Tohutohu i runga i te āhua o pai press kamaka.

moe o te katoa tangata press ataahua. No te titau i te reira i te silhouette o pokohiwi whanui, hope kuiti, me te kaha ringa, uma me poraka press tereina.

Tangata huri noa te ao whai wāhi e i roto i te omaoma me te tārere press i momoho mo tau, he aha te mea te mea ngaro? Me pēhea te pai ki te tiki i te press? He aha e kore e whakangungu kawea te hua e hiahiatia ana e koe? Mō pehea pai ki te piu i te press, aparau i tatou i roto i tenei tuhinga.

Kia pehea te pono whakamātautau toka press, i runga i te pūtake o to tatou anatomy? Kia mahara, Kei te press o te uaua kiri taupoki, nga uaua waho, me te lateral, a ka hiahia koe ki te tuwha i te kawenga puta noa i nga uaua katoa o tona pēhi. tawhiti te nuinga tangata piu i te wahi o runga o te press, tino wareware e pā ana ki te wahi pokapū me te raro. Me pēhea te pai ki te tiki i te press i runga i te pūtake o to koutou anatomy? kia titiro koe ki tou pēhi me ki te whakarongo ki te mea wahi o te pai whakawhanakehia, i runga o raro ranei. Na titiro tatou i ture taketake o te pehea, ki te piu pai te press.

1. Whakatupuria taea anake te press kia 3 ngā wā i te wiki.
2. I te pēhi ki te mahi 3 mahi (ia wāhanga o te press).
3. Tika Me mahi kori tinana.
4. Kia tino ki te whakatika i tō kai.
5. Me piu tonu te tinana katoa, nui atu i te press wehe.

Na he aha anake 3 ngā wā i te wiki? kia ora tō press i waenganui i workouts ki te he nui o koutou uaua puku, me te ano koe e ako'i ratou, e kore e tupu ratou i te katoa. I waenganui whakangungu kia tū ngā wā hoki i te iti rawa 1 ra mo te ora. He rota o eé i hanga hape faufaa ka tereina press ia.

Ki te pehea e o ngako kopu, ki te pēhi kaiako koe neke atu i te rua marama, a kihai i kite i nga poraka, te auraa e whai koe i runga i tou apa ngako puku he reira. Reassess koutou kai, me te kia whakakahoretia atu o Calories faufaa. Kāti ki te haere ki McDonald o ka kai kai nohopuku, mutu kai sweets! Kai rite te tangata ki te mau tonu i te āhua noho hauora me te ka whakatutuki koe te hua.

mahi kori tinana hangaia te ki tahu ngako te taikaha, e kore he nui ki te tango ngako i te puku tika kai tōtika. Whakaurua i roto i tona rere hōtaka whakangungu kaukau ranei, ki te he te taura peke me paihikara mahi ka taea e koe te mahi i runga i a ratou i tou omaoma.

Ko te hape nui - ko te press whakangungu motuhake tenei, e kore e kawea ai koe i tetahi hua. whakatau tangata katoa hoki ano pehea pai ki te piu i te press, a reira wareware e hiahia ana koe ki te whakangungu tahi atu uaua, rawa. Te nuinga o powerlifters kore ru te press, ahakoa ko nga poraka te hae o te nuinga o bodybuilders. Me koe ki te mahi i squats, wahia-ups i runga i te pae, pēhia pae, me deadlift, kia taea e koe te uta i tō press i koki rerekē a ka whiwhi ia i te kawenga nui. Ko te mea ngaro e te iwi ki te pēhanga iti ngoikore unuhia, ka romia e.

Kia timata koe ki te kai tika, ki te whakangungu i te tinana katoa, me te whakahohe mahi takohe, ka taea e koe te tīmata press whakangungu.

i nga mahi pai mo te pēhi te whai i tuhituhia, whakawhetai ki a ratou e te whakatutuki koe hua i roto i te wā poto.

1. Waewae whakaarahia i roto i te više.

whai wāhi ana tēnei mahi i te wahi o raro o koutou uaua puku puku, me te taha. Me koe ki whakairi i roto i te whakataetae, ka wahia waewae e rua i roto i te mua o koutou (e taea waewae whakapiko i te turi) ara nga waewae he tika kia e he whakarara ki te patunga witi ratou. Ehara i te mea e tika ana ki te whakaara i te waewae i runga, ka neke te kawenga ki te hoki o raro. Meatia tenei mahi i roto i mua o nga etahi katoa, no te mea ko reira te kaha uaua kaipuke puku.

1. Ko te ara o te utumu i runga i te parahiraa Roma.

heamana Roma kei roto i tetahi whare hākinakina. Noho ki runga ki taua mea, ka whakatika i te press, ka kore koutou e maturuturu iti rawa, kia ite koe koutou uaua puku , me te hanga i nga titahatanga o te kaha tīwera tino pai mo koutou. I roto i tenei mahi, whai wāhi te nuinga te wahi pokapū, me te runga o te press.

1. Ko te Aharoto ki te dumbbell.

whai wāhi ana tēnei mahi i te wahi pokapū o te press me te taha. Tangohia te dumbbell ringa mahue, ka hanga tītaha ki te taha ki matau, e taea te hoatu e koe tou ringa matau i runga i tou puku kia ite uaua pai mahi. Kia mahi mo te kotahi taha, mahi i runga i te rua. Tika tangohia ake te taimaha o nga dumbbells, ka taea e koe te tīmata ki te 8-10 kg.

Whakatupuria i roto i te omaoma 3 ngā wā i te wiki, me te mahi i enei mahi i te mutunga o ia tūmomo, a ka tino e taea ki te whakatutuki i ngā hua koe.