'Ana i kūpono, koi a me ka pinepine hewa - a pau i kēia hope.

Pōkole hōʻikeʻano kino

E hookiekie ana ia ma mua o ka dumbbell ho hō'īpale hoʻokō i ka hana pono mua lāʻau aaeuoa, a me ka heluna o ka awelika. A me ke kumu o ka neʻe 'ana e like me ka oihana koa kaomi, pono e noho i loko o ka polokalamu o nooaai? I ka' âlapa o kekahi nui o ka hana i kēia hookoikoi.

hana 'ana i kūpono

Pono 'ana i kūpono a - ke ki i ka pomaikai no ka workout nui. I mea e hana i kēia hookoikoi me ka maiau i hiki, i kona palapala wahi bodybuilder e apono i ka kēia:

• straightening o ka torso;
• wawae poʻohiwi akea ma ke kaʻawale;
• mau lima pono e straighten a me ka laka 'ana i nā kuʻekuʻe lima mai a oe e ole e pau ka hooko' ia paha;
• dumbbells e malama i ke alo o ka uha, akā, mai hoopa mai ia lakou;
• loaʻa hiki e kekahi luna paha'ākilikai.

Ma hope o ka hoomakaukau pae e hoomau aku i ka manaʻo o ka hookoikoi. No laila, ma ka mea e pono hana, ua leha aku dumbbells ma ke alo o oukou, e hahai aku olua i kēia kaʻina o nā hana:

• Inhale, a me ka'ōpeʻapeʻa hanu i ka manawa, ke hoala mai i kona mau lima ma ke alo o ka ona. I ole hihia eʻaʻole e neʻe wahahee o ke kuʻekuʻe aku. A hiki i ka piha laka i na mea kaua ma na kuʻekuʻe lima e ole pale ia mai ka anuenue a straightening. Eia hoi, mai i kōkua aaeuoa jerky, no ka mea, o ka ka hoʻokōʻana o ka hoʻokō 'me ka nui loa emi. Hookiekie ana dumbbells ana e e ihola ia hoʻomōhala ma luna o ko lakou mau poohiwi e ku ana.
• Ka wā e hana i hoʻokō ', ia mea,ʻaʻole e pono ke ho'ēmi a hooku ae i kou mau lima. Ka mamao ma waena o ka dumbbell mea maikaʻi, e malama ikaika.
• Ma ka hoʻokō 'ana, ka dumbbell ke hoala mai i ka nui o nā poʻohiwi a me ka wahi kiʻekiʻe. I a hiki i ka hopena wahi a Exhale lohi ma lalo i ka dumbbell a hiki i ka ho wahi.
• Ma hope o ka pōkole 2-kekona i hakanū, e hoʻomau i ka manaʻo o ka huapalapala.

E like me 'oe ke ike, i kēia mea,ʻaʻole he pilikia hoounauna. Ua leha aku dumbbells ma ke alo o oe, aole ia e haawi i kekahi pilikia, akā, hahai i ka pono 'ana i kūpono e leie aku oe e extract i ka i kā mākou pomaikai, mai keia neʻeʻana.

kōkua 'âlapa

I mea ole i ka e hewa ka wā e lawelawe mai i kēia hookoikoi, oe e maliu i ke kēia'ōlelo aʻo.

• Mai hana i ka ikaika o ka 'oni' ana. He mea oi loa aku hoi oiaio deflection puhaka. I ka i kā mākou e haawe o ka aaeuoa, a, e paipai i ko lakou ulu, ia mea maikaʻi, e hana i na mea a ana aʻelaʻo ia ka neʻe 'ana i kekahi lāʻau' i loa ma kou mau poohiwi.
• Ia mea,ʻaʻole e pono ke hoopoepoe i ka pahu a me slouch. I mea e, mai ka neʻe pōmaikaʻi ai, ia mea pono e mālama i ka pahu a me ka poohiwi pololei. Like no ke kōmi 'ana, ka mea, e laweʻia aʻela, a e haawi aku i kona wahi mua.
• I ka loa hoʻomaka o ka neʻeʻana, hanu. A me keia mea nui, no ka mea, o ka hanu - nui i kekahi hapa o ka bodybuilding.
• Me ka mea pono, e lawe mai i ka hopena o ka luna 'neʻe ma luna o nā poʻohiwi. Initially, aho uku hou noonoo ana i ka walaʻauʻana kino: koa kaomi, barbell kūlou i kona chin, ua leha dumbbells i loko o ka hene, a me na mea e ae.

Ma keia, paha, na mea a pau. Inā 'oe e hahai i ka luna o nā lula, i ka laulā o ka hoʻokō' e e maximal.

Koi e pili ana i ka ka manaʻo pohihihi o na kino

I ke kiʻi i ka aaeuoa a hiki i ke kali, e hoʻoulu i ko lakou ulu, a hou ka mana hana ana, oe e hoʻohana dumbbells me ke kaupaona 'ano kaumaha loa (a oe e hoopau ai i ka pāʻana), hoala ia i ka poʻohiwi kiʻekiʻe paha kānaka kiekie ae, e like me ka olelo mai mamua. Inā he mea i makemake e hana i ka paʻakikī i deltoid Muscle, alaila, ke manao nei dumbbells'ākilikai loaʻa, a laila, ke hoala mai i kona mau lima ma luna o ka papamoe laina ma 40-45 degere.

I ka hanana i ka lima hoʻomaka e deviate mai ka vertical wahi ma ka 45 degere, i ke alo a me ka waenakonu laulau o ka Muscle aaeuoa eʻike piʻi i ka i kā mākou stress, i ka poʻea pau i kā lākou ulu. I ka poe e hookiekie ana i na mea kaua kiekie ae haawe pulakaumaka 'oni iki i ka mua ka niho o Muscle a me ka trapezium. Eia hou kekahi, hoʻokō 'Ua hala loa he kaumaha haawe ana ma luna o ka luna o ka pahu, akā, wale no ka manawa a na dumbbells mai i ala hou ma luna o ka iliwai o kou mau poohiwi.

No ka mea, i kā mākou e haawe kālele ana ma luna o ke alo o ka Aaeuoa e malama i ka dumbbell loaʻa ma luna. Hana noi lohi, oe ua ike hoi, e kiʻi i ka manao no kēlā me kēia māhele o ka deltoid Muscle. Like no ka mea likeʻole, e hiki ke hana i kēia me ka ke kēiaʻaoʻao:ʻalawa dumbbells, oiai e noho ana i loko o ke alo o ka ona, ka mea i ka wā hoʻokahi ala hou ka mau-lima dumbbell paha barbell punohu o.

Common hewa ka wā e lawe mai

Pinepine 'âlapa overestimate i ko lakou mana, e hana ana me ka overweight. E like me ka hopena, i ka wa hana kino e kōkua i ke kino ia iho i loko o ka loa hoʻomaka o ka neʻeʻana, aeʻalo mai wahi dumbbell. I ka Ia manawa ka mea, hoomalau mai la lakou i ka poʻohiwi hoʻi, a eʻoi pushes na pelvis mua. Ma keia kulana, aia no he pilikia o ka poino, a me ka ka hoʻokōʻana emi me ka nui loa. Manao i ka ukana me ka wale nā poʻohiwi ka mea, i ka 'âlapa ma ka hana pū me nā nāʻiʻo o ke kua, wāwae a me nā lima. Ma mau, ia mea maikaʻi, e lawe i ka dumbbell me ka haʻahaʻa kaumaha.

Hana i loaa ka liaka i luna o ka puu o repetitions. Ma kekahi aʻo kau e e loa ai lawa he 3 e puhi ia o 10-12 repetitions. I ole ia, oe wale hoomaunauna aku ai i "kidding" ma o ka Muscle pae.

Oko a hookiekie ana dumbbells no biceps

Poʻohiwi workout pono me ka lā wāwae paha biceps. I keia wahi i kela 'âlapa hoʻoholo no ka iho i ka mea, e hāʻawi mai oi pono. Ma keia pauku, e kamailio e pili ana i ke aʻoʻiaʻana o nā biceps mākou, a me ka oi ua hōʻike hewa, kekahi o na kino ma ka biceps - hookiekie ana dumbbells no biceps. Ua pili ia i ka hoʻokumu paʻa kino, ulu i ka biceps nui a me ka brachioradialis nāʻiʻo.

Hekikai no hoounauna dumbbell ho ae la i ukali ia e kaʻapuni brushes. Kēia i hāʻawi mai kekahi i kā mākou ka ho'ēmiʻana o nā biceps, aʻo ia kekahi o ka maikai kino no ka aʻo. Most inā pilikia ka haumāna bodybuilders mau hana hookiekie ana dumbbells no biceps no kekahi ao i na mea kaua, a keʻae wale ka flawless ka hoʻokōʻana o ka neʻe. Ma mau, i kekahi anuenue o ke kuʻekuʻe aku ia i kona mau lima "nana"ʻaoʻao hoʻi mai, e loa mana no ka hou 'ana o kēia pae o nāʻiʻo.

I ka wā o ka punohu kookoo o ka biceps pololei hookolokolo i kekahi mau mea hoʻohaiki ana i ke kuapo palaki, i mea lawa wahie, biceps Muscle. Ia mea i loko o keia hihia a hiki i ke kōkua o ke kino me ka dumbbells.

ma ka hopena

Ikaika poʻohiwi - mea heʻano o ke kanaka, i ua mau loa mahalo ia e ka nawaliwali ke keka. Development deltoid nāʻiʻo mea,ʻaʻole loa lōʻihi, no ka mea, i nā kaola o ka'āina uuku. I kēia manawa, ua nui kekahi mau simulators kahi au e hoʻoikaika i ka kinona o ko lākou mau aaeuoa. Ua leha aku dumbbells ma ke alo o oe nui maoli ka mana kumu a me nā puke o kēia mau pūʻulu o nāʻiʻo. Oeʻana aʻo!