Nūhou

E like me ka ʻōlelo, novice chest training, veteran back training, ʻaʻole kēia wale no ka paʻakikī o ke kua i ka hoʻomaʻamaʻa, akā no ka lohi o ka hoʻonui ʻana i hope, a ʻaʻole hiki i nā poʻe he nui ke ʻike i ka hopena i ka manawa pōkole. lilo.He ʻoiaʻiʻo ma ka hale haʻuki ʻoi aku ka maikaʻi, inā ma ka home, mai haku i ke ʻano, makemake wale e hoʻomaʻamaʻa i hope, he paʻakikī maoli nō.Akā ʻaʻole hiki ʻole.E aʻo i nā ʻano hana aʻe, pili iā lākou, a me ka ʻai olakino, ʻike koke ʻoe i nā hopena.

ʻO ke ala ʻekahi: ʻo ke kuʻekuʻe ʻana
He ala maikaʻi ke kukuli ʻana i kou kua ma ka home me kou lima ʻole.I ka wā e pili ana i ka hoʻokō ʻana i ke kūlana kukuli, hiki i nā keikikāne he nui ke hoʻokuʻu, manaʻo he maʻalahi loa ia, he paʻakikī ke hana, akā naʻe, maʻalahi ka hana ʻana i ke kūlana kukuli, no ka hoʻoikaika ʻana i ke kua a me ka hoʻolōʻihi. , ʻoi aku ka maikaʻi ma mua o nā pākuʻi maʻamau a i ʻole ka nui o nā hopena push-up paʻakikī.No laila, mai hoʻohaʻahaʻa.He mea maikaʻi nō hoʻi ka hoʻoikaika ʻana i ke kuli no nā kaikamahine e makemake ana e hoʻoikaika i ko lākou kua, no ka mea, ʻaʻole paʻakikī lākou e hana e like me ka paʻi maʻamau.

Ke ala ʻelua: hoʻopaʻa hope i hope
E hoʻomaʻamaʻa ma ka home me kou mau lima ʻole, a i ʻole e hoʻāʻo i kahi kiʻi moe.He hana maʻalahi loa ia.Ma kahi moe paʻakikī iki, a i ʻole ka hoʻolaha ʻana o ka yoga MATS ma ka honua hiki ke, i ke kūlana supine, e hoʻohana i nā wāwae e like me ka noho ʻana, qu, nā wāwae ma ka honua, a laila hoʻopaʻa lima i ke kino, hiki i ka lima ke pili i ka honua. , forearm kū i luna, a me ka lepo vertical, e ho'āʻo ana e hāpai i ke kino luna mai ka honua, e koi i kekahi mau kekona, e hana hou i ka manawa aʻe, keia neʻe nui hoʻoikaika 'ana ma ke kua, kōkua e hoonui laula i ke kua.

Kaʻina 3: Huki-ups
Ma ke kamaʻilio ʻana e pili ana i ka hoʻomaʻamaʻa home freehand back, hiki iā ʻoe ke hoʻohana i nā huki huki, he ʻano paʻakikī kēia, ʻaʻole hiki i nā keikikāne ke hana nui, ʻaʻole hiki i nā kaikamahine ikaika liʻiliʻi ke hana.Aka, he hooikaika kino no ke kua.Inā loaʻa iā ʻoe nā mea hoʻoikaika kino ma ke kaiāulu, e hana ia ma nā kaola monkey, inā ʻaʻole, e hana ma ka puka o kou home.