10 nā hana e hoʻemi ai ka momona momona

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Ke hoʻomaʻamaʻa mākou, nānā nui mākou i ka ʻōpū, nā wāwae a me ke kino kiʻekiʻe. Kūleʻa mākou e nānā i nā lima e nānā i kahi mea kaumaha iki ma mua o ka mea i manaʻo ʻia. ʻOi loa i ka hihia o nā wahine, pili nui nā waihona momona ma nā lima. No laila, pono ʻoe e nānā i kou mau lima a i ka wā o ka hoʻomaʻamaʻa. Aia kekahi mau hana kikoʻī no ka hōʻemi ʻana i ka momona mai nā lima.

I kekahi manawa, ʻoiai ma hope o ka hana ʻana i kahi hoʻoikaika ikaika, ʻaʻole ʻoe e hoʻokō i kēlā mau lima lima kila. Hiki i nā waihona momona i nā lima ke nānā aku ke kaumaha a me ka pulumi. No laila, aia kekahi mau ala i hiki ai iā ʻoe ke kani i kou mau lima a lawe mai iā lākou i ke ʻano kūpono.

I pale i nā lima kaumaha a ʻōpuʻu, pono ʻoe e nānā i kahi a me ka hoʻolālā e puhi i nā waihona momona i nā lima. Hiki ke hoʻemi ʻia ka momona o ka lima ma o ka hui pū ʻana o ka hoʻoikaika kino a me ka papaʻai kūpono. ʻO ka hui pū ʻana o ka hoʻomaʻamaʻa cardio a me ke kūpaʻa kūpono no ka hōʻemi ʻana i ka momona o ka lima. No laila eia kekahi o nā hana lima lima maikaʻi e hoʻāʻo ke makemake ʻoe e hōʻemi i ka momona o ka lima a kani iā ​​lākou.

10 nā hana e hoʻēmi i ka momona o ka lima:

Pahu Up

ʻO kēia kahi o nā hana maikaʻi loa ʻaʻole i kia wale i kou mau lima, akā i ke kino o luna. E holo pono nā mea kū paʻa ma nā poʻohiwi, nā lima a me ka umauma.

Paʻi Triceps

He hana hoʻoikaika lima ikaika loa ia e kani ai ka hope o kou mau lima. E kau i kahi noho ma hope a pelu i lalo (90 kekelē kihi ma kou kuʻekuʻe) e hilinaʻi ana i kou mau lima ma ka noho o ke kākoʻo. Ke kūlou ʻoe i lalo i ka papahele e kū pololei nā wāwae. Huki i luna a i lalo e like me kaomi i luna. E holo kēia hana ma nā mākala lima e hoʻolōʻihi ma muli o ka huki.

Hale Paʻi Triceps

Kū pololei a paʻa i nā dumbbells ma nā lima ʻelua. E hāpai i nā lima ma kahi o 3 to5 lbs ma luna o kou poʻo a kūlou iā lākou i hope a pau i hope o kou poʻo. E hoʻi mālie i kahi kūlana maʻamau ma hope o 10 kekona a hana hou iā 10 mau manawa.

Kāwili Biceps

Kuhi kēia hana lima i nā waihona momona a hoʻohālikelike iā lākou me ka maikaʻi. Pono ʻoe e kū pololei a paʻa i nā dumbbells i nā poho lima. Kulou a hiki i nā kuʻekuʻe, paʻa a laila hoʻomaha. Hana hou.

Hāpai ʻo Diagonal

ʻOiai ʻo kou poʻohiwi e kōkua i ke kani o ke kino kiʻekiʻe a hoʻohālikelike iā lākou. No nā lima lahilahi a me ke kani, pono ʻoe e hana ma ka umauma a me nā poʻohiwi. E hoʻāʻo i kēia hana e hoʻemi i ka momona o ka lima a me ka poʻohiwi.

ʻO Triceps Kickback

Hana kēia hana lima i nā waihona momona i hōʻiliʻili ʻia ma ka hope o nā lima. Kulou i mua a kau i kou lima hema ma kahi noho. E hoʻopaʻa i kahi dumbbell ma ka lima ʻākau a hāpai iā ia i 90 kekona i kou mau kuʻe lima. Huki i nā dumbbells i hope a i lalo.

Kūlou ʻo Dumbbell Over Fly Reverse

Hoʻonani kēia hana i kou mau lima, nā poʻohiwi a me ke kua. Kū pololei a moe paha ma ke kinipōpō hīnaʻi, a hohola i kou mau wāwae i ka laulā o ka poʻohiwi. Kulou i mua e hana i kou kino i aneane like me ka papahele. E hoʻopaʻa i nā dumbbells i kēlā me kēia lima a hohola ākea iā lākou e like me ʻoe e lele ana.

Papa Hoʻoneʻe

He hana maʻalahi ia e kani ai nā lima a hoʻēmi i ka momona mai ka ʻāina. E komo i kahi papa a hoʻoneʻe i kou mau lima me ke kino i mua i hoʻokahi.

Lalani Kūpono

Hana kēia hana lima ma luna o hope, nā poʻohiwi a me nā biceps. Kū pololei a kaulike i kou kaumaha o ke kino i nā wāwae i kahi ākea iki. I kēia manawa e hoʻopaʻa i nā dumbbells ma kēlā me kēia lima a lawe mai iā lākou a hiki i ka pae o ka poʻohiwi. E hoʻohaʻahaʻa a hana hou.

Pākuʻi umauma ma ke kinipōpō

Hoʻokumu kēia hana lima i ka triceps, nā poʻohiwi, ka umauma, nā mākia nui, nā glute a me nā wāwae. Moe i ka kinipōpō me nā maka e kū pono ana i ka paia a kākoʻo ʻia kou kino haʻahaʻa e nā wāwae i ka papahele. I kēia kūlana alahaka, kūlou kou mau kuʻekuʻe, lawe i nā kaupaona i kou umauma. Huki i luna a hoʻomaha. Hana hou.

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