Rimurapa waewae - uaua, engari ka taea

Ataahua me teeraa waewae - te moe o tokomaha. Ko te aroha e ko te reira pai uaua ki te tae, me te iwi kahore e nei te whakatutuki hua tere, maka ki runga. Otiia e kore e kia feongoongoi whakawhanakehia te tinana, ki te kore nga waewae e titiro tika.

Rite pā tenei ki e rua tangata me nga wahine. Just he tikanga rerekē te ariā o "teeraa waewae" iwi rerekē. Hoki etahi ko reira he maunga o te uaua, me te tangata moe e pā ana ki te ahua ataahua, me te pai. Hei whakatutuki i te hua, ka whai ki te mahi i tonu.

Me pēhea te ki te hanga i uaua waewae

Noa'tu o te mea te mea te reira e hiahia ana koe ki te whakatutuki i te hua, e hāngai ana te mahi i runga i te mahi taketake taua, e i ngā mohio whakarato te kawenga katoa i runga i te uaua o nga topito o raro. Pakeke e korero ana, e taea te wehea nga uaua waewae ki flexors, extensors me mata. Na mahi, tino ratou tauira, ko katoa tenei momo o squats, lunges me piki ki runga i te tūāpapa.

He tokomaha e ui e founga te kaiwhakangungu. Ki te titiro koe i te hunga e kua hangaia ki te hoatu mahi ki nga waewae, e hoki te nuinga e hāngai ana ratou i runga i enei mahi, no te mea, hei tauira, waewae press me te ãpoko - mea e tino rite. Kaiwhakangungu anake te āwhina ki te waihanga i te kawenga e tika ana, i whakaritea te ahua o nei e ratou momo motuhake. kia hoki kia mea tatou e pā ana ki te momo e rere mahi i runga i flexion me te toronga uaua o te wahi o raro i roto i ngā tūranga rerekē: e noho ana, e tu ana, e takoto ana i runga i tona hoki.

Ki te taputapu katoa tinana Ko te tino māmā: i reira ko te momo motuhake, hangaia ki te whakatika i te hunga atu uaua ranei. A i roto i te whare ki te ui ki reira he tangata.

A me pehea e taea e koe piu ana waewae i waho? Ka taea e te mahi koe i tenei i te kāinga, engari e hiahia ana taputapu reira torutoru rawa iwi: taahiraa-pūhara, dumbbells, tāuhu ki taimaha rerekē. I roto i te tika kia tuhia te reira e kore e waiho ngāwari te timatanga, me te kahore Nuiōrau. Na reira, ka taea e tīmata koe i te kāinga, āta whakapiki i te maha o aua.

I roto i te tikanga ki te papu ake nga waewae kuao, ka taea e koe te tīmata ki te taura peke. Just rite te tamaiti. Hei timata ki te rangatira i te iti rawa 50, me te mea e taea e matou ake - pai, ka taea e āta whakanui i koe te nui ki te rau e rua. Ko tētahi atu mahi whai hua mō te ako o tenei rōpū o ngā uaua e ake ki te waewae tonu i runga i te koromatua. mai te reira i ngāwari? Ka taea te mahi te reira i runga i tetahi waewae.

uaua huha mahi i roto i squats. Ki te kahore he he pae ki te taimaha iti - pai, ka hoatu a reira i te īngoa pai. Tīmata tūranga kia maha ngā:

- pokohiwi-whanui waewae motu, faitatau ki tahi i te tahi (te kawenga i runga i te mua, me te hoki o te huha);

- (ka whiwhi i roto i tenei take, me waewae whanui, matimati wehea te mata i roto o te pūkaka).

Mā te whakamahi i te tūāpapa me te whakamana i te mahi dumbbell i huaina vyshagivaniem. Ka mahi te reira i roto i te papa, me te hoki o te huha.

Tino pai ki te kitea te pera-ka karanga pikitanga Romanian. Tīmata tūranga: whanui waewae pokohiwi motu, hoki tonu. Whakamana ki tītaha retracted te papatoiake, te kaki tokotoko ranei i reira kiriata me te mata mua o nga waewae. Ko reira tino hira i roto i tenei mahi, kia mau ki to koutou hoki tonu, ka okioki hoki i runga i tona rekereke. tauturu Mahinga hanga uaua o nga papa, me te hoki o te huha.

A, o te akoranga, kua nga whakaeke whakahuatia i runga ake. A, no te raveraa i tenei momo o te mahi, he mea nui e te waewae mua turi ka piko hāngai ki te patunga witi. Ka taea te kawea Lunges whakamua, whakamuri, me te tītaha.

Mahi tetahi mahi ki te whakapakari i nga waewae, i te tikanga kia āta aroturuki, mai, mīharo e te taimaha, me te wareware e pā ana ki te tūranga tika, e kore e taea e koe te tiki i te hua e hiahiatia ana. I pai, me i kino rawa ko reira mahi wehe ki whara.

He aha atu e hiahia ana koe ki te mohio

O te akoranga, rimurapa me te pūhihi waewae - he reira te hua e kore anake o te mahi i roto i te omaoma. Na he tokomaha i mua i te tīmata koe i te mahi kaha, he mea e tika ana ki te maka atu i te taimaha anō, me te whakapai ake i to koutou manawanui whānui. Hoki tenei mahi, whakamahia maha ngā hōtaka ki "whakamaroke" o te tinana. Ko ētahi o ēnei rere, iwi e haere ana, me te whakangungu i runga i paihikara mahi (tae atu ki Porohita).

te rua Ko te āhuatanga e kore e kia utu, ko e he maha pakeke ki te mahi, tae atu ki ngā ngā matatini o maha whakaeke tika ki te tikanga painga whakawhanakehia o pauna me te ruruku. Whakangungu i te uaua o te raraunga - he mehua tika i roto i te tikanga ki te papu ana waewae mutu ki te waiho i te moe putorino. Ki tenei mutunga, whai hua me te akomanga mā te whakamahi i te tūāpapa Bosu whakataurite.

Manawanui me requisitions koe, ka taea e koe hutia ake tou tinana noa i te kāinga, ahakoa ki te mahi kaha mahi pai i roto i te whare, i raro i te arata'iraa o te orometua mātanga. I roto i tenei take, rimurapa waewae, me te waiora e whakaratohia.