Mahi tōtika ki dumbbells mō uaua pouaka

Pai whakawhanakehia- uaua pectoral hua he pānga rerehua ahuareka, pā tenei ki e rua ahua tane me te wahine. Mahi ki te whakapakari i a ratou he tino pai hoki tane e rua ano. Ngā mihi ki a ratou, riro ngawari me te ake tika, tangohia te tinana kei pai ki mate maha te tūranga, he faingamālie pai ki te ārai i te putanga o te hunga hou te tangata whiwhi. Ka taea te i titiro te taputapu mahi māmā me tino watea mo enei take rite te dumbbell.

rōpū mahi

Kua wehea mahi katoa ki dumbbells mō uaua pouaka ki 2 rōpū:

• pēpēhinga whakarunga;
• hua ringa i roto i te ringa.

He taatou rerekē ia rōpū. fafau katoa o ratou he nui rawa o te mahi i roto i te hanganga ture ki te ture, me te pūnaha.

Whakamātautau o te rōpū tuatahi

• Mahi ki dumbbells mō uaua pouaka i roto i te tūranga te maungārongo tīmata ki te tūranga tuatahi: ko te hoki i runga i te mata pakeke papatahi, ringa whakaarahia ki te taumata o te pouaka me te piko i te whatīanga, nikau anga whakamua, whakauria ia taputapu hākinakina. Ko te ringa neke whakarunga, tū poto i roto i tenei tūranga, ka āta me ata tuku iho. A, no te ara launoa, ka e tukupu - hī.
• Rite mahi ki dumbbells mō uaua pouaka - te wahi mahi nikau "titiro" i ia atu, me nga mea katoa atu te meimei tatau. Ngā mihi ki a ratou, i whakakaha me ringa.
• mahi nga akomanga momo muri te kore i runga i te patunga witi, me i te pae motuhake, e taea te whakaturia i te tetahi koki - e pā ana ki 35 nekehanga ranei 40. Ki te hanga koe i nui taua mea, ka kahore pouaka te pikaunga matua, engari i roto i te raorao, arā, kihai i whiwhi i te pānga e hiahiatia ana. ara te ake Seat pae. Te faaohiparaa i taka ki runga ki taua mea, me te mahi mahi ki dumbbells mō uaua pouaka i runga i te tauari kua whakawhanakehia: ringa, nikau mua me ki tetahi ki tetahi. Tetahi fifi ai tenei, ka hoatu tino ngāwari. Ko tētahi atu kē - ka kore te nohoanga pae hākinakina whakaarahia ka tuku iho i te maha hāngai o nekehanga. Kaitäkaro i te pēhi i anga, te ka huripokitia e. Taua mahi mō ngā uaua pectoral ki dumbbells whakakaha pūnaha atu me vestibular, te āwhina whawhai te taninito. Ko te akoranga o mahi tuku iho, i roto i te rua momo.

Whakamātautau o te rōpū tuarua

• Technique o te piha haapiiraa tuatahi ko: e tango kaipara tūranga e pängia ana - i runga i te pae atu mata papatahi ranei. Ringa ki anga i ki te taha (rite tūranga ki te T reta), he piko torutoru nga tuke. Next, e te kaipara awhi i te motini porohita, rite te ahanoa i mua o reira ko te tino nui - he putea tonu, he pou, he rakau nui. I roto i tenei tūranga nga ringa e tū i roto i te okioki iti, ka pai hoki ki to ratou tūranga taketake. Nui: paku piko katoa ringa! E tika ana mahi pērā ki dumbbells mo nga pokohiwi, me te pouaka. Ko nga wa katoa te kupukupu tonu te manawataki te taua, me te e kore e whakawhirinaki i runga i te momo o te mahi.
• Mahi i runga i te pae. Ko te taua tenei momo o te mahi kia rite i roto i te āhuatanga o mua, tonu te tikanga te taua.
• "Pullover". Ko reira paku rerekē i te hunga o mua, me te te whakamana ki te anga rerekē - he dumbbell, engari taimaha rawa rua te hunga e haere akomanga katoa. tūranga Tīmata: e takoto ana i runga i tona hoki, ringa ki dumbbells muri tou marutanga upoko. Ki te karo whara, nga tuke ara piko, dumbbell te upwardly i te koki o 90 nekehanga ki te faatura ki te patunga witi, me te ata tuku iho ki raro.

tūtohutanga General

Te hopu ake i roto i te omaoma ranei i te kāinga, ia whai ona ake whāinga me ngā ngākau nuitanga. Ko tētahi nui noa ki te papu ake uaua, hei kaha, i e rapu ētahi atu ki te hanga uaua. Runga anō i tenei, kua tīpakohia me te nui o te mahi. Kei te nuinga o whakamana ratou i roto i 3-4 huinga, ia i 6 ki te 12 ngā wā ratou whiriwhiri hoki e taea te huri i te pai ai, me te ngarahu pai.