Kahi alakaʻi i kēlā me kēia ʻanuʻu e alakaʻi iā Superman Push-Ups

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

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

I loko wale nō

• 6 hola i hala Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha
• 
• 7 hola i hala Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi!
• 9 hola i hala Ugadi And Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Suits
• 12 mau hola i hala ʻO Horoscope i kēlā me kēia lā: 13 ʻApelila 2021

Mai Miss

• Nūhou Ua makaʻu ʻekolu mau lawaiʻa i ka make ma ke kū ʻana o ka moku me ka moku ma waho o Mangaluru
• Pāʻani Ua huki ʻo Medvedev mai Monte Carlo Masters ma hope o ka hoʻāʻo maikaʻi coronavirus
• Nā Kaʻa Uila Hoʻomaka ʻia ʻo Kabira Mobility Hermes 75 Hoʻolaha Kūʻai Kūʻai Kūlana kiʻekiʻe ma India
• Nā kiʻi ʻoniʻoni Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan a me nā hōkū ʻē aʻe i hoʻouna aku i nā makemake i kā lākou mea makemake.
• Waiwai ʻAʻole hina nui ke kumukūʻai gula no kahi NBFC, pono e makaʻala nā panakō
• ʻEnehana ʻO nā kuleana AGR a me nā mea kūʻai aku hou o Spectrum e hiki ai ke hoʻopili i ka ʻāpana Telecom
• Hoʻonaʻauao ʻO ka hopena hope loa o ka mākaʻi ʻo CSBC Bihar 2021 i haʻi ʻia
• Huakaʻi 10 Mau Wahi Loa e Kipa Ma Maharashtra I ʻApelila

He manu anei? He mokulele paha ia? ʻAʻole, ʻo ia ka Superman Pushup.

nā kiʻiʻoniʻoni hana maikaʻi loa ma Amazon prime

A he kakaikahi loa nā neʻe kaumaha o ke kino e like me ka Superman Pushup, kahi e lele ai i kahi manawa-e like me ke kāne kila. Ma waho o ka mea i makemake nui ʻia ma ka pāpili kaiapili, ʻo kēia ʻano like ʻole o ka pushup kekahi o nā mea paʻakikī loa e hoʻokō.

ʻIke paha ʻoe i kāu mea e loaʻa ai iā ʻoe iho i ka manawa āu i haku ai i ka Superman Pushup?

ʻĀ, loaʻa nā hopena o kēia hana plyometric ma mua o ka hoʻoweliweli wale i kāu mau hoaaloha. Ma ke aʻo ʻana a me ka hana haipule ʻana, hāʻawi ʻoe iā ʻoe iho i ka nui o ke kino o luna a me ka ikaika, ʻano like me ka Man of Steel iā ia iho.

Koi kēia hana i nā mākala o kou kino luna a me lalo e hana pū me ka mea nui, e hoʻomaka i ka 'liftoff', a ʻo ka hopena, hopena nui i kou kino holoʻokoʻa. I ka manawa āu e haku ai i ka hana ʻana, ʻike ʻoe i kahi kaohi koʻikoʻi ma luna o kou mau mākala.

Pehea e hoʻomākaukau ai

Aia kekahi mau prerequisite e haku i ka Superman Pushups hemolele. A hoʻomaka ia i ke kūkulu ʻana i nā mākala waena waena ikaika i hope e kōkua iā ʻoe e hoʻokiʻekiʻe i kou mau lima.

E hoʻohana i nā lālani dumbbell e kūkulu i ka ikaika āu e pono ai i ka huki ʻana i kou lima i hope. E hoʻomaʻamaʻa i kāu mau glute me 3 set o 10 mau alahaka glute. Kōkua ia iā ʻoe e hoʻokiʻekiʻe i kou mau wāwae i ka wā o ka lele. Eia kahi alakaʻi i kēlā me kēia lā e hoʻokō i kēia mau mea āpau.

WEEK ONE - ʻO kēia kou pule o ke aʻo ʻana i nā pushups paʻi. Ma ka piko o kāu pahu kuʻi maʻamau, e kīkiʻi wale i kou mau lima mai ka papahele a paʻi pū lākou. A laila iho i lalo.

Nā lā 1: 5 set o 6

Nā lā 2: 5 set o 6

Nā lā 3: 5 set o 8

Lā 4: I ka hā o ka lā, moe wale ʻoe ma kou ʻōpū, hoʻolōʻihi ʻia nā lima i mua. E hāpai wale i kou mau wāwae a me kou mau lima, e hoʻolōʻihi iā lākou i ka hiki. Hoʻokahi ia o ka ʻaoʻao a pono ʻoe e hana i 5 set o 10 reps.

Lā 5: Hoʻi e paʻi hou i nā pushups. 5 set o 10.

Nā lā 6: 5 set o 7

ctm maʻamau no ka ʻili ʻaila

Lā 7: E hoʻāʻo e hana i nā pushups paʻi 15 i hoʻokahi manawa. Inā ʻaʻole hiki iā ʻoe ke hana hou i hoʻokahi pule.

WEEK ELUA- I kēia manawa neʻe mākou i ka push-slap pushups e pili ana i ka pā ʻana i kou poʻohiwi me nā lima ʻelua ke ʻoe ma ka piko o ka rep.

Nā lā 8: 5 set o 4

Nā lā 9: 5 set o 4

Nā lā 10: 5 set o 6

Nā lā 11: 5 set o 6

maalea maalea

Nā lā 12: 5 set o 8

Nā lā 13: 5 set o 8

Lā 14: Hoʻopiha piha i 10 push-slap pushups. Inā ʻaʻole ʻoe ma laila, hoʻi i ka hoʻomaka o ka pule ʻelua.

MANAʻELE ʻekolu- Pono mākou e aʻo i nā pushups lele lima i kēia manawa. Pono ʻoe e hoʻolōʻihi i kou mau lima i mua ma ka piko o kēlā me kēia rep ma mua o ka iho ʻana.

pehea e wehe ai i ka pouli a puni ka waha

Nā lā 15: 4 set o 3

Nā lā 16: 4 mau set o 3

Nā lā 17: 4 set o 4

Lā 18: Kēia manawa pono ʻoe e paʻa i ke kūlana kiʻekiʻe no 2 kekona i kēlā me kēia manawa. Hana i nā seta 4 o ia mau ʻelele.

Nā lā 19: 4 set o 6

Nā lā 20: 4 set of 6

Nā lā 21: E hana i kahi set o 8 mau pushup lele lele lima. ʻAʻole hiki? E hana hou i ka pule ʻekolu.

WEEKE FĀ- Ke kokoke nei ʻoe, ʻo ka manawa kēia e hoʻomaʻamaʻa i nā pahu pahu pahū. Ma kēlā me kēia rep, e lele ʻoe i kou kino āpau mai ka papahele.

Nā lā 22: 3 mau set o 2

Nā lā 23: 3 mau set o 3

Nā lā 24: 3 mau set o 4

Kālā 25: E paʻa ana i ke kūlana no 2 kekona. 3 pūʻulu o 4

Nā lā 26: 3 mau set o 4

waiwai waiwai ʻo joaquin phoenix

Nā lā 27: 3 mau set o 5

Lā 28: Hana i nā pahu pahu pahū he 6 i piha i ke kino. Inā ʻaʻole hiki, pono ʻoe e hana hou i ka regime pule ʻehā.

WEEK LIMA- I kēia manawa ua mākaukau ʻoe e hana ma Superman Pushups.

Pehea e hana ai

ʻElua ala e hiki ai iā ʻoe ke hoʻomaka i kāu kau Superman Pushup.

• ʻO ka mea mua kahi koho hoʻomaka e hoʻomaka i mua. No kēia, pono ʻoe e hāʻule i mua mai kahi kū i loko o kahi kūlou, e hoʻopaʻa paʻa ana i kou kumu a kū pololei kou kino i kou lima e hoʻopā i ka honua.
• ʻOkoʻa, hiki iā ʻoe ke komo i kāu kūkaomi pahu kuʻuna maʻamau, hoʻolōʻihi ʻia nā lima a paʻa paʻa.
• I kēia manawa, e iho i ke kūlana haʻahaʻa o kahi pahu kuʻi me nā lima i wili ʻia, paʻa mau ke kumu.
• E hoʻokuʻi i kou kino i luna me ka ikaika e like me ka hiki ke hoʻohana i kou mau lima a me kou mau wāwae, i pono e hoʻoulu iā ʻoe iho i ka ea.
• E like me kou mau lima a me kou mau wāwae e nalo ʻole ai i ka launa me ka honua, e hoʻolōʻihi i kou mau lima i mua i kū pololei kou kino.
• I kēia manawa hoʻi i ka pae hoʻokū hoʻokahi.
• E lawe i kāu momentum iā ʻoe a hiki i ke kūlana haʻahaʻa o kahi pahu paʻi. Koke, hoʻololi i kahi rep.

No nā huikau, nā nīnau a me nā ʻōlelo manaʻo e waiho wale i kāu mau manaʻo ma lalo pono.

Kou Horoscope No Ka LāʻApōpō

E `Ike

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