"Te ata pai" - mahi mo nga papa me te raro hoki

"Ata» pai (te ata pai) - he mahi matatini e whai wāhi te momo o ngā huarahi e rave rahi rōpū uaua wā kotahi. E tauturu te reira ki te whakapakari i te uaua o nga waewae, hoki me papa. Heoi, mo'ehia hoki o te wehi o te whara hoki.

Ko te ingoa o te mahi whiwhi hoki te mea titiro rite te kopere. I roto i te taua iwi e kore e rite ai - te wahi te mea te reira e tika e haere he tahi mea i roto i te squats. Ētahi Akakoa te tikanga ano.

Ae, o te akoranga, i te mahi maharakore o koutou e taea e whiwhi whara nui. Heoi, i roto i te tikanga ki te hinga i te mania i te whakangungu kaha, he mahi pai, "te ata pai."

E uaua e mahi?

I roto i te wahi tuatahi i roto i te mahi whai wāhi whakangongea. mahi tahi ratou ki nga whakangongea me whakarato turi nekeneke. Uaua kaha he nui hoki hākinakina maha, me te i roto i te ora ia rā kātete.

kaha hoki pera-ka karanga uaua-synergists, e mahi tahi ki ētahi atu. Ēnei ngā nga uaua gluteal me te uaua Magnus adductor. Gluteal kawenga mō te totoro, hip hurihanga, me o ratou nekehanga ki te taha. Te nuinga arata'iraa - he uaua iti, e te whai wāhi hoki i roto i nga nekehanga katoa hip.

"Te ata pai" - he mahi e hoki tā te iti, engari tino nui uaua erector tuarā, e whai wāhi ana ki te hoki kaha kore anake, engari ano hoki i te tūranga hauora, me te kiwi e tika.

He mea kino ki te faaohipa?

Ko te take ki tetahi atu mahi tinana, i roto i te noa'tu o nga painga katoa rite me mātātoa mahi rōpū uaua rerekē, i reira e ngá tonu.

"Te ata pai" - he mahi e he nui hoki te mahi i roto i te hoki o te huha me te hoki, engari ki te kahore he reira te tikanga ano, me te kino tino o te katoa.

Ko te mōrea o te whara ko rawa i te wa i te mea tata ki te faitatau ki te papa te tinana. I roto i tenei take, te taimaha o te pēhanga tāuhu i runga i te tuaiwi mōrahi. Ki te he te hangarau, me te rawaka te kaha uaua hoki ko te ara tika ki te hōhipera.

Ki te mea ko koe te tauhou, e kore e rere ki te mahi i te mahi ata pai, mahi i roto i te tuatahi i runga i te ãpoko me te deadlift Romanian.

Hoki, kia mōhio e ko te reira kotahi rau ōrau kore faaohipa te wahi e tika ana ki te whakamātau ki te pauna tino taimaha. I roto i tenei take, i te matua mea - technique, a ki te hiahia koe ki te whakaatu atu i te mana, i reira e maha atu kōwhiringa haumaru hoki te hoki.

Me pēhea te ki te mahi i te "ata pai"?

te mea tino ohie i roto i te mahi Mahi, engari he mea otiia nui ki te mahara i te torutoru ture ohie:

• Tuatahi o te katoa, e hiahia ana koe ki te ako pehea tųturi tika.
• A tuu i te pae i runga i te muri o te ua pakihiwi, ka tiaki i te reira i te mahi. Ko te tūnga nui o te tokotoko he manakohia hoki, i roto i nei take i te kawenga nui haere ki runga ki te whakangongea me raro hoki.
• Kaua e okioki ake i rite ki te patunga witi ranei, kino, i raro. Kati te reira ki te noho āhua 15 nekehanga i runga whakarara.
• Ki te timata, te tango i te taimaha e te mea 25% o taua ki nei e mahi koe noho tū, a ka āta whakanui i te kawenga.
• Kaua e mahi i te mahi ki te waewae tika tonu. Na ko pakeke rawa te pae ki te haere i mua, te hanga pēhanga nui i runga i te raro hoki.

Mahi "te ata pai" ki te pae i runga i te tikanga tino rite ki te squats:

1. Tīmata meimei tatau ãpoko. Tu ki te pokohiwi whanui-motu o koutou waewae. A tuu i te tāuhu runga koutou pokohiwi, tangohia te manawa hohonu, me te whakakikī koutou uaua puku.
2. A haamata hope hoki, paku piko koutou turi. Puritia hope hoki, e tukupu ana te utumu he tata whakarara ki te patunga witi. I te wāhi i raro o te waewae o raro kia noho hāngai ki te patunga witi, me te paku piko koutou turi.
3. Āta kawe i te hope mua, ka ara i te tinana. Na mea koutou omaoma, "te ata pai."

Ko te tino ohie ki te whakatinana Mahi, engari he pai i te tuatahi reira, ki te e mahi koe koe, kopere technique runga ataata, kia taea e koe te tātari i te hapa.

rerekētanga

Ki te kitea e koe i pakeke reira e kore e taea e koe te mahi ki te tāuhu ranei, i reira e he torutoru rerekētanga:

• Ki te ropu rapa. whakaiti ana tēnei kōwhiringa te kawenga i runga i te tuarā, me te taea ki a koe tōtika te mahi i roto i te papa me whakangongea.
• Ki te dumbbells. Tangohia tetahi dumbbell taimaha e tika ana, me te pupuri i te reira i raro i te uma. Ko te kōwhiringa pai mō te mahi tikanga i mua i neke i runga i ki te pae tenei.
• Inerite "ata pai." Āta raro tata faitatau ki te patunga witi, ka noho i roto i taua tūranga mō te 2-10 hēkona, me te ka hoki mai ki tona tūranga taketake. mahi inerite - te ara pai ki te hohoro te hanga ake te kaha.
• "Ata pai" i runga i tetahi waewae. Tenei putanga uaua o te mahi whakamana i runga i tetahi waewae. āhei te reira ki a koutou ake i te kaha me te ki whakangungu te tikanga o te toenga. Engari kia tino tupato.

taea hoki te mahi Mahi ki tetahi atu Nuiōrau: mekameka, panekeke i te pae, a na i runga i.

mutunga

"Te ata pai" - he mahi e whai hua mahi i runga i te gluteal uaua, whakangongea me raro hoki. Heoi, kia kotahi faaohipa tūpato tino i roto i tona whakatinanatanga, mai kia kore ki te ū ki te hangarau arahi ki whara nui.

Ki te kore koe e homai i tetahi rerekētanga mahi, ka taea e tonu koe te whakarato rawaka kawenga i runga i te uaua ūnga ki squats, me deadlifts.