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Hoʻokahi papahana hoʻomaʻamaʻa no nā kāne a me nā wahine
Poina i nā kāne a me nā wahine e pono i nā ʻano hoʻoikaika kino. E ʻike i ke kumu e hoʻoikaika ai nā kāne a me nā kaikamahine i ke ala like. E hoʻolei i nā dumbbells ʻāpana a nānā i kēia polokalamu hoʻoikaika ikaika no ʻoe iho.
Author: ʻO Tony Gentilcore, Hoʻomaʻamaʻa hana a me ka hoʻomaʻamaʻa ikaika
Me kuʻu ipo wahine, aneane hiki kēia i nā hana āpau. Ma hope o ka hoʻokō ʻana me ka wiwo ʻole i kahi mau set o ka papa squat, hele mai kekahi o nā mea haʻuki iā ia a nīnau akahele me ke ʻano o ka haʻuki āna e hana nei a he aha ka hoʻokūkū āna e hoʻomākaukau ai. "I ke ola," pane mau ʻo ia. Makemake ka hapa nui o ka poʻe i kēia pane, akā pīhoihoi kekahi poʻe iā ia. ʻAʻole hiki iā lākou ke noʻonoʻo no ke aha e hana ai kahi kaikamahine i nā hana make, nā squats me ka barbel a huki i luna i kahi pae ākea no ka leʻaleʻa.
Maopopo iaʻu maopopo iā ʻoe ka mea aʻu e loaʻa nei. ʻAʻole hoʻomaʻamaʻa nā kaikamahine e like me nā kāne, ʻeā? ʻAʻole hiki iā lākou ke hāpai i nā kaupaona, pololei ʻaʻole paha? No ke aha e pono ai i nā wahine i nā squats, kaomi kaomi, a i nā huki ke kū ʻole lākou i ka hoʻokūkino kino, hana i kekahi haʻuki a hakakā paha, a mai hoʻohana i ka ikaika i ko lākou ola i kēlā me kēia lā.
Hoʻohilahila kuʻu ipo wahine i nā mea hale haʻuki he nui, no ka mea ua maʻa lākou i ka ʻike ʻana i nā wahine e like me nā pua lahilahi a nā hāpai hāpai kaumaha i hoʻokūkū ʻia. ʻO kēia a me nā ʻano stereotypes ʻē aʻe, i hoʻokomo ʻia i nā lunamakaʻāinana o ke kāne nani 24/7, hiki ke kapa ʻia me ka palekana ʻole. ʻO ka manaʻo ʻaʻole hiki i nā wahine ke ikaika a me ka haʻuki a ʻaʻole pono e hāpai i nā kaupaona kahi kuhi hewa hōʻeha e pono e hoʻopau!
Hoʻomaʻamaʻa like
I ka hapa nui o nā hihia, pono nā kāne a me nā wahine e hoʻoikaika kino i ke ala like. ʻAʻole, ʻo wau, maopopo, mai kahi manaʻo hoʻokalakupua, alualu nā kāne a me nā wahine i nā pahuhopu like ʻole: makemake pinepine nā kāne e pīpī ʻia a ikaika hoʻi, a me nā wahine - lahilahi a kūpono. ʻO ka ʻoiaʻiʻo, hiki iā ʻoe ke hoʻokō i kēia mau pahuhopu me ka hoʻohana ʻana i nā papahana hoʻoikaika like, a pono ʻoe e makaʻala ʻaʻole hiki iā ʻoe ke hana i kahi kiʻi lahilahi a lahilahi me ka loaʻa ʻole o ka nui o nā mākala.
A no ke kūkulu ʻana i nā mākala, pono ʻoe e hāpai i nā kaupaona a hāʻawi i ke kino me ka lawa o nā calories e ola hou ai. ʻAʻole ʻike ʻia nā mākala, a ʻaʻole lawa nā pūʻulu palena ʻole he 20 reps me 5kg dumbbells. He mea ʻole inā he kāne ʻoe, wahine a martian paha.
ʻAʻole hiki ke hoʻohālikelike ʻia ka helu o nā olonā a me ka hoʻāʻo e hāpai i kahi kaupaona kūpono ʻole me ka hāpai ʻana i nā kaupaona maoli he 6-10 mau manawa i ka holo pono ʻole o nā mākala. Aia kahi manawa a me kahi no nā hoʻolālā kiʻekiʻe, akā me he mea lā ua hoʻonui ʻia kā lākou kuleana, a alakaʻi kēia i nā hopena maikaʻi ʻole.
Me nā hoʻokoe kakaikahi, ʻoi aku ka paʻakikī o ka loaʻa ʻana o ka nui o nā mākala i nā wahine, no ka mea, 10 mau manawa ka liʻiliʻi o ka testosterone e holo nei i ke kino wahine ma mua o ke kāne A no ka hoʻoponopono ʻana i kēia pilikia, hoʻomaʻamaʻa pinepine nā kaikamahine ma ka liʻiliʻi, akā pālua ka paʻakikī ma mua o nā keikikāne.
He ʻokoʻa ka wāwae
Ke hiki mai i nā hana wāwae, lawe wau i kahi ala ʻokoʻa iki ke hana me ka wahine maikaʻi. Ma hope o nā mea āpau, ʻaʻole alualu ka hapanui o nā wahine i ka quad-shaped quads, a inā pēlā, aia ka hae i ko lākou lima!
Mai koʻu ʻike ponoʻī ua ʻike wau i kēia manawa ke hiki ʻole i kahi kaikamahine ke "komo i loko o kāna jeans paʻa paʻa" no ka mea ua lilo kona pūhaka i ʻelima kenimika ākea, e ʻeha wau i ka hoʻopaʻi weliweli. I mea e hōʻalo ai i kahi hopena hiki ʻole ke hoʻololi ʻia, hoʻololi wau i ka nānā i ka hoʻomaʻamaʻa hamstring me nā loli o ka sumo a me nā Roman deadlift e hana ana i ka hamstrings, a koi pū i nā mea kūʻai aku e hana i kahi alahaka barbell e luku ai i nā mākala.
ʻOiaʻiʻo, hoʻokomo pū wau i nā squats i ka papahana hoʻomaʻamaʻa, akā paipai wau i kahi kūlana ākea no nā kaikamahine a hoʻokō mau i ke ʻano kūpono no ka hana ʻana i ka neʻe. E hana i kēia, aʻo aku wau iā lākou ʻaʻole e uhaʻi i ko lākou mau wāwae ma nā kuli, akā e hilinaʻi mālie i ka neʻe ʻana o ka huina i lalo, i hāʻule ka mea nui i ka quadriceps.
No ka māka ʻana i ka quadriceps, hoʻohana nui wau i kēlā mau koho hoʻoikaika kino e hana i kahi ukana accentuated ma nā ʻūhā o ka ʻūhā. Ma kahi kikoʻī, makemake au i nā ʻaoʻao hope a ʻaoʻao paha i nā lunges maʻamau a me nā ʻanuʻu ma kahi anuu. ʻO nā ʻōlelo aʻoaʻo nui ʻole, e like me ke kuhi ʻana i kou kino i mua i ka wā o nā lunges, hiki ke lilo i mea koʻikoʻi. ʻOiai ke kūlou iki i mua e hoʻohuli i ka nānā i nā mākala gluteal a me nā hamstrings, ʻoiai ke kū pololei i hui ʻia me kahi kū ʻana o ka bipi keiki i kau i ke koʻikoʻi i ka quadriceps.
ʻO ka manawa e hāpai i nā kaupaona
ʻAʻole nui nā hanana i kūpono ʻole ka hana a nā wahine i ka hana a nā kāne. ʻOiaʻiʻo, ʻo kahi kūlana e like me ka hāpai ʻana e hoʻololi loa i ka mea a koi i kahi kamaʻilio kaʻawale, akā i nā hihia ʻē aʻe, pono e hoʻomaʻamaʻa nā kaikamahine i ke ala like me nā kāne, i mea e hana ai i kahi kino ikaika a nani me ke kōkua o nā papahana hoʻomaʻamaʻa kūpono. !