E kore e tipu uarua: he aha ki te mahi i? Ara dumbbells mō uarua e noho ana. Me pēhea te ki te hanga i te uarua i te kāinga

Ehara i te mea maere e te aufauraa i bodybuilders ngaio me pā te kutētē uarua te rota o te whakarongo, no te mea whakahau tenei rōpū o ngā uaua e pā ana ki te mana, me rangatira o uarua nuinga whakaute me te hae. Ko e fehangahangai maha tīmata ki te raruraru: i muri i te angitu tuatahi i runga i ngā huarahi ki te whakapiki ake i uaua popoketanga puta, e kore e tipu i te uarua. Ko te mea matua - e kore e hoatu ki runga (mooni a whakarite). He mea tika ki matau i te take he aha e kore tupu koutou uarua me ka ä faaore ratou.

Ko te mana o te matauranga

Tuatahi o te katoa, e hiahia ana koe ki te matau e hāngai ana te angitu o te whakangungu i runga i te tinana katoa o te matauranga. Me mohio tukuna pehea ki te hanga uarua uaua, e tika ana ki nei e tipu ratou, he aha ngā tukanga ratou puta i roto i mahi, Me uaua ki te atawhai me te whakahoki. Tenei e kore e whiwhi anake nga hua e hiahiatia ana, engari tiaki ano hoki ki whara.

uaua uarua, me te tahi atu, ngā o paihere o muka e kua tiakina e te kiko tūhonohono. Ko te tokomaha o weu i roto i te tinana tangata tonu, he reira e tika ana ki ngā ira. Na reira ki te hua i roto i te uaua tutuki anake i te whakanui ake i te rōrahi o te muka, kia pau - hua o te kiko tūhonohono, me te inu tomonga matūkai e karapoti te muka.

I roto i faaohipa i te uaua i raro i te ahotea, kua pakaru te muka me te mahi whakaora i roto i te whakautu ki te pikaunga taimaha, ratou āta whakanui i roto i rōrahi, e tupu i roto i whakarara, me te hōpuni. Kia te tinana tangata whakamahia ki te ahotea (pauna mahi), mutu reira te tukanga o te tupu o te kaha, me te uaua kiko. Hei karo i tēnei, e hāngai ana te whakangungu i runga i te parau tumu o te whakanui ake kawenga. te mea te reira ohie. Otiia he aha na e kore e maha nga uarua tupu?

tauwehe E toru tupu

E toru ngā āhuatanga, kahore e kore e taea e reira e he tupu pūmau o uaua:

1. Tika hangaia hōtaka whakangungu ki kawenga ahu whakamua.
2. kai tika me te tika.
3. Web ki te hauora me te tukanga whakahou.

mahi Tauhira

Ko te tikanga, ki ngā hōtaka tīmata papu ake uarua ngā matarohia mahi:

• Scott pae koromeke ki dumbbells tāuhu ranei;
• ara dumbbells mō uarua e noho ana;
• ara dumbbells nga tauteka e tu ana ranei;
• ara dumbbells tētahi i runga i te poari i tahuri;
• ara he dumbbell ki nga ringa e rua i runga i te poari, ki te aro uma;
• Hammer piko.

hōtaka

e kore he bodybuilding te rota, e kore te mea he kēmu o tupono, ka whakatikaia me tukanga āta. Na reira, i reira he kore wahi hoki i whiua e taiao i mahi ki mahi. ngā hōtaka whakangungu, he maha nui, ko te tauhou pai ki te kite i te mātanga, me ia ki te whakawhanake i tētahi hōtaka mo te marama torutoru i roto i mua, a ka ngā wā whai i te reira. Ki te kore kōrero ki tetahi, ka taea e koe te tārua i te tangata mahi, e kua tutuki kē te angitu. Ko te mea matua - ki te whiriwhiri i te tukuna e pā ana ki to ratou teitei me te hanga.

Ko ētahi wā noa e mohio tikanga o toa e kore e tupu uarua. Kei te maha nga take huna i roto i te hanganga ture-kore ki taua taketake timatanga o pehea ki te:

1. Whakahauanga mahana-ake, me te whakamatao iho.
2. pauna mahi nui e whakarato te ahotea tika i runga i te muka.
3. ngā wehenga rahi ana i waenganui i mahi. e kore e tukua nui rawa ngakau nui koutou uaua ki te ora ki te whakaoti i te mahi.
4. tikanga tika. Ko te mahi tangohia o te mahi - te kī matua o te angitu, he nui atu nui atu i te maha o huinga me haeretia e te tikanga.
5. Ko te mahi tohatoha i runga i ngā rōpū uaua. e kore e tipu uarua nui taea, ki te i te wa ano e kore i mahi ai i roto i nga uaua tuarua.

Me pēhea te ki te hanga i te dumbbells uarua i te kāinga

Ko te raruraru matua o te mahi i te kāinga - te kore o te taputapu e tika ana, a ka tae te nui faahiahia o te tino uaua, kahore he tauine nui. Ko ki te whakatutuki i ngā hua pai, rawa i te tuatahi, tino, me dumbbells anake, me te pae whakapae. Rawa pai dumbbells hama kē aranga, toia te ringa ringa whakamuri, e noho ana e tu ana dumbbells ara mo uarua ranei.

whakaaro ngāwari

tupu te reira i e mutu te mahi i te ara iahiko mahi, hoki wiki kahore he whakapai ake. Ko taka te tangata ki roto ki te mahanga o ratou ake te pono kino pakeke, me te pai ki te whakaae. tonu ia ki te mahi pakeke ki te kakahu, fakaongosia tinana me te konä i. Treatment konei he kotahi - mutu, te huri i te tirohanga o te āhuatanga, me te ite e kua pau te hōtaka ake ka hiahia te whakatikatikanga uruhi.

kai

Te kore tupu kai tōtika uaua tika, me te whaitake he hohore. e kore e maha tīmata hiahia ki he wehi ki te taui i to ratou aratau o te kaha, uhinga ki te uaua o te tātai Calories raruraru ki te mana kai me te pai ki te whakararuraru i ki tunu kai ranei. Ka rite ki te hua, he iti mahi uaua i runga i to ratou ahu whakamua whakangungu, e kore e tipu i te uarua.

Ko te mau parau tumu o te kai tōtika mō te tupu uaua e Koinei ohie:

• Me koe ki te pau Calories rā e 20% ki runga ake i te whakaritenga o ia rā, e tei runga i te sex, mahi, pakeke, āheinga ā-tinana, e taea te kitea taua mea ki te awhina o ratonga motuhake tātaitai.
• Te kai kia tika tohaina ngako (20%), te pūmua (30%) me te warowaihā (50%).
• He mea tika ki te karo i warowaihā kino ki te taupū glycemic tiketike, kei te roto e ratou i roto i te paraoa, te huka, me te arahi ki te huinga o te ngako, kihai i uaua.
• kia wehea te kai ki ono e whitu ranei pota ia ra. Ko taea ki te takoto i te reira i roto i mua mo nga ipu, i muri i ka whakaaro ia o te mahi tuari pūngoi.
• He mea nui ki te kai tika i te aroaro o, me muri i ia tūmomo ki te tinana nui pūngao ki te pikaunga teitei, me te rauemi hanga mō te ora uaua.
• I roto i te taimaha i whakaritea he tika ki te whakarato i te tinana ki te nui te wai.
• Wa whakamahere koutou kai mo te ra noa te wiki ranei i mua.

tāpiritanga

Whakatere te huinga o te uaua papatipu ki te āwhina i tāpiringa kai tōtika hākinakina, engari i reira he he wāhi nui - i waho te tino kai kai pata tāpiritanga pai kaha. Tikanga bodybuilders kai taketake kō e whai ake nei ngā tāpiritanga.

Apo - puna pono o te warowaihā nohopuku, kei hoki kohuke, huaora, creatine me te pūmua. whāngai reira glycogen tinana, e hiahiatia ana e te mo te mahi ki te pauna, me mo te taupahī.

Waikuruwhatu pūmua - pūmua kaiwhakarato, huaora me te konupūmā ki te hanga uaua.

Creatine - pūngao nohopuku mō ngā pūtau uaua. Rere te reira i te tukanga pūngao motuhake, te whakakī kaha tinana me te whakapai ake i te tōtika o te mahi. I tua atu, tauturu creatine ki te whakapiki ake i uaua papatipu tika ki te roa i roto i to ratou wai.

E tangohia BCAA Amino waikawa i roto i te puka capsule i mua, me te i roto i mahi, me ko he rongoa ki rohirohi me rauemi mō te tupu uaua. hoatu ratou te pūngao tinana i roto i workouts, tiaki uaua i mimiti, a tauturu i te tupu ia ratou.

whakaora

He tīmata raruraru noa - ngākau nui. I roto i te kaha ki te hohoro te tiki i te hua, e kore ratou e whai whakaaro ki a ratou ake hauora me te okiokinga, a ka fifili he aha e kore tupu koutou uarua. Ko ki te wa ora - he tikanga matua mō te tupu o te uaua papatipu. e kore e uaua tupu i roto i mahi, me te i roto i era atu. whakaora tonu Me ratou tokorua ki te toru nga ra, kia kore e te mahi atu auau mahi noa maumau te mahi, engari ara kino, e kore e tuku i te muka ki te ora.

Kuo pau ke tau ako ki te aukati i tona kiriweti me ki te whakawhanake i ngā hōtaka mō ngā rōpū motuhake o uaua i wā o te kore neke atu i te kotahi i roto i nga ra e toru. I roto i nga ra o te toenga e mai āhua, e tohu i mahi hoki i te uaua hei okiokinga: rere te toto ki te kiko uaua, me te tere faaore tāoke, tere tona whanautanga houtanga.

mo te ora tonu o te uaua, me te kaha hoki e hiahia ana koe ki te moe i te iti rawa 8 haora, me te ki te karo i te ahotea faufaa. kare tōraro, wheako anō kore faaino i anake te hauora, engari ano hoki pēhia te hihiri mō te whakangungu, te ako me te whakapono i roto i te angitu.