Press Drill mō wahine i roto i te kāinga, me te i roto i te omaoma

wahine hou o ngā reanga katoa āta titiro i muri ratou me ratou huru tinana. Hoki ia, he mea nui e kore e tika ki te ite hauora, me te ki tonu o te pūngao, engari kia tino ki te titiro taitamariki, me te hou, me te pakeke te wahine ko, te atu te aro utu reira ki tona ahua waho.

Me pēhea te ki te riro i te wahine pai?

Ko te tino tinana āhuatanga e tika ana matatini hoki reira ko tetahi o te puku flat matua. Me pēhea te ki te whakatutuki me te, tino nui, kia mau te huatau o ngā rārangi kikokore, me te hope rapa? Ko te mahi pai mo te pēhi ki wahine whakaatu taea mau e ki te whakatutuki i tino tika i tetahi wahine, ara, ki te kore he taonga farii e Mother Nature ia.

Kia te kotiro tino tawhio me nui, ara i te tamarikitanga, engari he taea te moe ki te whakatutuki i te pai. Ehara i te mea e tika ana rite whakaaro i mua ki te kia kikokore, me te uru tawhā hohore o te pupiti i, te mea matua - ki te whakatutuki i te au i roto i te ōwehenga o enei momo o te natura. Mai i tenei wāhi o te tirohanga faaohipa i te kāinga mō te pēhia o te wahine, ara i hanga te wahine tino caseloads ngaahi uaifi tauhi.

Kitchen hei utu o te omaoma

"He taea reira?" - Kia ui te tetahi e whakapono tika i ia kahore wa ki te haere ki te rohe tinana, a kore e taea reira ara moemoea e pā ana ki o ratou puka ataahua, me te whakaako hope kua whiri. Heoi, tangohia te press drill mō wahine te nuinga ki pūkete te pau o tona āhua: kawenga popoketanga whānau, te tiaki hoki ngā tamariki. e kore e hiahia ana koe ki te tohatoha wa motuhake mō te mahi, engari noa ki te whakauru i te reira i roto i tona mahi mua.

Hei tauira, hei hanga i te wahine tina. Otiia e kore e he reira utu te wa katoa i te umu, te whakaoho i te māhī. I roto i te hunga 15-20 meneti e me te tīariari i roto i waenganui i ohipa, ka taea e hanga e koe he mahi nui mo te press ki nga wahine i te kāinga.

Aha ki te mahi, no te maoa kai?

Ka taea e koe te mahi mahi ohie, e tu ana i roto i te mua o te umu ranei whiwhi ake i te rorohiko:

• Tu ake tonu me maihao pato te matenga, turi mărû, kotahi waewae whakaturia peka he iti ki te taha;
• whakakikī i te turi o waewae roa ki te utumu i hanga i te counter-huringa o te utumu i te hope, e ngana ana ki te pa ki te turi o te ringa ritenga ki tona whatīanga;
• hoki ki tīmata tūranga me te faahiti i te kaupapa 8 wa i te tere puhoi;
• Na te mahi i te mahi taua hohoro 8 wa;
• ngana anō 8 āta me hohoro 8 wa;
• ka huri te aronga.

Whakatūpato! Toia te turi, manawa i roto i, me te utu i te kopu.

Enei mahi mo te pēhi ki wahine e kore e rapua e te rota o te wāhi, e taea te mahi e ratou i roto i te ra i tetahi wa. ahua ai ratou he hope kikokore, me tahu te ngako i runga i te puku. Tāpiri tetahi mahi ohie e ka meinga o koutou uaua puku ki te kia i te āhua pai, te pupuri tona kōtaha flat:

• E tu tu, turi e māhorahora, tahi waewae, waewae matau pa te papa ki te koromatua, tuke i koutou taha;
• peka waewae matau hoki, tika ringa e rua atu, tangohia te manawa;
• wahia te huha me te ea ki te tūranga tīmata, te utu i te puku kaha, me te hanga launoa maia;
• ki te mahi i te taua, ko te waewae inspiratory me ringa tango i roto i te ringa, a ka hoki mai ki tīmata tūranga, me te mahi i te kopu nukunga kaha i runga i te exhale.

He aha te press nui atu?

Ko te hunga e tika tīmata ki te mahi ki, mo te wa tuatahi i mohio ki taua mahi mo te pēhi ki te wahine Ko reira mau tino kanorau. mahi ratou i runga i nga wahi rerekē o nga uaua, e hanga i te āhua kopu maitai flat. Heoi, i reira he whakangungu mo te kurupae raro o uaua me mahi mo te press o runga mō ngā wahine. tūtohu tohunga ki tuwha te kawenga whakanoho iho, te kore e kore e taea ki te whakatutuki i te pānga e hiahiatia ana. puka kopu Flat whakarato nga rōpū uaua katoa: runga, o raro, me te matahao. I roto i ia mahi whakangungu tika wehea ki toru ngā rōpū ngā.

Me pēhea te ki te mahi i te kaupapa?

Tikanga, mahi puku mahi te tūranga e pängia ana, rite pai tae te kawenga mōrahi uaua e hiahiatia ana i te whakihauā ētahi atu. Ko tētahi atu 15 meneti, ko te ki te kia kitea i roto i te hōtaka mätotoru o te kāinga: tino ngāwari ki te takoto ki raro, i runga i te whāriki i roto i mua o te TV ki te mataara i tō raupapa tino ki ngā ki te ako o nga uaua puku. tīmata te kiriata, a ka puta koe ki te whakangungu:

• pēhi i te iti o te hoki me waewae ki runga ki te patunga witi, whakapiko koutou waewae i nga turi, ona ringa pupuri i muri tona matenga, hī;
• pokohiwi launoa anga kotēhia puku mōrahi, ite te ahotea i roto i tona wahi o runga;
• 8-16-14 toronga tukurua;
• Mahi te kaupapa taua i roto i te tere rerekē, me te ki te roa i runga i te ara mo te hēkona ruarua.

technique tika o kökiri raro aki hoki ki te patunga witi, me te karo i tona subsidence i roto i pikinga te kātua. Ko te ako matarohia o te kaupapa mo tenei te press runga. Te hanga i te reira i roto i te ra, ka taea e hohoro koe te whakatutuki i ngā hua kitea.

Ko te mahi pai mo te press raro

Me hoki abs raro ako tupato. Making holomui enei paihere uaua e taea e mahi motuhake e te hunga kuware nui, engari e rapu te haapa'oraa tino o te hangarau. Āwhina tohutohu ataata tauhou mahi ranei ki te pēhi mō wahine i roto i te kāinga, ka taea e whakaahua o e kia kitea i roto i ngā tānga motuhake. Whakatupuria te abs raro e hiahia ana koe i roto i te taha ki te tahi atu tari - te runga, uaua puku matahao. I roto i te whānui, waiho katoa hoki 10-15 meneti, ka taea e kitea tonu koutou e i roto i ngā mahi o ia rā ngā.

He mahi matarohia mo te press raro:

• takoto iho, pēhia piri te raro hoki ki te patunga witi, me te kore ki te tango i reira mo te tūmomo katoa, waewae anga whakarunga i te koki matau, engari e kore e wahia, a ka wātea i roto i te uma. Ka taea te puritia waewae i te tawhiti ripeka ranei;
• manawa a wahia putanga koutou papa atu te patunga witi, e whakangaueuetia, waewae tuatahi, i te wa ano kaha pēpēhinga te uaua puku i te raro;
• āta mahi i te tuatahi, ka i he tere tere;
• i te iti rawa whakaū i te pūkenga ki te whakapiki ake i te maha o aua me huarahi.

Mahi ki te waewae tauutuutu toronga:

• i te tūranga e pängia ana ki te wahia te waewae tika tonu ki te pouaka, i te wa ano e wahi o koutou pokohiwi atu te patunga witi, me te ringa hip papaki, te utu i te puku, te exhale;
• hoki ki te tūranga tīmata me te mahi i te taua ki te atu waewae;
• mahi tētahi i roto i te tere on, tauutuutu manawa me te exhale i takoto i runga i te ara.

Kiriata - home kaiwhakangungu

Ki te kahore he wa ki te haere ki te omaoma, engari e hiahia ana ki te wheako i te ngahau o te mānukanuka uaua mā te whakamahi i te simulator, ki te mahi ki te takai pēhi hoki kia pai whakakapi wahine ia. Ko reira tonu te takai, tetahi wahi e tata ana te sofa, ka taea e koe eke, e noho ana i roto i mua o te TV, a ko te kupu whakamate rua manu ki te kohatu kotahi: ki te hanga whai hua, ngahau ia.

Ko te ngāwari te mahi matarohia mo te press ki te takai: whai koe ki te tiki i runga i o koutou turi, tika koutou hoki, te utu i te puku, eke atu i a koutou i te takai, ka wahia hoki, i te tiaki i te tūranga tightened. Heoi, no te tīmata kore e waiho mea ohie. Otiia ki te whakanui ake i te kaupapa pa uaua e taea haafifi kua: e kore e whakawhirinaki i runga i aku turi, me matimati. Tāpiri mahi ki to koutou ataata i roto i te huinga noa o te mahi i roto i te press, e kore e taea e koe te uta tika nga uaua pai e hiahiatia ana, engari ano hoki ki etahi i nga workouts ngā i te kāinga.

omaoma Luxury

Ko te hunga e toro auau te omaoma, tino e kore kawenga he kahore whakakapinga mō te mīhini arotahi. Ki te he kua waia ki nga pikaunga mua te tinana, me te hiahia ki te ite atu mahi ātete mo te abdominals i te omaoma mo ki te wahine hei Sportwoman mātanga tetahi taahiraa ki tino.

Ko kore uaua Rock press ki te pae te whakarite wīra ranei ki taimaha kawenga whakarite, no te mea te taputapu ake kua akina te kaiwhakamahi ki te pupuri i te tūranga e hiahiatia ana. Ko tētahi atu mea e hiahia ana koe ki te whakapiki ake i te kawenga āta, kia e te uaua kia whakamahia me taea te tu i te parenga te whakanui ake. Ko te whakaritenga matua, pera ki te whakangungu tikanga: launoa kia meatia ki te whakaiti i uaua. Ko te hoahoa motuhake o simulators mo te press , ka taea e ngā kaiwhakamahi te uta i te uaua motuhake mā te tahuri atu ia etahi atu: he aha e kore e taea e tonu i te kāinga.

Ki te ki nga ringa tango i te dumbbell

e wa omaoma, a ka taea e koe te uta i te uaua, me te tahi atu, te ara matarohia: mahi i te mahi mo te press ki dumbbells. No te wahine, ka taea e ratou hei he taputapu atu tītere ranei ki te whakapai ake i ngā puka uaua. e kore e wehi e ka meinga pauna tipu nui o te uaua papatipu i roto i te ringa waewae ranei. E kore e taea noa te mea te tinana wahine he nui iti rawa o te testosterone, i roto i nga tangata, ko te kawenga tika hoki te awhina o te tuberosity tinana. dumbbell hiahiatia Women rite te inenga me te kaha e tika ana mo te whakangungu o uaua, tae atu ki te press.

Ko te mahi pai mo nga uaua matahao me te hanganga o te hope i ahuareka ai:

• tango i te dumbbell i roto i tou ringa matau ki runga ki te 8 kg me te mahi honga lateral ki te maui (mahi dumbbell rite te counterweight, te whakanui ake i te whakaiti riaka uaua matahao);
• faahiti i roto i te huarahi i te ritenga, neke i te dumbbell.

Ki te iti o te taputapu, me te ki te hōtaka pukumahi, ka taea e tetahi wahine kitea tonu i te meneti torutoru ki te mahi i te mahi whai hua, me te pārekareka hoki te press i te kāinga.