?O nā Pū?ulu ?I?o Nui 6
Pū?ulu ?I?o Nui #1: Umauma
Pū?ulu ?I?o Nui #2: Kua
Pū?ulu ?I?o Nui #3: Nā Lima
Pū?ulu ?I?o Nui #4: Nā Po?ohiwi
Pū?ulu ?I?o Nui #5: Nā Wāwae
Pū?ulu ?I?o Nui #6: Nā Keiki Pipi
?O ke "hui ?i?o" ?o ia ke ?ano o ia kani - he hui o nā ?i?o kokoke i kou kino e hana ana i nā ne?e like.
Ke ho?oma?ama?a nei ?oe, ?o nā hui ?i?o nui ?eono āu e pono ai e ho?olohe:
1. Umauma
2. Ho?i
3. Nā mea kaua
4. Nā po?ohiwi
5. Nā wāwae
6. Nā keiki bipi
?O ka ho?oka?awale ?ana i nā ?i?o ma ka ?āpana o ke kino e kōkua iā mākou e ho?onohonoho maika?i a ho?olālā i kā mākou mau papahana ho?oma?ama?a.
Eia kekahi la?ana, inā makemake ?oe e ho?oikaika i kou kino o luna, pono ?oe e kālele nui aku i kahi papahana ho?oikaika kino piha a i ?ole kahi hana hāpai kaumaha.
He koho maika?i ka ho?oma?ama?a ?ana i ?elua a ?ekolu paha manawa i ka pule, akā inā ?oe e ho?onui i ke alapine (frequency), e ho?oma?ama?a nui koke ?oe a e ?eha paha, no laila he ma?amau maika?i ka ho?oma?ama?a mau ?ana.
Ma ka ?ao?ao ?ē a?e, nui ka po?e e kālele nui ana i nā ?i?o pākahi e like me ka biceps. Akā ?o ka ?oia?i?o, hana ?ia kēlā me kēia ho?oikaika kino e nā hui ?i?o i hui pū ?ia, ?o ka ulu kaulike ?ana o ka ikaika a me ka nui o nā hui ?i?o ke ?ano o ka ho?oma?ama?a ?ana.
Akā, ma ke a?o ?ana i nā hui ?i?o nui ?eono i ?ōlelo ?ia ma luna, hiki ke ho?okō ?ia kahi kino kaulike, olakino, a nani ho?i. Ma ke a?o ?ana i kēia mau hui ?i?o nui ?eono, hiki ke ho?omohala maika?i ?ia nā hui ?i?o li?ili?i e pili ana. Eia nō na?e, ?a?ole ma?alahi ka no?ono?o ?ana pehea e ho?oma?ama?a ai iā lākou i kāu papahana ho?oma?ama?a, pono ?oe e ho?okomo i kahi nila a ho?okomo i loko o kēlā me kēia hui ?i?o e mālama i nā loa?a kaulike i ka ?i?o a me ka ikaika e pale aku i nā kaulike ?ole a i ?ole nā ?????eha o ka ?i?o.
Pū?ulu ?I?o Nui #1: Umauma
?O ka ?i?o nui o ka umauma ka pectoralis major, a i ?ole "pec" major. ?O ka hana nui ke kōkua i ka lima luna ma ke kino. ?A?ole e like me ka hapa nui o nā ?i?o ?ē a?e, ?a?ole i kūlike nā olonā o nā ?i?o pectoral ma ke kuhikuhi like.
He nui nā "kiko" o ka pec major, a i ?ole nā ????wahi e ho?opili ai nā olonā ?i?o i ka iwi.
Aia kahi kiko sternocostal, kahi e ho?opili ai i ka sternum a me ka iwi ?ao?ao i kou lima luna, a me kahi kiko clavicular, kahi e ho?opili ai i kou iwi ?ā?ī i kou lima luna.
No ke aha he mea nui kēia?
?O nā ho?oma?ama?a e pili ana i ka pa?i ?ana i nā lima i mua o ka umauma, e like me ka pā palahalaha a me ka ho?oha?aha?a ?ana i ka bench press, e ho?okūpa?a i ka nui o ka sternocostal o nā pecs.
?O nā ho?oma?ama?a e pili ana i ka ho?one?e ?ana i nā lima i luna a mamao aku mai ka umauma, e like me ka incline a me ka reverse-grip bench press, e ho?okūpa?a i ka kiko clavicular li?ili?i.
No laila, inā makemake ?oe e ho?omohala i kahi umauma piha, kūpono, a wehewehe pono ?ia, makemake ?oe e kālele i nā ho?oma?ama?a umauma e like me kēia:
?Pāomi pae barbell pālahalaha
?Pāomi paepae barbell incline
?Kaomi paepae dumbbell pālahalaha
?E ho?opa?a i ka pā dumbbell bench
?Kaomi paepae pa?a kokoke
?Kaomi paepae ho?iho?i-pa?a
?Nā ?ūlū
Hō?ulu?ulu Mana?o: Ua haku ?ia ka ?i?o o ka umauma i ?elua mau ?āpana, a i ?ole "nā kiko" - ?o ke kiko sternocostal a me ka clavicular, a pono ?oe e ho?ohana i nā ho?oma?ama?a e pili ana i nā kiko ?elua e ho?onui i ka ulu ?ana o ka ?i?o.
Pū?ulu ?I?o #2: Kua
?O nā ?i?o ?ehā e hana ana i ka hapa nui o ke kua, a makemake mākou e kālele i ka ho?omohala ?ana, ?o ia kēia:
? Trapezius
Ho?ohui kāu mau pahele i kou iwi kuamo?o i kou mau ?ūhā po?ohiwi.
? Nā Rhomboid
Ho?opa?a nā rhomboids i kou mau ?ūhā po?ohiwi ma ke kau ?ana iā lākou i kou iwi kuamo?o.
? Latissimus dorsi
Ho?opili nā lats i kou lima luna i kou kua e hana i kahi ?ano ?ēheu.
? ?ōku?i iwi kuamo?o
Holo like nā mea ho?oki?eki?e spinal e like me kou iwi kuamo?o a hana pololei i nā mea āu e mana?o ai—e ho?opa?a a kū pololei i kou iwi kuamo?o.
?O ka ho?omohala ?ana i kahi kua ākea, mānoanoa, a wehewehe ?ia kekahi o nā ala maika?i loa e lawe ai i kou kino mai ka "kūpono" a i ka "kūikawā."
Inā ?o ia kāu pahuhopu, a laila makemake ?oe e kālele i nā hana ho?oikaika kino e like me kēia:
?Ho?oki?eki?e lima Barbell
?Hō?oki?oki sumo
?Ho?oki?eki?e pahele
?Lat pulldown
?Lālani kaula noho
?Huki i luna
??Umi?umi
?Lālani Dumbbell
?Lālani sila
Hō?ulu?ulu Mana?o: Ua hana ?ia kou kua i ?ehā mau ?i?o nui, a ?o nā ho?oma?ama?a maika?i loa no ke a?o ?ana iā lākou āpau e pili ana i ka huki ?ana i ka pae a me ke kū, e like me ka barbell deadlift, lat pulldown, a me ka dumbbell row.
Pū?ulu ?I?o #3: Nā Lima
?Ehā mau ?i?o nui o ka lima:
? Nā ?ūhā biceps brachii
? Nā ?ūhā biceps brachialis
? ?O nā ?ūhā triceps
? Nā lima lima
Hana ?ia ka lima i nā biceps, triceps, nā ?i?o forearm, a me kekahi mau ?i?o li?ili?i ?ē a?e. Pono ?oe e ho?okomo i kekahi hana pololei ma nā biceps a me triceps, akā ?a?ole pono ?oe e hana pololei i nā forearm.
No laila, inā makemake ?oe e ho?oikaika i kou mau biceps, triceps, a me nā forearms, pono ?oe e ho?oikaika i nā hana lima e like me kēia:
??ōwili barbell
??ōwili dumbbell
??ōwili EZ-bar
?Mea ho?opō?ino iwi po?o
?Kaomi ?ana o Triceps (me ke kaula a i ?ole ka lima hao)
?Nā ?ūlū
??O ka pāomi Triceps overhead (me ke kaula a i ?ole ka dumbbell)
?Kaomi paepae pa?a kokoke
?Nā ?ūhā
?Nā Pullups
Pū?ulu ?I?o #4: Nā Po?ohiwi
?Ekolu mau ?i?o nui i ?ike ?ia ma kou mau po?ohiwi i kapa ?ia he deltoids.?O nā kiko ?ekolu o nā deltoids:
? Kiko mua (mua)
? Kiko ?ao?ao (waena)
? Kiko hope (hope)
Ho?ohana nui ?ia nā deltoids e ho?opa?a i nā hui ?i?o kokoke i nā po?ohiwi, e like me ka pecs, lats, a me biceps.
Kōkua ka posterior deltoid i nā lats a me nā traps e lawe mai i nā lima ma hope ou, kōkua nā anterior delts i nā pecs e lawe mai i nā lima i mua, a kōkua nā delts o waho i nā traps, pecs, a me nā ?i?o ?ē a?e a puni ka ?ā?ī a me ke kua o luna E hāpai i kou mau lima i ka ?ao?ao.
Ma ka ho?ololi ?ana i ke kihi o ke kaomi a i ?ole ka huki ?ana, hiki iā ?oe ke ho?ololi i ke kekelē o ka ho?oma?ama?a ?ana o ka deltoid e pili ana i nā ?i?o ?ē a?e. No ka la?ana, e ho?ohana nui ka kaomi overhead i ka ?āpana deltoid lateral ma mua o ka umauma o luna, ?oiai e ho?ohana nui ka lālani barbell i ka ?āpana deltoid hope ma mua o ka lat pulldown.
He mea nui loa ka ho?omohala ?ana i nā kiko ?ekolu o kēia ?i?o no ka mea inā e hā?ule kekahi o lākou ma hope, e ?ike nui ?ia.
No ka hapa nui, ?o ka ?ao?ao a me ka hope o nā delts e pono ai ka hana nui loa no ka mea ua ho?oma?ama?a maika?i ?ia ka anterior deltoid i ka wā o nā ho?oma?ama?a umauma, a ?a?ohe mea e ho?oku?u i kahi lā ho?oma?ama?a umauma.
Eia nō na?e, ?a?ole lawa ka ho?oma?ama?a ?ana o ka umauma i nā kiko deltoid ?elua ?ē a?e, ?o ia ke kumu e ?oi aku ka maika?i o ka ho?okomo ?ana i kekahi mau ho?oma?ama?a hou e ho?oma?ama?a i kāu mau delts o waho a me hope i ka manawa like.
Inā makemake ?oe e ho?omohala i nā kiko ?ekolu o kāu mau deltoids, makemake ?oe e kālele i nā hana ho?oma?ama?a po?ohiwi e like me kēia:
?Ho?oki?eki?e ?ao?ao dumbbell delt
?Ho?oki?eki?e ?o Dumbbell hope delt
?Nā lālani Barbell
?Nā lālani Dumbbell
?Nā mea pa?i koa
?Kaomi paepae pālahalaha
?Kaomi paepae ho?oki?eki?e
Hō?ulu?ulu Mana?o: Hana ?ia nā po?ohiwi i nā kiko ma ke alo, nā ?ao?ao a me ke kua, he mea nui e ho?okomo ?oe i nā ho?oma?ama?a e ho?oma?ama?a i nā kiko ?ekolu i kāu papahana no kahi hi?ohi?ona kaulike a kūlike.
Pū?ulu ?I?o #5: Nā Wāwae
?O ka ?ao?ao o luna o nā wāwae ua hana ?ia me kekahi mau pū?ulu ?i?o nui:
? Nā ?ūhā mua
? Nā ?ūhā wāwae
? ?O nā glutes
?Oiai ?o ke keiki bipi kekahi ?āpana o ka wāwae ma ke ?ano o ke ?ano o ke kino, ua wehewehe ?oko?a ?ia ma muli o nā ?ano ho?oma?ama?a like ?ole. Pono e ho?oma?ama?a maika?i ?ia kēlā me kēia o kēia mau pū?ulu ?i?o me nā ho?oma?ama?a like ?ole.
?O nā Quads
?O nā quadriceps kahi hui o ?ehā mau ?i?o nui ma ke alo o kou mau wāwae:
? ?O ka ?ao?ao ākea
? ?O ka vastus medialis
? ?O ka vastus intermedius
? ?O ka ?ūhā rectus
Hana pū nā quadriceps e ho?olō?ihi i nā kuli a kulou i nā ?ūhā.
No laila, lawe mai nā ho?oma?ama?a quadriceps i nā ?ūhā mai kahi kūlana ho?olō?ihi i kahi kūlana kūlou (kūlou i nā hono) a lawe mai i nā kuli mai kahi kūlana kūlou i kahi kūlana ho?olō?ihi (ho?opololei i nā hono).
Ke ho?omohala maika?i ?ia nā quadriceps, hana lākou i ke kikowaena o ka wāwae.
E like me kāu e ?ike ai, ?o nā hana quad maika?i loa hiki iā ?oe ke hana, ?o ia ka hapanui o nā hana combo a ?o ka hapa nui e pili ana i ka ho?ohana ?ana i nā kaupaona manuahi.
Inā makemake ?oe e ho?onui i kāu quads, pono ?oe e nānā i nā mea e like me kēia:
??O ka ho?oki?eki?e hope o ka barbell
??O ka squat mua o ka barbell
?Lunge Dumbbell
?Kaomi wāwae
??O ka squat māhele Bulgarian
?O nā Hamstrings
?O nā hamstrings kahi hui o ?ekolu mau ?i?o ma ke kua o kou mau wāwae:
? Semitendinosus
? Semimembranosus
? Nā ?ūhā biceps
Hana pū nā hamstrings e kulou i nā kuli e like me kāu e hana ai me nā curl hamstring, a e ho?olō?ihi i nā hips i nā hana e like me ka hip thrust a me ka deadlift.Ua māhele ?ia ho?i ka biceps femoris i ?elua "kiko" a i ?ole nā ?????āpana, e like me nā biceps ma kou lima.?A?ole e like me nā biceps, akā na?e, ?o nā hamstrings kekahi o nā ?i?o i ho?owahāwahā nui ?ia ma ke kino ha?aha?a.
Loa?a i nā quads ka hapa nui o ka nānā ?ana no ka mea he nui a ?oi aku ka ?ike, hiki ke hana i kahi kaulike ?ole o nā mākala ma waena o ke alo a me ke kua o ka ?ūhā ?a?ole wale ke ?ano ?ē akā ho?onui i ka pilikia o ka hō?eha.
He nui ka po?e i kuhihewa i ka mana?o ?a?ole ?o nā squats wale nō ka mea e pono ai nā hamstrings. ?Oiai ?o nā squats e pili ana i nā hamstrings, ?o nā quads ka mea e hana i ka hapa nui o ka hana. He ?oia?i?o loa kēia no ke ?ano o nā squats āu e ?ike pinepine ai ma ka hale ho?oikaika kino.
Inā makemake ?oe e ho?omohala i kou mau hamstrings me ka nui, makemake ?oe e kālele i nā hana e like me kēia:
?Ho?oki?eki?e lima Barbell
?Hō?oki?oki sumo
?Ho?oki?eki?e make Romanian
?Mīkini wili Hamstring
?Aloha kakahiaka Barbell
?Mīkini ho?oki?eki?e glute-ham
?O nā Glutes
?O nā ?i?o gluteus, a i ?ole "glutes," he ?ekolu mau ?i?o e hana ana i kou ?ūhā:
? ?O ka gluteus maximus
? ?O ka gluteus minimus
? ?O ka gluteus medius
He kuleana ko?iko?i ko ka glutes i ka ho?opa?a ?ana i kou kino i nā ?ano ha?uki like ?ole a me ka ho?oulu ?ana i ka mana i nā hana e like me deadlifts a me squats.
Akā i kēia manawa, inā ?oe e ho?oma?ama?a pono i kou kino ha?aha?a, ?a?ole pono ?oe e hana i ka hana hou no kou glutes no ka mea e hana pū ana ia i ka ho?oma?ama?a kino ha?aha?a.
Inā makemake ?oe e ho?onui i kāu glutes, pono ?oe e kālele i nā mea e like me:
?Ho?oki?eki?e lima Barbell
?Hō?oki?oki sumo
?Ho?oki?eki?e make Romanian
?Mea hāpai Glute/Glute Isolate
?Pāomi Hip Barbell
?Nā squats Barbell
Hō?ulu?ulu Mana?o: ?O ka ?ao?ao o luna o ka wāwae i hana ?ia i nā quadriceps, hamstrings, a me glutes, a makemake ?oe e ho?okomo i nā ho?oma?ama?a e hana i kēia mau pū?ulu ?i?o i kāu hana ma?amau e ho?onui i ka ikaika a me ka nui o ka wāwae.
Pū?ulu ?I?o #6: Nā Keiki Kane
Ua hana ?ia nā keiki bipi i ?elua mau ?i?o ikaika:
? ?O ka gastrocnemius
? ?O ke soleus
Hana ?ia ke keiki bipi i nā ?i?o gastrocnemius a me soleus, nā mea ?elua e pono ai ?oe e ho?oma?ama?a ma o nā hana bipi kū a noho.
?A?ole nui nā ?ano ho?oikaika kino bipi kūpono hiki iā ?oe ke hana, akā eia nā mea inā makemake ?oe e kālele i:
? Mīkini hāpai keiki kū
? Ho?oki?eki?e i ke keiki bipi kū i ka barbell
? Mīkini hāpai keiki noho
?Mīkini hānai bipi hoki
?Ho?oki?eki?e ?ia ke keiki bipi wāwae ho?okahi
Ka manawa ho?ouna: Nov-10-2022