Dumbbell Aha kaomi: he nui ka hoʻokō study o nāʻiʻo

Currently, ma ka mea e malama i ka pono physical shape a me ka malama i ke ola i ke Aloha Hawaii ua lilo i kaulana sport e like me bodybuilding. Ua apono 'oe e hoʻomōhala i nā nāʻiʻo i loko o like, i hana kūikawā ana i loko o kekahi i kekahi me ka, i ko laua manawa hana, no ka laʻana, ka wā jogging ole e hoolei ana i Kernel. A me ka loa hanohano bodybuilding noonoo ka Aha dumbbell a barbell ma kekahi kulana.

He nui nāʻano likeʻole lua kaomi waina. Ka mea hiki ke hana e moe ana i lalo, e ku ana, e noho pololei ae paha hoaai e noho ma luna o ka kaʻa nō kaʻaui ka Aha. Kēlā me kēia o kēia mau kino i ka ukana i ka kekahi pūʻulu o nāʻiʻo a me ka maikai no ke kino a pau.

Haʻalele ua mau laau la, ka Aha dumbbell noʻonoʻo nui ka hoʻokōʻaoʻao o ka aʻo, mai ma keia hihia na lima hana ma ka hookahi kaumaha kū kaʻawale o kekahi i kekahi. Ua apono 'oe, e hana nāʻaoʻao maikaʻi no kā lākou' O ke kaulike e ulu ai, oiai asymmetry hiki i ka wa e hookiekie ana barbells i hoʻomaka ai.

Press o dumbbells e moe ana

Press o dumbbells moe e hoʻomōhala ana i anterior poʻo o ka deltoid Muscle, ka waena māhele o ka pectoral nāʻiʻo a me triceps brachii (triceps). Nā hana hana ua hana ia e ka luna, a malalo o ka pectoral Muscle. Kēia hoʻokō 'o kekahi o nā kumu o bodybuilding.

Ka Aha paapu o ka hoʻohana 'ana dumbbells maikaʻi e like ai hana mai i na nāʻiʻo komo i loko o ke kaʻina. Eia hou kekahi, kēlā me kēia māhele o ke kino , ua kaawale dumbbells hiki ke laweʻia aʻela ma lalo o ka pahu pae, no ka mea, ma keia hihia he mea ole limiter like 'ā'ī koʻokoʻo.

Kino kōkua e aho e holopono ana mai i wale i ka pahu a me ka triceps akā, like i runtime, e hiki ke hoʻololi i ka kulana o na lima. No ka laʻana, ina i ka lalo o ka lāʻau huli kekahi i kekahi, i ko lakou hele hiki e ke ka ao ka 90 degere no laila, i ka mea i kuhikuhi hoʻi i ka manamana o ka luna wahi.

Ka Aha kaomi ma luna o kekahi kaʻa nō kaʻaui ka Aha

Press o dumbbells e moe ana ma luna o kekahi kaʻa nō kaʻaui ka Aha e hoʻomōhala ana i anterior, a mawaena ae deltoid poo, waena a me ka hoaka o ka umauma nāʻiʻo a me triceps. E hooko ia mea e pono e koho ka Aha i ka huina o 50-80 degere a hiki i ke kahua hahi.

I ka huina o ka inclination ua wae mai ai i loko o ia ke alanui i hana ma ia hapa o ka kino e nele hou noonoo. Ua kokoke i ka papamoe kulana o ka 'âlapa, me ka emi hana ka luna pecs a me deltoids meakino mea ulana lole.

E like me ia ma ka hihia o ka Aha kaomi, e hiki ke ĸokoĸa ana nä pane i kou neʻe ma ka hoololi ana i ke kulana o na lima. Eia hou, i ka wa a na lima i poʻohiwi laula, ma ke kaʻawale, oi ma mua o ka awelika hana i ka pahu nāʻiʻo. A ina ma ka mea i manao e ho'ēmi i ia pū, a laila, i ka mea kaumaha, e hāʻule ma luna o ka loko.

ka Aha e ku

Dumbbell Aha kaomi e ku kokoke aʻole oko mai o ka Aha kaomi me dumbbells e noho ana i loko o ka oo pono kūlana. Ka mea nui wale nō i loko o kēia hookoikoi - e noho loa nō i ke kino, oiai ka mea, ua holo wale hana lima. Kōkua neo? Aaiiai? Ia e ole e no mau kumu nui: ke aʻo kanawai ua lilo, a malalo iho o ka spine kahi o ka pilikia e haawe.

Ka Aha e ku ana i hāpai ka hapanui o ka haawe ana ma luna o nā triceps, luna aʻe o ka pectoral nāʻiʻo a me ka awelika mea ulana lole deltoid. Eia hou kekahi, kiʻekiʻe 'ole ma lalo trapezoid. E like me ia me nā 'ano o nā lua kaomi waina, e hiki ke hana mai dumbbells okoa Muscle hui ma ka hoololi ana i ke kulana o na lima a me ka mamao ma waena o ia i ka luna. Ua kokoke i ka lima i kekahi i kekahi, ka mea i oi aku i ka haawe hoao triceps.

I loko nō o ka mea i ka dumbbell Aha kaomi mea he pono ka hoounauna, mākou e mai poina e pili ana i ka hookolokolo. No ka mea, dumbbells mai e ae ana dilution mau lima ma luna o kekahi, a me kaʻohana hapa a i mau poʻohiwi ka laula. I ka Ia manawa, ka hoʻohana 'ana i ka laula o ka loaʻa kookoo e mahuahua hiki, a ma ke kumu nui e haawe ua lawe ma luna o ka pahu a me ka deltoid Muscle, a ua hoʻohana i ka triceps a hiki i ka uuku loa.

Inā 'oe pono e hoomahuahua i ka buke o na nāʻiʻo, ua maikaʻi loa i hanaia i loko o kekahi hoʻokokoke mai, mai ka 4 a hiki i 8 Rep. No ke koena aku hoi kūpono 'ana me ka hoʻohana' 8-12 repetitions. A ina e e hoopili i ka na puke, e hana hou no ke kokua ma ka liʻiliʻi loa 15-18 repetitions. I ka Ia manawa, e hoomanao i ka huina manawa o ka hoʻokō 'e lawe 40 a hiki i 65 kekona.