Akea loaʻa, e huki like-i - ka maikai hoʻokō 'ia no kou kua

Kēia hookoikoi, e like me ka huki he akea loaʻa i kekahi o ka mea maikaʻi i loko o ka hale haʻuki, e hana mai hoʻi nāʻiʻo. Akamai ma ke kahua o ka hola a me nā haʻuki lapaau hoʻike i oiai ka mea, ua luku e holopono ana i nā nāʻiʻo o ka torso - mai ka lalo wahi o ka ahakanaka, a me ka pūhaka i ka uka kaola o ka trapezius Muscle a me na nāʻiʻo o ka'ā'ī. I loko nō o ka au he mea pono io o keia hookoikoi, e pono i kekahi nā mākau a me ka ike i ka mea e pono hoʻokō ia. I ole ia, ma kahi o ka nunui pomaikai oe ke loaa kaʻeha a me ka hiki hoʻonāukiuki loaa nā palapū o ka musculoskeletal nenoaiu.

Mau ninau e pili ana pehea e pono hana akea loaʻa, e huki like-ae la, kekahi nāʻiʻo e hana ana i loko o ia i loko o ka wahi mua, e ala mai ma ka manao ana o kela mea i opuu ae 'âlapa ma mua o kona hoomaka i ka hana. Ua ua ike ia, he mau likeʻole o kēia hookoikoi. Ma kekahi o ia mau mea i ke kanaka kino höʻike ai i ka luna crossbar ikaika hawewe wahi hoopa i ka'ā'ī, a me nā 'ē aʻe - ka chin. Ma nā wale o na kino e holopono ana ka latissimus dorsi, a pau nā māhele o kēia māhele 'āina, a he kuleana no ka hooulu ana o kona laula. Akea loaʻa, e huki like i ka umauma, ma ka hou ana i ka luna Kupanaha māhele nāʻiʻo, nā aʻo pectoral wahi.

ʻano hana o keia hooko e ia ia i ka luna wahi o ke ala o ka forearm i loko o laua i kekahi i kekahi mahinaʻai. Ua ua i loko o keia kulana, e loaa ia mea, i kaʻoi hiki physical stress, mai ka ikaika hawewe mea nui. Akea loaʻa puakai E hanaʻia nō ia i loko o ia ke ano e iloko o ka neʻeʻana o ka maka ka poʻe puehu i na aoao, a laila, hiki i ka spine. Kuʻekuʻe aku ami i ka hele i ka pilikia i na manawa a pau, e noho ana ma ka hope kulana mea unacceptable e hoohuli ia lakou kekahi,ʻaʻohe mua. Lima ma luna o ka 'aukā E mau ke waiho wale i loko o ka pono kulana, a me ka loaʻa - paa.

Loa pinepine, i ka manao o keia hookoikoi mea e hoonui Muscle nuipa a. No laila, i loko o ka papa o kona manaʻo mea pono e hahai aku i kekahi mau mea e pono ai. Mua, me ka huki akea loaʻa ka pono e hoonui Muscle wale nō ia ma lalo o haawe manawa, a me ka helu o nā repetitions hoʻopili like i ka hypertrophy. Ke aiao mua Pono e noho i loko o ka laulā o ka mai 25 a hiki i 40 kekona, a me ka lua o ka - mai ka 8 a hiki i 12.

I ka helu o ka hana ana e puhi ia a me ihola ma waena o ia e hoi like me ka hookahi manao o ka aʻo. It E e kaulana i ka hapanui o na kanaka pae'āina no ka lākou o ka Muscle nuipa i loko o ka hope, akea loaʻa, e huki like-mai hiehie a me nā ole emi ka hoʻokō hoounauna. No ka laʻana, i aʻo i hana vertical a papamoe aeieʻono wale nō ia, kipaku aku koʻokoʻo paha dumbbells i loko o ka Alive. Ma kekahi hihia, i ka nui o physical aayoaeuiinoe e ole oi aku i ka hoʻokumu kūmau, i ole ia oe ke maʻalahi k ‰ ia i ke kino. 'Aʻole i haawiia no ka oi ma mua o kekahi workout prodelyvat 10-12 hana e puhi ia no Muscle hui.