Ko te uarua me tengi. Me pēhea te ki te hanga i te uarua me tengi i roto i te kāinga?

He tokomaha hoki te iwi taitamariki te pātai o te pehea, ki te te papu ake koutou uarua me tengi, ko te tutukitanga waewae. Ahakoa me ratou pai whānui fakamatala tinana āhua o te uaua i runga ake-whakahuatia titau mōhiotanga me ngā pūkenga motuhake. Kua tamata matou ki te arotau i te whakaaturanga i roto i tenei rauemi.

Ana tēnei tuhinga i tuhituhia hoki nga tangata ki te taumata iti o te whakangungu sipoti, a mo te hunga e hoki mea katoa take e kore e taea te haere i te omaoma. To tatou whāinga - ki te whakaatu pehea koe e taea e whakawhanake koutou uarua me tengi, te faaohipa i te kāinga. I roto i taua mau piha i te pānga mōrahi rapu tangata, tūhono i roto i tona take whakangungu o hihiri whaiaro i te matauranga o nga ture o te tukanga whakangungu o bodybuilding.

Mō hihiri

He aha tatou e tīmata ki te hihiri? No te mea tei katoa te whai huatanga o te īngoa kāinga i runga i te kaha ki te mahi ki te whakamahere e kore anake huarahi me huinga, engari ano hoki, a tino whakarite i nga mahi i whakamaheretia katoa.

Ko reira kahore ngaro e mahi i te Whare ki atu uaua atu i roto i te omaoma. He he rota o faahemaraa: kai reka, te kāinga PC petipeti, engari e mohio ana he aha atu! He kāinga i te whare. Na ka hiahia koe o haora i te tokorua ki te horo'a mahi kaha! Tatou i te reira, e kore katoa tahuri ki waho.

He he nui etahi nui o te manawanui. Na reira, tohe tatou e kei i runga i te mahana o te whakamahere o te tukanga whakangungu koe mārama whakatakoto ratou hihiri: he aha te mahi e hiahia ana koe ki te hanga i tou uarua me tengi. E tika ana kia rite ki te takitahi.

Na, E koe i te reira i reira! Wonderful. Tenei ka waiho koutou urunga tuatahi i roto i te rangitaki whakangungu.

Ko te huinga iti o te taputapu whakangungu kāinga

Kohl whai koe i te hihiri (me he nui tenei), pai ki te whakaaro e pā ana ki te whakangungu i tō rārangi. Ka taea e kore katoa te utu ki te hoko i te mīhini ki te pae kakano. Otiia tata tetahi utu ki te hoko i te pae, me te utu kaimahi ki hama ki humarie whakatika i te reira. Me koe ano ki te tito i te dumbbell, a pai - e rua. Whai hua, me te expander. Ki te te kāinga i reira he heamana kuiti ki kohukohu rakau totoka, ka e hoki koe e taea ki te whakamahi i te reira rite te simulator. Whai hua hoki tou mahi ki nga uarua me tengi me nohoanga noa.

Hei atu haereraa i roto i te whakangungu mā te pae whakapae kia whai hua ki te faateimaha atu te peketua tikanga, i roto i te mea he pēke kirihou ki tonu i te onepu o koutou taimaha e hiahiatia ana.

mahi taketake

E whakamana mahi i runga i te uarua me tengi motuhake me te nako. Ka rite ki te mea i mohiotia he, ki te awhina o nga uarua ea tengi te whakamahi i piko, me te unbent. huaina ēnei e uaua-te raveraa ra. ratou whanaketanga tahi anake whakarite pānga tika o te mahi. Mahi, ako'i ratou, kawea atu ki te pauna, kia ki te karo kia mahi whara i muri i te tūmomo kaha, muka mahana-ake uaua.

5 mahi taketake mō uarua i te kāinga

Ko te mahi tuatahi. tūranga tinana - tu. whanui waewae pokohiwi motu. I roto i ona ringa, tahuri nikau whakarunga - dumbbells. Ki tētahi piko Manawa ringa, i runga i te manawa - unbent. dumbbell Taumaha tīpakohia i roto i te ara pēnei i ki te whakarato 7-8 aua i runga i ia ringa i roto i te huinga. kia kawea te 1-2 wa whakamutunga i roto i ki te roopu mōrahi o te ope te faaohiparaa i.

Ko te mahi tuarua. Ko te tata rite ki taua whakaaturia i roto i te mahi tuatahi tūranga Tīmata, engari nga ringa ki dumbbells kapu anga i te tinana. I roto i tenei tūnga, motu ke i te pikaunga, ua uarua totoro pānga.

Ko te mahi tuatoru. tūranga tinana - e noho ana. Ringa te kōpeke te dumbbell tuku iho kei te me kei te tuke i runga i te huha roto. piko ringa manawa, i runga i te manawa - āta tika.

Ko te tuawha mahi. Toia te pae i te kāinga. Ringa - he ringa kuiti, nikau tahuri ki a ia. whakamana ana te mahi kei te kahore e nekeneke. Ko te maha o aua - 7-8. Ki te he ngāwari ki te mahi tightening tata i roto i te huinga, ko te tauira e te peketua i runga i ona pokohiwi, me te pauna hāngai. Ko te mahi kaha te nuinga o enei tokowha tenei, hei whakaako i uarua.

tuarima i te mahi. whitiki Totoro expander te uarua. tūranga Body - tu, waewae - pokohiwi-whanui motu. E tu koe ki waewae e rua i runga i te expander. Arms iho ki raro, nikau anga ake, nga tuke tata ki te tinana. Expander i roto i tenei tūranga hoki atu. Tika ka e mahi ana mahi ringa, te upooti'araa i te ātete o te expander, piko i te tuke, e aki nga tuke (ki te taea) ki te tinana.

Tengi. Workout i te kāinga

Ko te mahi tuatahi. French press tu. Utumu whakaara ki waewae --whanui pokohiwi motu. Ko te tūranga o koutou ringa ki te dumbbells: tuke whakaara ake, takai ana ake te dumbbell muri i tou hoki. Ko te tahi atu te ringa e roaa dumbbell, engari e kore e tautoko ia. Manawa ringa āta whakatorotika te whatīanga, ara te ringa ki te dumbbell te ake. Te faaohiparaa i hāngai te kawenga i runga i te tengi. I runga i te piko ringa hī hoki, dumbbell tīmata ake ano i muri tona hoki.

Ko te mahi tuarua. pae French e noho ana. Ko reira rite ki te mahi tuatahi. Te faaohiparaa i te noho i runga i te kumete.

whakamana ana te mahi tuatoru kei te whakamahi i te nohoanga ki te puringa rakau. Hoki tona mahi i roto i mua o te heamana sofa faaite i te tere e te hunga o koutou waewae ki runga ki te moenga, ona ringa i te wa ano, i tukitukia e hoki iho whakamana puringa ringa heamana, rite tonu te mahi i te reira i runga i te tutaki. Ko te tikanga o te mahi - i roto i te flexion / toronga ringa-ups.

Ko te tuawha mahi. Hoki te kāinga piri pae whitiki expander. E pā ana ki hoki tahuri ki te pae whakapae. Utumu whakaara ki waewae --whanui pokohiwi motu. whakamana ana te mahi kei te ringa tētahi. i tukitukia e hoki rite i te press pae French ringa, engari hei utu mau te dumbbells expander totoro. I tua atu, ka whakatorotika te whatīanga ringa whakaritea mua, me te maha atu.

tuarima i te mahi. ringa Flexion / toronga e takoto i roto i te nikau. whakanohoia matatau ringa. Te kore, ka whai i te kaha matua i runga i te uaua pouaka. A, no te raveraa i mahi te whakamahi i te peketua ki pauna.

nako whakangungu rerekē

Kia mahara e te wahi o nga äkonga mo etahi take ruru reira uarua. waiho tengi te. He aha te take e memeha? (Kia mōhio e he poto-atarua tenei.) Ko ohie te whakahoki. Uarua tuatahi mau te kanohi, ina i roto i te raumati i te tangata kakahu i roto i te T-shirt. Heoi, i tenei tukanga whakangungu haka mamae mana pea mahi. I muri i te katoa, te whanaketanga pai o kaitäkaro tengi tata rua rite uarua nui! I roto i te mau rave'a rerekē ka taea e koe ako'i koutou uarua me tengi i te kāinga.

He tino "hauhautanga" tangata, toi hōia ariki, ki te whānuitanga nui whakangungua te tengi, me mahi tempo, e kore rawa "piro" o ona pauna, a hanga he manawanui tere motuhake. I muri i te katoa, i tenei "ru" he uaua! Whanaketanga reira pera-ka karanga mana urupare tutuki e te whakamahi i expanders i roto i te tukanga whakangungu.

A, no te toro patu tengi taua kaipara uira te ringa me te bicep rite uira whakapiko reira ki tona tūranga taketake. Tümanako, tutuki te koinga o te pine ko Ruānuku e whati i paraharaha raima, i te parururaa i kēmu e kore e kite i te kau o tona tono. Heoi, e kore e te kaupapa o tēnei tuhinga tono ki tenei momo o Exercises, no te mea te nui o te uaua i roto i te tukanga o te tipu i te āhua bodybuilding matarohia paku.

Ko te raruraru o te tōtika o te trainings

e mea he e nga mahi, me te tuhinga motuhake, korero e pā ana ki te pehea, ki te te papu ake koutou uarua me tengi, waia katoa. Heoi he aha e kore e whakatutuki katoa angitu i roto i te bodybuilding? Pea i reira he mea ngaro o te whakangungu whai hua.

E kore e taea e koe te whakaaro e rua anake ngā rōpū o uaua ringa i roto i te noho wehe i te ētahi atu. Ano, hangaia te pūnaha uaua o te tinana tangata i roto i te ara taua e ko e taea hoki ki te wa roa hanga ake mahi motuhake kotahi anake rōpū uaua, i waho te whakanui ake i te tahi atu i roto i te rōrahi. I muri i te marama, me te hawhe o taua ako, matatau tonu arotahi i whakangungu te kāinga ki te whanowhanoā ite e kua mutu ana hua. Aha e meatia e ia i roto i tenei āhuatanga? Ko ohie te whakahoki: tuatahi, te tiki tohutohu mātau e pā ana ki te pehea, ki te te papu ake koutou uarua me tengi i te kāinga.

huringa sverhvosstanovleniya - te pūtake o te ahunga whakamua

I te tīmatanga, kia matau tenei kaipara waimarie nga taketake o wā kawenga whakangungu me te eke pahikara. E tika ana kia mārama whakaaro e pā ana ki te parau tumu matua, whakamahia nei e bodybuilders, te whakanui ake i uaua papatipu. Kei te hāngai te reira i runga i sverhvosstanovleniya.

kitea Sports Medicine e tino pai te tupu uaua ko e tika ana ki te mahi huri taiāwhio o ia mahi mo 5-6 huinga i roto i te ara e whakaaetia whakangungu taimaha te tauira i roto i ia o tona huinga, mahi ki te mōrahi, ki te mahi i kaua e neke atu i te 7-8 aua. I roto i tenei take, i te rua nga wa whakamutunga whakaputaina e te mana o te kaipara.

Me mōhio, i roto i puta mahi kaha muka uaua mikrotravmirovanie. Ehara i te mea e tika ana ki te wehi o! Ko te taiao tenei. takoto te lēsoni i roto i te meka e te pai-ki āu reira whakangungu traumatized kawenga muka te whakanui i tona rōrahi. kia tu te reira mo te kotahi "engari."

Whakatūpato! huringa sverhvosstanovleniya fokotuu mai e kei reira, i roto i te tua ki nga ra whakangungu, a tae noa i tetahi ki te maha nga ra, tango wahi kahore mahi. Me whakahokia muka whara! Ko Ko te aha te tangata e kore e matau noa pehea ki te papu ake koutou uarua me tengi i te kāinga, engari ki te aronga o te wheako pai hoki, faaohipa iti fuu i runga i te workouts rā mole.

whakangungu whānui me te whanaketanga tino pai o uaua i roto i te ringa

Ko te huru tuarua mō te whakangungu whai hua ko tona whīwhiwhi. Ko tenei te mea tatou e kua whakahuatia kua, ka haere mai te reira ki hua noho. Kahore he take ki te reinvent te wira i te wa ano, i te clue tino pehea ki te papu ake koutou uarua me tengi i roto i te kāinga e taea te mahi kia rite ki tūtohutanga ki mahi kaitäkaro. A tohu ako puāwaitanga o uaua mo te huringa whakangungu i roto i toru trainings e te whai ake:

• whatu - te uarua;
• pouaka - te tengi;
• waewae - pokohiwi.

Heoi, hoki roanga te ahunga whakamua i runga i te wā kia puta ke rite te nako reira. Hei tauira:

• pouaka - uarua;
• whatu - te tengi;
• ringa - waewae.

I ngā ki bodybuilding kawenga sipoti

Ētahi huringa whakangungu kaitäkaro fakatahai bodybuilding tūmomo ki whakangungu o te āhua rerekē, taka te pikaunga te wahi i runga i te waewae. Ki te kore e koe i te tukuna ngaio (i roto i tenei take i te whāiti nui), te tua o te kawenga huringa mo te whanaketanga o te pūnaha Cardiovascular ko ki te kia pōwhiritia. E nehenehe te reira wā petipeti: whutupaoro, poitūkohu. he painga mō te whakapai ake i te rere āhua waenganui-tawhiti homeostasis kaipara whānui hoki te reira. Ko nga mea katoa i reira, whakangungua i roto i te ara taua te ngakau me te toto oko whakarato kaitäkaro tukuna pūmanawa nui. Ko te huru anake mo te taua whakangungu atu ko to ratou kaiawhina, huru mahana-ake.

Fakatatau ki ai, i roto i tenei take, kia tutakina rawa bodybuilding huringa whakangungu motuhake mahi mo te waewae. Te aro i roto i te huringa whakangungu ka titiro rerekē: uarua, tengi, pokohiwi, hoki.

mutunga

Hei whakarāpopoto i to tatou arotake, kia tuhia te reira e mahi i roto i te bodybuilding kāinga he iti whai hua atu i te īngoa i roto i te omaoma i raro i te arata'iraa o faaineine mātanga. Ki te kati koe i tou whare he omaoma motuhake, me te kore e te utu ohaurunga whakararuraru koutou, e kore e taea te whare o te whakangungu noa whakaaro. Heoi, i raro i etahi tikanga o te ora o te tangata ngā ako'i ai nga uaua (uarua, tengi, me ētahi atu) anake i te kāinga. I te wa ano, mōhio tatou e whakamahere te aroaro o te hihiri mārō, me te whakangungu o mātau e taea ratou pānga kia tino mīharo.