Kia pehea te mäminga pecs? Tenei pātai porearea maha kaitäkaro

Ki te rā, i reira e maha ngā tikanga e whakaahua i roto i te kōrero ki te papu uaua uma. Me tīmata ki te taketake tino o whakaurunga taketake āta ka e tuitui ki te manawataki o te mahi, me te riro papatipu uaua tika ki te haere ki ngā mahi matatini ake ka mahi ki pauna.

mōkihi taketake tuku iho, e whakaahua ana pehea ki te papu i te uaua pouaka, ngā rima mahi. kia ngā taua mahi: pana i runga i te pōro, ki te pēhi i te parahiraa i tahuri, te waea, ranei dumbbells press i roto i te tūranga e pängia ana, waimehatanga obliquely, dewatering i runga i te tautoko hangarite. E tano ia tapao e ngā ia mahi o wha huarahi mō kaitäkaro mātanga, me te rua huarahi mo tīmata. Ko te maha o aua mo ia huinga o runga ki te rima nga wa. Ka meinga he maha pērā o aua te tanga uaua pectoral.

He maha ngā pūnaha mahi mo te hunga hiahia i roto i te āhua o ki te papu i te uaua pouaka ki pana-ups, te whakamahi i dumbbells, ki te awhina o te pae. Ahakoa te meka e katoa o enei mahi e faufaa rerekē i roto i te whānui o te nekehanga, i runga i te pānga i runga i nga uaua, me te tokomaha atu tawhā, i nui i roto i te noa ratou. Haunga te meka e E arotahi katoa ratou i runga i te whanaketanga o nga uaua pouaka, ia o nei titau te kaha tīwera mōrahi, e ko, ki te ruru tatou i runga i pāhiwihiwi tutaki tengi, ka ki i tana pikaunga, he reira taea ki te haere ki raro, ki te koki matau, ki te pouaka i te ara katoa a tawhio noa, Me hohonu ki piko mutu. Waihoki, i roto i te press pae, i roto i te mahi i roto i te uma he mea e tika ana ki te mahi ki tona pae, he mea nui ki te pupuri i te tītere i te wāhi o te whakapā mō te rua hēkona. Ki te pana-ups i runga i te āhuatanga turanga tiketike ko te taua, kia waiho te deflection i raro te taumata o te whakaritenga paraihe i runga i te tautoko.

Ki te ui koe he kaipara mātanga, me pehea ki te papu i te uaua pouaka, na he pono e tūtohu reira e tīmata koe ki te huarahi mahana-ake i roto i ia mahi, ka mahi rua huarahi taketake i roto i te otinga o te huarahi kotahi ki te maha nui taea o aua.

A, no te tārere kaitäkaro press, haere ratou tīmata ki te manukanuka te pātai o te pehea, ki te te papu obliques. Rapataumata tenei rōpū uaua whāinga ki te haapapu me te whakanui i te hope, me te ki te whakapakari i te press.

Tīmata obliques whakarahirahi tu hoki ki te mahi taketake. I muri i te tikanga tika ki te tīmata, ko te ki te noho e takoto ana i runga i te patunga witi, me te whakapiko i te waewae i te turi. Na e hiahia ana koe ki te tahuri paku ki te taha, a pa ana ki tona turi te patunga witi. Kia meatia tenei, e hiahia ana koe ki te whai tetahi ringa i muri tona matenga, me te tahi atu i waiho i runga i te huha. Next, Me koe ki te hanga i te manawa ngāwari, pupuri koutou manawa, totoro obliques me tamata ki korukoru i te hawhe, a kia waiho te matenga aratohu me pokohiwi tika tonu atu, me te maha atu. I muri i te pokohiwi ki runga i puritia e koe i te tūranga tīmata tīmata ki te ara i runga i te patunga witi i te rua henimita, e hiahia ana koe ki te exhale ka hoki ki tīmata tūranga. Ki runga ki te otinga o aua whakaritea katoa i tetahi taha i tatou ki te tahuri ki te tahi atu taha, me te mahi i te mahi ano. He mea nui kia i roto i te mahi katoa e koané koutou hope i te koki o 90 nekehanga ki te faatura ki te utumu.

Kia pehea te mäminga i whakahokia uaua? whakaarahia ana tēnei pātai e maha kaitäkaro hua. Hoki enei uaua he kahore mahi pai atu i te deadlift. taea te reira mo te thickening o nga uaua o te tīwae tuaiwi o runga. He mea tino nui e te deadlift whakarei ake te uaua hikumārō. Ki te raro o te deadlift tīwae - hoki mahi whai hua e whakatairanga raungaitinga o te rōpū uaua.

Ki te papu hoki, mahi, me te akina tokotoko e tu ana i roto i te puku. whakamana ana tēnei mahi i roto i te pinakitanga, mau pu kuiti, me te reo, e taea horo ake te kawenga i runga i te rōpū takitahi o ngā uaua hoki. Ko te whakaaro matua o te mahi ko te kawenga atu i runga i nga manatū, rhomboids me uaua paemanu o te hoki.