E uaua kei te mahi ki te pana-ups?

e kore e matau ētahi kaitäkaro taitamariki aha e mahi uaua ki te pana-ake, me pera te maha i te reira whakaaro te mahi huakore, ka kore ki te whakarite i te reira.

He he ano hoki te pōhēhē e te atu wa ka hinga i te tangata, ka pena ano kia kaha me bulkier ana uaua. Heoi, tohutohu tohunga ki te whakamatau i te ritenga atu, me te pana-ups kore e neke atu i te 15 nga wa, me he tika te hua utanga tika ki te matatini o te mahi ratou. I tua atu, i te maha i te taikaha o aua anake exhausts nga uaua, a taea arahi ki catabolism.

Hei whakanui i te kaha me te uaua papatipu Me ki te mahi matua i runga i technique, me te tuarua - i runga i te whīwhiwhi o te kaupapa (hei tauira, te mahi rānei i te pana-i runga i abutment i runga i te ringa kotahi).

Na, ko te pātai - he aha kei te mahi uaua ki te pana-ups, Ka taea te whakahoki i runga i nga āhuatanga whaiaroaro o te hanganga tangata. Hei tauira, utanga tuhurihuri ki te uaua pectoral me te ringa tengi tei runga i te wāhi whanui. Ko te hoatu kē ringa, iti iho te kawenga i runga i te uaua o te pouaka. Kei te hoki faaterehia te tūranga o te waewae i te kawenga i runga i etahi uaua. A, no te hāngai waewae tū ki te tautoko i te kawenga kei runga i te uaua pouaka o runga (he e ngákaunuitia ki tenei mahi press pae i runga i te pae anga o te pae).

Hoki o te faufaa rahi e te whakanoho i te ringa i roto i pushups. production Traditional o brushes - whakarara ki te tinana. Ka taea e hoatu e koe o koutou ringa i te tino matatau ki te whakapiki ake i te kawenga i runga i nga tengi, me nga ringa tahuri roto ki o koutou maihao. He pana-ups i runga i nga maihao ringa ranei whai wāhi ki te whakapakari o te ringa.

Ko te mea e mahi uaua ki te pana-ups taea kite koe, e hāngai ana i runga i te tikanga o te raveraa i te mahi. Hei tauira, kua whakaaturia ngā pūtaiao te fakafalala o te kawenga i runga i te tūranga o te waewae i te wā e te faaohiparaa i. Ki te mahi koe i roto i te puka puāwaitanga (okioki waewae flat i runga i te patunga witi), he rite ki te 64 ōrau o te te tangata taimaha te kawenga, engari i te wa o te pana-ake ki te tautoko i runga i turi - whakamahia e 49 ōrau o te taimaha.

E tika ana hoki tīmata ahua tuarua o te mahi, engari i muri i te marama ko reira e tika ana ki te whakawhiti ki te putanga matarohia.

Hei whakanui i te pikaunga, ka taea e koe te whakamahi i te Taumaha o pauna rerekē. Ki te kahore he kaiāwhina, ngā te taimaha atu e te tikanga o te peketua mo reira Nuiōrau hoki-ki tonu.

E uaua he pana-ups, ina ka taea e koe ite koutou waewae i te faaohiparaa i runga i te nohoanga. I roto i tenei tūranga, faarahi te kawenga ki pā ana ki 75 ōrau o te taimaha tinana. tutuki ana te taua pānga e pana-ups i runga i te ringa kotahi. A, no te raveraa i tenei mahi i nga waewae me whakanohoia whānui atu i mua ki te whakatutuki i te toenga o te tinana. I roto i tenei take, kia tūnga te ringa tautoko i roto i te rārangi ki te tinana, me te kore e peka ki te taha.

A, no te te aronui pana-ups ko te kawenga nui, te nuinga i runga i te uaua pectoral runga. Heoi, i reira he toutou.

E Kei te mahi uaua i rumaki tohu mahi o te hōtaka bodybuilding. Ko te ringa rehe o enei akoranga takoto i roto i te tapatahi o te taputapu hākinakina. I te tahi taime e mea nui ki te kitea e rua nga wahi o putorino whakaritea i roto i te whakarara, me te wā whai wāhi, ka taea e te tiki e koe uaua pectoral whakawhanakehia me tengi.

Ko te aronga matua o te kawenga tei runga i te tūranga o te ringa, ara i te wāhi o te ringa me te whanui o te pu. A, no te taka te nikau o ringa pokohiwi-whanui matua pikaunga i runga i te wāhanga o waenganui, me te raro o te uaua pouaka. Tengi puta ringa abutment raro here.

A, no te huri i koe te tūranga o te matenga i roto i mahi, a ka taea e koe ite e e mahi uaua ki te pana-ups. hoatu matenga whakaarahia te matatu i runga i te wāhanga o raro o te uaua pouaka, a kia iho - i runga i te wahi o runga.

A, no te pana-ake ki te hop whakapai ake ruruku me te whakawhanake kaha uaua.

kia Care kia tangohia e kore anake o te tūranga tinana (tonu hoki me kahore te ahotea inati), engari ano mo te manawa tika, kotahi-toru o reira tei runga i te angitu o te whakangungu. I roto i kia tango i te heketanga he manawa hohonu i ara - āta exhale i te retraction kopu. Ko enei ture piri ki ngaio romahā.