Waewae ake teka: Equipment, kōwhiringa mahi, tohutohu whai hua

ake waewae e takoto ana i roto i te tūranga te maungārongo - he mahi rawa whai hua, e hāngai ana ki te uaua köurarangi puku whānui. Taua whakangungu kua ngā haere inapō tinana katoa. Ko te painga matua ko te taea o te mahi o ana tīmata mahi, kahore hopearaa kino mō te hauora, me te whakarato o te ahotea anō i runga i te tinana.

mahi technique

Kia pehea te hohoro papu te press? Me kawea toronga o waewae e takoto ana mo tenei i roto i rite ki te tikanga tika.

Tuatahi e hiahia ana koe ki te noho i te whakamarie ki runga ki te moenga omaoma, te tinana rite totoro. Tika koutou waewae, e hiahia ana koe ki te whakapa i ou ringa me te tinana, nikau iho ranei wāhanga hoatu i raro i te papa. Ko te kupu ka tangohia i te reira ki tona tūranga taketake.

waewae ake e takoto ana e taea te whakamana ki te waewae tika tonu e kore anake, engari ki te turi piko, i te mea he putanga Kōmāmā. tūtohutia Hip te ki te whakakikī i te kātahi. Kia tonu ki te neke, ka waiho noa te turi i te taumata pouaka. I roto i tenei take, me te uaua puku i roto i te ngaohiko tonu.

Tūtatari mo te kau, kia hoki koe ki te tūranga tīmata. Ki te papu hohoro press me te huha nui ki te whakatau i te mōrahi ka taea ake tinana, ki te kitea i roto i hoki ratou i te tau mōrahi ka taea o aua mō te huarahi kotahi.

hapa noa

Ka rite ki ki ētahi atu āhuatanga o te hōtaka whakangungu, te whakaaro o ngā hapa hangarau konei e taea arahi ki te whakarato o iti kawenga i runga i te uaua, i roto i te heke mai ka pā ratou whanaketanga kotiro. Ko te mahi tika o te mahi ngā:

• tukupu te e alangá inspiratory me ara ki te exhale;
• hanganga o te whakaawhiwhi iti i te rohe hope, ka tihorenga atu te papatoiake;
• mana ki runga i te mahi o nga uaua puku, i roto i te kupu atu, te aromatawai o ratou ake mau mana'o i roto i te whakangungu;
• nekehanga ōrite (momo katoa o wrenches tukua ki te whakaara i te waewae rite ki tūpuku, nui atu i te faahepo i te press).

rerekētanga mahi

Hoki te ako kounga o te uaua papatipu e takoto whakaara waewae kia whakamana ai te whakamahi i te hangarau uaua. I roto i kaitäkaro whakangungu matatau kia whakamahi Nuiōrau ki kia whakauria i waenganui i nga topito o raro. Ka taea e koe te whakamahi i dumbbells, pauna, pōro, te tahi atu taputapu.

Haafifi i te mahi ka taea te whakanohonga tinana i runga i te pae flat. Sveshennye wahi whiwhi nui haere tīwera, kitea nei i roto i te hua o te tōtika o te mahi.

Ki te pai rohe papu kounga abdominals, ka taea e koe te mahi ki te hoa. kia whakarato te whakamutunga ātete ki te wahi o raro i roto i to ratou aranga ake.

tīwhiri āwhina

He maha ngā ngā e kia utu koutou whakarongo, mahi whakaara waewae i teka:

1. Ki te whakahaere i te whakangungu, kia hopu tīmata ringa ki muri i tou sofa, nohoanga āhuru, te tahi atu taonga e ka noho pūmau.
2. I roto i te mahi "waewae aranga teka", he mea utu ki te pupuri i te torutoru wahi tūnga piko. Whakaotia ka whai kawenga mōrahi i runga i nga hope me puku ratou whakatikatikaina.
3. Ki te i roto i te akoranga o te mahi ko te nui ki te whakamahi i te uaua puku katoa, e tūtohu ana ki te hanga nganatanga ki te aranga o nga papatoiake ki runga. kia roa te reira mo te torutoru hēkona i te tūnga runga ranei te mahi jiggle iti te wahi o raro o te tinana.

I roto i te mutunga

Te whakatairanga i waewae e takoto ana - he tikanga tino whai hua e taea ai e koe te tango i putunga ngako i roto i te rohe puku, me i roto i te marama torutoru ki te Hōne ki te pēhi tino te tauturu. Hoki ngā hua kitea te mea matua - te huihui wā ki te whakangungu, mahi rite ki technique tika.