Ngā hōtaka whakapakari tinana hoki ngā kōtiro: kaiwhakangungu tūtohutanga waiata

I roto i nga tau tata nei, hei te hākinakina kua rongonui. I roto i te ao i reira he nui ake te iwi e matakitaki ana ratou ahua, me te hauora. Titiro ki hono to'utangatá - he konei koutou hoa mua ia titirohia i ni'ai te avatar i roto i potae raru, mo te tino e rave te reira i roto i te tinana ... Ko to koutou hoa, i kawea mai ano e te kai hauora ki te tina. Kahore he take ki te hae ratou, ranei karanga ingoa i muri i tona hoki - na hanga noa iwi ngoikore kore e nei hiahia ranei e wehi ki te huri i mo te pai. Te nuinga o nga kotiro miharo e kupu pērā i omaoma, whakangungu kaha, dumbbells, nga tauteka, me te rite. A, no te rongonga ratou enei kupu, kanohi porotaka, tino fakafisi ki te haere ki te omaoma, ki te karo i hoko i te "heahea Butch."

Ki te ahua pai

Kaua e whakawa kia categorical e taea te āwhina i koe he ahua tino tika. He wehi kore te mea e tika, kahore kore e taea te mäminga rawa ake matū ke me tāpiritanga kai workouts. Ka meinga to koutou ahua wahine, ataahua, me te ka rongo te hōtaka kōtiro tinana pai-whiriwhiri. Na ka kia mōhio e no te mea noa e kore te tupu i te reira tonu te wahine ranei, tetahi tangata ki te uaua rawa teeraa. Kei te āta taua wahine tapiritia ki tou kai hormones tane e uaua nui hanga.

Kaua e kore koe moemoea o te puku papatahi, pūhihi waewae me u u? Faleva'inga, i roto i te parau tumu, no te mea i hanga ai. Heoi kaua e wehi ki te haere ki a ia i roto i tetahi take. Ko reira arorau e whai koe i te pātai: he aha te mea i te mahi tinana rerekē i roto i te omaoma o te takaro i te kāinga? I roto i te wā e rua i reira he pluses me minuses. Ko te kōwhiringa o te akoranga ko koutou.

Hea ki te mahi?

Workout i te kāinga hoatu nga hua, maha rawa pai, ka huri taiao maheni, te tākaro waiata tino mō te tinana. He tokomaha te mahi tika e. Tino maha noho tinana whakaitiiti i te kāinga, ka etahi pūnaha ina toro koe i te haereere omaoma. pokapū Fitness homai nga hua tonu pai, tere me te noa atu qualitatively, engari e kore e katoa e te whai wāhi ki te haere ki reira. Otiia i roto i te parau tumu i reira he kore rerekētanga i reira ki te mahi, te mea matua i tae nga akoranga ratou!

Na hopea, to koutou ra tuatahi i roto i te whare. Ka hokona tona titeti wa tuatahi, whakatuwhera koe i te tatau, a reira e pera maha iwi! tīmata ahau ki te whakaaro e te titiro katoa anake i a koutou. I roto i te meka, e kore te mea te reira - te hunga katoa e haere mai ki te ruma nohoia e ia, whakaaro o ratou anake. e kore e ratou tiaki nei te mahi te mea, rawa mai utu kahore tetahi nui whakarongo ki to koutou ahua. Kata a te tohu maihao, kahore tetahi e, e te mo te tino! Ko te mea tino nui e kia mohio koutou i mua tae ratou ki te ruma, te reira aha e haere koe ki reira, no te aha te whakaaro, pehea me aha mahi koutou i reira.

Basics tinana

E toru ngā āhuatanga e Me tangohia ki pūkete e rua tīmata me hākinakina kaingākau:

• nahanaha kawea i roto i te hōtaka whakapakari tinana mo nga kotiro, me te kai tōtika tika;
• whakaturia he whāinga ki te urutau te rauropi ki te ahotea tinana, me te whakapiki ake i uaua reo me te kaha;
• ki te waihanga i tētahi turanga mo nui haere kawenga.

He tino nui enei ture katoa, kia ngana ki te whakarongo ki a ratou.

momo o te tinana

Na inaianei, kia kitea a i roto i te mea hōtaka whakapakari tinana mo te kotiro ki te whiriwhiri hoki koe. He hoki mea nui, rawa hoki te tīmata. Ki te rā, i reira e anake te hōtaka e rua tino rongonui mahi - he pūnaha o ritua, me whakangungu ara iahiko. Ko te ngako o te whakangungu ara iahiko ko e he whakangungu tā ngā rōpū uaua katoa, i hāngai ana te afa i te whanaketanga o tetahi e rua ranei ngā rōpū uaua.

whakangungu iahiko

he pai atu hoki te ngaronga taimaha, me te hoko whakakahoretia o cellulite te tikanga, kia rite ki whakaako katoa to tatou tinana, me te pau atu pūngao. Ka rite ki te whanake i te hōtaka manawanui me whakatairanga mate taimaha, ka hāngai te reira atu rite te tinana wahine. He whai hua mō ngā take katoa i te mahi, no te mahi ki te taimaha āhua iti. Ka rite ki te mutunga, ko nga hōtaka tinana kotiro porohita pai hiahia ki te ngaro taimaha, te whakapai ake te manawanui.

Whakangungu Ritua

arotahi pūnaha Split te i runga i te huinga o te uaua papatipu, me te taea ki a koe te kawe ake i tetahi rohirohi rōpū uaua. e tenei hōtaka nui iti te wā. Whakaotia ako o uaua e taea te tutuki i roto i tika 40-50 meneti, i te tikanga porohita e tetahi me te hawhe ki te rua haora. Sports Fitness tikanga wahia taea ki a koe te whakaora i ngā hua i muri i te ngaronga taimaha, ki te papu ake uaua, te whakatutuki i te hua i roto i to ratou rōrahi me te elasticity. Psychologically, he ngāwari i muri i te tikiake i te uaua nui tenei hōtaka. Conclusion: hāngai maitai te pūnaha wahia i roto i te hōtaka whakapakari tinana mo nga kotiro e kore e nei hiahia ana ki te ngaro taimaha rawa, ka hiahia ki te tāpiri rōrahi anake i roto i etahi wahi.

Facts e pā ana ki te wātū whakangungu tuatahi

Tō whakangungu, a rawa ki te te reira tinana mō te tīmata, kia ngā reira o wha nga wahi:

1. Whakamahana ake.
2. whakangungu kaha.
3. Manawa.
4. Whakanohoia.

Kaua e rere ki te tango i te simulator. Maha Tuatahi: hoatu te reira te wa nui. Ko te tikanga faauru tinana waiata. Ki te tō īngoa i roto i te manawa i runga i te wīra, tēnā, rere 5-10 meneti. A, ki te whakamahere koe ki te whakapau roa manawa, he pai ki te noho i te reira i roto i te mutunga. Ko te kupu e te tinana mo te ngaronga taimaha, tahunga ngako, a ka ka kia whai hua ake. Meangiti iho ranei totoro te hua mutunga ka whakapai ake, te akaanga te uaua.

Mō simulators

Ki te haere mai koe ki te pokapū tinana mo te wa tuatahi, me te kore e mohio ki ta ki te karanga i nga wae katoa i roto i nei i reira he mahi tinana, kia mohio koutou e whai ratou e rua ngā momo: taputapu manawa-tinana me te mīhini tinana.

• Manawa - ko reira te nuinga treadmills, puru, paihikara mahi, etc ...
• Power - mīhini mahi ki te mahi i roto i nga uaua, me te tauteka ina, dumbbells, etc ...

He pērā mea rite mahi taketake, he tokotoru nui - squats, pae press, deadlift. Ka rite ki te tinana wahine ki te whakaaro enei tūranga he kahore hiahia motuhake.

Tukurua me te tāruarua

Next kīa taua mea rite te maha o ngā huinga me aua, e kia whakahua i te kaiako tinana. Hei tauira, i tenei ra mahi koe mahi puku. Kua tae mai e koe ki te toa, me te hanga 25 pikinga ake te tinana - e te tikanga 1 huinga ki 25 aua. Ko te maha o ngā huinga me haeretia e whakamana tei runga i te whakaaro, me te matatini o te mahi o anō taimaha. Fitness kaiako, i runga i te āhuatanga takitahi rānei tauturu i hanga i te hōtaka whakangungu e tika ana.

Hōtaka mō te ngaronga taimaha, me te hanga i te rōrahi

Ki te hiahia koe ki te riro uaua papatipu i roto i te rōrahi, whakanui i te hope atu wahi ranei, ka koe kia meatia e 2-3 huinga o 8-12 haeretia (ki taimaha atu). O te akoranga, nui tei runga i te mahi me te taimaha whakamahia. Whakamātauria ki te whiriwhiri i te kawenga ki te whitiauau hou ki a koutou e hoatu pakeke. A, no te ki te whāinga ngaro taimaha te mahi 4-6 huinga o 15-20 aua (ki te taimaha iti).

Kaua e rere ki te tae te whāinga

E kore e taea e koe te hanga i tetahi kaupapa, kahore taputapu tika tukua. hape noa i roto i te tīmata - tenei anaanatae nui o te piha haapiiraa tuatahi, rawa i roto i te mau tamaroa. Te kitenga rite mahi mahi kaitäkaro ngaio, e rite te taimaha i runga i te pae i te rota o panekeke timata ki te faahiti i te mahi taua. He he he ati nui ki te hoatu whara nui ratou. Heoi e kore e rere, mea katoa āta mahi nui. Mahi katoa e tika ana i te pūwāhi tīmatanga i te wāhi.

Kaua e mahara hua tere, e kore e whakamamaetia ratou unahi me rīpene whanganga. Haere ki te whāinga, te whai i to koutou hōtaka whakangungu, kai tōtika. Na kia mahara: akomanga ngaro kai bun - ko te taahiraa whakamuri i te whāinga tenei, e ko, te ahua pai. Ko nga mea katoa i roto i o koutou ringa, koutou anake e taea te āwhina ia koe.

Kaua e mataku ki te mea kua whakaaturia o koutou ako tuatahi te marama he torutoru toka anō i runga i te tauine: ko reira tino noa, uaua te mutunga ua te matatu tinana, pera he iti moka nui haere i roto i te rōrahi. A, kia rite ki matau koutou, he taimaha atu ia ngako uaua, a pera tāpiri anō taimaha. Otiia i muri i te ia ka hei mea katoa pai, te mea matua - e kore e maka akomanga tinana.

Hihiri ki te mahi i runga i te

Na e arotahi atu ki runga i manawa, te whai i te kai, me te whai i te hōtaka whakangungu. Titiro i roto i te heke mai tata, nga hua i roto i te whakaata o te whakaata.

• Hei tīmata, ko te ki te whiriwhiri i tō hākinakina e ka kawea anake pai. e kore ahau e rite akomanga tinana - tamata pilates, te yoga, ki te pokaia i runga i - tamata kanikani. Ehara i roto i maumau whakaaro maha ara.
• Kimihia he hoa te kamupene katoa mō hākinakina ranei. A e kore e manukanuka ki te kore te kaumeá e mahi kotahi haere koe ki roto ki te whare, i runga i te anga ke ko reira he manawarū ki te mau me te kia te tahi mea pai.
• Hokona he ohaurunga ki te omaoma ranei haere te wahi e hiahia ana koe mo te ono marama, he tau, ranei utu hoki ngā wā ki te kaiwhakangungu whaiaro. Ko te mea matua ko te e kua pau kē koe te moni, a ka hiahia ratou ki te kia tino ki te mahi.
• Whakamoemititia koe i muri i ia take hoahoatia ki te whakapai ake i tō tinana.

E mau ki te pikitia o te mea i a koutou ki te aroaro o te takaro, ki i te whai wāhi ki te whakarite i te hua te heke mai. Kia pehea te e pā ana ki ngā whakaahua auheke "i mua i" me te "i muri i" o nga kotiro, e kua ka kē mau o te tinana pūhihi! Koe e kore ano i ārai ki te rave i te reira. Just kore e whakapono scam pānuitanga e te tahi mau raau taero hua hua whakaari mo te ahua pai. he hākinakina me te kai tōtika tika anake ka āwhina i ki te whakatutuki i te moe. Tino hohoro ka taea ki te hanga i te taua whakaahua "i mua i" me te "i muri", a pea noa pai koe!