Pehea e hoomahuahua Aha paʻi? koi novice

A puu o kā i hele mai ai i ka hale haʻuki, moe uhane ana o ka maikai pahu, a ma ka mea maikai ke keka ua mau Ua luli oleʻoliʻoli. Akā, ma ka mea i kiʻi i ka ia moe, ia mea pono i ka hana oolea. Ma kēia 'atikala e kamaʻilio pū mākou e pili ana i kekahi o na kumu o ke kino no na nāʻiʻo o ka pahu - Aha paʻi. E ka mea e hahai ana, ao ke ano mai ia ia: pehea e hana i ka hoʻokō ', pehea e hoomahuahua i ka Aha kaomi, pehea na manawa he nui i ka pule, e lńkou maikaʻi a me ka nui' ē aʻe.

Mua, he iki kumumanaʻo. Ka Aha kaomi mea i hoʻokumu paʻa kino i loko o bodybuilding a me ka powerlifting, a ua manao ia no ka hooulu ana i ka pectoral Muscle kanaka, triceps a me ka hapa o ka deltoid Muscle. Ua nui likeʻole o kēia hookoikoi: ka Classic Aha kaomi, Aha kaomi ma luna o kekahi kaʻa nō kaʻaui ka Aha, ma ka Aha i lalo ke alo, ololi loaʻa, a me na mea e ae. Mākou hiki ole ke olelo ia a pau o kēia mau ano i okoa wale nō i loko o ka hana o keʻano hana, no ka mea, ke kaumaha ma muli mau ia? Ueony, no ka maikaʻi a me ka ino loli ana e kekahi a me kekahi Muscle. Akā, manawa mea,ʻaʻole e pili ana ia. E hoʻomaka, kālailai i ka ninauʻano nui, no laila, pīhoihoi beginners: "? Pehea e hoonui Aha kaomi"

manaʻo nui nā beginners i ka nui me ka lakou hana, i ka wikiwiki e e hiki ke hoomahuahua i kona mana kumu a me ka ulu i loko o Muscle nuipa a. A 'aneʻi waiho i keʻano nui kuhihewa. Ka mea i Muscle catabolism hoʻomaka me overly mālama nui aʻo. Ia mea, wale i, ka mea, ua splitting. He He maoli naoh i ka nele o ka ikaika, no laila, i ka mea, (ke kino) hoʻomaka e hoʻohana kumuʻiʻo (hale hehee ai o kou nāʻiʻo) e hoʻopiha ia. Nolaila, (zhimom wale kekahi oe e ole e hiki ke hoʻomaka koke hoomahuahua kā lākou hana) ka loa e pono ai ke dala o ka hoʻokō 'ia no ka pahu nāʻiʻo mea 4-5 (no ka mea hoʻomaka 2-3), kela mea keia mea o ka a, e ia 2-4 e puhi ia o 7-10 repetitions. Me ka regular kipa i ka hale haʻuki (ma ka liʻiliʻi loa 3 manawa i ka pule) kela 2 pule oe e e hiki ke hoonui i i ke kaomi ana o 2.5-5 kilograms.

Kamaʻilio i kekahi mea e. E hoomahuahua oe i kou hana ana i loko o ka Aha ahakanaka (a me nā kino, he)ʻaʻole e e hiki wale ma ka mea o nā kipa 'ana i ka hale haʻuki.

E ike, e hana ana i ka wā me ka hao i loko o ka hopena hoʻomaka e hoʻomohala nāʻiʻo a, o ka papa, e mahuahua Muscle nuipa a. Eia naʻe, ina oe e malnourished, pinepine ana ka hiamoe, mai i ka kūmau ma, a me oe i kekahi hewaʻano (excessive ka waiʻona hokii, a me ka uwahi ana), e hiki ole i moe e pili ana i ka ulu o ke Muscle nuipa a. O ka holo ana, hoʻopaʻapaʻa ana i kekahi manawa, o kela mea keia 2-3 mahina e i ka inu i loko o ka poʻe o nā hoa meaʻino - ma ka liʻiliʻi loa i hawawa. Mākou nō a pau kanaka, pono? Eia naʻe, he pinepine ana o ka waiʻona aʻawahia waiwai mea detrimental ole wale i ka ola i loko o mau, akā, no hoi ma kou nāʻiʻo. A pau i kēia hiki aku ai i ka ai-kapaia "stagnation" a 'ūlōlohi mai ana Muscle ulu.

Inā 'oe e ole hooko me na rula o ka bodybuilding,ʻaʻoleʻoe e hana. Akā hoʻi i ke kumuhana o ka "Pehea, e hoomahuahua i ka Aha kaomi no he pōkole manawa." Ma waho o mua, i ka nui o ka workout mea nui, a me ka adherence kino. Akā, he mea kekahi nui ololi - o ka hana ana o ka lako a pan. Mua, ka mea, he pono ke lawe i ka kupono loaʻa (no kela a me keia o na? Ueo ia mea okoa). ʻO ka lua, o ka'ā'ī e ole haawi lohi i kona umauma. Ke kolu, ia mea,ʻaʻole e pono e hoʻololi i ka holo mālie o ka hookoikoi.

A eia ka mea hope - mai i hoʻomaka i ka hana i ka Aha kaomi me ka kaumaha paona, no ka mea, ma keia hihia he mea kekahi manawa o ka eha. E aho e mahana mai me ka uuku kaupaona no 10-15 repetitions. E hoomanao i! Mai lńkou umauma he pinepine. Inā e hana ma ka mea, o kela mea keia workout,ʻaʻole ia e i manawa e ola. Ua mea maikaʻi, e hana me 1-2 manawa i ka hebedoma, i makemake e ka mea maikaʻi loa koho.

Eia hoi, i ka paipai ano o ka hoʻokō 'no ka mea hoʻomaka o ka eia. E ka olelo aku i kou Aha i 8 manawa o 50 kg. A laila, hahai mākou i ka loina hooponopono i ho'ākāka 'ia ma lalo nei.

Week 1-2:

First hoʻokokoke - ka mehana-i (ia mea hiki i ka hookahi'ā'ī);

2nd hoʻokokoke - 8h50 kg;

Ekolu wanaao - 7 (8) x50 kg;

4th hoʻokokoke - 55 kg ma i kā mākou.

Week 3-4:

First hoʻokokoke - ka mehana-i;

2nd hoʻokokoke - 8h50 kg;

Ekolu wanaao - 55 kg i ka i kā mākou;

Ha o ka hoʻokokoke - 57,5 kg ma i kā mākou.

Week 5:

First hoʻokokoke - ka mehana-i;

2nd hoʻokokoke - 6-8h55 kg;

Ekolu wanaao - 57,5 kg ma kā mākou;

Ha o ka hoʻokokoke - 60 kg ma i kā mākou.

Eia, o kela kanaka o ka ai-kapaia stagnation pae ka wā o nā hualoaʻa e ala ana i ka loa lohi. Maanei, pono e koho aku ma mua o pākahi ke kaumaha. Naʻe, i loko o ka malama ia e ke mahuahua ma ka ma ka liʻiliʻi loa 2,5 kg.

Inā 'oe e hiki ke kipa i ka hale haʻuki, oe i ke koho, e kuai i ka Aha i ka Aha, a me ka noho hookolokolo me ka pancakes hale. O ke ala, a pau o keia ipu mea loa bulky, akā, ka mea hiki ke waiho i loko o ka aoeaiia caaiea a hale ilalo. Kaumaha mea maikaʻi, e kūʻai 'Olumepika. Pancakes - kaʻoi loa me ka laulā o ka 5 kg (5 i 20 kg, no ka laʻana). Ka Aha no ka Aha ahakanaka barbell e paa maoli, a hiki i ka hoʻoneʻe ia e pono ai.

Inā 'aʻole' oe i ke kālā e kūʻai i kēia paha ia au mamuli, e hiki ke hana nā mea a pau ia oe iho. Ka Aha no ka Aha ahakanaka me kā lākou mau lima i loko o ka simplest mana - loa ai Lightweight manao, he nui na Nails no ka mea, kekahi o ka i oe ke ike ma luna. Mai pancakes, a hehi iho la na mea ino. Ka mea i mea ole kūikawā Tokarski machines a me nā mea hana, e hana i kā lākou mau loa paʻakikī. No ia mea, ke olonā wāwae i kekahi kālā, a holo i ka hapa 'haʻuki Shop! I manaʻo i ka ninau o ke ana, e hoomahuahua i ka Aha ahakanaka, a me na mea he nui nā mea hana hoihoi lāliʻi, nānā mākou i. Pōmaikaʻi iāʻoe i loko o kou aʻo!