Me pēhea te ki te mahi i nga mahi mo te tohutohutia

I roto i te hinengaro o te tangata katoa faaohipa hoki tohutohutia - he huinga o nekehanga ohie kahore kawenga whakarei atu hāngai i oho te tinana i muri i te moe o te roa te po. Ko te whakaaro o te mahi ata - ake i ngäwari me te huru whānui i runga i te mahi whaiaroaro o te ra mahi. I roto i mahi whakapiki i rere toto ki te uaua, me whekau.

I roto i te wā po era o pōturi iho tohanga toto puta noa te tinana, me te mahi o ngā pūnaha faufaa katoa. Na reira, ki te whakaputa i te mahi tinana whakarei i muri i te tafifi i ake e kore e tūtohu. Te kore tāne i taea ranei te fariiraa i microtrauma. A i muri i te taea te ata īngoa marama, me te ki te mahi me te ki te omaoma.

Kei te pai whakamana mahi ka tohutohutia i runga i te rā, ki te tukua tikanga - i roto i te rangi hou. e kia nui e rua tekau meneti o taua mahi - kotahi tekau. He mea tika e kore ki te mahue i te tūmomo. I mua i te tīmatanga o te ata mahana-ake kia inu i te karaihe o te wai. I roto i te moe, thickens te toto, mahi tinana ngāwari whakakaha anake tona tohanga i roto i "tau" puka. Na ko te pikaunga atu i runga i te uaua ngakau tenei.

kia tīmata mahi mō te mea ai ki te kaha iti, manawa kopu hohonu, engari e kore e ū. Tenei tikanga whakarei ake te kupukupu marama te po pēpēhia me whakanui ake i te nui o te hāora tomo te toto. whakanui i āta te pikaunga utu. whakapiki i tenei toto tohanga me te pākia.

I te kau, i reira e maha ngā momo o peihana:

• mahi ata - mahi e hāngai ana i oho i te tinana;
• mahi ata mō wahine hapu - he huinga o mahi ki te whakapai ake i nekeneke wahine mahi me te kukune;
• Ka tohutohutia o kanohi - mahi ki te whakapai ake i kite, me te maimoatanga o mate kanohi;
• mahi ata mō te mate taimaha - he pūnaha o mahi hangaia ki te tahu ngako.

I roto i te tikanga mō te mahi ki te ako atu kawea vivacity, kia tuatahi tae koe ki waho, ki te ataata, ki te whakaturia koe ki runga ki te pai, ngāwari ki te tiki i roto o te moenga te ata ki te mahi ngā tukanga akuaku, me te tākaro waiata.

mahi Morning. mahi

1. 1. E noho ana e tu ana ranei, whakamana tītaha te matenga whakamua - hoki, matau - mahue me tākaraka hurihanga porohita me Tētākaraka.
   2. Ki tētahi mahi me te kaupapa takahuri o Pleven me nga tuke, ringa, ringa. Mahi "kutikuti" ringa.
   3. pokohiwi-whanui o ratou waewae motu, ka mahi i te utumu ki te maui - ki te tika ki te hoki maeneene, hanga he nekehanga porohita papatoiake.
   4. Utumu. He mea tika ki te ngana ki te tiki i ona ringa tētahi i te rekereke me koromatua. Ki te ka ngāwari tenei kaupapa, ka taea te faingataa reira, e ngana ana ki te hoatu ona ringa i runga i te patunga witi.
   5. waewae Work. Kia mau ki runga i ki te tautoko, he mea e tika ana ki te mahi i tētahi kapekape me waewae takahuri - he waewae (whakamua - hoki, tika - maui).
   6. Squats me lunges. I te wa kia i te iti rawa e rima mahi. Hei haafifi i te mahi e hiahia ana koe ki te tųturi ki tou hoki tonu, i waho e tukupu te rekereke i runga i te patunga witi.

   Tenei Kōmāmā mahi mahana-ake. I muri i taea taua whakawera uta taimaha press tārere, pana-ups, mahi dumbbell, torsion piroria totoro expander, me ētahi atu

   Ka tohutohutia mahi i ia wa e taea te huri. Ko te mea matua ko te e kawea ratou ngahau me te faateitei.