Pahū mana e like me ke kumu o ke Muscle aʻo

A hailona o 'âlapa, ae hana i loko o ka likeʻole ma o nā haʻuki, uku nui noonoo e aʻo. 'Aʻole surprisingly, ke ahonui, pahū mana, wikiwiki, kohoʻia mea incredibly nui no ka wā e hiki mai ai kaʻikena kualua,' âlapa, skier, a no laila, ma luna o. D. ia aʻo e lawe kaʻana like 'ana i ka liona ka o ka wa kaawale, manawa' âlapa, a oia pono hana i ka hana me ka kekahi ho'āʻo pono.

aʻo

Ka hapanui o haʻuki na newa e ho'āʻo ana e līkaia no ka palena iki o 5 mau lā o ka pule, e hoʻomaka aʻo. He makemake e maikai ina ka mea, ua komo i ka uku manawa, e hana nāʻano likeʻole o ka poe noonoo ole kino no ka malama a me ka hooulu ana o ka palapala. O ka holo ana, i ka hana e like me ka ulu ana o pahū ikaika, mai ole i kapa ai i ka noʻonoʻo, a no ia mea, he pono i ka piha noonoo ana o ke kanaka aʻo, he hailona hilinaʻi nui ma luna o ka sport, a me ka mea oi nui - na nāʻiʻo o nā wāwae a me na mea kaua.

All wahie, e ke i hoʻonohonoho 'ia, e hui pu iho la hana, paʻakikī aʻo me ka mea unloading. No ka laʻana, ina Poalua oe i ka nui haawe ana ma ka wāwae nāʻiʻo, i ka maikaʻi o ka 'āina e e hou kākauʻana ma nā māhele o ke kino, a malaloʻaoʻao pono maikai e kikoo. Kēia, e ae oe, e pale aku i kaʻawaʻawa loa ka hopena i ke kānāwai.

holo ikaika

I KA WA OPIOPIO pahū ikaika (a me ka wikiwiki, e like me ka mea ua kapaia) mea o ka mea nui no a pau 'âlapa, oi loa aku hoi ka poe komo ma ka mokomoko a me nā hakakā haʻuki, hana pāʻani, keʻa-aupuni iaoeo e. Speed Oiaio apono 'oe i ka mea i kā mākou Loaʻaʻia o kou nāʻiʻo hana i loko o ka loa pōkole wā o ka manawa. No ka laʻana, ka mea hiki ke pahū mana hoʻohana ma i kā mākou, iʻikeʻia me ballistic no ka mea, o ka neʻeʻana o ka sportsman e hoohalike ai iwi kī, mai ka pū kī e ana ma ka ikaika a me ka mämä holo o ke kuʻina, a me ka hiki, e hōʻeleu i koke aku i ka mamao mai ka 300 m..

He aha ka mea, makemake

pono e kēia ano o ka Muscle ka 'âlapa ma kekahi o na wahi mua. Kualua nana i ohi a maikai me ia, no ka laʻana, e i ka hailona hou i ka lanakila ma ka knockout, ma mua o ka kekahi me ka nawaliwali pahū ikaika ulu. Ke ahonui, i pono ia e ke kino, no ka mea, i ole ia i kou nāʻiʻo, e kiʻi luhi loa koke ma hope o ka wahie, kaumaha a me ka hana. Next, e nana i ka papa kuhikuhiE ʻano o ke aʻo.

lima ikaika

Kino ma ka pahū ikaika oko ma ka waeʻano o na nāʻiʻo i kou pono e hoʻomōhala. Inā 'oe e pono lima ikaika, ka luna' o ka hana, e kālele ana ma luna o aʻo o keia pae. I kekahi ha awina e hoʻomaka me ka mahana-i, ka mea e ae oe e pale hiki poino i ligaments a me ka Muscle nā palapū i hana i ka wa ua ole makaukau i ke kino no ka stress.

Maikaʻi loa, ina oe e haawi ia mai ka 4 a hiki i 10 minuke, o ka oi aku e hana ma ia mau wahi o ka kino ia oe i ka hana. Inā 'oe i ka manawa e hele ai i ka hale haʻuki, e kālele ana ma ka hoʻokō' ana me ka barbell - oia hoi ka Aha. E hoomahuahua oe i ka haawe i kekahi manawa, ia mea maikaʻi, e lawe i ke kaupaonaʻana oe i mea hiki ke 5 manawa hoala, a laila māhuahua keia aka e 1. Once oe ke hana i kekahi Aha kaomi barbell 10 manawa, e hiki ke hoonui i ka haawe, a hoʻomaka hou me ka 5 e hoʻokiʻekiʻe aʻe. Ke oi pono keia mau mea o ka hoʻokō ' Aha kaomi, e like me ka punohu kookoo me ka papahele (a no laila,-kapaia i). Oe Pono e hana 3-5 e puhi ia me ka mokuāhana, mai 30-60 kekona.

me ka barbell kino

Pahū ikaika lima hiki ke hoʻomaʻamaʻa pū hoʻohana i ka dumbbell. Good kau paona ana, mai a mākou e hoʻomaka, ua like pu ia 5 kg. E halii mai i kou mau wawae poʻohiwi-laula, ma ke kaʻawale, lawe i ka dumbbell ma kekahi lima, a lena ia ma ke kuʻekuʻe aku, a huki i ka forearm ma ka torso ma ke ala e hiki aku o ke poo. Penei, ka iwi e ia ma luna o kou poʻohiwi.

A laila, he iki kūlou ma na kuli, pahu i ka dumbbell i oiai straightening i nā wāwae. He mea pono ia oe a mai ka 5 a hiki i 10 manawa, i ukali ia e ka 30-kekona wā mawaena, a hou ka puana. Oe e hana i ka 5 e puhi ia, ina oe i ka mua manawa - palua ma ka liʻiliʻi loa.

Nō hoʻi ka mea, lends ia i ka pahū ikaika, a nooaai? Hoʻohana 'ana iʻike mau Aha e kaomi mai i ke kahua hahi. Aia nō 2 walaʻauʻana kino - "uhini" a me ka ahakanaka me ka pulupulu. E hana i ka mua kākauʻana i ke kau ma luna o nā lima,ʻaʻole nō i loko o ka wahi o na poohiwi, a me nā pelvis laua, clenching i kona mau lima i loko o puupuu lima. Koke hana i kekahi Aha kaomi 5 manawa, alaila, lawe i ka wanaao ae o 15 kekona, a 2 o ia ka hele. E hoomahuahua oe i ka haawe ma ka 1 pahu aku ai i-ae la no kēlā me kēia kokoke loa i kahi. Aha me ka pulupulu nele ole kūikawā hoakaka.

Kino ma ka uha nāʻiʻo

Mau wāwae mau ukali mea he uuku oi paʻakikī i ka hua'ōlelo o ka holo ikaika, akā, ka mea e e hiki wikiwiki e hoala mai i ka hoomanawanui. Kekahi o ka mea maikaʻi kino -. Squat o Kepakailiula i mai me ka hou 10-15 knm pahū wāwae ikaika i loko o ka hooko ana mai i na kino o kela kanaka lā no 10-15 manawa me 2 hoʻokokoke mai, e ulu ana me ka nui loa.

Plyometrics mea no hoi he loa mahalo ala. E huli i ka uuku puu, ka mea hiki e paa kū noho, he puneʻe, no i koe a kūikawā haʻuki ipu. E kūʻoe ma ke alo o ia, a laila, olalo i ka lele i keʻakeʻa nei a koke lele hoʻi. Repetition - ka maikaʻi mea a mākou e hana ai, pela no oe e hana ia 20 i 30 manawa, oiai i maopopo overestimating i ka māmā holo, no ka mea, e hiki ke lilo i kou koena. Mai hoʻonui i ka laupaʻi haawe ana i loko o kekahi hoʻokō ', e mea maikaʻi, e hoomahuahua i ka helu o ke hoʻokokoke mai kēlā 1-2 pule. Mai poina e pili ana i ka pono o ka pali, holo i na anuunuu pono kaʻi 'pahū wāwae ikaika, ho'āʻo e holo ma kā mākou holo, akā, me ka nalowale no i koe.