Karaehe ki dumbbells i te kāinga mō te tīmata

Karaehe ki dumbbells i te kāinga - te reira he ara nui ki te tiki i te tinana ataahua he tanga mo e rua wahine me te tangata. Ki te whiwhi kaha te huarahi, me te whakangungu ia rā uaua tika, te whakapai ake i te hauora whānui.

Dumbbells: he aha ratou mahi me hoatu e ratou

whakaaro tokomaha iwi e ka whai wāhi mahi ki dumbbells i te kāinga mō te wahine ki te taumaha mate. Heoi, e kore te mea pono tenei. kawenga Power hiahiatia e te tinana i roto i te wahi tuatahi ki te whakapai ake i te reira. riro kaha uaua, a kore e pā reira te mate taimaha. Hoki aua i te mau melo o te sex ataahua e hiahia ana ki te ngaro taimaha, e kia te kōwhiringa pai ki te tuatahi kia whakakahoretia o nga toka anō, a ka tīmata whakangungu.

Ko te tino whai hua dumbbell Sport i te kāinga. Ko ratou ko te painga tino taonga mo te tinana katoa. Hei tauira, ki te te arotahi ki runga i te hoki, ka taea te whakakaha reira kotahi te tapahanga o te katoa, e kore e waiho e koe torturing mamae i roto i tenei rohe. A, ki te whakakotahi e koe enei mahi ki te matatini whakangungu mo te tahi atu wahi o te tinana, he mea ka taea ki te hanga i te koere uaua. Ka whai wāhi te reira ki te tiaki o whekau i te tūranga, e whakakaha nga hononga, hanga ratou iti pakarukaru, me te whakapiki ake i te ihirangi o te kohuke wheua.

Te kōwhiri i te riaka i runga i te uaua

Dumbbells - Ko reira te anake taputapu hākinakina, i te mea e tika ana ki te kawe i te maha nui o mahi. Taumaha ratou iti, kia kore e kia overloaded te tinana. Ki te rā, i roto i ngā toa motuhake taea kitea e koe i te momo o dumbbells, e rerekē i ia atu na ratou taimaha, te rahi, me te ara te tae. Ki te whakamahere koe ki te tīmata te faaohipa i te kāinga, he mea pai ki te tango i te tītere taimaha ake i te kotahi kirokaramu. No te tīmata, ko reira te kōwhiringa pai. ka kia ngāwari ki te hapai i enei pauna.

I mua i te kōwhiri i te taimaha o te tītere he nui ki te whakaaro i taua take, no te aha te whakaaro e hiahia ana koe ki te tīmata te faaohipa. Ki te ki te moka tika ngaro taimaha , me te ki te hoatu i te āhua ātaahua ahua, i te anga ki iti taimaha take maitai.

Karaehe ki dumbbells i te kāinga mō te tangata ee hanga uaua te tauturu. I roto i tenei take, ka taea te nui haere te kawenga ki te toru kirokaramu. Heoi, kia tatou mahara he tikanga nui. E kore koe e kite i te hua kanapa roto i te wiki whakangungu. auau, mahi o ia rā anake e taea te āwhina i roto i te whakatutuki i tēnei whāinga.

E kore e tūtohu ana ki te mahi i nga mahi i te kāinga mō te roa atu i te 45 meneti. Ko te wa tino pai e kore e e panamaha te tinana, me te hoatu ki a ia he wāhi ki te ora tenei. E ti'a ia tatou ki te neke ki kaupae whanganga, e kore e ki te hohoro, ka me mai te katoa ki waho.

Diet i roto i te whakangungu

Ko tētahi o nga ture tino nui ki te kia aru i roto i te whakangungu i te kāinga - he he kai tika tenei. Kaua e wareware e te tinana ngaro te rota o te pūngao, ka kia mohio ki te whangai i te uaua. Aita e hi'oraa e - ko koe tetahi tangata, tetahi wahine ranei, e tūtohu ana ki te whakamahi i roto i whanganga pūmua rahinga, huawhenua hou me huaora.

Tāpuekina ratou ki te kai ngako kararehe rite iti rite taea. e kore ratou pā pēhia anake te tinana, engari ka hanga ano he pouri i roto i te kopu, ko te kupu ārai koe i te faaohiparaa i.

Karaehe ki dumbbells i te kāinga mō te mate taimaha anake ka whai hua ki te kai koe i tika.

He aha e hiahia ana matou whakangungu

E whakarato whakangungu ki dumbbells:

• Puka he whika tanga ataahua.
• Whakapai ake ruruku whānui.
• Whakakikī i te rōpū katoa uaua.

Karaehe ki dumbbells i te kāinga mō te tīmata kia whai wāhi ngā rōpū katoa o uaua. Tīpakohia mō ētahi mahi, tufaki ratou ki 45 meneti, me ka taea e koe te tīmata whakangungu.

He huinga o mahi paerewa

mahi 1

Hoki tenei mahi, ka hiahia koe i te pae iti. Ki te kore ko reira te whare, he mea ka taea ki te whakakotahi e rave rahi kumete hei kē. Me whakawhirinaki ringa me tetahi turi i runga i te pae, i roto i te tahi atu te ringa pupuri i te dumbbell. Hopu hoki tonu i roto i te tūranga piko kia rite kore ki te ite hūhi. Tīmata te whakatairanga i te dumbbell kia i whakaarahia ake i te whatīanga mōrahi. He mea nui ki te arotahi kore i runga i te ringa, me te i runga i nga uaua hoki. Te mahi i te maha o ngā huarahi, ka mahi i te mea ano, anake tenei wa e okioki ana i runga i te tahi atu waewae.

mahi 2

kia tenei mahi kia whakamana tu. Paku whakapiko koutou turi, hopu i te dumbbell me raro ratou i te kaimono. Ki te hoki flat mahi whakamua piko. Next, ara i te dumbbells rite tiketike rite whiwhi koutou. whakatika matou he torutoru hēkona i roto i tenei tūranga, me te haere ki runga, ki te tūranga tīmata. A, no te kore e hiahia ki te hohoro te raveraa mahi. A e kore e wareware i whakangungu ki te tikanga kia haere tahi dumbbells i te kāinga i te manawa tika.

mahi 3

Tenei mahi haapuai te uaua hoki. Whakatutukitia tona hiahia ki takoto. Ki te kore i te pae kāinga, tangohia ake he, mata iti maheni. Me tika kia reira mārō. Takoto i runga i tou hoki. I tua atu, ka rite ki āta rite taea i runga i te ringa roa wahia te dumbbell muri tou matenga, ka hoki ano. E rave rahi o teie mau huarahi rā tino āwhina i haapuai i te hoki.

mahi 4

Ki te hiahia koe ki te whakapakari i te uaua o nga ringa, tūtohu tatou e noho ana i runga i te mata papatahi, me te pupuri i tou hoki tika, he torutoru noa ngā wā ki te mahi ara dumbbell ki tetahi ringa, na te tahi atu.

Ko te painga o dumbbells mo te tahi atu anga

Karaehe ki dumbbells i te kāinga, ko te nui pai me ake pai atu i ki ētahi atu anga. He nga painga e whai ake nei:

• simulators nui noho i te rota o te wāhi me te he utu. Ko reira hoki tenei take e taea kore katoa te papai taua. Ko dumbbells - he iti, me te watea ratou. Ka taea e koe te pupuri ratou i raro i te moenga, i roto i te afata ume. I roto i tetahi wahi i reira e hiahia ana.
• Dumbbell - e te anga e tīmata koe i nei optimally whakangungu i te tīmatanga. pānga te reira i ngā rōpū uaua katoa i te wa ano e kore e overloaded te tinana.
• E tano ia tapao i te mōrea iti o te whara. Ki te, hei tauira, ka mahi i te omaoma ki te tata pae me waiho hei kaiako, ki te whakangungu me taimaha te hiahiatia.

mahi i ia te wā o dumbbells i te kāinga - he koutou faingamālie ki te kawe i tō ahua ki te āhua, te whakapai ake huru o te tinana i te utu i raro ki nga hī me anga utu tenei.

Ako pehea ki te whakangungu

Ahakoa te meka e te dumbbell - ki ngāwari te whakamahi i te anga, he mea nui ki te whakatata whakangungu.

ture Basic:

• I mua i hiahiatia te tīmatanga o te whakangungu e ki te utu i te iti moka o te wā ki te mahi i te iti mahana-ake. I tēnei wā nui reira he wāhi nui. Me uaua ki te kia mahana ake, te kore ka mamae reira te tinana katoa.
• Tetahi mahi, e kore e mea faufaa te reira he aha te rōpū kua whakahaua reira uaua, kia haere tahi e te whakahā maeneene. kore hohoro Me.
• Ko ētahi wā e tika ana ki te whakaara i te kaha o to koutou whakangungu. Hei tauira, ka taea e te marama hoko dumbbells ki atu taimaha ranei tika whai wāhi i roto i te 15 meneti i muri.

tōtika o te whakangungu

E mea pinepine whakatika te pātai o mehemea kahore ranei te whakangungu ki dumbbells i roto i te kāinga e taea arahi ki hua pai. I roto i te meka, he reira na. Ina e ka timata koe ki te ite pehea tiki kaha o koutou uaua, riro te reira hoki te mamae. I te tahi atu te ringa - pai noa hoki tetahi tangata ki te whai wāhi i roto i te hākinakina. He whakangungu ki dumbbells i te kāinga - he kōwhiringa utu mo to ratou utu, me te wā.

contraindications

Dumbbells - he taputapu hākinakina. He he maha o mate, me te tahi atu take i roto i nei hua'tu rāhuitia tenei momo o te whakangungu:

• Huangō.
• Hapūtanga.
• raruraru Heart.
• Takawhita.
• ra Critical (wahine i tenei wa, tatou e nehenehe e whakarato i te kawenga i runga i te tinana).

Ko reira tika hoki ki te kia tino tupato i roto i te mahi ki te osteochondrosis me scoliosis. I roto i enei take, kia kia āhua i te kawenga, he minaminatia ki mua-korero ki te kaiako i te reira, na tangohia ana e ia ki runga i te huinga pai o mahi.

Whakarāpopoto ake

Hei whakarāpopoto, ka taea e tatou te mea e te taimaha - ko te ara tino utu me te māmā ki te whakapai ake i te hauora a koutou me te iti uaua whare papu. Tangohia i te tahi wa ki te faaohipa mo te marama, ka kite koutou ake moe, me te hauora whānui. mahi Tino whai hua ki dumbbells i te kāinga. Pikitia pehea ki te mahi i etahi mahi, tango i te titiro i mua i te tīmata koe whakangungu, ko reira māmā ki te tiki whakamarie ki te pere. Tīmata whakangungu tenei ra - a ite hua sino i roto i te wā poto o te wā.