inaianei kua riro te reira i tino rongonui bodybuilding me ētahi atu kaha hākinakina e e hāngai ana ki te huinga o te uaua papatipu me te hua i roto i te mahi mana. Ko te mārama pai tenei au, ahakoa e kore e taea e te nuinga o tīmata tika tohatoha i te kawenga, me rānei mamae i ngakau nui nui, ranei, i runga i te anga ke, kia he maha iti o mahi. Na te hunga me etahi, rite ki te tikanga, te tukua e me ētahi atu hapa, ara - te mahi he, me te kōwhiringa hē o ratou. Ki te kōrero tatou e pā ana ki te whakaaro taketake o hou, he te nuinga o ratou pai ki te papu ringa me pouaka, i te mea tino arorau. I muri i te katoa, he kaha enei uaua ka mäminga ake, tonu kitea.
Otiia i roto i te whai o whakawhanakehia uaua ringa tauhou maha aro ratou aro i runga i te uarua köurarangi, ahakoa te meka e te ringa nui matua homai te tengi. mahi ratou mahi nui mo te tengi - pērā i te press French pae, me etahi atu, e kore e ki te whakahua i te faufaa o te kutētē rōpū uaua katoa te whakamahi i mahi taketake. Otiia ki te kahore he turanga - e kore mäminga ringa, me te pouaka. Na whakarongo ki te tikanga o te raveraa i mahi taketake mō uaua pectoral, rite kore e tangohia te nuinga o tīmata ki pūkete pehea ki te mahi i te press pae.
Korero o te mahi uaua tika, i roto i ngā tengi kurupae (toru-upoko hina uaua ringa) me kohungahunga, kua tuhia te reira e te tikanga ratou mahi i roto i te taha ki te mau ana i roto i taua mahi, ano he pae press, waea, pana (i roto i te t. H. I roto i tutaki), me et al. reira, te hua i roto i te pae press, i.e., tutuki te maha o aua me te taimaha liftable e te kutētē te uaua pectoral me nga tengi köurarangi atu taratahi. Me te tono hoki taua mea i roto i te momo matatini o mahi. Ko te tūranga motuhake takaro e te press pae French.
Technique o te muri, ko te rite whai. Tuatahi, me te whiriwhiri koe i te pou matau, me te pīkau i tona taimaha, i te mea i te iti rawa 10 wā, ka taea e koe ara. Ko te pae o te pae e taea te mea e he pai me te ake watea - EZ-rite, engari ka taea e meatia e koe kahore reira. Tuarua, e hiahia ana koe ki te haere ki te tūnga kāinga (whakapae), he mea nui i okioki nga waewae i runga i te papa mārō. Next, tika koutou ringa ki te pou ki runga, e hiahia ana koe ki te ata whakapiko ratou i roto i te rae (he pai paku atu), kia i hanga e te whatīanga te koki o e pā ana ki 45 nga nekehanga, ka tu pou āhua e rima henimita i te rae. Mai i tenei tūranga, ki tika te rohe ringa (90 nekehanga i roto i te whatīanga), hua i roto i te tāruarua. Ko te kupu te huinga katoa ki te kia meatia, te maha o aua i roto i nei, kia rite ki kua whakahuatia, ko te 10 ngā wā atu ranei, i runga i te hōtaka mahi me te wa wahi ki te whakangungu, ka mahi pae French rānei.
kia hoki e maharatia te reira e etahi o nga mahi e kore e hiahia ana ki te tono mo te wa roa i roto i te matatini taua, faka'ehi'ehi mei te "stagnation" i roto i te ahunga whakamua o te kaha, me te uaua tupu. I tua atu, i te French press pae me tona whakaurua i roto i te hōtaka whakangungu mō te wā neke atu i te toru marama o kia hua i roto i te kino ki te tahi whatīanga. A, no te pauna nui hoki tenei mahi, ko te inihua tino tika, me te warea o (awhiowhio te) takai nga tuke. Heoi, i roto i te noa'tu o te raru taea, kua te press pae French painga mārama rite te kaha taketake faaohipa hoki tengi köurarangi, rawa te kurupae roa.
ture tōpu, he hoki "wharau" kai tōtika tika, te hanganga o te takitahi me te mahere whakangungu tino pai. kia whakauru te reira i mahi taketake - pēnei i te pae press, deadlifts, pae hutia-ake. He mea nui hoki ki te whakamahere auhia i roto i te okiokinga me te moe. Anake ka e tūmanakohia katoa o nga ture, me te kawa tonu ki te kia te kutētē o te uaua i roto i te ringa, me te pouaka, me i te huinga noa o te uaua papatipu.