Haʻi'ōlelo kino me dumbbells no ka umauma nāʻiʻo

Ua pono-ulu pectoral nāʻiʻo paka i ka maikai aesthetic hookoia, ua pili i ka poe kane huahelu, a me ka wahine. Kino, e hooikaika ia mea i loa pono no nā sexes. Mahalo iā ia, i ke kulou lilo smoother a oi pono, ua lawe ana i ke kino a me na mea he nui illnesses, ke kanaka i loaʻa i ka maikaʻi i ka wa pono, e pale aku i ka muli o hou poʻe. Ke easiest a loa pono hoounauna lako a pan no kēia mau hana hiki e manao like i kekahi dumbbell.

me ka pūʻulu

All kino me dumbbells no ka umauma nāʻiʻo, ua māheleʻia i loko o 2 pūʻulu:

• 'ōpā luna;
• ? aneii lima i loko o ka lima.

Kēlā me kēia hui, he okoa nā kinolau. manaolana nei no hoi a pau no ia i ka kiʻekiʻeʻano o ka hana i loko o kaʻaeʻana me na rula a me ka nenoaia.

Ikea ai o ka pae mua

• Kino me dumbbells no ka pahu nāʻiʻo i loko o ka supine kulana ho me ka loiloi mua kulana: i ka hope, aole ia ma ka palahalaha paʻakikī luna, na lima o ua hoala hou mai ia i ke kiʻekiʻe o ka pahu, a kulou iho la ma ke kuʻekuʻe aku, pamaʻalo maila nō lākou i hele mua, kēlā me kēia clamped haʻuki lako a pan. ua hoala hou mai oia mau lima, komo paʻa i loko o keia kulana, laila, lohi a me ka mālie haule. I ka poe e hookiekie ana ka exhalation, ka wā hakumakuma - Inhale.
• Similar kino me dumbbells no ka pahu nāʻiʻo - kahi o nā lāʻau "nana" ma kēlā me kēia 'ē aʻe, a me na mea a pau e ae ua hanaia ia like. Mahalo iā ia, Hoʻoikaika i ka a me na lima.
• I kekahiʻano papa ua hana ole ma luna o ka papahele, a ma luna o ka kūikawā ka Aha, i hiki ke kau ma ka kekahi huina - ma kahi o 35 degere a 40. Inā 'oe e ia ko Salisbury mau, i ka papa kuhikuhiE mea kaumaha e i ole umauma, akā, i loko o ka aaeuoa,' o ia hoʻi, aole i loaa ia i ka i koi 'ia. Noho ka Aha ua kaikai oia i. Ka hana ana i kau mai maluna o ka mea, a me ka hana kino me dumbbells no ka pahu nāʻiʻo ma luna o ano e hoʻomōhala ana i ha: mau lima, poho imua, a hiki i kekahi i kekahi. Kekahi pilikia keia kumu no, a ua haawiia mai he wale. Kekahi Lolina - ka wā haʻuki ka Aha hookolokolo, ua i hoalaia a kuu iho ma kekahi AYEIE helu o nā degere. 'Âlapa i ua e iwi, i lalo ke alo. Oia mau no ka pectoral nāʻiʻo a me dumbbells hooikaika hou a me ka vestibular'ōnaehana, kōkua kaua vertigo. I ka papa o kuʻuna kino, i loko o nā 'ano.

Ikea ai o ka lua o ka pūʻulu

• 'Ana i kūpono o ka papa mua o:' âlapa ke launa i ka prone kulana - ma ka Aha 'ole' ē aʻe palahalaha ili. Hands me ka leho mai a hiki i kaʻaoʻao (e like kulou me ka palapala T), he mau kuʻekuʻe lima laila kūlou ihola. Next, ka 'âlapa DOE Apo aku la ia i ka hoʻopoepoe noi, e like o kekahi mea ma mua o ka mea, he nui loa - he piha eke kala, he laau, he kanaka nunui kumu lāʻau. Ma keia kulana i ka lima i paa i loko o ka liʻiliʻi ihola, a laila, e hoʻi smoothly i kā lākou kikokikona wahi. Nui: All lima iki lena! Kupono i na kino me dumbbells no nā poʻohiwi a me ka pahu. Ha pāpana mea mau i ka ia, a aole i hilinaʻi ma luna o ke 'ano o ka hana.
• Hana ma luna o ka Aha. Kēiaʻano o ka hoʻokō 'o ka ia me ia ma ka mua kulana, i keʻano hana koe ka ia.
• "Pullover". He iki okoa mai ka mua poʻe, a ua hana ia me ka okoa iwi - he dumbbell, akā, ke kaupaonaʻana,ʻelua hahauʻana e oi aku ka poe i maalo ae a pau papa. E hoʻomaka wahi: e moe ana ma luna o kona kua, lima me dumbbells ma hope o kou poo eha. E pale poino, kuʻekuʻe lima ua hookiekieia upwardly ma ka huina o 90 degere manao, dumbbell me ka pili ana i ka papahele a me ka mālie i kuʻu iho i lalo.

General koi

Pu mai i loko o ka hale haʻuki a ma ka hale, kela mea keia mea e alualu ana kona mau pahu hopu a me ka pono. ʻO kekahi mea nui wale e EII ni i nāʻiʻo, lilo ikaika, oiai kekahi poe e imi ana e kūkulu Muscle. Ke kaumaha ma muli o kēia, ua koho 'ia, a me ka nui o ka hoʻokō'. Ka mea, i ana hana i 3-4 e puhi ia, kela mea keia mea, mai 6 a hiki i 12 manawa i ko lakou koho hiki ke hoʻololi hoi i makemake a me ka manao.