No ka trapeze kino - ia Aloha maʻalahi

Trapezius nāʻiʻo i no laila, i kapaʻia no ka mea, o kona helehelena kohu i ka trapezoid. Ka mea, originate mai i ka ai, a pau i loko o ka waena o ke kua. Ka papa kuhikuhiE kaumaha o kēia nāʻiʻo i hookuu ia lŘlŘ ma ka hopena o ke aʻo, no ka mea, o ka hoʻokō 'ana i noonoo ole a me ka maʻalahi trapeze. O ke kumu ho i ka mea i ka haawe ana ma luna o kēia mau Muscle pūʻulu ia lŘlŘ hiki ana ana i nā hana'ē aʻe kino (pahu aku ai i-ae la, huki-UPS, etc.).

Ka loa hanohano kino no ka trapezoid - ua hookiekie ana i na mea kaua me ka paona (shrugs).

Ka palapala koho kūikawā koʻokoʻo, aole ia i mea.

Akā, ia mea maikaʻi, e hoʻohana i kekahi iwi me kekahi keʻa i loko o ke kinona o ka rhombus. Ka mea e hana ino i ka groin, a iki i na wahine, a mau kai eha.

Hookiekie ana i ka puu o ke kaupaonaʻana, hiki ke hoʻohana raznohvat, a hoʻololi i ke kulana o na lima i loko o kēlā me kēia kokoke loa i kahi.

Ke easiest a safest ala e hana Schrag - ke hoʻohana i paona a me dumbbells paona. Ma keia hihia, aohe mea ino o ka hewa groin. Kēia hookoikoi mea no ka mea trapezoid, a me keʻano hana koe ka ia - he malimali ala, a laila, ua hakumakuma nā poʻohiwi.

He mea hiki ke hana i haawiia mai e haawe me kekahi dumbbell ma hoʻopoepoe kuapo. He aha ke ano o ka trapeze me ka lako a pan e hoʻohana - kanaka koho ana o kela a me keia, mai nā kiʻina hana e like me ka laulā. Akā, e like me ka hoao ana i ka 'âlapa, me ka hoʻopoepoe kuapo i pilikia, o ka oi aku no beginners.

Ua pono ulu luna pauku o ka trapezius nāʻiʻo? Aneii lima ma ka lima mai o ka palapala e ku ana kulana. E noʻonoʻo i ka haawe ana ma luna o nā māhele waenakonu o ka trapeze, e pono e hoala mai i kou lima, e kalele ana i mua.

Ka maopopo ukana trapezius Muscle i loko o ka pauku waena, a malalo ma luna o nā lāʻau kī kōkua shrugs. 'Ana i kūpono no ka mea kēia: i hoʻomaka kulana ma ka laua mau laau ki, o ka ia me ka noonoo ole pahu aku ai i-UPS. A laila, e pono e hana i kekahi ala ana, a hakumakuma ana ma ka hale noho (shrugging) mau poohiwi. ʻOiai uuku ikaika hawewe neʻe hoʻokō, ka haawe o keia hookoikoi no ka trapezoid kiʻekiʻe. Me ka mea oi loa aku hoi i ka mea i Schrage iniiaiie kūlana oiai, ma ka Akä naÿe, e pau'ē aʻe wahie, mākou i ka maikaʻi pae (elua-hapakolu o ka huina hoounauna manawa).

Kēia mea kahaha ko oukou naau, aka, e manao ia no ka trapeze kino i no laila, pono i na nāʻiʻo iā lākou iho e lulu. Hana kūikawā kino Pono wale i ka mau o ka manawa i ka pule, i hou aku 10 minuke. Ka pono koho e ia i ka aʻe aʻo noaia: ka Poalua, Poaono (a Monday, Pōʻalima) - i ka paʻa o? Eaia i eono hoʻokokoke mai, a repetitions he iwakalua i ho'ākāka 'ia ma luna (ʻikepili nāʻiʻo aneane ole "clog").

I lā ka mea i koe, ka mea, ua i waiho e koho i ka manawa e hana ai no ka trapeze (, e huki like-ae la, lele-UPS, deadlifts). Ka maikai e haawe - ua huki i ka hookolokolo, e like me ka laulāʻano o grips e leie aku a hiki i kela la i keia hana o ka ae ho'āʻo ana addictive Muscle. Kekahi kumu e EII ni i ka trapeze like hiki, e hooko ana i ke ala o ka haawe i pololei i ka mea kaua, naʻe ka mea, ua oi ma mua o ka hoʻokō 'pahuna ma ulu deltoid nāʻiʻo o ke kua.