Kume-ake ki pauna: tūtohutanga matua

Kume-ups - ko tetahi o nga mahi nui. āhei te reira ki a koutou te whakawhanake i te uaua o nga ringa, hoki, uma, me te ara te pēhi i. Ko kaitäkaro nei unuhia nga ra, i runga i te wā timata ki te ite e riro enei mahi iti e hāngai ana. Kei te kore te whakanui ake uaua kiko, me mahi wahia-ups e kawea i roto i te tino ngāwari. Ko reira e kore e maere, no te mea kei te tikanga kē te tinana ki te taimaha o koutou ake tinana. A tenei pikaunga kore whakarato tupu uaua. I roto i enei take, e tūtohutia te kaitäkaro ki te wahia te pauna. He aha homai enei mahi, me pehea ki te mahi ia ratou?

Ko te kume whakarato?

He mahi kuware, e maha hema i roto i te mau tamaroa i roto i te marae, ko te tino whai hua. I roto i tenei tightening kore e rapua e taputapu mātanga. Ko te mea anake e ka hiahia - he pae whakapae ohie kurupae ranei. Ko whakapiki i tenei mahi tokomaha hei kaitäkaro me he pūmanawa nui.

Kaiako tautohe e whakaratohia tightening e:

• whakanui i te manawanui;
• te whakapakari i te pūnaha kōhiwi;
• tupu o te papatipu me te kaha;
• uaua definition;
• te whakapai ake i te mahi o te ngakau;
• whakanui i ringa kaha;
• te whakapai ake i te ahua tinana o te tangata.

He aha uaua e mahi i roto o te kaipara te raveraa i kume-ups ki pauna?

Ka nga painga o tenei mahi kia kitea i roto i te rōpū e whai ake nei:

• pokohiwi (tengi, uarua, posterior raorao, pokohiwi) me te kikowhiti;
• hoki uaua (rhomboids, manatū, tawhio noa, Taparara);
• kiko peritoneum;
• uaua pouaka (iti, me te nui);
• uaua mārōrō tahataha.

Ka rite ki a koutou e taea te kite, mäminga tata katoa te hoki uaua kiko nui, me te peke.

Kumea-ake ki pauna: A ariā iti

e kore te mea e tika ana mō ngā iwi katoa tēnei mahi. Tino contraindicated toia taimaha ki kotiro e whai raruraru ki te tuaiwi. I tua atu, kia tuhia te reira e tenei mahi e rave rahi mau taime e faarahi te mōrea o whara me te takoki. Ko te aha kia kia rawa tupato ka whakamahi i te kawenga atu.

Ka taea te whakamahi e rite pauna? Tohunga tūtohu rave rahi kōwhiringa nui:

1. He peketua noa. Ko te tikanga tino taketake ki te whakatutuki i atu taimaha tenei. E kore te mea hangaia mō kawenga taimaha. Otiia o panekeke te tokorua tino ora. I roto i te taahiraa tuatahi e he nui.
2. Koti-Taumaha. riro tenei pūrere faahiahia kua tino rongonui tata. Heoi e kore e hanga te hoko i te reira ngāwari. Ko te painga matua o te epora - te kaha ki te huri i te kawenga ki runga i te whānuitanga whanui.
3. whitiki Weightlifting mō te kume-ake ki te pauna. ngāwari nui ki te tāpiri i te kaipuke ki taua urutaunga. Kei te rite rawa te reira ki te iahiko motuhake i runga i nei whakaritea ko te taimaha o te 1 ki te 50 kg. Otiia e kore e wareware kia tīmata koe ki te kawenga iti, āta piki haere ratou. Āpitihia ki te panekeke kore e pokanoa, e taea te whakauria ratou i waenganui o nga waewae.

ture nui

Toia ake i runga i te pae ki te pauna whakarato te kawenga atu i runga i te tuaiwi. Ko Ko te aha e mea faufaa ki te mahi i enei mahi. Kore, kia koutou e taea e tino whara.

tūtohu ngaio ki tino piri ki enei aratohu:

1. He maha kaitäkaro i roto i te tāwhana noa toia ki te pae. Ki te mahi koe ki te Taumaha, e tino riria taua mahi. Rutua ki te taimaha anō, whakapataritari koutou te tuaiwi kaha totoro. Tino āta whiwhi ki te kaho (hei tauira, te whakamahi i Swedish taiepa, pae simulator ranei).
2. Te putanga mai a taka rawa pai, me te āta. kia koutou nekehanga kia tino kingi i nga tēpilé ia, te tinana e nekeneke. Tightens rawa āta. Na hoki ata tuku iho ki raro. Pakeke kia tango uri 4-5 hēkona. Heke tika roa me te wātea nui taea. tatari Just, ka tino iho te rerekē kawenga, ka taea e tīmata koe toia.
3. I muri whakaoti i te mahi, e kore e peke atu te kaho. Piki pae whakapae ki te tikanga taua, e hanga ai ki a ia. A i roto i tetahi take, e kore e wareware i tenei ture. I muri i te katoa, i roto i mahi totoro tou tuarā. Na reira, e kore e taea e nekehanga ohorere arahi anake ki karere pūkoro, matakoma, engari whakapataritari ano hoki he wharanga atu nui.

A, no te toia ngā whakangungu

I te tīmatanga mohio e he pai anake hoki kaitäkaro ite te mahi taua. Na reira, ki te e koe he kāwai tauhou, te pai rawa tino tino pai hoki koe toia he pu whānui.

Ki te koe - he māngai o kaitäkaro ngaio, he reira tino kitea e whakatika te pātai e rite ana ki ka ko reira pai ki te whakamahi i tenei mahi. Kume-ake ki taimaha kōrero ki puāwaitanga ōkawa taketake. Ko te aha te pai i meatia tenei mahi i te timatanga o te whakangungu.

hutia-ake hōtaka mō te tipu uaua

tūtohu kaiako ki te whakaaro e pā ana ki te taimaha atu ina whakatata koe tetahi e taea te mahi 15 kume-ups. Tangohia ake hoki ano he kawenga taua, kia e taea e koe te hopu kaua e nui ake te 12 ngā wā. I muri i tenei bit whakakaha Nuiōrau. Na te kawenga, ko te ki te tukua ki a koutou te mahi 10 kume-ups. I tenei auau tonu.

Ko te kupu, ko te hutiraa-ake tou hōtaka ki pauna kia titiro rite tenei:

• 1 huarahi - kaua e nui ake te 12 kume-ups;
• 2-10 nga wa;
• 3-8 kume-ups;
• 4-6 wā.

mutunga

Tikanga tightening tino pukengatia tinana. te āwhina ratou ki te whakapiki ake i mahi mana. Kumea-ake ki pauna ka whakarato atu te taimaha tupu me te. Otiia, ki te whakatau koe ki te huihui ki taua mahi, e kore e wareware e pā ana ki te hiahia ki te ū ki te ture whakaahuatia ana i runga. Kia tupato kei anake e pā ana ki te ataahua o te tinana, engari ano hoki e pā ana ki to ratou hauora.