'O ke a'o papahana no ka hō'ili'ili nui

Ka Media ke ke heluhelu a me ke ahiahi, e nānā i kekahi mau workouts no ka ho onui ana wīwī Muscle. Eia na'e,'a'ole i uku'ia nā mea a pau i ka mea'ai kūpono a kaulike i nā lā o nā papa. 'O ia, me ke kōkua iā'oe hiki iā'oe ke "ho'oponopono" i kou kino. 'O ka helu kūpono o nā papa he'ekolu manawa i ka pule, a pono'oe e'ai pono i kēlā me kēia lā.

Hooku iho la ia i ke aʻo polokalamu no ka lākou o ke kaupaonaʻana, i mea e kekahi o hooluhi aku, mai ka walaʻauʻana rula o ka i - recurring ma ka pololei,ʻanuʻu pōʻaiapuni. 'O kona kūpono he pa'a pa'a pa'a o ka ikaika a me ka mākia muscle (me ka'oia'i'o kūpono - i ho'okahi kilogram i kēlā me kēia malama). Eia kekahi, e pili ana i kēia papahana a loa'a kekahi'ike o ia'ano ho'ona'auao no ho'okahi a me ka hapalua mahina, hiki iā'oe ke ho'omau i ke kula no'eono mahina. Ua lilo ka pono o nā papahana'ē a'e i ka hala ma hope o'elua mahina.

Features ka hookoikoi polokalamu ma ke kaupaonaʻana i loko o ka alternation o ka "oluolu" a me nā lā "pilikia". Ma muli o kēia'ano e hā'awi'ia ana ka manawa kūpono no ka hui'ana i nā pu'upu'u pu'upu'u ho'okahi, a he mea kupaianaha ka loa'a'ana o ka mea'auhau.

I kēia mau mea a pau. Ho'opili'ia ka ho'olālā papahana no nā lā he 16, hiki ke ho'onui'ia i 18-20. Ma waena o ka ho'ona'auao i hā'awi'ia he lā ho'omaha, inā pono,'a'ole hiki iā'oe ke hana no nā lā'elua.

'O ka papa ho'ona'auao no ka hō'ili'ili nui'ana, he ikaika ia i ka ike, a no laila, e ho'olako pono'ia nā mea'ai a me nā ho'okele. Ho'okomo'ia nā kānaka kūikawā e ho'ohui i nā lā'au lapa'au me nā mea'ai (e like me tribestane a me ecdysten) i ka mea'ai. I kekahi mau kumu, hiki i ka hana creatin ke kōkua nui, akā wale nō me ke komo pono a me ka nānā. No ka ho'onui'ana i ka'ai me ka protein, pono'oe e ho'ohui i nā pilikino pilina, akā wale nō ke'ano maika'i. Hiki iā lākou ke pau i ka'ai a ma waena o nā mea'ai. Pono'oe e ho'omaopopo, ma muli o nā mea caloric ki'eki'e o ka'ai,'o ka papahana ho'olālā no ka waiwai waiwai e hiki ai iā'oe ke ho'onele i nā momona momona.

No laila, e no'ono'o e pili ana i ka mea'ai a me ka ho'omehana. Hiki like ka'ai i nā lā a pau o ka hebedoma, hiki iā'oe ke ho'ololi wale i nā mea kanu a me nā hua ma waena o kekahi. Akā, ua'oko'a nā hana i kēlā me kēia.

Ho'omaka ka'ai me ka'ōpō kakahiaka i nā hua moa (3 pcs.), Ke kī li'ili'i me nā teaspoon'elua o ka momi, mai'a (1-2 pcs.), Me nā mea amino acids (2 capsules), hua'ai a me nā minela.

Awakea ninoieo a moʻa moa umauma ai (160 g.) A kumuʻiʻo'ā'ī (30 ML), elua nā komako, na apana o haʻahaʻa-momona me ka waiū , a me ka paʻa o ka slices o ka berena (kaʻoi loa eleele).

No ka'aina awakea, pono'oe e'ai i kahi waihona o ka umauma moa kohua (160 grams), kahi kīla raiki, 300 karamu o ka broccoli a'elua capsules o nā amino acids.

Ho'okahi hola ma mua o ka ho'ona'auao,'oi aku ka maika'i e ho'ohana i 300 grams o ka geyner, a no iwakālua mau minuke - ho'okahi hapa o ka creatine.

Half hola ma hope o nā papa kula, inu waipika ai'ole'ekolu capsule o nā amino acids.

No ka'aina awakea,'oi aku ka maika'i loa ke'ai i nā 250 grams o ka pīni pipi, nā i'a i kā'a'ia a me nā kāloti kāpili.

Ho'omākaukau'ia ma ka Pō'akahi ma ka ho'onalima'elima. A laila pono e hana i nā hana ma ke'ano penei:

1. E kaomi i ke ko'oko'o i kahi kūhaka. Kēia hookoikoi hiki ke auou caiaiai zhimom dumbbell. Pono pono e ho'omaka me kekahi'ano me ke kaumaha li'ili'i, e hana ai i ka 18 mau hua'ōlelo hou. I loko o ka ho'ona'auao'ana, pono'oe e lawe i ka hopena maika'i loa - 6 mau hua'ōlelo hou ma 4 mau palena, e ho'ohana ana i ke kaulike ki'eki'e.
2. E kaomi i ke ko'oko'o, ma kahi kūlana ma ke kihi o 45 mau (ke ikaika ka like me ka hana mua).
3. Ke ku'i'ana o nā lima me ka pahu i ke kū'ana.
4. Ke ku'i'ana o nā lima e ho'ohana ana i nā pōpona (hana "hammer").

'O ka papahana ho'olālā no ka loiloi nui ma ka Pō'akahi e kau'ia nā hana hou:

1. Ho'opūmaha
2. Kauka. He mea pono e hana ia mea ma lalo o ka nānā a ka mea a'o i pili i nā poino hiki ke ho'ohana'ia'ole.
3. E kau ana ma kahi pae
4. E ho'opa'a i ka kā'ei me ka papa lalo.
5. 'O ke kīpili ma ka papa ku'emaka me kahi'ōwili kīpiki.

Ho'onohonoho'ia ka helu o nā ala a me nā hua hou, e like me ka lā Monede.

'O ka ho'ona'auao'ana i ka Pō'alima ua ho'okomo pū'ia nā hana i hala iho nei:

1. Ho'opūmaha.
2. 'O ka pahu pae ma ka pahu i kahi noho kūlana.
3. Bussing ku ana me dumbbells i loko o ka lima.
4. Me ke kūkā ma nā po'ohiwi o ka'āpana.
5. Ho'onui a ho'onui i nā wāwae ma luna o nā simulators.