Mahi i runga i te kikowhiti mō wahine ki dumbbells i te kāinga: rārangi

He aha i taea e pai mo te wahine pūtōrino ahua hākinakina? He e nga kamo miharo o tāwhai. Otiia e kore e te hoatu katoa te ahua pīrahi i whanau, e waimarie noa enei iwi, me o ratou wae. E te nuinga ki te mahi ki runga ki a koe. A kia nahanaha tenei tukanga me te whai, ki te e koe, he huarahi pūtaiao. I teie mahana kōrero tatou e pā ana ki te mea e kia te whai hua tino me te utu ahua o mahi mo te ata horoia mō wahine, kia rite kore ki te huihui ki te moni moni nui mo te hoko o te ohaurunga ki te karapu tinana.

tohutohu General

ka meinga Ataahua, kahore tohu o sagging kiri i runga i te ringa koutou e kore anake te māia, me te ātaahua i roto i te kanohi o etahi, engari i ētahi wā e tauturu te reira ki te huna i te tau pono. Katoa e hiahia ana koe ko te aroha o te whaiaro, me reira te hiahia ki te titiro pai, manawanui manawanui me te, no te mea e matau koutou, tetahi haora o whakangungu ki te tiki mīhini ainei, me te iti o te taputapu hākinakina. mahi kikowhiti ki dumbbells e whakaaro taketake ki te hoatu uaua ringa oro.

Me takiuru koutou workouts runga, he rota o te wa e kore te mea e tika ana mo tenei. Ko te tikanga e toru wā i ia wiki mō te 30-45 meneti tatu. Ko te kupu, hoki ahau he mea e tika ana ki te whakairo i roto i kore ake atu i te toru haora (tunua katoa) ia wiki. Whakaae, Ko katoa e taea e koe te utu i tēnei.

He bit o anatomy

Ki te timata, tango i te haerenga o te matauranga tuatahi o te koiora. Ringa - he tihi, me tetahi o nga waewae matua o te tinana tangata, e hua ana ki te mahi hopu. ringa wheua kōhiwi (kahore he kōrero) ngā te tahi pokohiwi, kikowhiti me te kawititanga o. Ko te pūnaha uaua rite te keke kahu, me ngā o te rōpū mua o uaua, i roto i ngā faingofua, he kawenga hoki flexing te ringa me te hoki o ture te toronga o te whatīanga.

uaua wāhi

I roto i te mua o te rōpū o uaua kei uarua, ranei, ki te tango tatou i te patohanga Latin, uarua, te reira nui, na tu te reira i roto i te pai i raro i te kiri. Ko tenei uaua, e taea ki te whakapiko i te ringa i te whatīanga tatou. Ki te awhina o mahi ki te whakakaha i te uaua o te kikowhiti e taea riro atu te tauturu, me te whakarei ake i te ataahua o koutou ringa. Ko te rōpū posterior he ua toru, tengi. Kei a ia ko e toru tangiata, upoko (roa, lateral, medial) ranei. Tengi āhei tika to tatou ringa, me te tango i reira hoki, ka hoatu hoki ki te tinana. Tenei ko te aha e mea faufaa ki te kikowhiti mahi.

etahi contraindications

Knowledge o te anatomy o te fakaivifo'ou iti e pa nei ki runga ki te kaupapa o te taputapu hākinakina - dumbbells. Tonu e tika ana ki te tautuhi: te mahi hoki nga whatinga i te kāinga mā te whakamahi i dumbbells, ka mahara e pā ana ki te here.

contraindicated kawenga Power te i roto i tūroro hypertensive e whai mate ngakau, wahine hapu, i reira he ūhia i etahi mate o te pūnaha musculoskeletal. Na reira, hoki koutou ake te rongo o te hinengaro tūtohu tatou, i mua i tomo koutou ki to ratou kaha kawenga mahi, kōrero ki tō tākuta, ki te hiahia koe i te reira.

Ko te kōwhiringa o ngā taputapu, me te hua

Ko te hunga e whai kahore contraindications ki faaohipa i te kikowhiti tūtohu dumbbells hoko tuatahi Kōmāmā. ka whakawhirinaki ratou taimaha i runga i te whāinga i whakatakotoria e koe mo koe. Hei tauira, te tau kōwhiringa kotahi: e hiahia ana koe ki te ngaro taimaha, me te whakapai ake i uaua reo, ka taputapu hākinakina taimaha - e kore neke atu i te kotahi kirokaramu. Ka whai ia mahi i roto i tenei take ki te kia tekau ki te rima nga wa toutou ka hanga i te iti rawa kia toru ranei wha huarahi. Okioki te rota o kore e tukua i waenganui i ngā huinga.

Kōwhiringa rua: e kore koutou e hiahia tika ki te whakakikī uaua, me kua te mahi ki te whakapiki ake i to ratou taimaha, ka whiriwhiri i te dumbbells ake ki toru kirokaramu. I roto i tenei take, ka waiho i te aua i waru ki te tekau, me te maha o ngā huarahi e taea te mahue te taua. Kia mahara ki taua kawenga me tō tinana ki te kia nui haere āta me āta, e kore hiahia ki te overdo te reira i roto i tenei mea. A ka kōwhiri i te anga nui, he aha kia utu koutou whakarongo - ki te hiahia koe ki te pupuri i te reira i roto i o koutou ringa, e kore e ite fiemālie reira.

kai tōtika tika

i mua ara te tīmatanga o ratou whakangungu Fakakaukau kai. nui iti o te warowaihā i roto i reira, te pūmua huaora ranei ka whakaiti koutou tautooraa ki te kore, faaohipa riro koretake kikowhiti.

Pūmua - poraka whare taketake mō ngā pūtau uaua. Ko tōna he rota o te heihei, tīhi, ika. Warowaihā - he puna o te pūngao. Ko ratou whiwhi matou tinana i pata, huawhenua me hua. Kaua e tukua koutou tinana haere matekai, me te matewai. Neke atu i te rua rita ia ra o te wai pokekore - ko te täkupu.

Engari tamata ki te karo i ngā kai fatty. e kore e nui te rahi o te ngako i roto i te horomanga kai ra ma rima ōrau. kai puta noa i te ra kia neke atu i te wha. E rua haora i mua i te mea pai te mahi ki te pehi i te kai, ki te kai i muri i taea te īngoa e te haora. Makona taea te rewena koutou matekai hua waiu.

Mahi mō ngā uarua ata horoia: rārangi

Hei timata, hoatu e matou he tauira kahore dumbbells.

Hoki te mahi tuatahi mo te uarua me tengi ka hiahia te heamana. noho tatou i hoki i roto i te parahiraa, hoki tika, waewae tahi, paku piko turi, ringa maru ia i muri i te utumu me kapu kikokore i runga i te nohoanga o te heamana. heke tatou ki te patunga witi, me te piki ake ki runga ki nga ringa o te torona heamana. A tapiti faahou i te mahi e taea e ki runga, ki te 20 ngā wā.

Hāngai i te whakapakari i te tengi te mahi e whai ake nei. Tīmata tūranga - e hiahia ana koe ki te takoto ki raro, i runga i tona taha ki matau (tango te e āraia ana tū) waewae tahi, turi piko, hoki tonu, tona ringa maui muri tona marutanga upoko, nga ture noho te tohutoro. tinana o raro e piko i te taua wa tautoko i te ringa i te whatīanga. Ka rite ki faahiti te mahi tuatahi ko ake ki te 20 ngā wā. ke te ringa tautoko te.

Ka tauturu te toru o mahi kia whakakahoretia atu te kiri sagging i runga i nga ringa o. rite te reira i te pana. Ko te rerekētanga ko te e tenei kia meatia ki te piko turi, ringa whakanohoia pokohiwi-whanui motu, ka whakapiko i te tuke te taha te tinana. 10 aua - 20 hēkona, a taea wātea. whakamana katoa 10 huinga.

Mahi i runga i te kikowhiti me te kawenga mana

Tuatahi ki te whakapakari i te tengi. Tangohia ake nga dumbbells, tu ki o koutou waewae whakaturia whanui pokohiwi motu, ringa ki raro. Whakaara koutou ringa mua, neke ratou motu ke i koki matau me te utumu raro.

Tuarua. Tangohia dumbbells, tu ake tika, te tiki i to koutou waewae matau hoki ki muri maui, me te hanga i te taahiraa crossover, paku piko koutou turi. Ringa i tenei piko wāhi i te tuke me te ara i te pokohiwi. Tangohia te tūranga tīmata, te huri i te tere i roto i te ripeka-taahiraa, faahiti. Kia mataara hoki manawa. I runga i te manawa haere ki raro, haere ki runga, i runga i te exhale. toutou Mahi te ake ki te 20 ngā wā.

Tuatoru. Mai i te tūnga tīmata ki te tu ake tika, te ringa maui o raro i runga i te hope, tona waewae maui i runga i te taahiraa ki te hoatu mua he tītaha hohonu, i tenei kau te ringa matau ki te raro i te dumbbells i tou taha, e whakapiko i te huha matau i te turi. Kia ara te tinana, me te ea ake ki te tūranga tīmata. Mahi tukurua i te iti rawa 10 ngā wā ki ia waewae.

mutunga

e kore e Here taua tohutohu māmā, me te tinihanga, me te he rārangi o mahi taea anake ite māia ake, engari i hoki te ataahua, ringa atamai. He manawanui iti - a muri o nga marama o sagging kiri anake te tokorua me te reo uaua iti ka hei mo. Kaua e wareware i te wa ano, me te i runga i nga mehua haumaru me etahi contraindications. Here, te parau tumu matua o te mahi ki runga ki a koe - "kei kino". Na reira, te whai i te tūmomo ki whakatika pai, me te hūhi, te huri i te taputapu ranei tango i te mea kiano i matao.