ʻO ka paʻa ʻana i ke kihi ma luna o nā apo (L-noho ma nā apo) he hana kūpaʻa ia no ka hoʻomohala ʻana i nā mākala o ka kaomi a me ke kua. Aia ia i ka mālama ʻana i nā wāwae pololei i hāpai ʻia i mua ou i kahi kihi ʻākau, ke kau ka mea haʻuki ma ke kiko kū ʻo ka amplitude o nā huki i nā apo. ʻOi aku ka paʻakikī o ka mana o ka huina ma luna o nā apo ma mua o ka paʻa ʻana o ke kihi i ke kaulike ma ka ʻaukā, ʻoiai ke kaulike ʻia nā hang ma nā apo, ʻoi aku ka pili o nā biceps a me nā forearms i ka hana. No laila, ʻo ka hoʻopaʻa ʻana i ke kihi ma luna o nā apo he hana maikaʻi loa ʻaʻole wale no nā mākala o ka ʻōpū, akā no ka hoʻonui ʻana i ka ikaika o ka paʻa, a hoʻoikaika pū kekahi ia i nā ligiga kuʻekuʻe a me nā ʻāʻī maikaʻi.
ʻO nā pūʻulu mākia hana nui nā mākala o kausususususus, latissimus dorsi, nā delta hope, biceps a me nā forearms.
ʻEnehana hoʻoikaika kino
ʻO ka ʻenehana hoʻoikaika i kēia neʻe ʻana algorithm:
- E kau i nā apo e hoʻohana ana i ka paʻa mau a hohonu paha. E hoʻomanaʻo he lōʻihi loa ke ala a pono mākou i kahi paʻa paʻa. E hoʻohana i ka magnesia no ka liʻiliʻi o ka paheʻe ma nā apo.
- Hana i kahi huki huki piha a paʻa i ka piko, e ʻaelike paʻa ana i nā mākala i kou kua a me nā lima.
© Yakobchuk Olena - stock.adobe.com
- E hoʻokiʻekiʻe i kou mau wāwae i mua ou e hana lākou i kahi huina kūpono me kou kino, a hoʻolōʻihi i kēia kūlana. E hoʻāʻo ʻaʻole e kūlou iā lākou no ka lōʻihi e hiki ai - ma kēia ala e loaʻa ai iā ʻoe ka pōmaikaʻi hou aʻe mai kēia hoʻoikaika ʻana, no ka mea e ʻoi aku ka ikaika o ka muscle rectus abdominis.
© Yakobchuk Olena - stock.adobe.com
- E lawe i kou mau wāwae i lalo a lele i ke apo.
Nā mea hana hoʻomaʻamaʻa
Inā hoʻoholo ʻoe e hoʻokomo i ke kihi i nā apo i kāu papahana hoʻomaʻamaʻa, a laila e pono nā complexes ma lalo iā ʻoe.
