Wawae, i hana ia me dumbbells: squats, lunges. He poʻe o nā kino, hana 'ana i kūpono, aʻo

Leo hone kokua kino e makemake ua e i kēlā me kēia kanaka. Beautiful nāʻiʻoʻoe mau makemake, e hōʻike i ka 'ē aʻe, akā,ʻaʻole a pau ike pehea e kūkulu ia pono. Loa pinepine, nā wāhine a me nā kānaka lńkou i ka lalo kino, no laila, pela papahana no ka mea, e hana i nā wāwae a me dumbbells. Ka mea hiki ke hana kekahi i loko o ka hale haʻuki a ma luna o kou iho ma ka home.

Haʻi'ōlelo kino no na wawae me ka dumbbells

Inā pilikia ka haumāna 'âlapa, o ka papa, ike pehea e ia wale no ka makou i kupono polokalamu ma muli ma luna o kou mau ikaika. Ua pono nā wāwae kino me dumbbells, ma i oe ke lilo i ka mea nana o ka chic wawae.

Beginners hoi mai i ike i ka mea hiki ke hana no laila, me ke kōkua o nā poe akamai i hiki ole e Makuakane. I mea e EII ni i na nāʻiʻo o nā wāwae, ka mea hiki ke hele i ka hale haʻuki, akā, i kēia manawa kūpono mea ole a pau, he mea, nolaila, ma keia hihia, nele i ka hale 'ia paha o nā kino no na wawae me ka dumbbells. Aia ma lalo o ka maikaʻi AOAIAaOO, i ua hoʻohana 'ole wale' âlapa opiopio, akā, i oi inā pilikia ka haumāna. Ua nā kino i e hana ana ma luna o kekahi Muscle pūʻulu. No kona manaʻo, e pono e lawe i ka dumbbell, moena, oluolu lole, a me ka hookaawale i kekahi manawa no ka papa.

pumehana-i

A mea nui wahi ma mua e hana ana i kekahi wāwae kino me dumbbells ma ka home mea mahana. Ua lawe i oi aku mamua o 15 minuke, no laila, e lilo ia i loko o kekahi hihia ole i ke Akua. I workout Pono e komo:

• jogging ma luna o ka wahi no kekahi minuke me kuli hoalaia mai;
• ma ka kokololio iki mai no ma kahi o 10 Lele aku;
• ē aʻe , keʻehi maila ko lākou mau wāwae i mua, sideways a me ka hope;
• 20 piʻi nō ma nā manamana me keu kaupaona;
• maʻamau'ō (e ku ana a me ka noho);
• "'ūpā" ku (ana i kekahi wāwae i koe i mua, a me ka 'ē aʻe hoʻi, e pono e pūʻali iā lākou i loko o ka Jump).

Ma hope o ka mehana-i kaʻina ua ana, e ka manawa e hoʻomaka i ka hana wāwae kino me dumbbells. ʻO kēia eiiieaena nā lunges, squats, e like me kekahi mau nā kino i ke hoʻokō 'ia i ke aʻo, e haawi ana i ka mahele lāʻau hope o ka haawe ana ma ka wāwae nāʻiʻo.

Bulgarian ho'āhewa wale

Malihini, i uuku keia hookoikoi, no laila, ka mea i olelo lealea e ike pehea e hana lunges me dumbbells o kēiaʻano. Ma kēia hihia, na pūpū Hikapoloa, a me ka pale kaua nāʻiʻo.

E hana i ka pono, e lawe i ka dumbbell i loko o kou lima, e hoʻi i ka mea i lalo ka Aha a noho, a hana no i koe aku me kekahi wāwae, a me nā wāwae ala i loko o ka lua e hoonohoia ma ka Aha a noho. Nā kākoʻo wāwae E e iki manao i ke kuli, i ka hoʻi e e mālama pololei, a me ka nana i ka manawa a pau, e hoouna pu.

E ka hanu, e pono e lohi haule iho oiai anuenue i nā kākoʻo wāwae, a ma ka mea ia manawa ka lń i ke kino mua. I ka lalo o ka wahi ma i ka ke kākoʻo uha'ūhā mea ia laua i ke kahua hahi. A laila, Exhale a e ke kiʻekiʻe o ku, akā,ʻaʻole i hiki maopopo straighten ke kuli.

Ma ka hebedoma mua o ke aʻo no beginners e e lawa i ka hana 8-10 repetitions ma 2-3 e puhi ia. A hiki aku ka mea, e aho e i ka hana, he mea pono e hoomahuahua i ka helu ana o repetitions no 5.

ʻaoʻao lunges

Hoʻokō ', wahi aku me ka hana mai quadriceps'ūhā, mea loa pono ole wale no ka hana o ka leo hone kinona, akā, no hoi, e hooikaika i ka musculoskeletal nenoaiu.

Like i loko o ka mua me ka, ke koi kaumaha dumbbells e malama i loko o kā lākou mau lima. Ke anu u mua mea, e lawe i ke kulana o ke koa (ku i ka pololei, e kau i ko oukou mau wawae i kahi hookahi), a me ka mālama i kou mau lima ma ke alo o ka ona.

Kekahi wāwae i loko o ke ala e hiki aku oe i pono e lawe i ka mamao i mea like me ka palua o ka laula o ka poohiwi. A laila, neʻe i ke kaumaha ma luna o kekahi wāwae, lohi anuenue ia i ke kuli, i ka mea ia manawaʻewaʻewa na pelvis hoʻi, a me nā kino E hilinaʻi ana ma mua. Ke kua ana lunging E ke kānaka ke anuenue, a me kekahi o nā wāwae - pahee. A hiki i ka mea haahaa wahi, e pono e hoʻomaka koke hoʻi i kona palapala kulana, a laila, e hoʻololi i ka uha mua, a 'oe i ka mea hookahi.

Ka helu o nā hoʻopaʻa i ka ', a Rep pono ia e noʻonoʻo i loko o ka like me ia ma ka mua hoounauna.

loaʻa squats

Ano ia ka manawa e hoʻomaka i ka hana i kou punahele squats me dumbbells. No kaikamahine, Radio kēiaʻano o ka squat kūlana loa nui kekahi. Ma hope o ka hoʻohana 'ana plies ke pakele o ka cellulite a me ka momona huli i loko o Muscle. Oiai no kekahi mea kani malihini, hana squats o kēia 'ano hiki ole kaikamahine wale. Men hoi mai, manao lakou e hoʻohana kona mau alakai nāʻiʻo a me glutes.

E hana i kēia hookoikoi, e pono e lawe i hoʻokahi wale nō dumbbell, akā, nui ke kaumaha. Ua pono Haiʻina mai ka kumu o ka holo ana me na lima. Mau wawae e e hoʻonoho ma ka poʻohiwi laula, socks hoʻonui mawaho ma ka 45 degere.

Me anuenue i kou kua a me ka malama ana i kona mau kuli, e lawe i ka hanu nui, a ili i loko o ka squat i ka oihana ma ka uha, a mau pale hana i kaʻoi pono huina. Ma keia wahi e Pono e noho no ma kahi o 3-5 kekona, a pau ka manawa ma lalo o stress. E Exhale a laila, pii a hiki i ka palapala kulana me straightening nā wāwae i ka hoʻopau.

Ka hoʻomaka 'ana ua pono e hana squats plies me 2 e puhi ia o 5-8 Rep. Ma kēlā me kēia hope aʻo kupono, e hoomahuahua i ka helu o ka repetitions mea 1.

squat

Akā,ʻaʻole kekahi hemolele squats me dumbbells no na wahine a me na kanaka. Ka mea, i ike ai i na mea a pau, no laila, he nui na kanaka e hana i kēia mau kino e like me kakahiaka kino. Squat ka pono hana ma ka quadriceps uha a me kīkala. Ka mea, eia ka makemake nui i ka squats, i ole kela kanaka keia kanaka ke hoonoho i ka hale.

Ma kēlā me kēia lima lawe i ka dumbbell E e lawa nuipa a oiai e paa ana i ka'ākilikai loaʻa, haliu ae la ia i kona mau lima i ke kino. Wawae Pono e hoʻoponopono ai i ka apana uuku na lehulehu ma mua o poʻohiwi laula, manamana kānaka e pāhola ana ma ke kaʻawale, a e hōʻike 'ia ma ke kino lima e.

Straighten kou kua, a lawe i ka hanu, e pono e lawe i ka mea ia manawa i nā pelvis hoʻi, a lawe squat, anuenue nā kuli. A hiki i parallelism uha a me ke keka, e Exhale a lohi e hoʻi i hoʻomaka wahi ma ka hana ana i ka pahu aku ai i me kona mau kuʻekuʻe. Hookokoke ana aku i ka mea kiekie loa, ia mea,ʻaʻole e pono ke straighten i nā wāwae loa.

E like me ka mea hoounauna, oe e i e lawe ia hou ma mua o mua poʻe. Beginners ka poe i ole i ulu na nāʻiʻo, oe e hoʻomaka me 3 e puhi ia, kela mea keia mea me ka 15 repetitions. e hoomahuahua ia kēlā me kēia pule i ka helu ana o repetitions e ma kahi o 5-8 manawa. More ua hoano e ka 'âlapa e makemake e malama i ko lakou ano ma ka hale, e pono e hana 3-4 e puhi ia o 25-30 repetitions.

More kino

Ma waho aʻeo i ka papa kuhikuhiE, eia pū nā kino me ka paona no nā wāwae a me nā kīkala. Ka mea, e hoi e lohe, no ka mea, ka mea, e ia i ka hemolele pau 'ana o kekahi workout.

Mau kino a me dumbbells no na wawae nāʻiʻo ua paipai i beginners like maikai me 'Oihana ma ka mea e loaa i ka i kā mākou hopena.

make Rod

Ke hoʻokō 'mua o ka make, e huki like, a ua hana ma ka pololei wāwae me ka lawe ana o dumbbells. Ua e kālele ana ma luna o ka Anoanoaaiii o na nāʻiʻo o nā lākou kīkala a me ka hope o ka uha.

Lalau aku i kekahi dumbbell, e ku pololei a me ka hoemi kōmi 'ana, ka mea i pono, e waiho i ka wawae hip-laula, ma ke kaʻawale, prognuv hoʻi i loko o ka lumbar spine. Hands me dumbbells hiki ke mālama 'ia kekahi ma ke kino, kekahi ma mua ona. Kuli e eʻoiaʻiʻo e hemohemo, a lena iki. Iloko o ka traction pono e nana wale aku, kiaʻana i kāna i lawelawe i ka hoʻokō 'ana me ka distracted e mawaho aʻe.

E ka hanu, e pono e ek'ki i kou kino imua, huki hoʻi a me ka puhaka, ma ka ia manawa mālama i kou mau kuli nō. Dumbbells e e mālama i ka kekahi mamao mai ka lalo wawae. I keia manawa, mākou e kau aku au ma na nāʻiʻo ma ka haahaa wahi, ua paʻa ia i nā hana i loko o kahi o nā kekona, akā,ʻaʻohe nui. Next, e pono e hana i ka malimali hanu a me ke kiʻekiʻe o ku i ka ho wahi. I ka hope wahi e e ike i ka ka ho'ēmiʻana o ka huhui.

deadlift

Kēia hookoikoi He He Nohie hoʻokolohua o ka maʻamau kookoo a hiki i ka laau. Ka hapa nui o ka haawe ana i loko o ka hana e hele ai a hiki i na nāʻiʻo o ke kua a me ka wāwae.

Kukuli ana ma ka hohonu squat kulana, oe e lawe i ka pololei loaʻa ka dumbbell i loko o nā lima. Ke hoʻi i ia e hoopololei i, oe e pono e ke kanana nei i ka nāʻiʻo o ka Kora naʻEsau. Ma ka Exhale, e pono e lawe mai ke ola. Maopopo lawe i ka hoʻomaka kulana, ka mea, ua koi 'ia e hoʻonoho i nā wāwae lehulehu ma mua o poʻohiwi laula, hoʻohei ma ka pūhaka, a malalo lima me ka leho.

Eʻohi ana i kona ikaika, e pono e hana i ka pono imua wīwī, oiai ka poʻe retracting na pelvis a anuenue i kou mau kuli. A hiki i ka dumbbell, e hoopa mai ia i nā kuli, e ke kiʻekiʻe hoʻi i kona palapala kulana, mua straightening na kuli, a me ka wale laila straightening kona kua.

Ke ala ma ka manamana

Simple kino nona ma e hooikaika ana i ka bipi keiki nāʻiʻo, hiki ke hoopuni lawe mai i loko o ka hale haʻuki, ma ka hale, ma ke alanui. Ia mea maikaʻi,ʻaʻole wale no kanaka e hoʻohui i kona ola ana i ka sport, akā, no hoi i ka poe i kela la i keia lanakila nui loa ma ka wawae.

Lālau aʻela ia i ka dumbbell, e ku pololei a me ka Hohola i kona mau lima ma ke kino, e e hoʻonoho i ka wāwae no laila, i mea maopopo koʻu manao i ke kuekue wawae e kū ana ma luna o ka papahele. Mau wawae e e nāu kekahi i ka apana uuku na lehulehu ma mua o poʻohiwi ka laula.

Exhale Pono like lohi i hiki mai ai i ka i kā mākou i a me na manamanawawae ona,ʻAha, lohi ma kahi o kekahi i mau kekona. A laila, e Inhale, a mālie iho i ka ho wahi. Ia mea pono ole, e hoʻopā aku i ka papahele me kona mau kuʻekuʻe wāwae i ka manawa a pau, e malama i ka uha nāʻiʻo Makamae, akā, inā e mālama i kou koena ua ole i loaa i loko o ka manawa mua, ka mea hiki e like loa me e hoopa aku i ka ili o ke kuʻekuʻe.

Iloko o ka mea hoʻonui, aole ia e pono i kona mau kuli, no ka mea, ma keia hihia, hoʻokō 'ua lilo i squat, a, me, ke makemake ia e ole e loaa. Inā makemake, hiki ke lawe mai i pii ka hana i koke ma nā wāwae, a ma ka kekahi, alternating ia ma hope o kekahi mau helu o repetitions.