Umauma kino

umauma kino e pili loa no ka wahine. O ka papa, no ka mea, o ka cleavage ciia i mau o Laielohelohe noonoo ana i ke kanaka ka, a no laila, kēlā me kēia o ka mea maikai ke keka moe i keia wahi ua pololei. Umauma shape hilinaʻi nui ma luna o na mea he nui aʻe, a me ka nui, ana a me ka ili type, o ka oi aku hormonal. A pau keia ua ili mai iā ia, no laila, mai manaʻolana no ka hana mana - ina kou makuahine i ka meaʻuʻuku, undeveloped umauma, laila kekahi e ole nui i kou manawa e ala, e ono o ka nui o kekahi mau mahina o ka maʻamau hoounauna. umauma e hoohana i hiki ai iā mākou e hoʻomohala a hoʻoikaika i nā nāʻiʻo, e ia pilipaa, akā,ʻaʻole dramatically aku.

Pakahi aku la ia olohelohe ia lakou i ka ikaika o ka umekaumaha a me ka hoʻonāwaliwali i ka umauma ma hope o ka hānau keiki , a hanai i ke keiki. I mea e hooikaika ia, a hoʻihoʻi hou vitality, pono ai hoʻokō 'ia ma kēia wahi, a me ka ili kino.

I mau, ka loa ka hoʻokō ala e hoihoi a me ka hoʻoikaika i ka pectoral nāʻiʻo o ka hoe aʻau. Akā, i kūikawā kino ma ka pahu e akakaʻi hoʻomaʻamaʻa i kēia wahi o ke kino, ka mea, he pono wale no ka puʻe wale mai iaʻu iho, e hana i kekahi hana nui e hoʻokō kona pahu hopu -Extremely nui regularity a me ka nui o ke aʻo. A laila, ma hope o kekahi mau mahina i ka hopena, e makemake ai oe. E like me ka hopena o ka hana, ma ka hou ana i 'ō leo a me ka elasticity, a me ia lŘlŘ he hōʻemi iki mahuahua ma ka umauma.

Ke kino e e hana i ekolu manawa no hebedoma, e hoʻomaka ana me ka umi repetitions. e hoonuiia e ka helu ana o repetitions kēlā me kēia pule, oiai ka hana ana i ka mńmń holo 'awelika. Ka loa ka hoʻokō kino me dumbbells he 1-1.5 kg. I haawi aku ia oe i ka lākou o ka hoʻokō 'ana i ka pahu:

1. E kiʻi ma luna o kou mau kuli, e kapi ana i kekahi wāwae aku ma ka huina o ka 90 degere. Ao K'ki i kou kino imua me ka polopelema i kou kua. Hands me dumbbells hoʻohei i loko o ka pahu ma luna o ke kuli, kuʻekuʻe lima nana aku. Nāu a hiki i kaʻaoʻao, a ua hoemi ia i ka lima-e ai ana. Ka ia hope, hoʻololi i ke kōkua pūʻia mai wāwae.

2. Ka hoʻomaka kulana o ka ia. Kekahi lima, hooiaio ae hilinaʻi ma luna o ka uha. Kuʻekuʻe aku i nā lima me ka dumbbell a hiki i hiki ua hukiʻia hoʻi, lawe aku la ia ia i ka'ūhā mua, a laila, e hoʻi i hoʻomaka wahi.

3. Mau wāwae akea ma ke kaʻawale, a na mea kaua e hohola aku, ku i ka pololei. Summing i na dumbbells i kou umauma, imi e haʻalele i ke kuʻekuʻe lima wahi, alaila, huki hou ia i alakai mai.

4. Ku pololei me ka mau wāwae kānaka manao, e hoala mai i kou lima me ka dumbbells no laila, i kou mau kuʻekuʻe lima lena like ka nui me hiki, ike aku la lakou ia lakou iho ma kahi o ka pepeiao. I ka Ia manawa pahu i mau lima elua, a me ka hoʻololi i ke kulana o ke kuʻekuʻe aku hou, "kulu" ia ia.

5. Ano, moe iho ma luna o kou kua, a lena i kou mau kuli kānaka, me ka huki i kou mau lima me dumbbells. Lohi dilute i loko o ka lima, e kahe mai ana ia ma luna o ka papahele, a lohi e hapai i ka papa kuhikuhiE meaʻaneʻi - e hana na mea a pau smoothly, a me ka jerks.

Aia i no hoi i hana i ka pahu, a ua mālamaʻia me ka dumbbells:

1. E noho ma luna o ka paepae a me ka Aha, hoʻi pololei, poo hoala, lima lena ma nā kuʻekuʻe lima, ho'ālaʻia ma ka'ūhā mua kiʻekiʻe. Lohi allot lima hoʻi, imi e hoʻohui i nā huhui, a ke hoka maila i ka pahu nāʻiʻo.

2. Ma ka poʻohiwi kiʻekiʻe i na mea kaua mai a hiki i kaʻaoʻao a me ka hana i ka hoʻopoepoe ka noi mua a hope - mua ma luna o kaʻuʻuku kaiapili, ke kiʻekiʻe o mahuahua ia.

3. E hoʻoholoʻoe i kou manamana lima ma ka lima-e ai ana i ka ia. Hookiekie mai no oia i kou mau lima mai i ka mea i kā mākou kiʻekiʻe a me ka lohi ma lalo, iā ia i ke kino.

4. Ka loa pono ka (a no ia mea, hana nui) i hana no ka hookiekie ana i ka ū - he pahu aku ai i. Hoomaha lima e ku ei ka Aha a me ka palaoa a me ka mālie anuenue i kou lima, e hoala a lalo i ke kino. E hōʻoia i ka manawa pololei i ke kino a me nā wāwae, he mau. E hoʻomaka ana me kekahi mau olelo, e ke kiʻekiʻe o mahuahua i ko lakou helu.

Ma ka hooko ana mai i kēia luna 'mau, oe e huli nani, puakai umauma, Kaʻahumanu kela kanaka keia kanaka o ka noonoo.