No manawa no ke keʻena: pehea e pohaku mai ma ka hale

Ke theme like o ka sport ua lilo increasingly kaulana, ui kanaka i increasingly e pāhaʻohaʻo pilikia o ka Muscle pumping. Akā, i kela kanaka keia kanaka i ka makemake a me ka hana e hele ai i ka hale haʻuki. Kekahi 'Aʻole makemake ole e pana aku au i ke kālā ma luna o ka balota, a kaʻi, a me kekahi pono hilahila o ka hana haʻuki a me na kanaka. No laila, pili i ka ninau o ana i ka pono a kowali ae ma ka hale. Naʻe, ka mea e ao aku oe ia ia no ka hoʻokō i ka hale workout nō pono kekahi kālā waihona kālā.

Pros a me ka hooluolu ana o ka hale bodybuilding

E ka hoʻomaka me na keakea.

• Mua a poʻokela o ka nele ana o coaches a me ka hoao ana i ka 'âlapa e hōʻike ana i keʻano hana a me ka pololei o ke kanawai. No laila, ka mea, ua pono no beginners mua familiarize oe iho me na kumu o ke o ka bodybuilding seriously ke kemu i loko o ka pilikia o ana i ka pohaku mai ma ka hale, ka hewa, e pale aku.
• Kekahi hoʻopaʻapaʻa ana i ka lewa i loko o ka pepeiao nō ho`ii ia, e noho pū no lakou iho, no laila, ma ka hale i loko o keia " 'âlapa" muli o kona palaualelo, e hana i nā kino. Ke wahiʻaneʻi ka pahu hopu-okoʻa no ka manawa - hana mākou maoli makemake e EII ni paha e paʻa hoʻokohukohu nei.

I ka pono o ke kuka nei lakou i ka hale no ka nui loa aku. Mua, e hiki e kekahi kanaka haʻalele 'ana, a komo i loko o ka loa pono manawa. Ka lua, e hiki ole manaʻo e pili ana i kā lākou mau helehelena, e like me ia a puni manaʻo inā e lawe i ka loa mālamalama kaumaha, etc. Ke kolu, ia mea he nui makauliʻi i ka manawa a me ke kala. Ha, oe eʻaʻole pono e kali i ka laina e kiʻi komo i ka ho okŘkohukohu. Lālau i ka hale, e hiki lei i kekahi kapa, huli i kou punahele mele, a lńkou no ka leʻaleʻa.

kuai lako a

Inā ua loiloi 'mākou a pau na pros a me ka hooluolu ana o ka home aʻo, a hoʻoholo i ka mea, hoʻomaka e a kowali ae ma ka hale, e hele i ka haʻuki Shop no leho. E hoʻomaka me ka mea e e lawa i ka loaʻa iā i ka ai, mai ke kumu, dumbbell ai a me kekahi mau pancakes (e laʻa me, 2 a hiki i 10 kg a me 4 o ka pancake o 5 kg, a 2,5 kg). Kēia 'ia paha ka lawa no mākou, e hana mai i ka nui Muscle pūʻulu. Ua, e hiki ole kuai i ka pono ammunition no ka home kino, e like me ka Aha-kaomi a me ka Aha kaomi i hoowalaniaia mai ai, papamoe 'aukā no, e huki like-UPS.

E kaha i ka polokalamu a me ka timetable

A pehea i ka pohaku mai ma ka hale i mea hiki ole me ka'ōnaehana, oe pono e hoʻoholo mua pehea na manawa he nui o ka hebedoma, e hana. Beginners lawa 3-4 manawa o ka hebedoma, no laila, i ole e overload i ke kino ma mua. Next, ua hooholo ka i hana mākou hana. Me ka loaʻa Moʻolako, ua hiki ke hana.

• hookiekie ana dumbbells a barbells ma na biceps;
• ka Aha ahakanaka barbell a me dumbbells e waiho ana;
• pilina me dumbbells;
• squats, deadlifts,
• hahao aku la oia dumbbells ma ka hene;
• barbell Aha kaomi e kū ana? aneii o dumbbells ma ka aaeuoa;
• pahu-UPS, hoʻohuli akula i ka ahakanaka.

Penei, he mea hiki ke hana i ke kino a pau, i ka wa e a kowali ae ma ka hale. Ka polokalamu aʻo ninoieo ma ka Anoanoaaiii o 1-2 Muscle pūʻulu no Ahaolelo a me ke kino a pau i loko o ka hebedoma. No ka laʻana, ma Monday hana squats, deadlifts. On Wednesday - ke ala hou ana o ka biceps, ABS. Friday - pahu aku ai i-ae la, koa ahakanaka. Poaono - huki mai i ka hookolokolo, dumbbell hookomo i loko o ka hene.

Ano, ua ike pehea e pohaku mai ma ka hale, a ina he mea ikaika ways a me ka hoʻoponopono '-manaoio mākou e loaʻa nui hopena.