E pono ai ke aʻo 'ole pehea e a kowali ae nāʻiʻo.

Ka hana ana mai, kekahi aoao ai kekahi, i nā mea a pauʻalo mākou me ka nīnau "pehea e a kowali ae nāʻiʻo?". Eia naʻe,ʻaʻole i nā mea a pau a mākou i ka pane a hiki i keia mea. No ka, I hoike ia ia i ka Mālama i ka loaʻa 'oe i ka pane ua ike wale he mau - ka' Oihana oiaio o bodybuilding a me ka hiki kumu, physiologists. A ina o ka mua pilikia me ke kahe 'ana, a ma luna o lākou iho ka hoao ana e ike i "ka mea maikai a me ka mea - ino," i hoʻomaopopo i ka mea ia manawa ke aha la he mea ai, a i ole ia, i ka hope pane i keia ninau ua hoʻokemuʻia a me na hola o ka papa' anatomia i a me ka physiology.

Haliu ae la i na mea e ae, ua loaʻa i ka pane i ka nīnau "Pehea e a kowali ae nāʻiʻo?" A o ka manawa makaukau e kaʻana like me oe.

No laila, ma muli o ka ulu o ka Muscle'aʻaʻa mea "aʻo". Ua Ua hana pono, i kekahi lōʻihi like 'ole a me ka pinepine' ke lawe mai oe i ka makemake hopena - he nani a me ka inflated kino.

ʻaʻole mākou e hele aku i loko o kekahi, mahope mai o ka kiʻiona a me ka mea nui no mākou ka oi aku hoʻomaopop 'ana i loko o nā mea a pau o nā nāʻiʻo, nānā' ole o ko lākou mau wahi. Ia mea no keia mea,ʻaʻoleʻoe e loaʻaʻaneʻi i ka pane i ka nīnau e like: "pehea e a kowali ae lākou kīkala" a me ka mea e like.

Eia naʻe, 'aneʻi oe e huli maopopo olelo ana i ka hana ia oe pono a me ka mai e hoohalike.

Mākou pani ma luna o ka mua ka anu u "pehea e a kowali ae nāʻiʻo." Ka mua mea e e - pakele o misconceptions maʻamau i waena o na kanaka o ka 'âlapa ina ka Muscle mea hou - ka mea,' o ia hoʻi hou. Ka hou oe lńkou, i ka maikaʻi o ka hopena.

More ma mua o hookahi aʻu i ike, nā ma ka lima hakoko iho nō i loko o ke kau paona ana i ka 75 kilograms lanakila nui a me ka beefy aku o ka 90, a hiki loa-Ki, a me ka nui o kā lākou nāʻiʻo ka oko ao me ka nui loa. Naʻe, i ka hopena i ole e hōʻike a me ka hooiaio mai "wahahee mana" nui like 'ole.

Ka hooiaio ana i ka falsity o kou lua o ka hoike, au hiki haawi aku i laʻana o ka Pehea opiopio kanaka e hele mai ana no ka manawa mua i ka hale haʻuki a me ka hana ma luna o ka loina hooponopono o ka "lawe hou a hou paʻi," hoʻoili no ka makahiki, a hiki i hoʻonui oi aku 2-3 kg o ka Muscle. A i loko o Akä naÿe ia ia, me ka ike aku i ka 'âlapa mālama nei i ka hale haʻuki mea i oi aku mamua o 3 manawa i ka pule, a he maikaʻi loa hopena, ho onui ana 10 i nā kilo a wīwī Muscle nuipa a.

No laila, a me ka luku ana o kaʻao a no.

Ua ka manawa, e haawi aku i kekahi aʻo ma pehea e a kowali ae nāʻiʻo.

• Hana ekolu aʻo kau no hebedoma.
• Hohola kino ma kekahi Muscle pūʻulu ma ka hoʻohuiʻia ia ai: hoʻi, biceps, triceps, umauma a me nā wāwae.
• Hoʻokō 'ana i nāʻiʻo abdominals E e hana ma ka hope o kēlā me kēia workout.
• Duration o ke aʻo - 1 hola.
• Hana a pau kino i maopopo e hiki me ka hoopunipuni.
• Inu i ka wai i loko o aʻo wale ma ka loa hihia, a me ka poe liilii, mea.
• Kēlā me kēia hookoikoi Ua hana 'ia me ke kaumaha a me ka mea e hiki ke hana 10 manawa, oiai e hana 12, akā, he pono ka' Oihana e mau palua hana pololei a me ka leisurely.
• E hoohana i ua mālamaʻia lohi, ke kaōhiʻana i nāʻano o ka neʻeʻana a pau ma, i ka hoʻokuʻuʻole i hele mau lima i loko o noa haule.
• Ma kekahi hoʻokō 'oe pono e hana ekolu e puhi ia.
• Kekahi Muscle pūʻulu e ia ma ka liʻiliʻi loa ekolu kekahi mau kino hula i loko o ka hoʻokahi lā.
• E uhaki i waena o hoʻopaʻa i ka '- 1minute.
• Ka mokuāhana ma waena o kekahi mau kino - 3 minuke.
• Iloko o ka wanaao, hele a kamailio mau (mai i pana ia i ka hanu, a hoihoi aku ia).
• Makemake kino me dumbbells kahi o ka barbell hoʻokō, ka wā he mea i kekahi koho. Hana i hoʻokō 'me dumbbells, i kou mau lima, a papa hoʻolaukahi ua ole "e lawe" ka nui haawe ana ma mua o ka mea' ē aʻe me kekahi lima. Eia hou, i ka hoʻokō 'ia me dumbbells hoohana hou Muscle hui i ka oihana a me ka lima kūlana i ka pāʻana. Kēia hiʻona e kōkuaʻoe hoʻomōhala i ka ikaika a me ka Hardy a muscular nenoaiu o ka'ūhā mua kaei.
• Ma ka hoʻokō 'ana, e ku ana ma ke alo o ke aniani ai ia oe ke ike ia ua pololei paha ole, oe e hana ia.
• A me ka hapanui o importantly -ʻai maikaʻi, a me ka nui mea, e like me e mai hoopoina e pili ana pono koena (ka hiamoe 'oe e pono ai ma ka liʻiliʻi loa ewalu hora, no laila ia i ke kino manawa, e loaa no ka aʻe workout).

A hāʻawi mākou i ka pane ana, e kūkulu Muscle a hoʻolauna 'oe i ka hoʻokumu paʻa nā hiʻona a me na hooponopono ana, kaʻaeʻana me ka mea e ae oe e lilo i "hou".

Eia hou kekahi, i kekahi o na kumu i pane mākou i ka nīnau "Pehea e a kowali ae i ka dumbbell?".