ʻO ka Handstand Ring Push-Up kahi koho paomi kū paʻa paʻa lima no nā poʻe ʻaleʻale mākaukau a hoʻomaʻamaʻa maikaʻi. Kūpilikiʻi ia i ke kū ʻana ma luna o nā apo i luna i ka paia, ʻoi aku ka paʻakikī o ka mea ʻaʻa e mālama i ke kaulike a mālama i ke kaulike. Eia naʻe, hāʻawi wale kēia hana i ka hoʻomohala ʻana o kēia mākau ma muli o ke komo ʻana i ka hana o nā mākala paʻa liʻiliʻi, a aneane hiki ʻole ke "kuʻi" i ka hana ʻana i nā hana maʻamau, no ka laʻana, ke hana nei i nā push-up i kahi paʻa lima. Hoʻohui, hāʻule ka hapa nui o ka ukana ma luna o nā triceps a me nā pāheʻe mua.
ʻEnehana hoʻoikaika kino
Hoʻonui kēia hana i ka intraocular a me ka intracranial pressure, no laila, ʻaʻole pono e hana ʻia e ka poʻe cont conticated i ka hana kino e hoʻonui ai i ke kaomi.
ʻO ke ʻano no ka hana ʻana i nā pahu kuʻi i luna o nā apo i luna o lalo e like me kēia:
- E kau i nā apo i kekahi mau kenimika mai ka paia, e pili ana i ka laulā o ka poʻohiwi. Hiki iā ʻoe ke hoʻokuʻi iā lākou i kekahi i kekahi a i ʻole e wehewehe iki ana iā ʻoe. Hoʻopili paʻa iā lākou me kou mau poho lima, statically tense your triceps and push with kou mau wāwae i luna, e kū ana i kahi kuʻina lima kuʻekuʻe wāwae me kou kuʻekuʻe wāwae a i ʻole paia.
- Hoʻomaka e iho i lalo me ka hanu ʻana. I mea e pale ʻole ai i nā apo i ka manawa komo ʻole nui, e hoʻāʻo e pahu iā lākou i lalo i lalo me kou ikaika āpau. E hohola iki i kou kuʻe lima i nā ʻaoʻao, mai ʻae iā lākou e neʻe i kekahi i kekahi. Lalo a hiki i ka 3-5 cm i waiho ʻia mai ke poʻo a ka papahele.
- Me ka hoʻomaha ʻole ʻana ma lalo, e hoʻāʻo e pahu i luna, me ka hoʻohana ʻana i kāu mana pahū. Mai poina e nānā i ke kūlana o nā apo, kaomi iā lākou i ka paʻakikī i hiki i ka papahele. Hana i ka piha piha me kou kuʻe lima i hoʻonui ʻia.
Nā pākuʻi Crossfit me nā pahu paʻi
Inā ʻaʻole hiki iā ʻoe ke hana pono i kēia hoʻolālā i ke kūlana kū ma ke apo, a laila ma loko o ke kiʻina o kēia mau ʻano hana no ka hoʻomaʻamaʻa crossfit, hiki iā ʻoe ke hoʻomaʻalahi i kāu hana a hoʻololi iā ia me nā pahu kuʻuna maʻamau i kahi lima.
| ʻO Megan | Hana i nā pahu pahu he 10 i kahi paʻa ma nā apo a he 10 e hele aʻe ma ka paia. 5 wale nō puni. |
| Jennifer | Hana i nā lele lele pahu he 15, 10 mau burpees, 20 dip bar, a me 5 dips racks dips. He 3 puni i ka huina. |
| Makau | Hana i nā pahu pahu he 12, 10 deadlift, 10 lele lele, a me 10 mau lū hoʻoweliweli. He 3 puni i ka huina. |
