Hanai ana i ka laau e ku ana: He aha nāʻiʻo hana?

Novice 'âlapa imi, e hoʻonui i ka huina a ianoiyuaa a ma ka poʻohiwi, wiwi ma "koa kaomi", loa ignoring i ke kumu o hoʻokō' ana o nā mea a pau me ka hoʻokoe 'weightlifters - broach. Kekahi mau kumu no keia. ka mea, aohe hopena, hoʻokō 'mea, he paʻakikī a me ke koikoi no o ka mea hewa i kūpono. A he wahi mea he pokole i ka broaching hiki aku ai i nā palapū i hiki ke hoopau i kona 'oihana o ke keiki' âlapa. No laila, ina paha ia mea i ka mea, i ka hana i loko o kēia 'atikala. Pulakaumaka - broaching me ka barbell ku, e like me ka hana ana o ka ipu, a hana paha o nāʻiʻo i hoʻokō ', i makaukau'ōlelo aʻo, a me nā' ano like kino.

Uʻi inoa no ka hale kalapu no nāʻiʻo

Ma kekahi hihia, "broach me ka barbell e ku ana" kani nicer ma mua o "huki koʻokoʻo i ka chin." Hoʻokō 'Ua pono-ike ole wale i waena o bodybuilders. He He walaʻauʻana a me ka weightlifters. Akā, no ka mea, o ka naaupo o ka oe hana, a hiki i ka ike o ka 'âlapa imi e kiʻi a broach. First retraction luna lima mai o ka torso me kēiaʻaoʻao, a i wahie, a aaeuoa - a, e, i ka awelika poo o ka triceps nāʻiʻo. Nō hoʻi 'oe e komo i loko o ka hana o ka trapezoid. I ka hookiekie ana i ka'ūhā mua kāʻei, a ua hoolilo i ka maka i ka haawe ole wale trapezius Muscle, akā, i ka hookiekie ana i ka maka. Eia hou, e komo i loko o ka hookoikoi a me ka nīnūnē nāʻiʻo i lawe i ka hapa uuku wale no o ka haawe. Deep Muscle luna hoʻi ka hana i loko o ka hoʻomaka o ka hookoikoi. Koena o ke alanui me ka hooulu ana i ke koʻokoʻo i ka chin kōkua e hana biceps, mua poo o ka aaeuoa, ka luna pahu a me ka anterior serratus Muscle.

E hookiekie ana ia lako a me ka make

Aia He He hailona e pili ana i ke akamai o ka manao i waena o 'oihana' âlapa ma ka hua'ōlelo o kona manaʻo. Eia naʻe, a pauʻae i ke kumu o weightlifting mea mana, no laila hoi e pono e hoʻomaka ana me ia. A me ka hope, i ka hone i keʻano hana, e hiki ke huli no lākou oko iho o ka hookoikoi. Hanai ana i ka laau ololi loaʻa e ku i ka helu ana o kekahi koi. 'Aʻe' ana ma ka liʻiliʻi loa i kekahi o ia ke alakai i ka mea poino o ka'ūhā mua ami.

1. E lawe moʻomanaʻo luna loaʻa (mamao ma waena o ka manamana nui o ka mea o 20 knm), ia mea e pono ke ala smoothly. Poʻohiwi straightened, umauma kānaka, kipaku aku, hoʻi ua iki ana i loko o ka hope, i ka'ā'ī o ka hookolokolo mai i ka puhaka.
2. E hoolilo ana i ka hanu a paʻa ia, ia mea pono e huki i nā kuʻekuʻe lima, hoolei ia i loko o ka lima, ai i ka chin. Iloko o ka neʻeʻana o ke koʻokoʻo'ā'ī e eʻulupā like kokoke i hiki ai i ke kino.
3. Hope a hiki i ke keena wahi, ia mea pono e Exhale, e hana i kali hou aku i loko o keia oihana no 1-2 kekona, a malalo o ka hookolokolo ana i ka loiloi mua manao smoothly.
4. Ma ka luna o nā kuʻekuʻe lima, ua hoala hou ma luna o poʻohiwi kiʻekiʻe o ka hola 30 degere. Kuʻekuʻe lima e nana i ka nui i hiki i ka lima, ina e hele mai i ka mua, i ka haawe e hoʻololi i ka mea mua nana i ulana aaeuoa.

Koi i nā malihini,

'Oihana paipai aku ana i nā hana Honeʻano hana (pono i hoowalania iho ai i lalo hoʻi me ka hana traction kuʻekuʻe aku hui a meʻaʻole biceps ka hoʻohana a pau kino convulsions) Via uma'ā'ī. Mahalo i kona unevenness mea hiki ke hana i oi oluolu loaʻa i e ole hamper i ka neʻeʻana o ke kuʻekuʻe aku i, a uhai i ka laka manamanalima. Eia hou, ke hoʻokō 'E e hana ma waena o ka perpendicularly manaʻo aniani elua e ike ia lakou iho e like me ka mea mua, a me kaʻaoʻao. Oia ka mālamaʻana ua pono no ka honing ka nō o nā mea a pau i ka hoʻokō 'ana i loko o ka hale haʻuki. Ka mea maikaʻi koho ia ae hana i na kino e like me broaching i ka laau e ku - he Hawaii photo a wikiō. Ke huli nei ma au iaʻu iho, mai ka waho, ka mea i hiki ia e hana ma luna o nā pilikia. E hooponopono i ko lakou mau hana, a me keʻano hana lawelawe i kekahi malihini.

Strangeness e hoohalua ana no ka mea hoʻomaka 'âlapa ma aeie

Ua mau ka hana i ka poe kanaka, ka poe i imi i ka oluolu pāʻoihana, inventing i kona iho 'ana i kūpono kino. Ua pili mua o nā mea a pau me ka huki ana ma ka hihia. Ae, broaching me ka barbell kū mea e mau i loaʻa i loko o ka hale haʻuki ke awa ku i ka nele o ka noa fingerboard. Hoʻokō 'hiki ke auou caiaiai i aeie hoʻokō okŘkohukohu. Eia naʻe, ka hapanui 'âlapa i ke aloha i keʻano hana ua pono ai no ka pono okoa pa alima. Kekahi haalele iho lākou kīkala hoʻi, e moe ana ma ka huina no laila, i ua ia laua i ke kino o ka haawe ana, hiki simulating he broach. Kekahi ia laua e haawe ma ke kino, aole ia e manao mai i nā mea a pau. A pau i kēia mea pono i ka wao akua o ka manawa, pono ka 'Oihana a me ka ikehu. Inā ka mokuna i ka elongated lalo auaiaea uwea, e leie aku ka 'âlapa no e piha ai i ka haawe ana ua p ÷ haku i ka papahele, alaila oe e hoopoina no ka hōʻike broaching e ku ana ma ka hihia.

Universal mīkini Smith

Keia mea paha ka mea wale nō kanaka aʻo i loko o kekahi hale haʻuki, e leie aku ka 'âlapa e EII ni i kekahi Muscle ma luna o kou kino. Smith ka kanaka aʻo mai e hoʻohana i nā 'âlapa, me ka a koe, ka mea, e hana ana me ka kaumaha paona me ka hoalawepu, a kaʻi, mua manaʻo e pili ana i kou mau ola. He nui nā 'âlapa i paipai e hana broach i ke kaʻa Smith. Ke kumu o he hana hoihoi. Kekahi 'âlapa honing hana' ana i kūpono, hai hoʻokahi oddity. I ka lehulehu o ka loaʻa i ka hookolokolo, ka mea i oi aku i ka haawe ana ma luna o ka deltoid Muscle, a pela, maikaʻi mahele. Akā, no ka mea, o ka mea akea loaʻa fracture o ka'ūhā mua hui me ka scapula, i ke broaching i ka laau e ku ana ākea loaʻa ua oi ka hoʻokō, akā, i oi pilikia loa. Ma ia mau hoopii, e wale Smith mīkini. Naʻe, i ka hoʻokō 'e i e lawe me kekahi lima. Puliki i ka'ā'ī me kekahi lima, simulating he ākea loaʻa, i kekahi 'âlapa e hoʻolohe,ʻaʻole wale nō a hiki i ka wa e kaawale aku o ka mokuāhana i loko o ka poohiwi hui, a ma ka pono no ke kaumaha o ka waiwai. Hanai i ke kaʻa Smith i keia la i ka loa alodio, palekana a me ka hoʻokō hoʻokō no ka hooulu ana i ka waenakonu deltoid Muscle pua. Maoli ai, malalo iho o na rula a pau o ke akamai.

A me ka olelo ana mai o trapezes

E kii mai ka broach i ka laau e ku ana i nāʻiʻo hana a pehea e pono e hoʻohana i ka ipu, akā, pono AOON ka trapezius Muscle. A ka mea i hanaʻia ma ka hana. Ka pilikia mea i hiki ole ai ka broach e wahi ana i na kino ma ka trapeze no kekahi ano kumu: ka mea, o ke kumu no nā Muscle pūʻulu. I ole hihia hiki ole "pepehi" ka aaeuoa, a laila, i ka haawe ana ma ka trapeze. Kēia e alakai i ka hewa. Inā he mea i makemake e hoʻomohala i ka trapeze, eʻoluʻolu, e hiki ke hana ia ma ka hope o ka aʻo, ma hope o ka deltoid Muscle. Shrug me ka barbell a me dumbbells e malama me ka hou nui, akā, ma ka unuhi i ka "kuikui" hiki ole ia ma luna o ka trapeze. Trapezius Muscle like pono ke kiʻi i ka deadlift, i mea he kumu hoounauna ole wale ma ka weightlifting a me ka bodybuilding a. Akā, laila hou - hoʻi i ka waihona ipu, a me ka trapeze hana me ka nīnūnē Muscle.

ma ka hopena

Ka luna 'ana o kekahi' âlapa broach i ka laau e ku ana pono ia i ka mua makakoho i loko o ka lā, i ka wa o ka aʻoʻia nona ma ka deltoid Muscle. Kumu no keia mea mau. Mua, i ke kumu o hoʻokō 'ole wale hoʻomehanaʻana, akā, i loa kaumaha mea nui Muscle. ʻO ka lua, ke kumu o hoounauna haawe E hoʻopio i nā nīnūnē nāʻiʻo, i hiki ole a laila ālai ia 'aʻe me ka noho kaʻawale. A i ka pau ana o ke aʻo ma ka walaʻauʻana ano e ole hana no ka Muscle wale maluhiluhi-papahana mua a me ka 'Aʻole e holopono.