Me pēhea te ki te maroke uaua?

I roto i te tukanga o te whakangungu me te uaua papatipu i muri i te huinga i reira ko te hiahia ki te hoatu i te reira ti'araa, i roto i te reo o nga kaitäkaro tangi reira "taimaha maroke". Sotaiete uaua kikokore fakamamafa'i huatau. Otiia ka te pātai whakatika, me pehea ki te maroke uaua? He maha ngā tikanga e tukua ki a koutou hutia ake, ka hoatu he puka atu pau o ngā rōpū uaua. Tikanga, kia ngā te whakamaroke te kai motuhake, te wahi e tika ana ki te whakaki i tō kai me te hua nikzkouglevodnymi warowaihā-free. i roto i te whakamaroke o uaua i roto i te whakamahi taero tiaki matatini hoki. Ko hoki whakangungu taunga te wāhi o te whakangungu i runga i hoatu te tauturu.

Ki te he pākiki e te kaipara mātanga koe, me pehea ki te maroke uaua, na, ina ka korero ia koe e he taua whakangungu e rua whāinga matua: ki te tahu ngako tinana i te tiaki rōrahi uaua. ka korero maha kaitäkaro tohu koutou e kore e koutou whakangahau i tetahi kākaá e pā ana ki te meka e ki te ngaro taimaha, me te ka riro uaua papatipu ngāwari, rite whakaahuatia i roto i te mau ve'a mōhinuhinu. Ki te huihui koe ki nga tikanga taketake o te pehea, ki te maroke uaua, kia roto i ratou katoa he wā urutau ina e faatitiaifaro koutou tinana ki ētahi atu whakangungu, ki te tahi atu kai. Taua wā e nga kaipara puta i roto i ngā huarahi rerekē, i roto i ētahi wā, he mea wehe ki hopearaa mō te hauora. Ki te whakatika koe te rōrahi o steroids uaua, na ehara i te mea pai mo te hauora.

tikanga motuhake mō te'oatu uaua āhua, i roto i te whakaaro ki te mahi whakakori tinana ngā te taua whakangungu, te taimaha o te anga i roto i tenei take anake ka waiho iti, engari te maha o aua i roto i ia mahi te tino nui haere. Hei tauira, ki te pēhi koe i runga i te kaho 10 wa ki nga pauna i roto i te kg 30, he tika te wa whakamaroke ki te mahi i pana-ups 3 huinga o 30 nga wa ki nga pauna 5-10kg. whakaritea te kawenga kei runga i te maha o aua me te taimaha ki e taea e koe te mahi rānei. Ko te taua tauhanga me i te ãpoko me pae press, me ētahi atu mahi. I roto i ētahi wā, tūtohu tatou koringa omaoma, ka rite ki tenei taea ki a koe rere "rastrusit" taimaha, me te kia whakakahoretia atu o te ngako tere. Ki te mea e rapu ana koutou mo te tikanga ano he uaua maroke, kahore matou e whakarongo ki te tohutohu o amateurs, engari nui pai ki te whakarongo ki nga tohutohu o ngä kaitäkaro ite.

H OW ki maroke te uaua waewae

I roto i te tikanga ki te tika whakapakari ratou uaua, me te teuteu ki he te mahi, mo te 10-15 meneti e tūtohu ana ki te mahi i roto i runga i manawa motuhake, e ngā, hei tauira, he ara rere. He nui tenei tikanga ki te whakamahana ake nga uaua, me te faaineine i te tinana mo te kawenga whakangungu nui. He maha ngā tikanga e whakaahua i roto i te kōrero ki te maroke o koutou uaua waewae. Ki te hanga i te waewae roa whenua, me te hanga i te huha tightened me caviar waewae hautanga me uaua huha nui, ko te ki te mahi i squats ki dumbbells. He pōauautanga i roto i te puka o te dumbbell tukua mahi haafifi i whakaritea ki squats tikanga, engari ka nui ake i te kore o te tāuhu taimaha i runga i te pokohiwi i te maha o aua me āta mahi i te huha. Ki waewae kikokore ka ngaro te hunga e papatipu ngako anō, he mea e tika ana ki te mahi i waewae pae. Ka taea te mahi i tēnei mahi i runga i te simulator i piko koutou tino hohonu, he reira e minaminatia kia taua pa ana turi ana pokohiwi. kia korerotia taua kaupapa i roto i te 3 huinga o 35 nga wa.

Me pēhea te ki te maroke tou abs

Press - Ko e wahi o te tinana, i nei, i roto i te meka, tei runga i te āhua o e titiro tou ahua katoa. Ko ki te whakatutuki i poraka i runga i tona kopu kahore he ngāwari. Ko e tika ana hoki te pēhi te tauturu ki te mau rua tikanga: e kore e nui ake te kukū o te ngako i roto i to koutou tinana 10%, me te kia waiho he matotoru nui o te uaua puku. Ki te noho koutou i runga i te āhua o maroke i te uaua puku, he reira ia tapao e te whangaono runga mahi i roto i te rota o aua i roto i te mahi ki te ara i te utumu, te raro te press uaua ki te whakawhanake. he tika hoki tona ako ki te whakawhāiti i te whakaurunga mōrahi o waewae i roto i nga mahi me nga nekehanga press utanga e pā ana ki te nekehanga o te papatoiake.