Kiola ʻia ke kinipōpō lāʻau lapaʻau i ka pahuhopu: ʻenehana * ʻO Crossfit

Nā hana Crossfit

8K 0 01/25/2017 (hoʻoponopono hou: 04/21/2019)

ʻO ka Ball Ball kahi hana hoʻoikaika i hōʻaiʻē ʻia mai ka mokomoko a hoʻohana ʻānō i CrossFit.

He aha nā mākala e pili ana i ka hana a he aha ka mea a kēia hoʻoikaika kino e hāʻawi ai?

I ke kaʻina o ka hana ʻana i ke kinipōpō lāʻau hoʻolei i ka pahu hopu, nā pūʻali mākia nui loa no ka hana ʻana i ke koa koa - nā mākala o nā wāwae, nā delta o mua, nā mākala pectoral, nā tricep, nā mākala intercostal, nā oblique a me nā mākala o ka ʻōpū.

ʻO ka hoʻokō maʻamau o ka hoʻolālā i hōʻike ʻia e ʻae iā ʻoe e hoʻohui i ka hana o nā mākala e pili ana i ka hoʻoikaika kino i loaʻa i kāu kuʻi pololei me kou lima i ka ʻoi loa o ka pololei, ka ʻoi a me ka ikaika. Hoʻohui, ma muli o ka hui pū ʻana o nā pūʻulu ʻeleu i ka neʻe ʻana i hoʻokahi manawa, i kahi kaila ikaika, puhi ʻoe i ka nui o nā calorie i kēlā me kēia anakahi o ka manawa. Inā ʻo kāu pahuhopu e lilo i kaupaona, no ʻoe kēia hana, me ke koena o ke koena kalori, hiki iā ʻoe ke kūkulu i ka nui o nā mākala o nā lima a me ka umauma, e loaʻa ana nā mākala hana kūpono.

ʻEnehana hoʻoikaika kino

Kū mākou i ka ʻaoʻao o ka paia ikaika a i ʻole kahi pāʻina i lako pono me kahi pahuhopu. ʻO ka wāwae ka laulā poʻohiwi, ua huli iki nā kuli i nā ʻaoʻao, kuhikuhi nā manamana wāwae i ke ala like me nā kuli. Paʻa nā lima i kahi kinipōpō lāʻau i mua o ka umauma i kaomi ʻia nā poʻohiwi i ke kino, hoʻopā ka pōpō i ka pahu i ka māhele plexus lā. ʻO ka mea aʻe, hana mākou i nā squats - noho mākou i lalo e like me ka hiki, kūlou i ko mākou mau kuli i kahi kihi o ʻoi aku ma mua o 90 kekelē, ʻoiai e hoʻāʻo nei e noho i lalo o ka kaohi, mālama i ka haunaele i nā mākala o ka wāwae. No laila, hōʻiliʻili mākou i ka ikehu kinetic i ka lālā haʻahaʻa.

Kū aʻe mākou mai ka squat ma muli o ka hoʻonui mana o nā kuli a me nā hui pūhaka, i ka manawa like mākou e pahu aku ai i ka pōpō mai ka umauma, hoʻolei iā ia i ka paia ma luna o ka pae o ka maka.

Kūleʻa ka pōpō lāʻau i ka paia, hopu iā ia me ko mākou mau lima ʻoiai e kulou ana nā kuʻekuʻe, cushion i ka hopena i nā hono kuʻekuʻe, a hoʻihoʻi iā mākou iho i ke kūlana squat.

ʻO ka ʻoiaʻiʻo, ʻo ka hoʻoikaika kino i wehewehe ʻia he ʻano like ʻole o nā thrusters, ma kahi o nā kaupaona, nā barbel a i ʻole nā dumbbells, hoʻohana ʻia kahi pōpō kaupaona.