Mahi Excellent wehe - toronga waewae i roto i te simulator, me te waewae koromeke

I tua atu ki ngā hōtaka whakangungu taketake mo te waewae, e ngā squats ki te tāuhu, te whakamahi i kaihanga tinana, me te tahi atu mahi mo te waewae. I roto i tenei ruma i reira ko te rota o wāhitanga. He maha ngā huarahi rerekē ki te uta waewae me te puna ki te papu toto ki te uaua i roto i mahi.

Ka rite ki te pai te tuuraa rōpū motuhake o uaua mahi mo te waewae kia whakamahia i roto i te toronga simulator waewae me te flexion runga i te whakangongea. I tua atu, e taea te whakamahi e ratou kia rite ki te mahana-ake i mua i te kawenga taimaha i runga i te waewae ki te ārai whara tahi me te roimata uaua. Kia whakaaro tatou ia o ratou.

toronga waewae i roto i te simulator

Nā ki te meka e taea te simulator tetahi ki tika whakahaere i te taumata utanga, he rongonui i roto i rua tangata me nga wahine i tenei mahi.

waewae toronga i roto i te simulator kia whakaurua i roto i te hōtaka whakangungu i muri tonu squats tāuhu - ka whakapiki ake i te raupapa i te rere toto ki te whā, e ka whai wāhi ki totoro o uaua fascia me, runga i, ake i te rahi uaua ratou.

Me pēhea te ki te mahi i te toronga?

Tuatahi o te katoa ko reira e tika ana ki te whakaturia te simulator ringa whakahaere i raro i tona roa waewae. Waewae kia pa ki nga kakau kaiwhakangungu raro i roto i te rohe o te waewae, a kia waiho nga kakau runga noa i raro i te turi. Anake i roto i te toronga taua o nga waewae i roto i te simulator ka whakamana i roto i te tika tū.

Mai te whakaaro, ko te ki te whakapiki ake i ngä Päkehä ki te toto ki te uaua i muri kia whakamana taimaha mahi ãpoko e whai ake:

- Ka taea e te mahi te huarahi tuatahi mō te 15 haeretia;

- mahi toronga waewae noho i roto i te huarahi tuarua, ko te tika ki te whakapiki ake i te taimaha e 15-20%, me te mahi e pā ana ki 12 aua;

- te raveraa i te toru o huarahi, ake i te kawenga i tetahi 15-20%, ngana ki te mahi i te mahi e pā ana ki te 10 nga wa;

- Final huarahi tuawha ko ki te tīmata ki te whakanui ake i te taimaha ara e tetahi 15-20%. Whakamātauria ki te hanga i te toronga waewae noho i roto i te simulator mārama 8 ngā wā (aua). i muri tonu i taua, whakaiti i te kawenga i te 25-30%, me te mahi i tāruaruatanga tau mōrahi o ngā wā. Na ka tango 25-30% atu taimaha, me te rere ano te tau mōrahi o aua. Na ka otdyshites hoki 15-20 hēkona, whakaiti i te kawenga i te auau taua o te huamoni, me te hanga i te tau mōrahi o aua.

I muri i te mahi taua waewae toronga ka kia sposobtsovavat e quads ka noa "tahu" e noho ana. whakaatu tenei i te mahi tika, me e i roto i to koutou uaua waewae he nui nui o te toto riro. Nā ki tenei maha nui o ngā matūkai me ngā kohuke ka haere i runga i quads, e ka whai wāhi ki te ora atu tere, me te ratou tupu i roto i te rahi.

Piko o waewae i roto i te simulator

Ki te hiahia koe ki te ako qualitatively me pai te whakawhanake i te whakangongea, kahore taua mahi rite flexion waewae i roto i te simulator, e kore e taea te mahi noa. Ki te mahi tika, ka āwhina i reira ki a koutou te mahi i roto i ïa tenei rōpū ngā uaua.

kia whakaurua te hōtaka whakangungu i waenganui i squats ranei waewae zhimom me te kume mate, e ka whakarato i te pānga whai hua mōrahi o te mahi.

Me pēhea te ki te mahi i flexion?

I roto i te faaineineraa no te te mahi tika kia whirihora te simulator ki uru koutou tawhā. I te wa o te raveraa i aua e takoto turi i runga i te mata o te pae, engari e kore e whakairi ki raro, ka okioki ki reira. kia haere mai kakau Akina ki whakapā ki te waewae i raro i te uaua kuao kau ki te mea tuhonohono e, ko te kupu te ārai whara whaiaro.

Hoki te ahotea mōrahi i roto i te whakangongea, e taea e koe i tenei mahi e whai ake:

- hanga i te huarahi tuatahi ki te taimaha marama e 15 aua;

- ka whakanui i te kawenga kia e taea ki te mahi i pā ana ki 12 aua e koe;

- e hiahiatia ana te huarahi e whai ake nei e rua e ki te hanga i te koeko. Whakanuia te taimaha ki tenei, kia e taea e koe tika me i roto i te whānui tonu, ki te mahi i 8 ngā wā. Na ka tautuhi anō 20-25%, me te kia 6-8 ngā wā atu. I muri i taua, tonu tahuri iho katoa e 20-25%, me te hanga i te tau mōrahi o ngā wā.

I muri te mahi i tenei mahi e tūtohu ana ki te wahia te whakangongea iti, ki te akaanga te uaua utaina. Ki te mahi i tenei, ki te taimaha iti ka taea e koe wahia te hunga mate. Ka nui atu te kaha puta i te ahunga whakamua o tenei huinga i roto i te uaua e tika ana ki te rōrahi mahi pai, me te totoro fascia uaua.

Tuhinga o toronga me te flexion i roto i te huinga

Ki te mea kua mahi kē koe nga mahi taimaha katoa hoki waewae, me te hiahia ki te hoatu i te kawenga whakamutunga i runga i te uaua, ko reira taea ki te hanga toronga me te flexion waewae huinga.

I roto i tenei simulator ka te tauturu ia koe. Ka taea te whakamana waewae Flexion-toronga e whai ake: i muri ki te huarahi kotahi puta tonu ki te whakatinanatanga o te huarahi o tetahi atu mahi. Hei tauira, i muri i te toronga huarahi waewae, kahore okiokinga mahi huarahi ki piko. Ko te kupu e taea ana ki te whakamahi i rua whakaahuatia te ara iahiko tuatahi, me te tuarua i runga, a kia tamata me te mahi i puāwaitanga: te huarahi tuatahi i te 12-15 aua, te tuarua, me te tuatoru - 10-12, te wha 8-10, tauutuutu mahi o piko me te toronga waewae.

hapa noa

E mea pinepine, ka mahi ana taua mahi i reira e te hapa e whai ake nei:

- simulator hē whirihora, arā, i mua i te raveraa i wareware tīmata huarahi ki te tiki ake i te tawhā tika hoki ki te tupu i te reira. Tenei hapa Fakamanamanai ana wharanga;

- ki he whakamātau whakapumautia te kawenga, i te mea neke atu i te e taea te hanga i te maona. I roto i te whai o te ahunga whakamua e kore e wareware i te tikanga kia te tikanga hāparapara tika i runga i te wahi tuatahi. Tino nui te taimaha e kore e taea e koe te mahi ki te kaha tīwera oti, me te tika tū, me te ki te arotahi me te tutakina atu te kawenga i te rōpū tika o uaua.

A, no te e tika tū enei mahi, te whakamahi i te tikanga whakaahuatia i roto i te tuhinga, ka taea e koe te whakatutuki i pai ngā hua i roto i te ãpoko taketake, waewae pae, me te ki te hoatu i te ahua ake ataahua, me te rerehua o koutou waewae. Kia mahara e te kaha whakangungu pai, me te tika i runga i waewae polozhitelnto pānga te whanaketanga o te testosterone taiki. Ia, i roto i te tahuri, whai wāhi ki te ora me te uaua tupu ake tere.