Me pēhea te ki te mahi i pana-ups

Mahi atu, tetahi ara tetahi ranei, fehangahangai ki te whakatinanatanga o te matua (mahi taketake), pērā i pana-ups, wahia-ngā, me ētahi atu. A, maha, i reira he pātai tino māori, me te whaitake: "Me pēhea te ki te mahi i pana-ups tika?". He tokomaha e mea e te reira rorirori, i reira te kahore māmā ki te pana. Heoi, e kore e pera. He etahi āhuatanga e hiahia ana koe ki te mohio ki te hanga i te pana mo tūturu "turanga" ( 'aonga) hoki koutou. Ka rite ki ki mahi katoa, e kore e mahi i tenei mua atu i te 3-4 haora i muri i te kai. He he maha o ngā kōwhiringa rerekē mō tenei mahi:

• Pushups whānui mokowā ringa.

• Pana-ups i runga i te ringa i te taumata pokohiwi.

• pushups ringa kuiti (nikau i roto i whakapā rara nikau e rua).

• Pana-ups ki arotahi ringa iti.

• me te kōwhiringa ngā i roto i te tere, me te kaha tīwera o te kaupapa.

Te nuinga o te iwi, ka ui, "Me pēhea te ki te mahi i pana-ake?" Whakamārama pehea ki te mahi i pana-ups i roto i to ratou puka paerewa (mahi). Tenei mahi ahua titau te whanui pokohiwi ringa abutment, kua whakaaro reira te paerewa mo te take e te tūranga taua o nga ringa whakarato nui ōrite (i roto i ngā o te utanga o) pānga, rite tengi, me nga uaua pectoral. mōhio ahau e nga kōwhiringa katoa he pana-ups e tika, Heoi e tika ana ki ngā rerekētanga takitahi, etahi o ratou e whakatata koe neke atu i ētahi atu. Mahi pana-ups i roto i te aronga e takoto i runga i te ringa whānui-mokowā, whakarato koe te kawenga mōrahi i runga i te uaua pectoral (mānukanuka i he hua i runga i te hua o te rōpū uaua, te nuinga i roto i te wāhi lateral), i te whakamahunga i te pikaunga i runga i te tengi uaua brachii. Ko āhuatanga o tenei mahi, ko te ki te arotahi ki runga i te whakanui ake papatipu uaua whānui o uaua pectoral me ratou pukapuka.

He aha te homai he kuiti ringa pana-ups? E mea ohie - Kei te hangaia te mahi kōwhiringa mo te kawenga mōrahi o tengi, i kore totoro me te whakaiti i nga uaua pouaka mōrahi. Ko te whakamutunga whakarato te "te kutētē" wahi medially kei o nga uaua pectoral. Whakatau hoki ratou me pehea ki te mahi i pana-ups, tīpako i te rōpū uaua e hiahia whakangungu nui atu i nga etahi, ka tiki ake te mahi e tika ana. Ko tētahi atu āhuatanga nui o tenei mahi, ko te ki te manawa. Me pēhea te ki te manawa tika i pana-ups? - te pātai, ko te, ko wai te mea te tino rongonui i roto i te tīmata me tua atu. Ka rite ki ki nga mahi katoa kaha, he tikanga taketake whaimana: whakamana te launoa e i roto i kaha mōrahi. mai ana tēnei kaha i te wa o te whakatairanga i te tinana i runga ake i te mata papa.

Me mahara te reira e ko te tino nui te manawa tika, ka rite ki te wā i mahi exhale whakaiti pēhanga kōtuitui-puku i roto i te kawenga te mana. E rave rahi o tatou e maha fekumi me testers o hou, mahi whai hua. Ko te aha, ina tae mai te reira ki te whakapakari i nga uaua o te ringa-ringa, me te te uaua o te kikowhiti reira ko te pātai whaitake i muri: "? Me pēhea te ki te mahi i pana-ups i runga i o koutou waewae". Hei timata ki, he reira ia tapao e kore e tūtohu iwi ki tetahi māuiuitanga o te hononga iho ki te mahi i tenei mahi. Ki te kore ko te mate e ārai i te whakatinanatanga o tenei mahi, ka taea e koe te tīmata ki te rere. tuu tonu te ringa i runga i te papa e okioki ana i runga i te katoa maihao e rima. Matimati kia whakanoho whakaritea i roto i te porohita, te momo o huruhuru shuttlecocks. I roto i te mahi, mataara tonu koutou maihao, me ringa i. Tika e mahi ana i tenei mahi, ka taea e ngāwari koe haapuai i te uaua o nga ringa, me tou dynamometry ko taua taunakitanga tika. Mahi pana-ups, e whakarongo ki te tere me te whānuitanga o te nekehanga. e kia te kōwhiringa pai ki te mahi i tenei mahi āta, me te whakanoho, kahore tēpilé. I roto i te mahi, te whakahaere i te tinana katoa: mau te utumu rite (kore e kore sagging kia), mana whānui o te nekehanga i te iti pa o te sex-kai, ki te toronga mōrahi o te ringa.

Na e matau ana koutou e founga ki te mahi i pana-ups kia i reira ona painga mōrahi hoki koutou, ka āwhina i te haapuai i to koutou pūnaha uaua. Ngā manaakitanga!