6 mau ala e kūkulu ai i nā biceps nui ma 2 mau pule wale nō

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No kekahi kāne, kāna mau biceps ke paipai ʻia e ʻōlelo nui loa i ke kiʻekiʻe o ke olakino āna e kaena ai. ʻO ka Scrawny mau lima kahi e hoʻopau pono ʻia, kahi mea āpau, ʻo ka liʻiliʻi o nā wahine, e ʻae like. ʻO wai ka makemake ʻole e kūkulu, ʻāhae a pauma i nā bicep? Kani e like me kahi mea hoihoi loa, keu hoʻi inā e holoi ʻia nā wahine ma kahi kokoke mai ko lākou mau wāwae. Pane kēia ʻatikala i nā nīnau maʻamau loa- 'pehea e kūkulu ai i nā biceps nui', 'pehea e kiʻi ai i nā biceps pumped' a me 'pehea e loaʻa ai nā biceps ʻokiʻoki'.

Nā ala e hoʻokuʻu wikiwiki ai i nā kāne

ʻIke paha ʻoe hiki ke kūkulu i nā biceps ʻoi aku i loko o ʻelua mau pule wale nō? Kupanaha paha ia, ʻeā? A laila, e heluhelu a hiki i kēia manawa hiki ke hana ʻia ..

Hoʻomaʻamaʻa kaapuni no ke kino o luna

Pono e hana i kēia ma kahi o 2 mau lā i ka pule inā makemake ʻoe e kūkulu i nā biceps nui aʻe. ʻO ka hoʻomaʻamaʻa kaapuni ka hana ma ka umauma, hoʻi a me nā poʻohiwi. No nā hana āpau e pili ana i kēia mau ʻekolu o ke kino kiʻekiʻe, komo i kou mau lima i ke pāʻani. Inā makemake ʻoe e lilo i kahi nui, ʻo kahi liʻiliʻi o ka cardio e ukali ʻia e ka hoʻomaʻamaʻa kaapuni e kōkua i ka ulu ʻana o nā mākala ma nā wahi ʻē aʻe a ʻo ka pauma ʻana i kou mau lima.

Hoʻokahi lā kikoʻī no nā mea kaua

Mālama i hoʻokahi lā o ka pule no kou mau lima wale nō. He mea nui ʻaʻole i mua a lanakila ʻia kēia lā e ka hoʻomaʻamaʻa kaapuni. Inā kūleʻa koke kou mau lima lima a i ʻole ma mua e hoʻomaʻamaʻa kaapuni, aia nā manawa o ka ʻāʻī puʻupuʻu me ka momona momona. No laila, makemake e kiʻi i nā biceps pump, e hoʻomanaʻo i kēia kuhi koʻikoʻi.

E ʻike i nā hoʻoikaika kino e kūpono iā ʻoe

ʻ differentlylelo ʻokoʻa ke kino o nā kānaka āpau, no ka mea, ʻokoʻa ke ʻano o ka fiber i nā mākala a me nā lōʻihi ʻokoʻa ʻokoʻa. Koho i nā hoʻoikaika kino e kūpono loa nāu. E nīnau i kahi mea aʻo i mea e ʻike hou aku ai. Mai kuhi hewa i ka hana lima wale ʻana e hāʻawi i nā biceps nui aʻe.

Hoʻomaʻamaʻa Forearms, Ke hāpai nei me nā hana ʻē aʻe

E kia i kāu forearms i kēlā me kēia lā ʻekolu. Hiki iā ʻoe ke hana i nā hoʻolālā forearm me nā hana ʻē aʻe. Ma waho aʻe, e hoʻomau me nā hana ʻē aʻe e hana i kou umauma, nā wāwae, hoʻi a me nā poʻohiwi i nā lā ʻaʻole ʻoe e hana i ka hoʻomaʻamaʻa kaapuni a me nā hana lima.

Cardio i mea e ʻoki ai i kēlā mau calory pono ʻole

Aia kekahi mea nui āu e hoʻomaopopo ai inā makemake ʻoe e paipū i nā biceps- e kia i ka wīwī inā ʻaʻole ʻoe. Kōkua ʻo Cardio i kahi ʻoi aku nui- ka nānā ʻana i ka wīwī i ka nānā ʻia ʻana o kāu biceps a nui. I nā lā āu e hoʻolaʻa ai no ka hoʻomaʻamaʻa kaapuni, e nānā pū i ka cardio. Ke hana nei i ka cardio 3 mau lā o ka pule me abs hiki ke hoʻonui i nā hopena maikaʻi.

E hoʻohana i nā kaupaona kaumaha

ʻO kahi kihi nui e kūkulu i nā biceps ʻoi aku ka hāpai i nā kaupaona kaumaha, a me ka holomua. Hana i nā ʻano ʻokoʻa i mea e hoʻonui ai i nā hopena.

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