E imi mai ana e aʻo i ka hopu mai ma luna o ka 'aukā kaikamahine a hiki i ka hae ala loaʻa (mea pepehi' alo 'oe), pono ma mua, e lilo ia i hana i kekahi nāʻiʻo. Kēia mea maikaʻi loa, e kōkua pahu aku ai i-ae la, a e kau ana ma luna o kaʻauamo. Lawa no ka pule a elua, e hana i kēia mau kino no elima e puhi ia, kela mea keia mea e makemake ana i ka ho'āʻo e e like na pahu aku ai i-UPS. Ma hope iho o ia, e lalana ana i pono, e hiki hoʻomaka i papamoe bar. Paha, ma hope o ka pule o ka pahu aku ai i-ae la oe, e hopu i kekahi manawa, a me na manawa elua, a ina oe mua hiki i hopu i kekahi manawa. Inā 'oe nō e i hiki i kēia hopena, e hiki wale kau ma luna o ka' aukā like loa me hiki, a hana ai kekahi mau manawa no workout. alanui kekahi: ka hoʻohana 'ana i ka noho' ole i kekahi mea'ē aʻe e piʻi ma luna o ka papamoe hookolokolo, e koho oe ia oe iho me ina oe e loaa i (chin ma luna o ka papamoe 'aukā), a kau ma keia oihana like loa me hiki, a me ka wā e kaua, ke kau nei kokoke e noho loa lohi iho, lohi straightening i na mea kaua. A pau i kēia mau kino e hoʻoikaika au i nā nāʻiʻo a me ka ami a me ka hoʻomākaukau hoʻi 'oe no ka mea mua puakai.
Kino ma ka hookolokolo kaikamahine
Ma neia hope aku, aole e he manawa ia oe, e hiki no i ka hoopahele ae la i mai koke aku! Ka manawa mua i mea pilikia, jerks a me ka nui hana. Initially, ia mea ana, akā, na ka papa kuhikuhi mea o ia i loko o ka wā e hiki mai oe e mai poina i ka hana, e huki like-i pono, maluhia, oo flexing i kona mau lima. Maikaʻi manawa, e huki i kou kino pono, me ka jerking, twitching ma mua o ekolu manawa. A hiki aku oe a hiki i ka 'ilikai i lea hopu hiki i kekahi manawa, oe e pono e hoomahuahua i ka helu o ka huki like ana-UPS. Aia E i, e hele like pinepine i hiki ma luna o ka papamoe hookolokolo, a like ka nui me hiki ke hana. Puakai kekahi manawa, e ho'āʻo hou i hoʻokahi hou manawa. Ma keia puakai hiki ke huikau e ka mea ia oe, e tighten kou chin ma luna o ka papamoe hookolokolo, alaila haule hiamoe ma keia oihana, a lohi lalo paha, e ho'āʻo ana e hopu i like kiʻekiʻe i hiki - mai i ka pahu a me ka ole i ka ai. Inā 'oe e e haʻalele, laila ihi aku, mai ka papamoe hookolokolo, koena no kanakolu kekona paha pela, a laila, ho'āʻo e hopu mai. Pela e hana like pinepine i hiki. Papamoe, 'aukā e makaikai ina oe e wale ho e aʻo i ka hoʻokumu paʻaʻana o ka hoʻonaʻauao' ana i ka iʻa i ka ai me ke kaikamahine ma luna o ka noho hookolokolo, ka mea,? Aeiiaiaiaaia elima mau lā o ka pule, a me ka 'ē aʻe mau hiki ke hoʻonānea.
He aha e hana ai i loko o kekahi hoʻi, e huki like ana-aku ai?
Ma waho aʻeo i ka papamoe 'aukā e eʻuwīʻia aʻe pono ma luna o ka haoʻa i mau lāʻau kī, a me ka pohaku kaomi, e like me ka mea abdominal nāʻiʻo, aole nae i nui, akā nō e ka ua hoʻopili e huki-UPS. Ua pū E kōkua i ke e ike pehea e aʻo mai i ka iʻa mai ia ma ka hookolokolo ua kaikamahine la. Akā, ka hapanui o nā mea a pau i ka wa a ke kuʻuna ma ka papamoe hookolokolo ulu nāʻiʻo o ke keena torso. Ke kaumaha ma muli o ka laula o ka hookolokolo clutching haawe mea ma okoa nāʻiʻo - ma ka latissimus dorsi, ke Muscle-flexors o ka lima, pahu nāʻiʻo, a me kēia mau mea maikai aʻo ma ka hookolokolo kaikamahine. Ka wā e aʻo e hopu i ehiku a ewalu ka pipi ana, a ma ka mea ia manawa ke hana i kekahi mau hoʻokokoke mai ia oe ke hoʻomaka hana, e huki like-aku ai ma luna o nā papahana likeʻole. A i ka wā e hiki ke hopu he umi paha umikumamalima manawa, ae e hana i paona, no kekahi laʻana, e kau ma luna o ka wahi kaumaha (i ka elima kilograms) a hopu mai me ia. Ka hapanui o pinepine oe Pono e kau paa ala loaʻa, no ka mea, hoʻohana i ka loa nāʻiʻo, akā, i kekahi manawa, e pono e hopu mai me ka 'ano, a ke hoʻololi loaʻa (mea pepehi' alo 'oe). No ka laʻana, no ka hooulu ana o ka lat trainers Paipai 'puakai ala ākea loaʻa, akā,ʻaʻole oi aku ka laula, e hoolaha ana i kona mau lima, no laila, i ole e keakea mai i ke kūpono' ana o ke Muscle contraction ikaika hawewe. Akā, i ka hope o oi pono no ua mau 'âlapa pehea e aʻo i ka hopu mai ma luna o ka' aukā kaikamahine nana i ike mua, a me ka makemake i ka hoʻoikaika 'ana i ko lākou hopena. Ka mea, e hoomanao oukou i ka mea, ua i paipai no ka mea, he akea ana aʻe loaʻa, e huki like-ae la no ka mea, o ka pilikia o ka haehaeia ligaments. I loko nō o ka mea ia e pono e hele ma ka hookolokolo pinepine, mai poina i nāʻiʻo pono e hoomaha aku i ka ola. No laila, inā e manaʻo i kou nāʻiʻo i luhi a me kaʻeha, ae oe ia oe iho i ka mokuāhana, mai ka lā a elua o ka aʻo. Na ka papa kuhikuhiE mea - i ka makemake a me ka perseverance, a ina e hoʻomaka hana, e huki like-ae la, aole i pau a me ka mai i ninini i ka makaikai a hiki i keia iwi, a lailaʻoe e loaʻa maikai hopena.