Ka tohutohutia mo nga waewae me te papa: He huinga o mahi, a ka arotake te whai huatanga o

E nekehanga e ngā te pai ka tohutohutia mo nga waewae me te papa? Mahi i runga i te kaha me te manawanui, e taunga ki auau manuhiri te hī, e kore e kī tonu i te pānga tere, me te appreciable - waewae noho wāhi tino raruraru hoki köurarangi, na te tikanga, me te kia te mahi whakarerekētia te tāpiri i te āhuatanga o te yoga, me te Pilates. whakahere tatou i te whānuitanga ki tonu i hangaia e ārahi kaiako tinana American.

toa III

Ko te aronui tenei tūranga yoga, tūtohutia nei ki te tīmata i tetahi matatini huinga ranei hāngai ana whakangungu i te uaua huha me shins. ka waiho noa atu whai hua koutou tiaki wiki mo te waewae, ki te tāpiri koe i tenei kaupapa ohie i roto i te mahi waia. "Warrior III" ka taea e kore noa ki te whakakikī i te uaua o ngā wāhi raruraru i te hope ki raro, engari ano ki te mau tonu te oro uaua i roto i te press.

• Tu tahi me o koutou waewae. Na ka ara to koutou waewae maui, toia te tōkena me te kawe i te taimaha tinana i runga i te toenga e tu ake tika waewae matau. Tonu ki te whakaara i te waewae maui a raro i te upoko me te utumu rite te roa noa hanga te tinana he rārangi whakapae tika i te mahunga ki te waewae. Kia mau ki o koutou ringa whakarara ki te taha. Whai wāhi te abs me te kia e te maui huha, turi, tāhau me matimati kei i runga i te raina kotahi. E noho i roto i tenei tūranga, titiro iho, me te pupuri i tou hoki rite tonu rite taea. He mea nui kia kore e tika, te turi tika rawa; taka te pokapū o te mahara i roto i te waenganui o te waewae. Kia mau ki te roa'tu i mo rima te whakahā, ka āta hoki ki te tūranga tu.
• Hurihia te waewae, me te faahiti.

Squatting "heamana"

Ki te hiahia i roto i tohutohutia mo nga waewae me te huha me hoki e kore e hiahia ana dumbbells me ētahi atu projectiles koutou, e whakarongo ki tenei mahi ohie. Squatting "heamana" Ko hoki he Māori o yoga, e kore e hiahia ana tetahi atu taputapu hoki reira. I te tahi atu te ringa, ki te whai koe i te heamana tino noa ki te kawe i tenei ãpoko i koutou maihao ko te iti māmā.

• A haamata na roto i te tango i te tūranga e tu ana ki tona hoki ki te heamana (e taea e koe i waho reira), ona waewae ki runga ki te whanui o te whitiki. Whakataurite i te taimaha tinana i runga i koutou rekereke, wahia tou puku, me te whakapiko i te utumu mua i āta tukupu hope, me papa i roto i te ahunga o te torona heamana. Kāti noa i mua i a koutou e noho ki raro, a ka hoki mai ki te tūranga tu, e kore e wareware ki te pumau uaua tau puta noa i te mahi.
• Te mahi e toru huinga o 10-15 aua.

tītaha Cross i roto i akiaki

Lunges - he aronui tiaki mo whakaitiiti iho, engari ratou e rawa i tuhia ai, a taea meinga te hoha mo te hunga e aroha ana ki nga nekehanga hihiri me whakarerekētanga ngā. I roto i te tikanga e kore e ki te tiki hōhā, tamata ripeka-tītaha i roto i akiaki - rerekē, engari he reira mahi tino whaitake mo katoa te hunga e hiahia ana ki te hoko puka ātaahua, me te wahine.

• Tu ki o koutou waewae ki runga ki te whanui o te whitiki. Whakaturia peka te waewae matau hauroki hoki, me te mea ko o koutou waewae ki runga ki nga pere waea mataaratanga tuhu 7:00. Bend turi e rua ki te tiki i te tūranga taketake mō te whakaeke. Honga koutou utumu mua i te koki o te toru tekau nga nekehanga, ka ngaueue ake me ki raro 10-15 wā. Titiro ake, ka tahuri a tawhio noa 180 nekehanga a ko te waewae tika i roto i te mua. Ano heke ki te tūranga puāwaitanga mō whakaeke.
• Ngaueue ake a raro 10-15 wā ki ia ringa, ki te whakaoti i te huinga. Te whakaatu toru huinga.

tītaha iti ki waewae tika tonu

whakamana ana tēnei mahi i roto i te tūranga e tu ana. He mea nui ki te mahara e te pai tiaki mo whakaitiiti te puku tā tonu me waewae kiri uaua mānukanuka (me i ngā te pāpāho) puta noa i te mahi; e kore he tītaha iti ki waewae tika tonu te okotahi ki tenei ture.

• Tu ki o koutou waewae ki runga ki te whanui o te whitiki. Na hoki atu te waewae matau hoki, ka tuku iho ki tūranga mō te whakaeke i te whakatakoto i tō turi maui i runga i te pona. Kia ara te ringa tika i runga i tou mahunga, ka okioki atu i te hope ki. Raro i te pouaka i mua ki te hope rite nga ringa tae atu, he maha atu. Kia ara te huha matau i te faaafaro i te maui. Kia mau tenei tūranga mō te toru te whakahā, me te ka hoki mai ki te tūranga mō whakaeke.
• Mahi e toru aua, te huri i waewae, me te faahiti i te tahi atu taha o te huinga.

Tītaha "kōpaka"

E tuku te mahi i te waewae pai tino whakatupato nga uaua nui katoa o nga huha me shins.

• A haamata na roto i te tango i te tūranga e tu ana, whanui motu waewae pokohiwi, ringa i tou taha. E mau ki te taahiraa nui hoki ki tona waewae maui, a whiti reira hauroki ki te waewae matau. I te wa ano wahia te ringa matau tika me tītaha, ko tona piko ringa maui i te whatīanga me tuu i te reira i runga i te huha matau. Peke ki te maui i te tawhiti o e pā ana ki 60 henimita, a ka hoki mai ki tona tūranga taketake.
• A tapiti faahou i te tahi atu taha. Mahi e toru huinga o te 20 aua.

waewae ara

Tenei mea ai mo te waewae titau te ahanoa kotahi - he sea. e hāngai mahi i te whakangungu i te whā me te whai hua ki te hunga katoa e moemoea o te pai, me te pīrahi waewae.

• E tu ake tika, anga te heamana. Kia ara o koutou waewae matau, me te rekereke kikokore i runga i te nohoanga. Kia tino mohio kore e whakatikatikaina koutou turi maui, ka ara to koutou waewae matau atu te heamana, me te wahia te huha noa ite koe mānukanuka i roto i te whā. Kia mau ki te huha whakaarahia i roto i te rangi, whakapiko koutou turi maui, me te whakatika i te iti uaua, e kore e ārahi ki te hangatonu tino.
• Mahi 10-15 aua, ka mahi i te mahi ki te atu waewae. e toru huinga tūtohutia reira.

Ka tohutohutia mō waewae tētere

He momo o lunges me squats - he tūemi matarohia, me te rawa kaha e taea i roto i te mea o wiki ki te hanga papa rapa me huha - pīrahi. Ko reira he wa ka contraindicated tika he taua kawenga taimaha i runga i te waewae e. Na kei te korero te nuinga o te katoa tatou e pā ana ki uaua tīponapona.

Ki te kitea e koe koe ki te waewae o te iaia "pūngāwerewere" ranei "whetūriki", kia tīmata tatou ki te titiro mō ngā uaua. Ki te te mahi whakamutunga o te kiri nui puru-veined, kia mau ai ki tetahi mea kino e ki te haere ki te tākuta-phlebologist ka fakamahino'i, ehara i te mea ahakoa he tino noa to koutou huru mate iaia - uaua tīponapona. A, no te whakanoho he tātaritanga fakamamahi kore hohoro ki te tiki pouri: ara ka taea e noa ki te whai wāhi i roto i hākinakina te mate, te mea matua - ki te mau te tahi mau ture ohie, me te ārai i rere toto nui ki nga topito o raro.

Ko te tūtohutia tohunga tohutohutia mō tētere waewae ngā te momo e whai ake nei o te mahi:

• tiriti haere (haere);
• akomanga i runga i te pahikara tū kaiwhakangungu porotītaha ranei;
• koringa i runga i te tarutaru ranei i runga i te faananea i;
• i mahi i tetahi mahi i roto i noho e takoto tūranga ranei.

Reviews

Ka rite ki te tikanga, mai i te nuinga o nga arotake kino i te hunga e te hunga i roto i rerekē nekehanga, mamae i mate iaia. Hoatu e tata katoa utu rongonui mō ringa, waewae, me te pēhi i ngā lunges whakahauanga me squats, timata maha wahine ki te arahi i te āhua noho hauora, kitea rawatia ake kitea e e ratou te pai-oranga, i runga i te anga ke, kei te whiwhi kino. Me pēhea te ki te aukati i ähua o te kāwanatanga mate, pōturi iho te whanaketanga o uaua tīponapona, me i te wa taua ki te tonu whakangungu hākinakina auau? A pee i te tūtohutanga o kaitäkaro mātanga me nga mea i waimarie nei kua hinga te raruraru o uaua tīponapona ahu whakamua, me te riro te āhua e hiahiatia.

• A ape i te whakangungu taimaha ki toronga taimaha. Ki te he tino e ka tauturu i te pauna anake me ētahi atu anga taimaha ngaro koutou taimaha, me te whakatutuki i te waewae āhua nehenehe koutou, kia mohio ki te tahuri ki te hōtaka tinana whaiaro mō tetahi manawa, me te mahi i tou matau noa i muri i te otinga o te mana matatini o mahi. Ko reira pai hāngai mō tenei akomanga whakaaro i runga i te pahikara tū, wīra ranei, me te mau haere ana te taahi. he tika ki te kakahu i te kakahu kōpeketanga motuhake (tokena, tarau) i te wa o te mahi te reira, ara, ki te te reira i te poto tika me tohutohutia mo nga waewae.
• Ki te taea, te whakakore āhuatanga pērā i noho wā roa-i roto i te pae, sitapy, hawai me lunges. Ki te kore e taea tenei, kē whakarārangitia mahi ki manawa.
• Ki te kōrero koutou mahi āhua ranei te tu roa e noho ana i roto i te wahi kotahi, kahore arumanga ranei, ngana rite maha rite taea ki te hurihia te taimaha e taka ki runga ki ona waewae, me rekereke me hoki ki nga tōkena. Ki te mahi i tenei, āta whakawhiti i rekereke ki koromatua.
• A ape i hu mau ki rekereke teitei mau ōrite tauira mo nga wā motuhake tino ranei.

Kia mahara taua hauora koutou - i roto i o koutou ringa. Karaehe e tika awhina hākinakina ki te mau tonu te hauora pai mō ngā tau ki te haere mai.