Te faaohiparaa i: ngā momo rangahau, ki te whakatutuki i te whakaritenga

I roto i te tere aritarita, me te arepurepu o te ra hakari, whakaaro ruarua iwi e pā ana ki te tiaki hauora. Anake ka tae mai te mate, me te tīmata ki te hinga ki raro, ka ki reira he whakaaro o te āhua noho pokanoa, me te whakaarokore noho i roto i te wā. Ko toharite mahi tinana - ko te matua ki te noho hauora tenei. Te faaohiparaa i te tautoko te āhua o te tinana, te whakaiti i te mōrea o te mate Cardiovascular me te āwhina ki te whakatika i te āhua tinana. Tei runga i te whāinga whakangungu, mahi e whakarōpūtia ki ngā momo, ka e kia kōrero i roto i tenei tuhinga.

Overview

Tikanga ā-(hākinakina) mahi ko te huinga o hihiritanga pūmotu, i te whāinga, ko te mātauranga me te whanaketanga o mau huru tinana. hāngai ana ratou ahua kei i runga i te nekehanga tono me ngā mahi o te mahi tangata, hōia, ngā mahi whare: pekepeke, i whiua e, rere, te kauhoe, e haere ana.

mahi tinana tā te whakatinanatanga o te mahi nekeneke motuhake e pā ana etahi uaua i muri toutou tona tāruarua. Ka taea e ia mahi i te maha o taatou. Ko te kupu, mā te huri i te tūnga o waewae, a taea te ke ringa peratia i hohonu interleave whakaongaonga uaua.

Ki te whakawhanake i te mātauranga ā-tinana e taea e rua i te kāinga me te i roto i te mahi ki te tohunga i roto i te tinana, i, e hāngai ana i runga i nga whāinga, me nga āhuatanga takitahi o te tangata, te tiki ake mahi hākinakina. Tīpakonga o mahi ki te mahi i te kāinga me te pai tahi-whakaritenga ki te tangata mōhio.

whakarōpū

E ai ki te momo o te uaua hukihuki ko te whai ake mahi tinana:

• Pateko, i roto i kore te mahia o taua tinana me ona wahi e neke i roto i te wāhi, i hua i roto i te hukihuki inerite o nga uaua. Ēnei mahi ngā Unuhia, mau te tokotoko, koki mo te press. Ko te painga o te hunga ko e mahi ratou e kore e rapua e te aroaro o te taputapu hākinakina.
• rerekē hihiri i te momo mua tereraa tini ki tīwera tonu, me te displacement i te wāhi o te tinana katoa, me ona wahi. Reira aki atu tona ringa, me waewae, squats, rere, pana-ups, e haere ana. whakawhanake ratou uaua kaha , ka whakatairanga mate taimaha.

Faaohiparaa i te kaha o te uaua hukihuki e wehea ki:

• Power, pērā i pana-ups, ara taimaha, squats me lunges. Ratou whāinga - ki te whakapiki ake i uaua kaha. he iti uaua mānukanuka i roto i rohe mahi mana, na te tere o taua mahi.
• mahi kori tinana manawa ranei, e hāngai ana i runga i te hua i roto i auau ngakau. Hoki ratou whakatinanatanga tā ngā rōpū uaua rahi (hoki, waewae, uma), e titau te utu pūngao nui, na e tano ki te taumaha mate tenei momo o te whakangungu.
• Totoro, i roto i nei te akaanga te uaua, me te totoro atu.

Me pēhea te ki te tīmata ngā akomanga?

1. Kī te whakaaro o te whakangungu. kia te whakatairanga o te hauora, te whanaketanga o te manawanui, tupu uaua, ake ngäwari ranei mate taimaha tenei.
2. Ki te whakatau i te taumata tuatahi o te huru tinana, no te mea tei te kaha o te kawenga ki runga i te reira. He whakamātautau motuhake e te tauturu i te tautuhi i te huru tinana o te tangata ki te whakapai kanohi ki ngā āhuatanga pērā i te manawanui, ngāwari, tere, kaha me te raka.
3. Kia whakangungu, i roto i nei e te tono momo o mahi hākinakina rite tohu mua (ngā kōwae 1, 2), ka i reira ka kia whakatata i roto i ngā o te whakangungu, me te ōrite te whāinga whakangungu.
4. Kia mau a tātari i te hua o ngā mahi hākinakina. Hei tauira, te tawhā mana o te āhua me te taimaha, me i muri i te huinga o mahi ki te whakatairanga hauora ki te haere i roto i ngā whakamātautau motuhake ia marama, e ka whakahoki te pātai o te pehea kua pai ake te āhua o te hauora.

Mahi mō te pai Health

I roto i te whānui, i tetahi mahi tinana i roto i ngā ki te kai hauora, ko te moe tonu he turanga kaha mo te tiaki o te hauora. I roto i te rongoā, whakamahia i tua (therapy tinana) te ki te ārai me te ki te hamani ma'i. hāngai ana te tikanga LFK reira hanga i matatini, nei mahi ko i te haapa'oraa i ngā rōpū uaua katoa.

Hoki mahi whanaketanga whānui he lunges, tītaha, tahuri, ngā me te hurihanga porohita mo nga hononga. tīmata Matatini ki te kaupapa hurihuringa i te pona, me te ringa hononga, ka whakahaua te kawenga kei ki nga uaua o nga waewae, me ringa, a ka i roto i te pānga whakarato uaua utumu. Huringa o te matenga ki te whakapiki ake i te rere toto, hua i roto i pai ake āhua o te pūnaha io.

E haere ana whakamahinga uaua 2/3, whakaongaonga reira nga tinana haepapa mō te uaua hukihuki. Ka rite ki te hua, whakapiki i te mahi o te pūnaha io, whakaongaonga te pūnaha endocrine, rite tīmata hanga o hormones, tango ana te pikaunga i runga i te uaua. whakarei ake ano e te mahi o te pūnaha romahā me te ngakau.

Whakangungu mō te Taumaha Ngaronga

Te matatini, arā, o te takohe, kaha me te ngäwari mahi, whakaaro te te pai i roto i te whawhai ki taimaha i te taikaha. Ka taea e te mahi koe mahi hākinakina i te kāinga mō te mate taimaha. Kei raro ko te tūmomo tauira. Me whakatutuki ki te 4 ngā wā i te wiki ki te whakatutuki i te hua o tenei hōtaka.

1. Rere i roto i te wahi hoki 4 meneti ki te nui-toronga o te huha. I roto i tenei take 20 hēkona he tika ki te mahi i te mahi ki te kaha nui, na hoki 10 hēkona ki te hanga i te mea kiano i matao.
2. squats whakarerekētanga ki te pana-ups. I te kāinga, i roto i te ngaro o rakau ãpoko kia rite mai 2 polutoralitrovye ipu kirihou ki onepu. 15 squats, okioki 10-20 hēkona, me te ka 10 pana-ups. E toru anake aua i waenganui i e faaea ma kore neke atu i te kotahi meneti.
3. E peke ki runga i te tutukitanga i runga i te pūtake o te mahi tuatahi (20 hēkona mahi, 10 hēkona okiokinga).
4. Kurupae i runga i nga tuke kotahi meneti.
5. papa taha hoki kotahi meneti i ia taha.

Overview o mahi ki te hanga uaua

He mahi taketake, te mahi e taea nga Force tukuna ake i uaua papatipu. Tenei ãpoko, pae press me te deadlift. I roto i to ratou ako whakamahia te taimaha, na matatini e whai ana ki te hanga i uaua kia meatia i roto i te omaoma, te wahi e taea ki te inihua te kaipara te kaiwhakaako.

Ia mahi whakamana te toru ngā wā i 8-12 haeretia.

• pae press pouaka Ako i runga i te pae whakapae me i tahuri; waimehatanga ringa i te pae ki te dumbbells, toutou.
• Mahi i runga i te whitiki pokohiwi: tāuhu pae press tu tāuhu Rod kuiti pu kauae me te tupuranga dumbbells ringa i tu.
• Utaina o uaua hoki: hyperextension, deadlifts, wahia-ups.
• Press: ara waewae i roto i te više i runga i te pae, kowiria, piko te tinana i runga i te pae anga.
• Hope: lunges, curls waewae i roto i te simulator, squats ki pauna, waewae pae, ara i runga i o koutou waewae i te tu ki te tāuhu.

whanaketanga ngāwari

Ki te pei ra ia koutou i to koutou hākinakina tūmomo totoro mahi, i runga i te wā whakanuia ana te mōrea o te whara i ahua o te kohakoha tinana tetahi. Here te tahi mau hi'oraa o mahi ki te whakawhanake i ngāwari o uaua.

• whanui motu waewae pokohiwi, ringa whakaarahia tika i runga i tona matenga. He tika i roto i te tūranga taua tītaha ki te tinana tuatahi maui te reira, ka ki te tika. Ringa ki raro, ki te tango i tetahi atu manawa, ara ratou ake, ka faahiti te mahi, te tinana tilting mua ki faitatau ki te patunga witi.
• Hoatu koutou waewae i te iti whānui atu koutou pokohiwi, me te tinana o raro iho, i te ngana ki te pa ki te ringa patunga witi, me te ka tuke. I muri i te tahi mau wa roa āta hoki ki tona tūranga taketake. Na ka faahiti te mahi mo ia waewae.

mahi hākinakina a ngā tamariki: mahi ata

Waihanga i te huru pai, me te ako atu i te tamaiti ki te pūngao pai mō te āwhina mahi te ata te ra katoa. Anaanatae i te tamaiti ki te tīmata i tō ra ki te tiaki - te ohipa o te mau metua. Ki nga mahi hākinakina mō ngā tamariki i te koa, he pai rite te whānau i raro i te waiata koa i runga i te rā ki te mahi i matatini ohie.

Ka tohutohutia tīmata ki te haere meneti ki te pae. Aru e te manawa, te exhale, ara o koutou ringa i runga i tou matenga, me te āta raro ratou i te ringa. Te mahi squats 10 ngā wā; tītaha te tinana whakamua, whakamuri, ki te taha, me te pana-ups 35 ngā wā. Na e hiahia ana koe ki te hopu i tō manawa 30 hēkona, ka timata Mahama, whana, mokowhiti i wahi. Kua oti te rere taka porepore meneti a tawhio noa, me te haere puhoi.

Hua o te whakangungu hākinakina

• māori taimaha.
• Whakaongaonga o tohanga toto, whakarato i te kaha o ngā tukanga pūkoro tinana.
• Whanaketanga o 'ulungaanga mahu'inga o huru: te itoito, te hinaaro mau, te ohipa pakeke me te manawanui.
• Whakapai ake o te mahi romahā me te Cardiovascular.
• Whakapakari o te pūnaha uaua me te ako o curvatures o te tuaiwi.
• Whanaketanga o te ngäwari o tuhonohono e, hononga.
• Te niniiraa ako.