Tinana i te kāinga mō te tīmata: faaohipa i roto i te whakangungu

Ehara i te mea ohie ki te mau tonu te āhua tinana pai. Ko reira uaua rawa ki te tīmata whakangungu ka reira te mea he hiahia ki te mahi i hākinakina. Rohirohi, hāhā wā o manawa, me te ahua o te rawakore. Heoi, ki te hinga tauārai ā, me te tīmata whakangungu ko reira tino uaua. I roto i te meka, he nui māmā atu i te mea te reira te taahiraa matamua. Tenei te pehea.

Me pēhea te ki te tīmata ki te mahi i tinana i te kāinga

Kia kore whakawehi te kore o te wheako te rohirohi mauiui i muri i mahi ranei. e kore e hiahia ana koe ki te neke koe ki te roa, tūmomo wero. Ka taea e koe te tīmata ki mahi ohie e kua hangaia mō te tīmata. I tua atu, ki te whakarite i to ratou mau fare, i roto i te taiao e māhorahora ana. e kore e ratou rapua e tetahi taputapu, ka e ngāwari ki te huri i ratou, kia kia haere mai ratou ki taumata pūkenga katoa.

Te pupuri i te tinana i roto i te āhua pai - ko te tinana tenei. Whare mō te tīmata te parau tumu matua - "kei kino": e kore e whakaititia te kawenga, me te mutu whakangungu, no te ua rohirohi te. He aha te mea tino nui e kore e ki te mutu i te haapiiraa, a mahi wā. I te wāhanga tuatahi, nui e toru workouts he wiki mō te 15 meneti. Āta, ka taea e whakanui i koe te roanga ki 45 meneti.

I te wa mahi? whai matou tinana he tetahi huringa e, tei runga i te āhua. Tei tōtika whakangungu i runga i te manawataki o te ora. tangata katoa - tou ūngeri takitahi. Homai te whakaaro o te mahi, e hiahia ana koe ki te whiriwhiri i te wa. I roto i te tikanga ki te ngaro whakangungu taimaha tūtohutia i roto i te ata i runga i te puku kau, i 5:30 ki 9:00. I tenei wa whakamahi te tinana te pūngao i te utu o tima ngako.

Hoki whakangungu ahiahi wa tango i 18:30 ki 20:00. Ki te hoki etahi take e kore e taea ki te piri ki tenei wa, e kore e hoatu e tatou ki runga whakangungu. Ka taea e te tinana faatitiaifaro ka kia whakamahia ki nga tikanga e tika ana mō te reira. Na reira, ko te wa pai, ka korero ia ki a koutou ia. He mea nui ki te whakarongo ki reira.

hua o te mahi

Tinana hoki Women - ha faingamālie kore anake ki te pehea e toka e hiahiatia, engari ki te kia nga wa katoa i roto i te āhua nui. nga mahi katoa i tabulahia i raro nei e hoatu i te kawenga i runga i te rōpū uaua nui. Te hopu ake i runga i te wā, ka taea e hohoro koe te whakatutuki i ngā hua pai:

• ake tūranga;
• nui haere te māia-whaiaro;
• ake moe;
• taumata ahotea iti;
• tahu atu Calories;
• whakapai ake o te tohanga toto;
• te faaitoitoraa o te pākia;
• te whakapakari i te ngakau, me te toto oko;
• te whakapai ake i ruruku;
• whanaketanga o te nekeneke tahi.

Fitness i te kāinga. Akoranga mō Beginners

Me tīmata tatou iti: mahi i te mahi i te tere puhoi, te whiriwhiri i te kōwhiringa pai. Kei te nuinga hāngai te mahi i te whakapakari i te uaua o te huha, papa me te pēhi i te. he minaminatia ki te kawe i te mahi kōwhiringa katoa, tauutuutu i waenganui o ratou roanga. Ko te tika tenei i roto i te tikanga ki te whiriwhiri i te tino hāneanea me te hua.

3 tohutohu mō tīmata:

1. Ko te tino nui mo te whakangungu auautanga me te huru pai, ka kawea mai e ratou nga hua pai i runga i te wā. Kaua e panamaha koe, a ko reira e minaminatia ki te whakamutu mahi o atu manawa marama.
2. hōtaka hanga Employment. Tohatoha i te nui etahi o te wā whakangungu. Kanorau Employment rerekē mahi, i roto i te tua ki te ngā manawa yoga ranei. E te, e kore e hoatu rawa nui kawenga.
3. Whakarongo ki tou tinana. Ko tētahi o nga wero matua mō te tīmata - kawenga nui. Me whakarite e he rite ki te kaha tinana kaha te tinana, a ka anake ki te whakapiki ake i te reira. A faatumu i ni'ai te hunga uaua e hiahia whakarongo. Na noho wā atu i runga i aua mahi e te hunga e tika ana mo to ratou ako.

Mahi "kurupae"

E whai ana ki te whakakaha ringa, ringa. Whakanuia ai toenga me te pūmautanga o te tinana o raro. kōwhiringa māmā:

• takoto i runga i tou puku;
• ringa piko i te tuke;
• turi hardcore i runga i te patunga witi;
• āta severing nga hope atu te patunga witi, takoto ana tōkena ki runga ki te patunga witi;
• mau i te tūranga mō te 5 hēkona.

Taatou o te: ringa atu (rite i roto i te pana-ups).

Kei te karanga a hoki tūmomo e tohu i taua "tinana mangere." Whare hoki tīmata he he faingamālie nui ki te whakatutuki i te pānga e hiahiatia, me te kupu ārai whara me te whakarato i te kawenga kākahu i runga i te uaua.

Mahi "Superman"

Kei te hāngai te reira i te uaua matua haere te tuaiwi. whakawhanake te reira i ngāwari, whakapai ake ruruku me te tūranga. kōwhiringa māmā:

• takoto i runga i tou puku;
• ringa i roto i te mua;
• e rua atu i te patunga matau ea me te waewae maui;
• mau i te tūranga mō te 5 hēkona. A tapiti faahou 5 wā. Na ka huri te ringa, me te waewae.

Ahua: haea atu te papa i te taua wa ringa, uma me waewae.

ake waewae te taha

He aha te tinana pai? Whare hoki tīmata taea te whiriwhiri i te putanga ono tekau o tokomaha o nga mahi. Ko te tino whai hua mo te hope, me te hip tenei mahi. kōwhiringa māmā:

• e takoto ana i runga i tona taha ki matau, ea whawhai piko i te whatīanga;
• tona waewae maui ki te ara ake. Kaua e whakapiko i te waewae i te turi;
• mau i te tūranga mō te 5 hēkona. A tapiti faahou ia taha 5 wā.

Taatou: whakawhirinaki i runga i te ringa maro, ko te toenga ki te mahi rite te pai.

squats

Hoki te tīmatanga ko reira he putanga lite o te tuku iho noho tū. tīmata tinana Kāinga he faingamālie nui ki te whakapakari i te press. arotahi Mahinga i runga i nga uaua o te tinana o raro. mahi whai hua ki te whakapakari i mea tuhonohono e turi. Ka Me koe ki te mahi i te heamana pae ranei. kōwhiringa māmā:

• tu ake tika;
• ringa te takai i runga i tona uma;
• waewae --whanui pokohiwi motu;
• mahi takoto i runga i te nohoanga, ki tona hoki pupuri tika;
• piki i waho te whakamahi i ona ringa;
• faahiti 5 wā.

Ahua: ringa i roto i te mua o ia, te kore mahi i te ara ano.

pushups

Pai ringa uaua whakangungu, uma, pokohiwi me te hoki. kōwhiringa māmā:

• tango aronga e takoto ana;
• ringa paku whānui atu whanui pokohiwi;
• whakaara i te tinana, te faaafaro i ringa;
• turi e aki ana ki te patunga witi;
• faahiti 5 wā.

Te whakatinanatanga, ki te pakeke ki te mahi i pushups i runga i te patunga witi, ka okioki i runga i te pae.

tohutohu Practical mō tīmata

• Huarahi ki te whakangungu tino: e kore e mahue akomanga. mahi i ia te wā, me te ki tonu - he tinana tenei. Hoki nga wahine e hiahia ana ki te ngaro taimaha, he nui rawa tenei.
• A faanaho i te wā mō te whakangungu i roto i te mua. e kore he tinana Free he kupu whakahoki ki te whai wāhi i roto i hit me ma'iri , me te ma'iri akomanga no o te huru kino.
• A ape i overloads faufaa. Ka taea e Overtraining arahi ki te meka e ka whakaiti mahi hua.
• Kia mau ki te inu tikanga. Me te tinana ki te ora i te utu o te wai.
• Kia mahara e kahore dieting mō ngā akomanga dieters ka tango te wā nui atu.
• Kia mau ki te rātaka whakangungu. Tuhi te rā me te wā o te mahi; mahere whakangungu me mahi. wā kotahi e koe e taea e tuhituhi i roto i tona kai, te tinana taimaha. Tenei ka tukua ki te tātari i te hua.
• Hoki whai hua mate taimaha e hiahia ana koe i te kai whārite. Waiho i te kai o te kai nui-pūngoi. Hei tango i te taha, me te kopu, ato'a taea e koe te piri ki te kai pūmua. whakatairanga reira tere mate taimaha me te auau i kai iti.
• E whakamana wā mahi, āta whakanui i te wa mahi, me te whakangungu. tīmata Workout mahana-ake mō te 10 meneti. Hei ngā i roto i ona mahi mahana-ake mo nga hononga. Nekehanga whakamana i roto i te tere puhoi. E painaina ana ake faarahi rere toto, e tino whakanuia ana te whai huatanga o te whakangungu. Manawa whakatere i te tukanga o te ngaro taimaha, ngā ratou i roto i te whakangungu.

Ko te tinana hohoro faa'aano ki whakangungu. Ko te mea matua - ki te hanga i te tere tuatahi. A ka taea e koe te ngāwari te whakatutuki i te hua e hiahiatia ana. kia whakakahoretia e koe o ngā wāhi raruraru, kiwi e taimaha, me te tūranga kino. I te kāinga, whai wāhi i roto i tetahi wa e manawapa. Ko te mea matua ko te ki te kawe koe i te piha haapiiraa fun. Ki te taea, te haere i runga i runga i te waewae, piki te papa runga. Tenei ka whakaora wa mo te whakangungu, me te mahi i rite te pai "tauiraa" mō ngā akomanga. Tino ka tukua hua pai ki te whakatutuki i tinana. Home (hoki ngaronga taimaha) hoki tīmata he he faingamālie nui ki te tiki i roto i te āhua.