Square luahi: He poʻe o nā kino, o ka oi aku aʻo a me ke alakaʻi

Hoikehonua, kāne mai i mau,ʻo ka huinahalike luahi me ka mea ku pono ke keka. No laila, i nā kaikamāhine ho'āʻo, e haawi ia i ka noonoo ana e like me ka hiki. I ka lā, i ka pālākiō o ka attractiveness no nō hoki e lawe i kokoke i ka mua wahi. Puni, a kupaa lākou kīkala e ole wale o Laielohelohe i na kanaka, akā, i hoʻonui i ka pakiko-ʻia o nā wāhine. Oia hoi, ina maoli hāʻawi wale huinahalike waiwai pio, kōkua 'aʻole ole e ke aloha, no ka mea, he mea mau i ke ala mai. I ka 'atikala e kōkua Makuakane me ka pilikia, familiarize me ka papa kuhikuhiE workout rula, a e kaumaha aku i ka maikaʻi loa kino.

huinahalike luahi

Mau manaʻo i loko o ka mea ana i ke kinona o ka anakahi o ke ola kino kiekie, a me ka nui o ka hormones i loko o ka wahine kino. Penei, ka huinahalike kinona o nā kāhuna i ka 'maikai ola a me ka mea i ana o ka mea i kā mākou kanaka ke ahonui.

Eia naʻe,ʻaʻole na mea nona o na lākou kīkala, e like me ka like palapala. No laila, i ke kaikamahine e hele i ka hale haʻuki, e hooponopono, a e keia hapa o ka pahee laina o ke kino. He poʻe o nā kino ka poe noonoo ole, a nolaila, e hiki e oluolu e lawe mai, a ma ka hale. No ka 'ike hou aku e pili ana ia e e kūkā mai ma lalo nei.

uha mua lā

Girls i mau kipa hale haʻuki, a hiki i ka lā, i ka wa e makemake e lńkou wale i ka haʻahaʻa o ke kino, aole ia e mau pū i ka hana o ka huinahalike luahi. Ka loa, he pono ole kino (deadlifts, lunges, a no laila, ma luna o) wale maoli na quadriceps a me hamstrings, akā,ʻaʻole ikaika kīkala.

squat

He nui nā manaʻo i ka pololei huinahalike hoki e pono squat. No kekahi kanaka, keia olelo mea pololei, akā, no ka mea, kekahi mea i hookoikoi e i lawe lawa pomaikai. Kela kaikamahine i ko lakou mau kino puʻipuʻi a me nāʻiʻo, hoʻopio aku i ke kaumaha ma luna o lākou iho, no laila,ʻaʻole na 'âlapa hiki EII ni i ka hoki ia mea ma ka squat.

Ka loa, he pono ole wahi, i hiki ai keia hoʻokō 'aʻole i kōkua, i:

• puhaka, e ala maiʻaneʻane kekahi e haawe;
• i kino i ka wāwae nāʻiʻo, 'aʻole i haha aku i ka hana o na lākou kīkala;
• 'aʻole e hoʻololi i ka shape no ka lōʻihi manawa i ka pono hana o nā loulou a me squat kino o ka lalo hoʻi a me ka mea nō palahalaha.

He aha maikaʻi, e hana

I ka poʻe e ole i mea e hana i ka huinahalike waiwai pio, e hoʻomaka e hana i ka hewa hana, alaila, loaa ka poino. No ka laʻana, kaikamahine manaʻo i ka nui, ke kīkala, aole ia i nana loaʻoluʻolu mai i ka waho, no laila, e hoole ana i ka ikaika aʻo a me ka olalo, e holo ma luna o ka mamao 'ano lōʻihi. O na papa, na puhaka, e emi iho, akā, me ia i hele, a me nā nāʻiʻo, akā, inā 'oe makemake e hou lawe i ka hao, e hiki koke loaaʻi seriously poino.

Pop-lā

Manao e pili ana pehea e EII ni i ka hokiʻahā like, kekahi wahine i ole i maopopo ia oe ke hooloihi i ka lā o ka wawae, a hiki pukaaniani i ka lā. Aʻo i kēia lā e e hoolilo wale nō i ka gluteal nāʻiʻo a me ka haawe ana ma luna o nā quadriceps a me hamstrings e e ka palena haʻahaʻa.

koi

Ma mua e hoʻomaka ana i kekahi hookoikoi no heʻahā like kahuna, e pono e lohe i nā kōkua i e kōkua i loaʻa ai i ka makemake hopena. I waena o lākou:

1. Intuitive e haawe. Ke kumu o ka aʻo mea e e i kā mākou hoʻohana 'ana o ka mea, o na lākou kīkala, a i ka holoʻokoʻa malalo o ke kino. A hiki aku ka mea, he ka waiʻona ma i ka gluteal nāʻiʻo mua ho'āʻo a ho'āʻo, ia e hoʻopau i ka workout. Inā mākou e hoʻomau i ka hana i nā kino, ka haawe e hele hou i ka hamstrings a me quadriceps.
2. Ho'ā hope koi 'ia. Pop-lā mea pono, e hoʻomaka ana me na alahaka, hana ma ka papahele a ka Aha. I ka mea kiekie loa o ka pono, e maopopo lea ai i ka lohi mea literally he mau o ke kekona, oiai hoemi like mea i hiki i ka gluteal nāʻiʻo. Ua Ua hoi pono e hoʻokolohua me ka pāpana o ka neʻe 'ana o. Keia i ka mea hiki ke haha aku i ka nāʻiʻo hana i na mea a kokololio hanauna. A eia hoi, ka mea e hoʻololi i ka 'okoʻa a me nā wāwae.
3. I ka nele o nā helu. Inā aʻo Ua anao? Aou no ka ao o gluteal, i ka mooolelo o ka lā, e hiki ole i manaʻo. Hypertrophy o kekahi nāʻiʻo hilinaʻi nui ma luna o lākou hana,ʻaʻole ma ka helu o nā repetitions. Ua Ua hoʻohana 'ia i nooaai wale i ke kau paona ana, i hana ia me a loaʻa nōʻaʻohe pilikia me ka hooponopono ana o kona iho noi.
4. Aʻo ka leo. 'Âlapa pono e hoʻomaka ana e haawi mai oe ia oe iho i na wahie, ke i hoomaopopoia ana ia mea e pono ia e komo pu ma kahi o 15-20 kino ma ka aʻo. Kēia stereotype lakou e ike koke e hele, no ka mea, o ka loa ka hoʻokō hoʻokō 'oe hiki wawe ka lilo i ka pōkole manawa. O kekahi mau o ke kino ka wā i hana pono, e pono e haawi mai i ka i kā mākou e haawe.
5. Ke gluteal Muscle e ia i ka mua lā i loko o nā wāwae. Ke easiestʻano hana ua mau pili ma ka hoao ana i ka bodybuilders: aʻo hoʻomaka me ka lagging Muscle pae, a laila ia e e nui hou ua hō'ā i ka wā lawelawe i ka kēia mau kino. It E e hoʻomaopopo i ka uha workout lā ua i waiho, e haawi aku i ka Pope nui noonoo, a overload ia, no ka mea, e pono wale e EII ni i kekahi koko. I ka hana kino ke hoʻololi i ka hana ma ka wāwae, e makemake e hōʻike i kona mau lākou kīkala, i ka mea e loaʻa, e hana i ka hana i loko o polyarticular wāwae ka neʻe 'ana.
6. E aloha i ka momona. E like me oe i ike, o ka nui, pili i ka workout, ka maikaʻi koko holo a me ka mobilization o ke kaikea i loko o kēia wahi. Kēia 'o ia hoʻi i ka wā kahuna nooaai? E kamaʻilio i ka huinahalike kinona o ka papa hoounauna polokalamu, e hele aku, a me ka oi momona.
7. He pāʻumi. A hiki aku oe e hana i hypertrophy, o ka hopena i loaa mai, e e lewa i loko o ke aniani o ka maikaʻi ma mua o ma ka unahi. No laila, 'oe E manawa e lohe i kona iho noʻonoʻo a me nā kiʻi, e makemake ana ia ma mua o kali no ka mea e pono ai, mai na unahi.

Ka papa kuhikuhiE eiiieaena

Ike ana i ka pono hana, i hana no ka poe kahuna heʻahā like shape oe, e hana me ka nui nui o ka pilikia, a me kā lākouʻiʻo nō e kekahi 'mai koe.

I ka papa kuhikuhiE eiiieaena ninoieo o na kino:

1. E moe ana ma luna o ka papahele, wawae manao a me na wawae paa ua kau ma luna o ka papahele, he mea pono e hoala mai i ka pelvis, ka loa hoʻi i hoka ai lākou kīkala, aole i ka wawae. Mahope o ka hoomaha ana o ka luna no kekahi mau kekona, e hoʻi i kona palapala kulana, akā, ka mea, ua papaia e hoʻonānea na lākou kīkala. Me ua hana i loko o 3 e puhi ia o 10 repetitions.
2. Ku pololei, e kau i ko oukou mau wawae poʻohiwi-akea ma ke kaʻawale, a me kou lima - no ke poo, e pono e hana i ka hohonu squat ana ka lawe i kona mau pelvis hoʻi. Back E e mālama pololei, a me ke alakai i ka papa kuhikuhiE haawe ana ma luna o nā kuʻekuʻe. Ma hope o ka hip-e e laua a hiki i ka papahele, e pono e lohi hoʻi i hoʻomaka wahi. E e lawa i ka hana 3 e puhi ia o 10-12 Rep.
3. E kūʻoe i mau wāwae pololei kona laulā 'Aʻohe wai iaʻu, e pono e lawe i ka hohonu squat, e kau i na lima a me ka hoki ia ma ka hope. Ma hope e kū mai, a lawe i kekahi uha mua mai, a laila, hou, e hana i kekahi squat a me 'oe a me ka' ē aʻe wāwae. He mea pono ke hana 3 e puhi ia o 10 repetitions no kela a me keia la na wawae.
4. Ma ka hoʻokau i kou mau lima ma luna o kou mau puhaka, a me ko oukou mau wawae poʻohiwi-laula, ma ke kaʻawale, e pono e noho iho ai i nā wāwae i hana i ka huina akau. Ma keia oihana e paa, alaila, pii mai ma na manamana, hoʻi ia, a 'oe i ka hoʻokō i loko o 3 e puhi ia o 7-10 manawa.
5. Hilinaʻi hoʻi ma luna o ka pā pōhaku a me ka lima ma luna o puhaka, e noho i lalo (e like me ka noho), a laila, e hapai i kekahi wāwae, hoopaa no e pili ana 1 lua i ka luna, a malalo. Ma kēlā me kēia wāwae kēia hookoikoi E e hana i loko o 3 e puhi ia o 15 Rep.

More kino

Ka wā e kipa i ka hale haʻuki, a me ka walaʻauʻana aʻo hiki ke hana, a he mau nā kino, a he pono kuikawa lako a pan. Ua e e lawa i ka hana 2-3 e puhi ia o 10 Rep ma ka kēia simulators:

• hahao aku la oia hihia ma waena o nā wāwae;
• hyperextension;
• deadlift;
• wili i piʻi okŘkohukohu;
• e hookuke sleds.

Inā he mea ma ka liʻiliʻi loa kekahi o na trainers ma nā haʻuki laau palau, a laila, eʻoiaʻiʻo, e hana mai ia mea, e koho i ka hopena.