Me pēhea te ki te hopu ake i runga i te pae. Āwhina turnikmenam tauhou

Toia ake i runga i te pae - te mahi whai hua tino hoki te whakanui ake i uaua papatipu me te kaha. hiahia kaitäkaro tauhou ki te whai tinana te tauturu. Ki te mahi i tenei, haere ratou ki te pae, me te mahi āhuatanga rerekē me mahi. Ka taea e kore katoa te ako me te kia tightened runga i te piro tuatahi. E mea pinepine, tupu te reira e te turnikmen tauhou noa noa e kore e matau me pehea ki te hopu ake. Hei whakatutuki i hohoro te hangarau, i e hoatu he tanga iti ki to koutou tinana me te tīmata ki te hopu tika ake, e hiahia ana koe ki te whai i nga ture taketake o te faaineineraa o te tinana.

Hei timata, kia tuhia ai: he aha te ahua o te ringa tango koe tei runga i te uaua rerekē mahi. Hei tauira, ki te haere mai koe i te ringa whanui, whangai te kawenga taketake kei ki te rara latissimus, ranei, kaua, ki to ratou toronga. Ano hoki, i tenei pu kawenga āhuatanga i runga i te parirau (nga uaua i raro i tou pokohiwi). ringa Tino kuiti ina e whakanohoia ringa hoki ki hoki, te whakarato kawenga roa i runga i te uaua o te hoki me etahi uaua pouaka.

Ko reira ano hoki Appliances nui. technique ringa tika ko e koutou maihao i ki mataara i te maona, ka whakanohoia te koromatua puta noa te pae whakapae i te raro. Hei atu te reira māmā ki te apo i te tikanga kume-ake, he mea e tika ana i ki te tīmatanga ū ki te pu tika.

Mai kore e koutou uaua whakamahia ki te mahi i taua, a kahore koutou e matau me pehea ki te hopu ake, he mea e tika ana i runga i whakairia te pae mo te nui taea oti Vis mōrahi o te wā. No te faaineine taea te uaua mahi taketake pushups. Ki te taea e koe te hopu ake i te iti rawa kotahi, ka taea e koe te timata i te hōtaka whakangungu me te whanaketanga.

I roto i te tuatahi kume-ups kore e hiahia ana ki te mahi i ringa whānui rawa. kia tango te reira i te toharite, mai ka waiho i te reira māmā ki te hopu ake i roto i tenei tūranga. Ki te kore koe e taea e hutia koe ake ki te pae tino, te tuatahi pai ki te mahi ki runga ki taua taumata, i te mea ka taea. Neke atu i te wa, timata koe ki te kawe i te tightening oti.

A, no te raveraa i Me tino kitea tenei tikanga mahi, te kore e kore koe e mohio me pehea ki te totoro tika. Kei a ia i roto i te whai: kia whakaputa nga waewae, me matimati, me kia tiakina rite te tinana; ki te tīmata rawa āta me ata tightens ano ki runga ki te pae, me te ka whiua mo tona kauwae. Neke atu i te wā ka taea e whakanui i koe te tere o te kume-ake, Heoi, me tino kitea te tikanga.

Ki te rā, i ia o turnikmen hoki ratou he hōtaka whakangungu takitahi. E pā ana tēnei ki a koe. Kei te hōtaka whakangungu o te whai ake: ko koe i tou kaha tinana ki te whakaturia te maha o te kume-ups i roto i te kotahi haere. I roto i tetahi wātū whakangungu e tūtohu ana ki te mahi 5-10 huarahi. Me tātai tona kaha kia kia kia ki ia huarahi, kia whakapiki ake i te maha o te kume-ups. Me mahi e taha taua paerewa o te kaipara i roto i te wiki. Kia nga ra e whitu whakanuia ana te täkupu. Ko te tikanga o te hōtaka whakangungu tenei.

kia hoki kia mea tatou e pā ana ki te toenga i waenganui i rere tikanga. I muri tona wātū whakangungu tuatahi i te ra e pea ki te ite koe te mamae i roto i te uaua: te hoki, pokohiwi, ringa. Me tino koe ki te whai i te okiokinga pai, ki te whakahoki uaua. I muri i te whakangungu e huhú e haea ratou, a ka whakahokia. faarahi te wa whakaora papatipu uaua taketake. Me kï reira e pumau te wāhanga whakaora i te iti rawa kia kotahi ra. Na reira, i muri i ia ra o te whakangungu kia waiho te ra o te okiokinga. I muri i ia ra o te okiokinga ki hei te tūmomo ra.

Na, i tenei ra ako matou technique kume-ake, me pehea ki te hopu ake, ka rite ki te katoa. Ka rite ki a koutou e taea te kite, he kahore mahi nui tenei, ki te mahi tika, me te wāwāhi. E rave rahi te iwi tonu e kore e matau me pehea ki te hopu ake, engari i muri i te pānui i tēnei tuhinga, ko pea koe kua i roto i te hohoro i runga i te pae whakapae ki te whakaki i tona witi.