Nā Pōmaikaʻi o Dips

Nā Inoa MaikaʻI Loa No Nā Keiki

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

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ʻOiai ke nānā aku nā dips i kahi hana maʻalahi, hiki iā lākou ke ʻaʻa i kāu ʻōnaehana holoʻokoʻa. He hana hoʻokaʻawale maikaʻi lākou e hoʻolālā i kāu triceps a hāʻawi i kahi kūpono i kou mau lima.

E heluhelu pū kekahi: Nā Pōmaikaʻi olakino ʻike ʻole ʻia o Rasam

Hiki iā lākou ke hana ma nā wahi like e like me nā paomi. Hiki iā ʻoe ke hoʻohana i kahi noho ma ka home e hana i nā dips a i ʻole hiki iā ʻoe ke hoʻohana i kahi mīkini i ka hale hoʻoikaika kino. Nānā ka hapa nui o mākou i nā kūpenu akā ʻaʻole hiki ke hoʻowahāwahā ʻia i ko lākou mau pono.

Pehea e hana ai: ʻO ka manaʻo holoʻokoʻa e hoʻoneʻe i kou kino i luna a i lalo e hoʻohana ana i nā mākala o kou lima i mea e loaʻa ai i kāu triceps ka luʻi. E kau i kou mau lima i kahi noho a i ʻole ka lāʻau ʻē aʻe.

Kulou iki me ka neʻe ʻole o kou mau wāwae a hāpai hou i kou kino i kahi liʻiliʻi. E hana hou i kēia i kekahi manawa i ka nānā ʻana i kāu triceps. Hiki iā ʻoe ke hana i kēia hoʻomaʻamaʻa ma nā ʻanuʻu hoʻi ma ke kau ʻana i kou mau lima ma kahi ʻanuʻu a kau i kou mau wāwae ma kahi ʻanuʻu ʻē aʻe. Eia naʻe, e hana pono e pale i ka hōʻeha.

E heluhelu pū kekahi: ʻO kahi yoga kahi e hoʻōla ai i nā hui he nui

Akahele: ʻAʻole pono ka poʻe me nā ʻeha o ke kino a i ʻole nā ​​pilikia hope i ka hoʻāʻo ʻana i kēia hana me ke nīnau ʻole aku i ke kauka. Hiki i nā poʻe ʻē aʻe ke hoʻāʻo i kēia hana akā ma lalo wale nō o ka kaʻi a ke kauka.

Pōmaikaʻi # 1

Pili kēia hana i ka mālama ʻana i kou mau lima a me kou mau wāwae a neʻe i ke koena o ke kino e kau ana i ka ukana ma kāu triceps. No laila, ʻo ia kahi hana kino kiʻekiʻe loa e hoʻokūkū i kou mau mākala ma kēlā wahi.

Pōmaikaʻi # 2

Hiki i kēia hoʻolālā ke kūkulu i ka nui ma luna o kou kino kiʻekiʻe. Ke komo nei kēia neʻe i nā mākala o luna o ke kino, paʻakikī lākou a ulu wikiwiki.

lehelehe ʻulaʻula pehea e loaʻa ai

Pōmaikaʻi # 3

ʻOi aku ka maikaʻi o kēia hoʻoikaika ʻana ma mua o kahi pushup i kou wā e hāpai ai i ka kaumaha o kou kino holoʻokoʻa ke hana ʻana i ka hou.

Pōmaikaʻi # 4

E hoʻomāhuahua iki ʻoe i kou ikaika i kou mau lima ke hana nui lākou i ka neʻe ʻana i kou kino i ka hana ʻana i ka wai. E ulu ikaika kou mau lima a me kou umauma inā hana mau ʻoe i ka wai.

Pōmaikaʻi # 5

ʻO ka poʻe hoihoi i ka hoʻomohala ʻana i kahi kino ʻano V ʻaʻole pono e nānā ʻole i nā wai. Ke hana nei kēia hana ke hoʻohana mau ʻia me ka hoʻohana ʻana i nā pā ākea, kōkua i ke kūkulu ʻana i kahi kino kiʻekiʻe ma ke ʻano V.

Pōmaikaʻi # 6

ʻAʻole hoʻopili kēia hana i kāu triceps, akā hoʻopiʻi ia i kou poʻohiwi, lalo, ka umauma a me nā forearms.

Pōmaikaʻi # 7

Hāʻawi pū kēia hana iā ʻoe e ʻaʻa iā ʻoe iho ma ka hoʻāʻo ʻana i nā mea hou aʻe. Hiki ke kōkua i ka hoʻonui ākea ʻana i nā paʻa.

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