Pehea e aʻo i ka hopu mai no ka palena iki wā?

Huki mai i ka hookolokolo - he nui hoounauna no ka hooikaika ana i ka hope, a me na mea kaua. Ka huki ia e hoʻomōhala ana i na biceps, triceps a me deltoid nāʻiʻo, me ka noi ana i kekahi hana simulators. Ano, a pau i ka manawa, e hookupaa aku i ka home papamoe bar. A i 'ole, ma ka loa manawa, e hele e lńkou i loko o ka pā hale. Akā, he nui na malihini, i ike ole i mau hoa me ka sport, mai i ike pehea e lawe mai ia i ka hoʻokō hoounauna. Inā 'oe e hopu i 5 manawa, no ka oe e ole e loa paʻakikī e aʻo pehea e hopu mai i 10 manawa. He nui ka paʻakikī i ka haku i keia hookoikoi mai kūikawā. Pehea e aʻo i ke puakai ma ka liʻiliʻi loa kekahi manawa?

I kēia lā, keiki kāne a me nā kānaka a pau ma luna o ka honua lawe mai i kekahiʻano o nā koho e like kino. Kekahi pulls ka luna loaʻa, a me kekahi ma lalo (poho i), kekahi e koho i kekahi wahi paiki hoʻomanaʻo o na lima, a me kekahi - he palahalaha, kekahi huki i ka chin i ka hookolokolo, a me ka mea 'ē aʻe - ke poo. Kekahi mau 'ano o ka huki like ana-UPS hooikaika okoa nāʻiʻo, no laila poe akamai i waiho aku e aʻo mau aoao okoa e hoʻokō i keia, he pono ole hoounauna. Eia naʻe, no ka beginners ia mea,ʻaʻole e pono ke complicate lākou workouts. Aia E e wehewehe i ka au mamuli, pehea e aʻo e hopu i kekahi Classic maluna loaʻa, a me oe, ua E ke Kumu o ka poe noonoo ole loa hoounauna hiki e hou hou ia.

Ka mua hoounauna, e hooikaika i na lima a me tendons, e kaumaha ana wale kaawe ae ai i ka hookolokolo i lōʻihi i hiki. Me keia e pono e hoʻomaka lākou mau haʻawina. Inā 'oe e haʻohaʻo ai, pehea e aʻo i ka hopu mai no ka palena iki manawa, maiʻaʻole e palaualelo i ka hana ma luna o lākou iho ke ahonui, ka mea, o - kekahi o ka walaʻauʻana pilikia o na malihini,.

Ka lua o ka hoʻokō 'mea he iki hou huikau, akā, e haawi aku oe i nui hopena. Me ke kōkua o ka noho lawe i ka hope loa kulana, paʻa ana i kona chin ma luna o kaʻauamo. A laila, lohi straighten i kou lima e like me ka mea i hiki, e hele ilalo i ka ho wahi. He nui nā keikikāne a me nā kānakaʻike nōʻo ia ana e aʻo i ka hopu mai, a me ka puu o ka manawa e hana i kēia hookoikoi.

A E ke Kumu o ka mua hana ike, olalo e hana ma ka hapa-naʻau, e huki like-UPS. E hahai i ka mamua hoounauna, ke kapoʻo nō ma waenakonu, a laila, ho'āʻo e piʻi hoʻi.

I ka lua o ka aoao o ka puakai, e like me ka mea i iki hou huikau. E kau ana ma luna o ka noho hookolokolo me ka pololei i na mea kaua, ho'āʻo e lohi piʻi i ka i kā mākou hapa ke koi 'ia kiʻekiʻe. Kou mau lima e ia ma ka huina o ka 90 degere. Ma i'āpono nā ia o ke kulana, lohi ma lalo iho, e hana ma nā mea a pau i ka loli ana o nāʻiʻo.

A wale Ano, mahope iho o ka hele ana ma na kahua o ka hoʻonaʻauao a pau o ia i ka pilikia hoounauna, hoʻomaka e hopu i ka loa, lohi anuenue i kou mau lima mai ka hoʻomaka 'i ka hopena wahi. Mua, mākou e lawe mālama e pili ana i ka pono o ka hookoikoi. Mai Mai manaʻo e pili ana pehea e aʻo i ka hailona e hopu mai, i ka i kā mākou hopena haawi wale technically pololei aʻo. Mai kōkuaʻoe i ke kino, e i ia e puakai ma ka ikaika o na mea kaua a me ka hope. Mai a kowali ae paha e huki i hoʻokō '. Oe pono e puakai lohi a me ka maopopo, ka malama ana i ke kino pololei kulana. Ka manawa mua 'oe ke kōkua i ka hoapili ia e kākoʻo i kou wawae a me ka malama ana i ka maka ma luna o ka mea e like ai o kou, e huki like-UPS.

He He pilikia hoounauna E e hana mau i ekolu manawa i ka pule. Ka helu o nā repetitions hilinaʻi nui ma luna o kou physical uea '. Ua aʻo pehea e koke aʻo pehea e hopu mai ma ka hookolokolo, a me ka pili i ko lakou ike ana i ka hoʻomaʻamaʻa, oe e loaʻa maikaʻi loa i nā hualoaʻa. Oe EII ni i ka papa kuhikuhiE lima nāʻiʻo, kūkulu i kekahi kiʻi palahalaha hoʻi. A ka mea, aole i anei pono e hele ai i ka hale haʻuki a me ka pana aku au i ke kālā ma luna o kau me ke kanaka aʻo. E hoʻopaʻa i loko o kona keʻena he uuku bar. Kou ola kino a me ka maikaʻi - mea i loko o kou mau lima!