Ka rite ki gymnasts tārere press? gymnasts faaohipa hoki i te press

Taka porepore - he hākinakina tawhito e titau ngāwari, te haamahu, me te ruruku pai o ngā nekehanga. arotahi kaitäkaro whakangungu auau i runga i te whanaketanga o ngā rōpū uaua katoa. Kei hoatu ngā aro ki te press, e hua me pupuritia e te tūranga, whai wāhi i roto i ngā nekehanga me mahi katoa. Kia pehea te gymnasts tārere press, e taea o te patu, a i te wa taua ki te faauru te tangata. ngā whakaurunga whakangungu Daily he momo o mahi rerekē, fuu te mea powhiriwhiri tika.

Aha gymnasts pēhia kamaka?

E pā ana tokomaha gymnasts ki ngäwari maere, totoro, otinga, me te raka. E whai wāhi ana taua tirohanga, me ratou whakangungu, arā, o hūpeke, vaevae me takaporepore. e kore e tenei pikitia hāngai ki mooni. E i raro kaitäkaro hākinakina Daily ki pikaunga taimaha, e ngā pāpāho whakangungu gymnasts. Aha kia piu ratou uaua puku?

1. Hoki whakatutukitanga i roto i te hākinakina, he kaha nui, me uaua manawanui, ahakoa o ratou rōpū.
2. Pēhi i te puka tika, me te whanau maeneene, e whakarato ana te aroha noa tūturu me te au o nga gymnasts.
3. Karaehe whakawhanake manawanui, ngā pūkenga kaha, me te tahi atu āhuatanga tinana whai hua.
4. whai wāhi mahi te wā ki te mahi.
5. whakarato akoranga tino te nekeneke o te hononga, i he kawenga mō te ngāwari o kaitäkaro.
6. Aharoto maha, tahuri me hawai, kua whakaurua ki roto ki te hōtaka taka porepore, kua whakaratohia e te press.
7. uaua whakawhanakehia o te taiepa puku tiaki nga whekau o kaitäkaro wahine i whara.
8. tautoko ngā mahi o ia rā, me te whakapakari i te pūnaha Cardiovascular me romahā.

Hei whakamutunga, he whanaketanga tinana whānui haapuai te pūnaha musculoskeletal me pānga painga i runga i te hauora i roto i te whānui.

taputapu whakangungu

I roto i te tikanga ki te karo i whara i roto i te whakangungu, me te hanga ratou whai hua ake, he mea e tika ana ki te ū me etahi hangarau. aru ia nga kaitäkaro katoa, tae atu ki ngā gymnasts. Faaohipa i te press, ahakoa o tona momo, whakamana te rite ki te maha ture.

1. Whanganga. kia maeneene nekehanga, kahore tēpilé. Kore taea whara, tae noa mānukanuka uaua whaturama ranei.
2. manawa tika. Ko te hiahia mo te tohatoha kawenga mātau, me te mokowhiti mana. hanga te kaha te rite te exhale koutou, wātea - i runga i te faaururaa.
3. Ko te huinga o te tere. Noa'tu o te mea whakamana ahua o mahi te, kia kīnakinaki reira mahia puhoi, me te nohopuku. I roto i te take tuarua, nga uaua tiki i te kawenga mōrahi me te whakatika i te hua whiwhi i roto i te mahi puhoi.
4. ture Uta. He kawenga nui i runga i te press taea arahi ki te hanganga o hernias. Na reira, piu ara nga gymnasts press, whakaritea ka faaterehia e te kaiako ngaio, e ārai kawenga nui.
5. Drill press, whakamana i roto i te tūranga te maungārongo, e kore e amo i te mānukanuka uaua toe. Hoki tenei take, e aki tonu nga kaitäkaro tinana ki te patunga witi, e taea ai e koe te whakangungu i te taiepa puku anake me e kore e whai wāhi i te papa me waewae.

Mahi mo te abdominis kiri taupoki

E tū ratou haere te kopu i runga ki raro, a ka ko nga tino kaha o te taiepa puku. hanga ratou i te pānga o "poraka" o te press. Ki te utu koe whakarongo ki te āhua o piu nga gymnasts press, ka kite koutou e kua riro te uaua kiri taupoki nui haere whakarongo i roto i te whakangungu.

1. "Folding". Takoto i runga i tou hoki, whakaarahia tou ringa ki runga ake i tou matenga. Kua ara te tinana me te waewae te wā kotahi kia taua pa nga maihao nga waewae. I roto i tenei tūranga noho hoki 100 hēkona.
2. "Boat". Takoto iho, ringa kua whakanohoia ki runga ki te matenga. Waewae, me te tinana e whakaarahia ki te 30-45 nekehanga i runga i te patunga witi. tū ana te tūranga te mo te 10 hēkona. Na ka whakamana te tukipoto i runga i tona kopu. Ringa me waewae haea ano atu i runga i te mata. A tapiti faahou 5-6 wā.
3. I runga i te pae. A noaa te kaho, totoro i runga i o koutou ringa. Whakaara koutou waewae i koki matau, e aki ki tona uma. Ano tika hāngai ki te tinana, tangohia te tūranga taketake. I 10 nga wa tukurua.

Matahao me uaua hake

Ko ratou he ahua o te koere, herpes hope me hope. Enei uaua whakahaere i te taea o te rōnaki me te hurihanga. Me pēhea te ki te whakangungu i te gymnasts press?

1. Tīmata tūnga - i runga i te hoki, wherahia ana ringa ki runga ki tona matenga. Kia ara te tinana, tae tou whatīanga matau ki te turi maui. A tapiti faahou rite ki te maui-ringa 20 ngā wā.
2. Takoto i runga i tou hoki. Waewae piko i te turi, anga, ara nga papatoiake, ka raro hoki atu te patunga witi. waewae Serried totoro kotahi ringa, tangohia te tūranga tuatahi. Huri aronga ki te tahi atu pokohiwi. Whakahaere i 10 ngā wā.
3. Tūnga - e takoto ana i runga i tona taha. kei runga i te matenga kotahi ringa, te tahi atu totoro atu taha te tinana. ka ara tangohia waewae tika ki te whatīanga upbeat. I 10 nga wa tukurua. Hurihia ki runga, ano.

Mahi mo te uaua o raro

Tenei rōpū Ko te toronga o te abdominis kiri taupoki. He te tikanga ngoikore me painga whakawhanakehia, rawa i roto i nga wahine, e tika ana ki te āhuatanga māori o te hanganga o te kaiao te uaua whāriki. Homai te taumata o te kawenga, me te pehea tārere gymnasts press mo te whanaketanga o whakakaupapa uaua, koe taea "taea" te āhuatanga whaiaroaro, me te riro i te rangatira o te kopu flat tika.

1. Takoto i runga i tou hoki. Off te patunga witi waewae tika tonu i te koki o 45 nekehanga. E noho i roto i te tūranga mō te 10 hēkona, toua. A tapiti faahou 15 wā.
2. Tangohia te tūnga pängia ana. Ki tētahi wahia koutou turi ki tou uma 20 wa.
3. Whakairi ki runga ki te kaho. Kia ara o koutou waewae i te koki matau 15 ngā wā.

Whakangungu gymnasts taitamariki

Hoki ngā kōtiro ki reira te mea he hōtaka motuhake e tango ki pūkete nga āhuatanga o to ratou whaiaroaro. schoolgirls 12 tau tau i haamahu tiketike. Hoki tenei take, nui haere te kawenga mo ratou, whakaritea ana ki te-kaitäkaro rima e e ngāwari e rohirohi. mahi puku mahi gymnasts iti ki te ngākau rite, me haamo'araa. Whakangungu tā nga uaua katoa o te puku, me te whai hua whakawhanake ratou.

1. Takoto i runga i tou hoki. noho whakarōpū, tangohia te tūranga tīmata. Rere nohopuku 20 ngā wā.
2. Noho i runga i te pae, waewae maukati, ringa i runga i tona whitiki. Whakawhirinaki hoki, haere hoki. Whakahaere i 40 nga wa.
3. Takoto i runga i tou hoki. Off te patunga witi waewae tika, tae atu ki te upoko o raro. A tapiti faahou 20 wā.

Kei te hangaia te huinga o mahi mo te gymnasts mō kaitäkaro ngaio, me te kore e hangaia mō te hunga i aroha ohie o te mahi ngāwari. Ko te maha o aua me huarahi i roto i te whakangungu whakaritea takitahi.