Me pēhea te ki te hanga i te mau fare kaki

e rua ranei e toru nga marama o te whakangungu uaua hoki, ka taea e koe te whakapai ake i te kounga o te tanga kaki. Te tikanga uaua kaki whakawhanakehia kaha, me te nui. e kore te pai anake whakapaipai kaki whakawhanakehia ki tona rangatira, fakamamafa'i tona kaha, me te tūranga pai, engari tiaki ano hoki ki te kino ki te tuaiwi. He whānui, e hanga te pātai o te pehea, ki te papu ake te kaki ana injuries he kore noa he take nui mō te kaitäkaro, engari rawa hāngai mō te tangata.

I roto i te mea tere o nga wa katoa i tetahi omaoma, me pehea ki te papu ake te kaki i te omaoma. He he he maha rawaka o kaiwhakangungu, i roto i nei ki te whiriwhiri i te watea tino mo te takitahi whakangungu, i runga i tona whanaketanga tinana whānui, me te tinana rānei.
E hāngai ana tēnei tuhinga i runga i te āhua o ki te hanga i uaua i te kaki te kāinga.

Hohoro te papu i te kaki rite taea ki te mahi maha. uaua kaki tukua ki a ratou whakangungu i nga ra, ara e rave rahi taime i te ra. Ano, Ko nui atu pai, iti auau, me te kawenga nui i runga i nga uaua mahi auau ki iti riaka i runga i te kaki. Ko te whakangungu huru matua - e kore e holi ki te kawenga mōrahi, ka kia mohio ki te kawe i roto i te whānui mahana-ake i mua i mahi kaki.

Me pēhea te ki te hanga i te kaki - ture whānui:
He mea tika ki te whakangungu i te tere noa, pai me kahore tēpilé.
Kei matatini kūpapa o 3 - 5 mahi. Tau o ngā huarahi ki ia faaohipa 10 ki te 20 ngā wā. I te timatanga o te whakangungu kia kia tupato ki te uta i te tīpakonga.
Whakangungu tahi e te supply toto copious ki te roro, e taea whakaatu iho i roto i te āmai iti. Takekore ki te mea, i muri i te tīmatanga o te whakangungu mo te wa tuatahi, ka puta he mamae uaua iti (roa tetahi raru huaki uaua), e faifai ka ngaro rite nga uaua kia whakamahia ki te kawenga.
Ki te whakaiti i te tūponotanga o te tupu, me te pānga mitigation taea tūtohu te tino mahana-ake i mua i mahi, me te whakaōrite i roto i te hua i roto i te kawenga i runga i te uaua. I roto i a muri mahi ki te karo i tauira me te hauhauaitu i roto i te kaki.

Me pēhea te ki te hanga kaki - rerekē huarahi:

Ko te ngako o te huarahi 1 ko e rite te kawenga i runga i te uaua kaki te whakamahi i resistance hōpuni. Ie, i roto i te pane, kaki te kaha kawenga o ratou ringa, i roto i te ahunga tika i te kaha tono ki te pupuri i nga ringa o te matenga. Hei tauira, mā te hononga i te kapu i roto i te raka i runga i te hoki o tona matenga. Ki te whai koe i te āheinga, me te hiahia, ka taea e te tango e koe te awhina o te hoa e ka hanga i te kapu pikaunga o ratou ringa.
Ko te huarahi tuarua, ko te ki te mahi mahi kopakia ana i roto i te hanga resistance te whakamahi i ngā pūrere rerekē ranei kawenga (expander, dumbbells, panekeke, me ētahi atu).
Hei mahi i te mahi e hiahia ana koe ki te faaineine i te pūrere motuhake, i whitiki me pokohiwi mau ki runga ki te matenga. Ko te pokohiwi whakamahia ki te mau pikaunga utanga hanga i runga i te uaua kaki. Pokohiwi ki te tuwha i te kawenga whakanoho iho ki runga i te mata katoa o te tāpiritanga ki te matenga.
Ka taea te whakamahi te wā kotahi rua huarahi ki te whakangungu o te kaki mō mahi rerekē.

Tauira o mahi e taea e koe te mahi i runga i to ratou ake, ki te mōrea iti o te whara:
1. ki te ātete o kapu ANGLING. neke ana te matenga hoki a waho.
A, no te tītaha te matenga te whakamua e kei kapu i te mua, me te okioki i runga i te kauae raro, te hanga i te resistance tilting. A, no te neke i te matenga hoki e kei kapu i te hoki, te hanga i te ātete ki te whakapiko i runga i whakamuri.
2. Ki te koutou kapu tētahi i runga i ia taha o te kauae, ki te hanga i te ātete ki te huringa o te matenga i roto i ngā tohutohu e rua tētahi.
3. te maungārongo, upoko ki te whakaputa i whakarunga me raro nekehanga. hanga Ātete taimaha whakaritea ki te reti mau ki runga ki te matenga.
4. Mahi rite ki te tetahi o mua, engari kua meatia e te reira e takoto ana i runga i tou puku. Te faateimaha ia tuku ki upoko, upoko ki te whakaputa i whakarunga me raro nekehanga.
5. noho ki te matenga tītaha i roto i te parahiraa ki te hoki, upoko ki te whakaputa i whakarunga me raro nekehanga. hanga Ātete taimaha whakaritea ki te reti mau ki runga ki te matenga. Kei te whakawhiti te faateimaha ia ki te rae.
6. tu a okioki ana i mua, ki te upoko kia ake a raro nekehanga. hanga Ātete taimaha whakaritea ki te reti mau ki runga ki te matenga. Kei te whakawhiti te faateimaha ia ki te hoki o te matenga
7. Tokotaha "i roto i te tūranga o te matenga Porter 'ki te whakaputa i whakarunga me raro nekehanga. hangaia e ātete ringa hoa. Kei te whakawhiti te faateimaha ia ki te hoki o te kaki, kauae ranei, i runga i te aronga o te kaupapa matenga rānei.

Waihanga ātete ki te kaupapa o te matenga, a taea e te tikanga rawa watea pērā i te Kākati rapa. Ko reira watea ki te whakatika i runga i te matenga, kahore te whakamahi o potae ki pokohiwi. Otiia me te reira ki te haere mai ki ara o tona tāpiritanga ki te tautoko, mo ia mahi ake.