Universal aʻo polokalamu ma ka ikaika

He hiki ke lńkou oi ma mua o ka makahiki i loko o ka hale haʻuki a me ka ole ike i ka makemake i nā hualoaʻa. No ke aha la e ole holomua? No ka mea, 'oe e hana i kekahi mea hewa. He nui e ike i ole holomua ma ka mea kaupaona, aole he holomua ma na nāʻiʻo. Inā 'oe e ka lōʻihi manawa e hana ana me ka ia paona, na nāʻiʻo pono hele a maʻa i ka haawe ana, a mai i pane i ka ia. Penei, me ka mahuahua ka mana hana mākou e ole ike nui nāʻiʻo. He aha e komo i loko o ke aʻo polokalamu no ka ikaika?

Ka hana ana a me kona mau kaumaha

I kēia lā, nui ka poe i hana wale nō i loko o ka hale haʻuki,ʻaʻole e hana walaʻauʻana kino me ka noa paona. Ia manawa, i ka hana me kona mau kaumaha (pahu aku ai i-ae la, a huki-UPS) ke ia he impetus nui a hiki i ka ulu o ka mana kiko'î. Nolaila, i ka polokalamu aʻo mea e hoʻonui ai i ka mana pono kŰia pahu aku ai i-ae la, a huki-UPS. First hele mai i loko o nāʻano, a me ka mea, ua pau ka hoʻokō. Hoolale i ka papahele me kekahi staging lima ma luna o nā lāʻau kī, e mahuahua ikaika triceps, a me nā wāwae i ka kākoʻo no kekahi study mauka umauma. Ke aʻo polokalamu ma ka ikaika mea hiki ole ole , e huki like-aku ai ma luna o kaʻauamo. Eia hoʻi, i kēia hoʻokō 'ana ma o ka pōkole manawa e kūkulu i ka broadest nāʻiʻo, ia kekahi maoli i ka nohona ma ka mana holo' awelika no ka mea, kŰia mau pūʻulu ma kahi hoʻokahi. Inā 'oe e hopu i oi aku mamua o 10 manawa i loko o ka hoea mai, kaumaha i kau ma luna o ke kāʻei, mahuahua ia mai kela workout.

Emi - aʻole i manaʻo 'ino

Ua mea e pili ana i repetition. Ke aʻo polokalamu ma o ka ikaika o kekahi emi mai mālama nui a oi ka maiau. Kēlā me kēia hookoikoi ua hana i 3-4 hoʻopaʻa i ka 'o mai i ka 8 repetitions. Kēlā me kēia manawa i ke kaumaha ua mahuahua luluu kaumaha. Ma mahope aʻo hoonui i ka i kā mākou ana no ka 2,5 kg mua. Ka mea, i hoohalike e hana kino me ka paona, e hana 1-2 Rep no huapalapala.

Golden Trio

Aia i ekolu walaʻauʻana kino ma ka bodybuilding: squats, deadlifts, Aha paʻi. Kēia ekolu-lā hanana, i mea okoa weightlifting. aʻo nā papahana ma ka poe ikaika no lakou (ka oi aku no ka beginners) pono loaʻa kēia mau kino. Ka mea, ae oe, e kūkulu i kekahi mau musculature, leveraging mau Muscle pūʻulu a me ami i koke. Maikaʻi aʻe ana i nā hana i kēia mau kino i kekahi mau lā o ka aʻo.

E maha ai, a no kou kino

Me ka pono kino a me ka pono koena ma luna o ka ikaika aʻo polokalamu e e kāpili. A hiki aku ka mea, he ulu o ka mana kiko'î a, e hiki ole kaupalena i kaʻai ana o carbohydrates i loko o ke kino. 'O kēia ka ikehu i ua koi' ia nā i ka workout, a no ke ola ma hope o ka nui Muscle ke kanana nei. Ma kaʻai mea maikaʻi, e loaʻa luna 'carbohydrates e like me oatmeal, raiki. I ka rula, e ole e makau a me ka hemahema hoi i ka wā o ka ulu ana: kō a me ka momona (kaʻoi loa nō hoʻi). About kumuʻiʻo Pono ia e hoʻomanaʻo, oe paha e ole. Ua pono, o ka hope - keia mea, o ka papa, koena. I mea e ka mana holo 'awelika ua holomua loa ai kākou, e pono e hoomaha, a ola. Mai komo i loko o oi ma mua o nā lā i loko o ka lalani - na nāʻiʻo pono e hoomaha aku. Nō hoʻi, mai i ke kiʻi i ka ia pūʻulu oi ma mua o hookahi o ka hebedoma.