Ringa kaha: mahi

tangata e kore e anake, engari ano hoki etahi wahine moemoea o he ringa nui. E rave rahi mau taata no te faatupu i tenei te hī toronga ranei te hoko taputapu motuhake, me te whai wāhi i roto i te kāinga. Te mahi mahi mo te uaua o nga ringa e tūtohutia hoki iwi katoa kaore he aweretanga, ahakoa o te momo o te ahua me te ā. I muri i te katoa, ki te kore koutou e utu i te uarua me tengi aro tika, ratou hohoro tahuri ki te rohe raruraru.

He aha e hiahia ahau ki te faaohipa

ringa whakangungu kaha akiaki riro ofi ki puna, rawa i roto i ngā kōtiro. I muri i tenei wa katoa o te tau, ko te reira te wa ki te hoatu i runga i potae ataahua, sundresses me tihi tank. No te tangata, ko te wa katoa tenei take e hāngai ana, no te mea e hiahia ana ratou te tauturu maitai kitea i runga i tetahi kakahu.

Mea ki te mahara

Ka rite ki matau koutou, e kore te mea pera ngāwari ki te tiki ringa kaha. A, no te faaohipa koe kia tonu koutou mōhio o etahi o nga mita e ka whai wāhi ki te whakatutukitanga o te hua tere, me te-kounga teitei. I roto ia ratou:

• A, no te hanga tenei ranei he tika taua mahi ki te hanga i te kaha ki te whakapiko i te ringa (te riporipo ki te tāuhu ranei dumbbells, umeraa hoki uaua hoki, te faaohipa nei i runga i te pae , a na i runga i), i konei, tahi me e whakangungua atu rōpū uaua me uarua;
• i roto i te mahi, e rapu utu kaha ki unbend te ringa (pae press ranei e tu ana, toutou ranei papa), te whakangungu i te tengi;
• i roto i mahi tinana, ina whai nga anga ki te pupuri ringa me whai wāhi uaua kikowhiti.

Kia mahara ki te mea tenei e tika ana e tika ana ki te meka e he iti koutou uaua ringa, kia taea te protrenirovat ratou me ki te awhina o mahi e hāngai ana ki ētahi atu rōpū uaua.

He maha kaitäkaro e hiahia ana ki te tiki te tauturu mōrahi me te kaha ringa, maaro koe tūmomo kaha, ai whiwhi uaua teeraa pai. Otiia kihai katoa ki tona oa ko tenei rauhanga, kia rite ki te hiahia noa etahi iwi ki te whakanui i te uarua me tengi, mahue nga uaua iti katoa o te kitea, engari kaha.

paraihe whakangungu

Te nuinga o kaitäkaro ngaio tohe ringa kaha e haamata ki kaha ringa, me te whakangungu kikowhiti, e kore e taea te mahue kahore whakaaro. I runga i te kaha o te ringa e rua, ka whakawhirinaki i runga i te hua o etahi atu mahi mo te uarua tengi ranei. Na reira, kia timata kaha ringa tūmomo ki mahi ohie e whakawhanake te ringa me te kikowhiti.

A, no te kahore he tika te tūmomo ki te noho i runga i tetahi mahi kotahi, kia rite ki te kī taurangi reira ki te arahi ki te rohirohi tinana, aronganui me te hinengaro.

ki te expanders

Ko te tino noa ko te Kākati tītere mō brushes i te mea he mowhiti rapa. Hei te mahi uaua extensor ka kotēhia-unclamping expander carpal, kua wehea nei ki te torutoru momo:

• tubu paerewa me te unclamping, engari i roto i te tūranga kōpeke, he mea e tika ana ki te whakaroa hoki e pā ana ki te meneti;
• te kōpeketanga taua, me te unclamping, engari e hiahia ana ratou ki te kawe i roto i rua anake toru ranei maihao.

Ko te tino ohie, engari i te wa tikanga whai hua taua o ako o te uaua extensor. Ko reira tino tika ana mō te hunga e kore i nei i whai wāhi i roto i ngā hākinakina, me hoki roa rawa e kore ki te whakarongo ki nga ringa. Ka whai wāhi expander Carpal ki te whakapiki ake i pu, me te whakaora, me te whakapai ake i te hauora o ringa.

I te taputapu gymnastic

I te kau, i reira e rua mahi te nuinga noa ki te mahi i taua e rapua e taputapu mahi. Ngā mihi ki a ratou, e kore anake mahi i te paraihe, engari ano hoki ki te mahi i etahi kawenga i runga i te tahi atu uaua ringa.

Kei te iri i te mahi tuatahi i runga i te pae, e he momo:

• iri i runga i rua maihao;
• iri tika i runga i te ringa kotahi;
• e hiahia ana ki te taimaha atu, piri nei ki te whitiki waewae ranei;
• iri ki te tu- ngawari.

I roto i tenei take, te whai ake e rua huarahi: kotahi meneti uaua mānukanuka ki te rohirohi mōrahi o nga ringa ata horoia ranei. huarahi roanga Me tautuhi tangata ia mo ake, i runga i te pūtake o te manawanui uaua tauanga. Ko te hua pai, ko te roa o Vis i 2-3 meneti.

Ko te mahi tuarua ko te taura piki tino o te katoa. I roto i tenei take iti te huarahi e anake e te roa o te taura, a reira me ki te piki ki runga ki rite te roa rite kore tutuki te wāhi tino teitei rawa o te taura te. I tua atu ki te ringa, e aofia i hoki te mahi te tuaiwi me pokohiwi hononga, totoro ratou.

Mahi i te kāinga

Te nuinga o te iwi e taea ki te haere te hī, engari kua whakawhanakehia uaua ringa, maha whakaaro e pā ana ki te pehea, ki te te papu ake o koutou ringa dumbbells i te kāinga. Tenei pātai, o te akoranga, kei te whiwhi ra rongonui i te ra, engari ara pera, i reira he iwi e kore e nei i ki tenei whare anga. reira i te mea e tika ana ki te whakaaro te mahi (ki waho dumbbells ranei), me e ngāwari taea hanga e koe ki runga mo te tūmomo kāinga, me te āta whakatutuki i te whāinga matua.

Mahi mō te uaua o ringa ki te dumbbells

Ki te awhina o nga dumbbells tino ohie i te rave'a nui ki te papu ake koutou uarua kahore uaua rawa nui. I tua atu, i te painga o enei mahi ko te taea o te köurarangi o ia ringa motuhake, no te mea he rerekē etahi kaha iwi ringa, na he nui hoki a ratou tenei āhuatanga

Na, ki te whakarite i te hiahia e rua dumbbells o taimaha rite me te heamana. e rua anake mahi ka āwhina i te oro i te tinana, me te papu ake ona ringa:

1. "Hammer". I roto i te nohoanga tu ranei he tika ki te whakapiko i te ringa ki te dumbbells ki o koutou pokohiwi rānei tētahi wā kotahi ranei ki te ringa e rua. I te wāhi teitei kia waiho ki te hanga i te okioki poto, i te ruwha uaua o nga ringa, a ka raro ia ratou.
2. Ki tētahi e whakatika. E noho ana i runga i te kumete tikanga, te ringa tika ki te dumbbell Me ki ara ake, ka mau hoki 4-5 hēkona, a ka raro reira me hoki ki te whakaara i ētahi atu i te ringa. kia papatahi te hoki o tenei.

takaro te tūranga motuhake e te manawa. A, no te ara dumbbells ki te mahi i te exhale, a ka tukupu - hī. Te mahi Me toru anake ngā wā i te wiki, e ka kia nui ki te whakahoki i te uaua, me te hoatu ki a ratou te tauturu enei mahi.

pushups

Nuinga o ngā wā hiahia nga tangata pushups. E piu uaua i reira, e mohio e kore katoa, no te mea te ra i muri i tenei mahi, nui ringa, pokohiwi, pēhi me waewae. Me kï reira e te ringa, me te peke uaua e whai ake mahi, ka te aronui pana-ups:

• tengi uaua, äkonga i roto i te whakatikatika o ringa;
• uaua pectoral nui e te hunga kawenga mo te mahi o te peke;
• deltoids, pokohiwi hanga he manawa;
• uaua uarua.

maha nga tangata e kore e anake, engari nga wahine mahi pushups. E uaua tārere - kua kua ngā matou ki waho, a inaianei e whakaaro i te momo o te mahi e ka karanga ki te hunga e e ngenge o te aronui pana-ups kua. I roto ia ratou:

• ringa whānui ina e whakanohoia ringa rite whānui rite taea;
• ki waewae a Aoraki ki runga ake te taumata witi;
• miro, whakamana nei i roto i te ara-atu.

Ko reira e taea te whakamahi i enei mahi i roto i te mahi kāinga, me te mahi i roto i nga uaua katoa o nga ringa. Ngā mihi ki a ratou, ka kia te hua whiwhi tika hohoro a ka noho mo te wa roa.