Hoʻokō 'a me kona kaumaha iho ma ka home. He poʻe o nā kino me ke kino kaumaha no na kanaka a me na wahine

He nui kânaka makemake i ke ola i ke Aloha Hawaii kahi o ka hola hale haʻuki ma ka hale, e hana paha i kekahi 'papahana eiiieaen, ke komo pū kekahi hoʻokō' a me kona kaumaha iho ma hope o ka 'ē aʻe. A me kā lākou ways - e hoola i ke kālā ma luna o ke kūʻai i ka hale haʻuki wale nô - he ka naauao.

I mea e hoʻoikaika ola, lilo hou agile,'ōlewa, hoomahuahua i ko lakou mana holo 'awelika o ka II ma lalo - III haʻuki waeʻano, ua hana Ua lawa. ʻO kekahi mea, ina o ka incumbent loaʻa pīhoihoi pahu hopu: au haʻuki waeʻano, a ma luna. Ma keia hihia, me ke kaʻi a me ka hana kūikawā hale haʻuki e e hana ai.

Ina paha ma kona home aʻo i loaʻa?

Universalʻaoʻao o ke kanaka physical mea maikaʻi a nā kino a me kona kaumaha iho ma ka home. Ka mea, e pili ina i ke trainee mea,ʻaʻole hiki ke hele i ka hale haʻuki (no ka mea, o ka mamao, nele o ka manawa a no nā kumu). Ma ka lokomaikai o keia ano o ke aʻo ia mai nei, a me kā lākou loaʻa nui.

He nui no ka pono loiloi i kou ola, no laila, i ole e hana ino aku ia ia e like physical haʻawina. Ma hope o nooaai? Physiologically - mea stressful no ke kino, pu ma sverhvosstanovleniya Muscle'aʻaʻa. A stress e hoomakaukau e. Ma ka olelo, ia ia i hana ai me kona mau kaumaha ma ka hale e e nānā i kekahi mālama nui.

E kaha i ka hana o ka naau mea pono hoʻomākaukau e hoao i ka hoihoi hou ana o kona maʻamau ana ma hope o hoʻokō '. Akā, ināʻoe i ole ia, oe eʻole ai eʻinoʻino. No laila, ma hope o hoʻokō 'e kamaʻilio i ka cyclical, hōʻeuʻeu, Loko o ka naau.

pumehana-i

E hoomaka ana i ka papa aʻo na kanaka e loaa ana mai ka maʻi mai, e wale ia me ka 'ae' ana o ka hele ana i kahuna lapaau a me ka hoʻokuleana i ka papa'āweʻaweʻa kemika ka mālamaʻana o ke ola you.

Mai i mea hoopoina i mea e pale poino, e hana i kekahi hookoikoi me kona mau kaumaha mua mai i ka luna 'workout, mehana-i kou nāʻiʻo wale hope a prepares ia no physical haʻawina o ka papa luna'. A me ka pono ma mua o ka mehana-i ka ua? Aeiiaiaoaony e hoʻokanahaʻi cyclic ke hoʻoukaʻia, i hoomakaukauia no ka nooaai? I ka mea'ōnaehana mānowai koko'ōnaehana, ke 'ano o ka lōpū holo no ka 15 - 30 minuke. Ignoring i ka mehana e 'eha. Ma hope o nā mea a pau, i kekahi physical aayoaeuiinoe - ia ka stress ma ka Muscle olona, kūpono ai i loko o kā lākou sverhvosstanovleniya (i ka oi loa).

Ma o ka luna 'o ka hoʻokō' ana me koʻu kaupaona no na kanaka

Complex bodyweight kino no na kanaka hiki i keʻano o ke koho. IeAUPIIe, IAa IO ia nā 7-10 kino. Kēlā me kēia hookoikoi (lākou pae) i ka pahu hopu - ka hooulu ana o ka kekahi lākou o nāʻiʻo. Paipai no na kanaka kaawale - ma luna o kekahi mau lā o ka pule - e hana mai kekahi Muscle pūʻulu. No ka laʻana, ka mea pālua aʻo:

1. Pahu, deltoids (ko lakou mea nana i ulana "uhi" nā poʻohiwi), latissimus dorsi, wāwae - maʻia.
2. Biceps, abdominals, wāwae - accented.

A eha-kalapona ma o ka hebedoma paipai no ka mau pule o ka aʻo i loko o keʻano mua, a meʻelua ma luna o ka lua. Hui kino e e alakaʻiʻia e ka hana nāʻiʻo o ka pae. He nui e ike i ke ano o ka hoʻokō 'hoʻopili like me ia.

Kino no kekahi Muscle pūʻulu

Ho i kēia palapala no ka bodyweight kino:

• umauma - pahu aku ai i-ae la, huki-panina;
• ka deltoid nāʻiʻo - huki mai i ka hookolokolo, hoʻokō ' "ʻaoʻao hookolokolo";
• latissimus dorsi - huki mai i ka hookolokolo laulā loaʻa, flexion-mailaila aku i na mea kaua ma luna o nā kaola;
• mau wāwae - lōpū squat ma luna o nā wāwae: kekahi panina loaʻa type;
• biceps - uhuki ana mai ma luna o ka crossbeam aʻe loaʻa;
• abdominal nāʻiʻo - na kumu i na manamana a me na wawae i komo i kona poo;
• wawae (accented) - squatting ma kekahi wawae.

He aha wahie, i, e kali oe ia oe iho a hiki i ka wahine?

O na papa, na hiʻona i kino bodyweight no kaikamahine. Women e hana hou kardiodvizheny, no kā lākou 'anatomia i paipai i ka nui kino momona (7-10%).

Ka mea, he poe e hana i kekahi wahine huahelu ua ole i accented waiho e puhi ia i ke kūpono 'ana o ka palahalaha hoʻi nāʻiʻo, deltoids. No hoi i paipai Classic kino i lilo ai ka ili o ka mua wāwae o nā kāne type.

Naʻe, i ka hewa o ka assertion i na mea he nui Loko Ka wahine "kükulu" he kilakila dala o ke Muscle, no ka, pili aʻo. Soothe ka hana ana i ka maikai ke keka: no ka mea, o ka wī o maoli testosterone i loko o ka wahine kino i mea ole e hiki. No laila, ka mea ma luna o huahelu ua i ma ka manao ana o kēia mau kapu, me ka like wahine type huahelu (i ke kūpono 'ana o ka palahalaha hoʻi nāʻiʻo, nāʻiʻo o ka mua pae o ka uha.) Maoli ai, ka mea i hana kona iho kaupaona no na kanaka e okoa mai na wahine.

Papamoe 'aukā like me ka Classic hoounauna

Mawaena o ka nui kino he mea kekahi pūʻulu o panina, oa universally ike, 'ia i loko o ka hapanui kanaka nooaai?. E ka hoʻomaka me ka huki ia ma luna o kaʻauamo.

Ua ua kapaia ke kumu no ka hooulu ana o nāʻiʻo i loko o nā lima, poʻohiwi, hoʻi nāʻiʻo.

Hoʻomaʻamaʻa kane 'âlapa ae hana i ka huki ia i 4-5 i 10 mau manawa hoʻokokoke mai. Women lawa 3-5 manawa no huapalapala. Naʻe, ina keia 'aʻole e' ae i ke kino ano o kaʻailolo physical hoʻonaʻauao, laila hoʻohei, straighten i kou lima ma luna o ka noho hookolokolo ma ka vise kumukuai na manawa he nui e like me ka hiki. Eia naʻe, e mahuahua, mai ke aʻo hoʻokō 'ana i ka helu ana o repetitions e.

E ka hoʻomaka me ka mea mea maʻa mau i ka pono kino bodyweight no na kanaka ka lolouila huki ma luna o kaʻauamo. Ua loaʻa he kahiko mōʻaukala, e like me ka mea mua papamoe hookolokolo i ka ihe o ka Roma legionary, auka ma waena o nā pōhaku i loko o kekahi wahi paiki gorge.

Huki mai i ka hookolokolo

Eʻoluʻolu, e hoailona oukou: keia hookoikoi ka puleʻAmelika kane. Women hana ia, akā, me ka emi pinepine '. paipai wahi papamoe 'aukā ua nō i loko o nānaina o ka nui o ka hoʻokō'.

E hana i kēia, e ana i ka nahā i waena o nā pā i loko o ka lumi papa. Buy ma nii waiwai turnikovuyu Tube struts me Ana kupono. A hoolimalima hoahana me ka hamare, e koho ia no ka hapalua o ka hora.

Ke loa hoounauna E hoʻomaka me ka Classic, e huki like-UPS. E hoʻomaka ana i nā hana: mai papala noi huakaʻi ma ka hookolokolo, lima -'ūhā mua-laula, ma ke kaʻawale, lima loaʻa i ka luna. Synchronously nā lima ke kulou aku ma nā kuʻekuʻe lima a hiki i ka oihana a ke chin mea ma luna o kaʻauamo.

Puakai ua hanaʻumi manawa i ka eha e puhi ia. He kēia ikaika - ka palena iki, e hoʻoikaika 'i ka physical leo. Pela e hooikaika ana i ka luna kaola o ka pectoral nāʻiʻo, lōpū - triceps, deltoids.

Kekahi hoʻokō 'a me kona kaumaha iho ma luna o ka noho hookolokolo, a mākou e hōʻike ua kapaia huki i ka aʻe ololi loaʻa. Ma keia hihia, e kau ka lima ma luna o ka noho hookolokolo mai kekahi i kekahi ma ke kaawale ana o kekahi loulu. Hands lena ma na kuʻekuʻe lima, e koho i ka chin ma luna o kaʻauamo. Ua Ua hana eha manawa i ka umi e puhi ia. Kēia me ka Loko na biceps accentuated.

Ke kolu o ka hoʻokō '- puakai ka mea, he akea loaʻa (lima - lehulehu poohiwi, ka crossbar ua waiho ai ma hope o ke poo). Ma waho aʻeo ia ka lōpū haawe ana ma luna o nā nāʻiʻo o nā mea kaua, no laila nō e hooikaika lat ( "eheu" e like me ka mea i kapaʻia kūkulu i nā halelewa.)

'ōpā papahele (lath)

I ka lua o ka inoa i oleloia ma ka Lepe Unuhi 'ia o na kino - flexion-mailaila aku i na mea kaua e moe ana i loko o ka lāʻau. Hoʻomaʻamaʻaʻia e nā kānaka.

Na Classic mana - lima kau poʻohiwi-ka laula ma ke kaʻawale. Ma ka haahaa wahi ai e hoopa mai i ka umauma (akā, mai'ō!) Ma ke kahua hahi. Ua Ua hana, ke kaumaha ma muli o ka hola o 4 e puhi ia o ka 35 - 50 manawa.

No na wahine pushups hapa 'ia' UAIAaIN e "hookolokolo". He kūpaʻa hoounauna. Mau ukaliʻanuʻu ma forearms a me nā manamana wāwae ma luna o ka papahele, a, i ke aloha a hiki i ka pili kaomi, ua mālama pololei ke kumu ole sagging.

squatting

Kekahi kumu o kino i loko o physical aʻo o ka squat. I hoomakaukauia ka wāwae IeXAaAeAaIEN kanaka māmā a me ke ahonui. He, ma ka hou ana i ka hooulu ana o ka'ūhā nāʻiʻo, mea he anakahi maikai o ka mea'ōnaehana mānowai koko'ōnaehana (Martine hōʻike.)

E noonoo oe i ka Classic squat, ho okumu i ka uha nāʻiʻo o kāne type. Mau wāwae hoonohonoho ma ka poʻohiwi ka laula. No ka pono hana, pono ia i ke kua malimali, a me na kuli i ole hoʻoneʻe mai i ka mana (axis) maalo ae la oia ma ka mea nui manamana. No ka pono squat accented haawe ana ma ka bila elua, a me ka ala - no ka ewalu. Kēia 'ano apau loa o ka mua ili o ka uha. Me ua hana i 3-4 e puhi ia o 30-100 Rep.

Squatting kekahiʻano - loaʻa (hahai) - paipai no na wahine. Ua 'ano apau loa laholio kīkala. Pela mau kuli i mahi ai ma ka lima. Ka helu o nā hoʻopaʻa i ka ', a repetitions like me keʻano o ka Classic ua noho-UPS.

I kekahi manawa, hana a me kona mau kaumaha me ka pono i ka papa ma luna o kaʻauamo. Ua mea e pili ana i squatting ma luna o kekahi wāwae (ma ka manawa o ka mea 'ē aʻe wāwae i lalau aku). Ehia manawa e hana ia? Omaka me ka poe a pau e makemake (kāohi kaumaha hoounauna) a me ke kiʻekiʻe o lawe mai i ka 10 repetitions no huapalapala. No ka aʻo mākou Meu ekolu e puhi ia.

? Ac? O ka abdominal nāʻiʻo

Ka mea, ua maopopo i ka maikai huahelu (Ua haawiia i ka poe kane a me ka wahine) paipai i hoalaia pahu a me ka pilipaa'ōpū. ʻae nō hoʻi, i ke kino no ka bodyweight i loko o kā lākou Classic ano pono pū e hooikaika ana i ka abdominals. Kēia mea,ʻaʻole kahaha ko oukou naau. Ma hope o nā mea a pau, kokoke kekahi physical haʻawina, mau nāʻiʻo ka pae'āina. paani ka mea, he kūlana stabilizing, e hali ana mai nohona ma ōhumu.

Eia hou kekahi, i ko lakou ulu pono he nui ka leo o ka aʻo hana ma mua, e olelo oukou, i ka ulu ana o ka broadest Muscle o ke kua a me biceps. Paha ia mea ke kumu no ka hoʻomaʻamaʻa 'âlapa mai,ʻaʻole e hala ka manawa kūpono, e hōʻike aku i ko lakou "polū".

Nō kāu, he lākou o nā kino bodyweight aʻo komo ai kaawale luna a me nā wahi haʻahaʻa o ka ahakanaka. Ma ka home, ka hapanui pinepine no keia mea, ua lawe mai nā kino. A me ka hoʻomaka kulana no nā - e moe ana.

E hoÿomaÿamaÿa i ka luna o ke kaomi wawae i paa, i loko o ka laka lima paa ma ke kua i loko o ka papamoe kulana o ke kino. Lawe mai i ka hene, i kona mau lima noa, mai ka hale kākela, a i hoopa i kou manamana. ʻaneʻane nō i loko o ka papamoe moku'āina, a laila, huli i ke kino a me ka lima - a hiki i ka hale kākela no ke poo ( "ʻaneʻane" 'o ia hoʻi: hoʻi ua ole no i ka lepo). Ua hoʻokō 'ia nā hoʻopilikia o abdominal nāʻiʻo. Me ua hana i ka 4 e puhi ia. Ka helu o nā repetitions no kela a me keia o ia mau mea - 35-50 (ke kaumaha ma muli o ka degere o ka hola).

I ka hana mau ana ma ka malalo o ke kaomi hana lima ka hopuʻia ka luna torso, i na mea kaua lima malama kūpaʻa no ka mea ma ka lima. He mau wāwae - pololei. Ka mea, synchronously aku o ka honua, a mai hoopa aku i ka papa ma hope o kou poo. Ka aʻe-pae ana, ka mea i pono haule iho, akā, heʻuʻuku,ʻaʻole e hoʻopā. Like i loko o ka mua hoounauna, pela ka hoʻokō 'ana i ka hopena o ka Muscle hoʻopilikia kaomi ma ka hoʻokō' kalapona. Ka helu o nā 'oe a mea i like loa me ka hookoikoi mua.

ka hopena

He poʻe o nā kino a me kona mau kaumaha hiki i ke kanaka kino ma ka hemolele ooieoeiiaeuiiai kulana.

A, i ka hoʻokō 'ia me kona mau kaumaha, e like me ka poe akamai o ka lealea, i ka OAXA koe i loko o kona kūpono' ana no ka 'âlapa. Akā, i loko o hindsight overload premature unscripted kaumaha-nooaai? I ka mea'ōnaehana mānowai koko nenoaiu.

No ka mea, he nui na kanaka i helu pono lawa i ka manao maikai. Eia naʻe, hapa o Hana me ka hele ke kahua "me kona mau kaumaha," e hele aku i ka papa ma lalo o ke alakaʻi o ke kaʻi i ka haʻuki ihe pahu a me nā hale haʻuki.