Mahi me tona taimaha ake i te whare. He huinga o te mahi ki te taimaha tinana mo nga tangata me nga wahine

He maha pā hiahia te āhua noho hauora hei utu o te omaoma tinana i te kāinga ki te mahi i matatini fakatāutaha hangaia, whai wāhi kotahi mahi me ona ake taimaha i muri i te tahi atu. Na ratou hihiri - ki te whakaora i te moni i runga i te hoko i te mema omaoma - rawa kouma.

I roto i te tikanga ki te whakapai ake i te hauora, hei nanakia, hangore, faarahi i to ratou reiti mana i raro i te II - kāwai III hākinakina, he rawaka taua mahi. Ko tētahi atu mea, ki te he whāinga hao te tūru: kāwai hākinakina ahau me runga ake. I roto i tenei take, kahore he omaoma kaiako me te motuhake e kore e meatia e.

Ahakoa i te whakangungu kāinga e wātea ana?

ara Universal o tino tinana tangata he mahi ki tona taimaha ake i te whare. He hāngai ratou ki te kore e taea e ki te haere ki te omaoma (no o tawhiti, kore o te wā mō te tahi atu take ranei) te tauira. I roto i te manakohia o tenei ahua o te whakangungu ta ia, me o ratou wātea.

He mea nui ki te arotake i tika hauora koutou, kia rite ki te kore ki te kino ia ia, ano he mahi tinana. I muri whakangungu physiologically - he taumaha mo te tinana, haere tahi i te kiko uaua sverhvosstanovleniya. kia rite te ahotea. I roto i te kupu, tangohia rite faaohipa me ona ake taimaha i te kāinga kia mātakitaki etahi tūpato.

Hei tirohia te mahi o te ngakau, ko te pai hāngai ki te whakamatautau i te faaho'iraa mai o tona tere noa i muri mahi. Otiia ki te kahore i koe i, e kore e waiho e koe pouri. Na, i muri i mahi kia whakatutuki te huritaiāwhio, hihiri, hei whakaako i te ngakau.

mahana-ake

Timata i te whakangungu auau mō iwi e mate ana i mate mau, kia anake hei ki te whakaae o te rata haere, me te kaupapa ki te aroturuki wā o te mana hauora.

Kaua e wareware ki i roto i te tikanga ki te karo whara ki te mahi i tetahi mahi ki ona ake taimaha i muri noa faaineine i te tūmomo matatini, mahana-ake koutou uaua, me te faaineine ia ratou no te mahi tinana te matatini matua. A i mua i tika tūtohutia te mahana-ake te ki te whakaōrite uta huringa, rite hoki te whakangungu i te pūnaha Cardiovascular, te momo o te rere āhua mō te 15 - 30 meneti. Te waiho i te whara mahana tinana. I muri i te katoa, i tetahi mahi tinana - te reira te ahotea i runga i nga muka uaua, hua i roto i to ratou sverhvosstanovleniya (ki te whānuitanga nui).

I runga i te matatini o mahi ki toku taimaha mo nga tangata

Ka taea e whai mahi bodyweight matatini mō tangata he momo o kōwhiringa. Ko te tikanga ngā reira 7-10 mahi. Ia mahi (ratou rōpū) he whāinga - te whanaketanga o te huinga etahi o uaua. Taunakitia hoki nga tangata motuhake - i runga i nga ra rerekē o te wiki - kia mahi i roto i ngā rōpū uaua rerekē. Hei tauira, te whakangungu rua:

1. Aaka, deltoids (ratou kurupae "hipokina" nga pokohiwi), rara, waewae - i roto i te whakaōrite.
2. Uarua, abdominals, waewae - nako.

A-huringa wha i roto i te wiki kōrero mo nga wiki e rua o te whakangungu i roto i te whakatinanatanga tuatahi, me e rua i runga i te rua. kia haere i runga i nga uaua mahi o te rōpū mahi ngā. He mea nui ki te mohio he aha te ahua o te mahi hāngai ki reira.

Mahi mō ngā rōpū uaua rerekē

Tohu tenei reta mō mahi bodyweight:

• pouaka - pana-ups, wahia-puāwaitanga;
• nga uaua pakihiwi - toia ake i runga i te pae, mahi "pae taha";
• rara - toia ake i runga i te ringa whānui pae, ringa flexion-toronga i runga i nga tutaki;
• waewae - ãpoko āhua i runga i waewae e rua: rānei momo plie puāwaitanga;
• uarua - toia ake i runga i te pu crossbeam whakamuri;
• uaua puku - te Aharoto ki te matimati ranei waewae tomo tona matenga;
• waewae (nako) - squatting i runga i tetahi waewae.

Aha kawenga i ki te whakawhāiti i koe ki te wahine?

O te akoranga, te āhuatanga he mahi bodyweight mō ngā kōtiro. Women kia meatia e atu kardiodvizheny no fokotu'u mai he ngako tinana nui (7-10%) ratou anatomy.

Ko ratou ki te hanga i kore te e nako te ahua wahine huinga tūtohutia i runga i te whanaketanga o te uaua hoki te whanui, deltoids. Hoki e kore mahi matarohia e hanga i te mata o te waewae mua o te momo tane tūtohutia.

Heoi, ko te hapa, ko te whakapae e te wahine maha tereina "hanga" he nui faahiahia o te uaua hoki o whakangungu kaha. Hivá faaohiparaa i te sex ataahua: no te mea o te matekai o te testosterone tūturu i roto i te tinana wahine e kore ko e taea. Na reira, hanga te awhe i runga ake i roto i te tirohanga o enei here, kahore e ōrite ana ahua momo wahine (te whanaketanga o te uaua whanui hoki, uaua o te rōpū mua o te huha.) Fakanatula, e faaohipa ona ake taimaha e rerekē i te wahine mō te tangata.

pae Whakapae rite te mahi matarohia

I roto i te mahi maha i reira ko te rōpū o puāwaitanga, arā ao mohio, tupu i roto i whakangungu te nuinga o te iwi. Kia tīmata te ki kukume i runga i te pae.

Kei te karanga a te reira i te turanga mo te whanaketanga o uaua i roto i te ringa, pokohiwi, hoki uaua.

Whakangungua kaitäkaro toa e mahi ana i toia ake 4-5 i 10 wā huarahi. Women nui 3-5 wa ia huinga. Heoi, ki te kore e tenei tuku i te puka tinana o te mātauranga tinana pūkenga, ka piko, tika o koutou ringa i runga i te pae i roto i te više utu maha nga wa i rite taea. Heoi, i te mahi whakangungu ki te maha o aua kia nui haere.

Kia tīmata te ki he aha te mea ngā te mahi bodyweight pai hoki ngā tangata kukume i runga i te pae. He he hītori tawhito, rite te pae whakapae tuatahi ko te tao o te legionary Roma, matakahi i waenganui i ngā toka i roto i te awaawa kuiti.

Toia ake i runga i te pae

Me mōhio: ko te nuinga tane tenei mahi. mahi reira Women, engari ki iti kaha. Kei te whakatakotoria tonu taunakitia kāinga pae whakapae i roto i te tirohanga o te faufaa o te mahi.

Ki te mahi i tenei, whanganga te āputa i waenganui i te taiepa i roto i te aroa. Hokona i taonga hākinakina turnikovuyu rauawa ngongo ki āhuatanga e tika ana. He kaimahi ki te hama e whakatika reira mo te hawhe haora.

kia tīmata te mahi rawa ki te aronui kume-ups. Tīmata tūnga: i Visa i te pae, ringa - pokohiwi-whanui motu, ringa pu te tihi. Synchronously piko ringa e rua i nga tuke ki te tūranga tae noa ki te mea te kauwae ki runga ki te pae.

Tightening whakamana te tekau nga wa i roto i te huinga e wha. Ko tenei kaha - te iti ki te whakapai ake i te reo tinana. Ko te kupu e whakakaha ana i te kurupae runga o nga uaua pectoral, āhua - tengi, deltoids.

Ko tētahi atu mahi ki tona taimaha i runga i te pae, e ka whakahua tatou ake te huaina toia te ringa kuiti whakamuri. I roto i tenei take, nga ringa e whakanohoia ki runga ki te pae i tetahi ki tetahi i te tawhiti o te nikau. Ringa piko i te tuke ki te whakatika i te kauwae ki runga ki te pae. Kei te whakamana te reira i wha nga wa i roto i te huinga kotahi tekau. Tenei mahi whakaako i te uarua tohu.

Ko te mahi tuatoru - tightening o ringa whānui (ringa - pokohiwi whānui, hoatu te kaho kei muri i te matenga). I roto i te tua ki te kawenga āhua i runga i te uaua o nga ringa, na faaohipa tonu lat ( "Wings" rite e huaina ratou wharau.)

papa tubu (lath)

Ko te ingoa tuarua whakahuatia i roto i te upoo parau o te mahi - ringa flexion-toronga takoto i roto i te nikau. Mahi e te tangata.

Ko te putanga matarohia - ringa whakanohoia-whānui pokohiwi motu. I te wāhi i raro kia pa ki te uma (engari e kore e totoro!) I runga i te patunga witi. Kei te whakamana i te reira i, i runga i te tinana o te 4 huinga o 35 rānei - 50 ngā wā.

Hoki wahine pushups wāhanga whakakapi e "pae". Tenei mahi pateko. kei Train i runga i te whatinga me matimati ki runga ki te patunga witi, me te, te whakawhetai ki te press kaha, i pupuri i te kātua kei te tika, kahore sagging.

squatting

Tetahi mahi taketake i roto i te whakangungu tinana, ko te ãpoko. waewae whakangungua tautuhi tere tangata, me te manawanui. Ko reira, i roto i te tua ki te whanaketanga o te uaua waewae, ko te tohu pai o te pūnaha Cardiovascular (Martine whakamātautau.)

A feruri i te ãpoko matarohia, hanga nga uaua waewae o te momo tane. Waewae whakaritea i whanui pokohiwi. Hoki mahi tika, me kia maeneene te hoki, a kahore e nga turi ngā i te tuaka pohewa haere i roto i te koromatua. Hoki te tikanga kia tųturi kawenga ka pēna i runga i nga pire e rua, me te aranga - mō te waru. ngā tenei te mata mua o te huha. whakamana Mahi i roto i 3-4 huinga o 30-100 haeretia.

Squatting tetahi momo - plie (pūrerehua) - tūtohutia hoki nga wahine. hanga te reira i papa rapa. Ko te kupu pāmu turi i roto i te ringa. Ko te maha o ngā huinga me aua rite ki te ahua o te aronui noho tū.

I te tahi taime faaohipa me ona ake taimaha rite tōtika rite te piha haapiiraa i runga i te pae. Ko reira e pā ana ki squatting i runga i tetahi waewae (i te wa ka totoro te atu waewae whakamua). Hia ki te rave i te reira? Tīmata ko te hunga i te hinaaro (mahi taimaha tinana), me te āta kawea ki te 10 aua ia huinga. Hoki whakangungu tūtohu tatou e toru huinga.

Whanaketanga o nga uaua puku

E mea papû e te ahua pai (uhinga ki e rua tane me te wahine) kōrero i te pouaka whakaarahia me puku kikī. Oia mau, te mahi mo te bodyweight i roto i to ratou ahua matarohia pau ke kau 'e whakakaha ana i te abdominals. E kore te mea poitirere tenei. I muri i te katoa, tata tetahi mahi tinana, e whai wāhi ēnei uaua. tākaro rātou i te tūranga aueue, e mau ana i roto i ruruku whānui.

I tua atu, titau ratou whanaketanga te rōrahi nui o te mahi whakangungu i te, mea, te whanaketanga o te uaua aano o te hoki uarua ranei. Mahalo e ko te aha te kaitäkaro whakaakona e kore e mahue i te whai wāhi ki te whakaatu atu ratou "poraka".

Tikanga, he huinga o te whakangungu mahi bodyweight tā motuhake wahi o runga, me te raro o te press. I te kāinga, te nuinga o maha hoki tenei whakaaro e kawea i roto i rua mahi. Na te tūranga tīmata hoki e rua - e takoto ana.

Hei mahi i te wahi o runga o te waewae press e whakaritea, i roto i te ringa raka whakaritea i te hoki i roto i te tūnga whakapae o te tinana. A amo i te pinakitanga, ona ringa free i te pa, a meinga pa ki o koutou waewae. tata i roto i te āhua whakapae, me te ka hoki ki te tinana me te ringa - ki te pa mo te matenga (tikanga "tata": e kore te hoki e pa i te whenua). tutuki ana tēnei mānukanuka atu o uaua puku. whakamana Mahi i roto i te 4 huinga. Tau o aua mo ia o ratou - 35-50 (i runga i te tohu o te tinana rānei).

A, no te raveraa i mahi i runga i te wahi o raro o te pēhi te faaohiparaa i ringa hopu te utumu runga, rima toro e pupuri ana pateko mo nga rauemi i te ringa. waewae rua - tika. Ratou synchronously atu te whenua, me te pa ki te papa i muri i tou matenga. Ko te kaupapa whakamuri-wāhanga, ano tika hinga ratou, engari he iti, kia kaua e pa. Ka rite ki i roto i te mahi o mua, ko te kupu te whakatutuki i te pānga o te pēhi uaua mānukanuka puta noa te huringa mahi. Ko rite ki te mahi tuatahi hoki te maha o tāruaruatanga.

mutunga

He huinga o te mahi ki ona ake te taimaha e taea meinga te tinana tangata i roto i te huru mahi tino.

Ano, te mahi me ona ake taimaha, rite ki ngā tohunga o te hākinakina, ko te taahiraa whakahauanga i roto i tona whanaketanga mo te kaipara. Otiia i roto i te ko Wī kikī te pūnaha taimaha whakangungu-unscripted taimi halá, Cardiovascular.

Hoki te iwi maha whakarārangitia pai nui ki te ite pai. Heoi, wahi o te mahi ki haere atamira "me ona ake taimaha," haere ki te akomanga i raro i te arata'iraa o te kaiako i roto i karapu hākinakina me te hī.