Ko te mahi whai hua tino ki tāuhu kāinga - he ara ki te tupu uaua

A, no te te whāinga, ko te ki te whakapiki ake i uaua, ka ngaro te pae dumbbell mō pai. He rota o taimaha, te taea o te whakanui ake kaha - ko nga tikanga taketake mo te whanaketanga o te uaua enei.

Mahi ki te tāuhu kāinga whiriwhiri kaitäkaro nui whakaaro nei i ata rite - hokona he whatanga, he pae, he whitiki ki te hanga i te whakangungu haumaru me te ake kanorau. He aha ko te pae? No te mea e faarahi te reira i te whai huatanga o te mahi taketake - te hunga e he kawenga mō te hanga o te testosterone.

Me pēhea te ki te riro uaua papatipu?

taiki tane, me ki taiki whakatairanga uaua taonga. Kua whakaaturia Studies e te whanaketanga o enei rauemi whai wāhi te nuinga ki squats, ara tokotoko ki te pana ki runga, me te deadlift. Takiri te pou whakaaro te nekeneke uaua mō tīmata e tiaki e pā ana ki te hua i roto i te uaua papatipu. No te mea hei utu me te mahi i ētahi atu mahi taketake.

Kuo pau ke fakakau nga mahi e whai ake nei ki te tāuhu kāinga i roto i te hōtaka mō te tupu uaua:

1. kaiako Deadlift maha uaua (75% o te tinana), e utaina ana te ngakau me pūkahukahu, engari ko reira ngaukino - takahi tonu mīhini te taimaha whakahaere. He mea nui ki te e tukupu ana o te pae i raro i te turi ki te pupuri i to koutou tika hoki me hope hoki. ngaohiko Pateko puta noa te mata muri o te waewae, me papa - kara mahi tika.
2. Squats mo te whanaketanga o te whā, glutes, whakangongea me kuao kau. mahi Polyarticular ki te panekeke taimaha taimaha e pai kaiako e nga pokohiwi me abs. Taputapu mō te raveraa i mahi waewae ki te tokotoko ko i te wahi tuatahi, i te mea he reira pea ki te kino i te hoki o raro. Ãpoko "i runga i ona turi" - te tīmata hape tino taratara, e, hei utu o te whakahāngai i te kāhakitanga hoki me te huha utaina hoki hononga.
3. Pae press tōtika ki te tāuhu whakaako te ngohi katoa o nga uaua pectoral, a hoki tā i roto i te mahi o nga tengi me pokohiwi. Pukumahi ki pauna nui e puta i muri anake i te whanaketanga o te pana-ake, ki te ite i te mana o te uaua pectoral. Ko te tino taea pae ki te mahi i waho i te tu i runga i te patunga witi, me te whakaara i te pae ki te panekeke i runga i te tautoko (pukapuka, ngā tūru). Te huri ringa i te whanui ki te whakawhāiti, he reira taea ki te whiwhi i te mahi kōwhiringa whai hua mo nga tengi ki te pae - ngana ki te whakaara koutou tuke nui taea.
4. tokotoko peia ki te whitiki he pai ki te mahi ki te poraka simulator me te whakamahi i dumbbells no taea reira ki a koe te whakamahi i tō uaua hoki ki te uta i te pokohiwi, uma, ringa, uaua, a tae noa waewae. Turi piko, marama piko i te hope, tika tonu hoki, ka whakatakotoria hoki pokohiwi - te tikanga mahi tūāhua tika, me te hua papatipu. Hei te mahi mahi ki tāuhu kāinga pai ake ki te taimaha toharite ki te karo i whara.
5. Military press tokotoko riro taimaha anga poutū i roto i te tūranga e tu ana. taimaha mōrahi i runga i tona pokohiwi, te wā e mahi ana tautooraa nga uaua hoki me te pēhi i. Me koe ki raro i te pae ki te pouaka, me te pupuri i te tūranga tuarā kūpapa i te pana o te poutū (kore e Buckle piko ranei).

Me kia enei mahi taketake ki te tāuhu i te kāinga i roto i te hōtaka uluaki. O te akoranga, e taea te tāpiri ratou e pikaunga rohe - zhimom French, te koromeke, tāuhu toronga waewae, Shraga ki te hanga ake te hōtaka tonu mō te whakangungu 2-3 wā i te wiki.