ʻAʻole makemake ka poʻe i ke kowali ʻana i nā wāwae. ʻO ke kumu nui, ʻo kēia ka pūʻulu muscle nui e koi ana i ka ikaika e holo pono ai. I ka manawa like, ʻo nā wāwae ka mea nui e hoʻonāukiuki i nā kaʻina anabolic, ko lākou hoʻomaʻamaʻa ikaika ʻana i ke kino i ke kaumaha nui.
Nui paha ka poʻe haʻuki i ʻike i ka ʻano luʻuluʻu koʻikoʻi e pale iā lākou mai ka hele wāwae i ka lā ma hope o ka papa. ʻO ka ʻeha ke kumu o kou hāʻawi ʻana i kou mau wāwae i lawa ke koʻikoʻi e ulu / lilo i ka paona / ikaika. Inā koʻikoʻi ʻoe e pili ana i ke kuhi ʻana i kou kino haʻahaʻa, mea nui e ʻike i nā hoʻoikaika wāwae e kūpono e hoʻohana.
ʻO kahi mea e pili ana i ka anatomy o nā wāwae
Ma mua o ke koho ʻana i nā haʻuki wāwae kūpono, kūpono ke aʻo ʻana i kā lākou anatomy. E like me nā hui puʻupuʻu nui ʻē aʻe, hana ʻia nā wāwae i nā pūʻulu nui nui a me nā liʻiliʻi liʻiliʻi. ʻAʻohe kumu o ka hana ʻana i nā pūʻulu puʻupuʻu liʻiliʻi, ʻoiai pili lākou i nā hana maʻamau a ʻaʻole pane maikaʻi i ka ukana insulate.
No nā hui puʻupuʻu puʻupuʻu nui, mahele mau ʻia lākou i nā hui aʻe:
- Nā mākala ʻūhā. ʻO kēia nā quadriceps femoris, hamstrings, adductors a me nā lawe ʻūhā. Na kēia mau mākala e hoʻoholo pehea e nānā ai ka papahele i ka hoʻoikaika kino.
- Nā mākala kuli. ʻO kēia ka hope o ka ʻūhā a me nā quadriceps. ʻO lākou ke kuleana no ka flexion a me ka hoʻolōʻihi ʻana o ka wāwae ʻoiai ke hele nei.
- ʻAmi kuʻekuʻe wāwae. ʻO lākou nā bipi keiki a me nā kapuahi. Hoʻopili pū lākou i nā mākala kūʻē, nā lākou e neʻe i nā manamana wāwae, akā kūpono ʻole kā lākou hoʻomaʻamaʻa.
ʻO ka hoʻomaopopo ʻana i nā mākala e hana i kekahi mau hana he mea nui ia no nā wahine: ke koho ʻana i nā hana kūpono e hoʻoikaika ai i nā mākala o ka wāwae, ʻoi aku ka maʻalahi o ka lawe ʻana i ke kino kūloko.
© mikiradic - stock.adobe.com
Nā ʻōlelo aʻo hoʻomaʻamaʻa
ʻAʻole like me nā mākala pectoral a me ka paʻa i hope, hana mau kā mākou mau wāwae, no laila koi lākou i kahi ala kūikawā i ka hoʻomaʻamaʻa no ka ulu.
- E hoʻomanaʻo, hoʻohana ʻia kou mau wāwae i nā luna kiʻekiʻe, no laila pono ʻoe e hana i nā reps liʻiliʻi me ke kaupaona nui.
- E nānā i ke kūlana o kāu kākini. Inā pono, e hoʻohana i nā papa lāʻau e hoʻokūkala i ka ukana. Kaukaʻi ʻia i ke kūlana o nā kuʻekuʻe wāwae a me nā manamana wāwae, hiki ke ʻokoʻa loa ka ukana i ka hana maʻamau.
- E hoʻomanaʻo i ke kānāwai: ʻo ka mea mua - kumu, a laila - insulate.
- ʻAʻole pono e hoʻomaʻamaʻa nui nā wāwae i hoʻokahi manawa i ka pule.
- E nānā pono i kāu bipi keiki koke. ʻOiai pili lākou i nā hoʻoikaika kino āpau, pono lākou i ka stimulate hou mai ka hoʻomaka, inā ʻaʻole lākou e ulu iki.
- Mai poina e pili ana i ka kuko. Ma muli o ka hoʻopau ʻia ʻana o nā lā make o ka lā wāwae, nui nā mea pāʻani i loaʻa i nā pilikia hamstring koʻikoʻi.
Nā hoʻoikaika kino
ʻAʻole like me nā mākala o ka hope a i ʻole ka umauma, kahi hoʻonohonoho o nā hana no nā wāwae e pono e hoʻopili i nā hana i kumu nui i ka mīkini. Pono pono e hana ʻokoʻa i ka mua o nā wāwae a me ka hope o nā ʻūhā, a nānā pono i nā keiki bipi. E nānā i nā hoʻoikaika wāwae wāwae maikaʻi loa.
| Hoʻoikaika kino | Pūʻulu mākala nui | Pūʻulu puʻukū kōkua | ʻAno hoʻouka |
| ʻO Ellipsoids | ʻO Quadriceps femoris | ʻO Quadriceps a me ka soleus | Cardio |
| Pākuʻi a King | Hope o ka'ūhā | ʻO Quadriceps a me nā hamstrings | Kumumua |
| Huki Sumo | Hope o ka'ūhā | ʻO Quadriceps a me nā hamstrings | Kumumua |
| Ka wili wāwae i ka simulator | Hip biceps | – | ʻO Insulate |
| Ke lawe pū nei i nā wāwae ma ka simulator | ʻŪhā loko | – | ʻO Insulate |
| Hoʻonui ʻia o nā wāwae ma ka mea hoʻomaʻamaʻa palaka | ʻO Quadriceps | – | ʻO Insulate |
| Ke hāpai nei i nā wāwae i nā ʻaoʻao ma ka simulator | ʻŪhā waho | – | ʻO Insulate |
| Hana ma ka mea holo simulator | Hip biceps | Hamstrings + kū hoʻokahi + quadriceps + hamstrings | Cardio |
| Lele lele | ʻO Quadriceps femoris | Bipi keiki a me quadriceps | Cardio |
| Hele wāwae o Farmer | ʻO Quadriceps femoris | ʻO Quadriceps a me ka soleus | Kumumua |
| ʻO nā squats wāwae ākea | Nā mākala ʻūhā | ʻO Quadriceps | Kumumua |
| Pistol squat | ʻO Quadriceps | ʻO Quadriceps femoris | Kumumua |
| ʻO nā squats lou | ʻO Quadriceps femoris | ʻO Quadriceps | Pākuʻi |
| ʻO Barbell Shoulder Squat | ʻO Quadriceps | Nā mākala ʻūhā āpau | Kumumua |
| ʻO nā squats mua | ʻO Quadriceps | kua o ka ʻūhā | Kumumua |
| Hāpai nā keiki bipi noho | Lāholo | keiki bipi | ʻO Insulate |
| Hoʻāla ʻia ke keiki bipi i kahi mīkini paʻi | Lāholo | keiki bipi | ʻO Insulate |
| Hoʻāla ʻia ke keiki bipi kauō | Bipi keiki | Lāholo | ʻO Insulate |
| Ka lawe ʻia ʻana o nā wāwae pololei ma luna o kahi mea aʻoaʻo | Hip biceps | kua o ka ʻūhā | ʻO Insulate |
| Make-make | Hope o ka'ūhā | ʻO Quadriceps a me nā hamstrings | Kumumua |
| Piʻi piʻi | ʻO Quadriceps | Hamstrings + kū hoʻokahi + quadriceps + hamstrings | Cardio |
| Paʻi wāwae | ʻO Quadriceps | Hope o ka'ūhā | Pākuʻi |
| Lauoho hina hina | ʻO Quadriceps | ʻO Quadriceps femoris | Kumumua |
| Hyperextension | ʻO Quadriceps femoris | Nā mākala extensor kua | Pākuʻi |
| Lele aku nei | Hope o ka'ūhā | Hamstrings + kū hoʻokahi + quadriceps + hamstrings | Cardio |
| Pākuʻi lewa | ʻO Quadriceps | ʻO Quadriceps femoris | Kumumua |
| Paikikala hoʻoikaika kino | ʻO Quadriceps femoris | ʻO Quadriceps a me ka soleus | Cardio |
| Burpee | ʻO Quadriceps femoris | Hamstrings + kū hoʻokahi + quadriceps + hamstrings | Cardio |
| Ke holo nei ma luna o kahi kaʻaahi | Bipi keiki | Hamstrings + kū hoʻokahi + quadriceps + hamstrings | Cardio |
Kumumua
Hoʻokomo pinepine ka hoʻoikaika wāwae i ka hale hoʻoikaika kino i ka hana nui o ka barell. ʻO ka papa inoa o nā hana pumping pono ʻole nā mea ʻelua wale nō.
ʻO Insulate
Hoʻohana maʻamau nā kaʻao kaʻawale wāwae me nā mīkini e māka ai i nā pūʻulu puʻupuʻu. Pākuʻi ʻia kēia:
- Paʻi wāwae.
© ʻApelika Studio - stock.adobe.com
- Hyperextension.
© Makatserchyk - stock.adobe.com
- ʻO Rise Sock Raise.
© Minerva Studio - stock.adobe.com
- Ke hoʻoulu nei a lawe mai i nā wāwae i nā ʻaoʻao ma ka simulator.
© alfa27 - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Flexion / hoʻolōʻihi ʻia o nā wāwae ma ka simulator.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Nā hoʻoikaika kino no ka hale
ʻAʻole pono nā hana hoʻoikaika wāwae i ka hana maʻamau a i ʻole nā mīkini maʻamau. I kēia lā i loko o nā keʻena he nui loa o nā leho cardio-oriented e holo pono nā wāwae.
- ʻO Rider. ʻO kahi mīkini hoʻoikaika e pono ai ʻoe e hāpai i kou kaupaona ponoʻī me kou mau wāwae. ʻO kahi hiʻohiʻona hoʻolālā kī ka haawe insulate wale nō ma nā mākala gluteal.
- Piʻi piʻi. Hoʻohui ʻia o ka stepper a me ka treadmill. Hoʻohālikelike kūpono i ka piʻi ʻana i kahi alapiʻi kiʻekiʻe.
- Paikikala hoʻoikaika kino. ʻO ka mea hoʻomaʻamaʻa maʻamau no ka hana ʻana i nā mākala o ka ʻūhā.
© bnenin - stock.adobe.com
- ʻO Ellipsoids.
© nd3000 - stock.adobe.com
Nā hoʻoikaika kino home
He loli iki ka hoʻoikaika wāwae ʻana ma ka home. ʻAʻole like me nā mākala hope, hiki i nā wāwae ke hoʻoulu ʻia me ka ʻole o nā pono kūikawā, ʻoiai he kūlohelohe nā neʻe maʻamau no ke kino.
ʻO kahi laʻana, e maikaʻi kahi pūʻulu maʻalahi o ka hoʻoikaika kino no ka home:
- Pākuʻi lewa. Analogous i ka barbell squat, akā ʻaʻohe kaupaona.
© liderina - stock.adobe.com
- Lunges ʻO ka hoʻoikaika maikaʻi no ka hana ʻana i ka hope o ka ʻūhā.
© dusanpetkovic1 - stock.adobe.com
- Kūlou i nā wāwae pololei. Analogue o deadlift.
© bernardbodo - stock.adobe.com
- Lele aku nei. No ka poʻe i loaʻa ka ukana liʻiliʻi mai ka ea a me nā squats hohonu.
Eia hou, ʻaʻole pono mākou e poina e pili ana i ka holo a me nā mea nui cardio, i pili pinepine i nā wāwae.
Kikoo
Kūpono ke kīkala i ka ʻōlelo kūikawā, nā wāwae wīwī. Hoʻohana ʻia e like me kahi kīkoʻo:
- Deep lunges me ke kaupaona ʻole. Hoʻolālā kūpono i ka maʻalahi o ka hope o ka'ūhā.
© Bojan - stock.adobe.com
- Nā ʻāpana hapalua - transverse a me longitudinal. E hoʻomohala i nā hui muscle me ke ʻano kūpono.
© fizkes - stock.adobe.com
- Nā ʻano twines āpau. ʻO ke kumu, hoʻomohala lākou i ka maʻalahi o ka ligament inguinal a me nā mākala adductor.
© Nadezhda - stock.adobe.com
- Swing kou mau wāwae. E like me ka hapa-twine.
- Ke kīkoʻo nei i nā wāwae me ke kōkua o kahi hoa.
© Aleksei Lazukov - stock.adobe.com
Nā Kūpona
ʻAʻole like me nā pūʻulu ʻili ʻē aʻe, hoʻokaʻawale maʻamau ka hana wāwae i ka kāne a me ka wahine. ʻO nā ʻokoʻa nui:
- Ke nānā nei i nā pūʻulu mākala.
- Nā unahi hana.
- Ka helu o nā hoʻokokoke ʻana.
- Ke hana nei i kahi leta kaulike i kekahi mau pūʻulu ma ka waiho ʻana iā lākou mai ke aʻo ʻana.
E noʻonoʻo i nā ʻano kāne a wahine hoʻi.
| Pākuʻi | Nā hoʻoikaika kino | He hana |
| Kahua kāne | Pākuʻi me ka barbel ma ke kua 5 * 5 Kaomi ma ka simulator 5 * 7 Ka hoʻonui ʻana o nā wāwae ma ka simulator 3 * 12 Make loa 5 * 5 E hāpai aʻe i nā manamana wāwae ma ka simack Gackenschmidt 10 * 10 | ʻO ka pahuhopu nui o kēia mau hana pumping wāwae ka loaʻa ʻana o ka ikaika kumu o nā hui mākala nui āpau. Hana ʻia nā hana āpau me nā kaupaona kiʻekiʻe hiki a me ke ʻano koʻikoʻi, me ka hoʻohana ʻana i kahi papa ma lalo o nā kākini. |
| Kumu wahine | Pākuʻi me ka bele ma ka pahu 4 * 15 Make loa 3 * 20 Ka wili wāwae i ka simulator 5 * 20 E hoʻāla i kahi keiki bipi e noho i 5 * 20 | Hoʻonohonoho ʻia kēia paʻakikī e hoʻoikaika i nā mākala o ka wāwae a hana i kahi kani kumu no nā hana ma hope. |
| Hoʻoikaika ākea | Mokulele air 5 * 20 Nā squats hohonu 4 * 12 Nā lunges hohonu 5 * 20 Lele ke kaula 120 kekona Ke holo nei - i nā manawa o 100 mau mika. | Hoʻohana e hoʻomākaukau no nā hoʻoikaika kino hoʻoikaika kino. Hoʻohui ʻia, paipai ʻia e hoʻohana i nā hana kumu nui me kahi pā kau ʻole e haku ai i ka hana. |
| Ka home no nā kāne | ʻO nā squats hohonu me kahi kūiki. 5 * 20 E kū aʻe i ka manamana wāwae ma kekahi wāwae 5 * 20 Pistol squat 3 * 5 Ke alakaʻi nei i ka wāwae i ka ʻaoʻao 5 * 20 | Hoʻololi ka home o ka hoʻokaʻawale ʻia o nā kāne me ke koʻikoʻi ma ka quadriceps. |
| Ka home no nā wahine | ʻO nā squats hohonu me ke kū ākea 5 * max Kū hoʻokahi wāwae wāwae 5 * max Lunges 5 * max ʻO ka hapalua twine 20 mau manawa ma kēlā me kēia ʻaoʻao Kukui ʻāʻī. 20 manawa Ke alakaʻi nei i ka wāwae i ka ʻaoʻao 5 * 20 Ke alakaʻi nei i ka wāwae i hope 5 * 20 ʻO nā wāwae hānau 5 + 20 Ke hāpai nei i nā wāwae e moe ana ma ka ʻaoʻao 3 * 15 | Hoʻokaʻawale ka homeemade o ka hoʻokaʻawale ʻana o nā wahine me ke koʻikoʻi i nā ʻūhā a me nā aniani. |
| E hoʻokaʻawale me kahi mea koʻikoʻi i ka quads | Pākuʻi me ka barbel ma ke kua. 5 * 5 Kaomi ma ka simulator 5 * 5 Ka hoʻonui ʻana o nā wāwae ma ka simulator 3 * 12 E hoʻāla i kahi keiki bipi e noho 3 * 8 Ke holo nei ma kahi wili me kahi piʻi piʻi i luna. | ʻO ka hana nui e hoʻoikaika i nā wāwae i ka hiki ke hiki, ʻoiai ʻaʻole e hoʻonui i nā mākala gluteal i ka nui. |
| Wāwahi me ke koʻikoʻi ma nā hiʻupuʻu a me nā puʻupuʻu | Make loa 5 * 20 Nā squats hohonu me ka lāʻau kūpono 5 * 20 Ka wili wāwae i ka simulator 5 * 20 Nā Lunges me ke kaupaona o 5 * 20 Ka lawe ʻana i ka wāwae i ka ʻaoʻao i ka simulator poloka 3 * 12 Ke alakaʻi nei i ka wāwae i ka mea hoʻomaʻamaʻa palaka 3 * 12 | ʻO ka pahuhopu nui ka hoʻonui ʻana i ka nui o nā mākala gluteal me ka ʻole o ka hoʻohuli ʻana i nā quadriceps, hiki ke hoʻokiwi nā wāwae. |
I nā wahine āpau, hoʻohana ʻia nā kaupaona liʻiliʻi (20-30% o ka palena manawa hoʻokahi), ʻoiai e hana nā kāne i kahi ʻano a 80% o ka palena manawa hoʻokahi.
Nā haʻuki me nā lako pono ʻole
Pili nā wāwae i ka ʻaneʻane o nā neʻe ʻana o kēlā me kēia lā a me nā haʻuki. No laila, hiki iā ʻoe ke hana maʻalahi iā lākou me ka hoʻohana ʻana i nā papa inoa kikoʻī.
Kaha: ʻaʻole kēia kahi papa inoa piha o nā waihona kikoʻī i loaʻa i nā mea āpau.
- Holo me nā kaupaona. Hoʻonui ia i ka hopena cardio, i ka hoʻohui, hana ʻia kahi ukana hou ma nā hamstrings o ka ʻūhā, ʻo ia ke kuleana no ke kūlou ʻana i ka wāwae. Ma muli o kēia, huli ka wāwae o ka wāwae i ka wīwī, a hoʻoneʻe ʻia ka ukana mai nā quads a i ka ʻūlū.
© Astarot - stock.adobe.com
- Ke hana nei me kahi kāʻei (loop). He ākea loa ka papa inoa. Hiki i ka loop ke hoʻohālikelike i nā hoʻoikaika kino i ka wāwae me ka hoʻohana hao.
© Mikhail Reshetnikov - stock.adobe.com
- Hele wāwae Norewai. Pono ʻoe i nā pou ski no kēia hoʻoikaika kino. E ʻoluʻolu ʻoe ke nānā aku ma nā alanui o ke kūlanakauhale, akā hiki iā ʻoe ke hoʻopau loa i nā quads, e hoʻokū ana i ka ukana ma nā mākala quadriceps o ka ʻūhā.
Slimming
Ke hoʻomaʻamaʻa nei i kou kino haʻahaʻa, e hoʻomanaʻo i nā hoʻolālā no ka hōʻali ʻana i nā wāwae a me nā pūhaka, i haʻi ʻole ʻia ai ʻoe e ka mea hoʻomaʻamaʻa. ʻO ka nalowale o nā wāwae ke kumu o ka hui pū ʻia o nā kumu he nui:
- Puni momona honua.
- Ke kani ʻana o "nāʻiʻo flabby".
ʻO ia ma muli o kēia ka hopena maoli o nā hana no ka lilo ʻana o ke kaumaha i hōʻike ʻia. ʻO ka ʻoiaʻiʻo, ʻaʻole nalo ka wāwae o nā wāwae, ʻo ia wale nō ke ʻano o nā mākala ke huki, ʻo ia hoʻi ʻaʻole lākou e kau nui mai ke kiko hoʻopili.
Inā ʻo kāu pahuhopu ke hana i nā haʻuki e hoʻemi i ka kaumaha ma kou mau wāwae, e hāhai i kekahi mau loina hoʻomaʻamaʻa:
- Hoʻomaʻamaʻa i ka mode pumping. Nā reps kiʻekiʻe - nā kaupaona haʻahaʻa.
- Holomua wale nō me ka hoʻonui ʻana i ka helu o nā hana hou. ʻO kēlā me kēia hoʻonui ʻana o ke kaupaona e hoʻoweliweli i ka hypertrophy o ka mākala, kahi e alakaʻi ai i ka loaʻa ʻana o ka mākala
- E kia i ka hoʻoikaika kino cardio, kuni lākou i ka momona ʻoi aku ka maikaʻi, i hiki ai iā ʻoe ke kiʻi wikiwiki i nā wāwae lahilahi.
Inā ua pauma mua ʻoe i kou mau wāwae, pono ia e hōʻemi i ke kaupaona a hiki a hana i ka mode aerobic i nā hana maʻamau. ʻO ia, ma kahi o ka paona 40 kg no 20 mau hana hou ʻana, e hoʻohana i ka pā 20 kg a me ka helu o nā hana hou ma mua o 50. ʻO kēia ke kumu o ka catabolism i nā mea ʻulaʻula nāʻiʻo a hana i nā kūlana no ka hypertrophy myofibrillar o nā olonā keʻokeʻo, i ʻoi aku ka liʻiliʻi ma mua o nā ʻulaʻula.
Ka hopena
ʻAʻole makemake ka poʻe he nui i ka hoʻomaʻamaʻa wāwae, no ka mea, ʻo kēia nā mākala capricious loa e koi ai i ka hoʻokolohua mau e hoʻoholo i ke ʻano kūpono no ka ulu ʻana o ka ikaika a me nā mea kuhikuhi ka leo. I ka manawa like, luhi ka hoʻomaʻamaʻa wāwae.
ʻO ka mea hope loa, e hāʻawi mākou i nā ʻōlelo aʻo: inā ʻoe e hoʻohana i nā haʻina hoʻokaʻawale, hoʻokaʻawale i kahi lā ʻokoʻa no kou mau wāwae, a inā ʻaʻole lawa kāu ukana, e hana i nā pūʻulu puʻupuʻu liʻiliʻi, no ka laʻana, nā mākala o ka wāwae haʻahaʻa.
