Aʻo me ka iho kaupaona: i ka polokalamu, hoʻokō '

opiopio 'âlapa He nui ho'āʻo ana e hoʻokō i kekahi hualoaʻa ma ka lā kakahiaka o kona' oihana, Noho nui manawa a me ka ikehu i loa hoʻokali kūpono 'hana. Mākou e kamaʻilio e pili ana i ka paipai aʻo kai eʻe ma ka hale haʻuki a nooaai me ka paona. Mau kanaka ike ia ma ka loiloi mua kahua o ke aʻo me ka iho kaumaha e ae kekahi e koke aku, a me ka pono ke hoʻoponopono i nā hana.

Ka pulakaumaka o kēia 'atikala - he mau hoomakaukau-i nā papahana no beginners me ka piha ano e kōkuaʻoe koke e hoʻomau ana i loko o ke ao nei o ka' oihana haʻuki a me ka hoʻokō hiki hualoaʻa me ka hele ana i ka hale haʻuki. Mākou, e kālele ana wale ma bodyweight aʻo.

kiko

Ma mua ee makou ma o ka piha study o kohu kūpono hoounauna, mea he uuku deviate mai i ka papa kuhikuhiE theme like a me ka pulakaumaka ma luna pahu hopu ke kumukuai. Ka mea ua nui na malihini, manaʻo i loko o ke ola ana o ka hana kūikawā kino. No ka laʻana, kaumaha poho mea he hoʻokahi eiiieaena, a no ka lākou o ka nuipa a me ikaika - he loa okoa hoounauna.

I ka mea aole mea okoa. Ikaika aʻo me ka iho kaumaha mea oo hiki ia oe e hana i ka novice 'âlapa, a lilo aku ke kaupaonaʻana, no ka mea, he mea mau wale nui aʻe: naau i kela a me Muscle'aʻaʻa naoh i ka haawe. Slimming e pono e hoala mai i ka naau ana, no ka poe pono i "nāʻai" ka Muscle, a kaumaha waiwai e hookaawale kino.

Nā iauaeoia a me simulators

Hili mai ka lewa iho hiki ole ia i ka hana ciia. Ma kekahi hihia, Pono kākoʻo hoounauna lako a pan. Maikaʻi loa, ka hapanui o na malihini, ma ka lima Pono e loaʻa ka papamoe ki a me ka laua mau kaola. 'Oihana paipai aku e kuai hola mīkini "3 i ka 1", i nā nā accessories a pau, e hana i kona mau kaumaha. I loa na hihia i ka pilikia hiki ke wehe pilikiaʻana, a me ka mau o ka noho, wale i ka pilikia o ka hewa i loko o ia mau hihia maoli he dramatically.

Nō hoʻi, ma ka mea e lńkou me kā lākou mau kino ke kaupaonaʻana, he manawa e kiʻi, a me ka kuikawā Yoga moena e e loaʻa i loko o kekahi nii? Ukana hale kūʻai hiki. Kēia mea kalaima Ua koi hou no kumu o kou niho, mai ka hapanui o na kino i ka hana e moe ana ma luna o ka papahele.

'Oihana' âlapa paipai no beginners, e nana i ka nii waiwai hale kūʻai, a me ka laholio poe no ka aʻo. Kēia mea kalaima He pono he mau makahiki o kona ola ma ke kuai koke o Laielohelohe i ka noonoo ana o na mea he nui malihini,, no ka mea, ka wā hoʻohana pono, ka mea e leie aku oe i ka maiau hana ma kekahi Muscle o ke kino.

I ka papa kuhikuhiE ka pu kāleka novice

Ka pono hoʻokō 'ana i kā lākou mau kaumaha mea maʻamau squats. I KA WA OPIOPIO polokalamu a me kona mau kaumaha i ka hale pono hiki ole ke hana me ia. No hoi squats mana no ka Muscle Recruitment a me ka slimming. Ma ka hihia mua e pono e hana i nā kino lohi, hoʻomālama ma kēlā me kēia repetition, akā, e squat hoʻokēʻai a meʻaʻole Komo kākou i loko o ka hooloihi ae i koena ma waena e puhi ia (40-60 kekona i kā mākou) e pakele o ke kino momona.

Ke squatʻano hana mea nui e apono 'ole wale' oe, e kālele ana ma luna o kekahi Muscle ke kanana nei, akā, i mea hiki ke mālama i ka hewa. An piʻi wale 'âlapa pono loa ana ka pāʻana i ka oihana o kou kino.

• pololei hoʻi (kaʻoi loa umauma hoʻohei aku, e lawe mai ana i ka maka);
• i ka lalo wahi o ka squat'ūhā e e laua a hiki i ka papahele a me kou mau kuli -ʻaʻole e hele ma kēlāʻaoʻao o ka pae ana o socks.

No hoi, he nui trainers Meu manawa a hooku ae i kou mau kuli i kaʻaoʻao a me ka mai e lawe i kou mau kuʻekuʻe mai ke kahua hahi. Ua mea maopopo i ka hailona o ke koi, akā, ka mea, e nona i ka pale 'ana i nā ami mai ka pōʻino. Ma ka loiloi mua kahua o ka hoʻonaʻauao ka mea, ua pono e paʻa ia i ka noho a pa no kākoʻo.

e haawe pulakaumaka

Lunging kino i mua ma luna o kekahi wāwae, hoi, ia mea he pono ka hoounauna. Aʻo polokalamu a me kona mau kaumaha pinepine pono i kekahi mau manawa lawe mai ho'āhewa wale i ka hebedoma, e like me ka mea, i ole kaʻawaleʻana, a me ka ae e hoʻomōhala okoa nāʻiʻo i loko o nā wāwae ma ka neʻe maila i ka piko o ka umekaumaha.

No laila, i ka wa e pale ana i ka hope, a straightening i ka hoʻi ma lalo o ke kaumaha, e hina ia i kauwahi o ka uha. Na ka papa kuhikuhiE mea - mau ma ka hooponopono ana i ke kino: o ka huina ma waena o ke kino, a me ka papahele e e 90 degere. Akā, he hōʻemi iki hene (20-30 degere) aku biases ka haawe ana ma ke alo o ka uha, a me Muscle hele mai i loko o ana wale nō ka wā o ka palena manawa wāwae. Eia naʻe, 'oihana' âlapa paipai no beginners nō ka pāʻana i ke kaua,ʻaʻole i hiki i ke kuli ke ami hoi i kaua aku ma luna o ka papahele, e like me keia e hanaʻino i ka kneecap.

Gymnastics hiki ole ke hana me

Dorsi kekahi kokoke paʻakikī e hoʻoikaika i, no ka mea, e ai mau hoʻoili. Ka mea hana ma ka hele ana, malama ana i kaulike ole, e kāinoa kekahi koa wā anuenue a squatting. Eia naʻe, i kēia mau nāʻiʻo hiki i ke kino, e kuni i ka mea oi momona, no ka mea, kā lākou hana pono o ka hailonaʻana no ka ikaika a me ka ikehu.

Aʻo polokalamu a me kā lākou mau kaumaha no na kanaka mea mau i loko o kona haku mele 'ana o ka, e huki like-aku ai, akā, he nui coaches, a kaumaha aku malihini, he polokalamu, lilo aku maka o ua loa kanaka wale mai i ike pehea e hana i kēia hookoikoi. Aia e pono ai ka hoao ana gymnasts i ike pehea e e ka hoʻi nāʻiʻo komo i loko o ka hana.

ʻike mau kino Alive aku hana ke kanana nei i ka lumbar māhele 'āina, akā, i ka retraction o kua kuʻekuʻe lima i loko o ka hene pono ke kiʻi i ka latissimus dorsi. Ae, huki-UPS mea i pani no ka hoʻokō ', akā, initially nō haʻalele i ka nui nāʻiʻo.

Koho mea kalaima no, e huki like-ae la

Mau nō workout bodyweight no na kanaka e hoʻokomo i loko o kona papa inoa o nā kino, e hooikaika i ka hope. Eia ka mākaukau kekahi kime pāʻani mea kaua a me ka papamoe 'aukā mea e lanakila maluna iho o kekahi novice, e huki like. Ke kākoʻo pāʻoihana Ua he mea:

• mea kaua, ua hoololiia ma ka papamoe 'aukā, a ua paʻa i ka loop;
• 'âlapa, e lawe ana i ka papamoe' aukā lima, fixes kekahi wāwae i loko o ka loop o ka mea kaua (ma ka lalo).

Penei, stretchable laholio mālama i mea kalaima mai i ka noho hookolokolo ma ka huki i ka hookolokolo, a no ka 'âlapa. Novice 'âlapa wale Pono e lena imua umauma puakai. Ae, i mua keia hookoikoi mea paʻakikī a me ka hiki ole, akā, e hāʻawi i lōʻihi ma hope o ka hoʻouku lako a pan i ka hopena. Ma awelika, ma hope o kekahi mahina o ke aʻo (3 manawa i ka pule) kekahi mea hoʻomakaʻana ma luna o lākou iho, me ke kākoʻo o ka mea kaua, hana i ka huki like ana-i kekahi manawa. A me keia mea he nui result i loko o ke kino a me ka manaʻoʻike hua'ōlelo.

unloved hoounauna

Home aʻo me ka iho ke kaupaona a me nā pahu-UPS. Eia naʻe, no ka mea, he nui beginners, e alakai i ka sedentary Aloha Hawaii, e lilo he maoli hoʻomāinoino ', a me ka mea, e ho'āʻo ana e kāpae'ōlelo i nā koi o ka' Oihana. Ka pilikia ka mea e ho'āʻo ana'ōpio 'âlapa, e hoʻokomo i loko o hoohana ia i ka hailona o atrophied nāʻiʻo i mea ole ia ma ka maʻamau o ke ola. Ua pono he loa okoa kokoke loa i kahi.

Pahu hoʻomaka i ka hana maikaʻi mea,ʻaʻole ma ka hoohanau, akā, ma luna o ka pā pōhaku a me kona mau lima, e pili ana i ka 45 degere ka makau ma waena o ka papahele a me ke kino. Ae, ka mea, he mama, a hemahema hoi hoounauna, nae, a me ia mea hiki ke kiʻi i nā nāʻiʻo o nā mea kaua a me ka pahu, ina lawe mai me ka haʻahaʻa he mau kakini repetitions.

Ka lua o ke kahua me ka pahu aku ai i-UPS me nā kuli. He waiwai nō ia e lohe i ka oihana o ka lima pili ana i ka hale noho. ? Aneii lima i loko o ka lima e kālele ana i ka ukana ma ka pahu nāʻiʻo, a me ka ho'ēmiʻana EUIAaIN ka pulakaumaka ma ka triceps. E lawe mai i nā kuʻina ka loiloi mua o ke aʻo me ka iho kaumaha maikaʻi, e kau i koʻoukou mau lima, mai ke kino aku. Aʻo 'ana i ka hana i ka hoʻokō' keia alanui, e hiki ke pakele, e hele i ka mau pahu aku ai i-UPS.

Building kinona

Beautiful poohiwi, ua mau no ka huahua o nā 'ē aʻe. A ka mea, aole i mea o ka mea i kekahi kime pāʻani huahelu - i ke kanaka, ai ka wahine. Ua nana nui, akā,ʻaʻole a pau o ka noviceʻike i ke kūkulu i kona mau poohiwiʻano hoopuni, a ma ka hale, me ka hou manaʻo a me ka lako a pan. Ka mea i ka deltoid Muscle ka loa ikepili koʻikoʻi i kekahi stress, a me ka hōʻike aku iā lākou hana loa ai na mea, e pono e "nāʻai" me ka nui o ka repetitions. Aʻo a me kona kaumaha iho i ka'ūhā mua o ka hale kikowaena a pau ekolu kino:

1. Poe e hookiekie ana i na mea kaua mai. Ka papa kuhikuhiE mea 'aneʻi - ke ana o ka' ike loea hou. Ma ka loiloi mua kulana o ka'ūhā mua a me ka lima kuʻekuʻe aku ami pono e pono 90 degere. I ka hoʻokō 'hiki ole oe e haawi aku i lalo i ka uha mua ami.
2. Mahi i loko o ka lima. Kau i ka lima ma ka hale noho, pono e hoʻokiʻekiʻeʻia aʻe brushes, e pili ana i ka 90 degere ka makau i ke kuʻekuʻe aku. Mai ia ka hoʻolako 'ia e lawe i nā kuʻekuʻe lima a hiki i ka aoao, me anuenue a straightening i nā mea kaua.
3. Mahi i loko o ka hene. E hoʻomaka ana i nā hana 'Aʻole i oko, mai ka mua hoounauna. He mea e pono ai wale nō e lena ia, e kau i waena o ka papahele, a me ka kino huina o ka 90 degere. I paukūʻia kuʻekuʻe lima i mai.

nui kekahi hanana

I KA WA OPIOPIO polokalamu a me kona mau kau paona ana, o ka oi aku ka wā e hele mai ai i losing ke kaupaonaʻana, mau i loko o kona haku mele 'ana kino no ka abdominal nāʻiʻo. Eia naʻe, Ua hewa ka hapanui manao e pili ana i ke ahi i kēia ala'ōpū momona. Overweight ua eliminated ma ke kino i loko o like, akā, i hana no ka ahakanaka tighten wale saggy'ōpū.

I ke kumukuai o 'ana i kumumanaʻo mea i loaʻa nā ole nāʻiʻo i loko o ka lalo a me luna aʻe o ka paapu o kanaka, ma ka mea ka mea, o kekahi nui Muscle mea e alualu i naʻano likeʻole e:

1. UPS o ke kumu. Ke easiest ala e kiʻi ma luna o ka papahele, a e kau mai ana i kona mau wawae maluna o ka pa, hookiekie i ka torso mai.
2. Mau wawae ae la. E moe ana ma luna o ka papahele, e kau i kona lima ma lalo o nā lākou kīkala no ka paakiki holo ana, e pono e hookiekie i ka wāwae i me anuenue lākou mau kuli.
3. Alu ala. E noho ana ma luna o ka noho a noho, ka malama ana i nā lima ma luna o ka noho, e pono e lawe i ke kino a me na wawae aku, mai kekahi i kekahi, imi e lawe i ka prone kulana. Kēia Ua ukali ma ka hookiekie ana i ke kino (mālama koena), huki i kou mau kuli i kou umauma.

paakiki hoounauna

Ke? Eaia i loko o ka 'aukā ua underestimated ma kekahi' oihana 'âlapa mea e i ke aʻo a me ka iho kaumaha beginners. He nui nā poʻe manaʻo e, aohe mea i hiki pono ma mua o ka malama i ke kino kūpaʻa, e kū ana ma luna o kona mau lima, e kau mai ana i kona mau wāwae ma luna o ka papahele. Eia naʻe, e hoʻokō i kēia pilikia hoounauna, a hiki ole ke hoʻolimalima i ka puu o coaches,ʻaʻole e hōʻike beginners.

A pau, ua puni hoʻi: oe i ke ku ana ma kekahi wahi no ma ka liʻiliʻi loa o ka minuke. Maoli ai, ma ka hoaka o ua koi 'ia e mālama i kou kua i pololei, a mai e na lima hoʻohei ma ke kuʻekuʻe aku. E like me ka rula, literally 15-20 kekona malihini, hiki ole ke ku imua o ke kūpaʻa haawe ana, a ma hope o ka manawa pōkole e lulu i ka pau kino me ka ua i kāpiliʻia.

Hoʻopoepoe aʻo hiʻona

Ua mea waiwai 'ana i kumumanaʻo i ka papa' âlapa hiki ke hana ma kekahi mau ano. XIX. Aʻo komo ai alternating Anoanoaaiii o kēlā me kēia Muscle no kekahi mau repetitions. Naʻe, i waena o ka malihini, ka poe i makemake e lilo kaumaha koke aku, ka nui kaulana kaapuni aʻo me ka iho kaumaha.

A hiʻona o ua mau hana nei i ka hana kūpono i ka luna kino no kekahi hoʻokokoke me koena. He He polokalamu no beginners. Ma hope o ka hana i ka kaiapili mea he mau-minuke wanaao ae, a ua hai hou na mea a pau. Kēia aʻo ka loa kaumaha i loko o ka mea'ōnaehana mānowai koko'ōnaehana, no laila ka mea, ua waiho no beginners, e kū lākou pana, ae ho'āʻo ana breathlessness. Oe ke E lūlū mai i ka nui o repetitions ma kēlā me kēia 'ia paha, akā,ʻaʻole i ka mokuāhana ma waena o kino.

ma ka hopena

Workout bodyweight i ka hoʻokō wale nō ma nā kahua o ka hoʻonaʻauao loiloi mua o ka hana. I ka wā e hiki mai (1-2 mahina) ua hakuloli i ke kanaka kino wahie, a oki i ka ulu Muscle a me ka momona ua wela. Eia ka mea, Ua pono, e hoʻouka hou aku au i kekahi kaumaha a hoʻololi 'ana i ka hoʻokō' ana ia lakou iho. ʻOkoʻa, e hiki pūʻali i ka hoʻokō 'ana i loko o ka luna papa inoa o nā wahi a mau hoʻololi i ka uuku o ka manaʻo hoʻokokoke mai.