Pehea e komo i loko o hale haʻuki? aʻo polokalamu i loko o ka hale haʻuki

Ua Ua lilo kaila e mālama e pili ana i ke ola kino a me ka nani o kou kino. Ka helu o nā malihini i ua ulu steadily hale haʻuki. Inā 'oe i olelo e hele i loko no ka haʻuki, alaila oe e ike pehea e pono komo i loko o hale haʻuki. Mua a poʻokela ia mea waiwai ka uku noonoo ana i ke koho ana i ke keʻena nui no ka aʻo, i pau ma luna o ka mākaukau o ke kaʻi '. Ma hope o nā mea a pau, wale i ka 'oihana, e kōkuaʻoe koho i ke kino a me ka pono, i ka pono no oe, e like me ke ana a hiki i ka manawa pau keia la usefully. A me ka hoomanao, i ka hale haʻuki maikai - ia Aloha ole i ka hou uhi a me ka paa ole i ka wai. I ka papa kuhikuhiE mea i loko o kēia hihia - ka hiki e kū ai i ka makemake hopena. Ma kekahi lumi maikai e ia i ka piha 'ia paha ka walaʻauʻana simulators (me compaction), ka Aha no ka Aha kaomi, barbell me dumbbells, he nui koho o nā mea e paʻa ai a me ka lima paona a me nā aniani keleawe.

Once ka lumi ua koho no ka hana, ka mea i pono, e noonoo i ka lole no ka aʻo. Eia, ke koi i ka aahu mai i ka hoʻohāiki 'ana. Inā mākou e kamailio e pili ana i ka lole, loaʻa synthetics mea inoino breathable, a mai ka hopena maikaʻi 'ole ma luna o kaʻili. E aho e kuai kūikawā kamaa, akā, inā i kēia mea,ʻaʻole e hiki, alaila, hooki i kaʻoluʻolu kamaa me ka maikai bandwidth.

No Muscle physiology

E maopopo pehea e pono komo i loko o hale haʻuki, e malama i ka manao e Muscle pae ninoieo o ka lohi a me ka hoʻokēʻai olona. Ka mea mua i kuleana no ka hālāwai hope o nā bipi kūpaluʻia, ma ka hope - no ka monakō koko uptake. I ka helu a me ka nui o ka Muscle olona, i ka ia, a malama ole hoʻololi ma ke ola. An pono ka polokalamu no ka hale haʻuki nā hoʻokō, ma ka hooko ana o a na nāʻiʻo e ia i loko o mau hoʻopilikia. I ko mākou hana, e hohola a overstrain Muscle olona. Ka hou nāʻiʻo nō e hohola, e ulu wikiwiki na olona.

Pehea e komo i loko o hale haʻuki

Kekahi workout E mau hoʻomaka me ka mahana-i, e like me jogging - ia Aloha nui hoʻomehana i na nāʻiʻo a me ka hoʻomākaukau ia no ka hou haʻawina. Oe Pono e holo no 5-7 minuke. Mai poina i ka hoomanao i kēia rula, ai ole oe e holo aku au i ka pilikia o ka hoʻopōʻino i ko lakou ola. Ma hope o ka pōkole holo ma luna o ka Makamae, e hiki ke hana kona kino. Ka mea, e pono no ka hoʻopau i kou workout.

I ka papa kuhikuhiE eiiieaena no beginners

Ka manawa mua ia mea maikaʻi, e kālele ana ma luna o ka walaʻauʻana kau o ka hoʻokō 'ana i ka hoʻoholo' ana i kāu physical hola. Ke kumu o ka polokalamu no beginners mea uprazheniya me "hao". Penei, oe i e hoomakaukau i kou nāʻiʻo no ka oi hoʻoponopono wahie.

Mau pule ma hope, i ke kaʻi 'E hai aku oe pehea e hana i hale haʻuki a puni ka Pahuhopu o ke kipa' ana. Inā 'oe e ike i ka hale haʻuki, e malama pono, oe, e lawe i ka lākou o nā kino, e hoʻomaʻa i ka huahelu - Ua pau okoa. Ua mea waiwai 'ana i kumumanaʻo ana ia i ka luna' E e wae pākahi no kēlā me kēia malihini lumi. aʻo polokalamu ma ka hale haʻuki no na kanaka i ke muli ma ka hoʻokō 'ana o powerlifting a me ka bodybuilding. Ke koena unuhi i loko o kēia mau papahana mea i bodybuilding kino komo ai kākou ma ka hana mau e puhi ia i ke kaumaha a me ka mana punohu - ka hookiekie ana nui kaumaha he uuku nui o ka manawa.

Ke aʻo polokalamu

I ka polokalamu hale haʻuki aʻo ua loa ka hoʻokō, e pono e hooholo me ka hoʻokō 'ana ma luna o kekahi Muscle pūʻulu. Classes no beginners pinepine nā kumu o ke kino me ka noa paona: pahu aku ai i-ae la, squats, ua leha wāwae, torso, wāwae lua kaomi waina, hookomo i loko o ka hene, deadlift, pilina, hoʻohuli akula no biceps, mailaila aku biceps. Eia hou, i ka polokalamu no ka hale haʻuki no beginners nā kino, e hana ana i nā wāwae a me ka hope.

Hoʻokō 'me ka noa paona paha ma kekahi mau simulators ae e hana mai i kekahi mau Muscle pūʻulu. Eia hou, e hoʻohana i kēia mau papa, e hoʻololi 'ole hoʻopau i ka hopena o ka haawe ana ma luna o ka mea iki i lima.

Walaʻauʻana me nā loina a me na rula o ke aʻo i loko o ke keena

I ka polokalamu hale haʻuki aʻo kokua oe e kaua aku i loa ke kaupaonaʻana, a hoʻomaʻa i ke kinona, e pono e ike i kekahi o na kumu a me na rula o ka palekana a me ka pono hoʻokō. Ma mua o ke aʻo E mau ka huli paha ka haawe ana ua paa pono i ka pāʻana i ke kumupaʻa a me ka manao pono o ka uwea okŘkohukohu. No hoi, e pono e hahai i kekahi mau rula i loko o ka papa o ka hana: e noho malie, ka hoʻomaʻemaʻeʻana i hope o ka haʻuki pono,ʻaʻole e hoʻokiʻekiʻe aʻe he nui loa ke kaupaonaʻana, a mai i hoʻohemahema wale i ka maluhia upena.

Ka lōʻihi like 'ole, a me ka pinepine' kaʻina

Pololei hoounauna ma ka hale haʻuki ma muli o ekolu kumu: ka lōʻihi like 'ole, ka nui a me ka kaʻina o nā kino. Oe Pono e hoʻomaka aʻo me ka hoʻopaʻa 'ana o ka nui nāʻiʻo, a laila, lawe no ka nīnūnē. Ua hōʻike hewa, oe e hoʻomaka me ka paapu o kanaka, e hele ana i ka Anoanoaaiii o na puhaka, hoʻi, umauma, Aaeuoa, triceps, biceps, bipi a me nā forearms. Ma keia hihia, ina e makemake e EII ni i kekahi Muscle, laila, e pono e hoʻomaka ana me ia. Ololi ka hopena, a me ka helu o ka pau hoʻokokoke mai. Ma ka liʻiliʻi loa oe pono e hana ekolu, a ua manaoia e ia i ka e pono ai ke dala o 4-5 e puhi ia. No ka poe e pono e hoomaka ana e hele ai i ka hale haʻuki, ua hiki ke waiho aku i ka hana initially hoʻopaʻa haʻawina o nā mea a pau Muscle pūʻulu, a me ma ka liʻiliʻi umi minuke kēlā me kēia. Me ia i ka pahuhopu nei kokoke loa i kahi, a me ka hapalua hola 'oe ke hana mai i na nāʻiʻo.

Ka lōʻihi like 'ole a me ka nui o kou workouts like me ka pololei hopena ma luna o ka hopena. No ka laʻana, aerobic hola, a ua wehewehe aku ma ka haʻahaʻa pinepine ', hiki mau lōʻihi lawa, akā, me ka mana a ua ole? Aeiiaiaoaony e komo ma ka hola, a me ka hapalua hola. Muli o kona kulana pinepine manaʻo beginners i ka nui e hoÿomaÿamaÿa, i ka oi'ōlelo ai e ia i ka hopena. Akā, ma ka ike maopopo excessive haawe hiki aku ai i ka luhi, a mea he lōʻihi manawa e kikeke oe mai o ka haʻalele 'ana. Haawe a me ka lōʻihi like 'ole o kau hilinaʻi nui ma luna o ka pae'ōnaehana ke kaupaonaʻana, koho kaʻi o ka? Ia? Aiiu, i ka mämä holo o ke kino a me ka koena ma waena e puhi ia.

Pehea e koho i ke kaumaha akau

E e koho Weight ai ia oe ke hana i ka makemake helu o repetitions ma kēlā me kēia 'ia paha. No ka hooulu ana o ka mana e pono ai, e koho i ka haawe i a oe e hiki ke hana 2-7 Rep no ka nuipa a? Acaeoey - haawe o 8-12 Rep,ʻai a me ka study kokua ia - haawe ana, ma ka i oi mamua o 12 repetitions. ʻO ka nui o ka hoʻokō 'e e lōpū, hoʻomaha e ole oi 40-60 kekona. Kēia manawa ua lawa e hoihoi i ka naʻau ana, a mai hemo mai loa ma waena o kino he hoʻonui i ka "anuanu maila '" o nāʻiʻo, a ua hoemi like me ka hopena o ka waiū ia ia.

me ka lako a

Mai ka pono o ka hoʻokō 'ana o ka mana mea ole wale i ka hopena o ke aʻo, akā, i kona ola. Loa pinepine opiopio 'âlapa kuhihewa manaoio i no i kā mākou ia mea mea e pono ke lawe i ka hailona o ke kaupaonaʻana, a hana i kekahiʻano o ka hola lako a pan. Akā, ma ka ike maopopo, o ka laulā o ke aʻo kuhikuhi e loli ai haʻawina lapuwale kou akamai a me ka hoʻokō lako a pan.

No ka laʻana, ina ia mea hewa, e hana squats, laila, i pono e huli i kahe mau na puhaka, a me ka poʻe hewa nui ma - iki i ka spine. He aha hou aʻe e oe noonoo kipa i ka hale haʻuki? No na kanaka, ka mea, he pono ke ike i ka mau rula pili i ka hoʻokō 'ana a pau me ka paona. Ke kumu nui kekahi mea ke hoomaopopo i ka hopena maikaʻi pae o ka neʻeʻana, i ua, ua lawe mai i kēia pae oi lohi ma mua o maikaʻi. E ka olelo, ae hana i ka wā o ka Aha kaomi mea pono e akahele hookiekie i ka hookolokolo, a laila, lohi ma lalo ia i ka pahu.

Pehea e ho okumu i ka polokalamu aʻo i loko o ke keena

Kēlā me kēia kanaka, he kanaka physical ikepili. Ua UaʻAʻole mau ua nānā 'ma ka elemakule physical hola. Aia nā'ōpio kino nawaliwali, a me he mea he kanaka makua a me ka ikaika, a me ka hope versa. No laila, koho i ka hale haʻuki a me ke kanaka aʻo - o ka hemolele pāʻoihana. Hoʻomalu, e koho i kou aʻo regimen ka nānā 'ana ma luna o, mua o ko nā mea a pau, i kou physical hola a wale laila - kou mau makahiki.

He loa paʻakikī ia e kekahi polokalamu, ka ike ole i ka mea a ke kanaka i loko o ka lumi. Eia naʻe, eia na mea rula o ka iaaiey no beginners. Aʻo E hoʻomaka me ka mehana-i - ka hookoikoi Bike paha Makamae. No ka mea, Ua lawa no 7-8 minuke. Ma kekahi aʻo 'oe pono e hana mai i ka Muscle pūʻulu. Kēlā me kēia hookoikoi E e ka palena iki o ka eha, kahi a ma ka liʻiliʻi loa ewalu repetitions ma kēlā me kēia 'ia paha. Koena ma waena o hoʻopaʻa i ka '- i oi aku kekahi minuke. Aia E e 20-25 hoʻokokoke mai. Inā ma ka hopena o ke aʻo ma simulators o ka mana 'oe nō i ikehu, e hiki ke hoʻokō' ia ka hoʻokō 'wahi Bike a Makamae, e haawi ana ia 12 i ka 45 minuke.

pumping hao

Aʻo eiiieaena no ka Muscle oscillation ua haku o ka eha a elima, kahi kēlā me 8-12 kino. ʻano nui komo i loko o ekolu manawa o ka hebedoma, oa ka lā. I ka papa kuhikuhiE Pahuhopu o ke aʻo - ka i kā mākou e haawe o kanaka nāʻiʻo ma mua o ka lala a me ke kino e like me ke okoa. Ma keia hihia, no ka kokololio ulu o ka Muscle olona, ua hoakaka ia. no laila, i nā nāʻiʻo mai i pono, ka mea e mau ia ma ka hypertonia ka polokalamu aʻo E e loli. Ua hiki ke loaʻa ina ka hope hoea mai, hana i ka hoʻokō 'ana i na manawa he nui, pehea ka nui i ka ikaika. ʻO nāʻiʻo i kou hana ma, oe e ike i ke ahi ka waiʻona ma.

Ka loa pinepine hewa i loko o ka hale haʻuki

He nui nā mea manaʻo i ia mea pono e hoopili aku i kekahi i kela la i kekahi, a me ka ia aʻo polokalamu, akā, ia mea nae na nāʻiʻo Pono manawa e ola, a hoomaha. Kela la i keia aʻo mai e haawi aku i ka manawa kūpono e loaa na nāʻiʻo, a 'o ia hoʻi mea e loa e loaʻa iā lākou i ka nui ikaika a me ka leo.

Malihini hale haʻuki nui ohumu o ka nawaliwali, a me ka laxity i loko o ke kino. Oia ke ano hōʻike o ka nele o ka ai i loko o ke kino i hele mai a me ke koko. Oe Pono e hoonui koko, a me oe e hoʻopoina e pili ana i ka nawaliwali, a me ka laxity. Ka loa ka hoʻokō alanui e oia i ke koko i loko o ke kino, ua noʻonoʻo pono, pili hoounauna. Ma keia ano, o ka loa e pono nō i ka papa i ka lāʻau ikiʻai wale uku o 140 kui iho oe a ma ka liʻiliʻi loa ekolu hola o ka hebedoma. Kēia e haawe Ua lawa i ke kino a pau e launa kūpono no kou kino. ia he flabby kino workout aaeei me, e lawe i ka mau o ka mahina. Eia hou, i ka wa i ke aʻo, e lilo regular a me ka pinepine, he mau ili Penei e hoʻoikaika 'ana dramatically.

Oe i Pono, e ike i ka hiki ole i kekahi cardio kekahi mea hou e loaʻa. O ka holo ana, e pakele no keu i nā kilo, akā, i, e ia ka hopena? Wale ikaika aʻo ke kū i ka makemake kokua ia, a me ka huina kuai he uʻi kona helehelena.

He waiwai 'ana i kumumanaʻo o ka nui o ka replenishment o ka wai me ke koe i loko o ke kino. Ma hoʻokō 'mākou hou, a me ka wai ina oe e e inu, a laila, i ka luhi, e hiki mai ka wanaʻao. Eia hou, e kokua i ka wai wehe toxins, e kokua i ka malama ola ami, hōʻeleu i pūnao, pale maʻule hou ihola nō a me ka pōniuniu.

kupono no kou kino

Weight poho polokalamu i loko o ka hale haʻuki kikowaena ole wale aʻo, akā, i kaʻai akau. Akā, hiki ina o ka manao o ka haʻuki -ʻaʻole i kaupaonaʻia poho, e pono nō loa a me ka 'O ke kaulike no kou kino, no laila, i ke kino hookipa mai i ka mea e pono ai ikehu e kūkulu Muscle nuipa a. I ka Ia manawa hoopili aku i kaʻai ua i pono, e like me ka emi ana ma ka meaʻaiʻai ana pinepine hiki aku ai i ka kumuʻiʻo ahi lapalapa. Kumuʻiʻo deficiency, ma ka huli, hiki aku ai i ka hohola ana, depletion o Muscle, a me ka emi ana ma ka ili elasticity. Na kela la i keiaʻai o kekahi 'âlapa pono e noho nā polokina, a carbohydrates. He pono ke ai wīwī ai, kiliala (raiki, buckwheat a me ka ota), ka iʻa, ai hua pisetakia, hua a me ka meli. Akā, ma ka kālua waiwai, soda a me kanakaʻona mau nā mea inu mea pono e loa hoʻopoina.

Ma hope o ke kaupaona aʻo mea pono e ai kumuʻiʻoʻai. No ka laʻana, ma hope o ka ahiahi workout i loko o ke keʻena no ka awakea, ua maikai ka lau a me ka moa umauma. Oia kaʻai no ka paipai ole wale momona wela ikaika, akā, i ka mālama 'ana o ke Muscle elasticity.

E like me ka rula, he hale haʻuki no ka wahine - mea ala kekahi e lilo i kaupaonaʻia. No laila, ke aʻo lā ua? Aeiiaiaoaony e kaupalena hokii o ka holoholona bipi kūpaluʻia, hoʻopau mai i kaʻai o ka momoma, palemo iho a me ka spicy ai. No laila, i mea e kū ai i ka makemake hualoaʻa i kou pono e hui pu iho i ka maikai hale haʻuki me ka pono nutritiousʻai.