Me pēhea te ki te mahi i romia e ia te pēhi ki te waihanga i tētahi tanga kopu ataahua

kowiria Direct te press he mahi taketake ki te whakawhanake i te uaua o nga uaua puku. tukua ratou ki a koe whakakikī i te uaua o te rohe, me te ki te mahi i roto i te tanga pai. tu uaua puku pai i roto i korero e pā ana ki ngā kaitākaro i rauhangatia mo te whakataetae, i whakaroa tau tetahi raru tīmatanga uaua, me te karo i te taea o te whara ki te whakangungu lumbar. I tua atu, tiaki ratou, ka tautoko i whekau i ngā awe, te whakawhanake ruruku.

Te whiri i te pēhi i mahi e takoto ana i runga i te papa ki o koutou waewae whakaarahia, ka tukua iho shins i runga i te pukepuke. I roto i tenei tūranga, ara i te rohe pokohiwi makona, te hope e kore haere atu te patunga witi. He mea tika ki te aroturuki i te kaha tīwera. I roto i tenei mahi, kia waiho reira iti, mai teiteiraa i tiketike i roto i te mahi hono te huha, me uaua puku whiwhi i te kawenga iti. kawea Kotahi huarahi i roto i kahore arumanga me wehenga. He mea tika ki te aroturuki i te uaua puku - me utaina nga wa katoa ratou. I roto i te take o te noho noa o te mahi, kia koutou te whakamahi i Taumaha: puritia te dumbbell he keke a i te tokotoko ranei kei roto i nga ringa, ka aki ki tona uma, ka aki ana turi pōro tautaha. ka ngā Kotahi huringa o toru aua. I roto i te tukurua o te kawenga mahi te 20-25 wā.

He maha ngā rerekē o kowiria te press e kua whakamana i te tere puhoi ki te uaua riaka:

1. Mahi i roto i te parahiraa Roma - taka kawenga ki te pēhi i te rohe o runga. ngā Mahinga te wahi o runga o te manawa, me te whakawhanake kaha. E noho ana i runga i te kaho, me nga waewae whakatika atu i waenganui i te rango ara te casing runga 30 - 60 nekehanga i whakapae.
2. Reverse chestnut - press haapuai te puku o raro. Kei te whakahaua Mahi ki te toronga o te wahi o raro o te press. E takoto ana i runga i tou hoki, kia kia whakaarahia hope ki te waewae piko ki te taumata hāngai ki te patunga witi, unu ana turi ake ki tona uma.
3. Wakapū hawai - unuhia uaua matahao i roto i te rohe hope. E hiahiatia ana taua mahi ki te whakapakari i te rohe lumbar. Whakamana i takoto i runga i tou taha. Waewae piko i te turi, kotahi ringa noho haere te tinana, te tahi atu - mo te upoko. Whakamana e ara i te rohe pokohiwi. whakamana ana te taua kaupapa i runga i te tahi atu taha.
4. E whakamahia i roto i runga i te uaua rohe puku, me te whakatika - MAHI mo te press i runga i te pae ki te taha i te uaua o te huha. Mahinga whakawhanake kaha, me te haamaitai te awhina o te press. E noho ana i runga i te pae i te koki o te 30 nekehanga e whakamana whiti whare ki te taumata o te koki matau i waenganui i te utumu me nga huha.

Te whiri i te press taea te kawea atu ki te awhina o simulators. I roto i ngā, mā te whakamahi i te huarahi o te poraka, ka taea e koe te hanga i tētahi puku runga dice mīharo, me te whakangahau. Tenei mahi tā atu uaua puku hōtiu. Tuturi i te tawhiti o te mita i te simulator me pupuri i te kakau o te poraka o runga, he mea e tika ana ki te hanga tītaha atu te tinana ki te whakarara taumata ki te patunga witi. I te wa ano tightened te ringa noa noa whiwhi koe i te koki ki matau i te whatīanga. I tenei wa, nga tenses press, unuhia tuke ki te turi, a ka porotaka te hoki te.