He aha mahi mo te pēhi ki te whakamana i te kāinga, i roto i te tikanga ki te whakatutuki i ngā hua pai

Press - e kore te mea ataahua anake. Ko te reira i te pokapū te mana o te tinana. Ko te uaua puku he Whītiki kikokiko e mau nga whekau, kahore tuku ki a ratou e lokí i roto i te kaupapa, reira whakaiti i te taea o te kino.

He ko he pōhēhē e te papu press ataahua rawa ngāwari. I roto i te meka, e hiahia ana koe ki te hanga tautooraa nui, e rua tinana, me te morare, ki te tiki i te hua. Ano, i reira he iti ki te mahi i mahi anake mo te press i te kāinga, kia aru tonu koutou i te kai, me te wai toenga.

te mau parau tumu Basic o mahi o te press:

1. mahi i ia te wā: Te Raveraa i mahi ki te pēhi me waiho kāinga i te iti rawa 4 ra i te wiki - tano ra katoa.
2. Kaha: kia rite tiketike te tere o te mahi. Ko te kupu i reira ko te ngingiha o te ngako tinana me te uaua papu.
3. Ikuna'i mamae uaua: ko reira he fie, ara ka koe e mahi i mahi ohie mo te press.
4. Tika kai tōtika: rethink koutou kai, he mea kahore he mea whakamiharo poraka press huna i raro i te ngako. kia taea e te tahua kai nui i roto i te pūmua (kai, ika, tīhi, me hua), engari kua tapahia nga hua warowaihā-kei roto ki te iti.

E ai ki te anatomy, he huinga o mahi mo te press ko kahore rerekē o te tangata, me te wahine. pea te rerekētanga anake te whakamahi o te Taumaha, e faarahi resistance me homai he pikaunga atu. No te wahine, he mea i roto i te parau tumu ore, o te akoranga, ki te kahore te mea i te tukuna ngaio.

Ko te kupu, whakaaro tatou nga mahi taketake mō te press i te kāinga. E wehea ratou ki mahi mo te taupa o runga me raro, e rite ana te pai rite mo te uaua puku hōtiu.

Hei mahi i roto i te wahi puku o raro, he mea e tika ana ki te whai wāhi i te waewae. kia kore anake e ratou taumaha, engari ki te mahi ano hoki kaha. He tauira o te kawenga taua taea riro te mahi "kutikuti", me te tikanga o te mahi e he pea mōhio ki kaipara runaruna katoa. Hei kawe i tenei mahi ohie engari whai hua e hiahia ana koe ki te takoto i runga i tou hoki, atu ringa me te tinana piri i raro i te hope ranei. Ki tētahi mahi whakawhiti tika waewae piki i roto i te ahunga i taha ki te taha. Waewae pai ki te pupuri i raro, kaua e nui ake 5-7 cm runga ake te patunga witi.

Hoki te ako o te taupa o runga he mahi hawai faufaa. I roto i te mau ana i roto i o ratou ringa pai ki te pupuri i i te hoki, waewae piko i te turi me te iti diluted. I te ngaohiko tihi (i runga) kia roa mo te hēkona ruarua. kia unuhia te kauae whakarunga.

Obliques pai mahi rite te tu, me te takoto ki raro. A, no te tu te raveraa i mahi mo nga whare press, ka hiahia koe pauna dumbbells ranei. Me meinga tika, waewae paku whakarite i te whānui atu whanui pokohiwi. mahi matou whakaiti taha. Ki te mahia te mahi kei te takoto iho, te tūranga tuatahi - e takoto ana i runga i tona hoki, waewae piko me wehea. Me koe ki te riporipo tētahi, e ngana ana ki te tae tona whatīanga ki te turi ritenga.

He taketake ēnei mahi. I runga i a ratou, ka taea e koe te whakawhanake i tō huinga takitahi mā te whakamahi i ngā taputapu hākinakina atu. Ko te hoa tino ki tenei e taea e fitball.

Nui i roto i te whakatutuki i tēnei whāinga - he huarahi pūnahanaha, me te integrated.