ʻO ka hoʻokō poohiwi me ka, a "explode" kou nāʻiʻo!

Pinepine i ua hoemi loa trainees 'âlapa aʻo ka hoʻokōʻana - puke hou hoonui Muscle ikaika , a pau ka moni e ulu ana. He 'atikala hāpai' ia i ke aʻo luna 'ia me ka pololei, a me ka pololei hana literally "puhi" kou mau poohiwi. Mau ukali poʻohiwi e lawe wahi i loko o nā kahua o ka hoʻonaʻauao.

Ka mua ke kahua

He mea pono e pākahi e koho i kekahi kaupaona barbells a me dumbbells i kekahi hoʻokokoke hiki e, e hoala ia lakou i ka 4 manawa. Lawe mai i kēia aʻo, e poohiwi elua pule.

1. Hana kaomi hookolokolo ma mua o ka wae kaumaha. Ke anu u mua mea e hana i kekahi paio-i kau, a oia no 6-9 Rep me ka haahaa kaumaha. Once na nāʻiʻo razogreyut kaʻina kānāwai kumu aʻo poʻohiwi - pono hana elima e puhi ia, he 3-4 repetitions. Main -podobrat he kaumaha koʻokoʻo no ka hope repetition hana me ka pilikia, paha e like me ka wahi kōkua mai kona mau hoapili ia.
2. Hana e kū barbell koʻokoʻo i ka chin. He kupono e hana i kēia hookoikoi waena loaʻa. poʻohiwi aʻo 'ia e ia pakahi aku la ia mana ina ke kaumaha o ka barbell e ia ma kahi o 90% o ka i kā mākou, a laila kaomi oe. Iki e like me ka mua hoounauna E e hana elima e puhi ia, he 3-4 Rep. Hope repetition E hanaʻia nō ia me ka pilikia nui ma. Inā ka hoʻokō 'ua hana nui oluolu, hoomahuahua i ke kaumaha o ke kookoo.
3. He aha aʻo hana ole poʻohiwi Arnold traction? No ka poe i ole kama'āina i kēia hookoikoi, ua wehewehe i ka mea, ua hana pololei. E hoʻomaka e ek'ki i ke kino, a me ka, lalau aku i dumbbells, hana ia i huli hou i ka pahu. Like nā mea maikaʻi kino no ka poʻohiwi, ka mea, i kekahi o nuances ka: lima kuʻekuʻe aku, ua leha na dumbbells ÷ haku i ke kino i kāpae. E i mai oukou, mailoko e lawe i ka i kā mākou kaumaha - hiki wawe ka hoʻopilikia maoli kou poohiwi ami.

lua o ka wāwae

Mau pule ma hope, e hoʻololi i kā lākou aʻo eiiieaena. Ke kino, e ia i ka ia, akā, i ko lakou kahua hana hoʻololi radically. Ano, e pono e lawe i kekahi kaupaona maʻalahi. E like me ia ma ka mua me ka, ka hope repetition e e haawiia mai ka hailona no stress. Kēlā me kēia no ka hoʻokō 'ana i ho'ākāka' ia ma luna pono e hana 13-15 manawa.

Ma waena o kēlā me kēia 'ia paha, e lawe i ka mokuāhana i loko o 30-40 kekona. I ka wā mawaena waena kino - kekahi, a me ka hapalua minuke. He mea pono i ka ekolu manawa i ka pule lńkou i kou mau poohiwi. Mai poina e hooponopono, mai hemo mai ma waena o workouts keia Muscle pae, no laila, i ka mea, i manawa e ola. Ke ola lāʻoe ke lńkou nā kino wahi, e like me wāwae a me ABS.

A elue no ka kokololio bulking poʻohiwi kaei mea he kiʻekiʻe-calorieʻai: ma luna o radishes a me dill, e like me ka makemake ikaika nunui nāʻiʻo hiki ole ho okumu ana. Ai, he hua paha, ka iʻa, ka waiu - mau huahana Pono e komo i loko o ka kela laʻai. Ka poe i makemake e 'ike nui Muscle ulu ke kaupaonaʻana, e lohe i na mea hoʻonui likeʻole, hua mai la i ua hōʻike hewa no ka' âlapa. Me ka pololei o ia, e hiki loaʻa maikaʻi loa i nā hualoaʻa.