Pehea e lilo kaumaha i loko o ka lima o na kaikamahine: hoʻokō '

Ka loa, he pono ole pilikia i waena o nā kaikamāhine - pehea e lilo kaumaha i loko o kou mau lima. Men pele iʻaʻohe pilikia i kēia paena, akā, fragile kolo i ke kau i ka hailona o ka hana e loaʻa ai i ka makemake hopena, no ka mea, o ka ili ma luna o kou mau lima palupalu, he wiwi, a me ka pinepine kēkahi, a me ke keu kaumaha, aole ia makemake ole i ka haʻalele.

No ke aha la i kou mau lima mai i mi kino?

No ka hapanui o kanaka, i ke kino 'ole, i ka welelau o, e loaa ke kaupaona ana, a elasticity o ka ili o genetically kau, no laila kekahi mea ana i kā mākou hoʻoikaikaʻana, e iho ana na mea e hiki mai ana. Ua ka hana i ka mea keu kaumaha pono ia e ma laila, a me ka nana momona a me ka flabby lima. Women ka lima e wehe ai 'ole mea nō paʻakikī, e hāʻawi aku i loko o ke kahua o ka pololei kinona, akā, i kēia mea,ʻaʻole he kumu no ka manao. Inā mākou e hoʻokokoke i ke kahe comprehensively a pākīkē - i ka hopena e ole lawe lōʻihi!

Hoʻokumu paʻa lula a me nā koi

Rule helu 1 a me ka loa nui! Wale regular a noniakahi hiki i ka pilikia ke kōkua i ka pakele no ia. No laila, pono i ka papa, e eha i ka palima o ka hebedoma e. Ma keia hihia, e mea pono i kekahi o ia i hui me ka cardio (holo, o Kepakailiula i kaula, aerobics a hula i ka hookeai mele).

Rule helu 2 o ka ia nui i ka OAXA workout no 10-15 minuke, a ma ka hopena o ke kau hohola nāʻiʻo a me tendons (kona).

Rule helu 3: ana ka mālamaʻana o ka pololei kulana o ka spine (ka mea e e pololei), i ke kulana o ka poʻohiwi (ka mea e ole i e pii mai ma ke poo) a me ke poo - ka mea, o haule iho auanei i loko o nā poʻohiwi, a palupalu. Crown noke huki i ka spine iho (axis).

Rule helu 5: a pau ka neʻe 'ana - me kaʻaʻole i kaupaonaʻia paha, e hana i loko o ka kali pāpana o 2-4 kekona no kowali. E neʻe mai a hiki i kaʻaoʻao i na mea kaua e i e Inhale a me ka ia a me ka pa - ma ka Exhale.

A me ka helu 5 - ma ke kamepiula hui haawe ana, o ka oi aku ina na kino e maʻalahi.

Kekahi kaikamahine e lilo kaumaha i loko o ka lima somehow paʻakikī, no laila, e pono e hoʻohana keu ke kaupaonaʻana, e hoomahuahua i ka nui o ka waiū a me ka lōʻihi like 'ole o ke puhi ia.

Kino me ka paona

Pehea e lilo kaumaha koke i loko o ka lima o ke kaikamahine? O ka holo ana, me ka hou complication. Koho dumbbells he 2-3 kg, nui - ka poe i makemake e hoonui Muscle nui ka poe wale no. Inā 'oe i aole loa pū me ke kau paona ana, oiai ma mua oe ke hoʻohana polutorakilogrammovye.

• E noho ana a ku me ka haka pono hoʻi, e kau i kou lima i lalo ma ka lalo, a lohi e hapai pololei mai a ma laila aku a hiki i ka'ūhā mua laina. Ma keia hihia, i ka wa hookiekie ana i ka palaki nānā mai, a me ka wā i kuʻu iho - ia. 15 a hiki i 25 manawa i loko o hoʻokahi hele.
• Ka lń i ka torso ma ke 45 degere ka makau i ka papakü (kona i kou mau kuli i ka uuku maikaʻi), lawe i ka loa pololei lima hoʻi, koho, hoemi huhui, a lena i ka lima e hoʻopaʻa nei i ka palaki me ka dumbbell sideways pili i ka torso. He nui no ka hōʻoia 'ana i ka nui o ke kuʻekuʻe aku i ole hoʻololi i kona kulana - malama ia mau hoalaia kiekie ae, a hana wale pa. Hana 20-25 manawa.
• Direct lima e hoala mai ma kaʻaoʻao hoʻi o nā aliʻi mai, a mai hapai ku e ia. 15 manawa oiai e paʻa ana i kona mau lima i, a me ka ia i ka lima i lalo.
• E moe ana ma luna o ka Aha a me ka papahele, dilute lima i loko o ka lima, me ka, no ka palaoa, a me ka lena i ka pahu, ka malama ana i kou mau kuʻekuʻe lima ma ka laina. E hana hou i 15 i 25 manawa.

Akā, ka hoʻokō 'ana i ka hana e thinner lima ina ole dumbbells?

Kino me ka paona

Inā Arsenal e ole i dumbbells, pehea e lilo ke kaupaonaʻana hookeai lima ma kona home? E kōkua me ka kino ikaika i hana i kou kaumaha, a e Makuakane me ka hana e like me ka pono.

• Pahu-aku ai me ka okoa lawa - kekahi o ka poe noonoo ole loa pono a me ka. Wale ina e noonoo i kekahi manawa mamua no ka laulā o ke kaikamahine i ka'ūhā mua i kekahi mea, oe e ole e hoʻomau ana i ka ākea loaʻa, maikaʻi palaki i kokoke i ka torso (e haha aku i ka hoʻopā o na lima a hiki i ke kino), a me kona i kou mau kuʻekuʻe lima pololei hoʻi. Ma keia kulana, he loa maikaʻi hana triceps, pecs a me ka'ūhā mua a aaeuoa?. Inā 'oe hiki ole ke hana pahu aku ai i-ae la me ka pololei wāwae -' oe ke kau aku i kou mau kuli ma luna o ka papahele. E hana ai i na manawa, no laila, i ka la mahope ua ma ka i kā mākou ikaika ma ka lihi o ka mea hiki.
• Ua hiki eʻuwīʻia aʻe mai o ka noho a papa, e lilo ana ia hoʻi iā ia, a hoʻouna mau lima i mua manamanalima. Ke kāohi i nā wāwae, hoʻohei a straighten hou i kou mau mea kaua, ka hoʻohana 'ana i ka ikaika o na mea kaua (akā,ʻaʻole i nā wāwae).
• He nui rave hōʻike manaʻo, mai na wahine pehea e lilo kaumaha i loko o kou mau lima ma luna o kino o Callanetics'ōnaehana: straighten kou mau mea kaua a hiki i kaʻaoʻao, a me ka i kā mākou ke kanana nei. E uuku-ikaika hawewe nā poʻohiwi o mai a me ka ia, (huahelu 20-25 knm) hoʻi a me ka mai, ka malama ana i kona mau lima, paa ke kanana nei. E ho'āʻo i ka e ma ka liʻiliʻi loa 100 ka hahau ana (50 i loko o kēlā me kēiaʻano) ua i kuʻu iho lima.
• Mai ke kūlana o squatting Jump hoʻi i loko o ka ho oweliweli kaula a me Lele i ka ho wahi. Inā e kaupaona oi aku 70 kg, ia mea pono ole i ka lele, a me ka otshagivat mea i ole hele he nui loa ke kaumaha ma luna o nāʻami o ka kino. 15 a hiki i 25 manawa.

Kūpaʻa haawe - kekahi o ka loa ka hoʻokō

Ka loa nui ka hoʻokō ala no na wahine, e lilo kaumaha i loko o kā lākou mau lima me ka nui fuss - mea, o ka papa, na papa kahi oweliweli. Ke Queen o nā mea a pau i ka kūpaʻa nā kūlana hana, me ka oi aku 20 koho. Ma keia hihia, he kiʻi bonus like puakai uha, lākou kīkala, a ua pilikia hoʻoulu ma hope workouts. Na ka papa kuhikuhiE ano - i ka pololei kulana o ka spine: ia e ke kikooia aku me ka sagging, ia mea kupono e kuhikuhi mai i nā kuʻekuʻe lima hoʻi. A e ho'āʻo e mālama i ka liʻiliʻi loa hoʻokahi minuke, ke kiʻekiʻe o mahuahua i ka manawa o ka i ai i ekolu.

Ua noa ike "alahaka," Ua hoi loa maikaʻi no ka'ūhā mua kaei. E ho'āʻo i ka malama i ka oihana o ma ka liʻiliʻi loa 3 e puhi ia o 30 kekona.

Kekahi nui ala e lilo ke kaupaonaʻana me ke kaikamahine i loko o nā lima a me nā poʻohiwi - e huki i ka lima i ke kuʻekuʻe aku, a hoopaa i ka laina me anuenue ole e kahe mai ana i loko no 3-5 minuke, kēlā hou minuke i pono iki haliu ae la ia i ka'ūhā mua ami mua a hope. Aia nā koho - lima ma ke alo, akā, e hiki i ka lima. ? Aeiiaiaiaaia e hoʻohana i keʻano no ka nui piha study o na nāʻiʻo uuku.

Aku no ka'ūhā mua kaei

He aha kou pono e haawi aku nalowale kaumaha wikiwiki? O ka holo ana, e hana ana i ka hohonu, E'ō o ka Muscle olona, a me ka tendons. No ke aha la i keia no laila, nui? I ka wahi o na poohiwi o ka hopena, he mau huhui o ka lymph aka wahi, a lymphatic'ōnaehana mea kuleana no ka hoʻomaʻemaʻeʻana o ke kino a me ka pūnao, a nolaila, i ka pololei hana o ka a pau meaola. Inā na nāʻiʻo i'opihia, a eia i loko o maʻi hypertonia - i ae like nō lymph aka wahi, a hiki ole Launch pono, ka mea e uhaʻi aku ia i ka outflow o lymph mai na nā'aʻaʻa, a malaila ua hoʻokano, koko stasis, a e ho'ōla ana i ka slag. Where toxins - i laila a me ka overweight. No keia kumu, mai i kāpae'ōlelo regular kona lima nāʻiʻo.

• E kuhikihi ana hoʻi manamana lima laka, me kekahi lima a me kona kuʻekuʻe aku i, a me ka 'ē aʻe ia. Inā 'oe hiki ole hui mau lima - e hiki ke hoʻohana i ke kawele a kāʻei, e kōkua.
• Concatenate na pulima oʻu ka laka 'hoʻi i pololei i na mea kaua, a hilinaʻi aku e huki i kona mau lima ma luna o lākou iho i ke kahua hahi.
• Huki lima hahai laka alo, a ua hoʻokōʻia hoʻi e manao ana hoʻopilikia ma waena o ka'ūhā mua kōmi 'ana.
• E kau i kou lima'ākau ma luna o ka poʻohiwi hema a me ke kuʻekuʻe aku, e pahu aku ai oe ia oe iho hoʻokoe iho i poʻohiwi laina ia laua i ke kahua hahi.
• E unuhi pololei lima mai, hopu aku la i kona mau lima, a 'Imi huki i kaʻaoʻao o ka torso a me na mea kaua, e wīwī ai iki i kaʻaoʻao.

Ka nui o ke ola ai

Pehea i na kaikamahine e lilo kaumaha i loko o kā lākou mau lima me ka pono kino? ʻAe ala. Wale kekahi i hana i ka makemake hopena hiki apuepue ke loaʻa ma kaʻaiʻana pancakes a me ka inu ana Coke. Ka ai e komo i ka pakeneka oi aku o ka momona no kaʻeleu hana o ka naʻau liʻiliʻi, a me ka lawa nui o ka makemake kumuʻiʻo no Muscle kuleana pili i. Carbohydrates, ma ka mea ku ole, ho'āʻo e kń - a laila, i ke kau paona ana, e hoole, no ka mea, e like me ko oukou ike ana, a me ka lima o kona pii ana hope. Down me ka uiki, ka waiʻona a me preservatives! Sidestepʻai i loaʻa kiʻekiʻe dala o ke kō, paakai a me ka gluten.

Additional kaʻina hana e kōkua

No ka sagging ili Pono keu hopena: hiki ke hoʻohana i wahī mai thermal hookoia, lomilomi pilikia wahi a holika me Anati-cellulite hopena. No hoi, ina oe i ka manawa e hoʻohana i ka wai ÿauÿau - ia mea maikaʻi, e hana ia, no ka 'auʻau' mea maikaʻi,ʻaʻole wale no ka leo i na mea kaua, akā, no ke kino a pau.

E like me 'oe ke ike, na kaikamahine mi kino i loko o ka lima o ka loa o hiki mai, oi importantly, e hana i kekahi wahi o ka hana, ke ahonui a me ka willpower. Hoʻokomo i ke kapa komo me ka lahilahi kaula, oe e ike - ia Aloha ke kumukuai o ia, ua ole ia?