Whakangungu tino pai ranei pehea ki te tārere uaua.

Mahi atu, tetahi ara ranei tetahi, e fehangahangai katoa tatou ki te pātai "pehea ki te tārere uaua?". Heoi, e kore e matau katoa o tatou te whakahoki ki tēnei pātai. He pono, maia ahau ki haapapû koutou e mohiotia te whakahoki te he torutoru anake - te ngaio pono o te bodybuilding me kaiwhakaako mātau, physiologists. A, ki te ki te tūtakitanga tuatahi ki te take tika me i runga i to ratou ake wheako mohio "te mea he pai, me te aha, ko te - kino," e kore e ite i te wa taua he aha i reira he pera me kore te kore, whenumi te whakahoki whakamutunga ki tenei pātai e me maha haora o ngā akomanga i runga i anatomy me te whaiaroaro.

Tahuri ki te etahi, ka kitea e matou te kupu whakahoki ki te pātai "pehea ki te tārere uaua?" A he rite ki te faaite ki a koutou inaianei.

Na, i runga i te tupu o te uaua kikokiko ko "whakangungu". Kei te mahi ana te reira i tika, he tetahi roanga me te kaha e taea kawea e koe te hua e hiahiatia ana - he ataahua, me te tinana teeraa.

E kore matou e haere ki motuhake, mai i te motuhake me te nui hoki tatou rawa tūturu i roto i te uaua katoa, ahakoa o ratou wāhi. Ko reira hoki tenei take, e kore e kitea e konei koe te whakahoki ki ngā pātai rite: "pehea ki te tārere papa" me te rite.

Heoi, i konei ka kitea e koe ngā tohutohu mārama pehea ki te mahi e hiahia ana koe, a kahore e hanga tikanga.

manga tatou i runga i te taahiraa matamua "pehea ki te tārere uaua." Ko te mea tuatahi ki te e - kia whakakahoretia o pōhēhētanga taea i roto i te mano o ngä kaitäkaro ki te he atu te uaua - te tikanga reira atu. Ko te atu haapii koutou, te pai te hua.

Neke atu i te mea i kite kotahi ahau, e rua i roto i te ringa eé pakanga i roto i te taimaha ki runga ki te 75 kirokaramu i riro nui me eé beefy o 90 me tae noa pūmau-ki, ka rerekē te rahi o ratou uaua tino. Heoi, kihai i te hua whakaatu tika, me te whakamatau "mana teka" rahi.

Whakamatautau i te mahaki o koutou tauākī tuarua, e taea te hoatu e ahau he tauira o te āhua o e haere mai te iwi taitamariki mo te wa tuatahi i roto i te hī me te mahi i runga i te parau tumu o "tango atu, me te roa whakataetae," mahi hoki nga tau, me te kore i taea e ake i neke atu i 2-3 kg o uaua. A i roto i te rerekē ki a ratou, i mohio te kaipara haere ki kore ko te omaoma neke atu i te 3 ngā wā i te wiki, me te he hua pai, whiwhi 10 toka o papatipu uaua hiroki.

Na, ki te whakangaromanga o ngā pakiwaitara i runga i.

Ko te wā ki te hoatu tohutohu motuhake i runga i te āhua o ki te tārere uaua.

• Te mahi e toru ngā wā whakangungu ia wiki.
• Horahia e mahi i runga i ngā rōpū uaua rerekē mā te whakakotahi pera ratou: hoki, uarua, tengi, uma me waewae.
• Mahi i runga i ngā uaua abdominals kia meatia i te mutunga o ia tūmomo.
• Duration o whakangungu - 1 haora.
• Te mahi e mārama taea mahi katoa, kahore Tinihanga.
• Inu wai i roto i te whakangungu anake i roto i te wā tino me i roto i rahinga iti.
• whakamana ia mahi i ki te taimaha ki e taea e koe te mahi 10 wa, i te mahi 12, engari he kaha ki te muri e rua whakamana tika me leisurely.
• E whakamana mahi āta, whakahaere i te akiaki o te kaupapa katoa i runga i, e kore e tuku haere ringa i roto i te taka noa.
• I te kotahi mahi e hiahia ana koe ki te mahi e toru huinga.
• kia kotahi rōpū uaua i te iti rawa e toru mahi rerekē whakamana i roto i te ra kotahi.
• Whatiia i waenganui i huinga - 1minute.
• Te whati i waenganui i mahi rerekē - 3 meneti.
• I roto i te whati, haere kōrero tonu (e kore kopere iho te manawa, me te whakahoki i te reira) ranei.
• Manako ana mahi ki dumbbells hei utu o te mahi tāuhu, ka reira ko te rerekē. Te whakaatu i tētahi mahi ki dumbbells, o koutou ringa ake, me te ruruku ki tetahi ringa e kore "e tangohia" te kawenga nui atu te tahi atu. I tua atu, i roto i te mahi ki te dumbbells mahi ngā rōpū uaua atu e whakahaere te tūranga, me te ringa tūranga. Ka āwhina i tēnei āhuatanga whakawhanake koe he kaha, me te maia pūnaha uaua o te whitiki pokohiwi.
• I roto i te mahi, e tu i roto i te mua o te whakaata kia e taea kite koe i te mea e tika ranei e kore, e mahi koe i te reira.
• Na tino nui - kai pai me te i roto i ngā rahinga nui, me te kore e wareware e pā ana ki te okiokinga tika (moe e hiahia ana koe i te iti rawa waru haora, kia e ki te wa tinana ora mo te tūmomo muri).

Na ka hoatu e matou te whakahoki pehea ki te hanga uaua, ka whakaurua koe ki nga āhuatanga taketake me tikanga, tautukunga ki nei e tukua ki a koe te riro i te "atu".

I tua atu, tetahi o nga ngā i pahono tatou ki te pātai "Me pēhea te ki te piu i te dumbbell?".