Mahi mo nga papa: te hōtaka mō ngā kōtiro

Ko te whakamutunga o nga marama o te hotoke mai ki te mutunga. E kore e matara atu i te wa puna me te raumati roa-tatali. Tenei te tikanga e tino hohoro i tarau mahana, peke tatou i roto i remu poto, tihi me swimsuits. A, o te akoranga, i roto i te iti whawhati tata o te kakahu e kitea matou kōtītiti katoa, convexity nui, sagging me ētahi atu kohakore whika. Hei whakaoti i te raruraru e te tauturu ia koe mahi ia mo nga papa. Rawa hoki koutou kua tīpakohia matou nga mahi whai hua tino e te hunga tika mo te whakatinana i te kāinga, me te omaoma.

He torutoru ture ohie ki te tīmata

I mua i te poka ke ki te hākinakina, e hiahia ana koe ki te mahi i te tahi mau ngā tukanga faaineineraa. Na, ki te ka tangohia whakangungu koutou papa (mō ngā kōtiro) wahi i te kāinga, te whakarite i te moenga, te wai, tauera me te kakahu i roto i nga kakahu whakamarie, e kore e rāhui i kaupapa. wāhi Free mō te whakangungu. Hoki ngā akomanga i roto i te omaoma, kia waiho ai ki te hopu wai, tauera, te huringa o kakahu me hu. Tangata katoa e pai ki te whai wāhi i roto i te waiata, kia mohio ki te kitea te mua tika, me te rere naki, e āwhina ki te neke ki te manawataki tika.

Tīmata ki te marama mahana-ake

Me pēhea te ki te tīmata i te mahi kāinga mo nga papa? Ko te tika, ki te mahana-ake. I mua i timata koe ki te whakatinana i te matatini o mahi tūtohutia hoki tightening nga papa, me pehea ki te whakamahana ake. Ki te mahi i tenei mo te 5-6 meneti, Whakahaere he peke i runga i te wahi ranei. Ka taea e koe te whakamahi i te taura. A i muri i anake e rite koutou uaua, puta ki te whai ake.

He i te kāinga ranei i roto i te omaoma: squats

Hei timata, te whakatau hoki koe te wahi whakamahere koe ki te faaohipa i te papa: i roto i te omaoma ranei i te kāinga. Aua'e, Ka taea e koe nga wa katoa tiki ake i te huinga ao o mahi mo e rua te whare, me te taiao kāinga. Hei tauira, tetahi o enei akomanga he noho tū e taea te whakamana ki waho Nuiōrau ranei. I roto i tenei take, ko te reira taea ki te whakamahi i pauna, taimaha ranei ipu iti ki te wai onepu ranei.

E whakamana squats e whai ake:

• Tu ake tika, me te wahi waewae whanui (he mea tika ki te faitatau ki o koutou pokohiwi).
• Tangohia ake he pounamu dumbbell ranei.
• Whakapiko koutou ringa (ki dumbbells) i te nga tuke.
• Matau hoki (i roto i tenei tūranga me kia tiakina ai puta noa i te tūmomo).
• Waewae waimeha nga taha (i 45 ° C).
• A pee i te nohoanga (kia te papatoiake whakarara ki te patunga witi).

kia whakamana ēnei squats ia e 30-10 wā i roto i te huarahi kotahi. whakanui i āta te maha o aua taea. Squats - te whai hua tino me i te taua wa mahi ohie. E kore e kitea te tūmomo pai mo glutes, waewae, me te tinana katoa.

Squats ki dumbbells me te pōro ki te taiepa

Hoki momo, e taea te paku whakarerekētia te aronui noho tū i runga i te wahi. Hei tauira, e taea te whakamahi mō tenei whakaaro pōro fitbolny (urutaunga motuhake mō te tinana) me dumbbells. Tū tenei papa whare tūmomo. Ki te mahi i reira, te mahi i te whai i ēnei:

• Hipanga ki runga, ka riro hoki ki te taiepa.
• Haere i te pōro, hoatu ana e ia ki muri ia ia, me te kikokore i runga i te wahi o runga o to koutou tinana.
• Tangohia ake he dumbbell e rua nga ipu ranei.
• I te tahi taime, te mahi e noho ana ki raro, whakapiko koutou tuke ki a koe, e rua - tu ake, ka ara ake o koutou ringa ki te dumbbells.

A tapiti faahou 25-30 wā squats. He mea tika ki te mahi i tenei matatini i roto i te 2-3 huinga. I te wa ano ki te mahi i nga nekehanga katoa e kore koe e hiahia nohopuku. Kaua e wareware e whakawhirinaki hoki koe, ka mau i te pōro. Na reira, e kore e neke nohopuku rawa, kia rite kore ki te ngaro i te wāhi toenga.

He maha ngā rerekētanga ki te whakaeke

Ko tētahi atu mahi pai mo nga papa me waewae he lunges. He nui o ngā kōwhiringa mo ratou whakatinanatanga. Tümanako, te hōtaka whakangungu mō te papa kia whakauru te reira i katoa o enei kōwhiringa. Engari kia ai, a i te iti rawa e rua rerekētanga o lunges. Hei tauira, ka taea e koe te mahi i te whakaeke matarohia, te whakakotahi ratou ki te ripeka.

Hoki te momo tuatahi o whakaeke, kia tu ki runga tika, a ka meinga he taahiraa nui mua. I roto i tenei take neke pai te taimaha tinana i waenganui o koutou waewae. A pee i te ãpoko taketake. Kia mau tenei tūranga mo te hēkona ruarua, me te hoki mai i te huha i wahi. A tapiti faahou te tuatahi i runga i tetahi taha 30 wa, a i muri i te tahi atu.

kawea whakaeke Cross i roto i mua. A i roto i tenei take, e kore e whakawhitia tika te waewae, engari i roto i te huarahi i te ritenga (crosswise). E karangatia ana te maha o aua i runga i ia waewae ki te kawe ki runga ki te 30-60 noho ki raro, i te wa. Na roto i te faaauraa e nehenehe e rave i te tatou lunges taha.

rere ratou i runga i nga waewae hawhe-piko ia e tu ana. I roto i tenei take, kia hoatu tino te waewae i roto i te taha. A tapiti faahou i te mea ano i runga i te tahi atu waewae. He aha i taea e pai atu i te īngoa mō te glutes?! Ki te mahi tika, ka enei mahi mooni tahu me te mamae o koutou uaua. Ko te mea nui, ko te e taea te mahi tetahi o enei momo o whakaeke i te kāinga kore anake, engari ano hoki i roto i te omaoma. He tua nui konei he dumbbells.

Whakaara i te waewae ake

Kia kua oti koutou te mahi i roto i te manureva o runga, te reira te wā ki te neke ki te raro. Ki te mahi i tenei, maturuturu ki o koutou turi, whai nga tuke arotahi. Waiho tetahi waewae i te turi me te tuarua o nga piko, me te ara. A kia whakahaua te rekereke ki te tuanui, a ia waewae - neke i te koki matau. Kia mahara e kore e taua mahi mo te papa e rapu utu piko i te hope. Ki te karo whara, ngana ki te pupuri i to koutou hoki tika me kaua e whakapiko i peia. Te whakaatu tenei mahi ki ia waewae 25-30 wā.

e whakaarahia waewae te taha ki

I puta ia i te mahi o mua, ata takoto i runga i tou taha. Okioki ana tona matenga i runga i te ringa o tetahi ringa, me te tahi atu mo te haratau o paku piko, ka whakaturia atu. E mau ki te manawa hohonu, me te whakaara i te huha runga upwardly. Kia mau tenei tūranga mo te hēkona ruarua. Na, te exhale me raro koutou waewae, kaua hoki e pa ki te raro e takoto ata. A tapiti faahou ki ia waewae 25-30 wā. Mahi tenei hōtaka whakangungu mō te papa i te omaoma i roto i te kāinga ake waia ranei.

ups o te polumostika papatoiake

Takoto i runga i te patunga witi. Puta atu to koutou pokohiwi-whanui waewae motu. Whakapiko ratou i nga turi. Ringa ki raro tuku me te zoom ki o ratou huha. Okioki i runga i to koutou pokohiwi, me te ara i te papatoiake ake. I roto i tenei kaupapa te pouaka me te mea hurihia ki runga ki tona matenga, a ka mahi i te tinana, he ahua o te hawhe-piriti. I roto i te tūnga o runga noho, a mau kotēhia te papa. Raro i te hope ki raro, ka faahiti 25-30 wā te ara.

Hoki te huringa, e taea te whakamana i te ara o mahi papatoiake i runga i te pukepuke. tikanga o tēnei e ka te tinana ara ake, kia waiho koutou waewae i te teitei. Hei tauira, kia he ahua anga ia atu mō te poraka yoga heamana he nohoanga sofa ranei. Hei haafifi tenei waewae mahi e taea te hoatu ki runga ki te pōro nui fitbolny.

Te whakaatu deadlifts ki te ähua

mahi i muri utu, me te ohie - te deadlift. Hoki tona whakatinanatanga ka hiahia koe dumbbells. I roto i tenei take, he tika nei i te taimaha marama (i raro i 5 kg) te hunga. Heoi, i roto i te ngaro o taua Nuiōrau me ka taea e koe te whakamahi i ngā wā katoa i te ipu ki te wai onepu ranei. Nahea tenei papa mahi i te omaoma? Hoki ngā kōtiro kei te nuinga o reira whakahaere e te hunga e tohutohu mātanga. Ranei taka te kaupapa katoa i runga i te kotiro a ratou.

Hei te mahi i tēnei mahi, he mea e tika ana ki te tiki ake i te dumbbell, hei tika, tika koutou hoki, me ringa ki te wahia iho (rite te tikanga, e iri ana ratou noa i roto i te rohe hip). Aru e paku whakapiko i te turi me te raro i te hoki, pai retireti taimaha i runga i ona waewae. Te mahi ara dumbbells hoki. A tapiti faahou i tēnei kaupapa 20-25 wā. Nuku pai a kahore tēpilé. Kaua e rere. Tangohia okioki poto, me te manawa hohonu.

Te hōtaka whakangungu i roto i te omaoma: papa

Faleva'inga, pērā i te kāinga, kua he wāhi nui me whai wāhitanga. Ko te painga matua i konei ko te aroaro o te orometua haapii aravihi, e i roto i te wa, ka hoatu pai tohutohu me te hanga i te hōtaka o te whakangungu poua. Na, i roto i te ruma, ka taea e te tango e koe tetahi dumbbells (5 kg he pai), tuu i te whānui-waewae i roto i te "plié" me mahi squats. Noho iho hoki rite te roa rite te wahi o raro o te dumbbell pa te patunga witi. I te wa ano, kia tino e kore koutou turi e whakawhānui tua atu tōkena. Mahi e toru huinga o 12-15 wa.

squats hohonu

Ko tētahi atu mahi nui mō te papa u he squats hohonu takatakahia kahore atu "panekeke" ranei. Ki te mahi i tenei, tuu koutou whanui waewae pokohiwi motu, te tiki i te kaki ranei i muri i te pae, me te kawe i te kawenga i runga i tona pokohiwi. A haamata ki te mahi i squats, ◊ehi◊ehi ai koutou papatoiake rite ki te hiahia koe ki te noho i runga i te parahiraa e kitea. A tapiti faahou i tenei mahi 12-15 wa, te whakamahi i 2-3 ngā huinga.

Squats i runga i tetahi waewae

Hei te mahi i tēnei mahi, ka hiahia koe kaki ranei whakau ki te taimaha iti me te pae. Ko te tikanga mahi o nga kaupae i roto i tenei matatini ko e whai ake:

• Whakatata ki te pae, me te riro i roto i mua o ia (tika 60-90 cm).
• pokohiwi-whanui waewae wahi motu ke.
• Whakapiko koutou turi, me te ara i te kaki tuku ake ranei, whakanohoia ana e ia ki muri i runga i tona pokohiwi.
• A tuu i te pokohiwi-whanui ringa motu.
• Tika tō hoki, me te ara ake te upoko.
• Okioki ana waewae toed i runga i te pae.
• E mau ki te manawa, me te tīmata ki te heke noa taua wa rite kore e te huha kia whakarara ki te patunga witi.
• Exhale ka hoki atu ki tona tūranga taketake.

Hurihia waewae, me te faahiti i te taua tukanga i runga i te tahi atu. A tapiti faahou 15 wa i runga i ia waewae. Ko te tokomaha o tāruaruatanga i roto i tenei take, ko te reira pai ki te whakapiki ake i ki 2-3.

Whakaara i te papa i roto i te polumostike tāuhu

Hei te mahi i tēnei mahi, i te tuatahi noho iho i runga i te patunga witi. Na, paheke koutou waewae i raro i te pae ki te taimaha iti. I roto i tenei take, kia waiho te kaki i tou hope. I muri i taua, ata takoto iho i runga i te patunga witi, me te pupuri ringa pou, tīmata ki te ara i roto i te polumostik. Hoki tenei kaha waewae whakarihariha i te patunga witi, a ka ngana ki te ara i te pouaka ki runga. I muri i ara a te exhale āta raro ki tona tūranga taketake. A tapiti faahou i tenei mahi 12-20 wā.

Training i runga i te faananea i orbitrek ranei

I tua atu ki te whakangungu kaha, te takoha ki te mate taimaha tere, me te whakapai ake i te āhua o koutou papa, e hiahia ana koe ki te mahi i atu me te manawa. Ki tenei mutunga, mahi e tika ana i runga i orbitrek faananea i ranei. Heoi, i roto i te take whakamutunga, e hiahia ana koe ki te tāuta i te koki whitiki, me te honga. I roto i tenei take, ka whakanui i te kawenga i runga i te papa, e ka ite ara nga uaua iti rawa i roto i tou "ira rima".

I roto i te poto, hāngai manawa me te taimaha whakangungu. Na reira, nui atu hohoro, koe tika e kore e mohio ki koe i roto i te whakaata.