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ʻ .lelo aʻoaʻo hoʻoikaika kino

hamburger

lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

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Home > ʻ Tipslelo aʻoaʻo no nā Wahine > ʻ Tiplelo Aʻoaʻo wikiwiki: Pono i nā ʻōpū ʻōpū pono ʻole i nā wahine

ʻ Tiplelo Aʻoaʻo wikiwiki: Pono i nā ʻōpū ʻōpū pono ʻole i nā wahine

Inā loaʻa i kāu pahuhopu kahi pūhaka lahilahi, e ʻike i kekahi mau hana e pono ke hōʻalo ʻia i ka hoʻomaʻamaʻa ʻana i kou ʻōpū a ʻike i kahi hana kūpono e hoʻomaikaʻi ai i ka estetika o kou ʻōpū.

hoʻoikaika kino-pono-e hōʻalo ʻia e nā wahine

ʻIke mākou ʻo kekahi o nā hopohopo nui o nā wahine me ko lākou kinona e pili ana i kā lākou aho ʻōpū (maikaʻi, kāne pū kekahi). ʻO kēia kahi pūʻulu puʻupuʻu i mahalo nui ʻia i kēia mau lā a ʻo ka loaʻa ʻana iā lākou i ke ʻano maikaʻi i lilo ai i mea pono.

ʻO kēia no ka mea, ma ka moʻomeheu, ʻae ʻia kahi kāne me kahi "ʻōpū" hou aʻe, akā ʻo ka wahine me ka "ʻōpū pia" maikaʻi maikaʻi ʻaʻole hiki ke ʻae ʻia.

Eia nō naʻe, ke hōʻike nei i kahi hopena i ke kino o ke kanaka, mau nō ke kuhi hewa e pili ana i ke aʻo ʻana o ka ʻōpū, ke kumu pinepine e hoʻomohala kūpono ʻole ʻia i ka hiʻohiʻona a i ʻole ʻokoʻa mai nā aesthetics maikaʻi a me nā hana.

Ma waena o kēia mau manaʻo a hewa hooko o nā hoʻolālā, hiki iā mākou ke ʻike i nā mea e hōʻino ai i ka laina ʻōpū wahine a he mamao loa ia mai ka poʻe e makemake maoli i ka "pūhaka pīhili".

No laila, i kēia ʻatikala e ʻōlelo mākou ma ENā ʻōpū ʻōpū a nā wahine e hala i kahi mamao loa…

E hele mai?

ʻO ka anatomy o ka ʻōpū

Ma mua o ka hoʻomaopopo ʻana no ke aha e hana ʻole ai i kekahi neʻe ʻana o ka ʻōpū, pono mākou e hoʻomaopopo mua i kahi mea hou aʻe e pili ana i ka anatomy āpau o ka ʻōpū, a me nā mākala nui a me nā hana.

Aia i waena o nā mākala mua a me nā ʻaoʻao i waho nā:

  • ʻO ka Abdominal Rectus: Aia i loko o ka hapa nui o ka ʻōpū, ʻo nā hana nui o ka rectus abdominis ka hoʻonui ʻia o ke kaomi intra-ʻōpū, ka pelvic retroversion a me ka flexion kumu o 30º.
  • ʻO ka oblique o waho o ka ʻōpū: Aia ma waena o nā iwi ʻaoʻao hope a me ka laina pubic, ʻo kāna mau hana nui he contraction unilateral, e hoʻohuli hoʻohuli i ka ʻōpū i ka thorax a me ka hoʻoliʻiliʻi bilateral e hāpai ana i ka hoʻonui ʻia o ka intra-ʻōpū a me ka flexion trunk.
  • ʻO ka oblique o loko o ka ʻōpū: Aia ma hope i ka rectus abdominis a ma ka ʻaoʻao o loko o nā mākala, like kāna mau hana me ka ʻōpū oblique waho, akā hoʻohuli i ka umauma i ka ʻaoʻao like.
  • ʻO ka pyramid o ka ʻōpū: Aia ma ka hopena o ka laina ʻōpū, kokoke i ka pubis, hoʻopaʻa ia i ka linea alba.
  • ʻO ka Transverse o ka ʻōpū: Aia ma waena o nā cartilages kumu kūʻai hope loa he 8 a me ka piko iliac, ʻo kāna mau hana nui e hoʻonui i ka puʻuwai intra-ʻōpū a e hoʻokūpaʻa hoʻi i ka iwi i ka lumbar.

E like me kā mākou e ʻike ai, he nui nā hana o ka ʻōpū o ka ʻōpū ma mua o ka neʻe ʻana, e like me ke kaomi o ka ʻōpū, no ka laʻana.

No laila, ʻoiai lākou i loko o ka māhele nui (kikowaena o ke kino), he mau hana nui loa kā lākou e pili ana i ka mālama ʻana i ke kūlana, i waena o nā mea ʻē aʻe.

Eia nō naʻe, ʻaʻole pono ko mākou nānā i ka hana o kēia mau mākala, akā ʻo ko lākou hopena i ko lākou helehelena, ʻeā? A laila ... e hele kāua i mua!

He pūhaka wiwi kāu pahuhopu? Pakele mai nā hoʻoikaika kino no nā ʻaoʻao o ka ʻōpū!

ʻO kēlā me kēia hoʻoikaika kūpaʻa me nā kaupaona i nā stimulus hypertrophic, ʻoi aku kekahi a me nā mea ʻē aʻe i emi. Eia nō naʻe, pono mākou e hoʻomaopopo i ka ʻoiaʻiʻo o hypertrophy a me hyperplasia ponoʻī ma muli o ka hoʻomaʻamaʻa wale nō, akā i ka papaʻai a me nā loina i hoʻohana mau ʻia.

Kū kēia i loko o ke kino holoʻokoʻa, ʻo ia hoʻi, ʻaʻole hiki i ka hypertrophy kahi ʻāpana o ke kino, keu hoʻi inā ʻoe e ʻimi nei i kahi hui kino kūlike. No laila inā e loaʻa ana iā ʻoe ka nui o nā mākala, e hypertrophy i nāʻiʻo āpau, E PILI ANA I nā MUSCLES ABDOMINAL. Akā he aha ka hewa o kēlā?

Inā mākou e noʻonoʻo paʻakikī, ʻaʻohe mea, ʻoiai he hana kūlohelohe kēia. Akā inā mākou e ʻike i ka hoʻonui ʻana o nā mākala ma hope o ka ʻōpū i ka nui, a laila hiki iā mākou ke noʻonoʻo e hoʻonui pū ka nui o ka pūhaka a ʻaʻole hoʻi e emi.

No laila, makemake ʻoe e wehewehe i nā mākala, ʻae, akā me ka pūhaka ākea, e holo ana mai kahi pahuhopu āu e makemake ai.

Ma ka laulā, inā he pūhaka liʻiliʻi kāu pahuhopu, pono ʻoe e hōʻalo i nā hoʻoikaika kino i kikoʻī ʻia paha i nā ʻaoʻao pili o ka ʻōpū, ʻo ia hoʻi nā oblique

Eia kekahi, ua ʻohi nui ʻia nā oblique i nā neʻe pūhui e like me ka squat manuahi a o ko make-make (Kaulana ʻia ʻo ia kekahi o nā hana maikaʻi loa no ka ʻōpū, ʻano ʻē!).

ʻO kekahi o nā hana e pono ke hōʻalo ʻia

ʻO ke kamaʻilio e pili ana i ka hōʻalo ʻana i kahi hoʻoikaika kino ʻaʻole ia e lawe iā ia i waho o kāu hana maʻamau, akā ke hana nei me ka liʻiliʻi a me ka sporadically. I waena o lākou, hiki iā mākou ke ʻōlelo:

  • ʻO ka abs oblique ma nā papa a i ʻole ka papahele;
  • ʻO ka abs oblique unilateral ma ka pulley;
  • Kiʻekiʻena wāwae kiʻekiʻe ma kahi ʻaoʻao; a
  • Hoʻohuli kumu kumu.

Hiki i kēia mau neʻe ke hoʻonui i kahi mea hoʻonāukiuki nui i ka ʻāina, e hoʻoulu ana i ka nui o ka nui e disproportionate.

He mea nui e hoʻokākala, ʻoiai ʻoe e hōʻalo iā lākou, ʻaʻole pono ʻoe e hemo loa iā lākou mai kāu hana maʻamau, ma hope o nā mea āpau, e kōkua lākou i ka hoʻoikaika ʻana i kēia mau mākala a me ke kaulike a me ka kaohi o ke kino.

Koho no nā hana i hiki ke kiʻi kikoʻī i ka rectus abdominis, e like me: ka ʻōpū i ka plank, ka ʻōpū me ke kaula ma ka pulley, ka ʻōpū i nā mīkini, ai i kekahi.

E hoʻohana i kēia mau mea ʻē aʻe (nā mea i haʻi ʻia e hōʻalo ai) ma ke ʻano he kākoʻo wale nō a i ka hopena, maikaʻi?

Manaʻo o ka hoʻomaʻamaʻa ʻōpū wahine

Hiki ke hana i kēia hoʻomaʻamaʻa 2X i kēlā me kēia pule, ma ka hopena o ka hoʻomaʻamaʻa kaumaha.

  1. ʻO Abdominal ma ka pulley me nā kaula kukuli - 5X20
  2. Supserset me: Hoʻokiʻoki hāpai wāwae - 5X25
  3. Superset me: Mokulele ʻEleʻele - 5X30 kekona
  4. ʻO Lumberjack Oblique Abdominal (ke kumu o ka hoʻohuli ʻana ma ka pulley) - 3X25 (no kēlā me kēia ʻaoʻao) [e hana i ka hoʻoikaika kino i ka unilaterally]

E hoʻomaha ma waena o nā setona o 30 kekona.

Eia naʻe,

Makemake nui ʻia nā ʻōpū a ʻo ia ke kumu e hoʻomaʻamaʻa nui ʻia. Eia nō naʻe, hiki i ke aʻo hewa ʻana ke alakaʻi i nā hemahema i hiki ke hōʻeha i kou helehelena a me ke kūlike o ke kino.

No laila, he mea nui ke koho ʻana o nā hoʻoikaika ʻana nāu e hoʻohui i kāu mau hopena.

Hoʻomaʻamaʻa maikaʻi!

Ua makemake ʻoe i ka ʻike? Kaomi ma nā Hōkū ma lalo a haʻi iā mākou, mai ka 1 a i ka 5, he aha kāu papa no kēia ʻike!

Pane pālākiō: 4.7
Huina Koho: 43

ʻ Tiplelo Aʻoaʻo wikiwiki: Pono i nā ʻōpū ʻōpū pono ʻole i nā wahine

Nā ʻatikala pili

Nā Pākuʻi Promotional

Loaʻa nā ʻatikala hou aʻe

lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

Nā Nūhou 2


  1. Lee 'ōleloʻo ia:

    ʻAe, e hoʻomaʻamaʻa wau, manaʻo wau he nani ia, ulu maikaʻi i nā wahine

  2. wāwae aku 'ōleloʻo ia:

    ʻ tipslelo aʻoaʻo maikaʻi loa!

Hoʻouka i nā loiloi hou aʻe

E waiho i kāu manaʻo!