ʻO ka huki iki huki kahi hana maʻamau i waena o ka poʻe makemake e hana i ko lākou kua i hope mai nā ʻaoʻao like ʻole. Aia i kāu paʻa ʻana, hiki iā ʻoe ke hana i aneane ka nui o nā mākala o ka kua i luna me ka hana ʻole ʻana i kahi ukana axial ma ka iwi kuamoo. ʻO ka ʻokoʻa ma waena o nā huki kūiki a ākea ka mea nui.
ʻO ke kumu a me nā pono o ka hoʻoikaika kino
Hoʻopili ka laulā ākea i ka ʻāpana nui a puni o ka latissimus dorsi, kahi e hāʻawi ai i ke kino o ka mea haʻuki i ka silhouette haʻuki: nā poʻohiwi ākea a me ka umauma, hoʻomohala i nā mākala i hope, nā lima voluminous, a me kahi pūhaka ʻikiʻiki. ʻO ka paʻa paʻa e hoʻonui ai i kou mau kua i hope a mānoanoa, ʻo ia hoʻi e nānā ʻoe i ke kaumaha a ʻoi aku ka muscular ke nānā ʻia mai ka ʻaoʻao. Hoʻohuli ia i kahi ʻano o ka ukana 3D. Eia kekahi, ʻo ka hoʻohana ʻana o kahi paʻa paʻa e hāʻawi i ka hoʻomohala ʻana i nā ʻōuli ikaika. I ka hala ʻana o ka manawa, ʻaʻole ʻoe e ʻike i ka ulu nui ʻana o nā kaupaona hana i nā hana kino luna āpau.
Hoʻohana ʻia kēia hana i nā ʻano haʻuki lehulehu: hoʻoikaika kino, bodybuilding, crossfit, workout, martial arts, etc. Ua loaʻa ka mahalo ʻia ma muli o kona maʻalahi ʻenehana, hiki ke komo (aia nā pae a me nā kī i kēia manawa i kēlā me kēia pā) a me ka palekana. I loko o kā mākou ʻatikala i kēia lā e nānā mākou i nā pono o kēia hoʻoikaika a pehea e hana pono ai.
ʻO nā keu pono o ka huki ʻiki paʻa
Ma muli o ka hoʻohana ʻana i kahi paʻa ʻoi aku ka liʻiliʻi, e noi ʻoe i kou mākala i hope i nā pono hou aʻe no ka ulu ʻana. ʻO nā huki nui ākea kekahi o nā hana kūpono loa no ka loaʻa ʻana o ka nui o nā mākala, akā pono ʻoe e hoʻomaopopo ʻo kona amplitude ʻaneʻane ʻelua manawa ʻoi aku ka pōkole ma mua o nā huki paʻa paʻa. ʻO nā hui puʻupuʻu nui e like me ke kua a me nā wāwae e makemake e hana paʻakikī e like me ka hiki. ʻO kēia ka mea i ʻoi loa, piha a ikaika hoʻi. Lana ka manaʻo e hoʻomanaʻo ka poʻe āpau i ka lalo o ka pae o ka barbell.
ʻAʻole pili kēia kumumanaʻo i nā huki wale nō, akā i nā neʻe huki ʻē aʻe ma ke kua, e like me ke kūlou ʻana o ka lālani a i ʻole ka pulldown luna. Mai kēlā manawa kēia manawa, e pani i kahi paʻa me kahi hāiki i kēia mau hoʻomaʻamaʻa, ʻaʻole i hoʻokau iki kou mau mākala i kahi ukana, no laila e alakaʻi i ka holomua wikiwiki.
Nā Kūʻai Kūʻai
ʻO ke kau ʻana ma ka ʻaukā kaulike ke hana i kahi ukana ʻoi loa ma ka iwi kuamoʻo. I kekahi manawa pono kēia, a piha kekahi manawa me ka weliweli nui. I ka hihia osteochondrosis, hernias i ka ʻāʻī a i ʻole lumbar spine, protrusion o ka intervertebral disc, spondylosis a i ʻole deformities o ka iwi kuamoʻo (scoliosis, lordosis, kyphosis) Hiki i kēia ke hoʻonui i nā pilikia e kū nei. E noi i kahi mea hoʻomaʻamaʻa pilikino pilikino e hana i kahi papahana hoʻoikaika kino no ʻoe. ʻOi aku ka maikaʻi, e kāhea aku i ka mea lapaʻau loea, e hāʻawi ʻo ia i nā ʻōlelo aʻoaʻo e pili ana i ka hoʻoikaika ʻana i nā mākala hope me kou maʻi.
He aha nā mākala e holo?
ʻO nā huki ma ka pā me kahi hoʻonohonoho haiki o nā lima e pili kokoke ana i ka pūʻulu o nā mākala hope.
- poepoe nui a liʻiliʻi;
- kinona-like;
- trapezoidal;
- lats a serrated.
Eia kekahi, hāʻule kahi ʻāpana o ka ukana hōʻeuʻeu ma nā biceps, nā forearms a me nā pūʻulu hope o nā mākala deltoid. Lawe ʻia ka ukana kūpaʻa e nā extensors o ka iwi kuamoʻo, nā ʻōpū o ka ʻōpū a me nā mākala gluteal, i kēia hihia hana lākou ma ke ʻano he stabilizers.
Nā ʻano hana hoʻoikaika kino
Kaukaʻi ʻia i ka paʻa, hiki iā ʻoe ke hoʻoneʻe i ke koʻikoʻi o ka amo i kekahi mau pūʻulu mākala.
Huki huki kūlike ʻokoʻa
ʻO ka huki like paʻa paʻa e ʻae iā ʻoe e noʻonoʻo pono i ka hana o ka mākala āpau o ka hope. No ka hana ʻana i kēia, pono ʻoe e pelu iki i ka iwi āpau a hoʻolōʻihi i nā neʻe, me ka ʻole o ka 15-20 cm hope loa o ka nui.
© Andrey Popov - stock.adobe.com
Inā ʻaʻohe o kāu keʻena haʻuki kahi pā kaulike i hoʻolaʻa ʻia, e hoʻohana i ka ʻaukā kaulike mai kahi mīkini poloka. E kau wale ia ma luna o ka pā a hoʻāʻo e kiʻi iā ia me ka lalo o kou umauma i ka wā huki. He mea kupaianaha ke hoʻopiha ʻana i ke koko i nā mākala hope.
ʻ .mi huki kū pololei
ʻO ka huki liʻiliʻi, kū pololei ka huki ʻana i nā moʻolelo he moʻolelo ʻokoʻa loa. Kaukaʻi nui ʻia i kāu deflection i ka iwi kuamoo. Inā ʻaʻole, a laila kokoke e hoʻokaʻawale ʻia nā ukana ma waena o nā forearms, biceps, back deltas a me trapeziums. Mai kēia mau huki, ʻaʻole paha e ʻoi aku ka nui a i ʻole ka ikaika o ka hope. Inā hana iki ʻoe i kahi hemahema, a laila huki nā mea huki me kahi paʻa ʻiʻo i kahi hana kaʻawale no ka hana ʻana i ka ʻaoʻao haʻahaʻa o ka latissimus dorsi. ʻO ka mea nui ka "hopu" i ka amplitude e ʻike mau ai ʻoe i ka hana o kou kua, ʻaʻole i kou mau lima. Kōkua nui nā kaula Carpal no kēia. He mea nui hoʻi ke kūlana o nā kuʻekuʻe - pono lākou e kaomi ʻia i nā ʻaoʻao.
ʻĀmiʻi Huli Huli Huli Pali
Akā huki-up me kahi hāiki o ka ʻaoʻao huli e hoʻoneʻe i ka ukana ma nā biceps. Maikaʻi loa kēia hoʻoikaika kino ʻana no ka hoʻomōhala ʻana iā ia. Hoʻohui ʻia me nā curl bicep a me nā hama me nā dumbbells, e alakaʻi ia i nā hopena maikaʻi.
© .shock - stock.adobe.com
ʻEnehana hoʻoikaika kino
Paipai ʻia e hana i nā huki me kahi paʻa liʻiliʻi ma ka pae ākea penei:
- Kau ma ka lāʻau a pololei loa. E like me ka press bench bench haiki, mai lawe i ka huaʻōlelo "kūiki paʻa". Aia ma ka liʻiliʻi he mamao e like me ka lōʻihi o ʻelua manamana nui ma waena o nā lima. Ke kau nei i kou mau lima i kekahi i kekahi e kau i ke koʻikoʻi nui ma kou mau lima. ʻAi ʻia kahi paʻa liʻiliʻi ma mua o nā poʻohiwi. E hoʻopaʻa pono ʻia ka paʻa, e hoʻopaʻa ana i ka lāʻau hoʻokamakama mai lalo mai me kou manamana nui. Me kahi paʻa hāmama, e ʻoi aku ka liʻiliʻi o kāu paʻa ma ka lāʻau. Inā ʻo ka paʻa kou loulou nāwaliwali, e wehe ʻoi aku kou mau manamana lima ma mua o nā wēlau hoʻonohonoho, a ʻoi aku ka luhi o kou mau lima ma mua o kāu mau lats.
- Kūlou iki i ka umauma, no laila e hoʻopili nui ka latissimus a me nā mākala ākea nui o ke kua i ka hana. Hoʻomaka e piʻi i luna, e hoʻāʻo nei e lawe pū i kou mau poʻohiwi. E mālama mau nā lima i kahi kokoke i ke kino e hiki ai, i ʻole e hele ka ukana holoʻokoʻa i nā biceps a me nā forearms. Hiki iā ʻoe ke huki i ka amplitude piha, hoʻolōʻihi i nā mākala a hoʻokū loa i ka ikaika ma lalo, a i ʻole hiki iā ʻoe ke hoʻohana i kekahi mea e like me kahi ʻano static-dynamic mode o ka hana, neʻe i kahi amplitude kaupalena ʻia a hana mau i ka latissimus dorsi. I kēlā me kēia hihia, ua hala ka pae maikaʻi o ka neʻe i ka exhalation a me ke ʻano ʻoi aku ka pahū ma mua o ka mea maikaʻi ʻole.
- E hoʻohaʻahaʻa haʻahaʻa iā ʻoe iho i lalo a hoʻopololei i kou mau lima. ʻO ka iho ʻana he ʻelua paha o ka lōʻihi o ka piʻi ʻana. I ka pae haʻahaʻa, pono ʻoe e hoʻolōʻihi no 1-2 kekona a hoʻonui pū i kou mau hope i hope. E hoʻoikaika kēia i ka pilina ma waena o ka lolo a me nā mākala, a e ʻoi aku ka waiwai o kēlā me kēia hope ma mua o ka hope.
- ʻAʻole palena ka helu o nā hoʻokokoke ʻana, akā ma ka awelika, hana ʻia he ʻekolu a ʻeono paha mau hoʻokokoke ʻana. Hana ʻia nā huki a hiki i kou hiki ke hana i nā mea hou aku ma mua o 8-10 reps i hoʻokahi ala me ka haki ʻole o ka ʻenehana. He makehewa ka hana ʻana i kahi pae repetition liʻiliʻi i ia ʻano hoʻoikaika kino, ʻo nā mākala hoʻi "like" me ka medium a me nā repetitions nui hou aʻe.
ʻO nā hui Crossfit me nā huki
Hoʻonohonoho ʻia kēia mau mea paʻakikī no ka pae holomua ʻike me ka hoʻomanawanui maikaʻi hoʻomohala maikaʻi a hoʻohana ʻia i ka hana ʻana i ka palena o ko lākou hiki. E paʻakikī lākou no nā mea hoʻomaka. Hiki i nā mea pāʻani hoʻomaka ke wehe i hoʻokahi a i ʻole ʻelua mau haʻuki mai kēlā me kēia paʻakikī a hana iā lākou i kahi wikiwiki, me ka alualu ʻole ʻana i nā moʻolelo. E kōkua kēia i kou kino no ka hana ʻoi aku ka nui.
ʻO Tess | Hana i nā kūwae he 10, 10 huki huki me kahi paʻa ʻikiʻiki, 20 mau hīnaʻi kettlebell i mua ou, a me 20 pahu paʻi. Pono ʻoe e hoʻopau i nā puni he 20 mau minuke. |
Woehlke | Hana i nā pahu paʻi 4 mai ka umauma, 5 squats mua me ka pā, 6 hopu i ka umauma, 40 huki me kahi paʻa o ka hope, 50 pahu paʻi mai ka papahele, a 60 hāpai i ke kino i kaomi. He 3 puni i ka huina. |
Kaikaina | Hana i nā loli kettlebell he ʻelua mau lima, he 100 mau pahu paʻi, 50 mau huki me ka paʻa o ka hope, 50 burpees, a me 50 hāpai kiʻekiʻe. |
Mōʻī | Holo i kahi holo 5K, 60 huki paʻa paʻa paʻa, 70 palu papahele, 80 hāpai i ka ʻōpū, 90 paʻu pa, 100 ea peʻa, a me ka holo 5K. |