Me ka hauʻoli nui wau e kākau nei i kēia mau ʻatikala no kaʻu poʻe heluhelu, ʻo ʻoe. ʻAʻole wau i ʻae i ka uku no ke kākau ʻana i nā loiloi, ponoʻī koʻu manaʻo i nā huahana, akā inā ʻike ʻoe he maikaʻi kaʻu mau ʻōlelo aʻoaʻo a hoʻopau ʻoe i ke kūʻai ʻana i kekahi mea ma o kekahi o nā loulou e loaʻa iaʻu kahi komisina no kēlā. Nāʻike hou
ʻO ʻoe kekahi freak olakino a makemake ʻoe e noho i ke ʻano ma nā kumu kūʻai āpau? A laila makemake nui ʻoe i ka pono no kahi ʻauamo huki maikaʻi.
ʻO nā ʻauamo huki, i ʻike ʻia he mau ʻauamo huki, ʻaʻole no ka nāwaliwali o ka puʻuwai. Ke wā ʻōpio, hiki iā ʻoe ke hana pinepine i kahi mau huki i kahi lālani me ka paʻakikī ʻole.
Akā ma hope o nā makahiki o ka ʻai ʻana i nā palai a me nā burger, a me nā hola lōʻihi e noho ana i mua o kāu pona, ʻike ʻoe ʻaʻole hiki iā ʻoe ke huki iā ʻoe iho me ka wikiwiki e like me kāu ma mua.
ʻO ka mea pōmaikaʻi, nui nā ʻano o nā kī kī huki no ka hoʻomaʻamaʻa ʻana, nā kī ʻūlū i hana kūikawā ʻia no nā ʻano mea like ʻole o nā kānaka i nā pae like ʻole o ko lākou ola.
E alakaʻi mākou iā ʻoe ma o ka honua o nā lāʻau huki ʻokoʻa, i hiki ai iā ʻoe - ke hiki - ʻaihue i ka hōʻike me nā mākala o luna o ke kino.
ʻO ka mea a mākou e kūkākūkā ai i kēia kūlana laulā:
- 1 Nā lāʻau kī huki no nā mea āpau
- 2 ʻO ka pā huki koho maikaʻi loa
- 3 ʻO nā lāʻau huki maikaʻi loa i loiloi ʻia
- 4 Pehea ʻoe e koho ai i ka lāʻau huki?
- 5 ʻO nā pā huki maikaʻi loa no nā kumu like ʻole i loiloi ʻia
- 5.1 Paʻa huki ʻoi aku ka maikaʻi me ka ʻole o nā wili a me nā drills: Rucanor pull-up bar no ka hoʻomaʻamaʻa ikaika
- 5.2 Ka Pila Huki Puka Puka ʻOi Loa: Ke Kikokikona Pono Puka Pahu Gym Xtreme
- 5.3 ʻO ka lāʻau huki ʻoi loa no ka paia: Pull Up Bar (Wall Mount)
- 5.4 ʻO ka lāʻau huki ʻoi loa no ka palena: Flashing Chin Up Bar
- 5.5 Paʻa huki kū ʻoi loa: VidaXL Power Tower me kahi noho noho
- 5.6 Pā Puka Huki Kūwaho Kūlana Kiʻi Loa: ʻO Southwall Wall-Mount Pull-Up Bar i keʻokeʻo
- 5.7 Pā Huki Hou Loa no Crossfit: Tunturi Cross Fit Pull Up Bar
- 5.8 Pā Huki Hou me ka Punching Bag Holder: ʻO ka lanakila lanakila ʻana me ka Punching Bag Wall Mount me ka Pull-Up Bar
- 6 ʻO nā haʻuki lāʻau kū huki ʻoi loa
- 7 ʻO kekahi mau ʻōlelo aʻoaʻo hou aʻe no ka huki ʻana me ka lāʻau huki
Nā lāʻau kī huki no nā mea āpau
No laila inā ʻoe i manaʻo ʻo nā kī kī huki wale no ka poʻe ʻōpio e kani ana me ka ikehu, a i ʻole no nā bodybuilders akamai wale nō, loaʻa iā mākou kahi nūhou maikaʻi nāu.
Hiki mai nā kī huki i nā ʻano a me nā nui āpau a no nā mea āpau, me ka hamburger ipo!
ʻO kēia manawa ke lilo nei mākou i ka manawa hou aku ma ka home ma mua o ka waho a ma ka hale hoʻoikaika kino, hiki iā mākou ke hoʻohana i kahi hoʻomaʻamaʻa muscle hou.
ʻO ka nīnau, ʻoiaʻiʻo, inā hiki iā ʻoe ke mālama pono i kahi hāmeʻa ma ka home; ʻoiai ʻoe e noho liʻiliʻi, mai hopohopo, aia nā kī kī huki kūpono no ke kūʻai aku no kēlā me kēia lumi.
Hiki ke hoʻohui maʻalahi ʻia nā kī kī huki i nā lako haʻuki āu i loaʻa ma ka home a kūpono no ka hoʻokō ʻana i ka hoʻomaʻamaʻa ikaika.
ʻO nā kī kī huki kahi mea hana kūpono e hoʻomaʻamaʻa i nā biceps ikaika a me kahi kua ikaika.
Pono mākou e aʻoaʻo e nīnau mua i kāu kauka ma mua o kou hoʻomaka ʻana me kēia hoʻoikaika kino ikaika.
ʻAʻole pono ʻoe e ʻike ia e like me nā poʻe ʻaleʻale pīhoihoi o mua, ka mea i hala hope o nā makahiki i hoʻi koke i nā kī kī huki me ka ʻole o ka hoʻomākaukau kūpono ʻana a no ka hopena ua haehae i kahi mākala a ʻelua paha i ko lākou poʻohiwi.
Lawe iā ia mai iā mākou a kau i kou palekana ma mua.
ʻO ka pā huki koho maikaʻi loa
ʻO kaʻu mea koho mua no ka lāʻau huki huki ʻoi loa kēia Rucanor chin-up bar no ka hoʻomaʻamaʻa ikaika.
Ua koho mākou i kēia lāʻau huki no ka mea hiki ke hoʻohana ʻia ka pā ma nā ʻano he nui.
I ko mākou manaʻo, ʻo kēia lāʻau huki ka huki huki ʻoi aku ka maikaʻi me ka ʻole o nā wili a me ke ʻeli ʻana, e kū ana i nā koina liʻiliʻi no ka mea hoʻohana.
Ua koho mākou i kēia ma muli o ke kumukūʻai nui a me ka ʻoiaʻiʻo e kūpono ia i kēlā me kēia puka / kiʻikuhi.
Me ka ʻōnaehana hoʻopili maʻalahi e hoʻopaʻa ʻoe i ke koʻokoʻo ma kahi.
ʻO kā mākou helu 2 ma ka papa inoa hou kekahi me ke kumukūʻai maikaʻi, akā me ka huki hou ʻana i nā mea hiki.
He a 5 ma 1 Keʻena Huki. Hāpai nā hana 5 i nā huki, i luna i ka ʻūlū, i nā kīʻaha, tricep dips a noho i luna, no laila kahi hoʻomaʻamaʻa piha no kou kino o luna.
ʻO nā lāʻau huki maikaʻi loa i loiloi ʻia
I loko o kēia ʻatikala ua helu mākou i nā kaola huhuki a i ʻole nā kī ʻoihana kiʻekiʻe nāu e like me nā kumu i manaʻo ʻia ai lākou.
Ma kēia ala hiki iā ʻoe ke hana i kahi koho i makemake ʻia a mai lilo i ka manawa he nui i ka ʻimi ʻana i nā kaola huhuki maikaʻi a i ʻole ka ʻaukā ʻūlū maikaʻi loa.
No ka maʻalahi, ua hoʻonoho mākou i kā mākou punahele a pau i ka hōʻike ma lalo nei.
Loaʻa iā mākou kekahi mau mea nui i loko, no ka fanatics haʻuki i nui aku ka hakahaka ma ka home.
Loaʻa paha iā ʻoe kahi paia waho, e hoʻolohe i kēia ʻO ka mea paʻa ikaika e huki i kahi pā i waho!
Inā he manawa hou aʻe kāu, e heluhelu i ka loiloi laulaha no kēlā me kēia huahana i kahi liʻiliʻi iki i loko o ka ʻatikala.
| Paʻa huki a i ʻole ʻaukā ʻūlū maikaʻi | Nā kiʻi |
| Pa ʻaukā huki ʻoi loa me ka ʻole o nā ʻiki a me nā ʻūlili: Rucanor chin-up bar no ka hoʻomaʻamaʻa ikaika | 
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| Nā lāʻau huki ʻoi loa no nā kumu like ʻole: 5 ma 1 Keʻena Huki | 
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| Pa lāʻau huki ʻoi loa no ka pahu o ka puka: ʻO ka Focus Fitness puka puka hale haʻuki Xtreme | 
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| Pā Huki Hou No ka Pa: Huki-i pā (hoʻouka paia) | 
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| Pa lāʻau huki ʻoi loa no ke kaupaku: Pā pā Chin Up | 
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| ʻO ke kū kau huki ʻoi aku ka maikaʻi: ʻO VidaXL Power Tower me kahi noho noho | 
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| Paʻa huki kūwaho maikaʻi loa: Kau ʻia ʻo Southwall Wall Pull-Up Bar i keʻokeʻo | 
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| Paʻa huki ʻoi loa no ka crossfit: ʻO Tunturi Cross Fit Pull Up Bar | 
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| ʻO ka Pahu Huki Hou Me Ke Kiʻikuʻi ʻĀpana Punching: ʻO ka lanakila lanakila ʻana me ka Punching Bag Wall Mount me ka Pull-Up Bar | 
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Pehea ʻoe e koho ai i ka lāʻau huki?
No nā mea makemake e ʻimi nei e komo i ka hoʻomaʻamaʻa ikaika, hiki iā ʻoe ke hoʻomaka me ka luʻu ʻana ma ke ʻano he pae mua i ka ʻauamo huki.
Hiki iā ʻoe ke kau i ka ʻauamo huki i lalo a kū paha i kahi kiʻekiʻe.
A laila e huki iā ʻoe iho i ka lāʻau huki me kou mau wāwae i ka papahele i kahi ʻāpana paʻakikī.
ʻO ka nūhou maikaʻi, ʻo nā kī huki e ʻimi mākou i kēia ʻatikala he mea maʻalahi, e kōkua iā ʻoe e hōʻihi i kāu mau pahuhopu me kahi lāʻau huki kūpono.
ʻEkolu mau papa o ka ʻauamo huki
ʻO ka maʻa mau aia he 3 mau pūʻulu nui o nā lāʻau kī huki.
ʻO kekahi o nā kī huki i makemake nui ʻia he mau kī huki cantilever, ka mea e koi ʻole ai i kahi hui paʻa mau a maʻalahi e hoʻouka a hemo ma hope o ka hoʻohana.
Loaʻa i kēia mau maʻamau nā koho paʻa ʻokoʻa.
Ke kūʻai ʻana i kahi ʻauamo huki cantilevered, e noʻonoʻo pono i ka nui o ka lāʻau huki e pili ana i ka nui o kou kīpuka puka, i koho ai ʻoe i kahi lāʻau huki me kahi kūpono kūpono.
A laila he mau lāʻau kī huki ʻoe, kahi e koi ai i kahi hana ʻeli a hoʻonoho. Aia kekahi mau hiʻohiʻona e hiki ai iā ʻoe ke kau ma luna o ke kaupaku, ka paia a i ʻole ma ke kia puka.
Hoʻohana pinepine ʻia kēia mau lāʻau kī huki e nā mea kaupaona, akā ʻoi aku ka liʻiliʻi o ka lawe a me ka neʻe.
ʻO ka hope, aia nā 'kahua uila a i ʻole nā hale kiaʻi mana'.
ʻO kēia nā lakohana freestanding e koi ʻole i ka ʻeli ʻana a me ke kau ʻana. Hāʻawi kēia iā ʻoe e hana i nā hoʻoikaika he nui, akā aia kekahi mau drawbacks.
Pono ʻoe i kahi hou aʻe no kēia ʻano kī kī huki. Hiki iā lākou ke haʻalulu iki i ka wā hoʻohana no ka mea ʻaʻole i ka heleuma ka heleuma.
A paʻakikī hiki ʻole ke kaupaona i nā kaupaona ʻoi aku ka nui o ka ʻaukā.
He aha kāu e pono ai e ʻike ma mua o ke kūʻai ʻana i kahi kī huki
Aia kekahi mau mea nui e noʻonoʻo ai ma mua o ke kūʻai ʻana i kahi kī huki. Ua helu mākou iā lākou ma aneʻi iā ʻoe.
ʻO ke kaupaona hiki ke hoʻouka ʻia o ka pā
ʻO ke kaumaha hiki ke hoʻouka ʻia ka pā, ʻo ka paʻa o ka pā.
Koho i ka pā e kūpono i kou kaumaha i kēia manawa a me 20 kg, no ka mea ke kūkulu ʻoe i nā mākala e loaʻa pū nō hoʻi ka kaumaha ma mua o ka manawa.
I kēlā me kēia hihia, pono i ka pā ke lawe i kou kaumaha i ka wā o ka hoʻomaʻamaʻa ʻana me ka hāʻule ʻole.
Inā makemake ʻoe e ʻoi aku ka paʻakikī iā ʻoe iho, e kiʻi i kahi ʻaukā kī i hiki ke kākoʻo i kou kaupaona a me ke kaupaona keu no ka lole kaumaha.
Ke kau nei i ke koʻokoʻo
Aia kekahi mau ʻano ʻokoʻa i kēia, e like me kā mākou i ʻike ai ma luna:
- paia i hoʻopaʻa ʻia i nā koʻokoʻo
- kau mauna
- kau mauna
- freestanding 'power station'
- nā kī kī ʻaʻole pono ʻoe e hoʻākoakoa
He kūlana maikaʻi kā kēlā me kēia ʻano. Hiki i kahi kī huki i hoʻopaʻa ʻia ke kākoʻo i ke kaupaona hou, ʻoiai kahi pahu huki e koi ʻole ai i ka wili e hāʻawi i ka maʻalahi o ka hiki ke hemo i ka pā ma hope o ka hoʻohana.
ʻO nā pā huki maikaʻi loa no nā kumu like ʻole i loiloi ʻia
ʻO nā kaola huki i nā nui a me nā hoʻohālike.
Kaukaʻi ʻia i ka mea āu e makemake ai e hana me ia a pehea ʻoe e makemake ai a i ʻole hiki ke hoʻopili iā ia, ʻo ka mea nui ka huki huki ʻoi aku ka maikaʻi no kāu kūlana.
Paʻa huki ʻoi aku ka maikaʻi me ka ʻole o nā wili a me nā drills: Rucanor pull-up bar no ka hoʻomaʻamaʻa ikaika
ʻO kahi laʻana, inā ʻoe e noho i kahi keʻena kahi i ʻae ʻole ʻia ai ʻoe e wili a wili, e hele mai kēia lāʻau kū huki no ka hoʻomaʻamaʻa ikaika hele mai i ka mākaukau.
Akā inā ʻaʻole ʻoe e makemake e hana i nā hana ʻano ʻē a i ʻole ka hoʻokomo 'kui' i kou home ponoʻī, ʻo kēia koʻokoʻo ka koho ʻoi loa.
ʻO ke koʻokoʻo kahi huahana kiʻekiʻe kiʻekiʻe e maʻalahi e lawelawe. Loaʻa ka laulā i ka 70 kenimika a me ka nui o ka halihali ukana o 100 kg.
A inā hoʻoholo ʻoe e wili iā ia (ponoʻole), hiki i ke koʻokoʻo ke mālama i ka 130 kg.
He huahana maʻalahi a maʻalahi ia, me ʻoe e hiki ai nā ʻano hoʻoikaika kino hiki ke hana e hoʻomaʻamaʻa i kou kua, poʻohiwi, lima a me nā mākala abs.
Mahalo i kona nui kuʻina, hiki iā ʻoe ke mālama koke ma lalo o kou moena ma hope o ka hoʻohana.
Ka Pila Huki Puka Puka ʻOi Loa: Ke Kikokikona Pono Puka Pahu Gym Xtreme
Kēia pā kauō ʻO ia ka pahu hana nui i kūpono no ka huki ʻana a me ka huki ʻana.
Kūpono kēia koʻokoʻo i nā kia puka maʻamau ma waena o 61-81 cm a hana ma o ka lever technique.
Hiki iā ʻoe ke hoʻoholo nou iho ma hea a ma hea ʻoe e hoʻomaʻamaʻa ai. Ma loko o ka lumi moe a i ka lumi noho paha.
He aha ka mea pono e pili ana i kēia ʻaukā kakela i hiki iā ʻoe ke neʻe i kāu hana i ka papahele, no ka mea hāʻawi ka pā i ka hiki ke hana i nā papahele papahele.
I ka pōkole, me kēia lāʻau huki paʻa ikaika no ke kiʻi o ka puka hiki iā ʻoe ke hana i kahi hoʻomaʻamaʻa piha.
ʻO kekahi ʻōlelo aʻoaʻo maikaʻi aʻe no ka ʻaukā huki kīpuka puka, kā mākou helu 2 i ka papa inoa, manaʻo mākou ʻo ia ka 5 ma 1 Keʻena Huki.
Ke hana nei ma ka home a hana i nā ʻano hana like ʻole he 5 i nā peanuts me kēia hoʻonohonoho huki. No ke kumu kūʻai maikaʻi hiki iā ʻoe ke huki i luna, kaomi ʻana i nā ʻūlū, ka auwae a me nā hana hoʻoheheʻe tricep.
Ma muli o ka palupalu anti-slip layer, ʻaʻole e hōʻino ʻia kou kino puka. ʻAʻole pono ʻoe e ʻeli i nā lua.
Hoʻomaka kāu hana piha ma aneʻi, mai ka home.
ʻO ka lāʻau huki ʻoi loa no ka paia: Pull Up Bar (Wall Mount)
Inā makemake ʻoe e hiki ke hāpai aʻe ma mua o kou kau kaupaona, pono ʻoe e koho i kahi hoʻopili paʻa.
Huki-i nā lāʻau kī i paʻa paʻa hiki ke hāpai hou aku.
ʻO kēia pā kī kau kau He laʻana kūpono loa ia o ka ʻaukā huki nānā maʻalahi, akā hiki ke lawe iki.
ʻO 350 kg ka kaumaha i kau ʻia. Me kēia pā ʻoihana hoʻoikaika kino hoʻomaʻamaʻa ʻoe i nā mākala i hope, abs a me nā biceps.
No laila ʻaʻole pono ʻoe e hele i ka hale hoʻoikaika kino, akā hiki iā ʻoe ke hoʻomaʻamaʻa i kāu manawa ponoʻī a ma kou ʻoluʻolu.
No kahi koho ʻē aʻe hiki iā ʻoe ke nānā i ka Puki Pāʻani Pōʻani Pōʻani Gorilla. ʻO ka maikaʻi o kēia pā me ke kānalua ʻole he kiʻekiʻe kiʻekiʻe a hiki iā ʻoe ke hoʻouka iā ia a 350 kg.
E hoʻomaʻamaʻa i kou mākala i hope, biceps a me abs me kēia ʻaukā chin-up multifunctional maʻalahi, kahi kūpono kūpono no ka hoʻāla ʻana i ka wāwae.
Hāʻawi ʻia ke koʻokoʻo me nā ʻāpana a me nā plug. ʻIke ʻoe ʻaʻole pono ʻoe e hele i ka hale hoʻoikaika kino no kahi kino ikaika a muscular.
Ke hoʻomau nei ka ulu ʻana o ka hoʻomaʻamaʻa kula kahiko 'i ka mahalo ʻia; e hoʻomaʻamaʻa wale me kāu kaupaona ponoʻī. Hiki iā ʻoe ke kau i kēia ʻaukā ma ke kiʻekiʻena kiʻekiʻe i ʻole loaʻa kahi manawa kūpono no ka hoʻopunipuni.
ʻO ka lāʻau huki ʻoi loa no ka palena: Flashing Chin Up Bar
No ka hoʻomaʻamaʻa kūpono ʻana i nā biceps, triceps, kua a me nā mākala o ka ʻōpū hiki iā ʻoe ke noʻonoʻo i ka pa Flashing Chin up.
Hoʻonohonoho ʻia ke koʻokoʻo no ke kau ʻana mai ke kaupaku. ʻO 150 kg ka nui o ka nui o ka amo.
E hōʻoia i ke kaupaku kahi e kau ai ka koʻokoʻo hiki ke kākoʻo i ka kaumaha o ka lāʻau a me kou kau kaupaona.
Hana ʻia ka pā huki i ka hao ikaika, ikaika o 50 x 50 mm a no laila hiki ke hoʻouka i ka nui.
Makemake ʻoe i kahi lāʻau huki keʻokeʻo no ke kaupaku?
Keʻokeʻo nani kēia Pā kī ʻo Gorilla Sports no ke kaupaku, maikaʻi ia no ka hoʻomaʻamaʻa ʻana i nā mākala i hope, nā biceps a me ka abs ma o ka hoʻomaʻamaʻa ʻana i ka auwae, huki a hāpai i ka wāwae.
ʻO ke kala keʻokeʻo e hoʻoliʻiliʻi i ka pā ma a - maʻamau - kaupaku keʻokeʻo.
No laila hiki iā ʻoe ke kau maʻalahi iā ia i kou lumi lumi a i kou lumi moe. ʻAʻole ia he kumu hoʻonāukiuki.
He kūlana hoʻoikaika kino ko kēia pa a hiki ke hoʻouka ʻia me ka ʻole o 350 kg.
Paʻa huki kū ʻoi loa: VidaXL Power Tower me kahi noho noho
ʻO ka lāʻau kū huki kū aʻe ʻoi ka Hale kiaʻi mana ʻo VidaXL.
Ma waho aʻe o ka huki ʻana, hiki iā ʻoe ke hana i nā ʻano hana like ʻole me kēia hāmeʻa. Hoʻolako ʻia ka hāmeʻa no nā mea āpau a hāʻawi i nā hiki āpau.
Kūkulu paʻa ʻia kēia pā kau huki kū a manaʻo paʻa i ka wā hoʻomaʻamaʻa.
Pono ʻoe e ʻike pono e noho ʻoe i loko o ka palena nui o ka 150 kg.
He aha ka mākaukau hoʻi hiki iā ʻoe ke hoʻoponopono i ka hāmeʻa i kāu pono.
Me nā ʻanuʻu a me ka backrest hiki ke hoʻoliʻiliʻi hiki iā ʻoe ke hoʻopilikino loa i kēia ʻaukā kakā.
ʻO kekahi koho maikaʻi aʻe no nā kau haʻuki home koʻikoʻi ʻo kēia Weider Pro Power Tower.
ʻO kahi hale kiaʻi paʻa me nā paipu kila paʻa, uhi ʻia me nā pale ʻoluʻolu.
Me kēia mana hana maʻalahi āu e koho ai i kāu hoʻomaʻamaʻa ponoʻī ma ka hoʻohana ʻana i nā hana ʻokoʻa o ka hale kiaʻi.
Huki i luna a pahu i luna me nā lima me ka loaʻa hou o ka lima, a hoʻomaikaʻi hoʻi i kāu kūpenu. Hoʻokiʻekiʻe ʻoe i ke kuli kū kiʻekiʻe me kēia hale kiaʻi mana, me ke kākoʻo nui.
Loaʻa ka mana nui o Pro Power i ka 140 kg, manaʻo mākou he maikaʻi ke kaulike kumukūʻai.
Pā Puka Huki Kūwaho Kūlana Kiʻi Loa: ʻO Southwall Wall-Mount Pull-Up Bar i keʻokeʻo
ʻO kahi lāʻau huki maikaʻi no waho e pono ke kū i ke kīkēkē. I ke ʻano hiki iā ia ke kū i nā ʻenekini.
De Pā Pull-Up i Southwall he koho maikaʻi no kēia mahele.
Hana ʻia ka pā huki i ka kila hollow paʻa me ka mana o 150 kg.
Pono e hoʻokau i ka koʻokoʻo i ka paia, i nā pono pōhaku lepo e pono ai no kēia.
Me kēia keʻokeʻo keʻokeʻo hiki iā ʻoe ke hana i nā ʻano hoʻomaʻamaʻa hoʻomaʻamaʻa like ʻole, me ka hoʻoikaika ʻana i ka umauma, kua, kua a ʻūhā a ʻōpū paha.
ʻOiaʻiʻo, hana maikaʻi kēia lāʻau huki i loko o ka hale.
Makemake i kahi pā huki kūwaho e hoʻoneʻe ʻia?
A laila e nānā i kēia ʻO ka mea paʻa ikaika e huki i kahi pā i waho hopena kūwaho me ka uhi lepo.
Kūpono ka pā no nā ʻano kau āpau a hiki ke hoʻouka ʻia a i 250 kg. ʻOiaʻiʻo hiki iā ʻoe ke hoʻokomo wale iā ia i loko o ka hale.
Hoʻonohonoho ʻia ka Pull-Up Bar i nā wahi 2 - 60 knm a i ʻole 76 cm - mai ka paia a i ʻole ke kaupaku.
Hiki iā ʻoe ke hana i nā chin-ups, ke komo i ke komo lima a kipping pū me ia, hiki iā ʻoe ke hoʻopili i kāu mau kaula ab a i ʻole kau apo - maikaʻi loa a maʻalahi hoʻi - no ka mea ʻoi aku ka hiki.
Pā Huki Hou Loa no Crossfit: Tunturi Cross Fit Pull Up Bar
ʻO ka pōmaikaʻi nui loa o ʻaukā paʻa huki kēia keʻa ʻo ia iā ʻoe nā kūlana lima he nui i ke aloha i nā ʻauamo like ʻole.
Me kēlā me kēia kūlana lima e hoʻomaʻamaʻa ʻoe i kahi pūʻulu mākala ʻokoʻa.
ʻO kahi laʻana, hiki iā ʻoe ke koho i ka lima āu e hoʻohana ai i ka wā o ka burpee huki, ʻokoʻa ia ma mua o ka chin-up.
Hiki ke kau maʻalahi ʻia ʻo Tunturi Cross Fit Pull Up Bar ma ka paia a lawe i kahi liʻiliʻi.
He hoʻohui maikaʻi ia i ke koena o kāu hoʻonohonoho keʻa.
Me kahi kaupaona kaumaha o 135 kg, hoʻohana wale ʻoe i kou kaumaha o kou kino iho e hana i nā hana i mea e hoʻomaʻamaʻa ai i kahi kino kiʻekiʻe o luna.
Makemake ʻoe i kahi hoʻohui huki i kāu mea e kū nei Tunturi RC20 Cross Fit Base Rack?
ʻO kēia ʻO Tunturi RC20 Cross Fit Rack Ball Huki ʻO nā lima huki i nā lima i hiki iā ʻoe ke hoʻopili maʻalahi i ka ʻūpā.
Ke hoʻohana ʻoe i nā paʻa ma kahi o ka pā maʻamau, ʻaʻole hoʻomaʻamaʻa wale ʻoe i nā mākala o ka hope a me ka lima me nā huki, akā i kou mau manamana lima, lima a me nā lima pū kekahi.
A maikaʻi, ʻaʻole e hoʻowahāwahā ʻia i kahi hoʻomaʻamaʻa hou. Hoʻopiha kēia mau mea huki i kahi hoʻolālā crossfit.
Pā Huki Hou me ka Punching Bag Holder: ʻO ka lanakila lanakila ʻana me ka Punching Bag Wall Mount me ka Pull-Up Bar
Makemake ʻoe e lilo i kou ikehu me ka hoʻohui i kāu huki i kēlā me kēia lā a paʻi i luna ma ke kuʻi ʻana i kahi ʻeke kuʻi?
ʻO wai ka mea aloha ʻole i nā huahana hoʻohana nui!
De ʻO ka lanakila lanakila ʻana me ka Punching Bag Wall Mount me ka Pull-Up Bar loaʻa, e like me ka inoa e kuhikuhi ai, ʻelua mau hana.
Hiki iā ʻoe ke huki iā ʻoe iho ma ka ʻaukā, akā hiki iā ʻoe ke kau i kahi ʻeke hoʻopaʻi ma luna o laila.
ʻO ke kiʻina huki ke ʻano o ka hale hoʻoikaika kino, ʻo ia hoʻi ke hana pono nei ia ma ka hale hoʻoikaika kino e like me ka hana ma ka home.
ʻAʻole hiki i ke kākoʻo o ka paia ke lawelawe i kou kaupaona wale nō, akā hiki pū ke omo i ka hahau i loaʻa i ka ʻeke hoʻopaʻi.
ʻO ka palena nui o ka ukana he 100 kg a hoʻolako ʻia me ka ʻole o ka ʻeke kuʻi. Inā makemake ʻoe e kūʻai i kahi ʻeke hoʻopaʻi koke, paipai mākou i kēia ikaika Hanume 150 cm ʻeke ʻeke i.
ʻO kahi koho kupaianaha ʻē aʻe kēia ʻoki kī / hāpai ʻaukā Incl. ʻeke kuʻi hooiaio ana.
Hiki iā ʻoe ke hāpai i ka ʻaukā me ka nui o 100 kg. ʻauhau, e noʻonoʻo i kēlā.
ʻO ka lōʻihi o ke kaulahao no ka ʻeke hoʻopaʻi he 13 cm. a ua hana ʻia ka lāʻau i ka hao i uhi ʻia i ka pauka. He maʻalahi ka Assembly a hele mai me kahi puke.
ʻO nā haʻuki lāʻau kū huki ʻoi loa
E noʻonoʻo ʻoe aia he mau ʻano liʻiliʻi o ka hoʻoikaika kino me ka ʻauamo huki. Eia nō naʻe, hiki iā ʻoe ke hana i nā mea hou aʻe ma mua o ka 'hoʻomaka maʻamau'.
Ma lalo iho nei kekahi mau hoʻomaʻamaʻa e hoʻopiʻi iā ʻoe iho, a i ʻole e nānā kēia ʻatikala hoihoi mai Menshealth:
Huki i ka lāʻau i luna
Hoʻomaopopo kēia hana i ka hoʻomaʻamaʻa ʻana i nā biceps. Maikaʻi kēia hoʻomaka ʻana no ka mea he maʻalahi maʻalahi ke aʻo ʻana.
ʻO ka mea āu e pono ai e hopu i ka pā me ka paʻa o ka lima (me ka ʻaoʻao o kou mau lima e kū pono ana i kou kino) ma kahi mamao liʻiliʻi ma mua o ka laulā o kou poʻohiwi.
A laila huki iā ʻoe iho a hoʻāʻo e hāpai i nā mākala o ka umauma.
ʻO ke keʻa i kou mau wāwae e mālama i kou kino i ka hiki ke hiki a lawe ʻia ka ikaika a me ka ikaika mai nā lima.
Huki-i me ka paʻa ākea
Hoʻonui i ka mamao ma waena o nā lima, no laila ua hala nā poʻohiwi, e hana i nā mākala ākea i ka hana.
E lālau i ka pā me ka paʻa o ka lima (me ka waho o kou mau lima e kū pono ana i kou kino) a huki iā ʻoe iho a hala kou mau aʻa i ka pā.
Hoʻomau ʻoe ma ka hoʻohaʻahaʻa ʻana iā ʻoe iho a hana hou i ka hoʻoikaika kino. Me ʻoe e hoʻomaʻamaʻa ʻaʻole wale i nā lima, akā ʻo nā mākala hoʻi.
Pākuʻi huki i luna
ʻO kēia hoʻolālā no ka wā e holomua iki ai ʻoe.
Wahi a ka inoa o ka hoʻoikaika kino, pono ʻoe e paʻipaʻi i kou mau lima i ka wā o ka huki ʻana a hele iki iki ma mua o ka huki maʻamau.
Ma waho aʻe o ka ikaika, pono ʻoe i ka laulima maikaʻi a me kahi hopena maikaʻi o ka explosiveness no kēia hana.
ʻOi aku ka maikaʻi e hoʻomaka i kēia hoʻolālā me kahi paʻa paʻa e hoʻomaʻamaʻa i ka pahū ma mua o kou hoʻokuʻu ʻana i ka pā.
Huki ʻoe iā ʻoe iho a laila kaomi i kahi kiʻekiʻe kiʻekiʻe e hana i kahi manawa no ka wā e hoʻomaka maoli ai ʻoe i ka paʻipaʻi.
Hoʻomaʻamaʻa maikaʻi loa i kēia me ka paʻa mua loa. ʻO kēia ala ua pili pū nā lima a hiki iā ʻoe ke maʻalahi e paʻipaʻi.
Ma hope hiki iā ʻoe ke hohola i nā lima i kahi ʻē aʻe a ke kaʻawale ke hele a maikaʻi ʻoe ma ka hoʻolālā.
Huki i hope o ka ʻāʻī
ʻO kēia hoʻoikaika ʻana e hoʻomaʻamaʻa i nā poʻohiwi a me loko o ka hope. E lālau i ka pā me kahi paʻa lima ākea.
ʻOiai e huki ana, neʻe i kou poʻo i mua i hāʻule ka pae i ka ʻāʻī.
Huki ʻoe iā ʻoe iho i ka hope o kou poʻo a ʻaʻole ke ala a hiki i nā poʻohiwi.
ʻO kekahi mau ʻōlelo aʻoaʻo hou aʻe no ka huki ʻana me ka lāʻau huki
ʻO nā mea āu e makemake ai e hoʻokō me kēia mau hoʻoikaika ʻana, he ikaika i nāʻiʻo a me nā kua i hope.
I mea e loaʻa ai nā hopena kiʻekiʻe, he mea nui e hana ʻoe i kēlā me kēia hoʻoikaika kino i ke ʻano kāohi a mālie hoʻi. I kēia ala e māhele like ʻia ai ka haunaele ma nā mākala.
Inā ma kekahi manawa ua mākaukau loa ʻoe i ka huki ʻana a maʻalahi kou paona kino iho e huki, hiki iā ʻoe ke hoʻohui mau i nā kaupaona i ke ʻano o ka lole kaumaha a i ʻole nā paona ma kou mau wāwae.
E noʻonoʻo hoʻi e hoʻohana i nā mīkina lima no kahi paʻa ʻoi aku ka maikaʻi inā pono. ʻO ka maikaʻi o kou paʻa ma ka pā, ʻo ka nui o hiki iā ʻoe ke huki iā ʻoe iho.
Ma ʻaneʻi e ʻike ai ʻoe i kēia mau mea a ʻoi aku ka nui o nā hana kauo huki i hana ʻia:
Hoʻomaʻamaʻa 'Kula kahiko' no ke kino ikaika
ʻO ka hoʻomaʻamaʻa kula kahiko a me ke kapa komo, akā mālama pono nō hoʻi i kou kino ma o ka hoʻomaʻamaʻa home ʻana i kēlā me kēia lā e lilo i mea kaulana.
Hoʻomaopopo ka nui o nā mea pāʻani i nā kaupaona a hoʻomaʻamaʻa me ka 'wale' o ko lākou kino kaumaha.
Ma hope o nā mea āpau, hōʻike nā hōʻike i ka hapanui o nā 'mākala a me nā powerhouse', ma hope o nā makahiki o ka hoʻomaʻamaʻa ʻana i ka hale hoʻoikaika kino, ʻaʻole hiki i kekahi manawa ke piʻi ma luna o ka paia. ʻAʻole pinepine lākou i ka ikaika e hiki ai ke huki i kekahi mau huki!
Ke ʻimi nei ka hanauna hou o ka poʻe haʻuki home i ka 'ikaika maoli' ma o ka 'hoʻi i ka hoʻokumu ʻana i nā hana kula kahiko'.
E like me ka hana mau ʻana o ka mea hoʻokūkū, e noʻonoʻo wale i kā mākou koa poʻokela o ke kula, ka mea hoʻokūkū 'Rocky Balboa' (Sylvester Stallone).
He aha ke kumu o ka huki?
ʻO ka huki i luna kekahi o nā hana kūpono e hoʻoikaika ai i nā mākala hope. Hana nā huki i nā mākala o hope o ke kua.
- ʻO Latissimus Dorsi: ʻo ka mākala nui loa o ka ʻaoʻao i luna e holo ana mai ka waena waena a i lalo o ka ʻili a me ka poʻohiwi.
- trapezius: Aia ma ka ʻāʻī a i nā poʻohiwi ʻelua.
Kōkua nā kī huki i ke kūkulu ʻana i nā mākala?
Hana ka huki i kēlā me kēia mekini o kou kino kiʻekiʻe, ʻoi aku i kou kua, ʻo ia ke kumu e puhi ai i ka calorie maikaʻi.
Ma ka hoʻololi ʻana i kou paʻa, a i ʻole ke kiʻekiʻe o kāu pā, hiki iā ʻoe ke hoʻokele i nā mākala ʻē aʻe i nalo i ke kau huki maʻamau.
ʻO ka mea ʻoi aku ka maikaʻi, huki i luna a i ʻole ʻūlū?
No nā kīleʻa, e hopu i ka pā me kou mau lima i kū i mua ou a no nā huki, e hopu i ka ʻauamo me kou mau lima i mua ou.
A ʻo kahi hopena, ʻoi aku ka maikaʻi o ka hana o nā chin-ups i nā mākala i mua o kou kino, e like me kou biceps a me kou umauma, ʻoiai ʻoi aku ka maikaʻi o ka huki ʻana no kou kua a me nā mākala poʻohiwi.
Hiki ke maikaʻi ke hoʻohana i nā mīkina lima hoʻoikaika kino no ka huki ʻana i ka ʻaukā ʻūlū. Eia kā mākou nā mīkina lima hoʻoikaika kino maikaʻi loa nāu ma ke nānā aku kau.
