Nā ʻano pākī

Nā ʻano pākī

ʻOiaʻiʻo ua hana ʻoe i nā pahu paʻi ma ka home me ka pahuhopu o ka hoʻoulu ʻana i kou umauma a i ʻole nā ​​lima. ʻO ka hana ʻana me kou kau kaupaona pono ʻia he koho kūpono loa ia e loaʻa ai ka nui o nā mākala, ʻoiai ke hana pololei ʻia nā hana. Nui a hewahewa nā ʻano pākī e kū nei a loaʻa i kēlā me kēia mea kona ala pololei e hana ai iā lākou e lanakila i ka nui.

Inā ʻoe e noʻonoʻo nei i ka hoʻonui ʻana i kāu pecs a me kou mau lima no ke kauwela e hiki mai ana, ʻo kēia kāu pou 🙂

Pehea ʻoe e hana ai i nā pahu kuʻi?

ʻO ka hapa nui, inā ʻaʻole āpau, kamaʻāina nā poʻe ʻālapa me nā kīkēkē ma ke ʻano he ʻano hoʻoikaika maʻamau. Ua aʻo ʻia kēia mauomi iā mākou mai ka wā kamaliʻi mai i ke kula no ka mea maʻalahi lākou e hana a no ka mea hiki iā lākou ke maʻalahi.

E hana pono ai i nā hana, pono mākou e ʻike pono i nā alakaʻi e lawe aku ai iā lākou. ʻO kēia nā hana e hāpai ai i ko mākou kino me nā lima. I kēia mau ʻano hoʻokuʻi pono mākou e noho pololei i hiki ke hiki. ʻO ka priori, he mea maʻalahi paha ia, akā ʻo ka hana pololei ʻana ʻana a no kekahi mau hana hou ʻana he mea i ʻoi aku ke kumukūʻai ma mua o hoʻokahi.

Nui a hewahewa nā kuʻikuʻi e hoʻolilo iā lākou i mea hoʻoikaika kino loa a paʻakikī hoʻi. Hiki iā ʻoe ke hoʻololi i ka helu o nā kākoʻo, ka mamao ma waena o kēlā me kēia, ka ʻili a mākou e hilinaʻi ai a me ka wikiwiki o kēlā me kēia kūlou.

ʻOiai he hana nui ia e hoʻonui ai i ka umauma, ua pau pono. I ka wā o kaomi, ko mākou triceps, poʻohiwi, a me nā pulupulu lima e hana. Ke kūlou a pelu mākou i ka kuʻe lima, lawa ka ikaika o ke triceps i mea e hāpai ai i ko mākou kino. ʻOiai ʻo ka mākala nui e holo nei ʻo ia ka umauma, e hoʻoikaika mākou i ke koena o nā mākala i ʻōlelo ʻia.

Pehea e hana pono ai i nā pahu paʻi

Hoʻokahi mea e maopopo: pono mākou e nānā i ka umauma. Ke hana nei mākou i nā ʻano pāomi like ʻole, he mea hiki ʻole ke hāʻule i loko o ka hewa wahaheʻe o ka hoʻohana ʻana i ko mākou mau lima wale nō. E noʻonoʻo pono mākou e noʻonoʻo i ka umauma. ʻO nā mākala pectoral nā mākala e hana i ka ikaika nui e hāpai iā mākou. Inā ʻole, e hoʻonui mākou i nā poʻohiwi a me nā triceps a ʻeha paha mākou iā mākou iho.

Ma waho aʻe o nā mākala kōkua e like me ka triceps a me ka poʻohiwi, hana pū kekahi nā mākala paʻa ʻē aʻe. E like me ka manaʻo o ko lākou inoa, kōkua lākou iā mākou e mālama i kā mākou kaulike ʻoiai e hana ana i nā push-ups.

E koi ka piʻo maikaʻi i ka ikaika kūlike ʻo ka hoʻoikaika ʻana i nā mākala e like me ka transversal perut, gluteus a me serratus. Hiki iā lākou ke hana ikaika e mālama i kahi kūlana kūlike ʻole o ko mākou iwi kuamoʻo a me ke kino kūlike.

Nā ʻano ʻūlū like ʻole

I kēia manawa e wehewehe mākou i nā pāomi i hiki iā mākou ke hana a me ka hana e hoʻokō ai kēlā me kēia.

Pahu kuʻe kuli

Kukui ʻūlū

ʻO kēia mau pahu paʻi ka mea kūpono loa no nā mea hoʻomaka. He maʻalahi lākou no ka mea ʻoi aku ka mamao ma waena o nā kākoʻo. Ke hana mākou i ka hoʻolālā, ʻoi aku ka liʻiliʻi o ka ukana i loaʻa iā mākou ma nā pectorals, nā poʻohiwi a me nā triceps.

Pahu kuʻina kumu

Pahu kuʻina kumu

ʻO kēia ka hoʻoikaika kino kaulana loa. ʻO lākou nā mea hoʻoikaika o ke ola holoʻokoʻa. Me nā wāwae i kākoʻo a kū pololei ke kino, kau mākou i nā lima a hāmama iki a hoʻokō i ka hoʻoikaika kino.

I kēia ʻano pāomi, ʻo ka mākala nui e hana ka umauma. Hana nā poʻohiwi a me nā triceps ma ke ʻano he kōkua.

Pahu kuʻi daimana

Pahu kuʻi daimana

Hana ʻia kēia mau pahu paʻi e hana pono i nā triceps. E pili ana i ka hoʻololi ʻana i kāu paʻa ma ka honua. E hana i kēia, hana mākou i kahi huinakolu me ko mākou mau lima, e hui pū ana i nā ʻōlelo aʻoaʻo a ko mākou manamana lima a me nā manamana nui. Hoʻonohonoho ʻia ke koena o ke kino e like me nā kaomi maʻamau.

Pahu pana pua

Pahu pana pua

I kēia ʻano pāomi e hana ʻoe i nā mea ʻē aʻe. Hana ʻia nā hoʻololi mai kekahi ʻaoʻao a i kekahi ʻaoʻao, e ʻōwili nei i kekahi lima a waiho i kekahi ʻē aʻe i hoʻolōʻihi ʻia. ʻO ka hoʻokaʻawale ʻana i ko mākou mau wāwae mai kekahi i kekahi, ʻoi aku ka paʻa o kā mākou, akā ʻo ka maʻalahi o ka hoʻoikaika.

Pākuʻi kōkua ʻia hoʻokahi lima

Nā pahu kuʻi i kōkua ʻia

I loko o kēia hana hoʻoikaika mākou i ka nui o ka ikaika ma ka lima e hana i nā pihi. Hoʻohui, hana ia i nā mākau paʻa e mālama i ke kaulike. Hoʻohana ʻia kahi mea e kākoʻo i ka lima e hana ʻole i ka hoʻoikaika kino e hana pololei ia. ʻO ka hoʻokaʻawale ʻana i ko mākou mau wāwae mai kekahi i kekahi, ʻo ka paʻa loa o mākou. Eia naʻe, inā ʻimi mākou i ka hōʻoluʻolu, e hoʻemi ana mākou i ka hoʻoikaika kino.

Pahu kuʻi lima hoʻokahi

Pahu kuʻi lima hoʻokahi

Ua like lākou me nā mea ma mua akā me ka ʻole o kahi mea kākoʻo. Hele nā ​​ukana a pau i ka lima e hana nei i ka pushup. E like me ka hoʻomaʻamaʻa mua, ʻo ka nui o ka pālahalaha ʻana i ko mākou mau wāwae, ʻo ka paʻa loa o mākou.

Nā Pushometric Plyometric

Nā Pushometric Plyometric

He ʻano ʻokoʻa ia me ka pahū nui. ʻOi aku ka ʻike ʻia ʻo ia me ka paʻi o mua. ʻO ka mea nui ka cushion i ka hāʻule i mea e ʻeha ʻole ai ko mākou kuʻe lima. Eia hou, ma ka hoʻowalewale ʻana i ka hāʻule, mālama mākou e hōʻiliʻili i ka ikehu ma ka iho ʻana a hoʻokuʻu iā ia i ka piʻi. I kēia ala ʻaʻole mākou e nalo i ke kaulike o ke kumu.

Pākuʻi Roman

Pākuʻi Roman

Hana ʻia e hoʻonui i nā triceps. Hoʻomaka ʻoe i ka kau ʻana i kou mau lima i waho a kau kou mau wāwae i mua o nā manamana wāwae. Hele mākou i lalo a hiki i kou hoʻopā ʻana i ka honua me kou umauma a hoʻokuʻu mākou i ka forearm i ka honua, ke kākoʻo mau nei ma luna o lākou. A laila kaomi iki mākou iā mākou iho me nā pōpō o ko mākou mau wāwae a hoʻi i ka wahi hoʻomaka.

Pākuʻi Pseudo

puʻe pseudo

I kēia hihia, hoʻonoho mākou iā mākou iho me he mea lā e hana mākou i kahi push-up maʻamau. Hoʻomaka ka ʻokoʻa ma nā poʻohiwi i mua o ka maʻamau e pili ana i nā pulima. Hilinaʻi mākou i mua o ko mākou manamana wāwae a ko mākou mau lima e kākoʻo iā lākou e hāmama me nā manamana nui kokoke i mua a me ke kaulike. A laila hele mākou i lalo me he mea lā ke hana nei mākou i kahi push-up maʻamau, akā e hana hou mākou i ka poʻohiwi.

Pahu kuʻi manamana lima

Pahu kuʻi manamana lima

ʻIke ʻia kēia ʻo ka poʻe kaena i ka loaʻa ka ikaika. He flexion maʻamau ia, akā ma kahi o ka hilinaʻi ʻana i nā lima, e hana mākou ia ma nā wēlau o nā manamana. Ke holo nei mākou i kēia ʻano kūlou, hiki iā mākou ke hōʻemi i ka helu o nā manamana lima a mākou e hoʻohana ai. ʻAe kēia iā mākou e hoʻomaikaʻi i nā mākala flexor o nā manamana lima a me ko mākou ikaika paʻa.

Me kēia mau ʻano pāomi hiki iā ʻoe ke loaʻa ka leo i kou umauma. Pono ʻoe e hana pololei iā lākou a hoʻomanawanui.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.

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