Press o dumbbells noho: nā mīkini home

He nui ka hoao ana i bodybuilders a pau ma luna o ka honua manaoio i ka Aha kaomi me dumbbells noho o ka pono kumu o kino no ka pumping deltoids. Keia hana, o ka papa, kokoke e pau loa 'aʻole i oko, mai ka mea i hoakaka ia hana a me ka barbell. Naʻe, ka mea, i mea e hoʻokō maikaʻi hualoaʻa kekahi o koʻu pono maikai. Press o dumbbells e noho ana Anoanoaaiii haawi Aneane pau Muscle hui o ka'ūhā mua kaei. Kēia 'ana i ka hoʻokō loa ma Hawaiʻi maoli he kino kaumaha a me ka pono hana ikaika aaeuoa.

ka wehewehena

Ma bodybuilding Aha kaomi me dumbbells e noho ana ia mea i kekahi o ka loa Popular kino. No ka laʻana, he luawai-ike bodybuilder, me Rey Shoun, ke kahea aku nei i kēia kaʻina "o ka aina awakea no nā kaola deltoids." Nui ka 'Oihana ma kēia kahua manaoio ua mau nāʻiʻo e EII ni kuleʻa mea aneane hiki ole me ka dumbbell lua kaomi waina. A nui helu o trainers koi i keia hookoikoi ua initially i ke kanana nei i ka anterior laulau o ka deltoid Muscle. Lākou pumping mea nui he kaʻina. A laila, ua pili keia hana i ka waena wahi aaeuoa. Ma keia hihia, i ka hope'ūhā hapa loaʻa kaʻana like 'ana uuku loa o ka haawe.

e hana ana i nāʻiʻo

Ma keia hihia, a pau he poe noonoo ole. Anatomical deltoids e māheleʻia i loko o kekahi mau laulau. O: ka mea mua, a me ka hope waena. Ma keia hihia, he mea i kekahi haawe ana hoi o ka makana. Me ua i haiia ae maluna, ka wā hana dumbbell ka Aha e noho ana, initially puʻe hele i ka mua kaola, a laila, ma luna o kaʻawelike. I ka hapa uuku loa i ka wa a ka haawe e kau mai ma luna o ke kua o ka deltoid triceps a me ka hoaka o ka umauma wahi nāʻiʻo. Press o dumbbells noho nei he loa maikaʻi kēia hoounauna. I ka lawe ana mai i ka hoakaka ia hana ua hana nui haawe ana ma luna o ka rotator cuff. Kēia mea he uuku pūʻulu o nāʻiʻo, a Radio he nui kūlana no kekahi bodybuilder. Cuff lawe maikai nei aneane kekahi mea nui loa i loko o ka neʻeʻana o nā lima i loko o ka'ūhā mua ami. Ua hoi ua komo i loko o na kino. No laila, i ke kālele kūpono 'ana o ke rotator cuff ke hōʻoia i ka Kāohiʻana o ka hiki eha i loko o ka wā e hiki mai. People ka mea i ole komo i loko o "kaumaha" sport, ia mea he underdeveloped. No ka mea, no kēia mau ulia neʻe, a iho i lalo nui ke kaupaonaʻana hoopuni ke alakai i ka Muscle nā palapū.

I ka wai a me ka wā?

Malihini, ma keia hihia, hoʻowahāwahā i ka mea i keia ha awina ka walaʻauʻana, ka mea, ua i paipai i ka hana. A kumu no keia mea he underdeveloped a me kaʻiliahi rotator cuff. Press o dumbbells e noho ana ma luna o ka pololei ala kiʻekiʻe ma luna o kona poʻo i ka nui haawe ana i ka mea i hoakaka ia pae ana o nāʻiʻo. E like me ka mea uuku kaumaha, a me ka maikaʻi hana o ka oaoieei-manao e hana ke alakai i ka poino o ka rotator cuff. A no laila, i ka 'âlapa me ole ka hoao ana me kaʻiliahi'ūhā kāʻei o ka easiest alanui, e hana i ka maʻalahi koho. ʻo ia, i ka luna ahakanaka koʻokoʻo e noho ana. A i 'ole ia mea hiki ke lawe mai i ka like ana ma ka lakou mau okŘkohukohu. Ke kanawai o ka ia, akā, i ka cuff, a me ka ke kūʻai aku e e nui emi.

I ka lanakila o ka Aha kaomi me dumbbells e noho ana

No ka nane, lawe mau kino. O ka Aha dumbbell noho ana mai, a me ka ia hana ma luna o kaʻauamo. Ma ka mana mua, e hiki ke kū i ka maikaʻi huahelu o ka noi. Ke kumu waiho i loko o ka mea ana i ke koʻokoʻo'ā'ī , aole ia i ae lima loa converge i ka luna. O ka iki ho'ēmi i kā ka pou haawe ana ma luna o ka aaeuoa nāʻiʻo.

Press o dumbbells e noho ana i: i ke ola ana o ka nele o

A nui keakea i loko o keia hihia mea nui kākauʻana ma luna o ka rotator cuff. Kekahi keakea o ka mea i loko o keia ha awina oe pono mau kanaka hoʻoponopono i ka pololei kulana o ka dumbbell. E like me ka hopena, he mea pilikia ma ka manaʻo o kēia hana, e like me traumatic kamepiula ua nui mahuahua.

Press o dumbbells oiai e noho ana ma luna o ka Aha: Kaho

Ma keia hihia, he kekahi kaʻina o nā hana ua hana. oia:

• Mākou i noho iho ai ma luna o ka Aha. Pela pono e hoʻouka kekahi hoʻopapakū kona koena. He nui no ka ka hoʻokōʻana o ke kaʻina.
• A laila, pono e kaomi i kēia kākoʻo aku i ke poʻo, luna, a ma lalo hoʻi. Pela, ke fixation ua lawe mai pololei kino kūlana.
• Ma hope iho o ia, e lawe i ka dumbbell i loko o kou lima, hoala mai ia ma luna o kona mau poʻohiwi. Nā kuʻekuʻe lima e ia ma ka e like me mamua i loko o kaʻaoʻao, a me ka lāʻau - mua.
• Ke eia ka mea i paʻa i kou hanu, a lohi e hoala i na mea kaua ma luna o ke poʻo o ka piʻo alanui. like me ka paona ma ka luna, aole ia i hele mai ma ka hui 'ana me kekahi i kekahi, keia hana ua hana e like me ka lōʻihi.
• A laila, a nenei no ka manawa, e pono lakou ma na mea kaua a hiki i ka ho wahi.
• E hana hou i kēia kaʻina hana e ia i ka pono nui o ka manawa.

Nui nuances a me nā manaʻo kōkua

Ma keia hihia, noonoo i ka i kēia:

• Oe e ole e pono ai ke hooki aku i ka mea haahaa wahi no ka mea waiwai ma luna o ka aaeuoa haawe ana. ʻo ia hoʻi, ka repetition o ka hoʻokō 'ana e halihaliia oia iwaho i loko o hoʻokahi hanu, hoʻokahi ana neʻeʻana. ʻo ia, a hiki i ka mea kiekie loa, e pono e lawe i ka hanu nui. Ma keia hihia, e pono e paa i kou hanu. Ma hope o ia, e pono lalo i ka dumbbells a me ka pololei laila kaomi ia mai. Ua e Exhale. Pono e hoʻohana i ka ikehu ka uku ole, kūpono i ka ua hakumakuma na dumbbells. It E e nui maʻalahi i kekahi, me ka noho i ka haahaa wahi.
• Ua Ua koi 'ia e emi i ka dumbbells pu a ka mea clicks i wahi i ka luna. Ma hope o nā mea a pau, keia mea pehea oe e kū i ka i kā mākou ka ho'ēmiʻana o ke alo a me ka waenakonu delts.
• Hana ole jerks dumbbells iluna a ilalo me kā lākou ma lalo o ka ulia hooki i ka lalo. Lākou ana e halihaliia oia iwaho smoothly a kōā kaulike. Ma ka noho ana kulana a pau pahi hoʻonui a me ke peleki pāʻana dumbbell noho pilikia loa. No ka mea, ma ia mau hihia a pau o ka kŰia absorber neʻe ka iwi kuamoo.
• E paʻa ana i ka hanu kōkua mālama 'ana i ke kua pono. Kēia e hōʻoia i ka hooulu ana o ka ikaika hana aaeuoa.
• Mai Mai hoʻohana paona i ke kaumaha. Ma keia hihia, he mea he pilikia o losing kaulike ia mea, e aia ma luna o ke poo. Eia hou, ke kaumaha dumbbells nui i kaupalena 'huahelu o ka noi, a me ka mea e ole ae i ka poʻohiwi, e hoala mai i ka i kā mākou kiʻekiʻe.
• Mamua o ka pau ana o ke kaʻina hana e ole e hana hoʻomaha o ka ahakanaka, a me nā nāʻiʻo i puni i ka spine. He mea pono e malama ia ma luna o lākou manamana a pau ka manawa. Ma hope o nā mea a pau, i kēia mau nāʻiʻo i ka paʻaʻoihana o ka torso. Kēia mea he nui ano ole a he mea hiki ole ke lawe mai qualitative study o aaeuoa.
• Aka, e hiki no hoi ia hana i ka Aha kaomi me dumbbells e noho ana ma luna o kona mau poʻohiwi, paa i ka dumbbell'ākilikai loaʻa a me nā kuʻekuʻe lima - mau mua ao ao. Kēia, e hoʻonui aku i ka haawe ana ma luna o ka luna o ka pahu a me ka alo delts.

hopena

e heluhelu ana i ka luna ma hope, kela kanaka keia kanaka e e hiki ke pane i ka ninau o ka mea kūpono ai ia ka hoʻokō 'e like Aha kaomi me dumbbells e noho ana. Picture hana ana ua hōʻike i loko o kēia 'atikala.