Pūnaha pana - me pehea ki te hanga uaua?

Na e tamata i te rota o te iwi, nga tangata te nuinga, ki te pupuri i roto i te āhua. Te tangata toro te hākinakina me te hī, i te rere ētahi atu huri noa i te taiwhanga, me te mahi i nga mahi i runga i te pae whakapae, ētahi atu i rite ki te mahi i te kāinga. Ka hāngai te reira i te hunga i aroha o mahi kāinga pushups. Tuatahi, ko te tikanga pana tika ohie, ahakoa te mea he maha kōwhiringa rerekē, me tuarua, te mahi tā tata katoa te uaua nui. He mea nui kia reira ko te mahi me ona ake taimaha, me te Whakahekea reira te mōrea o te whara.

Hei whakatutuki i ngā hua hou, me te ki ake i hiahia tona kaha i te pūnaha katoa o te pana-ups. Me koe ki te waihanga i tō ake hōtaka ki runga ki e ka koe e whai wāhi. He mea tika ki te hoatu i te mahi ki te 10 meneti e rave rahi taime i te ra. Engari ka waiho iwi pukumahi nui pana-ups rua he ra - te ata me te ahiahi. Ki te kore e taea e te hanga e koe ake tou ake hōtaka, ka taea e koe te tiki i te reira i runga i te Ipurangi.

painga

Tuatahi o te katoa pana e tukua te pūnaha ki a koutou te whakangungu enei rōpū uaua rite pouaka, uarua, tengi me pokohiwi. I tua atu, i reira ko te pānga i runga i nga uaua o te hoki, waewae, me te puku.

Ki te whakanui ake pikaunga, kia tupato, te kore e taea te tiki e koe i te rohirohi e, he mahi wehe ki hopearaa. Koe e kore e hoki e taea te tiki takitahi mahi tinana e mamae i mate Cardiovascular. Te hua iti i roto i te pēhanga kia whai i te pānga e totohu i runga i te rauropi.

tikanga pana-ups

Ko te matatini ko e papu pushups tino nga rōpū katoa uaua, anake te wāhi ki te e kia utu koe whakarongo ki ko te mahi o te taputapu. Whakamātauria ki te pupuri i to koutou hoki tika, kia e kore e nga papa whakaarahia tiketike rawa, a ka tairanga te hoki te. kia okioki whakaaro i runga i te patunga witi. Haere ki raro, pai me roa e 1-2 hēkona, a ka taea hoki ki tona tūranga taketake. Whakamātauria ki te pa ki te papa ki te matamata o te ihu u ranei.

hōtaka

e kia te kōwhiringa pai ki te taea e koe pana-ups 4-5 wā i te ra e rave rahi huarahi. Tīmata ki te kawenga marama pai, kia kia iti iho i te āhua 20% o te taea mōrahi te maha o aua. pūnaha pana kia ngā momo rerekē. E koe ki te mahi i pana-ake ki te whanui, mau pu kuiti, he nikau tonu, maihao, me ringa. Next, whakaaro huarahi ki te pana.

mahi technique

• Neke-ups, ahakoa i mawhiti tuatahi mea nui mahi ohie e maha ngā huarahi ki te mahi. Ko te māmā o ratou - pana-ups i nikau tonu. e kore e Technique rerekē tino, Me anake koe ki te whakawhirinaki i runga i te ringa tonu, me te tīmata i te mahi.
• ka te putanga atu mātanga pana ratou ringa. Ka āwhina i tēnei mahi whakawhanake koe he paraihe, me te hoatu i te pere ture (tokoni i roto i whawhai).
• I tua atu i reira he pana-ups i runga i tona maihao. He wātea anake ki kaitäkaro ite tenei tikanga. Ko te wā tuatahi, ka waiho mauiui te mahi, engari pae hopea koe kia whakamahia ki. Pushups i runga i matimati ka whakakaha koutou waewae, me te hoatu i te reira elasticity.

Ko te mea matua ko te ki te tiki hua, e hiahia ana koe ki te waihanga i tētahi hōtaka whakangungu, me te whai i te reira ïa. He mea nui i kitea he pūnaha oti o te pana-ups. A haamata ki te whai wāhi ki te mahi ohie. A, no te riro koe atu wheako, ka taea e koe te mahi atu mātanga pana-ups.