Ko te mahi whai hua pokohiwi, e "pahū" koutou uaua!

E mea pinepine i heke tōtika whakangungu äkonga roa kaitäkaro te - kore pukapuka ake i uaua kaha , me te mutu te tipu. Tenei tuhinga opua nei te matatini whakangungu e ki mahi auau, me te tika mooni "whakatangi" koutou pokohiwi. kia tango pokohiwi Train wahi i roto i te rua ngā wāhanga.

Ko te wāhanga tuatahi

He mea tika ki te takitahi tiki ake he tauteka taimaha me dumbbells e taea kotahi huarahi e ki te whakaara ratou ake ki te 4 wā. Kawea atu e te pokohiwi tenei whakangungu e rua wiki.

1. Te mahi pae press i roto i te mua o te taimaha whiriwhiri. Ko te mahi tuatahi, ko te ki te mahi i te huinga mahana-ake, e ngā o 6-9 haeretia ki taimaha iti. Kia te uaua razogreyut tīmata pokohiwi whakangungu taketake - me mahi e rima huinga, arā, o 3-4 aua. -podobrat Main he tokotoko taimaha ki te tāruarua whakamutunga whakamana ki te uaua, pea noa ki te iti ia te awhina i tona hoa.
2. Te mahi tu tāuhu tokotoko ki te kauae. Ko reira e minaminatia ki te mahi i tenei mahi pu waenganui. ka hei Train pokohiwi tino whai hua ki te e hei te taimaha o te tāuhu e pā ana ki 90% o te mōrahi, e kotēhia koe. Just rite te mahi o mua kia meatia e rima huinga, arā, o 3-4 haeretia. kia tāruarua whakamutunga kia whakamana ki te uaua nui. Ki te whakamana i te mahi kei te ngāwari rawa, ake i te taimaha o te tokotoko.
3. He aha te whakangungu mahi kahore pokohiwi Arnold te pamu? Hoki te hunga e kore e mōhio ki tenei mahi e, whakamārama tatou pehea te tika i mea ai. Hei timata ki te tahoro i te tinana, a, kato ake dumbbells, mahi ratou i roto i te tahuri aki ki te pouaka. Ka rite ki atu pai mahi mo nga pokohiwi, te mea etahi o nga mita: whatīanga ringa, ara i te dumbbells hāngai ki te tinana whakaturia peka. e kore e rere ki te tango i te taimaha mōrahi - taea ngāwari tūkino i tō tahi pokohiwi.

waewae tuarua

E rua wiki i muri mai, kia taui i to ratou matatini whakangungu. Ka hei i te mahi i te taua, engari huri ratou mahi pūnaha radically. Na e hiahia ana koe ki te tiki ake tetahi atu taimaha māmā. Just rite i roto i te mahi o mua, kia hoatu te tāruarua whakamutunga he rota o te ahotea. Ia o nga mahi whakaahuatia ana i runga kia whakamana 13-15 wā.

I waenganui ia whakaritea ki te tango i te mea kiano i matao i roto i te 30-40 hēkona. Ko te wā i waenganui i mahi - meneti kotahi me te hawhe. He mea tika ki te whakangungu koutou pokohiwi e toru nga wa i te wiki. Kia tino ki te whakarite pakaru i waenganui i workouts tenei rōpū uaua, kia whai ratou wa ki ora. Ko te ra whakaora taea e koe ako'i atu wahi tinana, pērā i ngā waewae, me te abs.

He tikanga matua mō bulking tere whitiki pokohiwi ko te kai nui-pūngoi: i runga i uhikura me pi, ara ki te hiahia kaha kore i taea e uaua nui te waihanga. Meat, hua, ika, waiu - me ngā enei hua i roto i te kai o ia rā. Ko te hunga e hiahia ana ki te wheako nui tupu uaua taimaha, e whakarongo ki te ngā tāpiritanga, hua mō kaitäkaro. Ki te whakamahi tika o ratou, ka taea e koe te whakatutuki i ngā hua pai.