Me pēhea te ki te mahi i te whakaeke Bulgarian?

kaihe kareao me te ka rongo - e kore te mea he mea homai tūturu tenei, kia rite ki te hua o te mahi taimaha me te uaua. Hanga koutou papa rounder me ataahua i roto i anake mahi auau, me te kai whārite.

He kuware te tohutaka - hanga koe i te iti rawa i te ra ki te mahi i te kāinga ranei i roto i te whare mō te 15-20 meneti te ra, me te hoatu ake te reka, kai starchy, waipiro me kai e hawata ana (maramara, pihikete, hua āhua-oti, me ētahi atu).

I teie mahana, titiro tatou ki te mahi, e taea te āwhina ki te peia ngako i nga waewae, me te hoatu ki a ratou he mahere whenua motuhake - whakaeke Bulgarian.

He aha te mahi i tenei mahi?

Momo o te whakaeke, i reira e maha. Ia o ratou kua ona ake tikanga me te mahi taumata o te kawenga i runga i te uaua.

He aha te mea te whakaeke Bulgarian pai? I roto i te mau ana i roto i te kōwhiringa taua faaohipa taka pikaunga katoa anake i runga i te waewae mua, whakamana nei te flexion me te toronga.

tikanga o tēnei e te mahi i te uaua i roto i te whāinga waewae anake e mahi i te kore e taea e te tahi atu waewae tauturu ia ratou i roto i tetahi ara.

I tua atu, e tika ana ki te aroaro o tetahi anake ira o whakapā ki te patunga witi, te tinana whakaaro aunoa tenei āhuatanga iu, me te tonu ngā stabilizers uaua hāngai. Na ka mahi te reira i roto i kore anake te rōpū uaua nui, engari atu e te pānga pai i runga i te whanaketanga whānui o te uaua.

He pai ki te hanga i te whakaeke Bulgarian i runga i te hunga iwi e whai i te tāne i mārama o te mana i roto i nga waewae hoki reira. maha puta tenei i roto i "tutu" righties me lefties. No te mea o painga ao, e whai i nga peculiarities o te whanaketanga whaiaroaro, he kaha me te nui atu i te tuarua kotahi waewae. Peheé patua te āwhina ki te faaruru pai ki tenei raruraru.

E uaua e mahi?

Bulgarian te raveraa i lunges, mahi koutou ngā taua uaua rite:

- te nui ki kōtere;

- whā;

- soleus;

- e ahu;

- uaua-stabilizers.

Te āhua, te rōpū o ngā kaimahi, ko te nuinga uaua rawaka, e taea ana ki te whakawhanake pai te tatou ona waewae ki te awhina o tenei mahi.

Teuteu mo te mahi

kia mahi anake lunges Bulgarian mo nga papa ki te uaua penupenu me hononga mahana waewae.

Fele, e kore te tenei mahi mahi i te timatanga me te i te mutunga o te piha haapiiraa, i te mea e tika ana ki te whakaoti i te whakangungu. Mahi lunges me taimaha iti, ka taea e koe te karo whara me te ahotea faufaa i runga i te hononga.

Hei tauira, ki te Kei tou īngoa o 4-5 mahi, e kore e meatia i te whakaeke i mua i te pūkete.

Ka taea te mahi ratou, kahore taimaha atu ranei ki te tāuhu, dumbbells. I roto i tenei take, ka hiahia enei taputapu hākinakina koe. Hoki kia tino hiahia ana koe i te pae heamana ranei i runga i e taea te hoatu e koe he waewae mahi-kore.

lunges Bulgarian ki te tāuhu

A feruri i te tikanga o tenei mahi ki te tāuhu.

Best o katoa, ki te e haere koe ki te mahi i kore e anake lunges Bulgarian mo nga papa, a ki te tautoko o te orometua i te hoa ranei, ki te karo i whara.

Na, haru te pae, me te hoatu i te reira ki runga ki tona pokohiwi, kia ongo'i koe whakamarie, me i reira ko kahore mamae i roto i te tuaiwi waha. Ka taea e koe te hoatu i te tauera i raro i te kaki, kia rite kore pera nui te tokotoko te pēhi i runga i te tuaiwi.

Tu rite tata toa whakapae rite i roto i te mua. Ki reira whai koe ki te waiho hoki i te tawhiti o e pā ana ki 1-1.5 kaupae.

Ka piu i te tuatahi te huha matau. Ki te mahi i tenei, tuu tou raparapa maui i runga i te pae, rite hiahiatia e te whakaeke Bulgarian. Photo ka āwhina i raro tango koe i te tūranga tika.

Me koe ki te tu pakari te i runga i te huha matau kia te ite toenga pai. E tu tika, waewae matau paku piko i te turi.

E mau ki te manawa, me te tīmata ki te whakapiko i te waewae mua i te turi rite te roa rite te koki i hanga e kore e waiho 90 nekehanga. I tenei wa, ko te mata mua o te huha (whā) ka kia whakarara ki te patunga witi.

Whakatio i roto i tenei tūranga mo te momeniti me tīmata ki te hoki atu ki tona tūranga taketake, neke ake.

Next, i roto i te taua tāruarua ara whakamana te he maha o ngā wā, huringa waewae, me te mahi i te taua i runga i te maui.

lunges Bulgarian ki dumbbells

Ka taea e koe te mahi i tēnei mahi ki dumbbells. He pai ki te whiriwhiri i te taimaha o te anga pērā e taea ki te mahi i te iti rawa 12 haeretia e runga ia waewae e koe.

Ki te whai koe i ringa ngoikore whara ranei, engari e kore koe e hiahia ana ki te mahi ki te tāuhu, ka koa ki te pokohiwi hākinakina, e mau ana patua Bulgarian.

lunges Technique ki dumbbells rite te tetahi o mua. Ko anake te rerekētanga e kore te mea e tika ana ki te maka i te matā ki runga ki o ratou pokohiwi, engari tika nui ki te tango ia ratou i roto i te ringa, me te tika me te takere.

Heoi, nui pōauautanga ki dumbbells ki te pupuri i te toenga, na ki te he koe mōhio o koutou uaua-stabilizers, he reira pai ki te mahi i te mahi ki te tāuhu.

A, no te tatari hoki te hua tuatahi?

Whakaritea ki te whakaeke tikanga, ko tenei whakatinanatanga pai ake, no te mea anake mahi kotahi waewae, i te tuarua, e kore e taea ki te tauturu ia ratou iho te mea i Tinihanga ranei koutou.

No te mea o tenei ka haere mai nga hua nui mua. Otiia i roto i te tikanga ki te kawe mai o ratou papa i roto i te tikanga ki te mahi i nui noa mahi. kia ngā te hōtaka whakangungu me squats, me hiahia mate, faaohipa i te uaua kuao kau.

Ki te whakangungu tika ka tīmata koe ki te kite i ngā hua i muri i te wiki tuarua o te whakangungu pakeke. Ka taea e ratou faaite mai ratou e rua ngā me te pae tino - ka waiho koe nui māmā ki te mahi i taua i te wiki i mua i te reira tino uaua.

Na ite noa ki te whakauru i tenei mahi i roto i tona hōtaka, me te whakawhanake.