Peia te poraka o raro: āhuatanga o te mahi, mahi, me te tohutohu o ngaio

pā hono poraka raro ki mahi taketake. A e kore te hunga e mahi te nuinga tangata e moemoea o te hoki nui - he tika ana mō rua te hawhe tane o te omaoma, me te uha tenei mahi. I te wa o tona mahi e kore e tangohia e tuu i te rōrahi papatipu whakanui uaua nui. Ko reira atu longomo'ui mahi i runga i tightening i te uaua. Na he aha te mea te attraction o te poraka o raro, rawa tona whakatinanatanga me ngā pānga i runga i te tinana - ka kitea i roto i roto i tenei tuhinga.

E uaua e mahi?

Ko te whakaaro matua o te mahi - ki te whakapiki ake i te kaha te mana, me te o te hoki, hanga he puka V-āhua o te utumu ki pokohiwi whanui, me te tokonga hope kuiti. mahi Wāhaere:

1. uaua enemi katoa o te hoki.
2. extensors tuaiwi.
3. Raro me te waenganui o te Taparara.
4. Rara.
5. uaua a tawhio nui, me te iti.
6. Tengi me uarua.
7. Kikowhiti.
8. uaua Rhomboid.
9. delts muri.
10. Stabilizers - kōtere nui ki me ahu.

Hua o te mahi

Ki te technique tika kitea mahi nga painga kitea o te mahi:

• Te whakapakari i anga uaua hoki.
• Te hanga i te tūranga tika, me te hoki tika.
• Whanaketanga o nehenehe āhua hoki i roto i te puka o te V. reta
• He taputapu ratarata-kaiwhakamahi.
• Haumarutanga ka whakaritea ki te pauna free mahi.
• He maha ngā taatou mo te ako kounga o uaua.

mahi technique

haamata Tetahi mahi ki te wāhi tīmata tika. Mai i reira, ka timata.

Te faaineineraa: Place te taimaha i runga i te simulator hiahiatia, mau te kakau V-āhua. Noho i runga i te pae anga te simulator. Taa i te kakau - kapu anga ia atu. Arms totoro atu, hoki tonu. Ko te tūnga tīmatanga tenei.

Hipanga 1: A, no te me kia hoki i runga i te exhale he tūranga i whakaritea, whakapiko i te ringa, toia te kakau o te simulator ki te whitiki noa pa reira. Ringa pupuri rite tata rite taea ki te tinana, e te kaupapa wahi haere nga waewae. Kei te mau i roto i tenei tūranga mō te 1-2 hēkona.

Hipanga 2: Ki te manawa hoki ringa ki tīmata tūranga.

Hipanga 3: Te mahi i te maha e hiahiatia o aua.

hapa kaitäkaro

Mahi noa te mea na ngāwari, i roto i te meka, maha hanga kaitäkaro hape ina te rere i te reira, e nui te whakaiti i te whai huatanga o te whakangungu. Mahi "raro poraka aki ki te whitiki" maha ai taua hapa:

1. hope tika. e kore e waiho te reira i te raina tika - unuhia te papatoiake e hoki, ka tairanga pouaka mua.
2. waewae Direct ranei kaha piko. He mea nui ki te whakatakoto i te waewae - he paku piko ratou me o koutou waewae pai miharo: ki te turanga. Ki te he tika nga waewae, ka waiho i te hua matara i te maona, a ka waiho te reira uaua ki te pupuri i to koutou tairanga raro hoki. I te anga ke, ka nui o te hua piko he tata rawa, a ka kia whai hua te mahi.
3. Ko te aronga i runga i te uarua. He maha kaitäkaro mahi mahi, taimaha toia ki ona ringa e tika ana ki te ahotea. He mea nui ki te hopu i te kau, ka ko te aki o te tupu i te poraka o raro ki te ahotea o te uaua hoki, a whakatika ai.
4. E haere utumu - hoki me te mai. Ākiri te utumu taea anake kaitäkaro mātanga e whakamahi Tinihanga ka mahi ki pauna taimaha. kia mahi mahi ki to koutou hoki tonu, engari hope e māhorahora - na uaua totoro pai, me te tere tupu.

E kore e tūtohu ana ki te mahi i te mahi i muri i te deadlift rite te matatini e hanga rawa nui kawenga i runga i te tuaiwi. Tenei e taea e arahi ki te whara.

whaktauiratia o mahi

I roto i te mahi, tango ki pūkete nga whaktauiratia katoa tūtohutia e bodybuilders mātanga, kei whai ki te tiki i te hua pai koutou. wehe matou te mahi wā i roto i te 2 - ka wahia te taimaha hoki.

Tokotoko i te tūranga tuatahi. kia kawea hono poraka raro i kore e uaua ringa me ki te lat - tutuki tenei pānga e whakangau ke tuke kiriweti hoki me matatahi kōpeketanga. I, koirä, e hiahia ana koe ki te pupuri i tahi koutou matatahi pokohiwi, totoro nga uaua katoa o te hoki me te whakatika i tenei tūranga mō te 1-2 hēkona. e kore e taea e waewae tino tika - kia waiho ratou paku piko me te puna, ka toia te kōwae. Me kia rite tata rite taea ki te tinana tuke i roto i nga rakau.

Hoki taimaha. kawea te wāhanga tuarua o te mahi i roto i pai. E kore e taea e koe te maka i te rakau koi. hanga kē kaitäkaro mātanga ki te mahi taimaha taimaha taea afe take paku hoki. Āwhina i runga i mau nui taimaha e taea whai pokohiwi - roropi kakau ratou pu.

He mea nui ki te whakarite i hiahia ki te inihua. Mahi i te omaoma, ko te he varavara, engari e hiahia ana matou he kaiāwhina mātau - e kore e ki te inihua i unahi nui. ka kite ia i te wahi o te tikanga tika.

aki whakapae Puāwaitanga

titau bodybuilders mātanga e te tokotoko puāwaitanga ko te whai hua tino. He tika, no te te mahi ana i te reira ki te mau i te ture e whai ake nei:

• ringa tītere - toharite, nikau anga ia atu.
• okiokinga waewae i runga i te tu i te waewae katoa, e kore e tika te koromatua rekereke ranei. kia mārama te kī waewae i runga i te mua o te tūāpapa.
• Nga tuke, me turi paku piko, hoki tonu, whakaiti hope. Ki puta kawenga uaua lat, kua kawea mai tahi matatahi pokohiwi.
• I roto i te wahi tuatahi o te mahi o te tītere kukume tahi ringa, me te ranu matatahi. Ringa mahi anake i te pūwāhi mutunga i te mea e tika ana ki te kawe mai i te mutunga o te rau me te wahia te taimaha ki te puku.

I roto i te wāhanga tuarua o te mahi te utumu paku whangai atu, tonu te hoki tika, mai mua pokohiwi.

Mō te kupukupu tonu tikanga i wehea whakaaro tohunga '- whakapono etahi e hiahiatia te te manawa i runga i te kaha, ka exhale - hoki ki te taimaha. Etahi whakapono te ritenga. Taunakitia ki tamata tikanga e rua me te whiriwhiri i te tetahi e tika koe.

rerekētanga mahi

I tua atu ki te puka puāwaitanga o te mahi ki reira, me ona rerekētanga:

• werohia tetahi ringa;
• umeraa ki kakau taura;
• kume ringa whānui tika;
• Rod ringa whakamuri whānui.

Ko te momo tino noa ko te tokotoko te poraka whānui pu raro. Kei te whakamana te reira i te whakamahi i te pu whānui. A, no te hāngai te aki o te poraka o raro ki te kawenga ringa whanui te i runga i te wahi o runga o te Taparara me uaua rhomboid, a hoki ana ki te muri o te raorao. Ki te nako te pēhanga kuiti-pu i runga i te uarua e ki te whakanui ake tīwera, ka kore he pera kaha whānui uarua ringa kawenga, engari heke te kaha tīwera o te mahi te. Te whānuitanga o ngā mahi ki te ara rerekē o pupuri te kakau ka tukua qualitatively ki te mahi i nga uaua katoa o te hoki.

Kaipara e whiriwhiri he aha te mea tika hoki ia ki te pu. Ko te mea matua - ki te ite, i runga i te mea tohu tino kaha kukū nga uaua o te hoki, ka piri ki a ratou. Hoki whakangungu ko te mea nui ki te whiriwhiri i tētahi hōtaka, e whai akomanga ki te hoatu hua. Hei tauira, mo te whanaketanga o te uaua hoki i roto i te rārangi ngā Rod poraka o runga me raro e noho ana. Ko te tikanga o enei mahi e rua e kore e tino rerekē, ko ratou fakahoko kakato e tauturu i ki te hanga i tō hoki kaha, me te ataahua.

Me pēhea te ki te riro taimaha?

Ia kaipara ia kōwhiria e te taimaha mo koutou tinana. Ko kua taua ahu whakamua, kua, te kawenga me te whakapiki ake i tonu. I roto i te tikanga ki te karo whara filosilivá kia mahia reira āta. Ko te otinga tino pai ka aukati simulator āpiti o 1.5-2 kg. Ko te kawenga ki te kia whai hua, me kia penei e i taea ki te mahi i 6-8 haeretia e mo 4-5 huinga te kaipara te taimaha.

Kia mahara e tetahi rerekētanga i roto i te mahi o te aki o te kōwae raro - e kore te mea e tika ana mahi wehe me taimaha taimaha ki te kia whai wāhi. Konei te mea matua - mahi pai i runga i tikanga. Hei whakarei te kawenga kia, hei tauira, te whakaiti i te wa toenga i waenganui i ngā huinga.