He aha te pānga homai mahi ki pauna? Ko te hua o te whakangungu ātete, ko e?

I te wā nei tino rongonui i reira he hī. toro atu me te ake iwi enei wahi i roto i te tikanga ki te whakapai ake i to ratou ahua. A kia tuhia te reira e te rongonui nui i te wa ano oaoa i te mahi ki te pauna. He aha te mea mohiotia reira ki tata katoa. Heoi, me whai whakaaro te reira i te ngā matua e pā ana ki tenei momo o te whakangungu. A ko reira te whakatapua tenei take ki te arotake.

He aha faaite whakangungu kaha ki pauna?

Nā ki te whakangungu tango wahi ki te whakamahi o pauna, e taea te tōtika tiki e koe maka o te ngako i te taikaha. nekehia atu whakangungu taumaha te atu warowaihā atu i te ngako. Ko hoki te reira i te hua o te whakangungu ātete, ko te ki te whakapiki ake i ngā hiahia pūkoro o te tinana. Ahakoa i muri noa wātū whakangungu kotahi taea te faaho'ihia mai te tinana i roto i te torutoru nga ra. Na ko te tino rerekē i te hua e taea te whiwhi rite ki te hua o iti-kaha te haukori tenei tukanga.

Ko te hua o te whakangungu ātete hoki he meka e faarahi pākia e kore anake, engari nui roa he mea whakarite ki nga momo o whakangungu takohe ano i mau i. Training matatini, e whakarato ana hoki te whakamahi o taonga atu, tauturu te nekehanga tinana i roto i te aratau ahurei, haere tahi nei i utu pūngao nui haere. Ka rite ki te hua o te muka pakaru timata ki te ora atu kaha. Fakatatau ki ai, me te reira atu okiokinga. Kaua e wareware e pā ana ki te kai tōtika rawaka tika.

Ka rite ki kua whakahuatia, ko te hua o nga mahi ki te pauna ko te mate taimaha atu tere. whakangungu kaha, āhuatanga e te kawenga kaha poto whakamahi glycogen, e mahi rite te puna pūngao matua. A ko reira tauturu tenei take ki te pehea o te ngako te taikaha i roto i te wa torutoru tere atu i ki kai, me te manawa. Me kï reira e ki te hanga e kore e uaua te mahi e tika ana ki te whakangungu kori tinana. Na tino maha haamata te tinana ki "kai" ona ake te muka uaua, e kore e ngako.

Heoi, kia tuhia te reira e kua e rua te whakangungu ona painga. I roto i tenei hononga kia tuhia te reira e e waiho te tikanga pai te whakamahi o rua wāhi whakangungu i roto i te taha ki te nui-pūmua kai, āhua ōwehenga rerekē o te warowaihā me te ngako. Ko te hua o te whakangungu ātete ko, rite whakahuatia kua, tere tahunga ngako. A i roto i ngā ki te tukanga takohe taea te whakapai ake.

He aha kia mohio koe ki nga kotiro?

He maha nui o ngā kōtiro e haere ana ngā wāhi hākinakina, e kore tino aroha o te whakangungu taimaha. Ratou, o te akoranga, e matau ana tatou e te mea faufaa roa ki te pupuri i runga i to tatou waewae uaua. Ko te ahua i tenei ka anake whiwhi ataahua atu. Heoi, i te wahine e poto o te wā tonu. Ko te hiahia ahau ki te ngaro taimaha rawa hohoro. Na reira, wahine me te hiahia mahi kori tinana. Heoi, he mea he ara ohie e nehenehe e tauturu ia tahu e koe kua tata ngako i kitea e te tohunga, me te hua i roto i te reo uaua. Mahi ki pauna mō wahine i roto i tenei āhuatanga kia tango te wahi ki te iti rawa o te wā ki te okioki i waenganui i huinga. I roto i tenei āhuatanga, ka haere koutou pākia ki aratau whakapakaritia. Aua, a ka tahu Calories nui tere.

He reira taea ki te papu ake te press ki te taimaha anō?

O te akoranga, he tokomaha e hiahia ana ki te whai i te puku raru pai. Me kï reira e whakaaro te āhuatanga matua o tata katoa bodybuilders hope kuiti. Hangaia e te reira e rave rahi ngā painga, i roto i nei kia tatou te whakanui i te titiro.

Ki te hiahia koe ki te tiki i te hope kuiti, ka kore koe e hiahia ana ki te mahi mahi puku ki pauna. I roto i tenei āhuatanga, ka taea e te hope anake whakawhānui. Heoi, e kore whakaae tohunga hākinakina katoa ki tenei tauākī. E ai ki a ratou, te uaua i roto i te hoki o raro, tahi ki te puka press moku, hope koere uaua. Ki te haere he tangata ki te mahi i enei momo o mahi rite deadlifts, squats, trainings i runga i te totoro, ka mahi i tenei koere aueue mahi. Otiia i roto i te tikanga ki te mahi i te mahi i runga ake, e hiahia ana koe he press kaha. Nä, i reira he mea ke i roto i te meka e te ahua o te hunga e whai ngoikore uaua puku, he tawhiti rawa i pai. Hoki enei take katoa, he tokomaha tohunga tautohe e he reira e tika ana ki te mahi i te mahi ki pauna i te press. Kore, ka tino whakanui i te reira e iri uaua papatipu.

He utu reira ki te mahara tetahi tikanga: ki te kore koe e hiahia koutou hope whakawhānui i mahi ki anō taimaha, e kore te mea e tika ana ki te mahi i te maha nui o haeretia. I roto i tenei āhuatanga, ka rere i te reira i te parau tumu ohie. Ki te hiahia koe ki te whakapiki ake i te kaha, a me mahi ki pauna taimaha, engari ki te maha iti o aua. Hoki te whakanui ake i papatipu uaua maha o aua kia reo.

Kaua e wareware e te press kamaka i ki te tīmata ki te momo o mahi mana. ka taea e koe te puta ki te mnogopovtornym me trainings. Me mahi tenei i roto i te tikanga ki te tiki he tanga, me te whakapiki ake i te manawanui.

e kore te mea e tika ana ki te mahi mahi ki pauna i te press tae noa puru i roto i te mata. E kore e kawea te reira i nui angitu i roto i te whawhai ki paparanga ngako e takoto i runga i te tihi o nga uaua puku. I roto i te tikanga ki te tiki i te hua e hiahiatia ana, e hiahia ana koe ki te ngā whakangungu kaha ki te kori tinana. Hoki te mea e tika ana ki te whakatata tika i te kai.

He reira taea ki te whakatutuki i te putanga angitu, kahore te whakamahi o pauna?

e mohio ana he tokomaha te iwi e anake aua workouts e whakamahi pauna atu, ka taea e te āwhina i roto i te tupu o te uaua papatipu, me te whakapiki ake i te kaha. Heoi, i reira he tika he maha nui o ngā take, hoki i reira he kore hiahia ki te whakangungu ki pauna atu. Na ko tenei te wahi te panga te pātai rite ki mehemea i reira ko te huinga o mahi kahore pauna.

Me fehangahangai koe reira - i reira ko te āhuatanga taua, ka he tangata noa e kore e taea e te haere ki te utu i te hī. Ano, i reira e te hunga kaitäkaro kore e nei hiahia uaua nui. E matua hiahia i roto i te whakanui ake i te kaha me te manawanui ratou. I tua atu, e taea te mahi i te huinga o mahi, kahore pauna tata ki hea me i tetahi wa, e pupuri koutou uaua pūtōrino.

Taunakitanga ki e hiahia ana koe ki te whakarongo

1. Huarahi ki te maha nui o aua. whakaaro te tikanga tuatahi te ki hei te whakatinanatanga o te whakangungu tikanga Kikī. Ka taea e mahi koe 50, 70 ranei ara 100 aua. Ko reira e tika ana ki te kawe i roto i rite maha wa tae noa ki te ope. Tenei tikanga e āhei ki tatou whakawhanake manawanui. A tae noa ki te kore e tupu te reira i uaua papatipu, i roto i te taime, no te e hoki mai koe ki te mahi i whakangungu ki pauna anō, timata kaka uaua ki te huri i mo te nui pai tere.
2. Ko te mānukanuka inerite. Ko te hukihuki ohie o weu uaua, me te pupuri i taua mānukanuka kahore kaupapa mo etahi wa tenei. Te reira e tauturu ki hoatu te uaua i te "parakore" puka atu, rite te pānga ka kia ngohengohe ki te hunga wāhi e kore e taea e taua mahi i roto i, e mahi ana faaohipa kaha ki pauna.
3. He mea tika ki te whakaiti i te wa ki te okioki i waenganui i huinga ki te iti. Tenei tikanga ka whakatere i te tupu o te uaua papatipu.
4. Ka taea e hanga e koe he te faateimaha ia o nga rauemi i te ringa. Hei tauira, e taea te hoatu e rave rahi pukapuka i te wa o te pana-ups i runga i te hoki. I roto i te noho tū taea te tangata te hoatu ki runga ki o ratou pokohiwi. kia hono te reira i to koutou whakaaro, me te ka ka whai koe ki te tatari mo te angitu i roto i te hanganga o tona ake tinana.
5. Mahi mahi ki pauna ranei i waho, ka taea e whakanui i te pānga i te mahi o te e alangá kotahi anake. Hei tauira, he mea e tika ana ki te tamata ki te hopu ake i runga i tetahi ringa. Noatia, te wa tuatahi e kore te reira mahi katoa. Heoi, ki te mahi auau, ka taea e koe te whakatutuki i te hua e hiahiatia ana.

He atu tūtohutanga, engari ko te matua enei. Ki te ka arata'ihia koutou e ratou i roto i to ratou whakangungu, ka taea e te hua e hiahiatia ana kia tutuki noa, kahore te whakamahi o pauna.

He aha te tikanga kia mahara, te mahi tahi nga pauna?

I roto i taua take, ki te e whakangungu koe ki pauna atu, whakarongo me utu e koe kahore ki te ture taketake e whai ake nei:

1. I mua i te tīmata koe whakangungu, he reira e minaminatia ki te kitea te kaiako, me te hanga i tētahi hōtaka mārama. A i roto i tenei take e kore e tākaro i te tūranga, he aha te ahua o te whakangungu e haere koe ki te mahi. Mahi ki pauna mo waewae, ringa, hoki, te press, a na i runga i. D. Hiahia huarahi tika tika. A ka taea ki te tohu i roto i nga hapa, me te hoatu i te tikanga tika e kaiako. Ki tenei mahi, ka taea e koe te tiaki ia koe i whara me ngā aituā. He tika te hōtaka i roto i te kore e tikanga ki te uaua papatipu ake i asymmetrically.
2. Ko te mahi tuatahi, ko te ki te whakatau i te taimaha tika. Tenei ka āwhina ki te tiaki ki te maha nui o whara. Ki te koe, hei tauira, ka mahi mahi ki pauna mo waewae ki pauna tiketike rawa, ka taea e koe te totoro o koutou uaua, kino ki hononga, me ētahi atu Ano, e taea ki te kitea tika te taimaha tino te kaiako anake ko. A, no te e tīmata whakangungu-whaiaro ki nga pauna iti, ratou te whakanui ake āta.
3. He mea tika ki te whiriwhiri tika nga mahi. Tata he ona ake onäianei nga momo o whakangungu. Hei tauira, ka whakawhirinaki squats i runga i te tūranga o te waewae i runga i te hohonu o te mahi, te koki i roto i nei kei te tuarā, me pera i runga i. D.
4. E hiahiatia ana ki te whakamahana ake i mua i te raveraa i te hōtaka whakangungu. Ko te ao i roto i tetahi puka o te tinana tenei ture. Ki te kahore e tino mahana ake nga uaua, ka he tino whakaraerae ratou. I roto i taua āhuatanga, faarahi te reira i te tūponotanga o te whara.
5. Ko reira tika tonu ki te tirohia i te taputapu, i te mahi ki te pauna free. kia mahi tika katoa makawe, kēti me whāititanga. kia whakaritea e ratou. Ki te ka ngaro te tahi mea i roto i mahi, ka taea e kino ia e kore koe anake koe, engari ano hoki te a tawhio noa.
6. Kahore he take ki te mahi ki noa i runga. kia whai-ake tonu koe hōtaka whakangungu.

A i tetahi atu matamata. I mua i timata koe ki te whakatinana i tētahi hōtaka whakangungu ki te pauna, kei te hiahiatia ki te tika i te whakamātautau hauora. Ka taea e whakangungu tinana meinga he momo o whakapeka, me te mate. taea hoki te pōreareatanga e maha maumaui, e i mua kihai i ara imi iwi.

He mea tika ki te whai i te parau tumu o te hua kawenga ahu whakamua

Mahi ki pauna mo pūnaha gewon uhinga a te hiahia ki te kawe i roto i te tahi mau parau tumu niu.

I roto i te wahi tuatahi, ki te whakapiki ake i te kaha, manawanui me te rahi uaua, e hiahia ana koe ki te mahi uaua. Hei tauira, ki te whakapiki ake i te taumata o te kaha e tika ana ki te ngana ki te whakaara i te taimaha nui katoa. nui haere te manawanui e whakaiti i te toenga i waenganui i huinga. He kia whakarei maha o aua. he tika ki te whakapiki ake i te rahi uaua reira, ki puta whakangungu ki te whakanui ake pauna pakeke. Ko te ao i teie parau tumu. kia arahina ratou e te raveraa i mahi rite ara taimaha mo te patu technique, me ētahi atu momo o te whakangungu.

e te reira i te parau tumu o te tuuraa i whakangungu me te kanorau

I roto i te mahia o etahi he kaupapa o te kiko uaua e kaha. I roto i taua take, ki te hiahia koe ki te hanga uaua, Me reira ki kia taratahi i te tahi atu muka uaua. Tenei e taea te tutuki i te huri i te tūranga o te tinana i roto i te mahi o te hōtaka whakangungu. Ka taea hoki e koe te tango i te rawa o mihini motuhake.

Ko tētahi o nga tikanga matua mo te tupu o te uaua papatipu ko te momo o mahi. Eiaha tatou e faati'ai te tinana ki te kia whakamahia ki te whakangungu ngā. Hoki te tupu o ngā uaua i ki te mahi i roto i te whānuitanga o ngā tautuhinga.

Ngaahi Tefito'i Mo'oni me ngā kaupapa matua o te tara

Tuatahi o te katoa ko reira e tika ana ki te mahi i roto i nga uaua paruparu. Ki te te reira pokohiwi, he mea e tika ana ki te mahi i te whānuitanga o ngā takahanga ki runga ki te matenga i te timatanga o to ratou whakangungu. Na ka anake ka taea e koe te tīmata ki te mahi i poka pae hihiri i runga i te pae. Ki te awhina o tenei parau tumu e taea e te pokohiwi kawenga mōrahi.

E kore e tīmata koe whakangungu ki te taimaha mōrahi. I roto i tenei āhuatanga, ka taea e koe kia whara. Tīmata ki te taimaha e te hunga rite ki 60 ōrau o te mōrahi. Whakahaere titau tetahi huarahi, e ka e 15 aua. I muri e kia tāpiri koe taimaha, whakaiti i te maha o aua. Na e hiahia ana koe ki te tango i te taimaha o 80 ōrau, hanga he tapeke o 6 aua.

He aha te tahi atu mau parau tumu e ārahi, mahi mahi ki pauna?

ka mea a Kalashnikov (tohunga e ako nga momo o whakangungu mana) e te parau tumu tino pai-mohiotia he supersets. takoto ratou ngako i roto i te whakarōpūtanga o rua mahi mō te ātete te whanaketanga uaua i roto i te huarahi kotahi. Hei tauira, i muri i te koromeke kia timata ki te mahi i te "press French".

mohiotia hoki parau tumu feunga huinga whakauru. I roto i tenei āhuatanga, e hiahia ana koe ki te mahi e rua ngā momo o mahi e hāngai ana ki te whanaketanga o tetahi rōpū uaua kahore okiokinga.

Ki te mahi koe i te tika e toru ngā momo o mahi, i hua mahi kotahi rōpū uaua, kahore he tatari a i waenganui i huinga, hanga koe uaua ka kia nui tere. ka tauturu i te huinga Tōtoru ki te whakawhanake i te manawanui rohe o muka uaua.

He reira taea ki te mahi i te raupapa o te taimaha o ia tukurua mōrahi? I roto i taua take, ki te he koe i roto i tenei āhuatanga e taea te mahi e pā ana ki 3 aua, kia okiokinga kia whakatakotoria rite ki te 45 hēkona, ka ka te mahi ano 3 aua. Ano okioki 60 hēkona, aru e te raveraa i te whakangungu. Na kia te toenga e pā ana ki 90 hēkona, hanga ka 2 haeretia. Ka rite ki te hua o te raupapa roa ki te 10 huarahi ki te kia whakamana. Whakangā i roto i tenei āhuatanga Me ki ake i te kaha me te rōrahi uaua.

mutunga

Ngaahi Tefito'i Mo'oni o te whakatinanatanga o taua mahi i reira ko te nui nui. I roto i tenei arotake i whakaaro matou anake etahi o ratou. Heoi, kei te whakaaro ratou faufaa. Na reira, ko te hōtaka whakangungu kia tino arahi e ratou. I tua atu, e kore matou me wareware e kia kia auau te mahi. Anake i roto i te āhuatanga i taua, faaohipa ki taimaha mō wahine me te tangata ka hoatu i te hua pai. Ko reira ki te hiahia koe waimarie pai i roto i to koutou whakapai-whaiaro!