Mahi ki dumbbells mō wahine me te mo te tangata

Ka rite ki te kahore koutou i tamata ki te ngaro taimaha, meinga ratou ahua pai ki tetahi anake kai kore koe e whiwhi. Hoki te titiro tino, me whai koe i te huinga matau o te taimaha, ngako me te uaua. Nā ki te kai e taea te whakaiti i te apa ngako, engari meinga te uaua i roto i te tikanga ki te āwhina i mahi ki dumbbells. I tua atu, atawhai ratou koutou o Calories anō, te whakapai ake te oranga, me te haerenga, ka pākia. Otiia kei te pupuri i tonu ratou reo uaua, te āwhina ki te aukati i ngā huringa e pā ana-tau.

tauturu whakangungu taimaha tonu whakakaha wheua, me te ārai i osteoporosis, whakaiti i te mōrea o mate pukupuku o te tuaiwi. Ka taea e koe te whakatau i tō tinana mā te whakamahi i dumbbells, mahi nekehanga tūturu waho whakararuraru i te koki o te huringa o nga hononga, me uaua o te kaha tīwera. Ka rite ki te hua o te supply o te pūngao whiwhi me te uaua matua, me te mau pŭpŭ tauturu. He tino kanorau mahi ki dumbbells me e hangaia hoki tata uaua katoa i roto i te tinana. I roto i te katoa i reira e neke atu i te rua rau mahi rerekē, engari i roto i te tikanga ki te pupuri i koe i roto i te tikanga ki te whiriwhiri i rawaka rua tekau anake o ratou.

kia tīmata whakangungu, anake tenei wa ki te whakangungu mahi-mua, e ko, me te tuatahi te mahi koe i mahi whakahou, me anake ka neke i runga i ki dumbbells. I te tīmatanga mahi ki te hiahia dumbbells toru nga wa i te wiki, ka taea e koe te whakanui ake ake ki te 4-5 wā mō te 30-40 meneti. Mahi ki dumbbells te āwhina tōtika nui ki te hanga i te āhua ataahua. Kahore he take ki te māharahara e ka nui ake rawa tenei uaua: āhuatanga o te whaiaroaro tinana wahine e kore e tukua tenei ki te tupu. I te anga ke, tauturu i enei mahi ki te whakaiti i ngako tinana, tahu Calories me te whakapiki ake i te oro uaua.

I te wa ano tangata whakakahoretia te tinana o haora o whakangungu e 400 kcal. Sport homai he tanga ataahua o te ahua wahine, rawa te pouaka, me ringa, faateitei te huru, me te whakapiki ake i te kiritau-.

hāngai ana mahi ki pauna mō wahine e i runga i te torutoru āhuatanga taketake.

1. Tuatahi mahi i te mahi i roto i te tūranga e tu ana, hoki tonu, pokohiwi-whanui ringa motu. kia tango ringa ki dumbbells hohoko i runga i te anga exhale ki te taumata pokohiwi me te whakaroa o te hēkona ruarua i roto i tenei tūranga, ka hoki mai ki te tūranga tīmata te whakamana manawa. A tapiti faahou 10 ngā wā mō ia ringa.

2. Na ka, e tu ana i runga i paku piko waewae ki te pupuri ringa ki te dumbbell i te raro, me te okioki atu ki werewere ana ringa, i waho piko i te wa ano hoki. Haere hoki ki te pēhi hoki i te torutoru hēkona ona ringa ki tona uma, ka whakaara ratou ake, moata ai i runga i tiptoe. faahiti katoa 15 ngā wā.

3. taupuhipuhi nei atu, e tukupu ana ona ringa ki dumbbells iho, te tango i te waewae hoki a ake. Dumbbells tango i roto i te ringa ki te whakatikatika ona ringa, tū i roto i tenei tūranga mo te hēkona ruarua. Mahinga mahi 15 ngā wā. Na ka huri te huha me te taua faahiti 15 ngā wā.

4. e okioki ana ki tetahi ringa i runga i te hoki o tona parahiraa, te atu ki te dumbbell i runga i te exhale kawea ki tona uma, e pupuri ana ia piri rite taea. A tapiti faahou kaupapa ia 10 ngā wā. Na ka mahi i te taua ki te tahi atu te ringa.

kia kawea mahi katoa ki dumbbells mō wahine i roto, kahore tetahi nekehanga ohorere rite maheni rite taea. Karaehe e Me tetahi complexes ki te kia kawea i roto i wā ki te kukū mōrahi. Arā i muri pikaunga ki te hoatu i te era tinana i te ra i muri. E contraindicated taua complexes, wahine ki te pēhanga toto tiketike.

Mahi ki dumbbells mo nga tangata i mahi, mātakitaki he tetahi raupapa: te tuatahi nga uaua o te extensor kikowhiti me te flexor, a ka nga uaua o te whitiki pokohiwi, na te utumu, uaua kuao kau press. Ki nga mahi katoa hoki nga tangata kia waiho he kawenga mana nui i runga i ngā rōpū uaua rerekē. Ki te kore te mea nui i te kawenga, ka ko reira tika ki te ako i te mahi ki te pauna.